Gray Guy/Girls Tri--Masters Sprint/Olympic Mentor Group CLOSED (Page 24)

Originally posted by Bull

Originally posted by JREDFLY

I AM A TRIATHLETE!!!

My first Triathlon race report:

Totally awesome I am so happy I took this on.

James

Originally posted by dustytrails

Welcome to the club. That brought tears of pride to my eyes. relived my first race last year!!!
kinna bike ?................ wow u r fast.
We will show em next year on the run right James?
_Linda

Originally posted by lutzman

Here's another book suggestion titled "Younger Next Year. Fabulous book! Used copies on Amazon are a couple bucks north of free!

http://www.amazon.com/Younger-Next-Year-Strong-Beyond/dp/076114773X...

There is a version targeted to women as well:

http://www.amazon.com/Younger-Next-Year-Women-Strong/dp/0761147748/...

Originally posted by lutzman

So, I had a pretty good track workout today that I thought you might want to try. It's really designed as an Olympic distance workout, so you can cut the distances by half if you're focused on a sprint distance and run 400's instead of 800's. Also, just modify the lap times to fit your race pace. For me, I'm working off a current race pace capability of +/-7:00 miles or 3:30 800's. Be honest with yourself on your "current capability" vs. what you would like it to be otherwise your intervals will be too fast and you'll either not finish the workout or risk injury, or both .

So, here's how I break the intervals based on my 7:00/mile race pace. Here's the workout:

20 minutes warm up at 8:00 pace with a few butt kick, high knees drills mixed in to loosen up. This should be at least a minute/mile below race pace and comfortable, but not slow

Main Set--3 reps

800 @ 10K race pace (for me that was about 1:45-1:47 on the first lap, 3:30-3:35 for the 800)
2 minute recovery/easy run
800 @ 10K race pace minus 20 seconds (for me that was 1:35-1:37 on the first lap, 3:10-3:15 on the 800)
1.5 minute recovery/easy run
1 minute at a "hard" pace. You define what hard is. But it should feel like a minute where time has suddenly slowed.
1 minute full resting recovery.


Completed this workout today. Thanks for posting.
Repeat 2 more times.

Cool down--800 to one mile.

Total workout time is about 1 hour. If you haven't run on a track in a while, be careful. It's easy to over do it and pull a muscle. And if you get any developing pain, end the workout. Track running is very stressful on the body--especially for us gray guys/girls--because we're not accustomed to the effort levels and the constant turning in one direction. What feels like a slight tweak of a muscle/joint can blow up into a full blown injury.

Have fun out there and good luck. As a wise coach once said, "To race fast, you have to train fast."

Steve

Originally posted by lutzman



Call me old fashioned, but racing bikes should be either black or red....just like a Porsche.

Originally posted by lutzman

Hard to believe we're on the cusp of August. That can only mean one thing...the last full month on Triathlon season (at least for us northern folk) is upon us. While the weekends are now populated with multiple events to choose from, in a little over 30 days the lakes and temps will chill and tri-sport event calendars will empty.


Steve

Originally posted by JREDFLY

I AM A TRIATHLETE!!!

My first Triathlon race report:

Totally awesome I am so happy I took this on. I felt the race I swam, biked, and ran was the best I could do today. For this newbie I couldn’t be prouder of my accomplishment. With injuries and not training fast enough due to using a heart rate approach I am really happy with my 1:32 for my first Tri race ever. I was hoping for 1:30 but definitely learned a few things that will make me better. Yes, I am officially hooked and yes I think I can immediately knock 10 minutes off this time when I suit up again.

Quarter mile ocean swim – Waited a few seconds and hit the water on the outside to avoid the crowd, immediately felt a little out of place, Tried to use my stroke but my breathing was all off. All the stuff I had been working on at the pool and open water swimming went out the window and I was in survivor mode. Onto my back I went and started using my Wild Goose Boy Scout Summer Camp backstroke. When I felt I was breathing OK I would go into my freestyle stroke again and would just go 15 stokes breathing on both sides then look up to sight the buoy and do it again, I was amazed at how much distance I was covering. I just know next time is going to be so much better. The good news is I wasn’t the last out of the water and was surprised to see 13 minutes on my watch when I hit the sand.

T1- Ran from the water got to my bike and the person next to me must have knocked it over onto a metal bar and just left it there plus I got a nice scratch. I guess not all triathletes are nice. Oh well, the wetsuit came off fine, put on the helmet and got moving. Mounted the bike and saw 4 minutes go by. I thought I was faster than that, so there is something to work on.

Also note I had the worst possible location, farthest away from entry and exit points.

11 Mile Bike in the rain – Road out of the parking and saw a guy pumping pretty good and decided to try and stay with him and I passed about 20 bikes within the first couple of miles. It was raining a little bit and the roads were wet but I did a 25 mile bike ride in a torrential downpour before so this was nothing. Finished in 38 minutes at a 17 mph clip in the rain so I was pretty happy with my bike. Oh by the way, note to self take water bottle out of bag and put on bike next time. Too funny, I actually reached down for it and it wasn’t there and I said oh! oh!

T2 – A little better, 2 minutes, I almost forgot to take off my helmet. Ran down the line of bikes a few steps and noticed I didn’t have my number on. I had to run back. Luckily I had it on a number belt and just clipped it on and took off again.

5k run on hard-packed sand – Did I just say I took off in the previous paragraph, what I meant to say is I think I started moving my legs but they felt so heavy I actually wondered if I was moving at all. After about a half mile I actually started to get a little stride going. Felt like I pushed it as much as I could and only did an 11 minute mile pace. This past year I ran an 8:30 pace for a 5k so I am a little disappointed but I learned something. I was trying to do heart rate training and in the 90F degree heat it would just shoot up and I trained too slowly. The thing I learned was if you want to run fast you have to train fast.

As a funny side note while on the run I thought the 3.1 miles up and down the beach looked awfully long and when I was putting my gear in my car I said to my friend I couldn’t find my prescription eyeglasses. He said you must have forgotten to wear them on your bike. I just started laughing and said I also forgot to wear them on my run too, that must have been why I thought it looked like the longest 3.1 miles of my life, too funny.

Believe it or not I finished with a smile on my face and I am hooked.

All in all very happy that I trained for this and pleased with my performance. Already looking forward to the next one.

From this day forward: I am a TRIATHLETE and no one can take that away.

By the way thanks to my friend Michael for waking up early and coming to offer his support, it was really appreciated.

And lastly I would like to thank our fearless leader and all the members of this thread for all your great advice and helpful words of encouragement.

Thanks everyone!!!

James

Originally posted by Bull

My dream is to someday enter a triathlon alongside my grandchildren. My four year old grand-daughter has already run a couple of children's fun runs, she's already good swimmer, takes after her mother who was a high school and collegiate swimmer.

Originally posted by JREDFLY

I AM A TRIATHLETE!!!

From this day forward: I am a TRIATHLETE and no one can take that away.

Originally posted by k9car363

James -

CONGRATULATIONS!!!!!  You earned it my friend!

What a great race report.  Gave me chills reading it.

Hmmm - Can you say Kona?

Sorry I didn't offer up congrats earlier, has been one of those work weeks.

Originally posted by juneapple

James!! You are my hero!!!

Congrats man, you're a triathlete!

Originally posted by JREDFLY

Hi Steve,

I went out and did my first Run Less Run faster workout. I did the 4x800 with a jog in between. It felt really good and I thought I had an excellent start. Here are my splits off my Garmin. I thought I had slowed down towards the end but I actually ran negative splits ( I don't think I had ever done that before). Pretty cool, it was tough but I felt like an athlete and I also thought I was running with a purpose. I think this is going to be a lot fun and I promise not to over-do. Please let me know if you have any concerns or comments on my splits.

Thanks again, James