Evondo's Group - FULL (Page 130)

This is too funny!  Justin...how the hell did you manage to carry that cute little puppy in your jersey for 20 miles????  Props to you.   

It was also so great to finally meet Betsy & Eric (and their families) this weekend!!!

lol! it wasn't the easiest thing I have done...had to pedal with my knees out a lil.  It was worth it though!  She rode like a champ!

BIB #'s are posted for IMFL ~ Holy Shasbot!!!  It's Official ~ #939    (EvD - Mike is #1278, George #1719, & Sean #734)  A week from tomorrow I will be east bound with the hammer down!!!

Ok so here is my running plan for the offseason. The race I have set is my first one from this year. 2/16/2 du. My runs were like 17:40 and 20:15.  I want to do some monster truck force time crushing for this one. I have 3 sets of 3 week with 1 week rest for building then a 4 week set for some speed work. Asking for examples of what type of w/o would be best for that. Also does this sound ok for a run plan?

	Week	Miles	Run1	Run2	Run3
26-Oct	1		3.0	4.0	5.0	12.0
2-Nov	2		4.0	4.0	6.0	14.0
9-Nov	3		4.0	4.0	7.0	15.0
16-Nov	4		4.0	4.0	8.0	16.0
23-Nov	5	Rest	3.0	3.0	4.0	10.0
30-Nov	6		4.0	4.0	7.0	15.0
7-Dec	7		4.0	5.0	8.0	17.0
14-Dec	8		4.0	5.0	9.0	18.0
21-Dec	9	Rest	3.0	3.0	5.0	11.0
28-Dec	10		4.0	5.0	8.0	17.0
4-Jan	11		5.0	5.0	8.5	18.5
11-Jan	12		5.0	5.0	10.0	20.0
18-Jan	13	Rest	3.0	3.0	5.0	11.0
25-Jan	14		x	x	6.0	6.0
1-Feb	15		x	x	6.0	6.0
8-Feb	16		x	x	6.0	6.0
15-Feb	17		x	x	6.0	6.0
22-Feb	18	Rest				0.0

Interesting fact I found out today. The pool I swim in is meters not yards. I thought it was yards. So I guess I am doing better than I thought. Also made the announcement to coach that I will be in lane 4 in 6 months.

Gotta love that!!  I had a similar discovery a while back....although it was the other way around.  So maybe not quite as exciting.

A couple suggestions, first is there any way to get 4 runs in per week instead of 3? The 4th run would be at an easy pace to help increase your weekly mileage and strengthen up that calf even more. 

No need to make any long run > 1.5hrs

Rest week is pretty dramatic drop, normally it's closer to 25% decrease from previous week

I'd put your longest/highest mileage week 2 weeks before race, not 5

The first step towards speed work is tempo/threshold sets. Fartleks and hills are both great to start with before all out track work. For the past 2 years I do a hill workout once a week... The other day should be things where you push your pace :30-:45 seconds faster than you're comfortable with then drop down to :15-:30 slower. Example, comfortable pace @10/mi...
5min @ 9:15-9:30, 5min @10:15-10:30
4min @ 9:15-9:30, 4min @10:15-10:30
3min @ 9:15-9:30, 3min @10:15-10:30
2min @ 9:15-9:30, 2min @10:15-10:30
1min @ 9:15-9:30, 1min @10:15-10:30

Progressive runs, start :30-:45 slower than comfortable, increase to :30-:45 faster than comfortable

No rest between anything. Sets like this get you out of your comfort zone without allowing you to push to the point of injury.

That's great to know, the conversion is ~8s/100 with yards being faster

So in the 4 run/week. Do an easy, a tempo/thres, a pace, and a long. So 8 sec/100 for you and us normal swimmers more like 16s.

Easy, steady-state (what I call threshold, you're probably calling pace), hills or tempo, long.

http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm

That should help you know your paces... most common mistake is going to hard on easy day, keep the pace in the recommended range to avoid overdoing it and it will allow you to focus on the faster days more.

Kelli. Anything after today will constitute as slow on the RR. Let's get a move on. Your fans want to read it.

Yes I was mixing it the terms. I think I get the idea.

Betsy you need to jeer my wife for she cost us a big pay out on a slot. She was playing the deal or no deal slot machine and won't the bonus game so she got to play a deal or no deal game with 20 cases. The top case was 50,000 credits. 3 times she was offered 10,000 but she is too greedy and ended up settling for the case she picked. 350. 1 credit = $0.01so not all that bad.

Wow, I have fans?!?!?!  I feel so special now   Thanks for the reminder.  I got the majority done yesterday, planned to finish this morning and totally forgot

haha...I will have to send her *nasty* fb messages on your behalf.  You sure you weren't egging her on? 

Thanks to Todd's cracking the whip, here it is....http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=185656&posts=1#M2484697

Happy Friday everyone! I'm hoping this doesn't turn into another 16hr work day for me but who knows. As long as I can get everything done today so I can watch the worlds largest cocktail party I'll be good to go

Justin- Slightly over a week away from the big day! How's taper feeling so far? I have a new method of taper that I've been using this year (Austin olympic and Longhorn) for race week if you feel like trying something new...

For bike/run workouts keep the weekday workout distances fairly close to what they were during the season but reduce a little. For the main sets, if you're 7 days out from the race do 7x90" at tempo effort/pace w/3' a little slower than threshold pace. 6 days out, 6 repeats and keep decreasing... Two days out from race, do nothing. Day before race easy warmup of either swim/bike or both, no running.

It worked well for me and nearly everyone else this year so figured I'd share some of the 'c' elixir you blame me for holding onto

Thanks ~ that plan sounds solid ~ but I may wait to implement that for the HIM's next year.  I will be following an heavily EvD inspired plan for those races!

Taper is going well, I feel pretty fresh.  The plan is ~ :50 minute swim (easy/moderate/easy) this evening, a moderate 25-30 mile bike tomorrow ~ 5 mile easy (8:30-8:45 pace) run & swim Sunday (2800m below race effort), off Monday - mild bike/run brick (15miles @ 16-17mph avg w/ an easy (8:45 pace) 3 mile run) on Tuesday... Wed is an 'off' day ~ TRAVEL DAY!, Thursday - :30 minute swim in the Gulf with an easy bike around PCB... Friday is an 'off' stretch - relax - hydrate kinda day - Then wait for the cannon to fire on Saturday!

Happy Friday!!!!!  Why are you only watching, and not partaking???!?!?!?!?

Almost the weekend!  Woohoo!

I can't believe IM Florida is almost here Justin! 

Happy Friday all. I am a little saddened today as I didnot dress up for my work party. The 5 year streak is over. It's a rebuilding year for team mcgrath. EvD finally is giving up soe ofthe "c" speed elixer.

Speaking of dressing up, did you officially decide on Wonder woman Kelli?  Have fun at the Halloween party!

I totally slacked off on the costume and tomorrow's plans are up in the air.  Most likely won't be dressing up, and instead doing something lowkey with friends who are running the NYC Marathon on Sunday.

Happy Eve to All Hallows Eve! or Happy Friday for short!  Everyone have a safe Halloween Saturday!  A pretty low key weekend for the Wood household... no costume parties and such.  Will hand out some candy to the kiddos and that's about it.

Next year I am dressing up as a Clearwater Qualifier!  I am even gonna make my own polk-a-dotted super fast speed suit and carry around a bottle of 'c' elixir! lol!

I will be at work on Monday (then I hit the eject button - at least for work!) Tuesday is a pack, exercise lightly, and double check the pack...before heading The Intimidator's direction on Wednesday.   

Y'all have a great weekend!

Hope everyone had a great weekend and enjoyed the extra hour of sleep.  I know I did.