JCJSC00's Group - FULL (Page 2)

I am a firm believer in combining HR and RPE.  (I kind of need to be, I have some things where I can go all day, but I just can't "push" the pace any harder or I blow up - just have to listen to the body and find what that line is that day).

Where I would probably target is low zone 2 for the first 5k then build to upper zone 2 and hold it there.  Then as you said, with 5k to go, read what you have left and push it.

 Do you have a race target?

 I don't know how hard you were working on your long runs, but if they were zone 1/2 I would think 8:15-8:45 pace would be very realistic and "comfortable" (maybe even a little quicker)

Don't know if these ramblings help, but could provide some food for thought.

Sorry, I missed your pacing goals in my earlier post.   My guess is that your base is still good from 2006, you have the speed, you are not starting with a swim and a bike.  You should have the endurance to go.  I would think, start comfortable and then go for 9:05's and adjust as necessary. 

You know your body and the work you have put in.  You just ran 7:07's for 2 miles.  I believe you can hold 9:00's and be within yourself.   

Check out this site, maybe it can give you some ideas

http://www.runbayou.com/jackd.htm 

Cool Pam, I have never heard it described like that before.  If I grasp the purpose of what she is saying, it is to help you feel - as Terry McLaughlin in "TI" puts it - "The long clean body lines".  I see where that can be a great way to get a feel of "support and balance" in the water.

As for ocean swimming, I am like Pam, I have only ever played in the water.  November will be a new experience for me unless I can get to the ocean or gulf before then.  From what I understand, a lot of the principles are the same plus you get the added benefit of the salt water bouyancy.  The biggest difference comes from getting to 'time' the crests of the waves coming into shore.   

Those are some of the names of the Drills in "Total Immersion".  (It is broken down into 4 lessons with 3 or 4 drills in each lesson)  It is a progression to "building" a balance swim stroke - What Pam is doing/demonstrating in her post.   

I believe you have all the tools and the training to go sub 50 in a stand alone.  Our trainnig times and paces seemed somewhat similar over 2006 (I may have put in a little more mileage but I don't think significantly moreso).

Speedwork may not be necessary but maybe one solid tempo run a week.  I was generally running 3-4 days a week, with one day being "long easy", one day being "a quick 5k" and the other two were between 5k and 4.5 miles with pace and distance depending on how I felt, time work allowed etc. 

I firmly believe I would play that 3rd run by feel.  You are right, even if it is easy, it will build your base endurance.  This time of year, I am working to keep everything in Zone 2 - unless I am picking a day to just "Play". 

One thing that helps me duing the "regular" season is I run with a couple of people at work.  One guy just wants to push it everyday, I am the one holding him back by trying to stick to the plan.  Once in a while I "let" him push the pace when I am supposed to be easy. Other times, he pushes the first half of the run, then I try to ensure we keep that pace to the finish.  I guess what I am saying is, it helps to have folks to run with willing to do and capable of doing some various training paces and just have fun. 

Between the posts here and people's logs, It reminds me that what you tell youself can be as important as putting in the miles/yds etc.  I love the bike, have potential and ancient history on the run, but I need to keep reminding myself of where I am going in the water.  Attitude can make a huge difference.  When I think about how much room I have for improvement in the water and how far I have come, it is much better than focusing on where I am right now and how I compare to those "kids" I see at swim practice or those 75% of the people who get out of the water ahead of me. 

 I can swim, I am improving and I am going to reach my goals.