Eliwashere's Group-Ready to GO!-FULL (Page 3)

Hey all,
I will be out of town for the next few days, so I doubt I will be posting.
So I thought I might see if any of you want to get set to set up some firm goals for next year.
I am firm beliver in SMART goals- Specific, Measurable, Attainable, Realistic and Timely/Tangible.
For example, in the next 3 months, I am gearing up for a HIM. My goal is to make it in Sub 6 hours.
To do this I need to do the following:
Get my average bike speed up to 19 MPH
Get my Tri Run to 10 min miles.
So those are my goals. Specific.
Also, easy to measure. I will measure by doing a long brick one a month to see how I am doing.
Attainable-I am working on the details of my training plan, it will involve more interval workouts to increase speed and at least one long run, bike or brick each week.
Realistic-I was well motivated for my last HIM, and am VERY keen to improve at this distance.
Timely-I have 3 months, I am working on the plan, but this gives me 3 full 4 week cycles to work through. 1 for volume, 1 for bike, 1 for run.

If anyone is interested in getting help with theirs, PM me!

I'm having to postpone the start of my training, which will put me behind getting ready for a half marathon this spring.  I had cataract surgery yesterday and they said no swimming, lifting, pushing, pulling for two weeks and to hold off for a few days on the biking and running.  It feels weird and there is like a crescent moon shape on the edge of my vision that is driving me crazy.  They say it'll go away after a couple of days.  Its great to have 20/20 vision back in my right eye though.  They'll do the left eye in a couple of months.  Maybe I'll schedule it for the week after the half marathon during recovery.

Alright, so my goals are still race times but that is the most definititive approach I can think of.  I have three 'A' races planned and I set two different goal times for each.  One is the "silver" level, which is an attainable goal, and the other is the "gold" level, which is much more of a stretch and is more of a "it would be awesome if I could do....." kind of aspiration.

ING GA Half Marathon - 2:30 (silver) / 2:20 (gold)

Turtle Crawl Olympic - 2:37 (silver) / 2:27 (gold)

Augusta 70.3 - 6:30 (silver) / 6:15 (gold)

Turtle Crawl and Augusta are both very fast courses which my goal times take into account.  Major milestones that I need to reach to achieve these goals are to be able to maintain 20 mph on a flat course for 24 miles, avg. 10 min/miles for a tri 10 k, maintain about 17.5 on a rolling course for 56 miles, and avg. 11.5 for a tri 13.1.

My biggest personal challenge is going to be consistent training.  So as a sub goal, I would like to set a goal of not exceeding the number of "off days" alotted in a given week

- Katie

Edited by crazyalaskian 2009-12-28 1:39 PM

Katie-  I admire you setting specific time goals.  Scary!  If you haven't raced the courses before, that's ambitious.

I have done half of the Turtle Crawl course (I did the sprint) and the bike is just two laps of the sprint and the course as a whole is almost completely flat.  For Augusta, I have the nice advantage of having a friend who did it last year and we were at pretty much exactly the same skill level (amazingly, in all 3 disciplines) so I can look at her averages.  I did improve upon the run time, however, as I expect to be in a better place run-wise by the time everything is said and done.

We'll see.  I'm used to time goals from swimming but on race day, I'm going to do whatever my body is capable of.   The times help me keep an eye on my average pace when I'm training since I have an idea of what I'm working towards.  In all honesty, as these are longer races than I'm used to, I will be happy to complete them, learn something, and move on, but what fun would that be?

Katie,
Nice! Your goals looks good. I think that looking at your training as not taking too many off days is a good way to start. Also, you plan your races exactly the way I do. I always have a basic goal time and a time I would LOVE to beat.
So far, I have been closer to the basic goal on longer races, but I am getting there.

Hey All,
So, I am getting VERY excited about the coming year. I have been ramping up my running to get ready for the Goofy Challenge at Disney, and am also starting my 3 months of Half Iron training.
I am even thinking about setting up to test my Max HR/LT threshold on the treadmill and spin bike. I currently use an HR monitor, but more as a vague guide to watch for going to fast on slow days, rather than as a guide to getting the most out of my fast days.
Thinking about making the change to more structure.

Hope the Holidays are treating you all well. Paul, I am sure that your time spent recovering won't serioulsy slow you down on your Half Marathon training. Do you have  a plan you want to use picked out?

Isn't the Goofy challenge a half marathon one day and a full marathon the next?  That is crazy.  Good luck!

Hey all!! Sorry - I was on holidays and then my computer died ... fun stuff...

I'm currently training for a half-marathon in February - but I've kinda stalled in terms of running just because it's awful outside (and my city doesn't maintain the sidewalks).  I did start P90X on Sunday and I'm really enjoying it - but it's not quite the same as running....

How's everyone doing after the holidays?  Any big plans for this evening?

Went shopping today at the outlet mall-
1. Underarmor short sleeve compression shirt.  Makes me feel "sleek" for riding the bike.
2. Adidas running shoes "Attune" model.  Buy one get one 1/2 off - $60 for two pair!

The shoes are in the "climacool" series, and are the lowest model.  In this case, lowest = least amount of stability/guidance, which is what I wanted.  They're the most flexible shoes I've owned, and light.  I believe in the whole "barefoot" running movement, namely that less is more.  But at 205lbs, running on pavement, I want a little cushioning.  These fit the bill.

The climacool is actual holes in the sole and a very mesh upper - went out tonight in the cool air and could feel the cold air on my foot from the sole.  Awesome.  Us floridians need that kind of cooling.

steve

Quick polls:
1. What headphones would you recommend for running with?
2. What shoes would you recommend for running?
3. What tri shorts would you recommend?


Bueller?

steve

1. I think I have ear candy?? I like the ones that come with different style and size of plug. I need a bigger plug so it doesn't slip out while I run. I don't like the kind with ear holders.
2. I have been running in Asics Fortitudes for 5 years or so with very few problems. However, I am looking to get something less bulky, as I want to ease into a more "barefoot" style shoe. I likes your post about the Adidas.
3. I LOVE my Sugoi's.

1. I use my iPod ones - but I'm sure there's better ones out there.
2. I run in water shoes about 50% of the time and Saucony Grid 6's for anything longer than 5-6k.  I started running barefoot over the summer and I find that I am sore much less often when I do some of my runs barefoot.
3. I love my Zoot shorts.  I like that they have pockets on both sides and that they come in 3" inseam.  (I prefer shorts to be short and out of my way.)

I am planning on spending the next few months seeing if I can work up some distance in my Vibrams or in water shoes. I would like to get to 10K or 1/2 Marathon.

Also, I agree on the short inseam shorts. I am going to be checking at the next few expo's I go to.

1. I use the ones that came with my iPod. They fall out occasionally but I still think they work fine.2. I use Aasics Gel-Kayanos (I have bad joints so I need the extra cushion) and then just put yanks on them3. Sugoi Tri Shorts (I don't know what the inseam is but they are pretty short). I got them on clearance from a local running store and love them

a. The adidas Attune shoes ran like champs yesterday.  Highly recommended.

b. I don't understand how people train by time, instead of distance.  I get on the "spin class" stationary bike at the gym.  It's fully adjustable, so I approximate my tri-bike position.  Smooth resistance, easy to set the perfect load.  Music, people watching, tvs, feeling good.  After 30 min, time ssslllooowwwsss ddoowwnn.  I'm not hurting, just praying the second hand on the clock will speed up.

Normally I'm riding on the road, and just need to finish a set distance.  I never even think about the time, and it's only my hurting legs or gasping for breath that tells me time has passed.  It's basically fun.

So the next poll question:
Do you train by time or distance?

steve

Last year I trained for the bike and swim by distance and the run by time.  I was undertrained for the run - so I will be training by distance this year.  I just didn't have enough miles in.

I like training by distance for everything.   the plan I am doing has me training by time for the run which is fine it is what i did last year and it worked out just fine.  I have gotten used to it. 

Been off-line for almost two weeks now.  I had cataract surgery and am still adjusting to the new lens they put in my eye.  Its great to be able to see but I can see the edge of the lens when my eyes are dilated.  They say it will go away with time and its getting better but its still strange. 

I still can't swim or do heavy lifting but I can run and bike again.  Went out New Year's day and it was great but I don't seem to have the energy that I'm used to.  The plan is to run three or four days a week and then add swimming back into the mix when they say its OK.

1-I used to run with music but I found I train better without.  I also enjoy the solitude of running more without music.  When I did listen to music, I used earbuds and found they stayed in better when I ran the cord down my back instead of let it hang down in front.
2-I prefer asics.  Just bought some new ones but don't remember which ones.  I'll have to check when I get home.
3-Never used them but want to get some.  I prefer longer shorts when running.  Never had a problem with chafing when I've worn longer shorts.

I train by both time and distance depending on the specific workout.  My long runs, etc are always distance, but if doing sprints, laps, etc, I go by time.

So what kills me is that all the BT plans are based on time, not distance.

I have to say, I must be the oddball here. I like to train by time, although Distance is part of it.
Most of my training is time based for the bike. For my runs, I usually have a time frame in mind, but always have 1 long run planned at a specific distance.
The swim is a little of both for me. I usually make sure I get in a mile, but sometimes for for a longer period of time.

HAPPY NEW YEAR ALL!!

I've been under the weather and out of town during the holiday's.

I did train using time last year in the swim, but distance for the bike and run.

Started the 16 week plan here on BT today for the Oly distance.  Like Eli said it is in time, we'll see how that goes,