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Baowolf's Winter training is FUN group..no really it is!! (OPEN) (Page 38)
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| BT Development | Mentor Program Archives » Baowolf's Winter training is FUN group..no really it is!! (OPEN) | Rss Feed  |
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 2015-11-14 5:14 PM in reply to: Pink Socks |
Elite  5316   Alturas, California |  Subject: RE: Baowolf's Winter training is FUN group..no really it is!! (OPEN)Goodness Pam, no words here, just thanks. We all support each other and it is you (everyone) out there training day in and day out and nailing race paces. I am just happy to be a part of it and so humbled that you let me into your life to share the challenges and victories, but I kinda like the victories better. How many people are there out and about that hit a huge PR on a marathon, want to run a race the next weekend to support a friend and then are already planning how to top that performance? Not many. /tips hat to Pam and the group. Keep at it, life is a journey that is best enjoyed by fully participating. On my last day I want to be able to say that in life I put my heart into everything I did and tried to drag everyone to the top of the mountain with me rather than push people out of the way to get there or to not climb the mountain at all. Whether I succeed or fail at anything, it is the trying and helping others that is enough. The outcome does not really matter. And you all help me too. Thanks for making this forum a family rather than just a place we talk about how many months ago we washed our bike shorts and whether our significant others really get it. /puts on proud Papa smile. |
| 2015-11-15 7:41 PM in reply to: 0 |
Extreme Veteran 1222 Tallahassee, Florida | Subject: RE: Baowolf's Winter training is FUN group..no really it is!! (OPEN) Originally posted by Baowolf On my last day I want to be able to say that in life I put my heart into everything I did and tried to drag everyone to the top of the mountain with me rather than push people out of the way to get there or to not climb the mountain at all. Whether I succeed or fail at anything, it is the trying and helping others that is enough. The outcome does not really matter. And you all help me too. Thanks for making this forum a family rather than just a place we talk about how many months ago we washed our bike shorts and whether our significant others really get it. /puts on proud Papa smile. So beautifully put!!! I want to be like that. Never pushing people out of the way but dragging them with me to the top of the mountain. Gulp, that means I have to get up the mountain. Better get to work. Edited by Pink Socks 2015-11-15 7:42 PM |
| 2015-11-16 8:49 PM in reply to: Pink Socks |
Extreme Veteran 1106 , Connecticut | Subject: RE: Baowolf's Winter training is FUN group..no really it is!! (OPEN) Both made me smile. |
| 2015-11-17 12:45 AM in reply to: MuscleMomma |
Elite 5316 Alturas, California | Subject: RE: Baowolf's Winter training is FUN group..no really it is!! (OPEN) Yay forgot how much fun mile repeats are 4x1:00 strides, 4x 1 mile repeats 7:42,7:43, 7:56, 7:55 (hills for last two). |
| 2015-11-17 4:41 AM in reply to: Baowolf |
Member 1293 Pearland,Tx | Subject: RE: Baowolf's Winter training is FUN group..no really it is!! (OPEN) Fellow Stevee Fans I am around again after a long hiatus from Triathlon I just did one sprint after IMTX. I have just been mountain biking and running for the most part and ill be back again next year 2016 for the following races as follows: Dec.13 '15 Mary Jan. 17 '16 Mary Mar. 06 '16 Mary July 30 '16 IM Vineman Short Term Goal Hit 4:30 Marathon , currently 1/2 Mary is 2:00:07 Long Term : 1 more IM Steve i need your guidance and advice again about Vineman i know you're a Veteran of this race. I plan to do what i did for my IMTX race. Im BACK Fellow Trainees. Carlo |
| 2015-11-17 11:01 PM in reply to: strykergt |
Elite 5316 Alturas, California | Subject: RE: Baowolf's Winter training is FUN group..no really it is!! (OPEN) The Vineman course is much tougher than the IMTX course as far as elevation gain on the bike and the run. It often gets up to mid to high 90s on the run, but there is not going to be issues with humidity. Also, the temps tend to be cool for the first half of the bike and then not too bad for the second loop. The swim is nice in that it is in a river with no real current, so you can't get too far off course (2 loop). The bike has no killer hills, it has 1 bigish hill that you get to hit twice, but it is only a couple miles long (nothing like the 8 mile IMtahoe climbs). The first lap or the bike will feel fine, but the repeated rolling smaller hills do wear on you and the wind kicks up on the second lap. So do ride some hills. The run also has more hills than you would think. Again nothing challenging, just some rolling hills that are not a big deal for the first lap, but suck after that. I didn't have to pour water over my head on the bike, but did pour water over my head on the run. I didn't have to use ice on the run, but meh I might if I found myself overheating. As far as Ironman's are considered it is like a 6-7 on a 1-10 scale. I would put IMTX as an 8, but due to the humidity instead of the toughness of the course. IMCDA has a bike that is somewhat more mentally challenging, but similar difficulty, but a flatter run (5). IMTahoe would be a 9 with the reduction in hills (can be an 8 if temps are decent). The 10s have the evil river currents in Asia as well as the 110F heat. Ask questions if that doesn't cover your general concerns. |
| 2015-11-18 4:22 AM in reply to: 0 |
Member 1293 Pearland,Tx | Subject: RE: Baowolf's Winter training is FUN group..no really it is!! (OPEN) Steve Here's at a glance the progression of my Long runs and Long rides of my IMV TP. The Runs are a generic 1 short (3 mi) and 2 mediums(6 mi) then a long run. The Ride is one 45 mins ride and one 60 mins ride followed by the long ride. The progression of Long run and long rides heading to race day week 30 are below. I derived my TP from "Don Finks Be Iron Fit" Intermediate plan please let me know what you think and advice me which could be a better idea. Thanks Carlo Edited by strykergt 2015-11-18 4:24 AM (Vineman TP.jpg) Attachments ---------------- Vineman TP.jpg (116KB - 31 downloads) |
| 2015-11-18 11:26 PM in reply to: 0 |
Elite 5316 Alturas, California | Subject: RE: Baowolf's Winter training is FUN group..no really it is!! (OPEN) Hrm... can't say that I agree with most of that plan. First there is no peridization to it (no recovery week every 3rd or 4th week). The build is funky, there is not a gradual increase in distances for run or bike. Long run should be more like 5,6,7,4,8,9,5,10,11,6,12,13,7,14,15,8,16,17,9,16,17,10,16,17,10,17,18,11, 8 race. Long bike should be more like 20,30,35,25,40,50,30,60,65,30,70,75,40,80,85,50,90,95,60,100,105,65,105,110,70,110,115,75,50,race Long swim, 1400,1600,1800,1000,2200,2400,1300,2600,2800,1600,3000,3200,1900,3400,3600,2100, 3800,4000,2400,4200,4400,2600, 4600,4800, 2800, 5000,5000, 3400, 2200 race, Anyway, that would be my 30 week plan if I were you. Personally my base will be much higher than that starting point, with a standard long run of 13 miles, long bike of 60 and long swim of .....well I need to get back in the pool, but 2000 before I start building. So I would do more of a 25 week build from there and maybe repeat the 15 mile, 85 bike 3600 swim week set a couple times. Remember that your weekly miles will need to also increase to support your longs. Edited by Baowolf 2015-11-18 11:28 PM |
| 2015-11-19 10:41 AM in reply to: Baowolf |
New user 150 | Subject: RE: Baowolf's Winter training is FUN group..no really it is!! (OPEN) Yay Carlo is back!!! I am also in need of guidance for the next step in my training. I am almost done with my run-walk plan (started in October, back from injury) and everything is going great. My walk-run plan had me doing intervals where the walking part would decrease, last night I was doing 3x (9min run-1min walk). By the end of this week I will be good to run 30 mins non stop. Also the bike, I am currently doing 3 x 1hour/week on the trainer (been slowly building to this length to readapt to bike position). Where do I go from here until February-March where I'll start looking at oly training plans? Where to aim for weekly runs - long runs? I can typically run 3-4 times a week. Bike how long should be my long bike? Knowing that my oly race is June 25, my goals are to build a strong base and work on consistency (but I do not want to do too much too soon and burn out before jan-march either). Thanks for your help! |
| 2015-11-19 10:52 PM in reply to: isabella969 |
Elite 5316 Alturas, California | Subject: RE: Baowolf's Winter training is FUN group..no really it is!! (OPEN) Isabella, it kind of depends on whether you want to just finish strong or get faster. If I were to do a long train for an oly (swim 750, bike 25, run 6.1) ish I would probably train pretty strongly for it and then do a repeat of a pretty high cycle relative to those numbers. So if you are at run 4x/week, starting at 3 mile continuous run. 3 3 3 3, 3 3 3 4, 3 3 3 5, 3 3 3 3, 3 4 3 6, 3 4 4 7, 3 3 3 3, 3 5 4 8, 4 5 4 8, 3 3 3 3 (base miles would be repeating the last set with longs of 8 8 3. You could build to that over the next 2-3 months and then not increase distance, but build in speedwork with 800 repeats once per week (up to 6 half repeats at 5k pace), alternate weeks with hill 800 repeats and doing mile repeats (up to 6 at marathon to 10k pace). Bike 15 15 15, 15 15 20, 15 20 25, 15 15 15, 15 25 30, 20, 25 35, 15 15 20 (build to this over the next month or two, repeat the last 3 set at longs of 30 35 20. Once you get here, then start doing intensity repeats day one 5x1:00 fast 1:00 slow, day two 4x 2:00 fast 1:00 slow, day three 3x 10:00 moderately fast, 5:00 recovery. Swim 500 500 500, 500 600 600, 600 700 700, 500 500 500, 700 700 800, 800 800 900, 600 600 600, 900 900 1000, 1000 1000 1100. (repeat last set of three with long of 600, 1000 1100) and then enter in speed sets with day one warmup 200 yards, 50 yard repeats fast x 6 recover 100, day 2 warmup 200, 100 yard repeats pretty fast x 6, recovery 100, day 3 warmup 200, 50s with each one faster by about 2 seconds for 4then slower by 5 seconds x4, then recover. Once you get to the top tier you can just repeat and hit your speedwork hard on your non recovery weeks. Do this, stay healthy and you will own your Oly. You can maintain the top three in each sport repeat for 3 months and burn that Oly up on race day. Take a week to 10 days to taper for an Oly. Feel free to ask questions if you want to. |
| 2015-11-20 7:54 AM in reply to: Baowolf |
| 53 | Subject: RE: Baowolf's Winter training is FUN group..no really it is!! (OPEN) Hi, I just learned that these mentor programs existed. I saw there was one last winter for training with power. Any chance that there will be another this winter? |
| 2015-11-20 2:09 PM in reply to: Baowolf |
New user 150 | Subject: RE: Baowolf's Winter training is FUN group..no really it is!! (OPEN) Originally posted by Baowolf Swim 500 500 500, 500 600 600, 600 700 700, 500 500 500, 700 700 800, 800 800 900, 600 600 600, 900 900 1000, 1000 1000 1100. (repeat last set of three with long of 600, 1000 1100) and then enter in speed sets with day one warmup 200 yards, 50 yard repeats fast x 6 recover 100, day 2 warmup 200, 100 yard repeats pretty fast x 6, recovery 100, day 3 warmup 200, 50s with each one faster by about 2 seconds for 4then slower by 5 seconds x4, then recover. Thank you so much! I would have added running miles much more quickly, so it's a good thing I reached out to you, I don't want to put myself at risk for injury. For the swim, my oly has a 1500m/y swim and I can start at 800m/y as a base distance, just did this today actually. Should all workouts be done as steady continuous/confortable pace until it is time to enter speed sets? Also I am limited in swim time during the week as I go during my lunchtime and can only swim for 45 minutes. I can go on the Saturday or Sunday and do a longer swim then. Again thank you, I will put this to good use and report back as I progress. |
| 2015-11-20 10:01 PM in reply to: isabella969 |
Elite 5316 Alturas, California | Subject: RE: Baowolf's Winter training is FUN group..no really it is!! (OPEN) Isabella you can do some tempo stuff after a month, but I would just do comfortable pace, maybe up it a bit (more so on the bike and swim than run) so if 9:30 mpm is comfortable, do a couple miles at 9:15 or 9:00 and then back down to 930 again etc. You can also throw in moderate paced swim and bike repeats after a month or so, but after 3 months those intervals are going to be much faster. Oh so if the swim is longer just continue the swim yards up to 1500 1700 2000, 1600, 1700 2100, 1100, 1300, 1400 (repeat) similar workouts just a little longer with more 50 repeats and such to fill in the space. Budwiser you can join now I am permanently open, just hang out and tell us about yourself. |
| 2015-11-23 8:58 AM in reply to: Baowolf |
Extreme Veteran 1222 Tallahassee, Florida | Subject: RE: Baowolf's Winter training is FUN group..no really it is!! (OPEN) Quick post just to say Hi. Done so little lately that I can't report much training. Hubby and I went on a weekend trip this weekend and I did so little. Was going to get up this morning for a run but it was in the 30s and that was too much change for me since we have been in the 70s. Maybe I can get a run in this afternoon. Glad to have Carlos and Isabella back! |
| 2015-11-23 6:58 PM in reply to: 0 |
Extreme Veteran 1106 , Connecticut | Subject: RE: Baowolf's Winter training is FUN group..no really it is!! (OPEN) Was feeling like I had this start slow thing down, was quite proud of myself. Am just starting again after a two month break. Did some short runs on the treadmill - 1 mile, 1.5 miles, 2 miles. Since I felt good I decided to speed up and because my foot started to only hurt a little bit, I did 2.75 miles. Knew before I stopped I hurt something, top of foot, knees. Fast forward a week, back in the gym, slowed it down a bit and did 1.2 miles, quit before it hurt. Printed out a BT sprint plan to get me ready for an oly plan Feb. 1. I usually start too late to get into any decent shape so I'm starting now. Working on my high elbow I have quite a bit of pain in my rotator cuff. Pain is lessening but it hurts throughout most of the day. I'm finally going to see a physical therapist tomorrow. I always just assume it will take care of itself. I just don't bounce back like I used to. Hasn't hurt my enthusiasm. I did an oly last summer and this year I will really rock it! Just picked my bike up from an overhaul(?). Fully cleaned, replaced chain and cassette etc. Treated myself to a new saddle. I just ignore pain too often. I spent years ignoring the pain from a ridiculously soft cushioned seat that was meant for riding around town. They assured me that I'd find that little bit of gel they call a seat comfy. Hope everyone is doing well, Mitzi Edited by MuscleMomma 2015-11-23 7:06 PM |
| 2015-11-25 9:43 PM in reply to: MuscleMomma |
| 184 SOUTH WINDSOR, Connecticut | Subject: RE: Baowolf's Winter training is FUN group..no really it is!! (OPEN) Hey all... Been a bit.. Happy Thanksgiving! Enjoy time with the ones you love... October numbers: Only one bike.. hesitant due to saddle issues. This ride was fine. Still may look into a real "fit". Went on vacation to Curacao during my last build week.. Since I have been back just taking it easy and swimming. I did a quick 2 miles to keep loose and really pushed myself for a 4 miler. Hit PR's for 1 mile, 2 mile and 5k.... so I am thinking I will be good to go tomorrow.. My original goal was sub one hour.. and then I looked at last years time, 57 minutes. (4.75 mile course w/ 2+ mile hill).. Will be changing my goals... 1. Finish with a smile, injury free! I will be starting (hopefully) with my cousing who finished in 47 mintues last year.. and will use him as my rabbit. If nothing else will have fun chasing him. Still working out my plans for next year. Have my dates set, just haven't signed up for all yet. What are the thoughts for accomplishing the following: March - half mary - shoreline sharks June / July / August - weekly tri series at Winding Trails and Lake "T" .. Trying to decide how many of the weekly ones to do. This year I planned on 5 of each.. may try to do a few more?? ****************************** Jay, Way to go!! I need to hit the weights this winter too.. finish dropping the last few lbs. Pam - Great job on the PR..!! YOU ROCK!! 3rd AG as well... Woohoo! Jimmy - congrats! you finished.. Proud of you. Way to get through the mental part of it. Especailly with the work life getting in the way, this is a major accomplishment. Steve - Awesome splits... you continue to amaze and inspire.. Hey Carlo - Nice to see you again.. Gonna rock another one. Awesome! Budwiisr - welcome.. come on in, water is fine.. Mitzi - will need to chat about the swim / video.. they were supposed to ciritque it?? Doesn't sound right. YEs - take care of yourself.. need to be healthy for REV3.. <evil grin> That's all for now... Truly thankful for you all! Keep training... stay safe! -Dennis
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did manage to get in 3 runs while there.. HOT and HUMID... Was 86 - 88 degrees and the same for humidity. Really hit me. When I started running it felt like I was having a heart attack.. took a few minutes to get my breathing going?
| 2015-11-26 10:03 PM in reply to: 0 |
| 184 SOUTH WINDSOR, Connecticut | Subject: RE: Baowolf's Winter training is FUN group..no really it is!! (OPEN) Just a quick note.. simply put.. Rocked it!! Feeling very good with my (our - Steve has some major credit here) results. Steve - thanks for the training plan.. had I stuck to it through the end, would have made sub 45 minutes.. Overall time (net) 48:25 - 9 minutes faster than last year... According to Strava - 7 PR's!! Best 1/2 mile, best 1k, best mile, best 2 miles, best 5k, PR for course, PR for hill segment... Most happened on the final segments .. definitely hit my marks with this run. Mile 1 - 11:09 - GAP: 11:09 (GAP = grade adjusted pace per Strava) Heart rate average was 168 - last 2 miles were 175 - 185 Pegged at the end.. Given the number of people did real well picking through the crowd and passing a LOT of folks.. There we over 12,000 registered with an estimated 15,000 plus running total. A lot of bandits on this run... The large number of people actually helped me hold back in the beginning and set a good pace. Finished 5856 out of 12,374 overall and 336 out of 635 for age group. Feeling grateful.. Edited by Dennis B 2015-11-26 10:04 PM |
| 2015-11-26 11:10 PM in reply to: #5075206 |
Extreme Veteran 1106 , Connecticut | Subject: RE: Baowolf's Winter training is FUN group..no really it is!! (OPEN) Dennis-you rock! Congrats on entering the middle-of-the-pack, it is my dream. |
| 2015-11-27 2:21 PM in reply to: 0 |
Expert 1608 Grapevine, Texas | Subject: RE: Baowolf's Winter training is FUN group..no really it is!! (OPEN) Woohoo, way to go Dennis! Sounds like a great day all the way around. Happy day after thanksgiving to each of you! Edited by squirt 2015-11-27 2:21 PM |
| 2015-11-27 4:52 PM in reply to: #5075206 |
Extreme Veteran 1106 , Connecticut | Subject: RE: Baowolf's Winter training is FUN group..no really it is!! (OPEN) I'm thankful for health insurance. Physical theraptist was surprised at how tight my pulled rotator cuff is. Quite painful stretching, but it should help my swimming. Somehow I wound up at the mall with my teenage daughter today. Buddists have a hell realm full of hungry ghosts - suffering because they never have their desires satisfied. Thankful for the moments I'm not a hungry ghost. Thankful for bt and this group. |
| 2015-11-29 12:13 AM in reply to: MuscleMomma |
Elite 5316 Alturas, California | Subject: RE: Baowolf's Winter training is FUN group..no really it is!! (OPEN) Dennis, you nailed that run. Keep it up and you have faster times in you I am sure. Anytime you can have your last mile HR up at LT, you were sufficiently trained and paced for the race. The next step is just getting your body used to running faster over the course of more miles and longer period of time. The shoulder rotator is often related to muscle balance issues. You can get impingement in the shoulder joint and need to balance that by doing weights to balance the muscles you are working. Often you have to do some stretching if you get to the ongoing painful level. Glad you have a PT to walk you through it. Keep your swims at low intensity while you work out the shoulder. I also intermix breaststroke with freestyle to spread out the pressure on the muscles during the swim. I often go 900 freestyle 200 breaststroke repeat. |
| 2015-11-29 7:14 PM in reply to: Baowolf |
Elite 5316 Alturas, California | Subject: RE: Baowolf's Winter training is FUN group..no really it is!! (OPEN) I pushed things at the track today: 200 repeats: 6:26, 5:54, 5:31, 5:21, 5:49 (mpm pace) 800 repeats: 7:00, 6:43, 6:31, 6:01, 6:12, 6:29, 6:23 (mpm pace) Phwa... time for some food. I am pretty amazed at those times as most of my runs have been at a much much slower pace. Anyone else get into unproductive discussions with their inlaws over Thanksgiving? I have not sworn off turkey just yet, but I have sworn off talking to any family or inlaw persons on topics of anything of significance. Lesson learned. It is amazing what you find out about others.... during some of those discussions, sometimes too much. |
| 2015-11-30 7:09 AM in reply to: Baowolf |
Extreme Veteran 1222 Tallahassee, Florida | Subject: RE: Baowolf's Winter training is FUN group..no really it is!! (OPEN) Originally posted by Baowolf I pushed things at the track today: 200 repeats: 6:26, 5:54, 5:31, 5:21, 5:49 (mpm pace) 800 repeats: 7:00, 6:43, 6:31, 6:01, 6:12, 6:29, 6:23 (mpm pace) Phwa... time for some food. I am pretty amazed at those times as most of my runs have been at a much much slower pace. Anyone else get into unproductive discussions with their inlaws over Thanksgiving? I have not sworn off turkey just yet, but I have sworn off talking to any family or inlaw persons on topics of anything of significance. Lesson learned. It is amazing what you find out about others.... during some of those discussions, sometimes too much. Dang, you are ridiculously fast!! As for unproductive discussions with inlaws over TG, I've done everything in my power to avoid any discussions at any time with them for several years. They will all be unproductive because there is no changing their minds. As for my SIL, Lord knows, I just become mute in her presence because she knows EVERYTHING about EVERYTHING. So far, I've reduced my exposure to her to 2 1/2 hours per year and I'm working on eliminating that soon. Dennis, awesome job!!!!!! WTG! Aagh, I've taken this recovery stuff way too far. Friday did just over 6 miles and Saturday did 8.5 miles. Needed a nap afterwards. I have got to get back to some consistency. |
| 2015-11-30 11:26 AM in reply to: Pink Socks |
Expert 1608 Grapevine, Texas | Subject: RE: Baowolf's Winter training is FUN group..no really it is!! (OPEN) Yes, seriously fast paces there Steve. Perhaps fueled by the "discussions". I have learned to avoid many of the real topics and/or stay silent on my opinions. Of course that leaves others to assume what I think, which is often pretty far off the mark, and still leaves me with lingering frustration. Enjoying a few days off doing inside projects and decorating for Christmas. Weather has been lousy...cold rain...flooding, parks/paths closed, etc., so inside is where it's at. Clearing up today, so plan to get out for a long walk later. |
| 2015-12-02 9:37 AM in reply to: squirt |
Extreme Veteran 1222 Tallahassee, Florida | Subject: RE: Baowolf's Winter training is FUN group..no really it is!! (OPEN) Numbers for Nov. Bike: 40m Run: 15h 13m 42s - 85.2 Mi Core Training: 15m Elliptical Training: 10m Stretching: 1h 45m Yoga: 3h 00m |
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