Gray Guys/Girls Masters Focus Triathlete Forum (all levels welcome)--CLOSED (Page 40)

Originally posted by QueenZipp

No PR, but a good run for me.  Had fun at the 10K

Originally posted by QueenZipp

No PR, but a good run for me.  Had fun at the 10K

Originally posted by Kris67

Woke up at 5:30 so that we could get to the transition area, get body marked and put our supplies by our bike before it closed at 6:45. Then we had a two hour wait before our wave of the sprint occurred, as the Olympic tri started. Plenty of time for three bathroom (port a potty) breaks. The water temperature was 76°, slightly breezy with a mild wave. My novice group was the last wave of the sprint to start. The water felt good, but cloudy, still I felt strong. Managed to swim with a combination of freestyle, breaststroke, and backstroke bringing my arms out of the water like you do in freestyle. I was actually surprised how quickly I could swim doing the backstroke as I passed people in my wave and in other groups that started before us. There were people hanging on the buoys to catch their breath, but I just kept swimming. According to my watch I got out of the water at 20 minutes but my official time was 22 minutes followed by about a four minute jog to the transition area in order to put on my shoes and get my bike. I ended up riding my fat tire bike and was passed by everyone with the skinny tires. There were not any mile markers during the bike ride, so that was a little frustrating and at one point I asked a fellow biker passing me how far along we had gone. Towards the end of the ride, one of the cyclist passing me told me that she completed her first two triathlons on a bike just like mine. Transition from the bike to the run was quicker. My husband had come along for support and ended up taking some pictures and video and cheering me on which was nice. The run was hard and hot and the first 2 miles I ran with some short walk breaks. I was closely watching my clock because I really wanted to beat that two hour mark, and that helped me keep my Running going to last mile without any walk breaks. A few spectators had water hoses they were spraying the runners with, which definitely helped me get cool and continue to keep going. The last half-mile I ended up passing my 16 year old daughter,who had been ahead of me the first two legs of the race. I ended up finishing in one hour and 59 minutes with my daughter coming in a minute after me. I met my goal, had fun and will probably do it again, maybe later this year.

Originally posted by Kris67

I met my goal, had fun and will probably do it again, maybe later this year.

Originally posted by lutzman

Want to see how to pros fuel on the bike? Here it is in 30 seconds...

https://www.youtube.com/watch?v=8OhUJywiSUE

Originally posted by lutzman Want to see how to pros fuel on the bike? Here it is in 30 seconds... https://www.youtube.com/watch?v=8OhUJywiSUE

Originally posted by Kris67 Woke up at 5:30 so that we could get to the transition area, get body marked and put our supplies by our bike before it closed at 6:45. Then we had a two hour wait before our wave of the sprint occurred, as the Olympic tri started. Plenty of time for three bathroom (port a potty) breaks. The water temperature was 76°, slightly breezy with a mild wave. My novice group was the last wave of the sprint to start. The water felt good, but cloudy, still I felt strong. Managed to swim with a combination of freestyle, breaststroke, and backstroke bringing my arms out of the water like you do in freestyle. I was actually surprised how quickly I could swim doing the backstroke as I passed people in my wave and in other groups that started before us. There were people hanging on the buoys to catch their breath, but I just kept swimming. According to my watch I got out of the water at 20 minutes but my official time was 22 minutes followed by about a four minute jog to the transition area in order to put on my shoes and get my bike. I ended up riding my fat tire bike and was passed by everyone with the skinny tires. There were not any mile markers during the bike ride, so that was a little frustrating and at one point I asked a fellow biker passing me how far along we had gone. Towards the end of the ride, one of the cyclist passing me told me that she completed her first two triathlons on a bike just like mine. Transition from the bike to the run was quicker. My husband had come along for support and ended up taking some pictures and video and cheering me on which was nice. The run was hard and hot and the first 2 miles I ran with some short walk breaks. I was closely watching my clock because I really wanted to beat that two hour mark, and that helped me keep my Running going to last mile without any walk breaks. A few spectators had water hoses they were spraying the runners with, which definitely helped me get cool and continue to keep going. The last half-mile I ended up passing my 16 year old daughter,who had been ahead of me the first two legs of the race. I ended up finishing in one hour and 59 minutes with my daughter coming in a minute after me. I met my goal, had fun and will probably do it again, maybe later this year.

Originally posted by JREDFLY

No weight gain = 5

240 work out mins = 8

Total = 13

Did my 10 mile run Saturday, with all the rain we had mother nature forced me off the muddy trails and on to the pavement. Legs felt fine during the run but were pretty beat up yesterday. Today they are 100% better. Alittle disappointed with my time, I tried to keep my heart rate down in the mid to high 140's (max HR at age 57 is supposed to be 163 using the 220 - age rule) throughout the run at a medium pace which I was hoping to be at about an 11 minute mile but turned out to be more of a 12 minute mile on average. Didn't really push but wasn't going purposely slow either. I have been doing interval training where my last session I was doing 11 mm miles for 3 mins and 9 mm for 7 mins for 45 mins and it didn't seem to speed me up. Note: Towards the end of my workout my hr would get up in the high 150s. My half marathon is in 4 weeks and I know I need to drop more weight but any other suggestions from the runners out there would be appreciated. Thanks James

Originally posted by k9car363

I am on the road heading for Indianapolis and the half-marathon.  Dramatically changed our plans the first day out because of severe weather and have been dodging weather ever since.  Will update all my numbers (as pitiful as they are) when I get back.  One thing for sure, trying to combine family vacation with staying fit for a race with traveling is a difficult process.  I fear the scale has been going in the wrong direction!

Thoughts and prayers to all the people impacted by tornadoes.  We had one last night about 5 miles from where we are at.  Close enough for me thank you very much!

Congrats Kris and Judi on your races!  I will catch up on the forum when we get to Indianapolis.

Originally posted by lutzman



Hey James:

As discussed before, weight has a big impact on running. Any pounds you drop between now and race day will help immensely. You might try going Gluten free for the next four weeks. That's helped me dump a few pounds that I've been stuck with for quite a while. Just cutting out empty calories from things like bread, pizza and beer has made a difference.

I'm 59, and my HR rates seem pretty close to what you report. If I'm in the high 130's low 140s I can cruise for quite a while. When I push over 150 it gets to be a challenge. I can maintain a 10K at that HR level, but nothing longer. If I push over 155-157 it's only a matter of time before I crash out due to lactic acid build up.

Just for kicks, I would probably think about the intervals this way: :20-30 seconds per mile faster than your planned (realistic) HM race pace for 800 yards/half mile. Then I would try to match an easy walk jog recovery interval to the 800 time. So, if you're running the half mile in 4:45 (9:30 interval pace for a 10 mm HM race pace), I would limit the total interval recovery to NO LONGER than 4:45 as well. But from the workout you describe above, I fear that your work interval is too short (at least in training for HM distance) and your recovery interval is too long. Hence, you're not getting the full benefit of the speed session. I would also probably be thinking about a session that was 6-7 miles in total distance, including an easy one mile warm up and 1/2 to one mile cool down. So, with a mile on the front and back, that's four miles of intervals, or a maximum of 8 1/2 mile interval repeats. Get full recovery, walking if necessary but keep an eye on the total rest time.

HM intervals really should be fairly long, so you might even want to consider 1200 yard efforts or even one mile repeats. Total distance of the workout stays the same, you just cut back on the number of intervals as the length increases.

If you're successful with this workout you could over the next four weeks GRADUALLY increase the number of intervals...like one per week, just to add a little additional distance. I would probably have a second workout each week focused on race pace running...trying to go 6-7 miles exactly on my race pace goal. Then I would plug in the weekend long run at close to HM distance but at an easy pace (30 seconds to 1 mm slower than race pace). I would not recommend any aggressive run training (distance or speed) once you're down to 10 days before your race unless it's just some short pace pickups to keep your body familiar with the desired race pace.

That's my two cents. Good luck.