Scott's Mentor Group-Closed (Page 30)

So I misread my training schedule. I've transitioned into a 12 week marathon plan instead of the 18 week plan I've used for the past 5 marathons. I knew it was going to be obviously condensed, but it seemed weird that I would have a Lactate Threshold workout today so soon after a Marathon Pace workout. Oh well ... Pfitzinger knows best.

So I got up today for 10 miles with 5 at LT:

2.5 Warm Up @ 9:02
5 LT @ 6:49
(6:53, 6:49, 6:51, 6:49, 6:42)
2.5 Cool Down @ 9:16

Legs still feeling Sunday's MP miles. Overall pleased ... but I will need a bit more for a HM PR in 3 weeks.

When I got home, I grabbed my plan and looked again ... sure enough, I was supposed to run 5 recovery miles today. Thankfully, I can now run those tomorrow and buffer myself a bit before Thursday's medium long run (which I was thinking was coming up right away tomorrow).

Paul, theres nothing wrong with a recovery day if your body is telling you it needs one.

Troy, you will dominate your first tri. With your running and trainer work, I want to see a top 3 in AG!

I have been disecting my number the last few days. I love statistics and measuring success. I was 51/90 in the male division. I don't like that I finished in the bottom 1/2 but can only change my next effort. After analyzing numbers, the guys ahead of me put up impressive times. The overall winner finished the race in 53 minutes. I took 72. My analysis is on my age group. The winner of my age group finished in 59. On my swim, at 7:36, I was 9 out of 15. I was 7/15 on my T1 at 2:01. I was 13/15 on my bike at 37 minutes! That shocked me. The first 12 all finished between 30 and 36 minutes on the bike. I feel like I should have spent extra effort here. A few minutes would have helped me crack the upper 1/2 overall finishing. I felt like the effort was there but I didn't want to be gassed for the run. I got passed by guys on new TT bikes and aero helmets. Nobody passed me on a 6 year old Giant road bike! My T2 was 7/15 at :52. That is consistent baby! My run at 24:27 was 11/15! My goal was 24:42 to stay under 8 min/mile. I was pumped but again in the bottom 3rd. The running average was around 20-21. Thats Troy like fast.

Overall, I am happy with my finish but I got whipped! I wanted to break 80 but I should have been focused on breaking 70. A faster T1 and more bike effort would have made it happen. I learned a lot and thats what matters. Commit to the outfit!!! Don't waver!

I have to admit, it was hard to get back in the pool yesterday. Mentally, I wanted to take a few days off but I don't like how I feel when I come back from a few days off. Plus, the anticipation of the first race was very built up and now it is time to look at the next one and how to improve.

I need to improve my swim time. I have a plan for that and I know it will work. I have been working on my 400 meter time because that was my race distance. Now I want to focus on my 800 meter time and my 400 will come down with that. My 400 yesterday was 7:14 and my 800 was 14:42. I did not take a break on the 800 so I am happy with that.

Well, I need to go out today and get my slow a$$ moving on the bike! I need to improve this big time. My next race is 15 miles. I'm going out today to give it a good effort and see where I stand. 

Train well, my friends!

Ashley ... I like your breakdown. Like you said, we can only learn and continue to let it fuel our fire. I feel like I spent my time as best I could this winter ... I needed to focus on the swim. I have the feeling that my bike times are not going to be where they need to be for me to win my AG ... but I'm very pleased with where my running has returned to after the injury. The bike, though ... I think that's going to be where it's won or lost for me. Thankfully, I have until the end of June before my first Tri.

I think I'll pretty much need to win my AG in one race prior to August if I'm to get an invite to the National Championships ... which remains my A goal. I don't have a lot in the travel budget right now, so I'd really like to race at Nationals while they're hosted here in my hometown. Time (in the saddle) will tell. 

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But you're going to be amazed at how quickly you drop some of those times ... especially in the bike and run. You're just getting started and you're already poised to really show up with some solid times. 

Ashley, It's good that you want to push yourself to go faster but don't get into a cycle of beating yourself up about your race results. As long as you know you put in a solid effort you can feel good about it. If you want to improve, than work on it but you did well so don't let yourself get too bummed. I'm ecstatic if I'm not the last place finisher (not just for my age group but for everyone). Sometimes it bothers me but I race as a motivation to train. That's what it's about for me. If I let myself think in terms of competing with others I would quit. I hope someday to be towards the front of the BOP.

Glad you're back to training!!

I'll be 45 in 2 days.  

But we've got some crazy solid athletes up here.  

Happy B-day in advance!

Your 45-49 age group had a 47 yr old winner with a 6:21 swim, a 1:17 T1, a 29:44 bike, a :44 T2, and a 22:08 run. Total- 1:00:16

That is impressive for such an old man!

Check out the new pic rockin' the onesie!!!

Ashley,

Nice job on your analysis.  

Remember though, you can't change your goals for a race you've already run.  Your goal was sub 80 minutes.  You SMASHED that, be proud.  Now use your analysis to adjust your goal for the next race.  Maybe 70 minutes like you say.  However, don't fall into the trap of "being in the top half" and the like.  You can't affect the race run by others.  If you want to be in the top half, pick a time that you think will get you there and train for it then don't worry about the others. (Unless an age grouper is trying to out sprint you to the finish).

 I've been reminding myself of the same thing since my race.  In my 5k I wanted to be under 35 minutes.  I was under 30 (a PR)!  Totally stoked considering it was in the sand and the gale.   I was also last in my ag.   Still a PR and I'm proud.

Lastly, I love your new picture.  What a difference between the two.  You look much more confident a lot faster.  Must be the onesie!

Congratulations Ashley, I would be over the moon if I smashed what I thought I was going to do!!

How far was the event? Was it a sprint?

Have had a quiet month, been struggling with my training, what with long hours at work, converting my loft space into a bedroom and being ill (probably from doing to much), but ran last night (Monday) having not run for a week, and beat my 5k PB by 19 seconds, absolutely over the moon to do it in 27 mins 52 seconds, next target is to get under the 27 minute barrier (think it may take a while to get there though).

Anyhow, congratulations to all this weekends competitors, really can't wait to join the tri club, but have to wait 7 weeks, but that may not be a bad thing as like I said, training has suffered this month

Keep up the good work

Gareth

Nicole, 

That's great news.  Congratulations.  And hey, I'm right there with you.  In January I was 13-14 per mile.  Last month I was thrilled when I got in the 10s.  Now I'm on the verge of getting into the 9's.  The times come down fast just keep training.

Craig

Boom!  That's what I'm talking about.

We're all moving in the same direction ... that's what makes it a team effort. You've dropped at least 3 minutes per mile on your pace. That doesn't just "happen".

Solid work, Nicole!!  Onward!

Nicole!!!  That's fantastic.  I'm telling you right now you won't be BOP with that kind of time.  Congrats on that improvement.  

Sometimes we train more, sometimes we train less.  Move forward.  We always train.  Good luck and get back to it.  

Ok, I Nicole you inspired me.

I just went out and did 5.25 miles at 9:52 pace.  First time I've ever gone sub 10min/mi on anything more than 1 mile.

Way to go team!!!

Nicole, way to go on the progress! Doesn't that make you want to get out there and keep going! I'm so proud of you. On January 1, 2012, I could not run a single mile. I had to walk/run to build up to a mile! Keep up your progress and soon you'll be FOP!

Gareth, thanks for the support. Yes, it was a sprint- 1/4 mile swim, 12 mile bike, and a 5k. I was over the moon on Sunday. I crossed the line and felt like I just finished Kona! I was very happy with my finish. My work paid off and I was proud. There is always that competitive side of you that wants more and like Troy said, it will fuel my fire. Sunday was one of the best days of my life. I'll never forget it, the feeling, and the accomplishment. I hope there are many more. Good luck with your training and keep us posted with your progress.

Troy, when are you going to get a photo of you in your onesie to share?? Come on, man up. You are bigger, stronger, and faster than me. Rock the onesie in a photo and post it!

Scott, I know you are down in your basement preparing for world domination. What did you do today?

Way to go Craig on your sub 10 pace! I have been trainig with 4 mile runs. 5 miles is next so I am looking forward to the challenge.

Thanks, everyone! It's nice to have the group to share it with. People who don't train don't always get it.

Congrats on the sub 10 Craig! i hope that's me soon. I don't even start my speedwork until after my race next month so maybe before summer is out!

Ashley,  funny you should say this because I joke with my wife that my goal is "galactic domination" and I always follow it up with a sinister laugh....Bwahahahaha!

I hired a coach yesterday.  I am going to be working with Jorge Martinez from E3 Training Solutions.  I am getting all serious on you now.  After analyzing my goals for this year and next I realized that I needed professional help. (in more ways than one I think)  I was super impressed with my gains on Jorge's winter cycling program and his knowledge is incredible.  So I contacted him  and I am on my way baby.  

Ha! It may be a while. The picture from my current avatar is me on the trails and it just makes me smile. I won't be taking any photos of me in the onesie any time too soon ... but if one gets snapped along the way at some race, I'll put it up here.

Today I'm taking a rest day. I was scheduled for 5 recovery paced miles, but we've had some family drama (my brother is staying with us for now after his apartment burned in a fire ... no loss beyond property) and I think it finally just caught up with me today. I opted for an extra 90 minutes of sleep given that I'll be on campus until 7:30pm tonight. I'll probably make up the run miles on Friday.

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Scott: I've no doubt that you'll rule the galaxy in no time (we're talking about the Chittenden County galaxy, right?)

Craiger: Solid work, my friend! Excellent run. 

Hmmmmmm. That conversation we had years ago about how much you'd like triathlon. Yeah, um, my apologies to your wife.

And good luck with that domination thing... if anyone can do it you can!

You are absolutely right Nicole.  You are to blame for this madness.  Thank you.

Troy, if I start running with the fellowship maybe I can actually finish a race strong.  Looking forward to the 5th.  I changed my schedule around.  I just need to know when and where to be.  Is there a registration for that event?  

Are we getting a little history lesson? Scott, Nicole got you into the triathlons?

There were a handful of events that led me to this sport, but a conversation with Nicole several years ago was one of the main motivating factors that got me training hard for my first.  

I really am sorry. Seriously, though, I'm glad it worked out this way because you motivate me to get moving-even when I was not doing anything for over a year. I just didn't know how type A you are...  It's good, though, because you've come so far with it and learned so much and I'm still a beginner. Now you can help me. If I had known you'd be so great at this I would've called you when I first became interested in triathlon. I would have done an IM by now!! Really the best thing that ever happened to my training was you becoming a triathlete. I just find your drive so awe-inspiring.