Dangremond's April 2009 Mentor TEAM - CLOSED (WE'RE BUSY WORKIN' IT!) (Page 17)

For longer runs, you can't go wrong with a fuel belt. 

Also, while training, just start practicing using different brands/types/amounts/frequency to figure out what works best for you.

For example, go with the standard wisdom of 1 GU (100 cal) per hour while on a long bike or run, perhaps supplementing with Gatorade Endurance or some other electrolyte drink.  Then modify from there. 

For example, we were given a packet of HEED in our race goodie bag, so I gave it a try on my last bike.  Figured out that I kind of like it, but am not sure how it would affect my stomach if nerves were higher (as in a race environment).

Oh, and spend time in the Nutrition forum.  There's tons of information there.

Alright alright already . . .

Race report is available.

In short, not quite the time I was hoping for, but I survived my first OWS and finished MOP in my AG.  Better relative results than previous tri's.

And holy cow was it hot.

Thanks everyone for your inspires on my training log.  I REALLY appreciate it!

I started a new running training program today.  Not sure if anyone has heard of the F.I.R.S.T. training program.  There is a book written by its designers called "Run Less, Run Faster". 

http://www.furman.edu/first/fmtp.htm

The thesis of the program is that you have three quality runs per week - 1 consisting of track repeats of varying distances, 1 tempo type run and 1 longer run.  The paces for the various workouts are built off of your established race times (5-K, 10-K, etc.).  Along with the 3 quality runs you are at a minimum supposed to cross train 2 times per week and theoretically you can cross train much more than that.  Cycling and swimming are suggested cross training as the biking uses opposing/complementary muscles and is low impact and the swimming allows no impact and cardio improvements.  I believe the guys who came up with the program were much like us...family oriented with full time jobs looking for an efficient way to improve running times.  One was also involved in triathlons.

With my side still not healing I am taking a break from swimming and feel that this plan will allow me to continue to improve cycling while improving running.  In a couple weeks I hope to start putting back in the swim.

I am following the half marathon plan.  It is 18 weeks long but I am starting at 16 weeks as that is how long there is until the Detroit Half Marathon.  Today's workout had me running 800 meter repeats in a time of 3:28 followed by a rest interval of 90 seconds.  My run times were supposed to come in within a second of two of each other.  I didn't quite do that but my results were as follows (3:34, 3:28, 3:25, 3:36, 3:36, 3:39).  You can see that I got a bit tired at the end.

Tomorrow I am supposed to cross train and will probably do a spinning class.  Friday I will do a 6 mile run (2 miles easy, 3 miles at "short tempo" pace (7:44 per mile) and 1 mile easy.  Sunday I will have a long run of 10 miles with no prescribed pace. 

I find this approach interesting as even the long runs (when a pace is dictated) are faster than other programs would suggest that your long run should be paced at.  For example next weeks long run is 9 miles at 8:36 per mile.  The group that designed this has tested and analyzed data from runners of all abilities and has shown great results.  I'll keep you posted on how well I'm able to keep up with the workouts.

Have a fun & safe 4th of July!  Squeeze in some SBR if you can, and enjoy the weekend. 

Will do - well, 1 S tomorrow and 2 B's this weekend.  Will you get to enjoy it, or are you doing some extra holiday-weekend patrols?

Well I'm two weeks into an 8 week sprint to olympic training plan, in advance of the Tri Indy race in August. - Things are going well so far, but the volume really picks up in the next few weeks.

And I just signed up for another sprint in Nashville on the 26th, so that will take me up to at least 4 tri's this year.

(That race only cost me $30!!! - I got $20 off the entry fee by filling out a survey for my last race - WOOT!)

Had a great weekend.  Off from work on Friday, ran a 5k on saturday and was able to have my oldest daughter run the kids 1k. Then to a friends house in the afternoon for swimming, dinner and fireworks.  Sunday got a quick OWS and lots of chores done around the house.

Within reason, right?  I would suggest not racing if for some reason you're still injured.  Pretty sure that's what a doc would recommend as well . . . but . . . I like the attitude anyway.  Here's hoping you heal up quickly.