GrooveTime!group - CLOSED!!! (Page 15)

Good morning everyone.  Yesterday was a big day for me.  I officially graduated from the c25k program by running three miles!  I had been working on time but decided to go the distance yesterday.  For someone who did not think I would ever run again in October, this is huge.  While my pace was very slow at an average of 13 min miles, one of the trainers on the treadmill next to me noted I was keeping pace with her at her 5.2 mi/hr and that I just needed to lengthen my stride.  Although I knew from my past running that I tend to have a short, tight stride, I had not thought about it this time around.  So hopefully I can improve on my speed without too much more effort.  She thinks I am ready for my first 5k but I have decided it will be the third week in March so I can work on speed until then.  This is not my tri trainer but another who is 50+ years old that inspired me to get back to running when I didn't think it would ever happen.  She is going to run my first 5k with me.  And she said yesterday she will consider doing my first tri with me as well.  She has never done one but is up for it.  It will be nice to have someone my age to get ready with during the training phase, and someone here to keep me going on the training.  I am pretty excited.

Denise, good for you on the New Years Day 5k and I feel for you running in the cold.  I DO remember those days from many years ago, and it is miserable.  I think I actually have some of my face shields, etc. around that I used to use to protect against the cold.  Not sure why as I sure won't need them here in TX.  BTW, we never did 4th of July in Roseville as my parents had a lake home at Lake Minnesuing until just before we moved here and we spent every 4th at the lake.  There is only one natural lake in TX, the rest are all manmade and it is one of the things I miss the most.

Wishing everyone here a very happy, safe, healthy New Years, and great success in 2010!
Diane

Hi Ann,

What plans did I advise you about that weren't age appropriate? Thanks.

Mike

Hi Anne,

Thanks for replying so quickly. That makes sense. My answer to that question would be if it makes you feel better to do the distance, at least once prior to the race, then go for it. Certainly, you don't need to be running 26 miles before an ironman, but the goal swimming 2.4 miles and biking 100-112 miles should be met before the race. This gives you some realistic idea of how long it will take and how to pace and fuel yourself properly. For a HIM or less, I think the max you need to swim is 1:15, no matter what the distance is in the workout. In the same breath, maybe a 4 hour bike and 2.5 hour run are the max you need as well. The longer you do this stuff, the more you can do, usually, and at some point you need to be confidenct you can go the distance.

Cheers,

Steve,

I am not Steve, but did you just use the forbidden 'MAX HR' terms? ;-) Read this - http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=25733&start=1

An LT test is a much more accurate depiction of HR ranges.

Z3 = NBZ or No Benefit Zone.

Now, that being said, if you are a HIM or IM racer, you need some Z3. For Sprint and OLY racers, there really isn't any reason to train there. Most of a HIM is going to be Z3 for an advanced racer. For an IM, 95% of the race will be Z2, with the end of the run at Z3, if you can manage to get your HR up at that point (this is a matter of fueling and pacing). So...with all that being said, you can use Z3, but only in the right situation and if you are ready for it (being an experienced racer).

Happy New Year!

Steve,

My philosophy has always been to go easy on the days I feel like crap - and forget HR. There are times I am out running, feeling normal and my HR is nowhere near where it should be. I usually go easy that day and skip the harder sets, if they were scheduled. There is no sense in forcing the issue. If your body needs a rest, HR and fatigue are usually pretty good signs that your body is telling you to take that rest. Better to come back rested, fueled properly and hydrated the next day to get a quality workout in, rather than try to execute a key workout that just isn't happening. This is one of those 'experience' things and the more you train/ race / train/ race you'll see what I mean. I can tell you to do it, but until you experience and bounce back the next day and feel awesome, you won't know what I mean. Give this a shot next time you feel lousy - get the proper rest, eat up, hydrate and see how you feel the next day.