Mad Manatee Mentors 2013: CLOSED (exc/ Pop Tart bribes) (Page 103)

I forgot about my scheduled swim today -- it was cold (low 60s) and windy, so I think I blocked it out of my mind. I remembered at about 3 pm that I had wanted to swim at noon. Oh, well.

I am a believer in more frequency, less distance, especially while building a base. In other words, I think it's best to run 6 or even 7 days a week, even if some of those runs are 15-20 minutes (or even less if that's where you are) than to pile weekly mileage into three runs a week. 10k is a great distance and is not a cake walk. I think you would enjoy it more and be at lesser risk for injury by aiming for that distance rather than the 13.1. There's always time to do the 13.1 later.

ETA: I was just looking for a good link to the Barry P 3-2-1 running plan, but I can't find one quickly. Maybe someone else has it bookmarked.

Anyway, the short of it is that you take your weekly mileage, whatever you are currently doing, let's say 15k, and you divide that into six runs, three short (1.5k each),  two medium (3k each), and one long (4.5k).  Then the next week, you increase the total weekly mileage by no more than 10 percent. When I did this (and I still do a modified version of it), I added mileage to the short runs before bumping up the long run. I don't remember how old you are, but I am a little older than most of you, so I don't do a steady build each week. I build for a couple weeks, and then step back a couple, then build back up a little more, then step back. I have successfully (knock on wood) avoided injury for over a year, and really any major soreness. Anymore, I get sore only sometimes after running (or biking) hills.

I hope this helps.

I was reading something by John Bingham recently, and he maps out 10 day (I think) training cycles, which I thought was really interesting.  So same sort of thought, not exactly the same each Tuesday (or whatever) week after week.  This was for a beginner runner, but I just thought it kinda related to what you were talking about.

Oh so behind on the manatee banter....Congrats to all the racers.  I like the burger holder, but that dude kinda icks me out...

I got my jogo in today with a swim, biking to work, and some strengthening exercises. 

With only a little running experience, I think you'd be better off going for the 10k and learning how really work a running program without the stress of such a big distance increase for the race selected. A lot of people do go for it in situations similar to yours and get through it, and a lot of people have not. Even with those that do, a number may like the feeling having done it afterward, but burn themselves out. It seems like you want to keep on doing things after this event (whereas for some it's a one-off), so take the time to learn how to run a bunch and how to make a run program work so that it's productive for you. Learn how to take a race instead of just make it. Should be a lot more fun along the way then too. If you check around, everyone will have some race (or races) that seem special and they really want to do. They're right that it is special to them, but it won't be the only special one. There will be lots of them. The feeling can change day to day as well. Can't tell you how often I rethink my schedule for every season.

My buddy Macca works on a 10 day cycle.

Just quietly I prefer Skrat in his cycling gear!

Agreed first 20mins or 3km is just awful.  Then I get into my stride and start enjoying myself.

I've seen this too. But it's usually hard for people with other full-time jobs being on a 7 day cycle. Be interesting to see how it's done with that going on.

OMG. My race mantra all in one. PIGLET BURGER PIGLET BURGER ...

I love him. I love it. I love you.

I'll get a race report up tomorrow.  The race results were posted today.

The bike was about as good as I could have expected (a bit windy out).  The run was about 24 minutes, and pretty much to be expected after not running much (although my knee hurt afterwards, which is worrisome).  The swim is where I did the worst.  After hitting the first buoy, I had to tread water to calm anxiety.  I followed that up with some backstroke before finishing in freestyle.  The fact that I finished the 400y in 8 min leads me to think that I must have gone out super fast, even though it didn't seem like that (of course I seriously just need to get used to OWS).

I also had a T1 that was mega slow, but that's a story for the race report.

On a side note, I found out that my team gets huge discounts on xterra wetsuits.  Big plus.

Tomorrow will be the first masters swim in the outdoor 50m pool.  It's the only 50m pool in town, and the only heated 50m pool in town (say what?).  The long course will definitely help with prepping for more OWS.

The rate of tire wear depends a lot on the tire itself and the conditions it's used in. Lousy roads are likely to eat at it a bit more. Race tires are likely to wear out sooner. A LOT sooner for the fastest ones, as in only a few hundred miles. Vs a few thousand for others. So that's not necessarily terribly helpful, but does show to learn what to look for to indicate it's worn down.

Many but the fastest tires will have some type of protective layer on the inside. I'll check there to see if it's intact. It'd only be a small cut or poke hole through. The outside rubber doesn't do as much as this layer, which varies by the tire and is a big difference in why some tires are faster than others. More protection generally means it's slower as it'll be harder to bend.

If a tire is developing a flat band around it due to wear, then it might need replacing. If it's a two tone tire, then generally I don't think the flat spot should reach the side coloring. Some tires may have wear indicators to help with that. Usually this looks like a small air bubble was in the material when the tire was made. If it's very smooth and round looking, that's likely it. If it's rough, it's likely a cut or gash. I've also replaced when too many cuts and gashes show up. Even without seeing anything on the protective layer inside, I might have missed it. Peace of mind.

If what you're seeing is visibly spreading apart when inflating the tire, then it's probably a good idea to replace.

Do your tires have wear indicators in them?  My Conti 4000S has the dimple and it works like the wear bar on your car tires -- when you can no longer see the dimple, it's time. 

A lot of people rotate their front and rear tires because rear tires get a lot more wear.

Note wear indicators in above photo.

Yanti, yesterday I tried to buy cherry PopTarts but Target didn't have any!!  Worst day ever! Also, since hanging out with you, I now prefer cherry PopTarts.  What up with that?

Managed to get my jogo in yesterday.  That puts me at 8/8.  I'm hoping I can go for a bike ride with the small one today.  The rest of her trailer parts are supposed to arrive in the mail.  If not, we'll go for a run tonight and ride tomorrow.

Yeah, a 10-day would never really work for me for that reason. Also, due to this concept most things are structured around the 7 day schedule (like our 2 team practices each week) so, trying to work outside of the typical 7 days would prove to be difficult.

If I had unlimited resources and/or was a professional athlete, I'd give it a shot though 

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