Mad Manatee Mentors 2013: CLOSED (exc/ Pop Tart bribes) (Page 35)

Here's a good bit from Shane (gsmacleod) in Tri Talk about how to pace an Oly, and most specifically, the run.

SALTY ... oh wait, she's on vacay or something silly training-interferey like that. Humph.

"In general, you should run an Oly at or a little faster than half marathon pace if you've paced the swim and bike well. It should feel as hard as a 10k but just a bit slower so the effort will be high.

For the pacing, if its your first then you'll probably want to play things a bit more conservatively but for performance in an oly, the following pacing should get you close:

Swim - hard for 300m then settle on some feet and swim at race effort (just a bit easier than a 1500m standalone)

Bike - a notch below FTP if you're racing with power - say 92-95% and if using HR, low to mid Z4.

Run - aim to be at half marathon pace over the first 1k and then its a matter of holding on for 8k. Last km drop the hammer with whatever you have left and pick it up every 10s. Best result will typically come from a negative split but you'll want to be seconds in the difference over the first and second 5k, not a full minute"

Might be a bit tricky to explain and understand, but think it takes really developing a feel for oneself. I've used the aches & pains along with what felt most natural to run in. For me, that was a lower ramp with little support (aka neutral). Then within the aches that come up, learn what ones something should be done about it vs what ones can develop through conditioning. My knee issues of a few years back were not developing through conditioning, so had to do something. The Kinvaras put more load on calf & achilles, but these could be conditioned for that, and were (stride also felt more natural). Aching heels from ramping up to bigger mileage in the Altras could not be directly conditioned as it was the bone, but stride did adjust over time and things are fine. Adjustments like that most always lead to better running economy as well.

^^What she said!!  

Go Racing Manatees!!! 

Hi All!  Remember Me?   I have missed all of you.

Things have finally settled down (kind of).  The move is done, and I am mostly unpacked.  The garage is clean and organized, as are the Master Bedroom, Son's room, and Kitchen.  I just have to finish the office, but that's not to big of a deal.  

In addition to that, I was dealing with a lot of garbage at work.  I won't bore you all with a long story, but that too is finally settling down.  

I joined the company softball team, and have played 2 weeks in a row.  That has been a bit tough, because games are on Thursday night (8:20 and 9:30 p.m.).  On Thursday's, I leave for work at 5:30 a.m. - come home and have medium bike, short run day (23 mile bike / 3 mile run last week) - eat dinner, head out for softball, get home and am in bed by 11:00 p.m.  Very long day, that makes it very difficult to get up for work on Friday mornings. 

I have been coaching swimming on Mon, Wed, and Friday night.

Paperwork is almost done and turned in to make my divorce official.  This will be nice to have done.

I'm working on a very exciting side project.  I also still have a few website clients on the side and have to run reports and make changes to their websites for them.  Just landed another new client, which will be nice extra money, but not sure where I am going to find the time to build that website!  Somehow, I will make it work.  

Next week, I head out on a road trip to Denver.  1 week vacation, hitting the road, taking my bike and am going to "train" my way to Denver.  I have planned training stops in Missoula, Billings and Bozeman MT... Will be doing a nice Ride in Boulder, CO... and will be training in Utah and Boise, ID.  I really need this trip. Can't wait.  I leave on Wednesday Morning.  

Sadly, I didn't make it to the 1/2 marathon in Eugene that I REALLY, REALLY wanted to do.  I was not prepared, and did not have the time.  I am however racing my first Non IM distance Triathlon next month.  I will be doing the Pacific Crest Oly in Bend, OR.  I can't wait for that one.  

NO time to catch up on the last 200 pages, but

Do I owe anyone a video swim analysis?  If so, please let me know, and I will jump on it. 

Alaska Jonathan - when do you leave and when will you be in Seattle?  We have to meet up and run, ride, swim and/or have a beer.  

Salty - I read (a long time ago) you were switching to triathlon mode.  Do you still want to get together for swim coaching?  I'm sure you have a plan from Yanti, but I may still be able to assist with the hands on part..  What I mean is, it may be useful to have someone there once in a while to analyze the stroke and help with the workout.  Totally open to all kinds of options (like trading run coaching for swim coaching)    Message me and we can work something out.  

I am updating my training logs after this post.  I dropped off the training for a period of about 2 weeks, but the last 2 weeks have been outstanding.  My IM is just over 3 months away.  No time for slacking now.  

Awesome news about your dad!   And I love the new nickname for the lizards!

Artemis - 2013-05-11 11:56 AM Went for a family run this morning.  2.25 miles total.  

Awesome!!!   No pain?

SKRAT!!! Hi buddy, we've missed you!!  {{{welcome back hug}}}  I haven't had the cojones or assistance to make a swim analysis video yet, but I will be sure to let you know if/when I do.

Best of luck with your move and training and your road trip, so exciting!!  I wish you were making it to the east coast (we're not all as bad as you once said).

melbo55 - 2013-05-11 1:04 PM

Artemis - 2013-05-11 11:56 AM Went for a family run this morning.  2.25 miles total.  

Awesome!!!   No pain?

Not really.  We were going pretty slow, though.

RR is done.  The race was good, with a real laid back feel.  I really like the small local races.

Just for reference, I usually set three time goals, one being really a stretch, one being the actual goal and the last being the "If all goes wrong, finish in this time" goal. I had these set as 1:12, 1:15, and 1:20. But my real goal was to push the bike pretty hard and see what I had on the run.  This was as much test as race.

Good to see you got out there and had (I hope) no ankle/leg pain. I thought you were doing 10K, so I figure it was all good. BTW,shoe replacement time = Yeah!!!!

Nice!!  Can't wait to see it!