BamaDC's mentor group is Closed! (Page 49)

 
Tights, long sleeve undershirt, gloves, beanie (otherwise my ears fall off).

My 4 day running binge is over - 24 miles.  At a conference today and no chance to do anything.  6 miles tomorrow.

My only bummer is that it is so damn cold down here (all time record lows) that I'm going to have to skip Lucky's Lake Swim.  Sucks - I was really looking forward to it.

17 degrees out this morrning. It treadmill season.

Is there snow on the ground? Or is it sleeting?

That'll run me back inside, but otherwise it's not too bad...

Edited by LostSheep 2010-12-08 7:33 AM

So, a few questions for the group...

Finished my HM, under 2:30, which was my goal.  I'm looking at doing the Georgia HM on March 20.  I may do another HM in between now and March 20 (maybe March 6 in Seaside).  Looks like the Mercedes and New Orleans are out in February for me.  Anyway, my question is:

Are there any training plans available that you would reccomend?  I know Sheep is doing the FIRST program.  Any rec's on a good training plan for a HM to go from here.  I want to improve my time of 2:24 and keep my fitness up along the way, maybe even running longer, if it would help.


Second, It sounded like all of us were thinking/planning on doing the Augusta HIM.  Any rec's on a good training plan for a HIM?

I want to make sure I'm prepared if I'm doing the HIM.  I looked at the BT plans, but not sure if those are the best or not.  Any rec's are appreciated.  Also, for the Bham guys, if we follow somewhat the same plan, we can possibly meet up for some training along the way.

Thanks.

For HIM, I suggest picking a BT full IM plan. Do your best to stick to it and you'll rock a HIM.

I'm starting to think the same thing.  It was 20 deg when I went out this morning!

Pilot - I'm using the FIRST plan like you mentioned. I will willingly email you the pdf of the 5k, 10k, half, and full marathon plan if you'd like, along with the time tables. I bought the book, scanned the pages, and have used it for a couple distances. I think it's pretty good.

I also planned on using the BT full iron plan for the Augusta bout. I figured if I end up missing some or having to cut something short, I'll still be ready. Plus, if I can do a full IM plan, I believe I could muster a half ironman. We shall see.

Either way, the HIM distance is scaring the crap out of me. I'm still scared to pull the trigger. And I really wanted to do one in May, but I belive 5mo just may not be enough... thoughts?

Oh, and if anyone would like the FIRST plan, just to put in their arsenal, let me know... I don't mind sharing.

I did a lot of my long runs in the snow last winter so this year I'm asking for a part of YakTrax (http://www.yaktrax.com/pro).

I did Augusta last year at about week 13 of the 20 week beginner full IM plan from here on BT. I finished a lot faster than I expected and I was surprised at how easy the distance seemed. I'm planning on using a HIM program for NOLA, it will be interesting to see the difference.Have any of you actually started the cycling program yet? I keep getting delayed.

 

I used this program from RW last year, http://www.runnersworld.com/article/0,7120,s6-238-244-258-6851-0,00... />
I'm probably going do a HM in the spring and haven't decided what program I want to follow.  I'll let you know if I find/use a different one.

We had a horrible virus go through the household.  Good news is I'm down six pounds!

20* this morning. We knocked out 7mi and this was the "afterwards"


That's ice....

It was AWESOME.

I think most of us are in Week 1. 

For the week, I'll only get in two of the short workouts and the long ride.

http://media.rudyprojectusa.com/newsletters/B/120910-USAT/


50% off helmets.

That reminds me of the Red Nose Run last year.  Damn that was cold.

Anyway, I am back from Orlando.  I had to put up with 55-65 degree weather for my runs.  Yes, I know you all have sympathy for me.  Manged to get a 6 miler in on Monday and a 10 miler yesterday. 

Today went swimming for the first time in a week and set PRs in the 100 (1:04 from a push) and tied my 200 PR (~2:21 from a push).  When I ramp up my volume next year for the Pensacola swim I'm going to be crushing some records.

That looks cold Sheep, thought you had gotten some grey hairs with the new baby around....


So, I got on the trainer for the first time in weeks/months.  Anyway, tried out the new powertap.  I think it's going to be good, but I have a lot to learn.

It wasn't a particulary hard workout, basically did WU#2 from Jorges plan, about 25 mins.  My watts didn't look that good.....I would say my average was probably 130-150w for the entirety.  On my 80-90% efforts, I just did it by RPE and looked to be around 180-190 watts?  Does that sound right?  I know i need more data.  Do I need to do any testing before starting, or just ride for the 2 prep weeks, then get into Jorges testing?

Also, what data do I want displayed?  Watt's, Avg Watts, Heart Rate, K/hr, Avg K?  What do I need to see and pay attention to when riding, so i can get my setup correct.

My 310 has four spots for data.  I use 3s power average, time, heart rate, and cadence.  You have more geeky stuff to choose from (lucky guy!), but you really need instantaneous or 3s power.  Anything averaging longer than that and you really don't have an idea what you are doing until it is too late.  Avg watts is useless for intervals, though probably interesting for road rides.

But for interval work the only two things you really need are instant power and time.  3s is nice, though, as it evens the numbers out a tad.

As far as what wattage to start at, I'd just do a 3 minute test (20 minutes is too long).  Do a typical warmup and then insert the 3 minute test in there.  It hurts pretty bad, but it is short enough that you can recover and do some more.  Figure out your power for that 3 minutes and post it.  We can get you close enough with an FTP to get you started.

Edited by sand101 2010-12-10 9:51 AM

I normally have a lot of crap on mine (310XT) but I just set it to display 3sec avg power and lap time for these trainer sessions.  The 310 will now do %FTP but I can't figure out how to enter my FTP.  Anyone know how?

Sounds good.  I'll see about doing the 3 min test on Sunday maybe.  

The Joule has 6 data display's on the screen + 2 scrolling, so there is plenty to choose for the data junky.

Actually, I wouldn't bother with the 3 minute test now.  The program has two weeks of prep and then the full 20 min and 5 min tests in week three.  I'd just use RPE for the first/prep weeks then you'll get good data when you do the test in a few weeks.

Just the 3 minutes.  Make sure to use the lap function on your Garmin or computer.

Question? when doing the 3 minute or the 20 minute test, how much resistance?