kaburns1214 Mentor Group 2012 Part 2 - CLOSED (Page 33)

NICE!!!!

I had a great workout this morning. Three hours on the trainer and my legs felt electric. I had to keep reeling myself in. It was definitely the right decision to not add 10% volume this week but to instead drop 5% on the bike and run. The intensity was also less this week which helped. This is the largest back to back week volume I've had. If I can duplicate it this coming week and have a good recovery week after that will set me up well for my last 3 weeks of hard training before Patriot.

So last week:

Don't beat yourself up Carrie, that's a huge PR.  Focus on the positive.  Training on flat and running a hillier profile race is tough.  I did the exact opposite last year for Savannah.  Trained on hills, Savannah was pancake flat.  I've never hurt so much (well, except when I ran Chicago - ha!).  Lesson learned, train on similar terrain at least a portion of the time.

But 13 minutes!!!  That's awesome!

Carrie - Savor the goodness, we are only immortal for a limited time.  Days like these were you suffer but come across the finish line with a PR, thse days are days to accenture the positive. 

YOU did great.  You are great.  Celebrate because Tomorrow new challanges await you.  Go on!

Mary Eggers won the Duel in the Pool for Teens Living with Cancer:

http://lavamagazine.com/features/in-buffalo-lance-gets-chicked-for-cancer/#axzz1tQJ3iI8q

For where you are heading into Patriot this is what I would have a build week look something like this:

Mon - Easy Swim (45 Min) & Easy Run (30 Min)

Tue - Bike with tempo intervals - 2 x 20 Min at Z2  (90 Min) & T-Run w/ First mile hard and then settling in (45 min)

Wed - Endurance Swim (60 Min) & Easy Bike (60 Min)

Thur - Run w/ speed intervals (80 Min) & Aerobic Bike (80 min)

Fri - Long Bike (3 hours)

Sat - Interval Swim (60 Min)

Sun - Easy bike with interval (90 min) and Long T Run (100 min)

The trick is to make sure that the easy stuff is really easy so that the hard stuff can be really hard, so its important to build rest/easy days into the week as a while. 

Also a bit dorky, but I was the Blazeman Warrior of the Month for April:

http://www.waronals.com/uploaded/newsletters/2012/April%202012.doc

Congrats Carrie, awesome job!!!

That whole thing is totally freaking awesome, be sure to congratulate Mary for me!!!  What an awesome event and experience!!

Mary is a Rockstar!  I'll post the video of the race as soon as I get it.

Thanks that's not all that different than what I have planned but as you say the trick is to make the easy really easy and I'm getting better at that.

Sunday (already done): 15 minute trainer warm up @ 113 average HR, 169 average watts plus 105 minutes run @ 131 average heart rate, 11.4 miles total @ 9:13 pace.

Monday 60 minutes trainer in recovery zone.

Tuesday Masters swim 60 minutes, 60 minutes z1 run

Wednesday 2 hour trainer ride with 30 minute zone 1 warm up, 60 intervals 2X20 plus 3 ten second all outs at the end, 30 minute recovery zone.  60 minute z1 run.

Thursday 60 minutes masters swim, 60 minute z1 run.

Friday 60 minute recovery ride on trainer, 30 minute swim mostly drills and form.

Saturday 3.5 hour ride.

If I'm feeling beat up I reduce the runs on Wed and/or Thur. The one thing I don't do that you recommend is the speed intervals with running. They tend to take a lot out of me so I've eliminated them for now. Not sure if this is the best action but it's helped. Back in January I think that's why I bonked when I got to this volume.

If you have suggestions on tweaking my basic schedule I'm all ears. Also my recovery week which is next week will be these volumes X .8 and I eliminate intervals on the bike and take my pace down about 5-10%.  Again very open to tweaking.

Video coverage by a Buffalo news channel of the Duel in the Pool:

Duel in the Pool Makes A Splash

You may have answered this and I forgot, but how did you set your zones?

That's so cool! I'm glad Lance accepted that challenge and they were able to raise so much money like that!

Yesterday we had our 2nd annual Albuquerque Brew Pub Tour. Rode 43 mile, stopped at 6 brew pubs, and I'm tired. It took a little under 3 hours, but we had almost 10 hours of total time with all of the stops. That long in the sun takes a beating on you.

Got a run scheduled today, but it may be a little slower than normal...we'll see. 

Oh, here's a short video clip of Jay (Rocktractor) rocking the hula hoop his wife bought at stop #5

Hula Hoop King

I'm going off of my last half marathon where my average heart rate was 170. I had a knot in my calf and could have easily pushed harder if not for that.

So for running I use:

ZR: 110-122

Z1: 123-134

Z2: 135-150

Z3: 151-159

Z4: 160-170

Z5: 171-185

Great job on raising the money. Fund raising is really tough. I could never do sales for a living.

Kudos and well-deserved, Kelly

Well on my run today my right heel pain returned with a vengeance. Not sure what causes this, but I think I'm going to not run for this week and hope it heals. 

It's a sharp pain on the outer part of the heel and is worse when I flex my toes upward (feels better when I extend my foot toes down). 

Have you ever had your running gait analysed? If you go to the local running store they might be able to tell you if you're heel striking, have pronation, both or other and recommend a shoe to help. I know I was heel striking and have use minimalist shoes on some of my shorter runs to help with my form and it's helped a lot.