Jamie's HIM/IM Training Group-CLOSED (Page 30)

nuttysami123 - 2011-02-25 11:01 AM

So, what I've been doing is this:
Swim: after a good 10-12 min warmup, swim 1000 yds/m pretty much as hard as you can- maintaining that pace for the entire 1000 yds/m. You don't want to go super slow and then do the last 200 super fast.. it needs to be a steady state swim. That becomes your T-pace and your swim workout effort levels are based off of that.

Bike: Coggen's power test basically is a 20 min warm-up with some speed/power bursts thrown in, then 20 mins as hard as you can- again a sustainable pace for the entire duration. This is very hard. Your legs are begging you to stop by the time you are done.  You take that average power or HR for that 20 mins and deduct 5% and you have your FTP or FTH. Your zones are based off of that. Here's a great link with some spreadsheets to help calculate this: http://home.trainingpeaks.com/power411.aspx

Run: pretty much same as bike- warm up for however long it takes you to warm-up, then run 30 mins as hard as you can. Once you are 10 mins into the 30 min test, hit lap on your watch/HRM. Your threshold HR and pace is the average of the last 20 mins.  Workouts are then based off of those numbers.

This is what I'm doing, I'd be curious to see what others are doing?? I think the important thing is is to pick a method and stick with it. You wouldn't want to do testing each month doing a different method each time.

clewis38 - 2011-02-25 2:46 PM

Some interesting thoughts on the shoes.  I've trained for the past several years in the stability models of both Asics and Brooks brands...mostly because in high school I had shin splint problems.  I haven't had any trouble with shin splints in years, but I've continued to use the stability shoes out of habit.  The weight of these shoes has caused some soreness/strains to the hip flexors and a certain little spot on the front of my right knee.  But, I've always been afraid to try a lighter shoe because I thought the IT problems would be exagerated by them.  Am I wrong on that?  I love the idea of a lighter shoe, unless it'll cause other problems. 

Radar987 - 2011-02-25 11:24 AM

just catching up on the blogs, Been on the road for the week with work and unfortunately came down with a very nasty cold.Timing sucks as I have a 1/2 marathon to run this week-end if I can get well enough by sunday.  Cold as hell here -47 with windchill today but suppose to get a break to -11 for Sunday so weather will be wonderful for a little jaunt.

Haven't trained last three days trying to kick this cold seems to be coming to an end. I get miserable when I can't train.

syscrash - 2011-02-25 5:57 PM

So I pull up my information on the McMillan site based on the best mile I've ever run (a couple weeks ago) which was 6:50. It says for endurance I need to be doing the following:

Recovery Jogs	Pace/Mile 10:19 to 10:49	Pace/K 6:25 to 6:44
Long Runs	9:19 to 10:19	5:48 to 6:25
Easy Runs	9:19 to 9:49	5:48 to 6:07

I'm not sure how to correlate this with HR info. I can usually run at a 10:20 pace for an hour before my HR goes above 130, which I'm told is about where I want to train (yah, simply based on age I know I need to fix that...I'm 38).

If I follow this and do long runs sub 10:20 I'll be training at a higher heart rate and even higher still on easy runs.  Now I'm a little lost.  I'd like to run a little faster, but I want to ensure I'm building a good endurance base as well.  Thoughts?

Brien

Radar987 - 2011-02-27 4:52 PM

well just finished the Hypothermic 1/2 marathon this morning and it lived up to its name -27 about 600 of us braved the run
in multilayers of hi teck gear that would make the manufactures drool with the dollars spent trying to stay warm and dry.
Crazy how much you sweat at -27.

Anyways went ok considering I have been sick all week, and definately qualified as a LSR at 2hr and 11 minutes

but as they say fools love company and there was certainly lots of us out there.

Hopefully can get back into my full training regiment soon.