Jamie's HIM/IM Training Group-CLOSED (Page 25)

AOTH - Plan on doing longer bricks - leading up to the HIM - I will get the full bike/run in.  Leading up to the IM - I will probably do a 75-80 mile bike with a 10-15 run as a max?  Main reason for me doing the long bricks is since I have never done those distances before I want to start getting to know what my race pace should be and to practice hydration.



Got a 2450y swim in today but cramped very bad in feet and legs - got up a 5 this morning and drove 2 hours to columbus had a 1 hr meeting then 2 hours back and into the pool within a hour of getting back.  The startbucks and monster I had in the car didn't help much either!!!!

Got a 30min ride in today to test out my Cobb fit.  Seems ok.  We will see this weekend when I ride longer.

I will do bricks leading up to race timing.  Usually will do full swim and ride for Oly course with a short run after.  Otherwise, its more often bike run bricks

Here's a question for everyone. I've got 70.3 Boulder in August and IMAZ in Nov. I was basically just going to do an IM training plan and by the time August gets here I'll easily be ready...not peaked, but ready.  Boulder hits in week two of my first build phase, which is supposed to be a 14 hour week. I'm sure I can't workout 14 hours and race boulder (or can I?). Do I ramp everything way down for that one week, race boulder, then back to schedule the next week? Below is what I'm supposed to be doing that week. My concern is not for Boulder performance, but I don't want to lose a week of training because I do it "wrong".  Advice?

8/1/11	Monday		REST		REST		REST	0:00
8/2/11	Tuesday	1:00	#6		Off	1:00	Z2; at 0:10 do 2 x 6min Z4, 2min jog	2:00	Strides/speedwork
8/3/11	Wednesday			0:45	Trans (fast): Z4 (hard!)	0:30	Z2	1:15	Bike/Run transition; fast change
8/4/11	Thursday	1:00	#7	1:00	Z2; at 0:15 do 4 x 5min Z4, 3min spin		Off	2:00
8/5/11	Friday	1:00	#8			1:00	Z2; at 0:45 add 7.5min Z4 (hard!)	2:00
8/6/11	Saturday			4:00	Trans (fast): Z2; at 3:50 do 5min Z4	0:30	Z2	4:30	Bike/Run transition; fast change
8/7/11	Sunday			0:45	Z1 (100+ RPM)	1:30	Z1-Z2	2:15	Not a transition

 

Edited by syscrash 2011-02-12 8:03 AM

Holy crap guys (and girls)...I did a 4000 meter time trial last night in the pool. Even with a foot/calf cramp with 500 meters to go, I did it in 1:06!!! That was actually my IM goal exactly! 2.4 miles is really about 140 meters shorter, so my real time might have been around 1:04!

So now I have to decide if I should continue the hard work in the pool to get even faster (maybe 1 hour even should be my new goal) or just be happy with where I'm at, and shift more focus towards the bike and run.

Anyways, it's a huge confidence builder, knowing that I can put my head down and go non-stop the whole time, and I've already met my goal with 13 weeks to go.

Have a great weekend everyone!

Great swim dhopman    yes that is smoking in the water.

The legs always feel so good after my day off, Had a good ride on the trainer this morning 2.5 hours, this afternoon will head out xcountry with the dogs and tomorrow my last LSR - 13 miles before my run taper and the hypothermic 1/2 marathon in two weeks.  Not really caring about time just a good reason to build base over the winter when its way too easy to have excuses up here not to run out doors.

Have a great week end all and I'm going to enjoy the fresh snow today.

@syscrash I'm having a hard time reading your plan as posted. Regardless, I usually do an HIM as 'just another training day' in my IM ramp up. For that race week, I would cut run mileage way back but keep the bike where it is and don't do a lot of intervals. Maybe lose the longest swim that week as well. For the next week, I would take one day off just to recover and avoid injury. If you really feel like you have to do something then take the following day and knock out a swim. At least that is non-impact.

@dhopman Great swim. That should put your near the pointy end of the field. I wouldn't back off swimming but I wouldn't add any additional either. It takes a LOT of swimming to shave off a LITTLE time and your extra time would be best spent in bike/run training.

@radar I'm tired of enjoying the snow here in Indy!! Have fun up there.

Jamie



Edited by jamiej 2011-02-12 11:44 AM

Nice swim dhopman! Thanks Jamie. I wasn't thinking of a day off the following week ,but that is a great idea.Got an 8 mile run in today. I get to slack off a little on running next week

Run done!  That was more of a struggle than I was expecting...nice work everyone!

Busy day today, but I was able to do a nice brick this morning.  90 mins on the trainer & 3.2 on the treadmill.  Plan is to run outside tomorrow.

AOTH - I usually try to throw in a brick every other week.  As the tri season approaches I usually do it weekly and it always seems to be on my longer bike day.  I don't think I've ever done a run > 5-6 miles off the bike.  However, in training for my first HIM, I'm sure the BT plan will have me doing closer to HM distance off the bike. 

Got my bike back from the shop and I have to tell some people who will understand. She's so_dang_pretty all cleaned up with tight cables and new tape   Maybe I'll post a picture later.

I hit around 25 miles running this week; the highest I've ever done.  That's probably not much for many of you, but it's great for me.

Tomorrow is off, but I may try to make it to yoga.

Edited by syscrash 2011-02-12 9:42 PM

I took yesterday off and today I did 60' on the trainer. 40' @ FTP. It was hard. I'm not sure why, but I always feel like crap the day after a day off. I've noticed this for a long time. It's the main reason that I take a rest day 2 days before a race and then usually do a medium duration swim the day before the race.

Jamie

60' ride today was all I could muster.  better than nothing!

Couple decent workouts this weekend.  Glad to be done traveling.  12 weeks until the first race, so hopefully no more training distractions, Im already starting to feel unprepared, so the next couple weeks will be really important.

Thanks for the encouragement on the swim guys.

Sadly, I missed my volume targets this week on the swim and bike...total planned hours was 14, actual hours was 12. I definitely have this terrible guilty feeling...but I also feel like I did lots of good work in all three areas. I think I've found my saturtion point. There's only so much I can do during the week. That means I have to do HUGE workouts on the weekends which leaves me completely gassed. It also leaves nearly zero time for social activities. It's a challenge I'm glad I'm taking on now before I have kids or other big responsibilities.

Watch for a fun blog post next week about my impromptu run in Santa Cruz last night...entertaining stuff!

dhopman, 
I totally agree.  Most training schedules I've seen have some long days back to back (or close to it) near the week's end, and like you, I feel completely spent by the time saturday night comes.  Then I'm useless all day Sunday (rest day).  For example, Friday I did a 30 mile ride and bricked it with a 10 mile slow run.  Then Saturday I was going to do a 3-4 hr slow ride (~55 to 60 miles), but saturday got pretty busy for the kids, so I only had time for about 40 miles.  Good thing because I have been in a tired daze since then.

Jamie,
When I first starting doing tri's I figured I'd be decent at it since I've always been a good runner and have an endurance build...but honetly, I didn't really have high aspirations.  So, the thought of qualifying for Kona was something like, "Yeah, that'd be cool, but there's no way I'd actually put in the effort to do it right, and even if I did, I probably could never actually do it." 

Fast forward about 18 months to today.  Like for others, this has become a bit of an obsession, and I'm finding myself curious to learn what it would take to qualify.  Once I know what times would be required, I'll speculate about whether or not I could get there. 

I know that to this point, I've been training all wrong, and to qualify I'd have to educate myself much more and be stricter about properly ordering the workouts and resting the right way to avoid injury.  I just don't want to invest the time and mental energy if there's truly no chance of ever qualifying.

So the question is, how does one answer this question?  I'm embarrased to say I don't even know how the qualifying works.

QOTD:

Radar posted today's QOTD over the weekend. It slid back a page on the thread so I will repost here:

Now the QOTD for Monday _ do people plan to change from their cyling shorts to running shorts in the run portion of their HIM OR IM?


AQOTD: I don't. I S/B/R in the same outfit the entire race. I always put socks on though!

jamie

There is no ez answer to this. It took me 5 years. I steadily improved from ~13hr finish to 10:04 to qualify. Consistency over time is the best recipe for success. I started out as a good swimmer and good runner. My bike was always what kept me back. I believe my Powertap helped me get over that hurdle. There is no tried and true way to order the workouts. Most plans build for 3 weeks and then you get an easier (but not easy) week to kind of recover. You will repeat this periodization usually 3-4 time. Most people I know start their true IM prep about 18-20 weeks out. Don't think for a minute that the other weeks of the year are easy. For me, I peak at around 22-25 hrs/week and do consistent 10-14hrs/week during the off season.

In the end you need to pick a plan, stick with it, measure (HR or watts), tweak and repeat.

As for qualifying, it's tricky. It really depends who shows up to each race in your AG. Basically you go to the IM race page that you are targeting and look for past results in your AG to see what times were needed to qualify. For my AG (40-44) we usually get 7-9 slots. So the first 7-9 guys get the slots regardless of time. If somebody passes on their slot it will roll down to the next guy. Put it this way. One year @ IMOO I looked at the previous years results and figured I needed <10:30 to get a slot. I got a 10:2X. I was pretty disappointed that that was only good for something like 22nd in my AG. It turns out that everybody that KQ'd that year in my AG went under 10 hours! So, it's hard to know what it takes.

Jamie

Whew...glad I don't have to worry about Kona....that sounds stressfull!!

QOTD:  My plan for HIM will be to wear by tri shorts and tri top under wetsuit and wear the same shorts for the whole tri.  However, lately I noticed my tri shorts are starting to pinch my unmentionables occasionally when I sit up on the bike.  This is kind of a new thing and I think maybe the shorts are wearing out or something.  I don't have this problem with my regular biking shorts (which have a bigger/better pad).  Me thinks I might need to invest in a new pair of tri shorts ASAP.

Finished a 47 minute ride on the trainer this morning and hope for a longer swim during lunch today or after work!

QOTD - I have always worn the same shorts. I have trained myself to like less padding. It was hard. I used to have a foam sleeve that slipped over my seat for extra padding. I have toughened up and don't need it anymore. Did a 2hr ride yesterday. It was the first time outside on my new bike. And loved it! I can already see my bike split being under my 3hr goal for my HIM easy.

AOTD: I'm planning on wearing the same stuff the entire time.  I do not like running in running shorts.