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![]() Was able to get in about 2k in the pool last night until my left shoulder (rotator cuff) started to bother me. Same shoulder I hurt about 3 years ago in a crash. Seems to always happen when I try to swim over 10k a week. Nothing major as I stopped right away and did more kicking and even some breast stroke. I guess for me I have to watch how I ramp up my swimming. |
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Master![]() ![]() ![]() ![]() ![]() ![]() | ![]() bzgl40 - 2013-01-12 8:30 AM GoFaster - 2013-01-12 6:57 AM As to doing this all as a single workout....you guys let me know how that works out for you. I'm with Neil on this one... Going off memory from 8+ months ago, but Sufferfests Angels, Fight Club, Revolver. 1x10', 3 x 8', 5 x 6-7' all at 90-95%. ~70% between each. 15 x 1' @ > FTP. Might have been 105-110% on those. I forget the recovery effort. Is this *that* different? Or more recently, the first two vids at 95-97% each (drop all the 1'). Or 2 x 20' plus 2 x 30' all @>=85%. Done the day after 2 x 20' @97-98% plus 3:20 @117ish? |
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Master![]() ![]() ![]() ![]() ![]() ![]() | ![]() marcag - 2013-01-12 8:51 AM GoFaster - 2013-01-12 7:57 AM You are all correct that these came from Jorge's plan - and Srend is right, these would be considered the easier workouts during the week. And yes, I fully get that sometimes you need the easier workout to balance some fot he more intense sessions. But in my mind, bumping some of the intensities of these workouts should not be detrimental. As to doing this all as a single workout....you guys let me know how that works out for you. seriously, that workout back to back is a HIM bike segment in terms of effort. I put it through GC and it's about 83% of FTP overall for 2.5 hours. It would be a great workout when closer to a race This could actually work reasonably well for that with all the cycling through intensity on the longer efforts (which aren't really *that* hard), and then the highest at the end to get a feel for where one is really at this late in the ride. |
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![]() | ![]() dustytrails - 2013-01-12 7:38 AM I practice about two weeks before a race during my warm up and cool down. I just pick something around the pool to focus on. Its just to get use to tge motion and beable to flow through it back to my stroke Since we are talking about swimming....
Sighting ???......practice frequency?? i swim three times a week for about 45 min. Its a whole different w/ o with sighting than w/o........ I think that threw off my swimming in the sprint Tri last year more than anything else besides T2. lol |
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Master![]() ![]() ![]() ![]() ![]() ![]() | ![]() tri808 - 2013-01-12 9:15 AM Was able to get in about 2k in the pool last night until my left shoulder (rotator cuff) started to bother me. Same shoulder I hurt about 3 years ago in a crash. Seems to always happen when I try to swim over 10k a week. Nothing major as I stopped right away and did more kicking and even some breast stroke. I guess for me I have to watch how I ramp up my swimming. Does it matter how you get to 10k? As in frequency of swims or intensity level? |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() bzgl40 - 2013-01-11 7:16 PM KansasMom - 2013-01-11 8:02 PM riorio - 2013-01-11 3:59 PM I'm having to mix things up here this weekend. There's a major cold front heading for AZ and the morning temps will be in the 20's, so I will most likely forego my Saturday group ride. I even used the trainer today...had to dust off the cobwebs After a high of 56 today, our expected high tomorrow is 35. I have a nine mile run I want to do. It is going to be cold and windy. I am thinking of having my husband drive me up to the next town to the north, and I can run my nine miles back home with the cold wind at my back.![]() Ha, suppose to be cold here on Sunday for my 10 mile run and I am thinking of going to warm Phoenix to get my run in. Well, maybe just Fountain Hills. Well, at least I am not alone with the cold weather. It read 27 degrees here this am. I have never been on the bike under 30 degrees (since I was kid riding to school in Scotland) so opted for the run and swim. Hope you guys got your runs in! |
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Elite ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Got in a 19k run around Stanley Park this morning. This has been a great place to run in but I'm ready to get home! |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() riorio - 2013-01-12 12:01 PM I did. 9.5 miles in 27F with 17 - 24 mph winds. I kind of cheated and had hubby drop me off about 9 miles north of town, so I had the wind mostly at my back. It was fun. But I am tired now.bzgl40 - 2013-01-11 7:16 PM KansasMom - 2013-01-11 8:02 PM riorio - 2013-01-11 3:59 PM I'm having to mix things up here this weekend. There's a major cold front heading for AZ and the morning temps will be in the 20's, so I will most likely forego my Saturday group ride. I even used the trainer today...had to dust off the cobwebs After a high of 56 today, our expected high tomorrow is 35. I have a nine mile run I want to do. It is going to be cold and windy. I am thinking of having my husband drive me up to the next town to the north, and I can run my nine miles back home with the cold wind at my back.![]() Ha, suppose to be cold here on Sunday for my 10 mile run and I am thinking of going to warm Phoenix to get my run in. Well, maybe just Fountain Hills. Well, at least I am not alone with the cold weather. It read 27 degrees here this am. I have never been on the bike under 30 degrees (since I was kid riding to school in Scotland) so opted for the run and swim. Hope you guys got your runs in! |
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Member ![]() ![]() ![]() | ![]() reecealan - 2013-01-11 10:36 PM I looked at the galloway but since I decided to do this last minute, I'm just coaching myself on this. Just kind of stuck on how to finish it witout to much down time or over doing it at the end. When I looked at there homepage, there countdown clock said it was 93 days till race day. Think I've done ok so far.heykev - 2013-01-11 7:11 PM Are you following a plan? My big don plan had the last two training runs like this: long run two weeks before race day, 12 miles. Long run one week before race day, 8 miles. I'm sure our dear Adrienne will chime in TankBoy - 2013-01-11 8:00 AM Asalzwed - 2013-01-10 8:06 PM In the context of marathon training, what are you guys thoughts on a long warm-up before a hard track workout (I'm talking 3-4 miles, the workout being similar in distance.) Do you think it takes away from the purpose of workout itself or do you think it's alright because it's marathon training and because training on more "fatigued" legs is quite relevant? Adrienne - what is your goal for the long warmup? Is it just to get more time on your feet or to run on "fatigued" legs? If either were the case I would probably just do it on the backend of the speed work as part of my warm down, not before. I don't do true speed work without at least a 30 minute warmup that would include 15 minutes of walking and dynamic stretching (if it is really cold out I will spin for 15 minutes instead of a lot of walking). Then followed by 15 minutes of jogging easing into accelerations and strides. 5 minutes more of walking and mental focus - working clearly through the workout in my mind reminding myself what to focus on in each interval. So that can all be 30~40 minutes, but wouldn't be 4 miles. Question on tapering before a marathon. I will be doing my first one Feb 17 in Jacksonville Florida. How do you taper down for something like this? Last weeks run was 23 miles and the week before 19. Not sure what tomorrow will bring, probably around 20 again. I don't want to go over 23 miles in practice. I want to keep those for race day. I have short runs on Tuesday and Thursday, swims Mondays and Wednesdays (for the most part) and the cycling everyday so lots of cross training. Along with walking a couple miles everyday at work. Any advice on this would be a great help. ![]() |
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Member ![]() ![]() ![]() | ![]() A wet, cold, damp, foggy day in CT today. Didn't feel like running but did 13, and didn't feel like the bike so just did my short spin to qualify my day. Hoping my competition stayed in bed and missed a day. |
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![]() | ![]() heykev - 2013-01-11 7:11 PM I'm going to quote Pfitz for this first part, "the optimal length of a taper is from 7 days to 3 weeks. For the marathon, the general consensus is to taper for a min of 2 weeks, 3 weeks being ideal." Try to reduce mileage but keep the intensity. A rule of thumb is 25 percent reduction in volume in the first week of taper, 40 percent reduction in week two and finally 60 percent reduction in your race week. Of course this is all general information and as you gain experience you learn how your body responds. I'm assuming this is your first marathon so it would be good to do a 3 week taper and see how it goes. TankBoy - 2013-01-11 8:00 AM Asalzwed - 2013-01-10 8:06 PM In the context of marathon training, what are you guys thoughts on a long warm-up before a hard track workout (I'm talking 3-4 miles, the workout being similar in distance.) Do you think it takes away from the purpose of workout itself or do you think it's alright because it's marathon training and because training on more "fatigued" legs is quite relevant? Adrienne - what is your goal for the long warmup? Is it just to get more time on your feet or to run on "fatigued" legs? If either were the case I would probably just do it on the backend of the speed work as part of my warm down, not before. I don't do true speed work without at least a 30 minute warmup that would include 15 minutes of walking and dynamic stretching (if it is really cold out I will spin for 15 minutes instead of a lot of walking). Then followed by 15 minutes of jogging easing into accelerations and strides. 5 minutes more of walking and mental focus - working clearly through the workout in my mind reminding myself what to focus on in each interval. So that can all be 30~40 minutes, but wouldn't be 4 miles. Question on tapering before a marathon. I will be doing my first one Feb 17 in Jacksonville Florida. How do you taper down for something like this? Last weeks run was 23 miles and the week before 19. Not sure what tomorrow will bring, probably around 20 again. I don't want to go over 23 miles in practice. I want to keep those for race day. I have short runs on Tuesday and Thursday, swims Mondays and Wednesdays (for the most part) and the cycling everyday so lots of cross training. Along with walking a couple miles everyday at work. Any advice on this would be a great help. |
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Elite ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Who knows, maybe I will try that ride (likely not, but I'm trying to make myself look good). It was 13C today - crazy for this time of year. Got in a very slow, but enjoyable 3 hr ride. |
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![]() | ![]() heykev - 2013-01-12 3:11 PM I looked at the galloway but since I decided to do this last minute, I'm just coaching myself on this. Just kind of stuck on how to finish it witout to much down time or over doing it at the end. When I looked at there homepage, there countdown clock said it was 93 days till race day. Think I've done ok so far. How does one decide to do a marathon last minute? |
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![]() | ![]() bzgl40 - 2013-01-12 4:22 PM NMheykev - 2013-01-12 3:11 PM I looked at the galloway but since I decided to do this last minute, I'm just coaching myself on this. Just kind of stuck on how to finish it witout to much down time or over doing it at the end. When I looked at there homepage, there countdown clock said it was 93 days till race day. Think I've done ok so far. How does one decide to do a marathon last minute? Edited by Asalzwed 2013-01-12 6:08 PM |
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Champion ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() bzgl40 - 2013-01-12 5:22 PM heykev - 2013-01-12 3:11 PM I looked at the galloway but since I decided to do this last minute, I'm just coaching myself on this. Just kind of stuck on how to finish it witout to much down time or over doing it at the end. When I looked at there homepage, there countdown clock said it was 93 days till race day. Think I've done ok so far. How does one decide to do a marathon last minute? I've done stuff like that. Performance isn't ideal, of course, but it seems to work out. I signed up for B2B (iron distance) a couple of years ago about 2 months before the race... I think we hit 80+ degrees today. Crazy. I did my first real ride in quite a while. It is one that used to be routine, but felt pretty hard today. |
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![]() | ![]() How many days of misery before you finally admit your sick? I wasn't willing to give in until the ears got involved. I'm calling sick now. I've done 3 week tapers for marathons and 2 weeks. I prefer the two weeks but I think a lot depends on volume you obtain in your training and how well you recover. I pretty much peak at the low 50's and most are in the 40's. My legs aren't overly tired from that and can recover well on the two weeks. I agree with keeping some intensity in there at lower volume though to make sure you stay fresh. I never use to and I found when I added that I didn't spend so much of the race trying to get going |
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![]() | ![]() Got my 18 miler in today with about 8 miles at race pace. Ideally I would have done this in the middle but because a friend was meeting me for the last 10 I did it up front. Afterwards I went and watched Galen Rupp run the mile at an indoor meet. I was sitting in the turf watching the pole vault and he came and sat down next to me to do his post race stretching. Nothing like listening to an Olympic silver medalist and Alberto Salazar doing a post race analysis right next to you! Edited by Asalzwed 2013-01-12 8:59 PM |
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Elite ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() KansasMom - 2013-01-12 5:17 PMI did. 9.5 miles in 27F with 17 - 24 mph winds. I kind of cheated and had hubby drop me off about 9 miles north of town, so I had the wind mostly at my back. It was fun. But I am tired now. I admit to doing this on more than once occasion... |
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Elite ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Asalzwed - 2013-01-12 10:44 PM Got my 18 miler in today with about 8 miles at race pace. Ideally I would have done this in the middle but because a friend was meeting me for the last 10 I did it up front. Afterwards I went and watched Galen Rupp run the mile at an indoor meet. I was sitting in the turf watching the pole vault and he came and sat down next to me to do his post race stretching. Nothing like listening to an Olympic silver medalist and Alberto Salazar doing a post race analysis right next to you! That's awesome! |
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![]() | ![]() 14F (-10C) here. I'll wait on my run. Interesting cause if I still lived back home I'd be like, nice, warm out. 10 miler today. First time in double digits since HIM trailing, pretty much a year ago. Not sure why I always let the mileage slide so much, especially since I like running. Still debating on trail vs road. One would think road would be easier but not necessarily as it still has a ton of hills that I just cannot avoid |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Asalzwed - 2013-01-12 6:44 PM Got my 18 miler in today with about 8 miles at race pace. Ideally I would have done this in the middle but because a friend was meeting me for the last 10 I did it up front. Afterwards I went and watched Galen Rupp run the mile at an indoor meet. I was sitting in the turf watching the pole vault and he came and sat down next to me to do his post race stretching. Nothing like listening to an Olympic silver medalist and Alberto Salazar doing a post race analysis right next to you! Now that is a great day! Awesome! :-) |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() bzgl40 - 2013-01-13 4:29 AM 14F (-10C) here. I'll wait on my run. Interesting cause if I still lived back home I'd be like, nice, warm out. 10 miler today. First time in double digits since HIM trailing, pretty much a year ago. Not sure why I always let the mileage slide so much, especially since I like running. Still debating on trail vs road. One would think road would be easier but not necessarily as it still has a ton of hills that I just cannot avoid
We are running a 5k at noon, hoping it's in the 40's by then! Embrace those hills, they are your training partners, LOL :-) |
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Melon Presser ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() riorio - 2013-01-13 9:32 PM bzgl40 - 2013-01-13 4:29 AM 14F (-10C) here. I'll wait on my run. Interesting cause if I still lived back home I'd be like, nice, warm out. 10 miler today. First time in double digits since HIM trailing, pretty much a year ago. Not sure why I always let the mileage slide so much, especially since I like running. Still debating on trail vs road. One would think road would be easier but not necessarily as it still has a ton of hills that I just cannot avoid
We are running a 5k at noon, hoping it's in the 40's by then! Embrace those hills, they are your training partners, LOL :-) I like this. Have fun on the 5K! |
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Melon Presser ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() bzgl40 - 2013-01-13 10:20 AM How many days of misery before you finally admit your sick? I wasn't willing to give in until the ears got involved. I'm calling sick now. I've done 3 week tapers for marathons and 2 weeks. I prefer the two weeks but I think a lot depends on volume you obtain in your training and how well you recover. I pretty much peak at the low 50's and most are in the 40's. My legs aren't overly tired from that and can recover well on the two weeks. I agree with keeping some intensity in there at lower volume though to make sure you stay fresh. I never use to and I found when I added that I didn't spend so much of the race trying to get going Well, for me, well into the hundreds but you know how thick-headed I am Whoa whoa whoa ... what's that about doing a long run today then? |
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Melon Presser ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Asalzwed - 2013-01-12 6:05 AM reecealan - 2013-01-11 10:45 AM Hey Tri-Peeps, Kimberly asked me a good question, was I thinking of Aqua-jogging given my PF challenges. I'm not a fan of Aqua-Jogging and much rather like to SWIM in a pool. When I run, short runs are 7:30 - 8:00 pace, longer runs are 8:00 to 9:00 pace so am I really getting much out of Aqua-Jogging? What if I just swim or ride instead. I will still run every week, but only as much as I can handle with the pain etc. Is is about using muscles associated with running so that upright position has something to do with it? How about Elyptical vs. Aqua Jogging? Anyhow your thoughts appreciated! Oh and THANK YOU VERY MUCH for your input on my PF issues, very good tips and I do have the foot thing for sleeping at night. I threw a water bottle in the freezer last night to be used tonight. Anyone racing this weekend? I don't have any person experience but I have heard it recommended over and over again. Here is some information on it: http://www.pfitzinger.com/labreports/water.shtml Hey Peanutbutter! Have had a lot of back and forths on BT with folks regarding aquajogging vs. swim/bike more ... IMO you can't go wrong with either, but aquajogging is a very, very close substitute for running (the studies show ... ) ... while elliptical is not (the studies also show). |
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