Fred D's Ironman/Half-Ironman focused Mentor Group --CLOSED (Page 25)

Whoa, you have to be in a good place to start - before going to the very dark place ... good for mental toughness!

Good job on the morning workouts!  It takes some adjusting, but once you get in the habit it is not too bad.  Most of my workouts happen at or around 4 am.  Sometimes it makes for a very long day at work...if my students are not behaving...but it also makes me feel good to know I have my workouts done and can relax when I get home.

I got my double in yesterday, little 4 mile dreadmill run in the AM and 1250 in the pool PM, first time in the water in a while, it is nice to see i still swim 1:40's, too bad i can only do 1 or 2 before my form goes in the crapper.

Was supposed to run 75 mins today, wanted to do it this AM outside, but my daughter was up all night sick, so mom and i shared baby tending duties, mine was from 3-8am, so i will have to do it tonight...on the dreadmill...uggghhh

And well it should Fred, that is a bitchin' set 8x2's, lol

yes, in the next month i will be adding all sorts of interesting intervals for the bike, i like all sorts of demonic stuff,

like 1-3-9's  80-90-110%  3-4 times

tabata intervals, 30 on all out 30 off 7-10

basic 90's like your interval

Now in my crits, one interval i made for myself is 4 mins on as hard as i can go, then sprint for 30's with 5 min rest 4-5 times. I created this one because most of my racing is done on a 2 min loop, i want myself to be able to go flat out for two laps and have enough to sprint for a win if need be. They also help with bridging a gap or break, or trying to break away from the group.

THESE ALL HURT LIKE HELL, but the benefit is your body learns to recover better and quicker, which for short stuff in Tri like a sprint or oly has big benefits, HIM, probably not so much, other than when you go too hard in a section, your body will be able to recover sooner to get you back at your target.

I have to be real careful with those intense intervals.  I was doing Jorge's program last year and my calves would really suffer, get tight, and then when I would run the next day, I got injured a few times.  I am doing some of Jorge's programs this winter, but not religiously and not putting out the power intervals I was doing last year

Here is a good read

Curious -

Question for the group - What are your triathlon goals for this year? any PR/race goals? times? if all the stars and planets align correctly, weather is perfect and all goes better than expected, what is that lofty time goal?

Triathlon Goal Calculator

Sub 6:00 Half Iron (I can't wait until this marathon is over so I can RIDE MY BIKE again!!! - if I improve there and hold my run and swim steady, I can do it. 6:22 in the first one. Bike split was 3:36. REALLY slow!)

Sub 2:40 Oly - I think that'll be a bit harder to get.

Average over 20mph in a Sprint Tri. I was close last season on a course with a LOT of U-turns, so I think this is doable.

ETA: Are my legs supposed to feel a little like bricks during marathon taper? They've felt off this week, but my run today was faster than usual without more effort... And they felt ok WHILE running, but now they're heavy again.

Like the others, sub 6 HIM.  Closest I got was training for IMAZ went 6:00:20.  Doh!   As part of that, a sub 30 HIM swim and a sub 3:00 bike. 

Primary goal is to no longer be able to register as a Clydesdale, 11# away.

I belong to the Tucson Tri Girls tri club.  It is a rather large club in Tucson.  Some guys have tried to join.   Anyways, this year they are getting their coaching sponsors to send out weekly tips.  So far there is not much "tip" in their tips but this one kind of rang true to me.  Thought I would share it.

No way! You know my friend Chrissy!!! She's the prez this year, I believe.

Neat.  Small world.   

my goals:

Sub 5h at REV3 Quassy Half

Sub 4h45 at Patriot Half

Sub 1h05 full sprint

Sub 2h10 at my Olympic

get under 200lbs

Win a few bike races.

And honestly, i started all this in the Fall of 2008, 3 of these races are repeats, i would love to set PR's at all 3 races, the sprint will be my 4th time, and i am looking to finally get on the AG podium, i keep missing by 1 or 2 spots.