SBR Endurance Group - CLOSED (Page 17)

Have a great race tomorrow.  When you are standing on the shore looking out to the water and you feel those butterflies - that may feel more like elephants - just take a deep breath and remember that it's those feelings that remind you how lucky you are to be alive trying crazy stuff like this! 

I'm gonna try actually keeping a constistant scedule for a few weeks, very run heavy, but just in # of sessions, most are short where as normally my rides/swims are 2hours~+, so it seems okay. I'm gonna get to the pool once a week mon/wed/fri depending on how my week looks, and minimum of one OWS per week, which i was doing already every week. If i get top 4 in my duathlon I can get an elite liscense, top 10 and I'll be one more top 10 from  it :D

Mon: am 5 miles easy / Pool

pm 8-10 miles easy + strides

Tue: am 5 miles easy

pm Bike / Pool

Wed: am 5 miles easy / Pool

pm 8-10 miles easy + strides

Thu: am 5 miles easy

pm Hill Work 6-10 400M hill work with 1.5Mile WU and CD

Fri: am 5 miles easy / Pool

pm 8-10 miles easy + strides

Sat: am 15-18 miles easy / Lucky’s Lake

pm 8-10 miles easy (if not in am) / Pool

Sun: am 15-18 miles easy (if not on Saturday) / 5 miles easy

Pm: Bike /  Pool (if no lucky's on sat)

Those are all runs?  If I am counting correctly that is well over 100mpw.  Looking at your logs you ran 140ish miles in january and only 34 miles so far in February.  I can only see one of two things happening from this.  Injury or burnout.  Listen to your body, follow the 10% rule. 

Not trying to tell you what to do, only you know what you are capable of.  From my experience, and I have been there before, and dealt with some bad IT band issues from overuse.  Running injuries are no fun, especially when you become sidelined and cant do anything.

Good luck to you both.  I am jealous, and ready for the season to get going over here.  Simone, just remember to smile, you are there to have fun.

100mpw?... thats not all runs did you read it, its like 70mpw max

edit: its about 64~ just counted. the 15-18 on sat and sunday are 1 or the other,

I didnt see saturday and sunday were either/or.  Make sure you heed your own advice and take it easy, going from 34 mpw to 70mpw can still be hard on the legs.  Make sure you ramp up to that amount.

yeah I am

on a seperate note my strides today went great. was able to do them at about 4:30 pace the whole time, I can't imagine someone running that speed for any kind of duration though

Wow, I am so hooked on triathlon! :D It was ten times harder than I thought it would be, but I made it all the way through and I didn't stop or drop back to a walk on the run, which was my main goal for the day (apart from competing) so I'm really pleased with that. I really thought I was going to have major anxiety issues at the start, but apart from the usual nerves I was pretty relaxed. The tri club members are just wonderful and I had so much support from them. I have joined the club and I am looking at doing some group session trainings which will be great. Anyway here is a breakdown of the race.

It was a pool swim 400m, there were six in my lane. The choppy waters didn't bother me at all, but I found the swim a much higher intensity than I'd be training, so my HR was pretty much redlined the whole way. I have no idea what time I did (until they post the splits on the website) cause in the chaos of the start I forgot to start my watch! At the end of the swim there was a 200m run to transition and my HR was right up there still. On the bike and it was a four lap course (15kms all up), with the first 700m flat and then it was a sharp turn straight onto a killer hill. By the time I got up it my legs were burning, my lungs were burning and I was gasping for air. I was really worried that I wasn't going to make another 3 laps. On the other side of that hill it flattened out slightly and I caught my breath and then there was another long not so steep climb and then downhill back around past transition for the next lap. The second climb was a little easier cause my HR had settled by that stage, the third lap I sat in the saddle further up the hills till I had to stand up and climb and the fourth lap I did the same, but was so happy I made it up there. I was last to come in off the bike and though I was tired my HR was fairly steady and I knew apart from heavy legs I should be okay on the run. The run was 4 laps around a lake (4.2km) and my first lap was woefully slow (about 12min/km pace) but by the third lap I picked up the pace and was doing about 9min/km pace. On the last lap a couple of the younger ladies who had already finished joined me for support, it was really great and lifted me, so my last lap was the quickest. I probably set the record for the slowest competitor in the history of the club, LOL, but I didn't care, I made it. I was so happy to run up the finishers chute. To think only 3 months ago I was really struggling with my illness and felt like there was no point to life and now I have finished a triathlon and cannot wait till the next one in five weeks time! I had done a few open water tris 18 years ago when I lived in South Australia, but none of them gave me the feeling of accomplishment I got today and I don't think I enjoyed them nearly as much either. I totally loved every painful minute of today and I am really proud of myself.

Again I just want to thank everyone on here who has encouraged me with inspires and helped by answering my questions etc, it really has helped amazingly. I learned a couple of valuable things today, one, I can do anything I put my mind and heart into, especially when I believe in myself and two, I need to do a lot more higher intensity training, so come race time it is not such a shock to the system. I'll definitely be training on that bike course at least once a week too, I'm going to make that hill my pet project from here on in!

Awesome!  Great job!  I'm often the last one in on the bike.  I make up a little distance on the run but not much LOL 

Glad to hear you had such a good experience and it sounds as though you really raced it and pushed yourself.

I'm supposed to get out for a run today and after a week of good weather and no snow and ice -  My luck that last night it snowed and the temperature dropped to -10.  I think I'll wait til people start shoveling!!  Fun fun!  It was heavenly sleeping in without my alarm clock set.  For the first time in a week I feel well rested and good.

Simone, congrats on the race!  I too have a hard time remember to start and stop my watch during races I get too excited!!!  Glad you are hooked, all that hard work payed off!

Stuart,  best of luck!  Go hard! Looking forward to see how it went!

And FYI I'm super jealous you both are racing....

Mark

I second jon. Make sure you are listening to your body, and don't be afraid to take some extra rest...  34mpw is pretty good, but 70 seems like quite a bit... But that's just me.  I wouldn't be able to walk if I put in that volume along with the bike and swim.

Woot,  Simone!!  What a great report, congrats!

Go get em Stuart!

Thanks everyone, I've definitely had a smile on my face since I finished!

I've been thinking about the next event which is in five weeks and really want to be better prepared now I know what to expect so I'm thinking of amping up the intensity of my training. So far I've just been concentrating on endurance and distance, but yesterday proved to me I need to do more higher intesity work so after reading The Triathlete's Training Bible and a couple of other books, this is what I am thinking. I would appreciate any suggestions or comments on what you guys think. I still want to keep things relatively simple but now that I've got my HR monitor I'll definitely be looking into using that more often.

As it is I generally try to do 3 workouts per discipline each week, but now I'm thinking of breaking them up like so and being more consistant in each workout going towards a specific purpose:

Swim

Workout 1 - Sprints (50m/100m) with 10-15 secs rest between
Workout 2 - Drills, bilateral breathing, spotting, catch ups, etc.
Workout 3 - Endurance (long swim at easy pace)

Bike

Workout 1 - Hills
Workout 2 - Intervals or Brick (on trainer)
Workout 3 - Endurance (long ride at easy pace)

Run

Workout 1 - Hills
Workout 2 - Fartlek (road) or Wind Sprints (track)
Workout 3 - Endurance (long run at easy pace)

I'm also thinking of breaking my weeks up so they are more structured, ie first week will be moderate effort, second week hard, third week hard and fourth week recovery. I also need to look at how I put the workouts together, so that I'm not going to do a long run on the day of a long ride for example.

So yeah, what do you guys think, does this sound okay, or at least am I on the right track?

Simone,

Absolutely awesome job.  Great race report, detailing the challenges and the thoughts that you had was very enlightening and demonstrated great determination and self talk.  I'm told our ability to self coach while on the course is often the determiner of how successful we'll be in the event.  Very happy for you and your success.

Great Job!!!

Regards,

john

Glad you were able to achieve your goal! Great race!

Never thought about jellyfish. My first race is in the ocean. I think I might swim over to one of the kayaks and quit if that happens to me!

Congrats!

Jan

I have a question. Now that I have my heart rate monitor, I am not sure what to do with the information I am getting. I set my personal information in it and it guess it just automatically set my training HR zones as 109-142.

I have used it once now on Sat. On the bike I had to work pretty hard to keep my heart rate in the 120's, which surprised me because I really feel like I have had a good workout and I sweat like crazy. On the cadence counts we do I am usually very high, sometimes I am higher than everyone else. We do sprints, one-legged drills, hills, and other really hard drills. I guess I just thought it would be higher than that as hard as I work.

On the run after my HR was in the 150's most of the run, so out of range. Some of this was hills but some flat too. I was not running full out just easy pace.

Does this mean I need to run slower or less hills and work out harder on the bike or does it mean I am in good shape as far as the bike but not as good with the run and I need to work harder on the run? Or none of the above?

Thanks,

Jan