Jim Kelley's (Birkierunner) General and Long Course Group (OPEN) (Page 15)

I have used Infinit Nutrition for 8 years.  You make a custom blend. 

And I just wanted to pop in and say hello! I have been a terrible group member.  Life is so busy right now! I thought having little ones was busy...it's the teens that will kill you :D

I have been reading posts when I can and keep intending to pop in and inspire everyone but well....anyway! Hope everyone is well...we are all preparing for a cold snap....30's tonight.  That is FRIGID for south florida...*watch for falling iguanas*  

Here is what I have done so far on my $1000 budget.

1) 4 Month Gym Membership for pool access $160 2) 70.3 race entry and fees $226 3) Wet Suit $174 4) bike pumps $25 5) water bottle rack $5 6) Used 2001 TT bike $300.  7)bike labor/bike fit $20 (it was normally a lot more, but they told me my bike frame was 2" too long and that the only thing they could do to help was to sell me a new bike with a shorter frame for $1500+. So... I started riding 2" further up on the saddle and everything is going fine. My long rides have been going great.  I am averaging 3.3 MPH faster than what I was averaging on my mountain bike and riding with less effort at the same time).

Fortunately I had everything else I needed (i.e. Garmin forerunner, running shoes, goggles, swim cap, swim suit, run/bike clothes, sports belts, Energy Gels, bike helmet, toe clips, head lamp, reflector vest, etc.) already on hand.  

I am a use it up ware it out make it do or do with out type of guy.  I figure as I learn more about the sport I will have a better idea of what equipment is the best fit for me and my style.  I would hate to make a huge investment only to find out that what I got wasn't the right equipment for the way I race.  At this point I am still improving every week on my rides, swimming, etc..  Then I get to the point that I am no longer able to make steady improvements I will consider upgrading anything that is holding me back.  Until then I will work with what I have (which is a lot better equipment than what most have got into the sport with) and learn as much as I can from it so that when I am ready to swap it out I know what I need to look for in a replacement.  

check out the St. Pete Mad Dogs...big, active group! 

check out the St. Pete Mad Dogs...big, active group! 

Ted: Tough decision. One thing to consider is that the power meter market is kind of in flux right now, with Stages having produced a good PM for $700 and 4iiii bringing one to market for $400. Buy a used Powertap might still make sense now, but I wanted to make sure you knew about those developments.

Jim: I have two season planning questions for you. I've done eight weeks of prep now and am going to do three more building a bit of volume, then 12 weeks of base, 4 of build, 2 peak, and 1 race. One thing I'm wondering about is building volume in the Going Long pattern (10-12-13.5, 10.5-12.5-14, 11-13.5-15) vs. the Be Ironfit pattern (10-11-12, 12-13-14, 14-15-16). The other is about when to introduce muscular endurance sessions and how they change over the season. Do you have general thoughts on that? I'm happy to talk about what I see as my specific limiters and put it in context of my season if that makes it easier to discuss. Thanks!

ps. I'd love to connect with you all on Strava. I'm at https://www.strava.com/athletes/4386652. 

Sorry folks, I've been out of town racing our big xc ski marathon this weekend.  I will catch up on posts on Monday.

I had similar questions about build volume and such when I started training in December.  Fortunately in my case I have tried several different marathon plans over the past 7 years and knew which ones I liked and which ones I didn't like.  I made my triathlon plan follow my favorite Marathon plan in terms of building a base, building endurance, and tapering.

Runners World had an article a few years back in which they asked a couple dozen elite American Marathon runners what their training plan was and then compared what each had done to qualify for the USA Olympic Marathon Qualifying race.  They concluded after looking at everyone's plan that there was not a single formula for training but rather dozens of training plans that were spread out all over the map.  Some were running 100+ miles a week, some were running less than 40 miles a week.  Some would do long runs every other week, some would do long runs every 3rd week.  Some used a 6-8 weeks training plan other used 4-5 month training plans, etc.  

The simpler the plan the better for me.  I like the plan so simple that I can memorize the whole plan from day 1 to race day and not rely on looking at a chart every day to figure out what I am supposed to be doing that day.  So if I were you I would use the 10-11-12, 12-13-14, 14-15-16 plan.  With one mile increases you will always know what is next.  They are also easy to measure. I raced for many many years with out a GPS.  One city that I was in had mile markers on my running trail so I could easily get my splits and know how far I had run.  Half miles made it difficult to know distance and splits.  A GPS running watch has been a fun toy for me, but whole numbers are still easier to work with for me than fractional miles because my watch record all my miles splits.  

If you can reducing the stress of planning the workout you will probably find that you have a better mind set and focus during the workout resulting in a better work out.  Better workouts will make a bigger difference that +/- 1 mile here or there will do.

I am not sure what muscular endurance means, but I know that it take 2-3 weeks for for the body to fully repair itself so the last heavy weight training should be 2-3 week before a race.   I am sure others can give more specifics on weight training.  For me the "endurance cycle"  is where I am at my peak volume.  I do low miles during the week (5 miles a day running) and long miles on the weekend (18-22 miles runs) one week alternating with long miles during the week (8 miles a day) followed by short miles on the weekend (12 miles).  The last long run (22 miles) is three weeks prior to the race to allow time for the body to rebuild itself before race day.  

Sometimes a day or two off can go a long way. If you are really honest with yourself, you will know what to do.  Maybe cut back on the intensity or time and keep the workouts short - just to establish routine,etc.  

I have had those workouts where I was just struggling and my heart rate was high, etc.  and I go back the next day to slog it out, only to end up sick...and look back and say "ah, yes...I was getting sick".    But then sometimes I have just felt a bit run down and some extra rest helps.  

So anyway, my advice is clear as mud I am just trying to avoid work.  

Welcome Amanda!

Unless me wearing a wetsuit disqualifies me from AG placing (due to water temp rules) I ALWAYS wear a wetsuit.  Unless you are a former competitive swimmer there is no reason not to wear a wetsuit.  It is simply faster. 

I don't know of any good FREE videos.  I would check out a trainerroad.com membership.