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swbkrun with us!!! - Closed (Page 19)
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 2010-12-29 8:00 AM in reply to: #3264635 |
Expert  1797     CHARLOTTESVILLE, Virginia |  Subject: RE: swbkrun with us!!! - Closedmike6232 - 2010-12-28 1:07 PM Wow I did not know that there was so much to think about when you train and when you race. This spring will be my first attempt at a triathlon race. So far I have just run 2 5K runs. I was thinking that I would just make my first attempt at a sprint tri around March or April and then just go from there and see how I felt. I know all of you are doing longer races and timing may not matter as much with a sprint. Should I have some type of plan on sprint races (when and how far apart) or does it not matter as much whith the short races? You can learn from all distances. If it is your first race, focus on having fun and getting from the swim to the bike to the run and finish. Then after you come off the high of finishing your first tri, you can sit down and figure out what your strengths and weaknesses are. My only 2 pieces of advice for a first timer is: #1 if the swim is in OW try to practice beforehand. It can be very intimidating to see the course set up on race morning. 750m continously looks a LONG way. But don't worry you will make it. #2 practice several bike/run bricks to get used to the jelly feeling in your legs off the bike. |
| 2010-12-29 8:06 AM in reply to: #3265539 |
Champion 6973 marietta | Subject: RE: swbkrun with us!!! - Closed Techdiver - 2010-12-29 12:36 AM SSMinnow - 2010-12-28 11:05 AM Hi Peeps......Question Ahead: Think hard, what's the one concern you have going into the '11 season???? Maybe the brainiacs of the group can help (and yes, Fatty that also includes you!) Great Question. Wow miss a few days and 15 pages show up..lol I think I would like to improve on my times from the two little races I did. But that will be hard to tell because I plan on doing two sprints this year. I had issues on both Try a Tri's with my Runs. I could run the distance on each event but I blew up on both of them. My first one was a 2.5km run and I walked about 1km of it. I had just started my journey and could only run 3km total on my own at the time. My second was 2.5km again and I walked 3 times for about 30 seconds each time. I dropped my Garmin off my bike and left it and ran without it. I went out too hard into my run. I also went from top 10 over all down to 38th or something on the run. I was like 50th on the run alone. So I am really aware of where I LOST my race. I don't care where I place over all, because it is me against me, but it showed where everyone caught me (where I need to improve) the run. I rely on my Garmin for pacing REALLY BADLY. without it I push too hard too fast and I always Blow up, gas out whatever you want to call it. I really want to improve on my self awareness/pacing. Along with improve my distance and running speed. I can run 10km although I have only done it a few times. I back my pace off and I can do it. But I have yet to really improve on my 5km time. I was running 8 min/km I am now in the 6:30-6:40 min/km range and that is pushing and I can't seem to get faster then this. For 7-10km runs I run at 7 min/km pace. So I would like to find a way to improve on this. And I would like to build up to a half marathon distance for the spring. from reading your race report, maybe what happened before the run had a lot to do with what happened during the run leading up to you max hr at 218!!! holy cow man, i'd be dead!!! i can't imagine where my hr would be swimming in 93 degree water. then, this on the bike "First lap had a hard time catching my breath." and all this all with a heat index of 101. we've all been there and will be there again, ha! its the nature of this. you'll be rocking the run this year. but as basic as this sounds you've got to remember that its three sports and a whole lot of thinking that go into this. setting yourself up for the run is huge. |
| 2010-12-29 8:12 AM in reply to: #3265627 |
Expert 1797 CHARLOTTESVILLE, Virginia | Subject: RE: swbkrun with us!!! - Closed SSMinnow - 2010-12-29 6:31 AM WOO-HOO, it's WEDNESDAY!!!! Check your calendars and let us know if you're racing this weekend! Details people.... For those of us not toeing the line, what's the one goal you are absolutely going to work your tail off to nail in ' 11? what're you going to do to get there? No racing yet but ask me next week. ;-) '11 goal - 3:45 marathon at Shamrock in March. Maybe if I keep telling myself I can do enough times it will happen. Anyway, I'm a little behind in my training. I was hoping to go to Disney with more miles but I still have 10 weeks after Disney to get there. Feb. 6 will be a big day. My coach has a 26k race pace run that he likes to do 6 weeks out for a good gauge on what a runner can do come race day. So I think the plan is to build up to that practice race then recover a week and build again for a few weeks before tapering. I want to reproduce my race day as much as I can to both get an accurate time and practice the prep, nutrition and mental toughness. I want to make myself hurt so I know I can do it come race day. After Disney I want to talk to my coach about more longer tempo runs instead of pounding out easy long runs. I can run the faster track intervals and I can run all day long in low Z2. I really need practice at medium distance Z3 runs. Any thoughts out there from our esteemed Boston qualifiers? There seem to be so many approaches to training for that run effort. After several years of endurance training and learning what makes me tick, I think I would benefit more from Hanson brother's approach to marathon training. |
| 2010-12-29 8:12 AM in reply to: #3265756 |
Champion 6973 marietta | Subject: RE: swbkrun with us!!! - Closed sdalessio - 2010-12-29 9:00 AM mike6232 - 2010-12-28 1:07 PM Wow I did not know that there was so much to think about when you train and when you race. This spring will be my first attempt at a triathlon race. So far I have just run 2 5K runs. I was thinking that I would just make my first attempt at a sprint tri around March or April and then just go from there and see how I felt. I know all of you are doing longer races and timing may not matter as much with a sprint. Should I have some type of plan on sprint races (when and how far apart) or does it not matter as much whith the short races? You can learn from all distances. If it is your first race, focus on having fun and getting from the swim to the bike to the run and finish. Then after you come off the high of finishing your first tri, you can sit down and figure out what your strengths and weaknesses are. My only 2 pieces of advice for a first timer is: #1 if the swim is in OW try to practice beforehand. It can be very intimidating to see the course set up on race morning. 750m continously looks a LONG way. But don't worry you will make it. #2 practice several bike/run bricks to get used to the jelly feeling in your legs off the bike. were you guys in line with us at lone star during packet pick up? remember you could see the swim course and that that chick racing her first half freaking out about the swim course. then someone pointed out that that was just the oly course. ha! |
| 2010-12-29 8:22 AM in reply to: #3265780 |
Expert 1797 CHARLOTTESVILLE, Virginia | Subject: RE: swbkrun with us!!! - Closed fattyfatfat - 2010-12-29 8:12 AM sdalessio - 2010-12-29 9:00 AM mike6232 - 2010-12-28 1:07 PM Wow I did not know that there was so much to think about when you train and when you race. This spring will be my first attempt at a triathlon race. So far I have just run 2 5K runs. I was thinking that I would just make my first attempt at a sprint tri around March or April and then just go from there and see how I felt. I know all of you are doing longer races and timing may not matter as much with a sprint. Should I have some type of plan on sprint races (when and how far apart) or does it not matter as much whith the short races? You can learn from all distances. If it is your first race, focus on having fun and getting from the swim to the bike to the run and finish. Then after you come off the high of finishing your first tri, you can sit down and figure out what your strengths and weaknesses are. My only 2 pieces of advice for a first timer is: #1 if the swim is in OW try to practice beforehand. It can be very intimidating to see the course set up on race morning. 750m continously looks a LONG way. But don't worry you will make it. #2 practice several bike/run bricks to get used to the jelly feeling in your legs off the bike. were you guys in line with us at lone star during packet pick up? remember you could see the swim course and that that chick racing her first half freaking out about the swim course. then someone pointed out that that was just the oly course. ha! I only remember those waves! I still freak out when I look at the swim course. It always looks so far. |
| 2010-12-29 8:22 AM in reply to: #3256813 |
| 2010-12-29 8:25 AM in reply to: #3265799 |
Champion 9060 Charlottesville, Virginia | Subject: RE: swbkrun with us!!! - Closed Above is a table for linking to everyone's training logs. Let me know if I forgot anyone, if so it wasn't on purpose I just tried to pull everyone out of the threads. Oh and I left motivational messages for all the new folks ; ) You might be able to just copy and paste into your blog, if that doesn't work you can view HTML source and copy everything from <table> to </table> right under the font size and between the ? and calendar looking icons is the HTML button, it will let you view the source code of the message so you can grab the table. Oh and the table won't work until you copy it to your logs... Edited by dalessit 2010-12-29 8:31 AM |
| 2010-12-29 8:30 AM in reply to: #3265778 |
Elite 3072 san francisco | Subject: RE: swbkrun with us!!! - Closed sdalessio - 2010-12-29 6:12 AM SSMinnow - 2010-12-29 6:31 AM WOO-HOO, it's WEDNESDAY!!!! Check your calendars and let us know if you're racing this weekend! Details people.... For those of us not toeing the line, what's the one goal you are absolutely going to work your tail off to nail in ' 11? what're you going to do to get there? No racing yet but ask me next week. ;-) '11 goal - 3:45 marathon at Shamrock in March. Maybe if I keep telling myself I can do enough times it will happen. Anyway, I'm a little behind in my training. I was hoping to go to Disney with more miles but I still have 10 weeks after Disney to get there. Feb. 6 will be a big day. My coach has a 26k race pace run that he likes to do 6 weeks out for a good gauge on what a runner can do come race day. So I think the plan is to build up to that practice race then recover a week and build again for a few weeks before tapering. I want to reproduce my race day as much as I can to both get an accurate time and practice the prep, nutrition and mental toughness. I want to make myself hurt so I know I can do it come race day. After Disney I want to talk to my coach about more longer tempo runs instead of pounding out easy long runs. I can run the faster track intervals and I can run all day long in low Z2. I really need practice at medium distance Z3 runs. Any thoughts out there from our esteemed Boston qualifiers? There seem to be so many approaches to training for that run effort. After several years of endurance training and learning what makes me tick, I think I would benefit more from Hanson brother's approach to marathon training. Since you have a coach, it is a tricky thing to suggest something...however, if you want to take a look at my logs, check out my long run from last Sunday. It only has 3 ten minute zone 3 efforts sandwiched between Z1 and Z2 efforts and it is something that our coach does all of the time. I don't think I ever do any longer tempo runs at all. Lately it is just easy runs of 45 minutes one day, mile repeats one day, these crescendo runs another day and then the long run with varying efforts. I think the tempo or 10k efforts 90 minutes into a long run help train the body to be able to run faster after putting in the miles without beating up my body. I absolutely feel more fatigued by the last 10' effort, but I always tell myself, I can do anything for 10 minutes. Granted, this is all part of a big training plan, so definitely ask your coach if this is something that can work for you or if they even think it would be effective. I also think that he gives it to me this way because I am a mental case when it comes to running by pace....and when I filled out our 10 page questionaire, my least favorite workout was a long tempo run! Good luck with your Disney! I'm so excited for you. Kathy is a huge Disney fan and she wants me to get the Goofy medal for HER collection. Hmmm. We'll see, it could be fun one of these years. |
| 2010-12-29 8:31 AM in reply to: #3265402 |
Extreme Veteran 368 Lamar | Subject: RE: swbkrun with us!!! - Closed dalessit - 2010-12-28 8:01 PM badgerintx - 2010-12-28 8:30 PM SSMinnow - 2010-12-28 11:05 AM Hi Peeps......Question Ahead: Think hard, what's the one concern you have going into the '11 season???? Maybe the brainiacs of the group can help (and yes, Fatty that also includes you!) This will be my 1st HIM my only 2 concerns are OW swim (I am leaving for Fla about 5 days earlier so I can get some open water swim so that might help)and keeping my nerves some what calm so I don't go bust'n out of the blocks and waste more energy then I have to to complete the rest of the disciplines. |
| 2010-12-29 8:37 AM in reply to: #3256813 |
Elite 3072 san francisco | Subject: RE: swbkrun with us!!! - Closed thanks for doing the spreadsheet, Tony! I somehow copied it into my training log twice and cannot erase one of them. arggh. |
| 2010-12-29 8:41 AM in reply to: #3265824 |
Champion 9060 Charlottesville, Virginia | Subject: RE: swbkrun with us!!! - Closed fowlmood - 2010-12-29 9:31 AM dalessit - 2010-12-28 8:01 PM badgerintx - 2010-12-28 8:30 PM SSMinnow - 2010-12-28 11:05 AM Hi Peeps......Question Ahead: Think hard, what's the one concern you have going into the '11 season???? Maybe the brainiacs of the group can help (and yes, Fatty that also includes you!) This will be my 1st HIM my only 2 concerns are OW swim (I am leaving for Fla about 5 days earlier so I can get some open water swim so that might help)and keeping my nerves some what calm so I don't go bust'n out of the blocks and waste more energy then I have to to complete the rest of the disciplines. I think this has been repeated a few times already but worth saying again. Try and get in as much OW practice as possible. For me it was so much different than swimming in a pool. The one thing you can't practice really is contact. And in some races, (other than getting hit before you get to the water) this is actually pretty accurate. http://www.youtube.com/watch?v=U_6tOzt-nfM I got at least 2 black eyes last year, had my timing chip ripped off 3 times in one race... good times. Not saying this to scare anyone but for me anyways it helps to know that it's coming so I'm not surprised when it does happen. At first the thought of the contact freaked me out, but once you get swam over, kicked, etc, you realize it doesn't phase you as much when the adreneline is going and you are in the midst of a race. One thing when you are first starting out that can help is to position yourself either to the outside and or back of the wave. Once you get used to OW swimming I think it gets so much easier. It took some time but for me I now prefer swimming in a lake/river/etc to pool. Edited by dalessit 2010-12-29 8:42 AM |
| 2010-12-29 8:52 AM in reply to: #3256813 |
Champion 9060 Charlottesville, Virginia | Subject: RE: swbkrun with us!!! - Closed Oh and a couple choice pictures from Lonestar if you were curious what some of us look like. Here are trevor and I taking a nap while waiting for john to finish... http://www.flickr.com/photos/jd_and_the_dogs/4559265005/in/set-72157623825140981/ Also Trevor and I checking our watches to see if we should go back and take a nap while waiting... http://www.flickr.com/photos/jd_and_the_dogs/4559260387/in/set-72157623825140981/ Anyone have the group picture from dinner? I can't seem to find it. Edited by dalessit 2010-12-29 9:00 AM |
| 2010-12-29 8:59 AM in reply to: #3256813 |
Champion 9060 Charlottesville, Virginia | Subject: RE: swbkrun with us!!! - Closed LOL, 3 in a row. Got a couple questions from people on inspires. If you get an inspire from someone, hit the reply button to respond in the other persons log. If you just put something in the open space under the insipre it is only in your log, not the other persons. It's kind of a quirky system to figure out at first. |
| 2010-12-29 9:17 AM in reply to: #3265880 |
Champion 6973 marietta | Subject: RE: swbkrun with us!!! - Closed dalessit - 2010-12-29 9:52 AM Oh and a couple choice pictures from Lonestar if you were curious what some of us look like. Here are trevor and I taking a nap while waiting for john to finish... http://www.flickr.com/photos/jd_and_the_dogs/4559265005/in/set-72157623825140981/ Also Trevor and I checking our watches to see if we should go back and take a nap while waiting... http://www.flickr.com/photos/jd_and_the_dogs/4559260387/in/set-72157623825140981/ Anyone have the group picture from dinner? I can't seem to find it.  |
| 2010-12-29 9:30 AM in reply to: #3256813 |
Champion 6973 marietta | Subject: RE: swbkrun with us!!! - Closed one with the better halves, iow...an opportunity to get a pic of my canadian love up on the boards  Edited by fattyfatfat 2010-12-29 9:31 AM |
| 2010-12-29 9:34 AM in reply to: #3256813 |
Champion 6973 marietta | Subject: RE: swbkrun with us!!! - Closed |
| 2010-12-29 9:35 AM in reply to: #3265980 |
Champion 9060 Charlottesville, Virginia | Subject: RE: swbkrun with us!!! - Closed |
| 2010-12-29 9:35 AM in reply to: #3265778 |
Champion 7163 Verona WI--Ironman Bike Country! | Subject: RE: swbkrun with us!!! - Closed sdalessio - 2010-12-29 8:12 AM SSMinnow - 2010-12-29 6:31 AM WOO-HOO, it's WEDNESDAY!!!! Check your calendars and let us know if you're racing this weekend! Details people.... For those of us not toeing the line, what's the one goal you are absolutely going to work your tail off to nail in ' 11? what're you going to do to get there? No racing yet but ask me next week. ;-) '11 goal - 3:45 marathon at Shamrock in March. Maybe if I keep telling myself I can do enough times it will happen. Anyway, I'm a little behind in my training. I was hoping to go to Disney with more miles but I still have 10 weeks after Disney to get there. Feb. 6 will be a big day. My coach has a 26k race pace run that he likes to do 6 weeks out for a good gauge on what a runner can do come race day. So I think the plan is to build up to that practice race then recover a week and build again for a few weeks before tapering. I want to reproduce my race day as much as I can to both get an accurate time and practice the prep, nutrition and mental toughness. I want to make myself hurt so I know I can do it come race day. After Disney I want to talk to my coach about more longer tempo runs instead of pounding out easy long runs. I can run the faster track intervals and I can run all day long in low Z2. I really need practice at medium distance Z3 runs. Any thoughts out there from our esteemed Boston qualifiers? There seem to be so many approaches to training for that run effort. After several years of endurance training and learning what makes me tick, I think I would benefit more from Hanson brother's approach to marathon training. While my running has sort of gone to he$$ in a hand basket, I used to do weekly long tempo runs with Lowell. As Tony probably knows, Lowell was a Vdot guy so we did it by pace. I knew what my HR was, but it wasn't the guide. I think those long tempo runs were the key to my BQing. I also did progression long runs and at least 8 runs over 20m during the build up and most were not slow slogs, they had pace built into them. My current coach (and Kim's coach) has a very different approach. I haven't marathon trained with Steve and I'm not sure how it would work for me. I loved TEMPO runs and had a lot of success with them. Edited by SSMinnow 2010-12-29 9:36 AM |
| 2010-12-29 9:36 AM in reply to: #3256813 |
Champion 6973 marietta | Subject: RE: swbkrun with us!!! - Closed |
| 2010-12-29 9:40 AM in reply to: #3256813 |
Champion 6973 marietta | Subject: RE: swbkrun with us!!! - Closed |
| 2010-12-29 9:52 AM in reply to: #3265807 |
Extreme Veteran 362 | Subject: RE: swbkrun with us!!! - Closed dalessit - 2010-12-29 8:25 AM Above is a table for linking to everyone's training logs. Let me know if I forgot anyone, if so it wasn't on purpose I just tried to pull everyone out of the threads. Oh and I left motivational messages for all the new folks ; ) You might be able to just copy and paste into your blog, if that doesn't work you can view HTML source and copy everything from right under the font size and between the ? and calendar looking icons is the HTML button, it will let you view the source code of the message so you can grab the table. Oh and the table won't work until you copy it to your logs... Thanks Tony! FYI. The cut/paste into the blog did not work correctly in Chrome, but did work ok in Firefox. Did not try it in IE. |
| 2010-12-29 9:58 AM in reply to: #3265627 |
Extreme Veteran 362 | Subject: RE: swbkrun with us!!! - Closed SSMinnow - 2010-12-29 6:31 AM WOO-HOO, it's WEDNESDAY!!!! Check your calendars and let us know if you're racing this weekend! Details people.... For those of us not toeing the line, what's the one goal you are absolutely going to work your tail off to nail in ' 11? what're you going to do to get there? No racing but I do have my long run (10 miles) which will be my last long run before my next half marathon. As I've stated, I want to improve my PR's for repeat events in 2011. I plan to add focus on training content (speed, intervals, etc.) vs. just volume, especially on the bike. I am reading/reviewing different plan options and will use this MG's expertise along the way to adjust as needed. |
| 2010-12-29 10:14 AM in reply to: #3265980 |
Champion 7163 Verona WI--Ironman Bike Country! | Subject: RE: swbkrun with us!!! - Closed fattyfatfat - 2010-12-29 9:34 AM here i am on the run.  Funny, I only remember you walking..... |
| 2010-12-29 10:38 AM in reply to: #3265778 |
Elite 4108 Calgary,AB,Canada | Subject: RE: swbkrun with us!!! - Closed sdalessio - 2010-12-29 7:12 AM SSMinnow - 2010-12-29 6:31 AM WOO-HOO, it's WEDNESDAY!!!! Check your calendars and let us know if you're racing this weekend! Details people.... For those of us not toeing the line, what's the one goal you are absolutely going to work your tail off to nail in ' 11? what're you going to do to get there? No racing yet but ask me next week. ;-) '11 goal - 3:45 marathon at Shamrock in March. Maybe if I keep telling myself I can do enough times it will happen. Anyway, I'm a little behind in my training. I was hoping to go to Disney with more miles but I still have 10 weeks after Disney to get there. Feb. 6 will be a big day. My coach has a 26k race pace run that he likes to do 6 weeks out for a good gauge on what a runner can do come race day. So I think the plan is to build up to that practice race then recover a week and build again for a few weeks before tapering. I want to reproduce my race day as much as I can to both get an accurate time and practice the prep, nutrition and mental toughness. I want to make myself hurt so I know I can do it come race day. After Disney I want to talk to my coach about more longer tempo runs instead of pounding out easy long runs. I can run the faster track intervals and I can run all day long in low Z2. I really need practice at medium distance Z3 runs. Any thoughts out there from our esteemed Boston qualifiers? There seem to be so many approaches to training for that run effort. After several years of endurance training and learning what makes me tick, I think I would benefit more from Hanson brother's approach to marathon training. Sorry Sam, which ones are you referencing?  or  |
| 2010-12-29 11:08 AM in reply to: #3265628 |
Expert 945 Auburn AL | Subject: RE: swbkrun with us!!! - Closed SSMinnow - 2010-12-29 6:32 AM Plainsman AU - 2010-12-28 11:22 PM ROLLCALL FOR THE REV 3 Ok, how many times do we have to answer this question....the list was posted last week dude. Didn't you like the list? And I guess you are going to make me LOOK for the list? Sorry I missed it. |
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