THE SLAYER RULES-FULL Up (Page 25)

Oooooh....Peter's throwing it down!  He just called Slayer old AND fat!   J/K.  Love to you both!

Running smarter is the way to go. Longer for sure, but not necessarily faster. Do some hill work (you do that with your trails), but also do some planned hills. 500 or 800M repeats from 6 to 14 times (build up gradually 1 additional repeat each week). Run up at you tempo pace, then easy recovery down. Then do some speed work with 1,000M repeats faster than race pace followed by 200M or 400M recovery.

Don't do speed and hills on same weeks.

Long distance runs, should be at 65 to 75% of HR.

While I am still slow, I found that slowing the long run, has improved my race speed and doing the hills and speed work, have improved my cardio too.

He is still not as old, fat and overworked as I am,  and his pace is a lot closer to what the pros throw down but to try and match their training efforts and pace without everything else in place is a recipe for injury.

I know he is still all jacked-up about the exciting finish today,  but there is a long season ahead and to blast out an intense effort now only to have nagging pains all year would suck. 

i may not have been clear so its not really me vs them. its how to make me (read: us) faster at long course. of course i need to drop weight and years to compete with them but the question i struggle with constantly is ROI (return on investment) in terms of pace. how do i get to be the fastest for the time i devote to training?

i was on a huge z2 kick bec at IMFL 10 and Rev3 Knox 11 my run was solid and strong throughout on loads of z2 work. now i wonder if more time should be spent on the tempo and interval or hill repeat work Rich cites.

jordan and i had a nice trail run (so i got a 56ish then a 10ish in a couple hours later) and dont let Peter fool you, hes a skinny dude masquerading as a clyde. im the real deal.

I guess I didn't understand very well. I thought you were trying to get to pro paced run. You run at the front of the AGers now. Realistically there are not many 200+ lbs runners who run a sub 20 min 5k an even less who can carry that weight over a longer distance.

I personally think your run plan is solid and your coach will get you to the best you can be.

We all have to work on our weaknesses. Mine is my run/lazyness/time. Yours is your passion for gluttony/bad eating habits. Remember no shortcts

Ashley-That is a lot of swimming! You will def set yourself much better for Vineman with that swim plan. I'd like a bigger bike or 2 as you seem to cap it off at 100. I had a 127 on the way to IMFL and a 131 on the way to IMCDA. Just passing the 112 mark will be a nice boost to bike confidence. I am not sure what kind of bike work you intend to do on your non-long run rides. That would be interesting. Also, love the run plan. Big run miles makes me happy as you know. I am not sure about the Gladiator additions because they are not keeping with your run history but he makes a couple of smart suggestions. KEY IS CONSISTENCY!

HOALE-How are you going to get your bike stronger?

Where are we at with the injuries and illnesses everyone? How were your weekend sessions?

So I got to see Armstrong race the Xterra World Championships this year (we honeymooned in Hawaii the week after Kona).  Hes a big dude.  Im not sure if hes dropped any weight since then, but he was a lot bigger than the other pros that were still lingering around town.  But I got to see first hand how much attention that he got over everyone else.  There were a ton of people at the finishing chute, probably 3 deep for the last 100 yrds of the race.  After Lance finished up, me and my wife were pretty much by ourselves and could have stood right at the finish line.  It went from feeling like the World Championships to a small local race in a matter of 15 minutes.

As for training, I got in a 3 mile track run this weekend.  First real run of the year.  Started out slow and increased the pace little by little.  I had some dull pain throughout the whole run, but it wasnt to the point where I needed to stop.  The pain stopped within the first couple steps of ending the run.  Figured maybe a run/walk strategy could work to build up more miles, and tried to start jogging, and that hurt like hell. Still, Im seeing it as a successful run.

Had some swelling in the knee afterwards but no real pain.  I didnt push things on the bike yesterday because the knee was a little bit stiff, but there wasnt any swelling.  Im going to ride the bike a little harder tonight, and Ill try to run again tomorrow.  If that works out, Ill probably keep with running every third day while increasing my bike efforts.  Hopefully after a couple weeks (first full week in March?), I can increase to running every other day.  My training plan is still up in the air since the run left me right in the middle and I need a couple more runs to really see how the knee holds up.  But unless it gets worse, Im going to do Eagleman as planned, even if my run isnt where it needs to be.

Thats what surprised me the most, his arms and shoulders were huge.  I would have put him at 180-185lbs based on his muscle mass.  Guess if youre going to be in Hawaii, you want to show off the beach muscles.

My meager attempt at uploading the picture we took of him coming out of T1 failed.  Ill try it again after work.

darnit on your knee bro. you are still gonna shock the world at Eagleman.

strength training-what are everyone's thoughts?

It doesn't improve your speed, just your physical appearance. As a matter of fact, for swimming it's advised that muscles are flexible, not hard and stiff. By doing volume training (as Ashley's plan) in time you'll improve your weaker (muscle) links.

You can squeeze one or two sessions from time to time in order to break the monotony, but it won't help you be faster in a race. Volume and speed training will.

Slayer, how do you feel about your weight exactly?Below you'll see my condition before the last Half Marathon race. I was interested about the weight change effect. I entered 79kg and 1:50:45 as my best time. Guess what happened. I was about 76-77kg and ran 1:45:15. It was an easier course, but yet...cutting some weight is certainly one of reasons to get faster.

To tell you the truth, when it comes to strength training, I just don't have a willpower anymore. I do very short functional training no more than 15 minutes (in terms of core and legs after my run/while cooling down. Muscles are well warmed up and effect is increased. But when I do solely weights I can feel the pain days after, and I simply don't prefer it anymore. Not for getting faster.

Not a believer in strength training. I feel like if you are doing your s/b/r you will gain the strength you need from volume/drills. I don't think Lance and the pros are good examples. These guys are freaks. Lance looked ripped as an 18 yo dominating grown men. I do some core work, but thats it. Increased run volume and trail work as done wonders for my leg strength. When they are fresh, they feel stronger than ever on the bike and run.

Bout to go hit the trainer and try and dial in new Adamo seat. Wish my taint luck.

yeah i hated getting sore. thats one of the main reasons i dropped it.  will power and time too. this month with all the swimming (already passed the 30k, my run and bike volumes are dropping rapidly). there is just not enough time to do all 3 how i want to do them.

as to weight, my 3:06 marathon was done at 205. I weigh 215 today. think thats the upper 90s kg's. losing weight would help me go faster no doubt. i wonder if running faster and training less would too. all this volume makes it so i have no worries about finishing. the question is how to finish fastest.

1. lose weight

2. train load being more of volume or speed? probably a bit of both...

edit to add: 3. functional strength train?

i used to run 18 minute 5ks and now i am a mid 19 guy. but the overall goal is a good IM with a strong HIM as a secondary goal. for that, you just have to do high swim and bike volume too. then the run training load has to be more sensible.

with a marathon on 3/3, so i rolled my latest 5k into the predictor:

 not sure thats even in the realm of close.

Heres the report from the radiologist.  Based on this, the orthopedist said I was good to run as much as I could deal with the pain and that I wouldnt be doing any more damage.  Id still rather not be running in pain, so Ive given it some time off, but it really doesnt seem to be improving that much.