Slornow and Wannabefaster's Summer Group-CLOSED (Page 15)

I think we have some folks racing this weekend.....chime in and let us know. 

Hope everyone has a great weekend.  We're headed to our Lake house at noon today.

Was able to get in my first 30' run after a solid three months off which makes me pretty happy.  Even pace was respectable for the comeback kid!  Looking to get some rides and some OWS in while away!

Race like the wind people!

That is excellent news. How did the knee feel?

Have a great race Mike!

Knee was fine during and afterwards.  Every once in a while, I would feel a little something, but it wasn't pain.  Must be adjusting to the fact I have a little less cushioning (?) and haven't run in over three months.  Pretty pleased, but not doing anything silly like run 10m!  Still haven't done a double bike/run or any type of brick work either which I'm itching to do, but won't quite yet  One day at a time.

I think saddles are so individual.  I had a lot of problems a few years ago and tested 6 before settling on the SMP Lite 109 which I absolutely love.  Looking at it you would think it was made for a guy (cut out), but it is so comfortable for a girl.

Originally posted by wannabefaster I am pretty impressed with maintaining that kind of heart rate. You are seeing significantly higher heart rates than I would be comfortable with for every day running sessions. For most of my runs, when I look back at the data, my heart rate is in the low 140s to mid 150s. When I get to tempo work it will be high 150s to low 160s. Interval sessions it can be in the high 160s and maybe even touch 170. Last 5k I did it averaged 178 for the race but I was in extremis, at the pointy edge of failure for the entire three miles. 172ish for the 10k last weekend which was significantly more comfortable than the 178 for the 5k was. ETA--those heart rates would be stout for a 30 year old but at 54, you are really pushing the pace...... I think. I had to look back to see how old you were to be sure that I wasn't giving hear rate advice to a 25 year old

I've always run in the mid 160's, and I didn't even start running until I was 38.   I get your point though, and I'm working hard to better train with a bit lower HR.   I can remember back a couple years ago, when I was in good running shape (2010-2011) I'd hang around  150/155 went running at a 10 minute pace.  But in those days my typical run was in the 8:45-9:00 range.   8:30 would redline me in the mid 170's.

This morning I worked EXTREMELY hard to hold HR at about 155 or so.   Made my pace really slow, but I forced myself not to worry much about pace (It's hard though because I so want to run "fast" again -- as in 9 minute range for typical workout).  HR stayed well below 160 until about mile 1.7.   Then had a short semi-steep climb and at that point the HR started to creep up.   For the most part that last mile I kept it around 165.   Finally, at mile 2.7 I decided I wanted to sprint in to the finish, so I hit about 172-173 or so.

Yes, I know that my HR is fast.  Resting HR lately in high 60's so guess I've just got a hyper ticker...  But I really am trying to follow the good advice of you fast dudes and dudettes.

There's a super sprint that I do during the summer that is a similar distance, and I use a roadie with clip-ons and honestly I'm only in aero for maybe a mile of it with all the turns, descents, climbs, bike and car traffic, etc.  Even if I had a dedicated tri-geometry bike, I'd stick with the roadie.

I guess it all depends on your comfort level, and given you have a new position on the tri bike you might not have it "dialed" in yet anyway, meaning your might wind up faster on the roadie.

In any case, ride like your hair is on fire and good luck!!

Good luck to everyone racing this weekend.!!

Great news on your run, Suzy.  I remember the first day I ran a 5K run (not race) without any knee pain and I was elated.

I'd like to throw out a training plan question for you HIM'ers.  I'm pretty comfortable setting up the bike, swim, and strength/core stuff into my weekly calendar.  This won't be much different than what I just did for my Oly, just stretching out the bike some.  My problem is getting a long run in but having enough other mileage to keep it around 1/3 of total mileage for the week.

My current schedule is:

M:   AM swim/strength, lunch short run WU, 1 hour bike theshold/VO2 work
T:   AM  Q med run/strength, afternoon swim
W:   AM 90 min bike,  lunch med run
R:    AM Bikram Yoga - this keeps my body from falling apart  :-)
F:   AM swim Masters and short run home (~ 2 miles), lunch long ride up to 90 minutes,
Sa:   AM long run until bike gets over 90 mi
Su:   OFF or make up workout if needed

I'll probably flip-flop the long run and long bike once I need to get longer rides. 

So I guess my question is how do you fit in that 10+ mile run into a schedule without forcing yourself upwards of 30 mpw PLUS the 5 hours of cycling PLUS the swimming, etc., etc.?