BamaDC's Mentor Group v3.0 - CLOSED (Page 20)

titeloops - 2011-02-12 5:10 PM
Looking for a few other race reports from the rest of the Bama crew. How did it go folks?

Sledge - 2011-02-13 11:26 AM

Funny you should say "You must have been hammering" -- Hammer is my last name, for real!

sand101 - 2011-02-13 4:19 PM

Please tell me your real first name is Sledge.  That would be so awesome.

LostSheep - 2011-02-14 9:20 AM

A few questions and thoughts...

I raced the Mercedes Half on Sun - 2:06:20. It's a PR by 4min 20sec. That's great. I'm happy I got a PR, great.

However, my race performance was SUB PAR compared to my training and what I THOUGHT I could do. Maybe it was inflated goals, or just a poor performance, but I'd like some thoughts...

I was doing speed work 1x per week - 400s, 800s, 1mi, & 2mi intervals. Totaling 3-4mi of hard speed work, 6-7mi total per run.

I was doing tempo runs of 6-7mi.

I was doing long runs up to 14mi.

I PRd two races on my way to this one (10k & 10mi) and felt good on those. I PRd it, but didn't feel good about it.

Lastly, I guess I felt like I wasn't racing it. I felt more like I was running it, but just didn't have my racing gears for this one....

Several of my long training runs were in the 9:22-9:30 range and on this run I was thinking a 9:30 would be a good min pace and if the cards were right, a final 2:00 time would be nice. I was doing it on most cases.

This run though, the 9:30 was all I could hold before the HR spiked and I'd start coughing, having to slow to breath (remnants of the flu?) And come 1.5mi to go, it turned to a cough, cough, run sorta thing. I started fading and dying coming in.

I felt very sluggish.

So, basically, I'm excited I PRd. That's great. But I'm really disappointed in my performance. Should I cough (no pun intended) it up to just still not feeling well or being undertrained?

I was toying with the idea of running a full marathon in Oct (30th) for the Marine Corp Marathon, but it was all I could do for this one. Is the full a pipe dream? Need I run more?

More speed work? More mileage? Faster harder speed work? What would be some thoughts?

titeloops - 2011-02-14 11:40 AM



See the bolded section above!!

sand101 - 2011-02-13 4:18 PM

It was this morning.  I was sick yesterday and am sick now, but for some reason felt pretty good this morning.  One way to know you had a good race is to set 3 PRs in the same race.  I set a 10k PR (45:15), 10mile PR (1:13:29) and a HM PR (1:35:56) this morning.  7:18/mile on average and I posted a very slight positive split, so pretty well paced.

Good day all around.  When the rankings and official times and such get posted I will post a race report.

BamaDC - 2011-02-14 2:52 PM
3 PRs in one race is awesome.

BamaDC - 2011-02-14 2:51 PM

Ding Ding!  You've also got a touch of bronchitis to go along with your flu.  I have 2-3 episodes a year.  Symptoms are similar. Its okay with slower paces but as the tempo increases so does the coughing.  Son't even mention the coughing when you stop.

sand101 - 2011-02-14 8:31 PM

^^^^  This.

I thought you did pretty darn well considering.  You did pretty much everything you could to get ready and you gave it a great effort. 

BamaDC - 2011-02-15 11:04 AM BAMF alert!


7:38 pace for 100 miles! At Rocky Raccoon.  Huntsville, TX

100mi
1	12:44:33*	Ian Sharman		30	CA

Sledge - 2011-02-12 3:55 PM

My Garmin said 4.99 miles at the end -- I guess I didn't run enough tangents!  But I may have banished a few racing demons today, thank goodness.  I finished first in my age group and only 30 seconds behind the Grand Master winner.  It was just a local race, but there was a decent turnout.  Maybe this will give me the kick-start needed to get back into racing again!!???

sand101 - 2011-02-13 5:18 PM

It was this morning.  I was sick yesterday and am sick now, but for some reason felt pretty good this morning.  One way to know you had a good race is to set 3 PRs in the same race.  I set a 10k PR (45:15), 10mile PR (1:13:29) and a HM PR (1:35:56) this morning.  7:18/mile on average and I posted a very slight positive split, so pretty well paced.

Good day all around.  When the rankings and official times and such get posted I will post a race report.

LostSheep - 2011-02-14 10:20 AM

A few questions and thoughts...

I raced the Mercedes Half on Sun - 2:06:20. It's a PR by 4min 20sec. That's great. I'm happy I got a PR, great.

However, my race performance was SUB PAR compared to my training and what I THOUGHT I could do. Maybe it was inflated goals, or just a poor performance, but I'd like some thoughts...

I was doing speed work 1x per week - 400s, 800s, 1mi, & 2mi intervals. Totaling 3-4mi of hard speed work, 6-7mi total per run.

I was doing tempo runs of 6-7mi.

I was doing long runs up to 14mi.

I PRd two races on my way to this one (10k & 10mi) and felt good on those. I PRd it, but didn't feel good about it.

Lastly, I guess I felt like I wasn't racing it. I felt more like I was running it, but just didn't have my racing gears for this one....

Several of my long training runs were in the 9:22-9:30 range and on this run I was thinking a 9:30 would be a good min pace and if the cards were right, a final 2:00 time would be nice. I was doing it on most cases.

This run though, the 9:30 was all I could hold before the HR spiked and I'd start coughing, having to slow to breath (remnants of the flu?) And come 1.5mi to go, it turned to a cough, cough, run sorta thing. I started fading and dying coming in.

I felt very sluggish.

So, basically, I'm excited I PRd. That's great. But I'm really disappointed in my performance. Should I cough (no pun intended) it up to just still not feeling well or being undertrained?

I was toying with the idea of running a full marathon in Oct (30th) for the Marine Corp Marathon, but it was all I could do for this one. Is the full a pipe dream? Need I run more?

More speed work? More mileage? Faster harder speed work? What would be some thoughts?

cornfed - 2011-02-15 6:37 PM Congrats on the new PR!

Don't be too hard on yourself.  And that's coming from a guy that normally is.  You got sick and missed some training.  Not much you can do about it on race day.  But that doesn't mean you can't learn anything from it.

LostSheep - 2011-02-16 2:40 PM Title: me too! This will be the first weekend that I'm getting out on the bike, so I'm looking forward to it. I think we'll be right around 55* for the start. Now I just need to find my arm warmers.

Coldish riding is new to me, so this will basically be a dress rehearsal in clothes. I'll probably wear my shorts (the only tights are running tights), 2 socks (no shoe covers), & a typical jersey with arm warmers. I'm hoping that'll work. I may throw on a light weight compression top under it all just for one more layer to keep from absolutely freezing. I do have gloves though.

Ok, on to tooting my horn! Went to swim at lunch and felt pretty darn good with my workout I used and the times from it. (Sands, you're not allowed to play)

WU - 200
3x300 race pace w/ 30"RI (4:27, 4:24, 4:27)
100 pull
3x200 race pace w/ 30"RI (2:55, 2:58, 2:54)
100 pull
CD - 100

I needed to add in 3x100 race pace w/ 30"RI but I ran out of time. I'll keep this workout in the books. It's good!

One more note, I noticed the 100 of the 300s and 200s was 1:27 +/- 2sec with a 5 breath stroke count.

cornfed - 2011-02-16 4:35 PM
...Ok, on to tooting my horn! Went to swim at lunch and felt pretty darn good with my workout I used and the times from it. (Sands, you're not allowed to play)

WU - 200
3x300 race pace w/ 30"RI (4:27, 4:24, 4:27)
100 pull
3x200 race pace w/ 30"RI (2:55, 2:58, 2:54)
100 pull
CD - 100

Seems like you and Sand always mix in some pull bouy work in between sets.  Is there a reason for that?  Is it recovery?  My arms are always tired after doing pull bouy work.

LostSheep - 2011-02-16 1:40 PM

Ok, on to tooting my horn! Went to swim at lunch and felt pretty darn good with my workout I used and the times from it. (Sands, you're not allowed to play)

cornfed - 2011-02-16 4:35 PM

Seems like you and Sand always mix in some pull bouy work in between sets.  Is there a reason for that?  Is it recovery?  My arms are always tired after doing pull bouy work.

pilotzs - 2011-02-17 8:11 AM Took a swim clinic last night.  

I think it will end up helping my swimming.  Although it wasn't earth shattering, it did point out some things I believe I can do differently or have been possibly doing incorrectly.   I may follow this up with some lessons.

It basically stressed the following:

relaxed swimming (don't tense up, which can affect your stroke).
relaxed breathing (don't hold your breath, always allow for breathing)
Keep a wide arm position, which sets you up for a proper/powerful pull
Don't over-rotate which causes loss of momentum and wasted energy (possibly big for me, as I think I way overrotate based on my reading of total immersion).
Focus on a good high elbow catch, which will set up a powerful pull
Pull with a powerful wrist (use your wrist as the power, not hand/fingers)
The powerful pull (umph) should come at the begging of the pull, not through finishing your stroke.  Allow for a natural finish, not overexaderated finish (where you can loose momentum and can be counterproductive).
Swim with a strong core.

All interesting points, which I believe are good take aways.

sand101 - 2011-02-17 8:53 AM

I thought about doing that clinic, but couldn't figure out what type of folks they were aiming that at (nor how much personalized instruction there would be.).

You riding with us Saturday?  I forwarded you the email.