Fred Doucette's Half-Iron and Ironman Focused Group! -CLOSED! (Page 27)

Man this group moves fast and I am always catching up!
Definitely not expecting snow out this way, so I won't tell you that we're enjoying it getting in the low 70's this week....

Some catch up thoughts:
I tried compression calf sleeves for a half-marathon last year and didn't like it. I LOVE compression for recovery, but haven't enjoyed it for racing or even training. I'm a believer for recovery, and I like the compression effect that the tri-shorts I use have. But, I don't want more than that during actual activity.

I like swimming with paddles and it definitely helps--I wish I could race with paddles or bigger hands, haha!

The running "slower" and how it feels thing is something that is difficult for me and actually a question I'm going to pose with my coach cause I need a better definition of "easy" when it comes to the runs that are supposed to be easy for me. I don't like running much slower than my steady state pace (vs. race/tempo pace).  Yes, there are days where my body is fatigued and says run slower, but in all my training up to now, I haven't done a lot of the "LSD"....so, my question to the crew is this, is there a benefit to just going at a slower pace for other than recovery runs? If my body can handle pushing a more moderate pace, with some hard efforts in other runs, throughout the week, is there any problem with that?

Before getting on the trainer I managed to squeeze out two rotation/sets of planks; front, sides and reverse; I can only hold the last for about 10 seconds the transition to pikes for the rest of the 90 seconds.  I can see I'll need to do a great deal more of these in this format; much different than a couple of quick run-thrus in basic position during a yoga class.  On the plus side, its very obvious to me all of a sudden one of the reasons I'm so much weaker on my left side, and could feel the exact spot where my IT band flares up at times.

This is the third storm that has missed us (Central PA area) or we just got the edge.  This one gave us 4” no biggie not even breaking out the blower.  I am shoveled out, then to the mother in laws and her neighbor.  Then I’ll head to kettelbell class, swim and work. 
 
Good luck everyone with all the snow.  Stay safe!

Our temps are finally headed back above freezing tomorrow from the singles - teens zone the past week.  I was really surprised when 4" of overnight snow on to of six earlier caused our school district to shut down...but then I was also surprised by how many people opted to just stay home from work too!

I am encouraged by the days starting to get longer again, and am really looking forward to when I can run & bike outside after work hours.  I'm one of those that just won't risk being on the roads with cars in the dark.
 

Edited by StMaas 2011-01-12 7:51 AM

55 minute run on tap tonight, and more core & strength work.  Whats everyone else have on tap?

Although I'm Cdn, we're wimps in S. Ontario (especially Toronto) when it comes to snow.  Fred you can probably attest to that having lived up here.  We got hit with the white stuff, which is really no big deal, but I think this officially ends any chance for outdoor riding for at least a few weeks.  They haven't even plowed my street from the last snowfall on the weekend.

Missed my second workout from yesterday as I decided to chill in the evening and watch a movie with the Mrs.  As much as I enjoy doing that I also feel guilty for missing the workout - especially when my lazy a$$ sleeps in the next morning and misses the same workout again!    Off to the pool today and will have to make up the trainer ride this evening.

Here's my question - how much do you guys beat yourselves up about missing a workout, or feel like you're falling behind?  Do you simply accept that this will happen from time to time, or does it really bother you?

By the way Joe - sweet ride.

Thanks for the comments on my question.

Rusty - Interesting that you brought up the RPM issue in running.  I've just started experimenting with that a little bit and will stick with it a little longer.



So true! 

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Edited by Fred Doucette 2011-01-12 1:02 PM

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That makes sense Fred, since I assume a 20-30 sec diff probably recruits close to the same muscle groups you'll be using in IM.  If this is correct, then I've been running a bit too fast on my long runs in previous seasons. Thanks.

Yeah, for the 9th time this season they pulled it off right at the end. There were more than a few occasions I almost switched allegiances and pulled for Oregon myself... School is finally back in session, but the kids are not so interested in class today. I cannot say that I am either after 4 1/2 weeks out...

I am supposed to get a little endurance pace run in today, but won't be able to get out until after dark, so I may switch tomorrow's "Anaerobic Recovery Set" swim (3900 yards) to tonight and run in the daylight tomorrow... We will see!

Okay, yes, this helps then and it's about how I've done it in the past and it worked well for me in '09. I typically had my long ride on Saturday, and then a long run on Sunday, and those long runs--depending upon how fatigued I was--were typically in the 8:30 range, and I ran a 9:02 pace at IMAZ. I'd like to see that time drop some, and one thing my coach has had me do on some of the recent long runs is throw some tempo work in various places of the run, and then settle back to that longer run pace, which I've been able to do. I'm interested to see how that helps.
I'm also interested to learn the effect of long, hilly (or mountainous) long rides will effect the next day's long run. After this weekend's massive climbing ride I didn't find myself sore on Sunday, but definitely had some fatigue that seemed to result in more of a mental challenge than physical challenge (I felt like I was running much slower than I was).  Yesterday I hit a pretty massive hill climb on a run (rest was easy pace), and my quads are definitely tired today (as an accumulation of the past few days)--but I've got 8 miles to push here in a little bit, so we'll see how that shakes out. 

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Interesting discussion on IM run pace. How do you estimate your pace for the first IM? Did you use your open marathon time as a guide?

I just got myself som new running shoes this weekend. I have been running in asics kayano for many years, and wanted to try something new. So I bought a pair og Ecco biom b, I dont know if the ecco brand is known in the US? But it is a shoe that has been developed in cooperation with the former danish top triathlete Thorbjørn Sindballe. It has a minimalistic approach to running. They call it natural motion. You are supposed to use them for midfoot or forefoor striking.
I have run in them 2 times, and it feels very good. Especially last night where i did a run off the bike, my legs were feeling very good.

You can read more about the shoes here http://www.thebiomproject.com/
The site is in danish, but the videos on there with Thorbjørn Sindballe is in english.

I'm back from Tucson, AZ finally. The President was there today so we kind of got stuck in one place with security and Secret Service. It was actually nice not driving all over the place but because our vehicle was locked in one position we had to walk all over creation with all of my tv gear. My feet and legs are tired right now. I'm going to take it super easy for the next 3 days until race day.

Catching up on some other posts...I have paddles but don't use them very much. I hurt my right shoulder earlier in 2010 and just never used them much after my injury. I think mentally that it was caused by the torque from the paddles. Who knows?

I'm still torn on missing training days. I think if I was more committed, that I would get my workouts done early so I wouldn't run into things getting in the way. This is something I need to work on.

Interesting theory on IM run pacing. Bryan CD lives here in AZ with me and he is highly thought of here so I would listen to his advice. I know everyone has things that work better for him or her but he is a very skilled triathlete. He even beat some pros at a race in Rocky Point, Mexico that we both did. He finished the race before I got off the bike. Sick!

It's been a long week so far so I'm off to bed.

Todd

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I had a one hour trainer ride this morning, and will be going to the pool later for a 2500m swim.

Actually, I enjoy all my training right now, even the trainer rides. I am very excited about following the be iron fit plan, I have done all the workouts up until now.

Some combination of bike+swim for me today.  Will depend on how long it takes to get things done at work.

Liking this most:  Building my run back up.  I'm running ~8 miles EOD and starting to feel a little stronger.  

Good Morning! Sorry I haven't been able to post much lately. Things have been hectic around here lately. Schedule today:
1:15 hour bike ride with intervals- done, 1 hour swim and then 30 minutes aqua jogging after work. I'm enjoying working out again after being off for so long after surgery.

That's cool.  My sister works next to an Ecco factory in NH (she works for Stonyfield Yogurt).  Every once and awhile they invite them to their leftover sales where all mens shoes are $15 and women's are $10.  She always gets me some nice $300 dress shoes, i think I have 5 or 6 pairs (along with some sweet new golf shoes).  I'll have to let her know to look out for these if they invite them again.

1) Gonna try a tempo run (3-4 miles at 6:20 pace) at lunch today.  I did a speed work run Tuesday, and didn't get a chance to do an easy/recovery run yesterday (needed to get a trainer session in and had an all day conference in DC so couldn't fit anything else) which I would have liked to do between these two hard runs.  Hopefully the bike loosened me up and I'll be ready, but I'm playing it by ear.  Then to the pool on my way home.  Haven't been doing anything outragous in my attempt to get back in the pool habit.  I'm keeping the workouts a little shorter (2400 today will be my longest) so that I don't over do anything and I have no excuses not to go to the pool which is the most important thing for me right now.  If I plan a 3000+ yard workout, I'll just dread it so much I won't actually do it.

2) I'm on a biking high right now.  Just tested and upped my FTP when i wasn't expecting it to go up.  So my last couple workouts I'm seeing the average/xPower numbers and they're 10-20 W above what I'd been doing.  Progress!!  It's impossible not to enjoy seeing that!