kaburns1214 Mentor Group 2012 - CLOSED (Page 22)

Love the intensity of this group!! it's great when you hear two separate opinions.  it's like UFC fighting with you guys.  Beat the crap out of each other with your opinions, and then hug after the fight!!  Love it!!

So after my 40 mile ride on New Years Day, although legs were a little tired, I so badly wanted to run.  My IT band actually felt great. I have not run in almost 3 weeks.  But I've been here before, whereas I though it was healed, only to have it act up again after mile 2.  I am wanting to run at the gym today after ST, but I have to somehow control that urge.  At this point, I am 10 days out from shoulder surgery.  What is running going to do for me in the next 10 days when in reality, I won't be able to run for at least a few weeks post surgery, if not longer.

Someone either tell me "Don't run you idiot" or tell me, "give it a try" 

If you want to run, go for it.  If you run and you have an IT flare up, you're going to be on forced rest anyway so it can heal.  Its not going to do anything for you fitness wise but if it makes you feel better to get outside and run, I think you should.

Scott,

Just read your latest Blog, 2011 Year in Review.  You had a great year, and put up some good numbers.  As we all know, consistency is the key.  Nice work with that.

So two things.  I see you had 61 hours of Strength training and 15 hours of Yoga.  For ST, is majority of that off season?  I know we have had this discussion in the past, about more ST in the off season, and limited in season.  I can agree with that.  Just curious how it worked for you and what you did during the season for ST. I just ordered the Spnervals Yoga for Athletes 3.0.  Should be here tomorrow and am looking forward to it.

Secondly, in a round about way, Scott sort of committed to IMTX 2013!!!!  Go for it!!!

Kelly, also a very cool blog post regarding your numbers.  Check out Kellys blog.  Sick mileage, and she relates it to how far it actually is.  Such as her bike milaege is equal to riding from Connecticut to South Africa.  Crazy!!!  Nice year Kelly.  Wishing you the best at IMTX and getting a KQ!!!!

All this bantering with Rudy got me thinking about the V Dot chart (VDOT is an adjusted V02max (which may or may not match a laboratory-generated V02max), which tells you how you might race for other distances (in the row, associated with the same VDOT).  The chart essentially shows what you HIM or IM run time should be based on your VDot number. 

You can use the open 10K or Half Marathon time on the chart or calculate your VDot based on another distance here. 

The table shows the 75-80% range for the IM Run and 90-95% range for the HIM Run using 10k and HM times from Daniels VDOT Tables:

 

A lot of that was in the time I was down with ITBS and in the off season.  I also had a period mid summer where I lifted a bit.  Basically I've found I have a set number of hours that I can workout.  I schedule out my s/b/r to get ready for races and fill in with ST.  It's funny I would get 60 hours of lifting in a little over a month in a fomer life.  In base building and the off season I'd lift heavy for low reps and when I'd lift in the build phases I'd lift more circuited.  I think it worked out fine.  I came out of the season much weaker in my upper body and as strong in my lower as I was going in.  Also felt I never over taxed my system at any point with the ST.

Oh and yeah I kinda did.  Was wondering if anyone would catch that.  You're the first to say something. 

well, i will know what my open 10k is this weekend, if i take last years numbers, i must say, that chart is pretty close to accurate for what i did in my HIM

Your 5K of 22:07 from Christopher Marten gives you a V Dot of 45 (a 1:43 - 1:48 on your HIM run).

i'll take that 1h48m right now and bank it, thanks.....  and work harder on my bike.....HAHAHAHAHA

Dude - Why are you blaming Rizer?  I stirred the pot

Not weird! I almost always travel with my Stick and that looks even more like a weapon. I got the mini one so it fits in my small roller bag.

bryancd - 2012-01-03 12:36 PM I'll settle this bike debate. Specifically as it applies to long course racing. Initially raw bike volume is key. For the first year or two of long course training, you need a lot of with some variability in intensity, but mostly aerobic in nature. When I first began training for Ironman back in 2006, I was new to cyclsing and my coach made me ride my bike so much I hated to even look at it. But he knew I needed to be able to have enough bike specific endurance to manage 112 miles and still be able to run. So I rode...a lot...a whole lot. However, once you have established a sufficient bike base, that's when you can continue to improve witrh much less volume and more intensity. That's a bit more how I train now, although my overall bike mileage is still over 6000 per year I could do more. But sometimes more is just more. And when it comes to being competitive at long course racing, the run is KEY. I would gladly give up 5 min on the bike to run 10min faser. To do that, you need to have great run firness and they only way that's going to happen is to run...a lot...a whole lot. So bike volume needs to give as you don't need it and it will have a negative impact on yur run training. trust me when I say Ironman is won, however you qualify that, on the run.

So what does that mean for me?  do I go with the Rudy/Kelly plan of about 4-5 h. biking, 3-4 hours running and 1-2 hours swimming? 

"Other" Jeff flies under the radar far too much.  It's about time he got called out for something whether he was the culprit or not.  :P

Swam today around lunch time. First swim in over a month. Felt good, although my shoulder has been REALLY bothering me. The muscle beside the shoulder blade has been a knot for about 10-14 days now.

Anyone ever go to those Massage Envy places I see around town? I've never gotten a massage, but I think I need one.

Kinda hit or miss around here.  Very much dependent on if you luck into a good masseuse or not.

bryancd - 2012-01-03 5:46 PM

jsklarz - 2012-01-03 1:43 PM So what does that mean for me?  do I go with the Rudy/Kelly plan of about 4-5 h. biking, 3-4 hours running and 1-2 hours swimming? 

Have you ever considered taking up chess? If you have an average of 10-12 hours to train that's fine. I would try and swim 2-3 per week for 45-60min. with challenging sets. Run 4 times (one short, easy run off a bike no more then 20min, one where to do a little pace/interval/tempo work and another just at a steady aerobic pace for 45min., and a long run of 8-10 miles), and bike 3 times (twice during the week where one is steady effort a below your Half IM effort and one where to do some work at Half IM and Olympic effort as intervals or tempo that are about 90min., and one long ride where you get up to 60 miles as you near the race). So that's what, about 12 hours? The key, don't dick around in the pool or on the bike. DO WORK.

That sounds like a great outline for me too Bryan! Thanks! Now can you put it into an actually weekly training plan to culminate 7/22 in an oly for me? That would be great!!LOL