konichiwa's mentor group - Are we having fun yet? - FULL (Page 3)

Keri - Great job on the run.  If your first mile was 12, that means you avg'd 10:40 for the last 3.  That is solid and the right way to approach your long runs...ease into the pace and finish strong.  Well done!

Updated list.

Hey Joey -

A 4mi race the day after a tri...now that's tough.  I would definitely take it easy for a day or two.  Remember that your body is actually weaker after your workout/race.  You do not realize the benefits of your training until your rest and recover.  You can still run but don't feel the need to go out at sub 8s.  Run a cpl miles easy and then once you feel back to normal you can add back the intensity.

I typically plan 4-week training blocks.  3-weeks on, and then 1 recovery week, but even within those first 3wks, I try to have 2 easier days per week (sometimes a complete rest day, sometimes a swim and easy bike, etc).  Now what constitutes easy vs. hard is highly individual and also dependent on your current fitness level.  The workouts I am doing now would have destroyed me in Feb.  It's all about having a consistent plan/process.

Grrr I am being forced to take a day off and I'm not happy about it.
The boys had plans to go camping and left earlier that I anticipated and the van is just now ready!  My hopes for an afternoon bike ride have been dashed.  I guess tomorrow I'll have to pull a brick.

Do you guys take days off??  When I do I feel like such a slug!

Plans for the long weekend?

Charlie - that sounds like a nice ride.

Joey - Camping sounds great.  Always good to get away from the electronic boxes that seem to steal so much of our lives.  My boys went camping at enchanted rock this weekend and really enjoyed themselves.

I did my long run today on the treadmill.  I don't like running on the treadmill but I'll be running outside tomorrow and it was hot by the time I got to the gym.  The run is in my log if you're interested - I wrote a novel about it

hey gang.  Sorry I was MIA over the wknd.  Looks like the forum was alive and well and eveyrone had an enjoyable holiday wknd.

Laura and I met up with two of our best friends (also triathletes) and did a training wknd in Gettysburg, PA.  We got in solid rides on Sat and Sun and then a run on Monday.  Of course there was a lot of eating out and ice-cream in between.

Keri - Congrats on the 5 mile run.  Well done.

Tim - Sorry to hear about the hand.  Ouch!

Andrew - Check out this link for training plans; http://www.beginnertriathlete.com/discussion/training/trainingplans-list.asp?h=1  I think you need to be a paying member to link the training plan into your logs but they do have some free basic plans that should help you to get started.  If you have any specific questions, let me know.

-Tim

Keri -

I have never used any of the stock BT plans as they were not available when I first joined BT, but upon reviewing the 16 Week Sprint - 3x Balanced plan it does appear to be a very good plan for beginners.  It follows a nice structure - a 3 weeks on, 1 week cutback model.  Also, each week only adds ~10% from the previous week.  This is a smart approach, esp for those newer to the sport.

It's also nice that the plans import directly.  Just be sure to read the plan description and follow their recommendations there about adjusting the schedule etc.  It'd be easy to train for triathlons if we didn't have any other responsibilities, but the reality is this isn't the case.  We have to find a balance b/t family/work/triathlons and this is paramount.

Bottom line, I think whichever plan you choose you'll find helpful.

BTW, I'm also a bronze member...so if you have any questions about a bronze plan, just let me know and I can take a look at it over here.

-Tim

Joey -

I like your suggestions.  Here are a couple other things I do to get ready for T2 and the run.

- For the last mile or so, I'll put the bike in one gear easier and spin a higher cadence

- I do stand and stretch like you suggested.  I may also sit, stop pedaling, coast and with my feet at 3 & 9 o'clock and move my knees in and out to shake out the legs.  It looks funny, but feels good.

- Take in nutrition at the end of the bike (maybe 5min before T2) as oppose to in T2 or during the beginning of the run. 

- Not so much a strategy to get ride of the brick feeling, but more of a general "good idea" for racing tri's - pace the run.  If you ran your local 5k road race at a 10min/mi pace, don't go out in mile 1 of your tri and bust out 9:30.  Keep in mind your open running race time will be faster than your tri run time.  So maybe 10min/mi road race is 10:15-10:30/mi in a tri.  Try to start at that pace and then if you feel good, pick it up as you near the end.

For me, the timing and the length of the above really depends on the length of the race and how I am feeling.

-Tim

What are you guys doing today?  What is on your training plan???
I know we are a little group but we need to get our post count up   Obviously I'm chatty Kathy here but help a Mama out guys

I swam today.  My plan was to get an idea of what my 300 is so I can register for my pool swim tri at the end of June.  It seems like my swim is getting worse cardio wise.  Is that possible???  Is my brain getting in the way? (rhetorical)  Of course it is.  WHY on earth do I start to panic in water I can stand in????

Long story well..... not really short...... I swam the 300 in 8:17.  Not pretty but the good news is I swam 12 lengths and 10 of them were freestyle.  A friend was there, I asked her to watch and she gave me some tips which is always good.  I wish I could swing a swim coach...... and a maid..... and a cook.

Currently trying to convince myself to get on the bike for a short ride.