Baowolf mentor group is [ Closed ] (Page 31)

Have a great race tomorrow!

So fishing dreby this morning with the youngest 2.  My 7 year old hooked and brought in 3 trout, I caught 2 more after the derby for a nice meal.  By 2 pm though, it was 20-30 gusty mph wind which when you add in my 10 mile hill o death, for a long bike ride with the 2nd have being into the wind for 35 miles.  Tired.

Rock your Oly, sorry about the illness, get a sweet ride to get that bike speed up and.. stuff.  night.

I finished the Olympic race.  I will do a complete race report but here are some of the highlights, with estimates on time.  The swim took 33ish minutes, which is around 2:00/100.  This is a couple minutes faster than any practice swims I had.  I was super pumped!  I had no anxiety, which I was worried about with the dog attack earlier this week.  My new replacement wetsuit worked great, as it is an XL instead of 2XL, and fit great.  The first transition was terrible, but what did I expect not having done one of these in 12 years.  The swim ended on the beach, which then required a walk up steps, through a pavilion, and then another 75 yards.  My wetsuit got stuck, my heart rate monitor strap came undone, and the sprint people were coming in all over the place.  I finally got out of transition (8 or so minutes, counting the treck from the water to even get in transition. 

I did the bike around 1:23, which came out to just under 18 mph, which I was again happy with.  I don't feel like I overdid it on the bike, but maybe I did because the run was not so good.  I did the run around 1:13-1:14, which came in around 11:50 a mile.  I was hoping to do these miles in under ten.  I felt like I was pushing pretty good, I just didn't have much.  I only walked through the aid stations, and my 2nd half was as fast as my first half, so that was a positive. I finished in 3:19, but should be able to take 6-7 minutes off if I don't stop for a picnic in transition. 

Overall, I am pleased.  I had no breakdowns, panics, or getting losts.  I didn't forget anything.  I was completely beat when i finished, but feel better already.  I didn't get much sleep last night because of the three hour drive to the race.  I was up early this morning, had to pick up my packet, and then wait around for over 2 hours.  I do know that I am going to have to put in 6 good weeks of work before the 70.3 July 15th, but hey, I could barely run a mile 5 months ago so I'll take it!

Great job Larry!  Way to go on the swim, that's a super time, and great you were so relaxed.  And yes, I'll now officially be jealous of your bike time too.  What an awesome day for you!

More bike shopping, but not much closer on a decision yet.  Ear infection still not great and may have to head for the doc if not better tomorrow.  Just doing some easy runs for now.

Larry, great job.  In 5 weeks you have time for 1 peak build cycle and then taper for race.  Your fitness will not be that much better than now, but some.  So this means you will need to pace your bike a little slower for your HIM.  For those 2 weeks out, you will not gain any significant fitness between now and race day.  Do not kill yourself trying to build fitness that will not magically appear.  maintain what fitness you have with a proper taper and then race smartly with what you have in the bank. 

For everyone else.  This is a reminder that Triathlon is a lifestyle.  No 1 race, breakdown in diet, injury, illness, bad race prep or execution really matters.  It is like erossion, you are eroding your previous poor lifestyle choices (lack of exercize, eating too much, not taking care of yourself).  There will be weak moments when that apple pie just gets the best of us or when we blow off a workout or 2 and just sleep in.  These are momentary setbacks, things that can be used for further motivation to be careful of in the future, but not a reason to stop the lifestyle or beat yourself about too much.  Train smart, race within your training and enjoy simply being able to run, bike and swim.  To be doing something that 99 Percent of people do not do and do not understand.  We have a larege grouping of Type A's who want to accomplish everything right now.  A HIM or an IM are not a do it right now type of thing.  When people are not ready for a race I say so, when they are I say so.  That doesn't mean you can go out like it is a 100 yard dash if you are so/so trained for a HIM, but if you go out at a low Z2 and accept that there may be some walk/jog or whatever, you can complete it.  You will learn what it takes to do it better next time and there will be a next time.  I did an IM with only walking because of a calf pull up until the 5 weeks before the race.  With a longest run of 10 miles I was able to run the entire IM marathon.  It can be done with a lot of walking (20 miles a week + ) and a thick base underneath, but not ideal. 

So chin up folks, we are triathletes.  We do eat too much now and again, we do miss workouts, but.... we overcome, we become stronger, we compete, and we accomplishing things we never thought were possible before.  I am proud of everyone's training, racing and weightloss.  Now be proud of yourselves, cut yourself a little slack or use it for fuel for training motivation.  But everyone is doing great.  Enough said, have a great fresh start Monday. 

We have had some questions regarding buying speed.   

Time savings per various pieces of equipment in a 40K (24 miles) distance, Assuming that bike rider can hold 27-28 mph pace, less advantage if slower:

TT suit - 134 seconds

Aerobars - 122 seconds

Where is the "like" button?  Steve, thanks for a GREAT post.  The erosion analogy is perfect.

Question:  I'm going into base building mode for running....keep the HR below 155.  Not quite willing to go down to MAF levels as I just don't buy the whole "one size fits all" heart rates.  So yes, just pulled that # out of the air based on feel.  Currently requires short walk breaks given the rising heat & humidity here.  This is both for base building and to keep me going through the summer heat without imploding.  So what would be a good plan in terms of weekly run mileage during this base period if my goal is a winter marathon (+ a few halfs)?  I'll add biking and swimming on top, but will likely take a break from racing in the hottest part of the summer here (July and August), and then hit an OLY or two in the early fall.

Carol, if I remember your HR is way high, so the basic HR formulas do not apply to you.  Have you done a recent TT test for run?  (10 min warmup, 30 min sustained hardest effort, average HR over the last 20 minutes).  If I remember yours is up around 190?  Z2 shouldn't have any walking in it for someone in as good a shape as you are in.  For maintaining base run with halfs and marys coming up I would want to be doing 3,4,6,4,12 ish or 3,4,5,4 11 (25 to 30 miles per week).  That would allow you to build to a half mary in about 2 months or a full in about 3-4 months.  Of course it depends on how much fitness you want to cary into a marathon.  I usually like 100 miles per month running as a low base (off season no races planned in the near future), 150 a good triathlon base (HIM/IM) and 200 a good marathon only peak with like 1 bike 1 swim per week cross.  What are your goals for your races?

I tried to stay in Z2 for my entire 16 mile run on Sunday.  I was able to hold it for 14 miles, but then crept up into z3 the last 2 miles.     

Thanks Steve!  And nice almost flat HR long run for you!

Yes, I have the heart rate of a humming bird.  Haven't done a TT test or 5K lately, but I suppose there is no time like the present.  Will make that my goal for tomorrow's run and see what it yields.  As far as goals...running wise, a couple of half mary's in Nov/Dec timeframe, and then Cowtown full in late February. Would love to get closer to 4:10ish in the full, which is McMillan prediction based on my halfs this year.  Perhaps overly ambitions, but hoping w/ a good base and some things going right it could happen.  Have a few tri's on the radar (sprints and OLY's), but pushing thoughts of a HIM to 2013.  Would rather get better on biking before I try that. 

Yep, this one made me laugh!  Glad you have hope of more for this week.

Carol – Glad I could bring a little sun to your day. This is our own personal confessional after all. Right?

is anyone a member of a tri team in our group? I have never joined one, but I think I have found one that looks promising. Not only do they race but they also focus on community service, especially towards cancer research and serving cancer patients ( random acts of kindness, like delivering food, visiting them, hanging out with them). The founder of the team is a cancer survivor.

I think it sounds really cool to be on a team that races for a reason...

Exactly...and one where others "get" the struggles as well as the victories.  Very nice pace improvement!

Not me, though I tag along on the fringes of a couple.  Sounds like a great group, and one that you feel drawn towards, so I'd say go for it!

OK, so I did the TT this morning and it yielded avg HR 182 for the last 20 minutes (more details in log).  Plugged that into the BT HR zone calculator and came up with:

So for the base period should I stick mostly with Z2 for all runs, or mix in some Z3 tempos and/or Z4/5a intervals on some of the shorter runs?

And speaking of confessions...ugh, I weighed this morning.  Yes...it IS a new day isn't it?!

Carol, so if you were trying to workout at HR 155, it would be difficult to maintain any kind of decent pace.  So for you my long runs would be around 165 to 168 ish.  Shorter runs would probably be in that 166 to 173 range unless it is a recovery/smell the roses run.  Your tempo run will start around 165, slowly build through 173 and end up around 177 before dropping back down.  Your 800 or 1 mile repeats should get up around 182 give or take based on your fatigue level.  If you do 3 (recovery), 4 (tempo), 5 (800 repeats 3-4x ), 4 moderate (low z3) and 12 (z2-3) that would be a decent base before you enter a real half mary plan or whatever.  You could alternate your 800 repeats with quarter to half mile hill repeats every other week.  Start with 1 800 and then week2  do 2 800s separated by a quarter mile recovery, add 1 more per week.   

Jim if your logs are up to date, it looks like you are taking 2-3 rest days a week...  Your swim yards are about half what I would like to see at this point in your training, your run is inconsistent and your bike is not where I would like to see it either.  Not to be hard on you, but you are going to have to nail this last 1-2 build cycles.  Your shorter bikes and runs need to set up your longer bikes and runs.  For your long bike you should probalby not jump more than from 80 to 100 this week, then 110 next week 115.  I am not sure if you are doing every 3rd or every 4th week as a recovery week.  Your last long run was 14, so this week 15, next 16, next 17, then 12, 17 or 18, 12, 8 race.  Bike something like 100, 110, 115, 80, 115, 70, 40, race.  Swim 3750, 4200, 4700, 2700, 5000, 3700, 2500, race.  Or something like that.  You are going to have to stay within yourself for your race as you only really have 1 peak cycle instead of 3. So June should be around 550 to 650 miles biked, 130 to 140 miles ran and 30,000 to 40,000 yards swum. 

So ya it snowed down to about 5000 feet lastnight looks like 4 inches (I live at 4500 feet), so the monutains are covered and it was 38 this morning by the time I left for work.