KVesey's Group - WORKING HARD (Page 2)

Hi, Angela.

We're going to be a big group, but I think it will work out fine.

Sounds like you have a lot of plans coming up. I think triathlon will actually help keep you organized and sane. Let me know how getting on the bike goes for you since it's been a while.

In the next day or so, I'll peek at your logs and offer some suggestions to help you reach your goals.

Welcome, Christine.

Age is not a problem. I think it's fun to have people of all different ages and backgrounds in a group. We can learn a lot from each other.

I'll take a look at your logs in the next day or so and offer some suggestions and ideas for your training.

This is going to be fun.

Well, group, we are full!

It's a big group, but I think it will be fine.

So, let's get talking.

First, I apologize for all the posts in a row, but I wanted to welcome everyone individually in the forum (and I'll poke in and say hi on your logs, too).

How's everyone's weekend going? Any big training plans or races?

I ran a 5k this morning. My first standalone 5k in over a year. I had forgotten how much fun they can be. Just all out effort for 30 minutes. I felt like I was going to puke on one of the hills...and I loved it!

Yep. I'm a little odd.

Hope everyone is having a good weekend.

Marsha,

That looks like a great schedule. I like having about one race a month, too.

Which race is your A race? That is, which one do you want to do the best at? It's a good idea to prioritize your races so you know how to focus your training so that you "peak" for the right one (you can't peak for all of them).

For example, my A race this year will be the Augusta 70.3 in September. I'll do several other races, but the half ironman is the one that I want to excel at, so my training will be geared around that distance and timing.

Oh, my real name is Shirley.  I forgot to put that in! 

Glad to hear that someone else isn't an expert at fixing flats!  But I think I'll get together with my husband, and we'll practice.  Yesterday, we did chain cleaning and lubricating after watching that very helpful video here on BT.  Maybe there's a video about flat repair somewhere, too!

Did you pass?

It kind of depends...which one is the most important to you? As I think you realize, you won't be able to train for both as priority races at the same time. If it were me, and I was most interested in PRing at the half marathon, I would have a run-focused schedule and probably cut back on biking and swimming to the bare minimum to get me through an HIM. Once the half marathon was over, I would then roll right into HIM training, but probably with a lighter running schedule for the first couple of weeks to allow recovery from the half marathon.

If the HIM is the most important, then, yes, focus training on the HIM. Depending on your schedule, you may want to consider switching either a swim or a bike for a fast-paced tempo run or speed workout geared toward your half marathon goal.

Marsha,

That looks like a great schedule. I like having about one race a month, too.

Which race is your A race? That is, which one do you want to do the best at? It's a good idea to prioritize your races so you know how to focus your training so that you "peak" for the right one (you can't peak for all of them).

For example, my A race this year will be the Augusta 70.3 in September. I'll do several other races, but the half ironman is the one that I want to excel at, so my training will be geared around that distance and timing.

Hey, Todd.

Sorry it's taken a bit to get back to you. I seem to have developed bronchitis and spent yesterday and most of today feeling sorry for myself. No training for me for the next several days.

Anyway, I did look at you logs, and it looks like you have a nice balance of training. One thing that's helpful when you record your training (for you as much as for anyone else offering suggestions) to also regularly record what the objective of the training was (speed, endurance, etc.) and how it went (how did you feel, was it a good day or a bad day, do you feel like you're making progress?). 

Question: Are you doing speedwork in all three sports, such as intervals, tempo, steady state, etc.?

For running, I also recommend doing hill repeats and stuff like running drills or plyometrics once a week or alternating weeks. These help build strength and balance.

Along with that, you may want to incorporate some basic core/strength training, if you aren't already. Trust me when I say it's critical to making a long, tough day easier.

I've run the Cellular South Half Marathon (early December, I believe). Mississippi Track Club always puts on a good race. It's kind of a boring course, though...just out and back on Highland Colony Parkway.  There's also Mississippi Blues in January, and if you are willing to travel, St. Jude in Memphis in December. I hope to do one of those full marathons. Maybe we can do some long runs together.

Final thoughts: I would suggest throwing in the occasional brick workout. You don't need to replicate actual triathlon distances, but a 15-20 minute transition run off the bike once a week is great for getting you used to the feeling of running on bike legs.

Marsha,

Weight training is an excellent supplement to triathlon training. I am more of the mind that you want to do lighter weights with more reps, rather than heavy weights, low reps. Also, I would not do it more than twice a week during the season. Off season is a good time to focus on strength, but during the season, you want your focus to be more race specific. That's my philosophy, anyway. I work all muscle groups. I might skip leg work if I have a heavy bike/run week.

Lately, I haven't had time to add an extra trip to the gym for weight training; however, I do core work two or three times a week, even if it's only 10 minutes of pushups, crunches, planks, etc. Having a strong core is vital to not only being able to compete well, but also staying healthy and uninjured.

Good job with that brick (and of course it counts)! 

Karen

My thoughts exactly.

I mix up my swim workouts, too. I'll do sprints (50s, 100s) and then another day some steady state, 3/4 speed longer swims (300-500), and then the occasional straight-through timed mile or something. I also do other strokes (25 free + 25 alternate stroke) and will throw in some IMs.

I have a similar approach to speedwork for running. For example, one week, I did 4x400 with 400 recovery and the 4x800 with 400 recovery. The next week, I did a timed mile, and the 8x400 at a pace faster than the timed mile with a 2-minute recovery. I like to do tempo runs, too. These are usually my medium long or long runs, and the tempo portion may be 10 - 30 minutes. Pace for the shorter tempos is usually my 5k pace and the longer tempos, my 10k or half marathon pace. I also run hill repeats. (BTW, I haven't done any of this on a track. I just find a flat stretch of road.) 

And of course, you can do the same on the bike. One of my favorite killer workouts is 6x6 minutes at threshold pace with 2-minute recovery. 

The key is you want to do most of these workouts below a full-out, 100% speed. There is the occasion (usually for testing purposes) that you want to go all out.

You're right, Marsha. This is something you will need to play around with to see what works best for you. I would, however, avoid too much protein before. For example, I will do fine if I have a lowfat yogurt as part of my before meal, but I wouldn't have a turkey sandwich. For after, because I am not usually interested in real food, I will have an Endurox (and usually only after longer or harder efforts...I don't worry much about it for shorter, easy workouts). That's only because I like Endurox. I even use it as an in-ride drink for long rides. Some people swear by chocoloate milk, and some people can actually eat something real and wholesome (like a turkey sandwich).

Karen

So, as I was sitting here sniffling and feeling sorry for myself because I can't work out this weekend, I thought it might be a good topic to make a quick post about...Dealing with Being Sick.

A week ago, I woke up with a scratchy throat, but otherwise, felt fine. Ran a race in the morning and felt great. The next day, the scratchy throat was no worse, but I felt kind of headachy and fatigued. Took a nap. Didn't work out. By Monday, I was feeling pretty whooped, and the scratchy throat was starting to develop into a cough, but I went for a run after work, and that seemed to be the tipping point. Since then, I've been pretty sick with bronchitis or the flu or something that is just kicking my a$$. I have not put on my running shoes or sat on the bike or jumped in the pool since Monday. And it's so hard.

So, what are the rules of thumb for when you're sick? When do you train? When do you not train? I have found that if I only have a head cold and no fever that I can work out just fine (I'm usually just snotty). I will ease up on intensity and distance. I don't want to push my system over the edge, but I have found that a quick run will often help me feel better for a little while. Did you know that exercise is a natural antihistamine?

On the other hand, if I've got chest congestion or a cough or a fever, I will usually not work out. I probably should not have run on Monday. My experience has been that it almost always makes me feel worse.

The reason I think I may have had the flu (I rarely go to the doctor...I have to be really sick or injured) is it's taking an awful long time for the general feeling of malaise to leave my body. As long as I don't move, I actually feel okay. Once I move around, I start feeling pretty rotten again. As much as I would like to try a run or swim or ride, I know that, one, I won't be able to get through it, and, two, it just may make me worse.

I think as athletes, managing and recovering from illness or injury is often harder than the actual training we do. I don't know about you, but I get so worried about lost fitness.

What do you guys do to cope with illness or injury that won't let you train?