David Gillen's Group - FULL (Page 25)

Looks like week 4 is your rest week. I wouldn't be afraid of reducing the volume even a little further during this week. No real long or hard stuff this week.

Your percentages look good, although you could consider trading a little biking time for more running time. The 13.1 mile run is the toughest part of the HIM. I've done 2 HIMs and neither one was good running experience for me, but that was partly b/c I took in too much liquid and calories on the bike and then had a bloated gut on the run!

What about bricks? You should mix some of these in too. Especially after your long ride. You could also consider some intervals and/or tempo runs too.

You're definitely NOT under-training. 121 min run is plenty long. You could probably do fine on just a longest run of about 100 mins. Your volume/plan looks pretty good but pay close attention to how you feel and how your are recovering, and if you start to feel bad, back off some.

If you're not having a problem running 2 days in a row, then don't worry about it!

Rest days before and after the weekend are perfect, but you can always consider doing an "active recovery" on Monday. Say an easy swim or even a 30 min easy spin on the trainer can help w/ recovery!

Dude! You'll go sub-6 easy. 5:40 is definitely do-able for you!

Looking forward to Saturday. You're staying for the party, right? Remind me to show you my "Perfect Distance" book about HIMs. It's great.

Dave,

 Thanks for the input.  I do need to get some bricks in.  Probably what I will do the last few weeks before the race is take one of my weekday runs and throw it after my long bike on Saturday and throw some short transition runs after my midweek bike.

I am planning on staying for a little while after.  I need to get home though as this weekend (Sunday) is my Anniversary and need to get somethings done around the house on Saturday afternoon but want to come by for a little.  It was funny because I said something to my wife last night about going to watch the tour and her comment was "You are going to watch TV after" to which I replied I was actually going to just hang out for alittle bit to talk to people I have chatted with online.  She asked if she was invited and I told her I am sure noone would mind if you stop by but "do you really want to hang around a bunch of tri geeks watching the tdf?"  She told me to have fun and she will see me when I get home, while laughing.

Sound perfect, and we're doing a pretty significant 60/4 brick this weekend don't forget! 

Before Prairieman, I'd recommend trying to get in 2 "race simulation" bricks that consist of about a 40 mile ride at close to race pace, followed by a 6-8 mile run.  These will provide you the perfect opportunity to nail down your nutrition plan, gain confidence, and understand what it feels like to run long after biking hard!

Most of your other bricks should have a much shorter run 2-3 miles max, especially after your long rides.  

Stay as long or as short as you want.  And of course, your wife is welcome.  My wife probably won't be watching much of the tour, so she'd have some one to talk to, but I imagine that everyone else be engaging in a lot of tri-geek talk that our wives so dearly love! 

An OWS on Mothers Day and now a brick workout and tdf with tri buddies on your anniversary weekend!  I hope you got her a REALLY cool gift.

Plus remember our first date was at sbarro and a movie at her apartment so I have set the bar pretty low for myself.

18 mph over 22 miles is very respectable, Pene. Congrats, you are getting fast!

Your T.I.T.S. has really boosted your speed! That's Time In The Saddle! :) That's the way cycling works.

Exactly right Pene. Always remember, rest is when you're gaining fitness and building muscle. Training is mostly breaking you down! You NEED to prioritize recovery. How many times have I said this!!!

I'm proud of you,Pene, for sticking with it, resting when you need to, getting thru the down days, and coming out strong. Remember good days like today when you have your next bad one!

phoenixrising404 - 2007-07-20 7:52 AM Okay, as the group's official Catwoman, there's just no way I can NOT comment! It's really nice that my T.I.T.S. are good for something!!! Though admittedly, they aren't what they used to be! I think they need to be boosted, and not the other way around (you opened THAT can of worms!!!!) Thanks for the pep talk, Dave. You made me laugh out loud with this last one

You're welcome.  My wife tends to think of me as being serious most of the time, and I'm afraid that's how I might come across on this thread.  But occasionally, I like to make people laugh even though not as often as yourself or Johnny!

Time for the Friday video...

http://60minutes.yahoo.com/segment/81/swimming_to_antarctica

And I thought Alcatraz was cold!!!!

BTW, the video took a little while to come in for me but it finally did! 

Wow!  I knew you were skinny, but 6'0" and 125lbs.  DAMN!!!  If they call Rasmussen the chicken, I'm going to call you "Tri-Chicken"!  

You should always wear your helmet:

phoenixrising404 - 2007-07-23 7:29 AM Hey Dave, how did your big weekend ride/run/party go??? You still aren't logging I noticed, but someone left you an inspire me message--just thought you should know that.... Did anyone see the new Harry Potter movie? I splurged last night ($42 for my little pack of candy eating monsters) and it was okay. A bit less action packed than the others though. Boy can I ever relate to the Luna Lovegood character! That was me in my younger years--totally out of it! And very very "different". I'm a lot more fiery now--more like Elektra! (just kidding, I'm not an assassin). I think I'll survive the MS 150. I did 66 miles Saturday in 4 hours and felt okay. The kids were just totally fighting and sick of me being on the darn bike so I left it at that. Next day I felt headachy and backachy but Tylenol and Ibuprofin totally took care of it. So I finished out the 9 miles that were my goal on Saturday just because I'm stubborn and then tried to run. That was a different story. Cardio wise and breathing wise I was great. Muscle wise--uh-uh. I hobble ran and should have had a cane! Unless things magically change this week, I think the Bix is out. It sounds fun, but I'm not going to go through the huge hassle of driving all that way, 8 hours round trip, and what to do with my kids just to go for a long walk. I'm not even sure my hamstring would like a long hilly walk right now. I must have just torn the crap out of it because it is 4 weeks now. And things are not healed yet. Some super women on here suggested water jogging for me. Might have to resort to that the next month or so. Or maybe the minitrampoline? That just seems too whimpy to me somehow. I read this article at the laundromat last week that talked about Hans Selye, the grandfather of psychoneuroimmunology (my master's degree thesis topic) and how the body will adapt to increasing amounts of stress or training. Everyone is different in how long it takes to adapt and how fast you can increase. I'm learning that my muscles adapt easier than my other systems. I get really TIRED the next day. Not especially achy, and not sleepy, just totally unmotivated, a little depressed and a deep deep tired feeling. Fortunately, I stayed in my body this time and could drive. I'm also realizing that increasing caffeine does not help, it just makes it all worse when I'm that tired. So, I let myself have a down day after a long 4-5 hour training day because I have to! So, today my house is still a mess. Oh well. I guess we all have something clean to wear and some sort of food in our bellies. Good enough. Yesterday I read to the kids and cuddled with them and played barbies with my daughter a bit and took a nap and went to a movie. I'm such a slacker

Did not see Harry Potter but did see Chuck and Larry, totally hilarious. 

You will do great on the MS150.  My long ride was 40 miles the weekend before I did it and felt fine.  It is amazing what being in a group will do for you.  Just try and find people going about your speed and sit on their wheels and they will pull you along.

Ken is right about riding in a group. I've never done a MS150, but I've done a bunch of rallies, and they always help me ride stronger and I don't even draft. It's just really nice to have other riders around, many of whom you'll be faster than and will pass! Plus, as Ken said, you can always "sit in" (i.e., draft) to rest. Just be safe and stay out of the aero-bars if you draft. If you haven't drafted before, you'll be shocked at how much easier it is!

Pene, Despite not commenting on them, I have been reading your logs, and you've really been making some great progress on the bike recently. Your 66 miles on Saturday is awesome, and breaks are fine b/c you'll definitely have opportunities to take breaks at the rest stops during MS150!

One suggestion: I know it will be tough (and maybe impossible) logistically, but try to somehow get in a longish (40-60 miles) outside. This week, I would rather see you do 100 miles as 20 indoor,20 indoor, and 60 outside, than 150 inside. However, I know your situation, so just do what you can. You'll do great and have blast at MS150 regardless.

Also, I'm happy that your legs were not sore yesterday from you big day on Sat. This means that you're getting very fit, but don't take it as a license to overtrain.

You're doing great, Pene.

BTW, as Ken mentioned, we all had a good time at our Brick/TDF Viewing party on Saturday. I think the event was a success, but we have some things to work on for next year as highlighted by this post by texmom:

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"I have to say, I am DEFINITELY planning on doing that race again. The race directors were extremely organized with plenty of aide stations on the ride and run. I was a bit surprised that there weren't more people on the route to cheer us on and a port of potty would have been nice. However, the food did more than make up for the absence of the facilities. Since I had to leave a bit early, I missed the award ceremony but I think I surely deserve one for working the hardest on the first 30 mile loop to keep up with the guys. Somehow I missed the schwag bags, does anyone know where we pick up our T-shirt for this event?

Thanks David and Sarah, when is your next event?"

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-David