Fred D Mentor Group Part III (Page 18)

James, agree w/ running more.  Last fall I found out the more I ran the better I felt and it was a pretty simple formula.  I loosely did the Pftizinger approach after reading his book and Jack Daniels book.  I never got down to race weight but I still ran a 3:21 in my first real attempt at a marathon even though I was 180lbs.  

Nearly all people I know that run marathons well tell me the same thing...if you want to run well, run a lot of miles and run everyday if you can...so that's what I did.  Some easy, some tempo, big on the medium long runs which you have in your weekly schedule.  That's where your fitness will come in.  A lot of people run short all week and then 1 long run and that isn't good for a marathon IMO.  Pfitz calls them the medium/long in his book.  I think they are key.  I personally feel like 50mpw is about the minimum I'd feel comfortable with.  Once I got there for a few weeks the endurance really started to kick in.  I hit a couple of higher weeks as well, but 45-50 really seemed to be when I noticed bigger changes.

Anyway, rambling...but I like what you've outlined.  I'd just add to do some faster finishes in those runs and also some strides a couple times a week like 6x100 or so.  

I wouldn't be able to do this - you might, but I couldn't.  I've found that I  tend to take about 2 weeks to fully recover from a HIM, so if you spread 2 out between 4 weeks, then I think you can perform, but you wouldn't be doing the typical taper in the final week.

Again, I'm a bit of a wimp when it comes to recovery and seem to take longer than most.  If I had to race two in close proximity then 6 weeks is the closest *I* would allow myself.  I think 3 in 6 weeks is going to really push your body and you might be suffering in that last one, at which point you may be asking "why am I doing this?"  Just my thoughts.

Well said Fred!

Welcome to the group Rene!

Yanti, I hope you feel better soon.  Any chance you can live and train in a bubble for the next 9 weeks?  

Ouch!  Hope you feel better soon!

x2, running more

James, just saw your results for 2012, great job!

My current plan for running faster is to run more miles also.   While I still have some PF I am limiting my mileage to 40 miles a week.  I am hoping to hold that for a while then when the training plan kicks in see if I can up the mileage to 50-70.  Not sure if my body will be able to handle it but if all goes well that is the goal.  I will add some speed work, but it will be limited til I am 100%.   Good luck!

Thanks, Rene! It's great to have you. And yes ... red 'n' black ARE faster.

Oh my goodness, girl! Thinking about you and wishing you well! I swear it is your awesome attitude that allows you to get over all these mishaps and ailments! Hugs!

Welcome to the group Rene

Glad to hear it's not something more serious Yanti!

Heal up and FULLY recover Yanti!  Good vibes being sent your way.

Did an awesome night run last night, just under 8 miles.  Fun to run with a headlamp.

Masters this morning was a good one.

(2,800 LCM)
WU 300
Set 1
4x (100 choice, 50 progressive build)
MS
3x100 on T -5" (1:35)
100 hard
3x100 on T -5"
200 hard
3x100 on T -5"
100 EZ
Challenge Set
2x (4x50 on 45", 100 EZ)

Oh, gross. You poor thing. Raced like that, too! Hope you heal well and quickly also.

Hey Rene! Glad you are here! I'll be in Boston for the marathon with the kids to help cheer you on! Race report link here: http://wwww.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=460192

Man - you all move fast! I was out of town for five days and you all jumped 15 pages! I just barely caught up. It was very helpful to see the video swim and subsequent evaluation of the stroke/recommedations for drills. More of that please! (Now - if I could talk the local YMCA into allowing cameras on deck, I'd try to get a video of me).

For bike clothing in the cold - it's all about the layers for me. Duct tape on shoe vents, beanie under helment, windproof jacket over at least two if not three layers, wool socks and balaclava/neck warmer. That or down to the basement in t-shirt and shorts. I'll ride outside when I can - but have put the limit of if there is snow/ice on the road - I won't do it...not because I'm not careful - but because I don't trust the other drivers at all.

Yanti - so sorry! Take it easy and heal up.

Absolutely no working out while on vacation for a variety of reasons...but starting tomorrow I'm back at it...the leaves are at peak right now here - so I can't wait to get out for a nice run. My favorite time of year for running.

Coming back around to the swim questions/answers.  Someone had mentioned you should be working on specific drills to address specific issues that you want to correct.

Perhaps a silly question, but how do you really know which issues and hence which drills you should be doing?  I know some of mine, but I'm sure there are others that I'm simply not aware of.

Thanks Jenn!

I commented on your RR.  My wife trained 8-10 months for her first HIM this year and she had many obstacles/health issues.  You did well and you beat her time.  Perspective.

Decided to take yesterday completely off.  Rare for me, but it was a pleasant and I got lots of sleep.

Trade winds still haven't come back yet, and the vog (volcanic fog) is pretty bad today. 

you planning on going to check out the race?

That is correct.  You need someone to look at your stroke/kick or if you just know what issues you need to work.  Sometimes you can just do the drill to see if your stroke will improve but make sure your doing the drill correctly.  Youtube to get an idea then have a swim buddy/coach check the drill. 

Unfortunately no.  Still something I haven't gotten a chance to do yet.