Baowolf mentor group is [ Closed ] (Page 10)

Thanks everyone.  Now I have to figure out how to ride up a 4-6 percent grade that is 10 to 15 miles long at a 15mph+ pace....I seriously have no idea how those guys do that.  Hrm, 3 mile walk today and feeling it, may have put more into that race than I thought.  Muscle groups are sore but functional, general fatigue level is very high right now. 

Carol you can maintain your run pretty high while practicing for a HIM.  Last month I had 175 miles run with long runs of 14, 15 and 16.  If I wanted to do a marthon next, I would take 2 weeks to recover start with long runs at 8, 12, 13, 14, 12, 15, 16, 17, 12, 18, 19, 20, 12, 20, 12, 20, 12, 8 Marathon.   So I would still go 20 weeks post HIM to Mary.  I could probably go faster like 8, 12, 16, 17, 12, 18, 19, 20, 12, 20, 12, 20, 12, 8  (that gets you to 15-17 weeks), but if am going to do a marathon I want to do it right.  So if you do a September HIM, then jump to a February marathon, that would be about right.  If you go 5 days run, 3-4 bike 3 swim you can train for whatever distance and maintain reasonable run fitness.  The fatigue load you cary for your body will help you to know how much speed work you can get in.  I would say 1 faster, shorter run per week would be good or 1 800 or mile repeat run per week for a mid range run.   

Larry, I don't want to rain on all your races.  Doing an Oly out 6 to 8 weeks would actually be a good thing.  People do a HIM 6 to 8 weeks out from an IM.  So I would encourage you to do that one.  You will recover from an Oly in like 2 days and if you are training for a HIM you only need a 1-2 day taper for it.  You could do a half mary at your wife's pace (if she is slower than you) and treat it like a training run.  I can't treat a half mary as a training run, I end up trying to catch people and need maybe a week to recover rather than 1 day to recover.  So look at your overall training plan and know that you have to have enough base to hit those 3 key runs and 3 key bike long bike rides to give you enough fitness to complete the distance with enough stamina to not drop off and if your races fit into that you are fine.  However if you race every other week your training can be full of starts and stops and you never quite get there for your HIM.  Up to you to decide if it works or not. 

Larry what kind of bike are you riding?  You have 3 months before your HIM so your long rides are going to go from where you are now 30, 35, 40, 45, 30, 50, 55, 60, 40, 65, 30, 20 race (ish).  Your long runs are going to look like your current 6, 7, 8, 9, 6, 10.5, 12, 13.5, 8, 14.5, 15, 8 race (ish), not sure what you are swimming looks like mostly 400s, so 400, 700, 1000, 1300, 700, 1500, 1800, 2000, 1500, 2400, 2800, 3200, 1500 race.  Those would be around where I would expect your long workouts to be with supporting runs, bikes and swims to support the long workouts.  You don't have a ton of time before your race so we are not looking at a really fast finish for you, but want to keep you at a steady pace all day, nothing too hard and just finish joging and with a smile. 

You recover from a sprint in 1 ish days, Oly in 2 ish days, HIM in 1-2 weeks, IM 4 weeks, Mary 3 weeks, half mary/10 miler  4-7 days if you hit it hard, 5k 1 day.  Results may varry.  So fit in what makes it fun to you keeping the overal fitness gains in sight.   

Thanks so much Steve!  The thoughts you laid out have me thinking that HIM is a real possibility.  The February marathon (Cowtown) is the one I'd really like to do.  There is a 5 year finisher medal series for that one...I've done the 1/2 for the last 4 years, and would be nice to cap it off with the full in year 5.  Yes, their marketing folks did well with the medal series thing!

Mike, are you possibly in a recovery week? I haven't trainied for a HIM (yet ), but it just seems like those are the weeks that leave me doubting.  Thoughts like -- why does this shorter bike/run/swim seem so hard?  I thought this week was supposed to feel easy? How the heck am I going to do monumentally more than this come race day?  What was I thinking??  Or if you are in a build period, could just be accumulated fatigue that is normal.  I'm sure others with more experience can give you better advice.

Thanks Carol. 

Steve, a quick question.  I am almost done figuring out my next 13 weeks.  I am dropping the half marathon and am going to do the Olympic Tri.  I was figuring I would go pretty hard in the Olympic, but not try to kill myself.  Does this sound like a good plan, or should I just treat it as a training day.  Thanks

Mike, yes you are exactly where you should be.  Mind-body connection makes one start to feel run down and freaked out somewhere in the 2 months prior to your first HIM and IM and Mary and at the peak of your build.  Sometimes taking a day off helps reduce the fatigue load.  It sounds like you are on-track to be in good shape for the race once you get in thise last several hard build weeks.  8).  Things to start thinking about are your calorie/fluid intake and pacing.  Too soon to obsess about the weather and too soon to be running around the house asking your signficant other where that neopreme swim cap is you bought 2 years ago. 

Larry, nail your OLY, give it your all, your recovery will be quick so it won't impact your training very much at all (1-2 day taper, race, 1-2 recovery).  Just don't work other intensity that week, rest of your workouts should be like a recovery week besides the race and then you should be good to go for a build week the following week. 

This is a major relief. I feel like I've never run before, and can't figure out what is going on. What an odd thing we do for fun, no?

Been working on nutrion on longer (trainer) bike rides.  Need to figure out where to put a second bottle on the bike.

Looking forward to the next few weeks!

Mike

James, your training is fine, you should be able to complete your Oly with no problems.  Now you are just building up some more endurance and a little more speed so you can hit it harder.  Go in knowing that you have already trained sufficiently to complete it with no walking. 

Mike you don't really need a 2nd bottle on the bike if your HIM is at all well supported.  You drink your first one and then when you come to an aid station you chuck the empty (within the drop area or you will get penalized) and pick up a new one.  Do not take a good water bottle to a race.  If you had aero bars you could get an aero bottle.  You can add bottles behind your seat, get a neverreach etc,  lots of options.

Mike when my Monday run time gets slower every week for 3 weeks at the same effort I know I need to throw in an extra rest day.  It is not me it is the amount of fatigue I am carying.  Sometimes just getting a quick break enables your next workouts to be back on track.

Birthdays are times to get toys from friends and family for tri and save $$. It is really great to know someone doing tris because there is always something you can get them.  There is no triathlete who has everything and you can't think of anything to get them. 

You think you're having a panic attack now, wait until race morning!!!  Keep up the good work!

Steve, thanks for all the info.  I like seeing the build miles.  My last HIM I broke my foot and just couldn't get in the run miles = 2 1/2 hour 13.1!  I plan on getting up to 16 for my next in Sept... and 100 mile rides with Jim as well!!!

Swam 1 mile various then 4.25 on the treadmill.  1st 2 miles @ 8:30, then 8:00, 7:30, last .25 @ 6:36

LOL!   Please.....one panic attack at a time, thank you.    I can't even begin to think about that.

Mitch, yes getting in a long run of 16 miles 2-3 weeks out from your HIM helps you just keep on pace for the entire run, especially if you matched it with strong 65 mile bike or so and paced the bike appropriately. I think my mile 12 was at a 8:11 pace with a faster finish, I'll have to go back and check.

Enjoy all that wedding prep, wince.  If I had to do it again I would limit the guests at the wedding to around 30 and hold the reception at someones house with maybe a DJ.  Capitalism has gotten way too strong of a foothold on weddings and Christmas.  Do not let the wedding drive you crazy, cake is cake, music is music, a white dress is a white dress, it is your husband/wife that is what is important, everything else is just window dressing.

Remember that triathlons are fun.  No need for panic attacks.  Although a little prerace anxiety is definately the norm, especially at a new distance, by race day it is too late, you have the fitness or you don't. 

I met a guy on Saturday who was signed up for the HIM.  He had tried a HIM previously and had no calories on the bike at all, spent 15 minutes screwing around in T1 and ended up dnf not finishing the bike on time.  I told him, get in those 300-350 calories per hour on the bike!  He was all, I didn't eat anything on the bike and then 3 hours into the race I just had no energy.  I was like because you didn't eat anything!!!