kaburns1214 Mentor Group 2011 Part 2 - CLOSED (Page 19)

My usual rule of thumb is to not go beyond the top of the next zone when climbing hills, etc. (so if its a Z1 run, I won't go beyond the top of Z2 when doing a climb). 

What about water running?  Much better specificity to actual running than the ellipitical.

I bought the Go Swim Video - Freestyle with Karlyn Pipes-Neilsen and it came in yesterday (along with some other goodies from trisports.com).

Pretty good video and some excellent tips I think. I'm going to wait until after Sunday's tri to see about using them (don't want to clutter my head and screw around the week of the event). 

One thing that is really interesting to me is her wide arm stroke. You can sort of see it on this youtube video I'm really interested in trying to incorporate that into my swimming. Listening to the explanations of everything (they give you 6 keys to focus on) in the video I got makes a lot of sense.

gym near work has no pool.  Too difficult to try and get water running in given life.  Agreed it is better,

Beach runs are tough.  My only advice is to look for hard pack sand or to run right on the water line.  Soft sand is a killer.

Deep breath -- its only one race.  Work your way back into consistent training and it'll all come together.  Plus its bound to warm up sometime.

Thank you as well for the donation!

Picked up my race packet yesterday . .  BIG holey slice of cheese on the shirt!!!

Lets hope for better weather than is currently projected.  What do you guys do in these long races if it rains?  Anything different?  I am just worried about my feet and getting blisters with any wetness.

I had a very interesting run after work today.  I set the zones in my Garmin and also created a custom workout to notify me if I was out of zone.  The darn thing was beeping at me constantly!  Too high, too low, in zone, oops, too high.  This is going to take some getting used to, but I think it will be good once I figure out how to stay in the right zone.

My neighborhood is very hilly, and I expected for my HR to go up on the uphills, so I just slowed my pace and it would enter into Z3 but then go back to Z2 as I hit the top and started downhill.  But on the downhills I must take it way too easy because it kept dropping into Z1 so I had to speed up.

I uploaded the data and I must say this is the first time I've seen such a huge chunk of time spent in Z2, so that's good.  In the past I was much more likely to be in Z1 or Z3.  I think this will be good for me.

Your run yesterday looked really good. It takes a while to get used to using HR, but its worth it.  I'm at the point where I almost don't need an HRM because I know what my zones "feel" like. 

That's what I am hoping, that eventually I will just "know".  Funny thing is, my pace is about the same as before (I'm slow, I know!) but rather than running in Z3, and backing off to Z1 when I got too tired, yesterdays effort felt much easier and I didn't finish exhausted.  I'm going to like this.

Have a good day everyone!

Good morning, everyone!

How long does it take to recover from a half marathon (this is my first time racing this distance)?  Not long; right?  My oly training plan calls for a run focused week following the half marathon, but I'm going to switch it with the week following - a bike focused week.  Will I be good to increase mileage again 1 week post-half marathon? 

I'm really having some anxiety about swimming in open water.  I've never done it before in a race scenario.  I'm sure the learning curve is huge here.  It's way too cold to practice right now.  I guess I'm hoping that by June 1 the water will warm up a bit, so I can get a couple swims in before my June 12 race. 

Also, does anyone here use a tempo trainer in the pool?  I pulled mine out of the dust bin and used it again last night, and it really helped me to focus on form v. speed only.  How do you use your tempo trainer in your training (if you use one)? 

Sorry...full of questions today

Has our first summer training crit last night, small field as the weather was sucky, 20 laps 8/10th's mile per lap, first 10 were kinda soft, i was actually pulling and having a conversation at 22mph with the guy next to me, The race featured a snowball sprint, which is basically a sprint for points every lap for 8 laps straight, talk about lung burning leg searing pain. did alot of work, more than a normal race, took a 2nd 3rd a couple 4ths and 4th in the final.  Great time, great interval workout session!! we averaged 23.8 for the race 16.4 miles.

gonna run with my daughter and the jogging stroller tonight as my wife is away for work

Looks like everyone is getting some decent work in this week.

I've got a dryer being delivered and my window is 12:30-2:30 Hoping they show right at 12:30 so I can get a good ride in this afternoon. Probably last ride before Sunday's race.

Zone 2 is conversational run pace.  It is where you run for basebuilding.  I talk to myself out loud a lot so its easy for me to stay there.

Here is a link to higdon's post marathon recovery plan http://www.halhigdon.com/postmarathon/zeroweek0.html. 

A HM is a much differnet race.  No reason you cant go right back to training if you feel up to it, i would take the next day off compeltely or maybe a very easy swim or bike 15-20 mins to get the blood moving, next day totally off, then swim easy on day 3, bike easy day 4, by day five you should be fine.

Reverse indoor tri for me this morning.  INtervals on the dreadmill, easy spin class, intervals in the pool.  Foot is still sore, which is annoying but I will live.

Good work everyone!