Evondo's Group - CLOSED! (Page 18)

Two very good points. You should try to execute negative splits every single workout you do. Not only will you be able to go longer and faster but you'll get a huge mental edge in racing when everyone around you is hurting and you're ready to drop the hammer. Don't become obsessed with data while running/biking, look at it after the interval or once and a while during a long run. Listen to your body, it knows how it's feeling much better than your HR monitor does

Just curious, how did you determine that 135-140bpm is what you should be holding for the run?

Ugh, I hate this time of year.  No, not Christmas.  This is when the Portland Marathon training emails start to come out.  And then my head plays little head games with me.  I started training last year but with all the biking I was doing it was like, hey, except for the swim I'm practically training for an Ironman here and it became to much so I stopped (since I couldn't swim long enough to actually do an Ironman).

Given that I have two HIM's scheduled this year, one at the end of June and the other Sept 25th, does doing a marathon the first weekend of Oct sound a bit crazy to you all as it does to me?  I have a few centuries to ride in the summer as well, one being a double century but that one is in July.

It is probably important to note that I am not doing any of these events to place per say, I am a MOP type athlete.  I just go to enjoy the race and compete against myself.  I want to do well but well for what my body is capable of doing.

Put up with me?

Dude, dont even lie, I make life worth living. 

I know it's not 'the' day anymore but I have been crazy busy!

My favorite is the swim because it is the only time I am not in pain.

My humble oponion, you won't have enough recovery time between the HIM and the marathon and could risk injury. 

We'll let you slide

Now if you're always in pain while running/biking you are probably going too hard, slow it down and enjoy the base training!

X2

As Nicole said, your chance of injury would be high due to short recovery. Mentally I thing it would be very hard to get up for two races like that. For me personally, a HIM is very mentally draining as well as physically and I didn't do anything for at least a week after my last one, didn't touch my bike for nearly 6 weeks afterward either

Eric, can you expand on this? I'm trying to build a base and have just been running to get my cardio back after injury. I'm trying to run 4-5 days per week with a longer run on Sat or Sun. Should I work towards negative splits on all runs or 1-2 shorter runs until I have an established base, whatever that is. FWIW, I did negative splits on the treadmill yesterday and the last mile was great.

I just created my new weekly workout schedule (in my TL) to accommodate my off season goals and work schedule. Does everyone have a schedule made up for post holiday training? Any questions on how to make a schedule? If you've already got a schedule made up post it in the thread and if you put it in your TL it'll let others know when to bug you for missing a workout

All runs should be negative split. That doesn't mean that the last mile or two is hard but hardER than the start of the run. This may require you to start off the run slower than you're used to but learning to pace this way will help a lot. The time difference between the first half and second half should optimally be very small but the big difference is in effort level between the 1st and 2nd half.

Negative split articles for some more reading...
http://www.trainingbible.com/joesblog/2008/05/more-on-negative-splits.html
http://www.trainingbible.com/joesblog/2008/05/negative-splits-finally.html

I took some EvD advice and took it slow for about 4 months and it really helped with my calf issues I had for the previous 6.

We got @ 11 inches of snow here.  It made for a slightly slick, but nice run in the Park last night.  The thing about snow in the city, it's really pretty at first but by the next day when things start getting plowed and snow starts melting it gets slushy, dirty & nasty, which lasts for quite a while. 

I have finally found the road they named after me. Smooth and easy...

I know a few have asked in the past about swim lessions and I will say that has been the best money I have spent on tri stuff so far. I started swimming in April where I was dead after the warm ups. It was a struggle for me to go more than 200 straight. It has also helped I swim in a group but the first set of lessons really got me going in the right direction. Being able to swim faster while using less energy to do so was a huge help. I had a mentality shift on how I thought you should swim vs what is the right way. My wife got me a second set of lessions for my birthday and I had one this morning so thats what got me thinking about it.

x2!!!!  I'm sure I mentioned before, I got lessons last winter and it was 110% worth every penny!!  One of the best, if not the best, tri investment I've made!  If you're thinking about it and can spare the extra cash, DO IT!

Thanks to FattyFatFat, here's the Kona re-broadcasting schedule...

http://ironman.com/mediacenter/this-years-show-airs-on-december-13-from-230-4-pm-est/2009-nbc-coverage-re-airs-on-christmas-day-new-years-day-ironman-marathon

From the Mark Allen article I mentioned. He suggested 180 - age as a limit. Do you think that's too high? Too low? Too silly?

I bet money that Eric tells you to go out and do a LTHR test... 

Or to go by RPE...

either/or



Edited by bzgl40 2009-12-22 11:00 AM

In re: to which discipline I like best- I like all three. Each one is unique in its own training. My heart is with swimming since I took it at an early age and competed extensively before age 14. 
The only running I did competitively was back in H.S for cross country. I actually signed up for it because I wanted to be ready physically for soccer season. Biking is a lot of fun but painful in a new physical way. 

I signed up with the local bike club at the end of September and joined their group rides all to get use to the biking and to help me improve and perform at a better level. In my first group ride I went out and joined the A group. That was a mistake! yes, I've been dropped several times- since then, I've been able to keep up and I am still learning about "their" competitive attitude and how they go about in their training. I met a good group of guys who do compete year round and have been lucky enough to go out in rides. 
Some of these guys are "serious" riders that can crank above 26 mph and are able to maintain for a long time.  These rides are full of sprint climbs (koa's) and a few sprints in the flats- mainly is all about drafting and been able to sit on someone's wheel and pedal as group, and of course, doing your fare share of pulling. 

Running by far I feel is my weakest event and one I hope I can get comfortable with and be able to improve before Louisville. I will be definitely be incorporating more and more of negative spits.
 
Well, I better go before the days passes and I make another excuse not to workout. I am heading to the gym for a long swim and hopefully I will be able to make a run afterwards.

The hard part is getting started, the easy part is actually doing it.

Maximum Heart rate - http://www.brianmac.co.uk/maxhr.htmheartrate training zones-http://www.brianmac.co.uk/articles/scni5a9.htminteresting- Performace evaluators-http://www.brianmac.co.uk/eval.htm

>>>>>>>>>>>>>>>>>>>Maximum Heart rate - http://www.brianmac.co.uk/maxhr.htm>>>>>>>>>>>>>heartratetraining zones-http://www.brianmac.co.uk/articles/scni5a9.htm>>>>>>>>>>interesting- Performace evaluators-http://www.brianmac.co.uk/eval.htm

x2 - it's pretty easy to do.  Just warm up sufficiently, then run as hard as you can for 20 minutes (don't start too hard), record your HR for 20 minutes and then plug the average number into the LT parameter in the HR zone section of your personal settings.  Voila - you have your zones.