Ironman USA Lake Placid : Official Thread (Page 14)

kaburns1214 - 2010-11-30 9:03 PM December 1 check-in.  After taking to weeks completely off in October, I'm now well in the middle of Base 1.  Looking at a speed fitness check at the Rehoboth Half Marathon next month and then a 5K in January to wrap up Base 1.  Numbers for November are starting to look respectable again after a sad-looking October. 

November's totals:
Bike:	27h 31m 15s  - 450.33 Mi
Run:	13h 32m 38s  - 85.55 Mi
Swim:	6h 29m 52s  - 21800 Yd
Strength:	4h 30m
Massage:	2h 00m

Dream Chaser - 2010-12-01 9:26 AM

Wow, huge bike month Kaburns.  Great Job for you too, Kathy.  And I won't comment on the Dog Walking volume  

November's totals:
Bike:	4h 14m 31s  - 76.67 Mi
Run:	14h 04m 02s  - 104.18 Mi
Swim:	3h 36m 36s  - 11150 M

Hmmm... I clearly need to work on redistributing some balance by changing my focus from Running to Cycling and Swimming.  This will be my objective in December.  

Dream Chaser - 2010-12-01 9:26 AM

Wow, huge bike month Kaburns.  Great Job for you too, Kathy.  And I won't comment on the Dog Walking volume  

November's totals:
Bike:	4h 14m 31s  - 76.67 Mi
Run:	14h 04m 02s  - 104.18 Mi
Swim:	3h 36m 36s  - 11150 M

Hmmm... I clearly need to work on redistributing some balance by changing my focus from Running to Cycling and Swimming.  This will be my objective in December.  

RJohnson1979 - 2010-12-01 11:23 AM

Happy December!

Congratulations to everyone on their November training. I'm seriously impressed! I was curious where those numbers came from? Are you all using a similar tracking program?

acumenjay - 2010-12-01 2:08 PM My November is pretty close to my October:

November's totals:
Bike:	17h 28m 16s  - 349.78 Mi
Run:	12h 38m 23s  - 95.14 Mi
Swim:	7h 05m  - 21950 Yd
Strength:	3h 55m

Focused less on volume and more on speed, strength, power and technique with enough recovery in between to hit the efforts appropriately and absorb the work.  A little endurance built in and have maintained a base but the longer stuff will come later.  I'm inclined to add another run in there of easy/moderate effort of 5-8 miles but coach says no.

acumenjay - 2010-12-01 2:08 PM My November is pretty close to my October:

November's totals:
Bike:	17h 28m 16s  - 349.78 Mi
Run:	12h 38m 23s  - 95.14 Mi
Swim:	7h 05m  - 21950 Yd
Strength:	3h 55m

Focused less on volume and more on speed, strength, power and technique with enough recovery in between to hit the efforts appropriately and absorb the work.  A little endurance built in and have maintained a base but the longer stuff will come later.  I'm inclined to add another run in there of easy/moderate effort of 5-8 miles but coach says no.

acumenjay - 2010-12-01 2:08 PM My November is pretty close to my October:

November's totals:
Bike:	17h 28m 16s  - 349.78 Mi
Run:	12h 38m 23s  - 95.14 Mi
Swim:	7h 05m  - 21950 Yd
Strength:	3h 55m

Focused less on volume and more on speed, strength, power and technique with enough recovery in between to hit the efforts appropriately and absorb the work.  A little endurance built in and have maintained a base but the longer stuff will come later.  I'm inclined to add another run in there of easy/moderate effort of 5-8 miles but coach says no.

I'm a believer in plugging away consistently month after month after month. 

mndymond - 2010-12-01 6:59 PM So one of the LBS was having a ladies only sale today (I'm pretty sure to lose their "intimidating to ladies" image they definately have had in the past)...20% off all stuff. So I got myself some new pedals which were on sale to begin with. Shimano Ultegra for 159 CAD...can't complain. Also bought the Spinervals "On the Road" Lake Placid ride for kicks to entertain myself with this winter! 

mndymond - 2010-12-01 6:59 PMSo one of the LBS was having a ladies only sale today (I'm pretty sure to lose their "intimidating to ladies" image they definately have had in the past)...20% off all stuff. So I got myself some new pedals which were on sale to begin with. Shimano Ultegra for 159 CAD...can't complain. Also bought the Spinervals "On the Road" Lake Placid ride for kicks to entertain myself with this winter! 

TankBoy - 2010-12-01 9:21 PM As usual, I found the book better than the movie...

Even though I have never actually ridden the Lake Placid course, I have to agree with KathyG; the video is pretty annoying - and this is from a guy that actually owns a lot of other spinervals DVDs. I used them a good bit 3 winters ago and came into the early spring season a good bit stronger than I had in years past. Not only is the instruction to "get back on my wheel" pretty goofy, the constant switching back and forth from the chase camera and the helmet-mounted "Coach Troy Cam" drove me nuts. All that said, I *think* it has to be at least a little helpful to folks like me that will not have the opportunity to see the course before race week. I read Raymond Britt's "Ironman Lake Placid: Racing Tips and Strategies" a few days before watching the video, and it did help me to visualize a little better the course that Britt described. So, I am glad I watched it after reading the book - not sure I would watch it again though. I would be happy to mail my copy off to anybody that wants it, so long as you promise to do the same for anybody else that wants it after you. Also - this should not be taken as a knock against Spinervals or Troy Jacobson - Like I said, for me they did a lot more than simply help me pass time on the trainer - I highly recommend them if you do have to spend a good bit of time indoors during the cold and rainy bits!

TankBoy - 2010-12-01 10:21 PM As usual, I found the book better than the movie...

Even though I have never actually ridden the Lake Placid course, I have to agree with KathyG; the video is pretty annoying - and this is from a guy that actually owns a lot of other spinervals DVDs. I used them a good bit 3 winters ago and came into the early spring season a good bit stronger than I had in years past. Not only is the instruction to "get back on my wheel" pretty goofy, the constant switching back and forth from the chase camera and the helmet-mounted "Coach Troy Cam" drove me nuts. All that said, I *think* it has to be at least a little helpful to folks like me that will not have the opportunity to see the course before race week. I read Raymond Britt's "Ironman Lake Placid: Racing Tips and Strategies" a few days before watching the video, and it did help me to visualize a little better the course that Britt described. So, I am glad I watched it after reading the book - not sure I would watch it again though. I would be happy to mail my copy off to anybody that wants it, so long as you promise to do the same for anybody else that wants it after you. Also - this should not be taken as a knock against Spinervals or Troy Jacobson - Like I said, for me they did a lot more than simply help me pass time on the trainer - I highly recommend them if you do have to spend a good bit of time indoors during the cold and rainy bits!

peewee - 2010-12-02 9:17 AM

Tank Boy I would be happy to take a look at your copy.  If so I would give it back too you or repost on this thread for others to use.  I see your from Alabama.  I am from MS so there is no way I will be able to ride or preview the course.