PLMsbr (JD) Group - FULL (Page 20)

mtnbkr - 2009-04-22 11:31 PM JD...well, I'm feeling pretty good about my running...feeling stronger and getting a bit faster...tweaked my knee doing sprints this morning...felt fine swimming...will have to take it easy for a few days...I feel like I'm getting stronger in the pool too...I'm not gaining any speed but my 1mi and 1.2mi times are satisfactory...been getting some good bike rides in lately...our weather has been summer like but goes back to wintery tomorrow!
Thanks for asking...Tom

trinity - 2009-04-23 9:44 AM I seem to be progressing slowly but surely.  After my humbling cycling experience in the last race I am EXTREMELY motivated to improve my pace.  So, I am looking to at least double my volume on the bike (it was way too low to begin with).  I have already ridden  3 times this week and hope to get in 2 more.  I also had my longest ride to date on Sunday, 35 miles.  Legs and body seem to be handling the increase well but 2 a days make me ready for bed at 8 pm.

I would love to find a 5k to run in the next week or 2 just to see where I'm at.  The track workouts have me feeling faster and I'd like to see if it translates to racing.  If I can't find a race I may do my own TT.

I'm ok with my swimming for the time being as I focus on biking and running.  I can swim a 500 in about 8:50 and although I'd like to get faster the swim is the shortest part of the race and I need to give the majority of my attention to the longest part, biking.

PLMsbr - 2009-04-25 5:51 PM
I think you'll find all that extra bike riding will pay off, just don't go too crazy... the improvements will come over time. Looks like you had a good 5K TT.

500 in 8:50 is a nice time on the swim! I think you're doing the right thing to focus some attention on the bike.

PLMsbr - 2009-05-01 3:12 PM Hey folks, just had to share the good news... got my USAT Level 1 Coach Certification today!  

Hope everyone is ready to have a great weekend with lots of training!

mtnbkr - 2009-05-03 1:46 PM Will...I've been on sections of Kokopelli...Slick Rock is always the first ride of the trip as we get into town late in the afternoon...Amasa is a must just for "the challenge"--both the up and the down!!
Glad to hear nothing got broke............Tom

mtnbkr - 2009-05-05 8:31 PM JD...It might be a mistake but I am doing my own thing as far as a training plan. If you have time would you take a look at my logs and suggest how I might taper a bit for the HM on Sat the 16th. As I mentioned earlier, I will be swimming the morning of the 15th and riding the Boise 70.3 route that afternoon. Then the HM is 8am the next morning. I plan on finishing this week with a swim (2500yds)/run (6mi) Wed, ride HIM route Thur, swim 2500yds Fri, and possibly my first OWS Sat. Thanks...................Tom

PLMsbr - 2009-05-07 10:12 AM

Doing your own training plan is fine, in my opinion (having done it myself); although in retrospect I would have done like you are doing now and sought out advice from people more experienced. I did read a lot from books, triathlon sites, opinions of other triathletes, etc. It's hard to sort it all out, though, because there are so very many differing opinions. And just because someone has had success does not mean they have the *best* way.

That's going to be a tough weekend! Will give you a great idea of where you're at leading up to Boise, though. I looked through your training logs, and here's some guidelines for what I'd suggest in terms of taper. My taper philosophy is that in the last week to 10 days, you are not going to change your overall endurance or speed very much; so you want to allow your body sufficient rest and recovery by reducing volume and frequency; while maintaining your fitness level with some short periods of intensity.

Sat: Run 6 miles. Nice even pace (your normal long distance pace).
Sun: Rest
Mon: Swim; Run 4 miles (distance pace with a few 2-4 minute intervals of higher intensity)
Tue: Bike 20-25 miles
Wed: Swim (a little shorter, maybe 1500 yds); Run 3 miles (intervals as with Monday)
Thu: Rest
Fri: Your planned swim and bike
Sat: Half Marathon

I don't know the elevation changes for your half, but make sure you take those into account in your pacing. My recommendation is to run the first 4 miles conservative, pick it up a little for the next 4, and then see what you have left for the last 5.

And make sure and report back on how it all goes... Good luck!

Edited to add that you might want to throw in another bike ride on Sat or Sunday, as I look at this again.

mtnbkr - 2009-05-07 6:41 PM

Rode most of the Boise70.3 bike route today...25-30mph winds...what a bummer...didn't set any world speed records...there are a few pretty good climbs esp. the one up to the Birds of Prey HQ. Elevation gain is about 1600ft total. If you've never ridden here you will find out why this valley is called a High Altitude Desert...it's beautiful but it's way out in the open...very little wind break on this route. There are 2 cattle guards...I assume they will be covered. I can tell ya...the thought of running 13 miles after a ride like that kind of scares me!!!!!!!