kenj - motivated triathletes in training - CLOSED (Page 21)

I have had 2 cortisone shots. Doc only wants to give me one more so I have been saving it.  For me they worked great for about 2-3 days and then the pain came back. May get another one today - we shall see.

I didn't realize that you had already tried that.  Good luck today, hopefully you can find a solution!

Sorry, I should have been more specific.  The first one counts.  20 mins all out...average watts minus 5% equals LT.  The second one was to discipline me and make me his slave. :D Really, the second was to make it a reasonable workout.  I was at 75% for that one and was really not pushing as hard as I could because I knew I had an hour of intense kettlebells coming.

I understand.  Endurance Nation does, or at least they did, use a 2 X 20 ' protocol for power, and a 40 minute all out for HR.  When I was using their plans/site I was training with HR.  Those tests were the longest 40 minutes I have ever spent on a bike.

Ken - I was going to add that Endurance Nation (EN) does use 2 x 20' Protocol for Power.  While that is challenging, I do think it's reasonable to see if you can "Back it up". 

40 min Time Trial is not a pretty sight... I've done 30 min TT's before on a trainer and couldn't imagine continuing for another 10 min beyond that! ~Carla

Looking back......

So I doubled my mileage in all three sports last year from the previous year. I don't know if I can double last years mileage this year but it will be fun to try. 

Short term goals:

- loose 10 pounds (actually just 9 now!)

- Be consistent w/ workouts

If I can do these 2 I'll be off to a good start in 2012.

Marathon training plan?

I’m contemplating a marathon in the spring. It would be by far my longest run so I was looking for a “beginner” plan and I found a couple that seem very doable to me. But I was curious about one issue, during the peak week the longest run is only 20 miles.

Is that typical with a run only plan? 

For the IM Moo entrants.  I went last year. Pretty good deal.

http://www.evotri.com/2011/12/team-evotri-presents-wiba-2012.html

Typically, especially plans geared towards either 1st time marathoners or time crunched athletes, the longest long run is 20 miles.  But even higher mileage programs the long run doesn't get much above 20 miles in most cases.  Some may go to 22 miles.  The return is not worth the injury risk or the cost of the recovery time.  Where you will usually see the most difference is in the length of the mid week runs and the number of runs per week. 

How many runs a week do the plans have and what is the peak mileage in the plans that you are looking at?  Have you picked out a race yet?

I always enjoyed listening to Stu's podcasts.  I got away from that last year, I need to subscribe again (assuming he is still doing them).

I am sure you are right about the validity of the 2 X 20, but that doesn't make it hurt any less!

Mikeylee - 2012-01-02 9:43 PM Went on a training ride with my wife for our Bike Ride Across Nebraska in June. The long day of the trip will be about 80 miles, so we rode 81 miles for the first time today. Due to the distance and a 10-15 mph wind from the East, it was a tough ride with head or side winds most of the way. More details are in my training log. My wife drafts off of me, so I was pulling the entire ride. We are exhausted, but I think we did good (something I rarely say about myself)! I will say, I ran out of steam at 70 miles. Fortunately, the hills were completed and it was just a flat ride home. So, today I learned I can do a long ride and when I think my tank is empty, I am wrong! I hope your workouts have been great so far this year!

Wow - great job on a long ride!

Just got back from my orthopedic appointment.  I decided to just HTFU and go the boot route. 3 weeks of my foot being immobolized,  but the doc said I could take it off for swimming, yoga and weights (and lots and lots of stretching) - yeah!

So I swam today - 1 hour, 3000 yards. Just me and 30 water aerobic ladies. 

For my first HM last year I "loosely" followed Hal Higdons Beginner plan and it seemed to make sense.  They also have one for fulls just google Hal Hidgon you'll find it.

Good plan.  Sorry for the injury but the key for me was to do what I could do, focus on that and I made huge progress in the pool.  You'll be running in no time.

Great goals everyone!

I have to admit, I haven't made any formal goals yet.  I know that I want to run more often but that is about it.  I think I am just enjoying not having a training plan to follow or having to do long training days. I have been thinking about what I want to do this season in terms of races and other events.  I know I want to race less. I tend to over book myself and I don't want to do that this year.  Maybe by February I will have some goals in place  

Got in the pool for the first time since May. Feels like I never left. I was worried that I would be like a flopping fish, but nope.  Took it slow and easy today. 

Looking forward to get my bike to kiss some asphalt this weekend. It's been too long.   I don't want to be crazy and do a 50 miler on first week back training (I learned my lesson, screwed up my back when I did that last year). 

Anyhoo - I'll bite and play Ken's Jan's goals

Triathlon Goals:

1 - Get back into Triathlon training nice and easy. Don't rush.  No need to get burned out this early in the game.  

2 - Balance schoolwork and training and housework. 

3 - Start registering for Triathlons

4 - Get "The One" saddle. (having a little bit of saddle woes...going through testing phase now, I'm really close. So far, I really like Selle Italia Diva, but the nose is a hair too wide. Seat area is perfect, but nose, not so much. Luckily, my LBS is very kind and will swap out...even though it's way past it's return date. Bike guy loves me. :-))

Other goals:

1 - take Stardust (my dog) out to Dog park at least 3 times

2 - take Stardust hiking, and plan more hiking/camping trips. 

3 - Finish the game Fallout 3. :-P

I did strength exercises on the computrainer last night.  70 mins with 3 X 15 mins at 85% @ 55 rpm to resemble long hill climbs.  There were 3 X 1 min of extremely high power at 120% during each set.  We do these for a few weeks.  They are the best strength exercise because they target the exact muscles we use for climbing. 

I also did some kettlebells, squats, stretching, yoga and foam rollers.  

Glad to be back at it with the coach. 

I run an hour tonight and more PT.   In the 30s so I'll go outside. 

The Paleo thing is going well.  Lots of energy so far.  Just fruit for breakfast, a salad with chicken for lunch and moderate amount of meat, veggies and fruit for supper.  I am down about 400 calories each day from where I was with the grains and breads.  So far nothing seems to be suffering.  Had plenty of power on the bike last night.  I know this isn't true, but I just feel less bulky already. 

Have a great day.

Way to go Robin on the swim!

3 weeks will be gone before you know it.  It is so worth the recovery time for your foot.

The Paleo thing is going well.  Lots of energy so far.  Just fruit for breakfast, a salad with chicken for lunch and moderate amount of meat, veggies and fruit for supper.  I am down about 400 calories each day from where I was with the grains and breads.  So far nothing seems to be suffering.  Had plenty of power on the bike last night.  I know this isn't true, but I just feel less bulky already. 

Have a great day.

Ice.

This is a 4X a week plan (rest on Tues-Fri-Sun)

Peak total mileage is 38 miles (for this week Mon 5 - Tues rest - Wed 8 - Thurs 5 -Fri rest - Sat 20 - Sun rest)

Race is the Long Island Marathon May 6th gives me 18 weeks - the plan is actual 16 weeks but I'm using these 2 weeks to get back into a rhythm.

Given that I'm staying focused on the run it seems like a very reasonable plan. I just want to finish the race.

It may be frustrating wearing the boot, but a swim focus for January will put you in a good spot to start the season once you can do the biking and running too!