Dirk's Junkie group - CLOSED (Page 44)

I will typically swim with a 3+1 (is that a 4 beat?)  I will do 1 kick on my non-breathing side and 3 little flutters with the breathing side.

I will sometimes do a 2 beat kick when relaxing...if I swam more in a wetsuit I will bet that I'd swim with a 2 beat kick in a wetsuit.

In my wetsuit I typically do a 2 beat kick, but I tend to go with more flutter-type kicking in the pool.  I am essentially a non-kicker though - I really only kick enough to keep my balance good, and with a wetsuit that takes minimal kicking.

Thanks Jeff.

The bike is good right now. I am getting a lighter set of bars, stem, seat post, etc. I knew that moving over to the brifters was going to be costly and I just wanted to throw it out there and see. So, a new bike later on is what I'm shooting for.

Everything on my bike runs smooth and I don't have any real issues with it. Just want to get it lighter (without buying $3,000 wheels) for now. The shifting is kind of a pain. When you're down on the bike, having to move a hand up to shift is a pain in the a$$. I just want to be able to knock off those few seconds it takes to reach up and shift.

Thanks again.

Stupid question but I'm not exactly clear .....

Tomorrow is my first test on the bike for Jorge's plan. I guess I'm going to do a heart rate test. So do I record my heart rate for the warm up, cool down and the 30 min test or only the 30 minutes I'm riding hard for the test?

I've never done this before.

I have a question for those of you who have done the BT HIM plan.  Does anyone know what sort of pace the runs and bikes are based on?  I only ask because the swim has both time and distance in the plan, and there is no way that I can swim the yardage in the amount of time that the plan calls for.  It worries me because I wonder if I am that far off base for the runs and bike too.  It sort of has me questioning whether or not this is something that I am capable of doing this season.  Any advice?

Just getting ready for bed but real quick - I used this plan last year and completed my race in just over 6 hours. That included a potty stop and running back into transition because I forgot some stuff. I was a little spacey after I got off the bike. I should add that I was only trying to finish, not win an AG award or anything. I took on the plan and the event with the goal to learn how to pace myself, learn about RPE and how that effects each event, learn about nutrition etc.

I'm not sure what the plan is based on but I can tell you may paces:

Swimming I'm actually not sure what pace I trained at but I completed the race at a very comfortable pace in 40 minutes. I wanted to feel like I had just warmed up when I got out of the water.

My average pace for my long bike rides was around 17.5-18.5 mph. I added distance to a few of the long rides and made sure I could cover the entire distance - not just see how far I could get in 3 hours. My bike time for the race was right around 3 hours.

My average pace for my long runs was 9:30-10:00. My longest training run was 12.5 miles. My average pace for the race was 11 min miles which included walking through the water stops. This was my plan for the race to make sure I got enough to drink (I really stink at drinking while I'm running).

Hope this helps!

You can do it!

I used the same plan last year but I didn't complete any HIM races but that is the way I planned it.  (I used the plan to see if I could train at that volume for an entire cycle in preparation for this year's HIM.)  The way they designed the plan is to simply get the time required to complete the race on race day.  And it is supposed to be a plan that keeps the stress low and, for the most part, it is designed for those interested in "just finishing."

A more direct answer to your question is: Your current easy run paces will get to the finish line in good shape.  I just checked your logs and running at 9:30 miles you would be right at a HM during a 2 hr. training run.  But remember that all of your run training is what gets you across the line, not just the longer runs.  When you hit race week you will taper and carb load and rest well (hopefully you will rest with young children ).  You can also adapt the plan a little if you have time too.  If you feel like you would like to add a little to the run, feel free to do so.

I wouldn't sweat the swim either.  By the time the race rolls around you will have gained much more swim fitness and technical knowledge that it won't be nearly as stressful wither.

Speaking of the swim.  I am available Friday morning for a swim if you are.  My wife and I are going for a couples massage after lunch but I am available before then.  I can be wherever you would like to meet from 8:30-9:30 to start the swim and it shouldn't take more than an hour or so to work through a few things with you.  Let me know what you think.

Any of those races would fit into any kind of training plan you are doing.  Of course you already know your run is going to be more than ready with the volume you are  be running at that point.

For the wetsuit at Tri-Indy, that can be up in the air.  I have completed this race 2 times and had one wetsuit legal race and the other was not legal.  It will all depend on the weather in the 3-4 weeks leading up to the race.  I guess I wouldn't plan on having cool enough water temps to ensure wearing a wetsuit.

I may be doing a race in Muncie this season but I am not sure which one just yet.  I am giving some serious consideration to doing the Buckeye Challenge with Brenda and Matt on August 26 but I don't know if that will cause a conflict in fitness/performance with my "A" race on Sept 9 at the Rev 3 at Cedar Point.

Only your HR for the 30 minute test is what counts toward your FTP HR.  Start out a little slower than you think you need to.  30 minutes is a long time!

I will say that there is no doubt you are capable of doing this distance.  Your swim will be in much better shape by the time the race rolls around, and your running will carry you through.  I haven't done this plan, but if you just hit the session times it looks like they'll have you well prepared to finish.

So I have a training question to throw out there. 

Background: I've been doing my run build in prep for my spring HM.  It's May 6, so still about 10 weeks out.  I will hit what I was thinking would be my max time week (I’ve been running by time) with my 3:2:1 plan at 40/80/120 this week.  All my running has been at easy pace so far; I’ve really focused on staying healthy and upping time.  At my current pace, the 120 long run will not quite reach 13.1, it will be more like 12.8.  I did the race in 1:51:14 last year.

So my question is this:

What should I do for these last 10 weeks to optimize the race?  Should I up the run times a little more to get in some over-distance running, or add some speed, or any other ideas?

I was pondering something today while running.  I started to recount a few times when something got in the way with my training and what I did about it.

Today I was in the pool only about 800 meters in when a storm cell moved in and they closed the pool.  Negative.  I then did my run plus some extra to make up for it.  Positive.

Yesterday I had an early meeting and couldn't fit my usual workout in.  Negative.  I got there a little early and got in 1 hr of cycling rather than 1.5 hrs.  Did my usual run.  Went back at lunch for another hour on the bike.  Positive.

Last week I had a dentist appointment and couldn't get downtown for my usual workout. Negative.  So I did a 10 mile run beforehand.  Positive.

And there was my shoulder surgery.  NEGATIVE!  I spent all my alotted swim time in the water practicing my kick and one-armed freestyle.  I now have an effective kick when I swim.  Positive.

Anyway, I know that many of our group are dealing with things in their lives that while not always negative in the big sense are at least negatives in regard to training.  Just keep your eyes open for ways to make those disruptions in to positives.

In fact, it's a great mindset we can and should use in all areas of life. 

End of sermon!

A half marathon is a pretty long sub-threshold race.  There will probably be no value in doing intervals.  However, it's probably time to work in the occassional tempo run (a run at HM target race pace).  It will not be your long run, it will be one of your '2' days  (and won't be 'tempo' the entire distance).  Since you run by time, I would quickly convert your '2' time in to a distance....ie. how far did you run the last time you ran easy for 80 minutes?  Make that your distance for your tempo run. 

Keeping in mind the importance of getting to your race injury free, you are more than free to drop this workout back to an 'easy' run any time you don't quite feel secure in the hardiness of your legs.

I described in a post a couple of days ago how I recommend running/pacing a tempo run.

As for extra mileage.  If you are up for it, you should add some time to your '1' days.  Rather than 40 minutes step them up to 50 whenever you are willing and able.

I think your long runs of 120 minutes are suitable....but you might want to consider a single 15 mile run about 2 weeks out from your race date just for that extra boost (mentally if nothing else).

Thanks Jeff, I'll add some pace to one of my middle runs.  They were 8.5 and 8.6 this week, so I'll probably start with maybe 2 miles at pace (the first being the build up from easy to hm pace) and see how it feels.

Where has Jonathan been?

I think Jeff is right on for getting some tempo work in starting now.  I think starting slower and building up to something like 5 miles at tempo would work well as you get more comfortable and know you can stay injury free doing them.  (I hope to get some tempo runs going by the end of March, myself.)

The only thing I would change about Jeff's suggestion is the tempo pace.  I have read that you should be close to your 10k pace for tempo's.  One suggestion is :10 slower than 10k pace and McMillan Running puts me at :06-:24 slower than 10k pace.  During my training for my mary last year I was running about these paces for all of my tempo work and everything worked quite well. 

Either way I don't think you are going to go wrong.  I'll say that with one caveat, if you feel you are more injury prone you probably want to go with Jeff's paces to be safe.  As he said, "the importance of getting to your race injury free...." is the key point.

For all who are interested, I got my second swim in with my 910.  Although I am making some mistakes hitting the wrong buttons (lap or start/stop) at the wrong times, it is providing some really useful information.  I am able to get some great feedback on my SWOLF score and stroke count.  I can see if I am swimming consistent laps and when I am "resting" during my swims.

Tonights swim had me forgetting push the lap button when I started my MS so I swam a 200 w/fins, rested and swam a 550 (I can't count to 500 either) in 10:59.  It looks bad on the data side but it is a new tool and I am simply not used to using a watch in the pool.  I also have data in my log that is more useful than just recorded yardage.

BTW, I agree with you Warren.  Where's Jonathon?  I even checked his logs and there's nothing there.  "Where in the world is Jonathon Gerbode-Grant?"

Thanks for the info on the HR test Warren. My first HR test is complete and I now have some numbers. My average HR for the 30 min test was 167, my HR MLSS is 162. I took that info and plugged it into BT's zone calculator and now I have some HR zones. Interesting, and not at all surprising. I kinda figured something pretty close to that last week just from evaluating my RPE and looking at my HR during a ride.

I can't imagine doing a test like that for running.

And yes, I was wondering where Jonathan has been too!

Jeff, good thoughts on adapting and turning negatives into positives. That is one reason why I'm enjoying not following a schedule right now. I just do what I can every day.

Dirk your watch does sound really fun.  I forget to count my laps all the time. That would be really helpful.

Warren good luck with your next 10 weeks of run training!

Dirk – that watch looks great, and as a data freak I may actually start doing some pool swimming after I get mine.  It looks like the watch had your long interval at 750 yards, not 550.  Did you really go 750 at a 1:28 clip?  If so, salut!

Dina – Great job on the bike test.  It’s tough to push enough to get the most useful numbers, but it looks like you did.  167 for biking is up there, your running number will be even higher!  Now the hard part is pushing the intervals enough to hit the numbers.  Remember that HR trails effort on the shorter intervals, so don’t lose your RPE skills.

I just heard from Jonathan.  He’s just been nutty busy, but he’s anxious to get back after it.

If you're gonna let loose, a race after a reunion sounds like it would be tough.  When I was 20 maybe (I played plenty of hockey games the day after a bender), but not now.  Be smart, but the truth is most of us don't really sleep well the night before an event so it may work out fine.

Jeff,  This is exactly right!  Life is not about what happens to you, it is about how you choose to react to those things.  We could all be home crying about our own personal crises, or we can choose to grow stronger and make the best of every situation. 

We need some hardship in our lives to help us appreciate it when things are good. 

That said, after 2 weeks of pain, I'm finally going to the doctor today.  I had hoped that this would pass on its own, but no such luck.  I still have 3 months til my race, but the clock is ticking, and I'm going a bit stir-crazy.  I have read 6 novels, which I've really been enjoying, but I could do without the constant pain.

Ugh....struggling to stop being busy.  I'm sorry I've been absent.  Up in VT for the long weekend and have just been swamped going into work for 6 AM and just a lot of random stuff going on in general.  I will get up to date on all the posts from this past week.

I'm sure you are all keeping up on your training and being rockstars.  Keep it up, I gotta hit the pool and get in bed.

Sorry for not being able to get back to you sooner too.  We had a planned dinner with my brother tonight before he moves out to Wyoming and we just got home a few minutes ago.  This was going to be the last opportunity for us to get together with my family and he and his wife before we leave on Tuesday morning.  We spent 3 hours at Casa eating and talking, laughing and making general fun of each other......as all families do.....I hope.

We'll have to get together in about 2 weeks if possible. Maybe Ryan will be a little more free and maybe we can get some video to share with the group too.  I could bring my camera and tripod and we could use it for the video.  Also, the video for you should be pretty awesome as a tool to see where you are today and then take another one in September or so to see how far you have come.  I wish that I had thought of doing that when I started.