Fred D's Ironman/Half-Ironman focused Mentor Group --CLOSED (Page 37)

I just had this discussion with Tif yesterday...we did a very easy run after work and it really had everything I had not pick up the pace.  I find the easy pace harder to push through most of the time.

I was thinking about this as well.  I haven’t done track work since early 90’.

The end of February is when I will know if I can unleash the intensity.  Until then prayers, easy training and planning.

Good morning!

I took Monday off because i felt terrible.  Back at it. Still sleepy but much better.  Got a bike in this morning and then planning to swim tonight.

re: track work - i've only ventured to the track as part of race-specific build.  I've used FIRST a couple of times and they have some pretty good interval workouts that I have recycled for interval runs outside of using the program.  But I tend not to do intervals outside of the training cycle.  I don't expect there to be alot of that as part of IM build but will do what it prescribes.  

It is interesting to see how some plans have it on a regular basis.

I've never done track work so this will be an experience and hopefully with some benefits down the road. 

So true.  Personally I like tempo more for picking up the pace - I get more feel for added intensity but intervals definitely have a place.  And it definitely takes me out of my chatty comfort zone.

Interesting that the Tri Girls tip today pertains to some of the conversation we had today.  Thoughts?  Note, it is speed skills, not speed work.  I'm like, I'm not going to do frequent speed work early in the season.  Anyone do bike or run specific speed skills?

"

SPEED SKILS WORKOUTS

Speed skills workouts should be done frequently in early season training, such as Base 1 and 2 periods. Speed Skills should also be completed weekly in Base 3,and Build periods which are the race specific periods of training. Almost any workout that isn't focused on aerobic endurance or muscular force can be devoted to speed skills. These workouts typically involve drills that exaggerate some aspect of technique. For example, on the bike this could be one-leg pedaling or high-cadence spin-ups. A runner might do grass strides with recovery skips. Swimmers can use balance drills, sculling drills, etc in the warm-up set. Choose drills that emphasize the aspect of your skills that need improvement, and be sure not to forget to drill, even when close to your key races.. This is all explained in Triathletes’ Training Bible, by Joe Friel."

 Sigh, still waiting on mr ups man....

Basically, Joe Friel wants me to skip in the grass during the early Base/Build sessions?

Training doesn't seem so bad when you put it that way.  lol

man, some of your heart rates can get SKY HIGH!!!!  The highest i have ever seen mine on my garmin is 183, that was at the end of a 400 meter or so sprint at the end of a crit race, i must run like a diesel or something, i have a low red line but i make mad torque on the way there!!!

i did a 5k in December, pretty much all out, i went 22 mins flat with an average HR  in the mid 160's and a max of 172

http://connect.garmin.com/activity/134152384

I am guessing the rest of my afternoon will not be productive.  A co-worker (who is an athlete as well) was trying to ask me a question in instant messenger and I told him I couldn't talk cause I had to play with my 910XT and so we spent the last 5 minutes talking about that.  I had to remind him he had a work question.  lol

(garmin.JPG)

I had a hard time deciding what to use.  For screen one I have time, average pace, and distance.  Then I have another with interval time, interval distance and interval pace.  I left the other two mostly alone.  I think you get sgolf no matter what when you upload but I left that on one screen as I thought it might be interesting.  I have a hard time counting and keep track of anything else so it will be good for that.

I don't swim until Friday so I am excited to hear how it works for you tomorrow.

I used it on the trainer tonight.  I still cannot get my speed sensor to pick up.  Annoying but it is a personal problem I am sure.  BUT, that is important as it seems the default if you have pause on is to do it even when you have the GPS off.  That is not how the 305 worked.  So I had to turn auto pause off while on the trainer.  If you had the speed sensor set it wouldn't matter.

I don't practice them.  But, I do make sure in transition I do not do anything standing still that I can do moving.