Beginner 1/2 Ironman Plan Group (Page 140)

Me! Me! Steelhead this weekend

I have been thoroughly enjoying The Taper for the past week... it's awesome to sleep in and do normal things like clean my house and read

We are on track to have a great day in Benton Harbor, weather-wise.. that is, of course, if the weather keeps.  But somehow I think it will Really excited about this weekend!

About the taper.  For me, I found that the first week of the 2 week taper, though the distances backed off, I still kept up intensity, and found that I was still sore/tired.  In fact, even with the second week, I was tired all the way to race day.  Maybe it's just my body, or how I trained that taper week, but FWIW, I would suggest that if your tired halfway into the first week of taper, that you back off on the intensity dial a little.

Even though I was tired on race day, I still had a great race and met all my pre race goals, but I gotta think seriously resting on the intensity of workout during taper might be a smarter way to go.

Hope your tri goes well.  You should do great with all the biking you've been doing.

Go after it.  Hope your race goes awesome.

I was thinking I'd do less hours than the schedule has in the taper and get well rested.  I figured 5 hours in the second to last week and just a few workouts the week before.  Plus I'm going camping with friends the weekend before, so I thought I'll be doing some swimming in the lake, alittle running with a buddy who's going who runs, and other outdoor stuff so I'll get plenty of general exercise.  Then I'll do some short workouts like in the plan Monday and Tuesday and then have 3 days of rest before race day.  When I did my last Olympic I had 2 days off before and did real well and 3 days of rest should be good before the HIM.  I've felt the most tired during my recovery weeks, probably because my body actually gets the chance to recover, so I'm hoping the first week of the taper takes care of those sore feelings.

Still cranking away did 100mi on the bike last week and 23mi running.

This week I'll do a bit more on the bike, but a lot less running on my Long run this week I pulled a 

hamstring/glute and I'm taking the run week off.   I substituted more swimming for the running.

Today I did a nice OWS in the ocean 1.23 mi in 47 min with waves and no wetsuit. I'm happy with that, my goal for the race (Augusta 70.3) is 45 min and I'm sure I'll sight better with buoys closer than every half mile and no big waves...and current helping things along...

I feel really good about bike and swim, my running is still a bit sketchy I ran 10.2mi on Monday and did fine til mile 8, then I over did it, hurt myself... and still had 2 miles+ to get back home.

I'm generally enjoying the proceess, but it is consuming my life, and I'm looking forward to a break in ~6wks

Yes, rest up that leg!  Don't push it and wreck all the training.  That swim sounds like it was great for confidence building.  Training does sort of take over your life for sure--I have gotten a LOT done around the house since my race!  Keep it up!

Hey guys, just started the 1/2 HM plan and wanted to clarify something.

wu: 10 minutes RPE 3 
main: 4x (12t, 3r) 12t at RPE 5, 3r at RPE 2 
cd: 5 minutes easy spin RPE 2

So the main set would be 4 x 12 (minutes) at RPE 5 and 3 (minutes) at RPE 2?

The first time it uses that convention is in week 15 on aone of the runs (I don't thing I ever noticed the explanation myself and just did the total time when I saw that).  It means in each set you will do 12 minutes at tempo or increased pace (12t) and 3 minutes at recovery pace (3r), so each set will be 15 minutes and the 4 main sets will total 60 minutes, meaning with warm-up and cool down it is 75 minutes.  When in doubt, see if the times add up to the workout total and if they don't, you've got something wrong.  So I take you started part way through the plan, because I think that workout came from week 12?

That is how I interpreted that workout

Thanks guys!  If I would have thought about adding the times I could have answered my own question!  And yes, I jumped in around week 13 (counting down from 20).  The race I'm looking at is on Nov. 4th (my first 70.3) and now eleven weeks out.  I finished an Olympic dist two weeks ago and didn't think the volume in the plan was that far off from where I was currently training.  

I had a little Socratic nerve issue this year and it put me a little behind in my schedule.  Got the A-OK from my doctor to push on!  So, I'm mostly staying in RPE 3, taking it easy, staying aerobic, and not stressing anything out....mostly!

Hi, First time posting here, but I have been following along for awhile now.  I am down to 4 weeks until my event (09/23 Richmond Rox HIM) and I have been following this plan for all 18 weeks.  I, too, added in some longer rides and runs, but overall found the plan very helpful and informative.  

My "weakest" event has changed a few times and right now it is the bike.  I have struggled with getting faster and maintaining that faster speed.  I have gotten in 2, soon to be 3 (& hopefully 4), 60 mile rides.  

Thanks to everyone who has posted the review of how their race went -- those are so interesting and helpful to read!!

I have also been dealing with fatigue.  My muscles are sore, it is hard to get up in the AM's, and I am generally tired.  Anyone else feel that?  With only 4 weeks to go, I do not want to back off, but I am trying to gauge better when to take a day off.  Skipping one workout does not do me any good in the overall scheme of things.  Tapering starts in 2 weeks, less 2 days....

Thanks!
Leah  

I take Melatonin just before bed so I get a better rest.  It helps regulate sleep cycles.  I started taking it because I work night shift from time to time and had a hard time sleeping during the day.  It does make a difference.  I don't sleep longer just better.  Start low, 3mg, and see how it works then bump it up from there if needed.

Also, I would recommend boosting electrolytes.  Before, during, and after long workouts.  Just about every health food store will carry something (pills, drops, etc.) and be able to direct you. 

I agree with all the race write ups, inspiring!  Also, I look forward to any other advice on this topic.  

Leah, you need more sleep, for sure.  How many hours a night do you get, you would say? And when not training this hard, how many hours a night do you normally get? 

Also, do you take a recovery drink after your workouts? If not, I would really recommend to find smth you like.  I personally use Infinit (www.infinitnutrition.us) for the run and bike fuel, as well as recovery.   During the workout, the muscles break down and if you do not allow them a) sufficient res and b) chance to recover (nutrition and recovery drink), you will be fatigued and your performance will suffer.

Half-ironman is a pretty serious training regimen, so being tired is somewhat normal, but those two things are usually underlooked, so let's start there...

Melatonin is a excellent advice, by the way.  If you are a night owl and have a hard time settling down "early", this will help. I had to start taking it myself, from time to time, to get a decent amount of sleep.

Wow!  Thank you for the helpful comments!!  I have been getting about 7-7.5 hours of sleep per night, but clearly that is not enough after a long & challenging workout.  I will definitely get a recovery fuel going and check out melatonin.  I am only about 3.5 weeks out, but better to get this going now and still have a decent race recovery than to not do it at all.  The replies to my message seem pretty accurate given the 7 sentences I wrote and coincidentally I have taken the day off.  

Am accidental/dumb fall last night riding home from work (did not un-clip fast enough at a light) was the final indicator of my overall fatigue and the need for a recovery day.  

I will keep you posted on the next few days!

Thanks again for the quick help!
Leah  

Leah, definitely keep us posted.  And see if you can get 9 hours of sleep a night.  Take Melatonin about 1 hr before you want to be asleep and hopefully, it'll make you naturally sleepy..   If you are feeling completely overwhelmed with workouts and so fatigued you hate the whole thing, take an extra day off and don't worry about it.  You will be fine. 

You have done 2 long bikes (56+, yes?), you said a third one coming maybe this weekend? So you are fine.  If you can get 1-2 more, that's great.  If not, don't stress. 

Are you doing brick runs right after bike? At this point, I would run after each bike.. even if it's only a mile, it will help on race day.

Have you done any open water swims?

Lena, 
I have done about 6-7 forty mile rides and two 60 mile rides, with a 3rd 60-miler scheduled for this Friday afternoon.  I am scheduling a 4th right before the 2 week taper hits, probably Sat Sept 8. 

I have been doing bricks all along.  Someone gave me the brilliant advice that every time I get off the bike I should go for a run, even if it is only for 10 minutes.  I have stuck to that as much as possible.  It has been helpful to know how that transition feels.  

I have done about 5 OWS sessions.  I DQ'd on the swim in a sprint tri this past June due to several issues (salt H2O, current, lack of OWS experience) and feel like I have made enormous progress since then.  I did an Olympic tri in July and everything went well!  I will do one more OWS 09/06.  It's good practice at ~2200 meters, but honestly -- the water is so warm at 82 degrees that we are not allowed to wear wetsuits.  My event will probably be about mid-70's and so I have not been able to practice with the wetsuit, but I am planning to take it to the pool with me a morning or two for practice.  

Running is my stronger event, it's just a function of getting started after the bike.  I do a 7 minute run, 1 minute walk pattern and keep a pretty consistent 9:30-10 minute pace.  As with marathon training, it is not necessary to go the full distance in training in order to complete the event, but you do have to trust that your training has been sufficient to go the distance and that is tough!

Leah