Fred D's Ironman/Half-Ironman focused Mentor Group --CLOSED (Page 36)

I got a 9.5 mile run in this morning and then had to make the long drive to the office.  Also have a 6:30 pm public meeting near the office for a project so going to be a late evening too.

The run went well this morning but thats all I can fit in today.  Have a good day!

Well, we seem to have some very good swimmers here so i have a question.

If anyone has looked at my logs, you can see that other than 2009, i have not really swam much for the distance and frequency of races that i do. So i have made it a point to get in the pool more this year and get back around to the volume i did in 2009 which was my best swimming effort year.

For instance last night i did some swimming, i did some easy intervals, basically some 5x50's and 5x100's, my 50's were in the 40-43 sec area and my 100's were all around 1:38's, i was resting 15 secs between the 50's and 30sec between the 100's, i know the rest period is long, but it is only the 2nd time i was in the pool in the last 6 months, and did not wanna over cook myself.

So my question is, would i be better served doing more drills, or would you concentrate on more/longer sets working on getting the rest interval down to where i am swimming 100's 200's on a 2-4 min interval or less, and upping the distances each trip to the pool??

any suggestions are appreciated, i would really like to get a fresh water no current HIM swim down to around 30-32 mins and be fresh for the bike.  I obviously did that distance twice last year at race pace, but i was close to 40mins swimming and my legs felt horrible and cramped up when i exited the water (inner thighs and hammies), i had an issue getting out of my wettie and it all obviously hurt me on the bike for the first 5-10 miles while i loosened them up, warmed up and got into the groove.  FWIW i went 2h22m on the bike after that 40min swim.

I had a fantastic run today just to find out that a huge CME hit the earth.  This most certainly affect me and made my run effortless. 

So I am on a recovery week but today’s run was to be 7 miles at 8:45pace.  It took a LOT of discipline for me to keep it easy. 

This brings me to a question for the group.

Do to find it harder to push though a hard training effort or harder to keep an easy pace?

Ha! nothing beats a Gerbil run - setting it up high certainly gets those legs moving!

No we disbanded last June.  That was real tough discussion.  I no longer had the means to be involved in two sports.  I felt that Triathlons were more important to me that dog sports, even though my health was not good at the time.  I truly miss it. 

he was a slacker, we all know the cool guys go to 11....LOL

9.8 is huffing on a dreddy!!!

Both! Usually depends on how I feel. If all the stars are aligned, I find it harder to slow down.

In re: to the EM club- I saw it last year online and read about it.

I work out with Hempfield Tri Club. I do join the guys from Lancaster Tri Club from time to time. Nothing formal. Hempfield is more structured and all follow a daily practice regimen. No fees but plenty of support from within. 

My sister (3:22 marathoner) is super-competitive on the treadmill. She will run faster and farther than anyone around her. I'd love to see her up against that guy!

I decided to try her method on my only treadmill run this year... everyone else was walking and off in like 20 mins... guess that's not always good motivation!

I think that’s a great point Bryan. 

For me I usual set some goal and then feather the intensity to make it fit my plan.  Goes for hard efforts as well, if it just feels too easy the intensity goes up.  This has worked for me.  Today’s run was suppose to be easy I ended running an 8:30 pace and in felted easy.  I wanted to go harder and probable should have gone even easier. 

Definitely agree.  When I have aerobic runs scheduled I bring my garmin along but just run by feel and do not even look at the mile splits because it doesnt matter.  They can range from 7:30 to 8:15.  I have even started to run tempo portions by feel and check my garmin when complete to see how close I am to target pace and usually get within 5 seconds or so per mile.

 for you roadrunners out there - how much track work do you do? once a week?

I agree but man that is so hard to convince folks.