Disturbed275's Group - FULL!! (Page 14)

How much time do you have in between?  If you have several hours you should be able to pick either or.

Personally, I would pick whichever will make me the least tired/sore and do that first so my more exhausting workout is left for later in the day and I don't have to worry about doing anything after that.

If you are really concerned with getting a quality run definitely do that first on fresh legs.

The reason for the 1/2M is that based on my long runs right now, I know I can set a PR. So, I'd like to get that done and done. I was annoyed both times last year when I was on pace to break 2 hours and crashed at mile 11.5 both times (ended with a 2:0-4 and 2:02). So, my long run for my oly will be 9 miles at about 8:45 pace. All I need to get to is 13 and 9:00 pace and I can tick that off my to-do list. I likely wouldn't go all out. I just want a 1:59:59 to get the monkey off my back.

Happy Birthday Neal!

If you have to put a brick together (and not for specific "dead legs" run training) always run first.  There is a greater chance of hurting yourself running on tired legs than riding on tired legs. With some time in between either way should be fine.

Keep in mind 10% is both "maximum" (sometimes 10% is just too much added volume per week) and just a "guideline." (You can't indefinitely keep adding 10% to intensity or distance... and at some point you will probably have to start applying it to both... albeit that's probably a long distance in the future. You can't, for example, simply keep adding 10% to your time and continue running a 10min/mile forever, nor can you keep getting 10% faster for the same time)

I agree with Neal at first look option #2 looks pretty good.
I've got one or two questions first though.

1.) Do you have a specific 1/2IM in mind? If not (doesn't look like it with the varying time frames on the 1/2 plans) then we might want to explore the "other" option a bit closer.

2.) If you do have a specific half(IM) in mind,  the next question is how close to breaking 1:59:59 are you? From your logs (and from your last post) it looks like nutrition (or some other reason for the bonk) in the last race might have been the only thing keeping you off of that goal.
If that's the case, option 3 starts looking a bit more appealing, as the 1/2IM plan will get you in (probably) 4x runs a week, and should be training you close to the distance you'll need.  Just throw in a bit of a taper in the middle before the half mary and some days after for recovery (maybe, if the 1/2IM is flexible, customize the plan into 18-20 weeks with the extra 2-4 weeks dealing with the taper/recovery)

Just off the top of my head.

No specific races. There's a half marathon every month from May-October here in Chicago. So whatever fits. With the 1/2IM, I'm more than willing to travel to go whatever ends up fitting into my training plan.

Either way, looks like the consensus is do a full HIM plan and not a Bridge if I go with the 1/2M.

Thanks!

Happy birthday!

Yes happy birthday you are catching me because I have no more.

Thanks guys!  I'm off to go do my birthday workout:

A 29 minute run and a 29X100yd set.  Should be fun!

Thanks, that is helpful.  Couple more questions though.

I was asking about the bricks and order because I am still developing running strength and working through shin splints.  So I know you can put time in between workouts and that helps increase the quality of both workouts.  Is there any specific guideline on how often you should do the actual bricks (back to back) to get your body used to it or does it not matter as much until you are closer to race day?  Since I am still developing my running, is it alright to always do the reverse order on weekends (when I have longer training) until I feel ready to ride 30 miles and maybe run 5?

The reason I was asking about the 10% rule was because I am still working on the running and want to make sure I don't put myself at risk for injury because of adding too much.  I am still at about 2-2.5 miles and need to start increasing distance.

Yep, remember, also, the 10% rule applies both to your longest run and your total weekly volume.

Luckily, the compounding effect of 10% on top of 10% means you can still build pretty fast.

Happy Birthday Neal!

Life has been interfering with my training lately. Last week I was at work from six days 7am-7.30pm and my wife was home with a stomach bug. This week I have bad cold, woke up with a bad head ache this morning and I think I have a fever and work is still busy. But I am not giving up so easy, I have been working on my new bike and I have ordered a wetsuit. I can not wait until I can get started again.

Happy birthday

I have trouble keeping track of laps much less 29 by 2 laps . . . more power to you

Make sure to get open water practice in your wetsuit.  The wetsuit, while warm, is not always your friend initially . . . I had fights with my the first time out

Excellent. Thanks

Who needs workouts, we have a name to come up with . . .

I am enlisting all your help to come up with a name for my Mom's puppy.  She is getting a male german shephard in the next few weeks.

Here is what I have so far . . . Hunter, Mac, Max, Tanner, Gunner, Echo

Come on everyone, help a girl out

I will actually try it in the pool when I get it sinceyou get 30 days to try swim in the pool with it to make sure it is the right size. When it gets a little warmer outside I will find some open water to practice in.

Happy Bday Dude.  Hope you run went great.   

Good to hear your swim went well. 

After taking a good three days off for right leg IT band pain and left elbow pain.  I went back this week.  Unfortunately my run class we did fast /slow runs 200 fast 200 recover twice than 400 hard and recovery repeat 3 times, but it didn't hurt too bad.  Swam with an tennis elbow wrap on my arm and no bad pain.  This is my recovery week before base two starts and I looking forward to getting back at it next week.

I was surprised to see that I hit a new high max heart rate during the first 400 fast run (180 bpm previous high 173).  I haven't yet done the max heart rate test mentioned in BT section on heart rate.   What was weird is that the next 400 I ran faster with a lower max heart rate.  Not sure what to make of it, but I noticed that my heart rate seems to peak early in workouts than settle out.    Anybody have any thoughts?

How about Atlas.  My favorite dog's name was Jake. 


Edited by Jacklcm 2010-01-21 8:07 PM

The question of how many bricks comes up a lot and I'm not sure that there's any standard answer to that.  I think it is very individual.

Personally I don't do very many bricks because I always feel good off the bike and never experience the dead legs feeling.  I think almost all of my bricks last year came during races.

I know some people that do a short run (1 mile or so) after almost every ride to get used to going from biking to running.

My suggestion is do at least one brick well before the race to experience the feeling.  If that is difficult or uncomfortable I would schedule a few more to get used to running on tired legs.  The runs don't have to be long.  Just long enough to find your "running legs" that way the recovery associated with the brick is not too long.

Bummer about all the crap going on.  Hope things settle down for you soon.  I love the positive attitude though

Yeah that was difficult.  I was doing them on 1:50 so the few times I lost track I was able to do some math based on the total time elapsed to figure out which one I was on.

Hard set too.  Was coming in at 1:30 at the start and 1:40 for the last few.  Shoulders feel great now