Mad Manatees 2015.3 CLOSED (or Poptarts? Pet pics?) (Page 44)

Had a good race yesterday.  It was rainy and muddy and I finished 18/19 OA but I feel really good about my time and performance.  Even with several 1 min. walking intervals, my average pace was 9:26 mpm, which is good for me, and I had enough left to put in a good hard effort at the end.  Plus we had 4 water crossings, which were a blast!

Felt a lot better about this race than the last one, mostly because my knee is feeling better and wasn't the limiting factor it was last time.  I'm not sure if it's because I'm only running 1x/week right now or because I'm using a knee band thingie, but even so, I'll take it.  I'll try to do a RR this weekend.  I'm getting a little behind.

I'm also feeling more positive about the bike route for my tri.  Thanks again for all the encouragement!

I'm using SN as a safety valve.  If I drop something, etc. I don't plan to stop but I do plan to have an SN bag on the bike.

ETA: You may not get your SN bag back. Don't put anything in it that you are unwilling to lose.

Sixish.  I'll start with two and have four more along the way. About one per hour plus I'll probably be halfway through one when I get to T2. 

Pro tip:  It sounds weird but blowing bubbles through your straw will help mix your nutrition with your water.  Don't overflow your torpedo though!

Dog butts!!  Looks like a cool trail.

My 2 cents on the fluids on the bike thing, based on my extremely limited experience:  I took throwaway bottles to 70.3 Syracuse, anticipating taking new bottles there and tossing what I brought.  Well the bottles they were giving were Gatorade and water in bottles like one would buy in a grocery store. My holder between my handlebars (a Chimp cage) only securely holds regular, standard-sized/width bike bottles, and by the number of fallen bottles I saw on the road, I wasn't counting on the Gatorade bottle staying in my downtube cage securely, either, so I stopped and a volunteer helped me fill both.  Yeah, I stopped, but it wasn't for long and I didn't litter/lose my hydration.

This is a good point.  Try some Deer Park (or similar) water with a "sports top" in your cages to make sure that it fits OK for you.  As I mentioned, I actually start with one of these as my throw away bottle. 

Curious what plan this is that has running as the recovery activity, particularly the same day as the long run?

ETA: When I've run twice, it's normally separated by the work day.

I can definitely see how this structure can work really well. However, I am  surprised to see it in an IM plan. 

So much awesome in there! Glad you are happy with your race, yay for no knee issues, yay for water crossings!!! AND YAAY for feeling good about the bike course!!!!!!!!!!! WOOT!

Why?  I mean to be honest I am too; it is the only one so far, and the only one I have seen in looking through the plan.  Curious for your thoughts.

I can see how it would work well too, but it would for someone with more mileage. I had assumed that the descriptor of "long" meant for the long run, is that the case? Or is it just one is longer than the other?

The surprise for me would be in the time crunch and having enough run volume in to where two runs is more beneficial. Also surprising was the use of running for recovery. For a runner fine, but swimming and cycling are also there for recovery. And likely do better at it since they are not load bearing. Running still can be done for recovery, but usually it takes being well adapted to a fair amount of volume before it's only for recovery, as opposed to just a lighter workout (which can have some recovery effects).

Not sure if this is what you are asking, but first run of the day was the long run (supposed to be 2h14) and the second 40 min.  

FIRST RUN OF THE DAY

• WU: 20'
• MS: 2x30' at HR Zone 2 then 5' HR Zone 1 in between sets.
• 2x12 at HR Zone 3 then 5' HR Zone 1 in between sets again.
• 10' at HR Zone 4
• CD: 10' cool down
• SECOND RUN OF THE DAY
• 2nd run of the day, 40' very easy!

Had a good race yesterday.  It was rainy and muddy and I finished 18/19 OA but I feel really good about my time and performance.  Even with several 1 min. walking intervals, my average pace was 9:26 mpm, which is good for me, and I had enough left to put in a good hard effort at the end.  Plus we had 4 water crossings, which were a blast!

Felt a lot better about this race than the last one, mostly because my knee is feeling better and wasn't the limiting factor it was last time.  I'm not sure if it's because I'm only running 1x/week right now or because I'm using a knee band thingie, but even so, I'll take it.  I'll try to do a RR this weekend.  I'm getting a little behind.

I'm also feeling more positive about the bike route for my tri.  Thanks again for all the encouragement!

Ok. Taking an educated guess here, but think it's more like breaking up a long run to some extent. Getting more used to a lot of running in one day. There is some quality in the first run. A bit of a surprise, but more of the welcome kind. It's also really big so you get used to doing it all together. The later run isn't really a recovery run like we had been thinking. At least I'm not seeing it as one. It does emphasize very easy, but it's still 40' long and you're probably going to be fairly exhausted. So the point is to help get used to keep on going when really tired. Pushing the pace is not the goal. Just being on your feet and running at all is.

Also the first time I have seen a running workout referred to as MS

triathletes

Well, this is a triathlon forum!

Also the first time I have seen a running workout referred to as MS

triathletes

Remind me again, do HR zones need to be re calibrated? 5 zones is a lot. How big is the difference between zone 4 and 5? 

This should work for running too, though the actual HR numbers used may vary as threshold (100%) may vary some between them. Although there is some variation of zone definitions from one expert to the next, they largely try to say about the same thing. The difference between Z4 and Z5 is noteworthy though HR is not very good for Z5 work. The lag makes it hard to work with as the intervals are shorter. I-pace work, basically. Some try to use the peak to help see if they got there, but you can probably already see that pace is more helpful for much of the interval. Not sure I've really peaked past 106% much at all either.

HR zones tend to be fairly stable, changing more along with larger life changes. It can move some as one becomes more (or less) active, like when starting out, but it shouldn't really move as much from there. Fitness can change substantially though. Change in age can do things too, namely lower them, but this takes quite a while to do. I've used the same for years though more recently (the past year) I've found things to work a little better by dropping just a bit.

Well it does mean Main Set. A lot of runners would do well to understand that too.

Ok. Taking an educated guess here, but think it's more like breaking up a long run to some extent. Getting more used to a lot of running in one day. There is some quality in the first run. A bit of a surprise, but more of the welcome kind. It's also really big so you get used to doing it all together. The later run isn't really a recovery run like we had been thinking. At least I'm not seeing it as one. It does emphasize very easy, but it's still 40' long and you're probably going to be fairly exhausted. So the point is to help get used to keep on going when really tired. Pushing the pace is not the goal. Just being on your feet and running at all is.