tri808's Spring Pot Luck (CLOSED) (Page 24)

Oh, I do love love love half-marathons! They are my favourite! Do you have any targets (specific numbers) and goals (e.g. finish strong) for it? 

My dream time is 1:35 but my main goal is 1:45, I am running in the Clysdale class and the winner of the class last year was 1:38 if my memory is correct.

krystyna,
That is most definitely an insane race schedule.  I would like to have the time and money to get about half of those races in but right now the family time is more important than my racing. 

I am very big fan of the HM too.  That is an easy distance race to train for and not clog up your personal life.  I am hoping for a 1:35 this year in my next HM.  Last year I ran a 1:38 in Indianapolis and I am sure I can do better than that time this year.

As far as my race schedule for this year.  It is pretty opened.  I have not registered to any races but I am planning on doing the Geist HM in late May, Tri-Indy (oly) in August again and the Ari Force Marathon in September.  I am looking at a few other races but I am not real sure which ones.

I got a 4000 yard swim in tonight with my "serious" 50's as the main set.  I was able to hold :40 for most of the sets until the last one.  The last 6x50 was on :45 and I was landing on 42-43 for the last 3 of them....not much recovery time for those.  It was a tough workout but I always like them when I am done with them.

Right now I am about to pass out.  I am exhausted and going to bed very soon.

I am supposed to run this morning but the temp is 5 with a wind chill of -13.  I am not missing my long run!  I just have to decide how I am going to get it in this weekend.  The weather isn't supposed to change much this weekend at all....Really cold and breezy.  I may try to swap the run and bike days but I am not sure it's going to make much difference.  I am not a happy camper at this moment.  I'll get it done, just not sure how.

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Do you ever do treadmill runs when it's super cold?

OK I think we know who the crazy one in our group is. Are you cyborg or human?

Compare to my goals: train every other day for a few weeks, then ramp up to 5-6x a week with 10 minutes warmup cooldown/5 minutes actual exercise, see if I don't get injured. Then, assuming my back, achilles don't act up, increase my workout times to 20 minutes.

Eventually ramp up training volume until I can do a couple of sprints in July or August.

I guess I'm living on easy street!


Edited by neuronet 2011-01-21 9:24 AM

Actually woke up early and got out of bed for once.  Heading out for an 8ish mile run before work...then swimming after work.

Have a good Friday everyone.

Oh is that the thing that makes you feel like a hamster in a cage? LOL 

I can't stand the DREADMILL!!  I will run on it occasionally but it is very few and far between.  I work outside so the cold is something I can adapt to alright most of the time.  The treadmill is something I reserve for really bad weather (heat , more extreme cold and hill type workouts (because there are no hills in northern Indiana)).

Today, with the wind chills being so low I am going to switch my bike and run day around and get the run tomorrow.   Tomorrow is supposed to be a little warmer in the afternoon and it will give me more time to do get my second swim in for the week.  (Which is happening very very soon.)  That way I don't feel as pressed today.  The bike is a little easier to deal with than running in colder temps and then getting into a cool swimming pool.

Oh right I guess with the longer runs treadmill must be awful. I sort of like the bike roller, let's me watch TV while exercising

I like the treadmill as my achilles tends to stay happier there.

I actually don't mind the treadmill.  I just ran 8.4 miles on it this morning before work...and it's like 68 degrees outside.  I'm just too lazy to drive to an area that's safe to run before the sun comes up.  The convenience of our office fitness center makes the treadmill bearable....and I guess I just got used to it already.

I ran this morning.
no.
I dragged myself out of bed and half jogged half walked this morning.
it wasn't that bad except it was cold and I hadn't eaten and I was sleepy.....haha

I got my one mile swim in this morning before work, broke it up to 4 segments with minute breaks, did it in about 40 minutes which I can live with for my 1st "long" swim.  Starting out this morning at work was a little stiff, but once I started rolling felt better, not sure what will happen this weekend college student got robbed and beaten fairly bad so we might be on nights until we find the guy, I don't mind as long as we catch him.

about training for the bike, is there a certain speed I should shoot for or just cadence?  I kept rpms in the mid 90's but just need a little advice, the classes I've taken work wise only pay mouth service to cadence etc.

Have a safe weekend

Edited by Tripopo 2011-01-21 12:55 PM

When on the bike, you should be paying most attention to effort and cadence.  Speed has too many outside variations (unless you're on a stationary bike or trainer) that can skew it.

The optimal cadence for someone can vary pretty greatly.  Some people prefer a cadence closer to 80, while some prefer it over 100.  Neither is right or wrong.  The thing I look for in a good cadence is that you are comfortable and steady on the bike.  A cadence that is too high or too low will often have you moving side to side, or your shoulders cannot stay still because you're bouncing around.

I agree with J.  I can work in a couple different cadence zones.  In the low 80's I can mash the pedals for shorter distances/time for additional speed.  I might be able to work this area for up 10 minutes if I need to but the recovery can be a little long.  I would use this during a race closer to the finish or if I am trying to pick people off.

Most of the time I ride in the low 90's.  This provides a better balance for me.  It seems like i can keep a fair amount of power without sacrificing endurance.  In the low 90's I can ride for hours at a time. 

                      

Workouts are done for today but I didn't get done what I was looking to get done.  The swim I normally do on Friday's was out because, as I was getting ready to leave, I found out the pool was closed all weekend for a club swim meet.  I switched my bike and run workouts in the hopes that tomorrows weather is a little better than today.  I added a quick 2 mile run but it was on the treadmill.  Anyway, today wasn't a total loss after all.

So what's everyone got planned for the weekend.

I'm doing either a 44 mile group ride, or a 52 mile solo ride...depending how I feel.  I'll start with the group either way, but I may take off on my own if I'm feeling good.

A belated department holdiay party Saturday night.

Then a 10ish mile long run Sunday morning.  Might do a swim afterwards.

I'm running a 5K tomorrow. My goal is just to see how respond mentally and physically. I attended a presentation yesterday--a sports psychologists at the Upstate Triathlon Club. He said we should all have our own personal mission statement for racing. I have one--"Let us run with run with patience the race that is set before us. Looking unto Jesus the author and finisher of our faith." (Heb. 12:1-2) After the race tomorrow, I hope to register for my first spring triathlon in Columbia, SC.

Have a great weekend y'all
Sue

On tap for me today is a 9 mile run that I swapped over to today.  I am going to wait for a while before i try it.  The weather is still pretty cold right now (3 w/-12 wind chills) so I am going to give it a chance to warm up some.

Sue, I like your personal racing statement. I don't have a creative enough mind to come up with anything for myself, although I don't feel I need one to help motivate myself.  I can find other things to help motivate me to keep working hard such as getting faster and, like my motivation for my marathon, support for my nephews who are Marines.  Now that I think about it I thoroughly enjoy when my family comes to watch me race.  That really motivates me to work hard.

 

I am planning on getting a 6 to 8 mile run in this weekend sometime. Then take it easy on a day off. I am having a hard time getting back into the running grove, I think it is because I haven't ran outside and like Dirk. "I can't stand the dreadmill!" It might rain today so I will see if I go today or Sunday.

Oh yeah and I got my wetsuit and tried it on, I was suprised how flexible it was, I went with a sleeveless and think it was a good choice for me after putting on the suit. I don't like any arm restriction and I think sleeves would of drove me nuts. Wow do I have spring fever bad right now,

Happy Training!

It's a little bit of both.  Mixing in different efforts is good to do while training on the bike, but you should be shifting into a gear that keeps you at a comfortable cadence.  For example...if you wanted to do a harder effort, make sure you shift into a harder gear so your cadence remains the same.  Or opposite if you wanted to do an easier effort. 

So I would actually put more emphasis on effort...and just make sure that your cadence isn't at a point where you're bouncing around on the bike because the tension is too high or low.  It's okay for it to vary...I can comfortably ride between 80 and 105 rpms in spurts...say 5-10 minutes.  But for me to ride all day at one cadence...my choice is roughly 88.

X 2   - I normally ride at 90-92 very comfortably for several hours at a time.  I will ride at different cadences duninr my rides to get more or less effort depending on the type of ride I am on.  I would like to have an avg cadence and lap cadence on my computer and I will plan on one when this one wears out.

Got in a really good ride this morning.  Met up with my usual Saturday group, but rode solo out in front and pretty much the whole way.  I purposely went about 7 miles farther and caught them up right at the end of the ride.

Averaged about 19.2 mph over those 49 miles I was solo, and cruised the last 2 miles in with the group.  It was pretty windy today, so I was happy with how I did.  Still need to work on nutrition though.  I only managed 4 gels I had in a flask.  Forgot the extra pack of shot bloks in my car that would have got me to 600 calories.

I got my 9 miles in today despite the 0 degree wind chills.  The temps were a little better than yesterday and the winds were slightly calmer than yesterday too.  I had some bouts with ice to deal with but none of it was horrible.  They just slowed me down a bit in several locations.  There were a couple of spots that had me down to a near stop but I guess it's better than stopping.

I have a couple of pics that were post run that I think Melanie, Hamlet and J need to look at whrn you are crying the blues about being cold and nasty out for some of your runs.  No more whining from you warm weather people! LOL









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