Beer Drinkers Appreciation Society (BDAS) 2022 Mentor Group - ALWAYS OPEN (Page 24)

Good morning all and happy Monday.  Race report is up:

https://beginnertriathlete.com/discussion/forums/thread-view.asp?tid=558950&posts=2#M5282482

Ouch, I'm sore today.  Probably from the downhills...haven't done a lot of them this year especially at race pace.  Day off today then I have the two biggest weeks in my training plan before I start to ramp down and taper for the Oly four weeks out.  Hoping to break three hours which will take really solid racing throughout, decent transitions (gotta channel Nat on those), and hopefully some decent weather.  I'm also contemplating a flat 5K a week out - I have a four mile tempo run planned anyway so might as well overcook it a little, right?  My coach (me) might have some words with me about that choice. 

@Andrew:  we are what we are as runners...I've been all over that damn chart over the past 15 years, and it takes a really solid run focus to make significant movement.  You tend to do hilly races, too (I'm not sure why - sounds like torture to me ).  And yeah I hear you on not publishing W/kg.  Sounds like you're slowly progressing back and that's a good thing - you've had a rough fall/winter to say the least. 

@Gretchen:  yeeesssss!!!! 

No, but I'm sure as hell spending a lot of money doing this stuff. 

That's a tough one, Gretchen.  I'd get a good bike shipping container (hard case) and just pay the airline the extra baggage fee and make sure you insure it.  Not cheap.  Ditto for your race wheels if you're bringing them too. 

Here's a good article from Bicycle mag on them:  https://www.bicycling.com/bikes-gear/a27334144/bike-travel-cases/

Nice run, Nicole.  Curious about your Saturday morning run...how fast are your 400 repeats and what's the recovery time?  That would be a weird distance for me as it's too long for neuromuscular and too short for VO2max unless the recoveries are pretty short; I'm wondering what your Garmin plan is trying to achieve there. 

Destroyed myself this morning with some anaerobic work...4 x 2' @ 125% with equal recoveries (actually there's a longer break between 2 and 3).  Cracked on the 4th one.  Then did a 30 minute treadmill run with some 45" bursts at just over 8:00/mile pace.  Then some lower body and core work.  All before 7:30 AM.  Oh, and I'm still a little sore from Sunday's race - I was walking around like Fred Sanford yesterday.

Got it...those last couple must have been tougher and starting to push VO2 max a little with those short rest intervals.  21 flat...huh.  That's cookin'.  I ran a 21:55 on a pancake flat course in 2014 and it took a lot of focused training and a perfect race to get that sub-22.  Nice work on the run consistency - makes a huge difference, doesn't it?

By the way, that 21 puts you at a VDOT of 47 for Daniels', and checking the pacing chart at 1:38/400 you were pacing exactly as Daniels recommends for I (VO2max) pace.  Funny how the different methods all wind up the same LOL.

Me too - kind of whistling through the graveyard hoping nothing falls apart on me (again...).  I already have my biggest running year since before my back surgery in 2017.  I suppose post-race I'll need to be careful and not ramp up too fast.  I ran almost 1,000 miles between Oct 2013 and Oct 2014 and in culminated with me blowing up in the half marathon and never really getting back.

I mean, that's a baseline year for you now.