Not phat? Phatknot SLAYER - CLOSED (Page 36)

How far can you run comfortably on a long run?

EDIT: not heard from nicruns or nerdjock!

This is interesting. Haven't run much at all but can run 20 miles easy no problem and is doing a HIM in 30 days. First off the true issue is you need to run more and run more consistently but I figure you know that already, So we are in a 2-3 week build of which the key is to NOT INJURE YOURSELF and get some endurance under your belt asap. I would not do any speedwork now.

Frankly I dont like the concept but I like you Peter. I just dont like the cram method. And I question the sense in running long with a small base. Can and will you do it? I bet you will. Will it go to your hopes/expectations? Only if you are realistic. Sorry if this sounds like a lecture. I am still a big fan of yours.

Sorry, guys, I've been crazy busy...travel, work, etc.  Raced an Oly on Sunday.  It was decent.  First OWS where I haven't freaked out at all.  That said, I was so slow.  I think I swam an extra 500 yards or so and my time shows it.  The bike was really good.  Averaged around 20mph and passed tons of people...guess that's one of the pros to being a crappy swimmer .  The run was fine.  The first 2-3 miles were on sand, some of it very soft, and that part was not fun.  My legs started to feel really good around mile 4.  I definitely have a lot of work to do before IM CdA, but I feel very motivated.

Going to ride long today, along the ocean, from Torrey Pines, up past Oceanside.

Great job on the Oly Nerdjock.

Thanks for the input. Sometimes it takes a reality check. I looked back at my logs just to see how bad I slacked off on running. Not pretty. I had planned to maintain 100 mile/months but it hasn't happened in a while. My last long run was only 11 miles 5 weeks ago. I was pretty consistent up to that point. Between skiing, travel, work, weather and laziness I missed a few crucial long runs. I don't plan to cram but I do plan to get 2 more long runs in in the next 2 weeks before taper. I am reconsidering the 1/2 mary this weekend. I think I have the run volume to complete it comfortably and it would be nice to run a course that is supported with water stations instead of having to drop bottles.

It's interesting to me how the logs really keep me honest. I really thought my volume was a lot higher than it really was.

My 20+ mile concept was based off my runs back in Oct. I still think my fitness is  at that level because of cross training on the bike.

Nerdjock in the house! way to go on your race.

Im really nervous the way you are talking Peter. I think you should really focus on what your body tells you on the upcoming long runs, even at a 10 mins pace. I do agree you have not lost all of your fitness from last year but we are about in April and if you tell me your logs are a bit thin, then you better be extra careful that you don't ruin your season prematurely. Admittedly I am a bit conservative as it comes to advice giving but, being big like me, something funny could happen and you could do more damage than good trying to cram for this HIM or during racing.

How about entertaining the concept of doing a different HIM with more time to prepare, an aqua bike, or just training? How married are you to the HIM at the end of APril? If you are married to it, then see what your body has to offer and take that and only that. ANd mentally expect what you will get from what you gave.

nicruns in the house but we got a blank post! bring it baaaaaack!

tri4fun73: your plan sounds wise. PACING is the key. enjoy your day and SURVIVAL is wise. the two are more closely linked than we like to admit. report back to us and bring on any new questions you might have.

Peter, I am looking into rev3 SC in Oct but its a week before TTT-Nc so I am not sure about it. Are you doing it? Id love to have someone to chase!

I am fully committed (married) to Tri-Charleston. I'm sure I will be fine. I won't push the run. My 6 m today went fine. I will do a brick tomorrow and another 6 Thurs, bike Fri and long run Sat with a long ride Sunday.

The REV3 is on my short list. I'm embarrassed to admit it, but I put in for the KONA lottery. If I get into KONA,  Rev3 is  out. If I don't get into the lottery I will definitely do Rev3. Anderson is my "hometown" My parents still live there.

nothing to be ashamed about doing the Kona lottery. we will all pull for you to get in! ill be interested in how your run legs come back to you in the next couple weeks so keep us posted. how long will you run Saturday?

i just put in for a free rev3 slot from my team so i hope to see you there Peter. shanks doesnt want me to do either the oly or half but i want to do both. problem is i have my second A race of the year the next weekend (TTT-NC) and he doesnt want me to go there with no zip in my legs. however, i really want to do the rev3 stuff that is so close by. the other problem is the wife and kids may not want me away for two straight weekends.

where ya at nicruns?

My running legs feel fine. I did an anaerobic spin this morning (Spinnerval 23 #1) which is basically 7x90" at 350 w with 90" rest followed by 30 min run. I will do 6 miles tomorrow. I am planning on 15 miles Sat followed by a recovery spin with the family. (5-6 miles on my mountain bike chasing my daughter on her pink Barbie "Blade". Long ride Sun. 

I received an e-mail from Rev3 a little while back that said both races (oly and 1/2Rev) will be on Sunday due to the Clemson football game Sat and the inability to get permits and support for road closing on Sat. I would expect them to run both races at the same time so doing both is probably not possible.

FWIW I woke up to a torrential thunderstorm this morning. I thought my planned run was not going to happen. It wasn't pleasant but I did it anyway.

way to HTFU and get it done in the downpour Peter! thanks for the rev3 info. i emailed them to see if they are the same time but i bet you are right. hope to connect with you at one of these races.

its pretty stellar that you can just throw down a 15 miler with little base work. I am not able to do it like you. Maybe thats partly why I train so much. I lose it so quick....

saw this from Friel and wanted to forward it to you guys:

http://blog.trainingpeaks.com/2011/03/interval-workouts-for-triathlon.html

hahahaha!

sorry about that!

i may have mentioned something about it being a GORGEOUS day to run on Sunday & still being slow, but taking 7 min off of my previous 30k PB time.

(which i'll take!)

i felt great for the last few kms (which was a nice change & helped boost my confidence SLIGHTLY heading into my 1st full marathon in May).
but i've got a LONG way to go & improve!

but, my quads (& legs in general) are still sore.
so i've backed off of the running for this week
went swimming with my masters's group on Monday night
went to yoga (for the 1st time in MONTHS) on Tuesday night
& tonight will be another return to the pool
MIGHT go for a bit of a jog on Thursday (to test the waters) & then aim for a slow min 10k run over the weekend.
hopefully that's a realistic recovery plan for now!

next battle: DEBATING whether or not to get a wet suit. i've never tried one! but i'm tempted...

What a week. I was feeling absolutely de-motivated for the past two weeks. Between having the whole family sick and work problems I had basically stopped working out.

And then my first race came along. (actually my second - but I skipped the first so let ignore that part of the story).

I had a great day running the Around the Bay 30k and it re-ignited my desire to train and race. Like Nic I also took 7 mins off my PB. The conditions were excellent, maybe a little cool - my car indicated -12C as I drove to the race - but the adrenaline, the results and the throng of fellow racers made it seem like fun again.

Great job Nic on your race! My thighs feel horrible as well.

Awesome performances mgalanter and nicruns. glad to see you laid it on the line and got a PR! Also, working through sickness and motivation, which go hand and hand in my view, is great.

gotta have a wetsuit. i bought used ones after a proper fitting. there is a really good used market for used wetsuits. full sleeves are fastest and warmest, no sleeves are less restricting and better in hotter climates, and there are several good makes/models. let us know what you look at.

I have a blue seventy helix in both full sleeve and sleeveless because I live in ga. however, i mostly use my two piece full sleeve desoto t1 now. i find it easier to get on and off.

I have a Zoot sleeveless but if I were to do it over I would get a full sleeve. The Zoot has held up well for me but my wife has a matching suit for herself that has quite a few fingernail cuts. Most of the races down here are borderline wetsuit legal. A full suit is a little more tricky to get off (and on) but will make you swim a little faster.

My run today was a little shorter than planned but the legs feel fine.

Great job on races everyone and Ashley - CONGRATS!! 

Keeping on here in Mass.  The CliffNotes version - lost 5 pounds in March with refocused dieting.  At 5'8" I am now 147.  Don't have much of a goal - just going to keep plugging along until it feels right to stop I guess. 

I am trying to be consistent with my IT exercises as it has been flaring up.  It can get very discouraging to have pain like 2 miles into a run. 

We got a new swim coach for our masters swim class and he too thinks I need to master the butterfly.  WHY? What is the matter with these people? 

My son's skin disease is something weird and apparently undiagnosable, but the path report says no malignancies and it's clearing up so I have promised him we'll stop poking him as long as it goes away. 

Signing up for a sprint with my son and MIL.  I get the swim (website promises it's through the weeds and lilypads) my son has the run and my MIL is biking.  Can't wait!! She's 65 and he's 14. Should be a cool day. 

Forecast calls for 4-7 inches of snow tonight.  Ah, spring.

Well done on that successful interview Ashley.

Nic - how are your legs feeling 1 week after ATB30k? It's a good race to prepare you for the Mississauga Marathon but the courses are different. I did the same combo two years ago - I found the Miss. Marathon really easy for the first 30km, hard for the next 5km and then death-marched the last 7km. My mistake was not getting in any long-slow runs in April. I only focused on higher temp 15-20km runs.  

I'm stuck in a snowstorm in Saint John, NB and as no flights were getting out yesterday, and I'm as sick as a dog. My training is going to suffer. My 4 year-old had pertussis (whooping cough) two weeks ago (which became a mild case of pneumonia - fortunately grandma is a paediatrician) . Now I'm running fevers and trying to eject a lung. But my biggest worry is that I've a 60k crosscountry bike race in 2 weeks and I've not ridden outdoors since October.  I'm beginng to realize that since my Triathlon / sports hobby started my priorities could be construed as questionable.

Well done all on the racing efforts = sounds like you did a great job.

Good luck tri4fun73 for this weekend, I'll look forward to hearing how you get on. 

I've finally got a week at home so I'm busy training and plannng this weekend so I can get in lots of training while at home. 

What's everyone else up to? 

I would do: April 3: 18 miles, April 17: 20 miles, April 24: 18 miles, May 1: 10 miles, May 8: 5 miles.  You could even start your taper April 24, depending on your recovery time. Some people recommend not going over 18 miles during marathon training, but I find that hitting a 20 mile run is a huge confidence booster.  Good luck!

Mark: Sorry to hear about your daughter!  Have you all been vaccinated for pertussis?  It's recommended that adults also get vaccinated.

I swam (finally) and ran almost 6 miles yesterday.  Thinking about doing a triple today.  Tomorrow is going to be a long ride with lots of hills.  I have serious boredom issues at the pool, so to help this, I purchased a waterproof iPod shuffle case and a new shuffle that attaches to the back of the head, through the goggle straps.  I used to have a waterproof iPod case that went around the waist, and it was pretty good, though I didn't like having earphone wires snaking all the way up my body. Hopefully, having this stuck to the back of my head will help.  Thinking about downloading books.  Must find distraction...esp. since my swim performance at my Oly was not good.  I didn't freak out, but I was all over the place.  Must improve for IM CdA.  84 days!

Just finished my long, miserably slow run.

I agree with the pool boredom. I never listen to music while S/B/R but I do copy and paste my planned work-out into notepad, print it out and take it to the pool with me. I found it really helps to follow a planned workout. The time seems to pass a little faster.

I hope everybody stays healthy and the spring weather gets here soon