We Don't Just Tri - We Do Group - Closed (Page 14)

Mountaindan - 2013-04-04 5:41 PM

jmac5032 - 2013-04-04 7:34 PM 1.6 wm
6x800 repeats w/ 2min jog ri
1.6 cd
800- 2:39
800- 2:42
800- 2:52
And then, I fell apart....
finished with a 1/2 mile cooldown jog.

The goal today was (6) 800 meter repeats and I felt good on the first two but then on the uphill repeat I was completely gassed as I slowed to a 2:52. Not sure what happened but I called it a day as I just felt like I had nothing left. Maybe it was Tuesdays 4 mile run that left me a bit fatigued. Best to back off and live to fight another day....

 

Looks like a pretty good pace! I need to do some speed work! I might be able to do that pace if I was running down hill. I'm more of a pack mule than a rabbit!

Yep sometimes our body tells us that it is time to take it a little easy, best to listen and come back stronger.

Thanks Dan. I guess as I reflect on the workout from yesterday I didnt go into the intervals with a good enough pace plan. I should have been running no faster than a 5:40 pace equivalent. I must have thought I was 18 again!! Anyway I will attempt this workout again next week and will ensure I am completely fresh. I think fast run per week is enough for me at this point.

Hello everyone,

I hope all is well on the training front! Personally, yesterday was a great day for training where I was able to get in a long 3500 yard interval swim and 10 mile run outside. Both went very well and I did them both pretty much back to back. Also got to test out the HEED powder for the first time instead of using gels on the run. It tastes ok to me so my plan will be to continue to use it. The only thing I did notice different was that at times I wish I had straight water in my other bottle along with the HEED as it made my mouth dry. Also I was not accustomed to feeling like I had something other than an empty stomach during a long run. It was different with the HEED but not something I couldnt tolerate. I know it was just the calories I was getting. Felt great after the run and didnt feel tired or depleted. Next will be to try it out on the bike.

My wife has puppy fever today so I think we are off to the shelter to take a look. I didnt get quite as many miles on the bike this week as I wanted but later I will try and squeeze in an indoor session.

Also, for those of you that ever wondered what pace you should be doing for speed or tempo work for a given goal race time, check this link out:

www.mcmillanrunning.com

Put in your current and goal times, race distances and hit the training tab and there you go....I should have looked at this before my 800's earlier this week and saved some face!

Take care,

Jeff

HAD A BLAST- that is most important. Congratulations!

What things did you learn if you don't mind me asking? I am still up for my first attempt in May. Anything you want to share would be much appreciated. Great time by the way!

Jeff

Thom,

The biggest thing for me was trying to exhale underwater. Had that "gasp"reflex and it really took me about 10minutes into the swim to get used to and relaxed enough to have any kind of rthym. I would really try to get into the water 15minute before the start and keep your face in as much as possible. I swam barefooted and didnt have any problems with my feet(or hands) I did use ears plugs which I think helped, My wife seen a lot of people exiting the water with the"drunk walk". Good Luck

Bull,

I'll be at the Clemmons event, hope to see you there.

Jeff,

This was my first open water swim, and the temp. was a big factor. I used a full wetsuit, which I was glad I did. Everyone pulled from the water was wearing sleeveless or just a trisuit. I used silicone earplugs to keep cold water out. Didnt use a neoprene swim cap, just used my regular TYR cap and doubled up with the event cap(which they provided) Didnt use booties and my feet were ok during the swim, but had problems with them getting cold on the bike. So I dont know if they were getting cold already from the swim and I just finished them off on the bike. I didnt wear socks on the bike.I wished I would have taken the time in T1 and put some on, or had some feet warmers for the bike. It really hurt my run. I would defn. have multiple options set up in transition for as many scenerios as possible. Back to the swim tho, I would start as slow as your practice pace and build from there. I did learn that the faster swimmers are pretty ruthless when they pass you. I had 2 swimmers come completley over my back and pushing me under. When you  feel them hit and grab your feet and start up your backside just hang on.LOL  It was reconmended to me to really get your legs going the last 50m and I think that helped, We had a 300yd run to T1 and I  went by a lot of people struggling to get there legs under them. Transition: I would tell you again, I think its a good idea to plan different options and go with your gut on what to wear. Bike: our course was a 2 lap 7mile course(really flat) when I started my first lap I was riding with the fast riders starting their 2nd lap. Which I think was good for me, It really helped me keep my pace up.(one thing tho, its a little rough to be pedaling 23/24 mph and guys and gals are passing you like you have a flat)Then on the 2nd lap I was having  a ton of slower traffic to deal with. I just wasnt agressive enough on passing, and was to worried about dradting zone and lane violations. But I would say (for me)go as hard as you're comfortable with on the bike, but give yourself a little bit to recover (ease up a bit the last mile)so you're not just wasted in T2. On the run, my feet were numb from the cold.but My plan was to go out about 90% of my 5k pace for the first mile then pick it up to 5k pace all the way home. Ended up going out really slow but once the feeling came back I was able to run a 6:20 last mile (6:40 is my 5k pace) So to make this short story longer. I would go with as many options as i could for T1&T2, start swim slow and build to finish. Bike as hard as you're comfortable with but recover the last mile. On the run get your legs under you then finish strong.(the majority of the people that were passing me at the beginning of the run, were really struggling when I passed them back). Save a little for the kick to the finish line, Your finish line photo will look better if you're smiling , and dont have that look of agony on it. But just have fun!!!

Thanks Patrick. That sounds like a very cold swim indeed! I am a little nervous with swimming in a crowd or being swam over so I appreciate the info. Did you do the event with a garmin or HRT? I train with a Garmin 305 but am trying to figure out if/how I want to race with it.

I could either put it on my wrist in T1 and leave it there for the duration or put it on a quick release on the bike, then switch it to my wrist in T2. I think there is enough going on for a first timer so option A is what I might do instead. It will be a little harder to see on the bike but not too bad. Also I probably wont wear the HR strap since I know what my bike and run paces should be based on speed.

Jeff

I used my garmin for the bike and run. I have the quick release and didnt want to take a chance of it coming off in the swim. I had it preset and on the bike. I also didnt wear the wrist strap on the swim(Was afraid it might catch on my wetsuit when I was taking it off.) I just put the strap on the biggest size and slid it over my left aero bar and the gps/watch face was in the quick release. After a few miles had gone and I had settled in a bit, I could slide the strap off the bar with my right hand, just lift my left wrist a bit and slide it on. Then just pull the strap up to tighten. Never had to come out of aero or go thru the problems putting the strap on in t1. But I didnt turn my HR alarm off from training and had to listen to it the whole ride, which was annoying. My HR strap was fine under my wetsuit.

Great job Patrick! Sounds like you had a very successful first Tri. Glad to see you chose to wear the ear plugs, cold water doesn't effect everyone, but finding out can make for a very uncomfortable experience, I found out the hard way luckily on a club mini tri!

I have trouble with cold feet on the bike a lot, even during the summer in Maine the water temps very seldom get above 64 and can drop substantially on a regular basis. I may try putting some toe warmers in my bike shoes? I hate running with numb feet, feels like i have concrete on them.

Thom,

Good luck on your race, 54 sounds pretty cold, especially for 2.4 miles. and watch out for the Glory Hole, haha.

Looking forward to seeing the results. Do they have live tracking at all?

Jeff, 

On my first Tri the adrenalin (and overconfidence) got the best of me.  I wanted to keep ahead of the bulk of swimmers and so I placed myself towards the front.  I was able to stay ahead for all of, hum, well, 60 seconds or so.  I then realized that I could never keep up that pace and had to slow down which brought about a second problem.  Everyone who was behind me at the beginning started to pass me which lead to push, pulls, kicks, etc.  All unintended but none the less, painfully felt.  By the time I got to the bike, I was pretty spent.  On the later Sprints, i repositioned myself away from the middle of the pack and since learned to pace myself - focus on a rhythm from breathing and arm stroke.    As for my watch, I wear it for 3 events.   If I am wearing a full wet suit, I will put that on and then fold back a couple of inches on the left arm and then put my watch on.  That way, when I peel the wetsuit, the sleeve rolls over the watch without a problem 

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