Beginner 1/2 Ironman Plan Group (Page 111)

Awesome!!! How cool is that - they said it sold out in record time and you did it - congratulations!!!

I swam with a fast friend today - I am beat for sure - but she gave me some pointers. It was awesome to have company as well

Instead of 750 x 4 RPE 4-5, We did 750, 500, 500, IM (100) all at RPE 11 LOL

She showed me a drill and gave me a few pointers: I start out too fast (true), I drag my right arm a bit and my flip-turns are tight (I only do them in time trials but today we did them the whole time!)

The first 750 was in 13 minutes and the final 500 was 8:40. Not bad for feeling REALLY beat after yesterday's backward triathlon and swimming more than a mile each day for the last four days plus running.  About the question how long to rest? My friend Sara said she does 2 minutes for a 500.  I was doing about 30 seconds - she said - 'eff that, that's dumb' LOL love her!

I have a 90 minute bike scheduled for tomorrow but my running group is getting in a 6-miler this week - not sure what to do! I really need both. Suggestions?

Also, CONGRATS ON GETTING INTO MELBOURNE - WOW!

Those are some great swim times.  Impressive! 

As for the run/bike, go with what your heart is leaning towards.  It sounds like you enjoy s/b/r with company, maybe do the 6 miler with friends vs. the bike alone?

How good does that feel?!!!!!!  I got my second time trial this week - I did 17 mins I think last time - but I'm happy 18 or under.  Gonna really push it harder.  I probably went a bit easy last time, just gotta try and get a lane to myself that's the hardest part - and it's school holidays, pool will be full of kids!

Yes, that's great you got in.  I was rooting for you.

Yes! My swimmer friend told me that a part of my struggle was probably the amount of ppl in the pool the day I did my TT - so many factors!  GREAT job, ajusf - you are improving steadily! And Jobaxas - nice job - we have such similar goals

I was able to hit my long run this week after a dismal week of wondering if my foot was ruined for sure.  Had no pain the last two days after nursing heal for two weeks with decreased training, ice, ibuprofen, and libral amounts of adult beverages to carry me through.

I ran 19.7 miles today at a 8:50/mi pace.  I was shooting to do marathon at 8:00 pace, but IDK if this is possible with taking the last two weeks off.

Looking forward to being more consistent this week on overall training now that the foot seems to be holding up. 

Pops, how was your race?

Nice swim times all.  I hope to be even close to your times when those TT's come up in my plan.  Very inspiring.

double Drat!

wow. a lot of great work being done out there and Jo got in to Melbourne IM  well done.

seems to me to be a few folks worrying about flip turns in the pool. i've been swimming for over 30 years and in my experience it is slightly slower to touch and turn. however, as endurance athletes whose big day is not going to involve a pool swim, i wouldn't get to worried about them. also, doing flip turns increases your heart rate and makes it harder to maintain an aerobic heart rate throughout your long swim. concentrating on swimming form and maintaining a steady heart rate will be of more benefit going straight to the bike.

keep up the great work 

That's great you were able to hit your long run.  19.7 miles is quite a training run.  I think you will do better than you think next month.  I met the event director for your race yesterday.  She spent a half hour telling me about the course, expo, shirt, medal, hotel deals, etc.  She had me just about talked into coming over and doing the race but with three weeks before my HIM not sure it would be the best idea but we'll see.  200 feet of negative elevation and no real hills on a beautiful course in pretty tempting.

The marathon went great yesterday.  Drove over the night before.  Awoke to snow coming down pretty heavy.  It eased up right at the start and by 5 miles it was done.  Temps got to about 45 by the end and there was no wind so could have been worse.  Beautiful course down the canyon.  Runners were stopping and taking pictures throughout the race.  I beat my goal by 15 minutes and was 47 minutes faster than a year ago.  I was thrilled to tears.  I had strength throughout the latter miles and even ran without walking the epic two mile hill at mile 21.  My last mile was my fastest by 30 seconds.  All the training has really paid off.  I feel like I am going to crush my HIM.

Great job on the marathon Pops!  Sounds like you're gonna kill the HIM run.

I just finished a 10k race that also started out with snow, it was really coming down right before the start and I bet about a third of the field didn't start.  But it also cleared up after a couple of miles.

Ran an 8:13 average, pretty good for me, especially with all the zone 1 and 2 work at 10min pace, I was wondering how I'd do at higher intensity - was kind of nice to get into zone 4 for a bit.  Now I need a quick recovery for a two hour trainer ride this afternoon.

PrivateIdaho, Pops and Kevinbe - wow! Super duper running. Wow.

I biked today in the wind along the river on rolling hills up to a local ski mountain... I thought my pace was a lot faster than it was. Overall mileage was over 21 miles with an average of 15 mph and 13176 ft climb. This seems to be a tougher than usual ride, but is it? I was hoping for 17mph at the race (at least 16) ...thoughts?

For Myself, I ran Windermere last year, then ran Couer D'Alene three weeks later and found it wasn't enough time to recover.  I thought it would be, but I gassed at 14 miles of Couer DAlene. I've never done a HIM, or any Tri for that matter, but it seems a little short to me.  Maybe plan it for next year.

 I've done Windermere twice, CouerD'Alene, and Spokane.  Windermere is a cake walk compared to the other 2 and I would recommend it to anyone trying to PR a marathon distance.  It has little ups and downs that are not hills and is for the most part flat.  It has been high 60's to low 70's the last 2 years, and is olny hot towards the end.  Though this year, they pushed the start back another week into May. 

That is a great result for your race.  Congratulations.  With that kink of conditioning, you will surely do well in Boise!

If you can average 15 mph on a very hilly ride you should have no problem hitting 17 mph at your race.  Patriots is a relatively flat course from what I have read.  Have you seen or driven the course?  If you are anywhere near it, riding the course would be very beneficial.  While riding hills are great, it is also a good idea to put in some riding time on terrain similar to what you will experience in your race. 

Great job runners and racers! Back to my usual mixed-up training here in Saigon. Lots of trees down this AM from typhoon (actually, it was supposedly  a "tropical storm" when it hit last night; if so, I'd hate to see a full-on typhoon), so did a 1:09 run instead of bike, surveying the damage. Fortunately my neighborhood was built up more recently than downtown so power lines are mostly underground and undamaged here. Then did the Monday swim workout from Week 10 (switched the weeks, too!) with a few additions. Water at gym pool was actually FREEZING after storm last night.  2X 600m in 9:54 and 9:30, with maybe 60 seconds break between. Happy with 9:30 as my best over-40 (over 16!) 500m is 7:55. Never really did get warm. All my swim PR's involve freezing water--this one was no exception! Also served the welcome purpose of freezing out the hyperactive kids.

Attempting "bike focus week" with bike buddy gone on holiday. Hoping to get it in on stationary in gym Tues., Wed., Thurs., on road in industrial park on Sat. and probably MTB ride (mixed roads and trails) with group on Sun. Just not up to riding, even inside, today--quads still sore from Thai massage that was a little too aggressive!

Managed a 2km swim last night - actually got a bit bored and hopped out!  This morning did 30mins trainer and was supposed to run 30mins today at lunchtime but the mojo has left the building!

Actually I have a very sore/tight right calf and having torn that muscle a number of times I think resting it today will be a good move.

Just tired this week

I love reading your swim times all.  9:00 600's, 17:00 1000's.  All great times.  I am posting my time here hoping that by doing so will cause improvement.

I just swam a 1650 in 38:00.  Not exactly burning up the circut, and 1:30 slower than my pb, but it is what it is.  I am starting to think that improvement may only come by doing the harder intervals rather than the long slow repetition. (endurance)  I've been at this pace for over 3 months, and would love to get down to 2:00/100 for distance pace.

Kevin--don't beat yourself up. There are probably still a lot of gains to be made from working on form (do you have a coach or teacher, or the possibility of lessons?). And once you have the endurance to go the distance, I think you definitely get more gains from harder, shorter intervals than long swims. Swimming's different from running (and even biking) in that once your form's okay, you could probably hammer workouts 5-6 days a week with little risk of injury (though, perhaps, black-line burnout!). Not that most triathletes would want to, but 5-6 days a week at 5000-10,000 meters a day is perfectly normal for age-group and high school swimmers.

I have a competitive swim background, though not a super high-level one--swam the 1500m in the 21-minute range as a teen. So for me, a 600m in 9:30 is pretty slow. That's the difference between 16 and 42 LOL. But I do get the benefit of lots of muscle memory, and good sense of pacing longer swims, that someone who starts as an adult will need time to develop. I still have seen substantial gains from working on form--worked with a coach last year who was really after me about head position and I got 5-6 seconds faster per 100m immediately with no additional training. Just developed bad habits over the years. He also helped me with bilateral breathing. Now if I could just manage not to get lost, trapped in the crowd, or beat up at the start in OWS! I really haven't seen better finishes or times in tri swims despite getting faster in the pool, just inconsistent results. I tend to do better if the swim is long or the current is tough and/or I can get in the clear quickly. I'm very slow-twitch and naturally tend to start slow and speed up gradually in all the events; that's fine for a pool distance swim, on the bike, or in a longer run, but just not okay if one wants to be an FOP swimmer in a tri. We all have our battles!

Hello All,
In August I am doing my first HIM in Boulder.  Last year was my first 'season'.  I did 2 sprint triathlons (1:35:38, 2:19:36(trail)) and a half marathon(2 hours).  This year I am doing a sprint in June, Olympic in July and HIM in August.

I am 28/M/210/6'8" and am in week 3 of the beginner HIM training.  I missed 2 workouts the first week and 1 last week.  Not a good start, life is hectic and am getting it in as much as I can.

I am feeling pretty tired most days.  I might be pushing myself too hard in the workouts.  The schedule will say easy pace but I feel like I should still go at a good pace and push myself.  I find it hard to slow myself down to an 'easy pace'.  I am eating enough as I have maintained my body weight and feel like I am drinking plenty of water (usually pale pee).

Another thing I am struggling with is the bilateral breathing.  I feel comfortable in the water, am a decent swimmer but after 50/75m of bilateral breathing I don't feel like I am getting enough air and have to switch to 1 sided breathing.  I read it is best to exhale while your face is in the water so I have started to do that, it doesn't seem to help.  Does anyone else struggle with this?  Any drills that have worked for you or does it just take getting in better swimming shape?

I dread starting my workouts but enjoy them once they have begun and love the feeling afterwards which keeps me motivated.  Plus training in Colorado, doesn't get much better.  Can't wait for the first race, race days are awesome!