Tri Mark's Madness Group-Closed (Page 17)
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New user ![]() ![]() ![]() ![]() ![]() ![]() | ![]() mark, how did ur run today go? i went back to my home in the hills trail running where i knocked out a slow 10k. felt pretty good. Stomach is a bit upset right now. headed to the gym for more stretch and strength if my tummy cooperates! happy easter/sunday to you all tomorrow back at it on monday! |
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Veteran![]() ![]() ![]() ![]() | ![]() Great run at the beach today. 3 miles slow and easy. Beautiful day! I have been reading the Racing weight quick start guide and he has recommendations for training workouts. Is it better to follow his triathlon training guide in addition to his food guide or stick with my original plan to do the 12 week triathlon plan by Joe Friel? Or does it really matter which plan as long as I follow something? I think I am just confusing myself with too much information. I have 13 weeks until my sprint tri. Any advice would be appreciated.
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Member ![]() ![]() ![]() | ![]() The run went pretty well today. I call it a "truth run". The wind was about 30mph and gusting to well over 40, so it made it interesting to say the least. The last three miles I had to hold a 7:50 pace into that wind. I could not muster that. I was feeling very mentally defeated, but soldiered on. After I got out of the wind and was at like 11 miles, I was able to easily get down to 7:20 pace and just cruise. I realized that the wind was just not going to let me hit that pace on that stretch, I still had a ton left in the tank. I got to 12.25 in 1:45:00. That bodes pretty well for me next week. The route today had 1700 feet of elevation changes. It nets to near zero, but it is very rolling. The race is flat as can be and shielded in the trees. I expect on tapered legs and decent conditions that I will be able to surprise myself quite well next week. I know I can beat my target, the question is by how much? |
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Member ![]() ![]() ![]() | ![]() I would use the Friel plan and the Fitzgerald diet. The reason is, Fitzgerald cautions you against going too long in your workouts with his quick start. I was doing quick start and banging out 13 hours a week. I definitely noticed some drag, but could tolerate that in base season. I would not do it now as my 13 hours has lot of intensity in build phase. If you're focused on sprint distance, you should not see any negative effects of the Fitzgerald diet on your training. |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() DO NOT eat bean soup the night before a long run. |
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Veteran ![]() ![]() ![]() ![]() ![]() | ![]() Hey mark, just got home from my run! The recovery time was definitely needed as I found I had to walk about 1/2 a lap (6 laps is a mile on this track) before I could jog again each time. The final recovery I had snot pouring down my face & *had* to stop & grab kleenex, so I ran longer on that one. The cool thing is, my splits were way better than I expected! Yes, I was pushing myself and got close to that wanting-to-puke feeling, but I wasn't sprinting. I could have pushed it a bit more. Here are my times for 6x805meters w/ "2:00" recovery: #1: 4:43 (2:00 recovery) I came out of the gate too fast and couldn't keep up that pace, although I did do negative splits within each of those 1/2 miles. In each set of 3 laps I went faster on the 2nd lap & a half every time. It was hard, but felt amazing too! I've never done a workout like this before and it was definitely worth it. Manually took my HR after that 6th split though and it was at 166. Is that ok for short bursts of high intensity like this? What's your overall opinion? mwp1054 - 2011-04-23 1:31 PM 2 Minutes is a lot of rest, so I'd say that pace is probably selling yourself short. Make sure that you warm up well first too. Do a nice slow jog for at least 10:00 to get loose. I would shoot for 5-5:15 for your 800m intervals. You can do this. Remember, you're not going a whole mile at a time so you don't need to meter as much. Treat each 800 like a mini race and negative split them. Go 5-10 seconds faster on the second 400 than the first. Shoot for the BEST YOU CAN DO, and each one should make your chest pound. Don't quit, don't slow down. The gains are made when you push through mentally and physically. I tell myself each time it gets hard, "you can make it stop any time you want, you'll just know you sold yourself short today." I literally repeat that over and over. Let me know how you do. |
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Member ![]() ![]() ![]() | ![]() Awesome job. I would say that your HR, for not having ever really done that before, is fine. It's a type of work your body is not used to. It will come down as you get better, so you go faster to keep it up. You will see amazing changes to your average mile pace if you keep this up and work hard. You can get to 10 minute miles or better in 4-6 weeks. I wouldn't worry about the HR too much, you're within range of expectations. |
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Veteran ![]() ![]() ![]() ![]() ![]() | ![]() Cool, thanks! So how often should I be doing a workout like that? My race is only 2 weeks out right now, so that was my peak run workout, but after the race I want to continue improving, and I have a couple other running races this summer. Last year I was trying to do hills once a week in addition to my other runs but I haven't picked those back up again yet. mwp1054 - 2011-04-24 6:38 AM Awesome job. I would say that your HR, for not having ever really done that before, is fine. It's a type of work your body is not used to. It will come down as you get better, so you go faster to keep it up. You will see amazing changes to your average mile pace if you keep this up and work hard. You can get to 10 minute miles or better in 4-6 weeks. I wouldn't worry about the HR too much, you're within range of expectations. |
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Member ![]() ![]() ![]() | ![]() You should do track at least one time per week. Hills make your legs stronger, but they won't make you faster. The only way to get fast is to run fast. You have to do it in moderation and really work hard. If you want your time to come down, run track. Same thing on the bike. One ride per week needs hard intervals. You go with longer intervals on the bike and if you don't have power, you work your hr zones. You need to really invest in working with hr and you can get 20% or more gains in very short order. |
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Regular ![]() ![]() ![]() ![]() ![]() | ![]() Since you brought up hills...do you have a good hill workout? I have a duathon in 5 weeks and within 500 yards of the run start is a really steep hill that is about 1/2 a mile long. Doing it once will be hard enough, doing it twice, particularly after a long bike, is daunting. Any ideas about how to train effectively (or strategies for approaching the hills on race day) so I don't get blown out right away? |
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New user ![]() ![]() ![]() ![]() ![]() ![]() | ![]() got to the gym yesterday after my long run. my stomach was not being happy with me but i gave it a shot n e way. after 2 sets of squats i drove home and passed out in cold sweats and an upset stomach. woke up to vomiting and fever at 4:30am. atleast i have no desire to eat all the chocolate eggs lying around the house today... |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() linfieldpt, I'm so sorry you're sick. You must have kids (germ carriers) - I never get sick now that there's no kids in the house. Denise |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Henry, Hey! Wow! Great workout. Also, I was going to mention something that maybe you already know. If you put Minnesota in the state field on your BT personal profile, then the Minnesota forum will show up on the forum page under "General Discussions". Someone just started a "Chain of Lakes" thread there. Also, there are threads organizing group rides and swims. Most of these are in the Cities, so I can't take advantage because I'm up north. Denise |
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New user ![]() ![]() ![]() ![]() ![]() ![]() | ![]() LadyNorth - 2011-04-24 2:57 PM linfieldpt, I'm so sorry you're sick. You must have kids (germ carriers) - I never get sick now that there's no kids in the house. Denise zero kids feeling much better than yesterday. Our running group is running with Jeff Galloway tomorrow so im gonna try to make it. |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Wow! Galloway! You'll have to tell us all about it. He's even older than I am - haha. I've always had mixed feelings about his run/walk method. Denise |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Mark, I see you're doing the Galena triathlon. We and a bunch of our friends are renting a house there for our annual fall weekend getaway. Whenever I go someplace new, I check to see if there's any races. I found the Galena triathlon but it was at the wrong time of year. I did see that it's been called one of the "10 best" sprints in the country. I'm envious. Denise |
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Regular ![]() ![]() ![]() ![]() ![]() | ![]() Glad you'll be well in time for running with Galloway! Have fun! |
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Member ![]() ![]() ![]() | ![]() Just under a month out from Galena. It's HARD! Epic hills, cold swim, hardest 4.3 mile run you'll ever do. |
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New user ![]() ![]() ![]() ![]() ![]() ![]() | ![]() LadyNorth - 2011-04-24 4:02 PM Wow! Galloway! You'll have to tell us all about it. He's even older than I am - haha. I've always had mixed feelings about his run/walk method. Denise i agree. I think it is great for beginning runners and first time marathoners, but as you progress i dont think it's needed. however, with triathlons 70.3 and greater, i use the walk method. I walk the aid stations and drink up or take in a gel, then get back to running. |
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Veteran ![]() ![]() ![]() ![]() ![]() | ![]() The weather broke today giving us some unexpected sun shine. I took advantage of it and went for a Long run. Today's run was one of those you would like to forget about. I know they happen but they are just not fun. I ran 11 miles and everyone hurt, my legs were very stiff from my bike training the other day. I still maintained around a 10 minute mile but it wasn't very fun. I went home after and hit the foam roller and did alot of stretching. Legs feel better, I'm doing a swim in the morning with some speed work and strength training.. |
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Veteran![]() ![]() ![]() ![]() | ![]() mwp1054 - 2011-04-23 2:00 PM I would use the Friel plan and the Fitzgerald diet. The reason is, Fitzgerald cautions you against going too long in your workouts with his quick start. I was doing quick start and banging out 13 hours a week. I definitely noticed some drag, but could tolerate that in base season. I would not do it now as my 13 hours has lot of intensity in build phase. If you're focused on sprint distance, you should not see any negative effects of the Fitzgerald diet on your training. Sounds great. Thanks! |
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Member ![]() ![]() ![]() | ![]() My next triathlon has a 4.3 mile run with hills that are in excess of 13% grade and have elevation changes of 200 ft. or more in some cases. I can't exactly simulate that here, but what I do choose to do is find the most challenging route with rolling hills throughout. When I do hill run as a specific workout, it's done with strength in mind. I have two ways I do it. Both involve a hill of about 100 ft or so of elevation change. One is a road, I run about 2 miles out to it, then run about 2-4 miles just running up and over it, both sides, over and over, then run home. The other is a big mound. I drive out to it, I spend 45 to 60 minutes basically sprinting up it, and slow jogging or walking down it. That is harder than any track workout. You MUST pay attention to form and your limitations. You have to be very careful. I tore my cartiledge pretty bad in '09 doing a hill run. It was a b*tch of a summer running with that until I had surgery. |
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Regular ![]() ![]() ![]() ![]() ![]() | ![]() Thanks for the training suggestions, Mark. Why is it that hill running has so much potential for injuries? When you say pay attention to form--what is the best form for running up a hill? down a hill? Thanks! |
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Member ![]() ![]() ![]() | ![]() I believe that any time you change your stride, you are subjecting yourself to potential for injury. When running up a hill, your cadence should pick up and your stride typically shortens. You're really loading your knees quite a bit and just working the muscles a little different than you normally would. Running is ALWAYS somthing that I focus on attention to detail. It is the highest risk and probably the highest reward of all three disciplines. That being said, once you pass a certain point in weekly mileage or even one time sessions on longer runs, the returns get incrementally smaller, and the risk gets exponentially greater. For instance, if you're doing 40 miles a week or more, depending on the individual and what other work you're doing, you really increase the risk of injury and are not going to get much more benefit by hitting 50 miles. I have an acquaintance who was told to get to 65+ by her coach. She did that for two weeks. She has not run again since. That jump cost her a stress fracture that will not heal right. It's now 4 months later. I am just always focused on safety when running. Don't let me make you paranoid. It's just a different groove when hill running, so be cognizant, on the downhill too. As for technique, I hear lots of different things on uphill and downhill. I believe you need to lean into the downhill a little bit so your body lean matches the slope. If you are too upright or back, you are trying to hold yourself back and making uneccessary strain. I don't think you let yourself go bat sh*t crazy on the downhill, you do let it go some, but stay in control. Keep your feet under you, try to keep the cadence up so you are balanced. On the uphill, I try to stay upright, pick up the cadence, and not get out of whack. You're working harder, so you just have to focus more intently. |
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Member ![]() ![]() | ![]() Well, My 15 mile endurance ride today ended up being a 10 mile sprint being chased by 2 doge for a mile, then another dog for a short distance. Seriously? What do you all do about dogs? I am off to champaign Cycle to get fitted for shoes and pedals! Taking my kids and husband with - should be fun. I ran 4 miles the other say without stopping and in less than 45 min. That is good news for me! I didn't even know I could do that. I hope you are all having good training sessions. Have a good afternoon, Kimberly
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