ultrahip_00's Mentor Group - CLOSED - Let's hit the road/water! (Page 5)

Goals for 2010 so far, since I'm still figuring out what the hell I'm doing. Not sure what times to shoot for yet since I've only ever really run a 5K, so I'll revise the times once I have a better idea of my racing ability. 1) Run 5K end of Jan sub 30:002) Run 10K mid-Feb sub ??:??3) Run 15K end of Feb sub ??:??3) Run 1/2 marathon mid-April sub ??:??4) Run 1/2 marathon beginning of May sub ??:??

Lance, are you already registered for IMAZ?

Yes, I am already registered.  Got on @12:01pm on the first day of registration.....it sold out in less than an hour.  Next week I will be starting the training program that will be aimed at the IM, but I should be doing HIM type distances by about May.  This will be good considering that I have a couple of the HIM events lined up before I do IMAZ.  I am going to try to get back into the pool tomorrow for a light workout, just to get the muscle memory and balance back, and give my knee a rest.

Question for all those in the group......

I currently ride a Fuji team pro bike with a Ultegra triple setup and Easton EA90SL wheelset.  I have a Profile Design Stryke clip on setup as my aero position bar but was trying to figure out if I would be better off with a fully integrated aero bar system with bar end shifters.  What is the opinion out there?  I use the bike for both training and racing, and put a lot of miles on it riding back and forth to work during the spring and summer.  I like the flexibility that the current setup gives to the bike, but with several longer events on the horizon this year, was wondering about the benefits of a integrated set.....

No idea about your bike. All I know is that I think I may need a new one, but can't decide what to do.

Goals for 2010:
Mooloolaba Oly tri - sub 2:30:xx (end March)
Gold Coast Sprint - sub 1:15:xx (mid-April)
Gold Coast Marathon (sub 4 hrs) /Half Marathon (sub 1:40:xx) (haven't decided which yet, see question below).
Gold Coast HIM - maybe - time to be determined - hopefully sub 5:30

The HIM is October, the Marathon is July.
There are 13 weeks between the Marathon and the HIM. Is this enough time to build from minmal biking/swimming (cut down due to increased running) to the amount required, and still be able to build speed in each? I guess I would basically cut out a lot of run training, and just focus on speed running.

Also, along the same vein. the Gold Coast sprint tri is only 11 weeks before the marathon. Is THIS enough time to build enough volume to go the distance, and finish under 4 hours?

Thanks for the help!

Lance - I started w/an old aero bike with clip on aerobars.  worked fine for my first season (aka until i got a job, my first paycheck was when i bought my tri bike ).  i like bar end shifter, they are very convienient. . then again, i had an old road bike with down tube shifters before i got my tri bike.  one thing to lookout for - i don't know if its my bikes fit (i've been professionally fit), or geometry or what, but i have a hard time staying in aero for longer then 20-30 mins. . it just kills my back and shoulders.  i think my bike is just too aggressive for me.

Stuart - w/regards to the spring 11 weeks out from the marathon:  easily doable - however, i would hope you would be running 4-5 days per week while training for the sprint, preferabbly, atleast 7-8 weeks out from the sprint (to get something like an 18 week build to the marathon).  There are lots of good plans out there (hal higdon is a popular marathon plan).  however, it will probably be pretty tough to get my cross training (biking, swimming) in while doing a marathon plan, as straight marathon training is pretty demanding on your body and takes a lot of time.  I just glanced at your logs.  I would recommend getting your weekly running mileage up to atleast 20-25 miles/week (comfortably w/o any pain) before you start building up long runs.

As far as the marathon close to a HIM - remember that it will esentially take 3-4 weeks to fully recover from the marathon - both mentally and physically.  for me, HIM training was pretty mentally taxing. . it may not be the same for you.  again, doable, but I think once you figure in recovering from the marathon, and tapering for the HIM (2 weeks), it ends up not being a lot of time to get a lot of biking and swimming in. 

Stuart, I'm not experienced at all in almost all of these races your talking about. However I'm reading a book by Tim Noakes, the Lore of Running, that you might find helpful. I was specifically at apoint where he talks about walking and running for ratios. Like 2minutes of walking for every 10 running in a marathon. He indicates that the recovery is faster and that times are possibly improved for those of us not racing elite times. The thought of walking is kinda hard to swallow for some. Might be worth checking out. It's a great book with lots of examples of of long time, successful runner's secrets. The part I was talking about above is in the page 330 area if you or anyone else already have it or get it.       Happy running!

I'm using a hybrd of Higdon's Intermediate-Advanced program.  I wanted the speedwork from the Advanced program with the structure of the Intermediate program.  Both programs call for 5x week running, three 20 mile runs, and a three week taper.  Monthly mileage goes roughly 120, 140, 160, then taper.  I'm finding the program pretty demanding both in terms of time and body.  Despite building a 25 mile/week base, I still feel a little behind.  Ideally, it probably would have been better to have this base for a few months before starting.

As for cross training, my cycling has suffered, which I hate!  Too fit in the cross training, you will spend a lot of days training in multiple disciplines.  Right now, I rarely have a day where I just run.  I found myself swimming a lot more just because its easier on the body.  Also, on short run days, is where I will try to squeeze in a brick.

Hope that helps.

too add to what Mike M said - the run/walk technique seems to be pretty popular. . and can result in good times.

However, i wouldn't do it, because i know the strugglefest i have to stay running.  i don't like to stop and lose the momentum, and i think mentally, it would be more difficult for me. 

Pace run work this morning. Off for a short 2000 swim in a bit. Off day tomorrow. Scheduled to do a group ride on the 1st. Still new to the area so hopefully meet some people to ride with in the future as well.
Off to Florida on Sunday for 18 day work training event.

Yeah! got to ride outside today. 40F and windy. Didn't go to hard at first but later was going good. Went 1:30 for 27 miles. Felt really good today! Groin feels better. Maybe test run on friday!
Weights tomorow. Oh iced the knees had 2 beers and a ribeye.

I pretty much suck today in comparison to what most of you guys have done today.....my spill on the slopes yesterday has left me basically feeling like I was thrown out of a moving car.  My knee hurt yesterday, but I have apparently strained some ab muscles as well, which I didn't even feel yesterday.  The swim I was going to take today didn't happen, but it will tomorrow.....

Rest day for me. 

I did a nice, easy spin (70-75%) HR on the trainer for 30 minutes just to get the legs moving and hopefully flush some lactate.  Then a little foam roller and stretch.  Hopefully, a nap will be in order later today.

I got back into the pool today, 1250 yards in half an hour.  I felt incredibly slow, but the balance in the water came back pretty quickly.  I mixed in a few drill sets and easy lengths, as well as more breaststroke lengths (my resting-type stroke) than I would have wanted to.  Overall, I feel like I have worked some muscles that haven't been used that way in a while, but the swim workouts will come back fairly fast to where I was before.

Happy New Year All. Off day today.
Planning to ditch simple sugar best I can in January. So I have been to Krispy Kreme and and the Cupcake shop this afternoon. Making this cold turkey thing hurt.

Happy new year!!!! 2010 races here we come. Got to the weight room yesterday, worked lot of core and back. Went light on the weight as it's been awhile. Spent new year's with GF's family in dayton OH. Drank a few glasses of wine, slept like crap, and went for easy run this morning. Tried to concentrate on solid form. Groin started to ache at about 28 minutes so that's when I cut it off. 5 minute walk/ jog warm up and 5 minute walk warm down. Want to swim tomorow. Maybe spin sunday.

Happy new year to all,

My new year goal is to get as much processed food out of my diet as possible and watch what I am putting in my body better.  I am fairly certain that if I dial my diet in a little better that I will be able to not only recover better from my workouts, but drop the 5-8 pounds that I am looking to lose during the course of training this year.  This last year and a half, training has allowed me to eat pretty much whatever I have wanted, but I know that I want to carry less weight when I do these longer events, so here I go.....

 I am going to shoot for a short run or a ride today while watching football.

Fortunate here in California that we have alot of organic produce available to us.  We actually get organic produce delivered to our door once a week.  I think you will be surprised how easy it will be to maintain your diet once you figure out what to eliminate and substitute.  Fortunately I cut fast food out of my diet many, many years ago.  The biggest change for me was eliminating dinners out and trying to cook home meals at all cost.  Another trick that has helped my snacking is preping all my fruits and vegetables when purchased before I put them away.  Then when I'm craving a snack, it is much easier for me to grab a nutritous snack instead of junk.

Started off the new year with an hour trainer ride.  Failed to get pass the week 5, session 1 of 100pushups.com.  So, I guess I'll start week 4 over again.

I came up a little sore in my hip-back after my long run the other day.  So, I'm going to pass on running for a couple of days, definately skip speedwork for the week, then ease back into the marathon plan.

Hope everyone is out training.

happy new years!  This week has been kind of a break for me. . i have just been tired and unmotivated and sick. . so i am listening to my body and mind and just relaxing  

2010 should be a great year!

Started the year off with a bang. Went on a group ride this morning. Wasn't sure how it would go since i had never rode in a group. Always trained alone or with maybe two other riders. Well the ride went well. We did 68.5 over 4:30 with about 5000ft of climbing. Longest ride I have ever done. Felt good. Sure i will feel it tomorrow. Have a long swim tomorrow night so we will see how that goes.

bjb... sounds like an awesome ride. I to need to go riding with some groups.

Goals 2010
heart and sole sprint Versailles, KY 4/10... sub 1:10...stretch 1:07

Shelbyville Chiropractic Olympic KY 6/10  .....sub 2:20

Cincinnati tri olympic OH 7/10....sub2:20

Taking today off and doing a swim and spin on sunday