KathyG's 2012 Awesome Mentor Group-Full up (Page 17)

Ok - people already think I'm crazy - I think I would get the permanent label etched on my forehead if they found out about that! (Although - it is a good idea if you're training in cold temps for a warm race).

This is actually why, as much as I would like to do IMKY, I can't. It just doesn't get hot enough here for me to be ready for the temps during the race. And, I am hugely affected by temp when running.

Gooooood Morning, Everybody!!

First and foremost, congrats on the steps forward, Kathy! Great news on the bike, car, and of course the Patriots!

I was feeling very energetic this AM and ended up doing a decent 30 minute run before my masters class today. The swim class was fantastic, and the coach has been upping the yarding every couple sessions, so now we're at 3000 per class (60 min). I had to leave early, so only did 2550 today. Best part is I can feel myself getting smoother. The reach, pull - its all feeling better and my times are coming down as well. I'm also feeling stronger physically (big time lats & shoulder build up!), and its all a good way to start Week 2....

Question for the group:

I have signed up for a HM on March 18th. I did this prior to getting injured in November, and would love to do this race as I had to bail last year due to a last minute foot issue (This bothers me greatly. I feel like I've left it 'undone').  As of now, the race is 8 weeks away, and looking at my HIM plan, my long run for that day/weekend is 1.5 hours. I estimate the race will take me 2 hours. Despite all going very very well with my knee, I'm still a wee bit gun-shy about pushing too much and reinjuring it, but I'm also thinking I'll be 10 weeks into HIM training then, so I should have a VERY concrete idea of the status of it by then.  Race goal is to finish healthy - no time goals. So, to you who know more than I:

1. Should I bother with the race?

2. If I try it, would a plan of 'run 1.5 hours (the workout), then go to a run/walk to finish" be a sensible approach?

Looking for some experienced input! Thanks!

Mike

How can anyone not love Tommy Brady?

Right now I have two space heaters and no fan in my trainer room to try to prepare for Texas.

I know that last year Cait Snow put her trainer in a sauna in preparation for the San Juan 70.3.

two questions -- (1) Which half marathon; and (2) how important is the HM?

Sounds like fun and not too much of a jump from your plan...but then again, I was injured all of last season - and I don't think that is the kind of experience you were looking for.

Well if I were in your shoes, here's what I might do...

1. Do the race, sure why not. Good training for the distance. But keep it as that, training. Maybe Z1/Z2 type run. As we all know or are about to experience it's hard to train a RACE. Races are exciting and fun. Keep it fun, not competitive. Remember you have to recover from the event, so if its a peak week in your training plan - or going into a big week you may want to reconsider, or not.

2. If you're going to run/walk at all, start it out from the beginning. "run/walk to finish" can easily turn into "walk to finish". Save your legs from the beginning and you'll be stronger throughout.

Mike, I think you should see how training progresses to decide about the HM race.  If you have any niggling injury issues skip it.

If you decide to do it, I'd suggest doing a r/w from start and plan to do the whole race with the same plan.

How many days a week are you running?  How many miles will you be running per week the month before the HM?

MikeD-great swim yardage!  So impressed with your distances. 

I had a good treadmill run this morning.  Warmed up for about a 1/4 mile then did a series of what I call ladders where I upped the speed every quarter mile then dropped down for a 1/4 and upped a bit faster than the prior ladder.  Did that for six miles.  Whew!  It was a challenge.  MIW tomorrow morning.

Good evening everyone! Hope everyone had a great weekend! Mine was very busy!! Wasnt able to get my gait analyzed but am hopeful to get it done this week sometime! I HOPE !! I have been very anxious to get it done! Will probably have to wait till next paycheck to purchase a good pair of shoes...

Went for a run/walk after work today. It was pretty nice outside so I voted to skip the gym and hit the trail over by my house along the river.

Walk 3', Run 8 mins, Walk 4 mins, Run 6 mins, Walk 4 mins, Run 4 mins ,Walk 5 mins, Run 4 mins. 

Kathy, thanks. This is very sensible, and seems like the way to go. If I had any doubts come race time, it would be a no-go, but if its feeling OK, then I'll consider it.

So why walk/run the whole race versus say, running 7 miles then doing a 10:2 run/walk or something like that? I'm curious as a couple folks have mentioned this.

Running in the plan is 4x week (1 short, 2 med, 1 long per week). distance will be  25 mpw/ by race day

Kathy, fantastic news about your recovery!  Everyone else is making me smile at the thought of you training in warm rooms with heaters and no fans.  It's over 80 in my kitchen at the moment and my bread is rising out of control.  We are in for a very hot week with temps to reach 108 tomorrow.  We've had to cancel some outdoor family holiday activities as it will just be too hot.  Training in this weather is just a case of slowing down and being sensible, listening to your body and keeping up the fluids and electrolytes.  Mine packed up this morning, woke up all headachy and vomited so spent the morning in bed.  This, for me, is a typical reaction to protracted periods of really hot weather, doesn't matter whether I'm training or not.  

Mike, I think if you plan to run/walk it's a good idea to do it from the start before you HAVE to walk.  

I'd like to talk about brick workouts.  How often?  What do you do?

right now the only thing I am interested in discussing is a cure for the common cold!
I have the works: sore throat, watery eyes, draining sinuses and a low grade fever. I would make a great character actor for a pharmaceutical commercial...

hey Tracy - I am a big fan of the brick workout, but not everyone is. I think they do work for me; I respond very well to them. This is what i did last year and it left me very well prepared for a late July IM.

It is about this time of year that I started doing a little acclimation running off the bike - nothing big, just 10~15 minutes of very easy running immediately following my longer rides. I have always called these "run-offs," but I think most folks now call them "transition runs." the true bricks probably did not start until late March/early April when I bridged from my LT build to my endurance block during the summer. I pretty much alternated weeks of a long bike with the next week being a brick and so on. The long bike would also be followed by a very easy run-off, again <15 minutes. The bricks build by adding 30 minutes to the bike every other week and 15 minutes to the run. My last brick (10 days prior to IM) was 4 hours on the bike and 1:45 on the run. All at planned race power/HR. it was on these workouts that I was really able to dial in my nutrition and get comfortable with IM pacing. Again, for some reason I recover relatively quickly from long endurance efforts and I REALLY enjoy them, so this type of training suits me well - not so for everyone.

ETA: I just saw Fred posted at the same time. He is very smart and a true fastie - just further proof that there are lots of ways to do this thing - keeping good logs and referring back to them over time is one of the best ways to figure out works for you. How easy do you recover? What do respond to? What do you enjoy?

Edited by TankBoy 2012-01-24 10:46 AM