triOK's Group - CLOSED (Page 11)

rperissi - 2007-06-17 9:27 PM Whoo-Hoo! No flats this weekend... Completed my first Oly on sat. Didn't have this race scheduled, but picked it up after last saturday's debacle and DNF. I was pumped. Took a relatively conservative approach because I wanted the finish so badly. Race day was great - perfect weather... felt good, and most importantly, kept air in my tires the whole time. You should have seen the hills on this course.. OH MY! I overheard one guy say "the only flat part of the course was the water" I uploaded an elevation graph so you can check it out. Race log is up if you want to take a look. I have to say, it was strange during the swim while my mind was wandering, I was actually thinking of this board and what I would say in my log, etc.. Maybe I'm spending too much time on here. Take care, Rob

That is a monster of a race!  Congrats to you!

Fat guy in a little coat....

Looking like an ANIMAL!!!

Look pretty good to me!

Unconventional, but that doesn't seem like a bad idea at all!  That would certainly tell you if you're bouncing or not.  You could also have someone watch you, or better yet, videotape you and have a look at what you think.

... and finally -

Excellent job Rob! Those do look like some killer hills!

Awww... are you guys going to bust into song now?

Here's a question:

What is the purpose of an LSD (Long Slow Distance)?  Is there really an advantage to running slow for 30 mins vs. running at regular pace for 30 mins?  Or by default, should LSD's be longer than you can go at a normal pace?

Just not sure how I should be incorporating these into my training.

Long is the key word in LSD.  If your long run is 30 min, then it would be appropriate.  Basically, an LSD is just a Z1 run.  It's purpose is to build endurance and base.  It also helps your body get use to being on it's "feet" for a long duration.

Since you've got a 10K in September, ake your goal time and add 25 - 30% to it.  Make that your LSD time.  It's about time on legs and building your base.  But don't forget your 10% rule...don't get hurt. 

Yup... I agree here completely.

Where is everyone?