Ironman Lake Placid : Official Thread (Page 20)

I guess I should introduce myself as well...

Name: David Morris

Ironman Resume:  This will be my 5th IMLP.  I've done 2005, 2008, 2009, and 2010.

Why did you choose IMLP?:  I guess I feel like it's a home race for me because I've been going to LP every year for the past 30 years. 

What are your goals for IMLP?:  Do better than last time. 

What are you most looking forward to?:  Finish line!

Gonna read through the entire thread to meet everyone else. Probably not right now, but soon. Happy training everybody!

You are going to break a record for the number of pages posted this year - for sure....   

Happy New Year everyone - i`m a little behind the banter and posts.

Did i really see someone say 28 weeks?   That is at least 200 more pages. 

Rich, stop, you're making me blush!

How's your training going? Feelin' like you're on track for July?

I know this post is from a while ago, but it doesn't look like this thread has been referenced yet, and this was actually the thread that lead me to BT. Check out the table in the first post: http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=125326&start=1. A 1:43 half sets you up to run between 4:15 and 4:30 or so assuming that the 1:43 half was a max effort. FWIW, I didn't even get in the IM-Low to IM-High range until my third IM and then it was only just barely. I think it could be tough to go sub-4:00 unless you're in 1:35ish half marathon shape by the time IMLP rolls around. The good news is that you have plenty of time to get that fitness!

I'm going to go with that bolded part, and only with a well paced bike. But like 03djmorris says, there is time to get there between now and then if running sub 4 is important to you. It might come with sacrifices to other parts of your training though.

Oh, just wait for another month or two when we REALLY start talking about proper gearing for the the Lake Placid bike course - that will be good for at least 15 pages or so. And if you really analyze that epic IMLP 2010 thread, you will quickly realize that AT LEAST 117 pages were generated by smack talk between gopennstate and Dream Chaser alone. As soon as those two get fired up this thread will be over the moon....

The more banter the better....    Thread was great last year - read it all (All - you need to suck in as much as you can for the first IM - It one of the best experiences of you life - it was mine to date)...  There was some really helpful advice shared by all (must be said, the gearing got me a bit - my motto is just ride and train on similar to Placid type courses).

Do suggest we keep a little banter on the fine beers at the LP Brewery and great muffins from the shop mid way up Main Street!!  Got to have things (as well as the finnish line) to look forward to.

Hit the gym three times this week - 2*45min endurance rides, 1 *5mile run.  It is a start.  Got my plan drawn up (doing 2/3 of the training I did last year cause I do not want to risk buggering up my knee this year).  Only 177hours!!!!  Let the fun begin....

Ya know...this might be a goal I can actually hit. I could have 450 posts and be 30lbs heavier by the end of July

I'm looking for feedback here.  Lots of experience on the thread and I need some base training wisdom.

I'm doing the IronFit program.  More importantly, I'm having trouble getting all the workouts in each week.  (Between the dark, the cold and the carpool for the kids getting to school, I'm just not getting the morning workouts done.)  After three weeks, I'm averaging one missed run, one missed bike and one missed swim per week.

For the past 20 months I've been commuting to work on a bike.  It is a 7.6 mile ride that I usually cover in 30 minutes.  That constitutes and extra 4.5 to 5 hours of riding a week.  (Granted, it is on a hybrid.  Though, my heart rate is usually in zone one/two.)

Does anyone think I should "count" this time toward my weekly totals?  I'm inclined not to do so however, if I did, it would probably do wonders for my attitude about not getting all the requisite rides in on my tri bike/trainer.

I'm having the same problem with this plan, too many two a days during the week.  I've done pretty good so far, but I have to do some workouts back to back rather than separated to fit them in.  I would think you could at least count the commuting bike half-time, I would expect you are getting some aerobic training in.

Hi Kent.  I would count the hours on the hybrid commuting to work as you 'are on a bike', you are cycling, and as you mentioned - you're in an Aerobic HR zone.  All good stuff. 

The meat and potatoes of Ironman Training will be the 5 & 6-Hour Bike Rides followed by a Transition Run.  And the stand-alone 2 and 2.5 hour training Runs.  Riding and Running consistently during mid-week helps us develop the skills and fitness which directly contributes to succesfully completing these Long Runs and Rides.  

The purpose of the Fink program is to nail-down a consistent weekly routine, which should make two-a-days easier to get in.  Yeah, two workouts in a day can be very challenging to fit in.  Especially with a wife, kids, career and other community obligations.  In your case 4 young kiddies!!!  And we all want to keep the spouse happy.  It's tough.  I think right now is the toughest time of year to do this as well because the days are so short, and it's freezing outside.  Cut yourself some slack, and just focus on getting done what you can.  And get in as much Quality as you can. 

About Quality, for me, during this time of year sitting on the trainer for 2 to 2.5 hours at Z1 low Z2 effort is not quality.  Mid-week intervals (like Jorge's plan) are quality.  50 min trainer rides of intervals are money in the bank.  I've been doing my long rides on the mountain bike at an extremely hilly course, hammering hills non-stop for 90 mins.  That's quality.  This morning I did a 9.5 mile run.  5 miles of it were climbing hills. 

This is my philosophy, Jan-Feb (beginning of March) focus on strength, skills, and power by running and riding hills, and doing trainer intervals.  It's short, time-efficient quality training, that builds Running and Cycling-specific skills and strength.  THEN once the weather warms up in late March, the days get longer, it's easier to then add the endurance and longer workouts (as the Fink plan will do).  And now you're adding endurance to an engine that's already been built with some power.  For most, this should add quality endurance.

So that's my feedback/advice.  Keep working at trying to establish an efficient concrete S/B/R weekly schedule.  Try and get the more morning workouts in.  Focus on quality/power/strength/skills & drills for the winter.   And find as many hills to Run and Ride as you can because A.) Hills are high quality training B.) Hill-work is speed-training in disguise & C.) Lake Placid has plenty of them.      

Just popping in to say "Hi".  I love all the knowledge/advice on this board.  How is everyone's training going?

I'm following Fink's Competitive plan.  I like the training so far.  I've been having trouble with my left foot (heel bursitis/plantar fasciitis) for some time now.....so, my running is a bit minimal for now.... Hopefully, that will change soon.

Well, keep all the great advice flowing!

Happy Training

WHAT?!!  Was i registered for that race?  I can't even remember.  Oh that was the year I got horrendous poison ivy 3 weeks out and didn't race.

I need to actually start training before i can talk smack.  Looking for my goggles tonight....  and trying to remember how to put my bike on the trainer.  Running in 15 degrees today was a good start.    

27weeks!

who ran in sub zero temp yesterday?!

I ran...but it was in the low 30s and sunny.  Not bad at all here in Northern Virginia.

Same here in Atlanta. We had a 2.5 hour trail run. Brilliant sunshine, 28 degrees at the start, warmed to low 40's by the end. Perfect weather for a long run if you ask me. Please do feel free to remind me later this summer when it is 100 degrees and a billion percent humidity here.

Stacie - good luck with the foot - if you have to have a little nagging injury, now is the time. Stay on top of it. I assume cycling does not aggravate it, only running?

I was out the door running at 7:30 AM yesterday and it was 19 degrees with a stiff headwind for the first 2 miles!  Talk about miserable.  Luckily I was running with my friend Bill.  If not for running with a training partner, there is no doubt in my mind I would've turned around and went home after 5 mins. 

I ran in the sub temp - was 12oF in NYC.  Took the run nice and easy and just enjoyed being back out there again...  It was nice to wear my IM running hat although i expect people thought i had probably borrowed it for someone (when they saw the size of my gut)...

Goggles - Jen - It is January.