Asphalt Junkies Spring 2013 - Closed (Page 106)

Karl- Yes! I'm in for the Chattahoochee Challenge 70.3 for April 2014.

Someone else mentioned it, but all the training I have been doing has really been about steady volume building so that I can tackle a HIM next year. I thought it would be Augusta in September 2014, but the Chattahoochee Challenge is a smaller race and I think I might like that more. This means I will be bumping up my race by 5 months and will have 1 year from NOW to train. The swim is down river and I am hoping to do the Oly distance this August to get a feel for it. Plus, the possibility of it not being HOT HOT and over 90 degrees is better.

In terms of training and volume building.... I've been trying to train 3x a week in each discipline with a short, medium, and long sesison.

My long sessions look like this:

SWIM --About an 80 minute swim =   2,500 - 3,000 yards (up to a 1.7 mile swim)

BIKE -- Up to 2.5 hour rides = 30 - 35 miles.

RUN -- Up to 80 minutes = 7.5 - 8 miles.

My initial assessment is that my bike actually needs the most work. I enjoy running (slowly) and can build back up to HM distance within 4 weeks if I need to, but after looking at my long sessions on the bike, I realize I've never even rode 56 miles at one time.

I am doing another Sprint race in the beginning of May. I'm sticking with the Sprint for the swim experience.

QUESTION - Should I start getting feedback on my training plan now for next April's 70.3 or should I wait till we start our Asphalt Junkies summer session?

McMillan has proven to be very close for me.  During run up to Boston, after my BQ races, I plugged my numbers in and found that it was almost dead on with everything down to my 5k PR.

Your plan?  Sounds like a good one to me.  The good thing about a HM is that, while it's still long course, it's not 3+ hours of torture.  If you can make it to the 7 mile mark at a 7:40 or slightly less you should be able to crank it up a notch and pull the pace down to closer to 7:34, as you stated, then see what's left in the tank.

One last thing about McMillan.  You've already said it yourself but putting yourself in the hurt box for 3 miles will prove important if you are interested in laying down something sub 1:40.  I think you should be able to pull it off.  actually I know you can as long as you don't give in to the pain.

Now for me, but I'm short on time so.........

I am thinking about doing another marathon in the next few weeks to attempt another BQ.  The events that transpired on April 15 left me struggling with many things but, in short, I have one reason to try to go back to Boston.  I have been waging a war within myself for over a week about this and Lis and I discussed it a short time last night.  I know I have to make a decision quickly but there are a lot of considerations that must go into this decision, most of which revolve around Lis.

My reason, my sole reason, is to simply defy terrorism.  I've said it multiple times since the race and I'll probably say it again.  I would have run the same course on Tuesday if I could have physically been able to do it and if would have been opened just to figuratively (because I don't use the middle finger thing at all) wave my middle finger at the terrorists.

Thoughts?  Simple fooshness?

Karl- Yes! I'm in for the Chattahoochee Challenge 70.3 for April 2014.

Someone else mentioned it, but all the training I have been doing has really been about steady volume building so that I can tackle a HIM next year. I thought it would be Augusta in September 2014, but the Chattahoochee Challenge is a smaller race and I think I might like that more. This means I will be bumping up my race by 5 months and will have 1 year from NOW to train. The swim is down river and I am hoping to do the Oly distance this August to get a feel for it. Plus, the possibility of it not being HOT HOT and over 90 degrees is better.

In terms of training and volume building.... I've been trying to train 3x a week in each discipline with a short, medium, and long sesison.

My long sessions look like this:

SWIM --About an 80 minute swim =   2,500 - 3,000 yards (up to a 1.7 mile swim)

BIKE -- Up to 2.5 hour rides = 30 - 35 miles.

RUN -- Up to 80 minutes = 7.5 - 8 miles.

My initial assessment is that my bike actually needs the most work. I enjoy running (slowly) and can build back up to HM distance within 4 weeks if I need to, but after looking at my long sessions on the bike, I realize I've never even rode 56 miles at one time.

I am doing another Sprint race in the beginning of May. I'm sticking with the Sprint for the swim experience.

QUESTION - Should I start getting feedback on my training plan now for next April's 70.3 or should I wait till we start our Asphalt Junkies summer session?

QUESTION - Should I start getting feedback on my training plan now for next April's 70.3 or should I wait till we start our Asphalt Junkies summer session?

My long sessions look like this:

SWIM --About an 80 minute swim =   2,500 - 3,000 yards (up to a 1.7 mile swim)

BIKE -- Up to 2.5 hour rides = 30 - 35 miles.

RUN -- Up to 80 minutes = 7.5 - 8 miles.

I am thinking about doing another marathon in the next few weeks to attempt another BQ. 

Thoughts?  Simple fooshness?

I don't think it's foolish based on your incredibly strong emotional reaction.  The depth of that reaction should answer your own question, but to me it's really up to Lis and the girls.  I'll be here and we'll be even more prepared if you decide to do it.

I'm not sure this is what you're asking, but a year is way too long to be focusing on a 70.3 - you'll go crazy.  Just stay consistent with your training and you'll have plenty of time to get plan feedback from all of us on plan specifics.  Doing sprints and Olympics is a great idea through the summer and fall.

These are where you're at right now?   Those are incredible long sessions for this point.  Staying with 3 workouts per sport is a good idea if you don't have any real discrepancy in your abilities across the sports.

I do think it helps to get your long bikes up to expected race time (not necessarily race distance).  The target race is a loooong way off, so I don't think there's a need to start hammering 56 mile bikes or 13 mile runs right away.  Just stay consistent and try to hit the threshold interval bikes.

I'm not sure this is what you're asking, but a year is way too long to be focusing on a 70.3 - you'll go crazy.  Just stay consistent with your training and you'll have plenty of time to get plan feedback from all of us on plan specifics.  Doing sprints and Olympics is a great idea through the summer and fall. ??

Warren- LOL! You really think a year is too long? It's my long term goal and I've been focusing on building slowly and was then hoping to tie in some speed work as I get closer to the actual tri. Basically, my thinking has been... build slowly with tapers every month.... then, about 4 months out I should have a strong base and can start doing some speedwork.

Tracy - I've had some pressure to do some Century rides. To be totally honest, I'm pretty inimidated of the distance and just having to be on the bike that long. My butt hurts just thinking about it. I will definitely give these more consideration.

????Sounds like I am not alone in my bike assumption.... looks like we'll (me and my bike) be spending more quality time together in the coming months.

I'm not sure this is what you're asking, but a year is way too long to be focusing on a 70.3 - you'll go crazy.  Just stay consistent with your training and you'll have plenty of time to get plan feedback from all of us on plan specifics.  Doing sprints and Olympics is a great idea through the summer and fall. ??

Note to self - never, ever copy a swim workout from Dirk's training log ever again!

Not century rides!  100K = 64 miles!  It's a much friendlier distance for mommies of small children. 

LOL  I seriously had to laugh out loud.  Which work out did you copy?  Did you just copy the yardage or were to trying to stay on my pace?

I think it was from last week, 3200 yds or something like that but 6 x 250 on 4 min except I could barely finish the 250's in 4min + 2 or 3 seconds and then I took the rest of the min to rest so mine were 6 x 250 with a long rest! 6 x 250 on paper does not sound bad, even now when I read it, but somewhere in the middle that really started to suck (excuse my wording but it did ha ha ha). Then 5 x 50 on 50 seconds which I managed but was a challenge. It was good though. I've been swimming by myself and avoiding the clock all year. If I'm going to race it's time to step it up a notch!

I think this is a very good idea.  I did almost exactly the same thing as I ramped toward my HIM's last year.  The only difference for me was that I was actually targeting about 70+ miles for my rides to allow for extra room for cycling fitness.  I had a similar plan for the run too.  My long runs capped at 15 miles in my ramp toward HIM.

If you chose to go this route Jen you have  more than a year to get to your "A" race.  If you can get rides in at 50-60 miles several times this season it will serve you well next season provided you keep a strong focus over the winter again.  Doing 2-2.5 hour rides on the trainer over the winter will make getting your miles back up to 60 pretty easy.

How would you differentiate the pain experienced between "ouchie-something-is-wrong" and "ouchie-I-need-to-stretch-more".

A friend of mine that is ramping up her running for a half marathon has been foam rolling her IT band.  She asked this question.  Her half mary is in 2 weeks.

I'm not sure how to respond.  Foam rolling is uncomfortable but not excruciating.  She is not a lifetime athlete so is not accustomed to discomfort.

What's your opinion, Junkies?