Elaine's Spring 2011 Mentor Group - CLOSED! (Page 5)

I'm new to this tri stuff so I'm not sure exactly how different workouts are for triathletes vs. a competitive runner's workout. I would suggest running/walking  4-5 days a week to help adapt and build up running endurance, but don't push hard the first week. If you can maybe do a long run starting at 5 miles and just run 2-3 miles the other days in week one to slowly adjust and get the feel back. Week two I would probably say run 3-4 times since you have a race this week. Long run of 5 and then a couple of runs at 3 if possible to get the feel of the race. Then up the mileage again in week 3 according to the 10k race coming up. If you usually didn't run over a 5k at a time this may be a rough start, but from experience running a little further than the actual race will make it feel a little easier.

Of course someone who has been training tri's may come in and say differently, I am basing off a runners mindset. As for Galloway method, I have never used it, but it doesn't seem bad if needed.

I was wondering what do y'all do differently the week of a race? Do you train up to it, or have an easy day the day before? I've heard of people taking 2 days off before a race, in my running days I always had an easier day the day before just to make sure everything is ready and feeling great, then I eat pasta that night whether is helps or is just the mindset.

For triathlon, a lot of people taper off in their training for the last week or two before their race. This depends largely on your training level and race distance. If you're prepping for a longer event you definitely want to lay off the long workouts the week of your race. The trick is to maintain your fitness while giving your body time to heal and recharge before your event. 

This link says it a lot better than I can :

http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=898

I'm back guys! Sorry for the period of neglect. I will begin adding and inspiring you  

I did live through my 12k. I was just under1:20:00, so the pace was slow for me but since it was about my third run of 2011 I was happy that I managed to keep running the whole way lol. 

This past Sunday I ran a 3-mile fun run at a 7:55 pace. Again, not my fastest, but it feels great to be running again!

During race week you begin a taper one week is good for a olympic or sprint.  two weeks for longer events.  You want to get an increased intensity but cut the miles down.  I also do lots of tranisition work for two weeks before.  My last sprint taper week was:

Monday:   swim  6 x25 meters race pace starts.  3 x 200 race pace. 30 sec recoveries.  150 CD.  

                 Run 2 mile 3/4 intensity. 

Tues:  Bike 10 miles race pace, 3 90 sec accelerations.  Transition Run 3 miles, during run 3 90 sec sprints 

do 6 transitions mile .5 mile, run .25 mile.  Reset, repeat. 

Wed.  Recovery swim 600 slow paced  Bike 12 miles recovery. 

Thursday:  Same as Monday

Friday.  Recover and do as little as possible physically.

Sat.  I like to ride and run but at an easy pace not to stress the body. 

Dave (handyhammer)'s taper week looks good! It might take time to figure out whats comfortable, but his week is a good start.

What you did for running races will probably work well for your tri. Listen to your body though. If you're feeling tired, take a day off or shorten a workout.

This plan is a good starting point: http://pfitzinger.com/labreports/stressfracture.shtmlIt builds volume pretty quickly because it assumes that you've been running a pretty solid amount prior to injury, and that you've kept up with the cardio a bit. In your case, using it as an outline would be good. Maybe cut the runs by 20-30%? I just started using it on Monday to get back into running after my IT band problems. My physical therapist said the plan looks good, but not to push it. If it starts hurting, walk home.

There are also a few couch to 5k programs. Search around. Some start out REALLY slow, and some are a little more advanced. http://www.jeffgalloway.com/training/5k.html

Lots of people have had success with the Galloway Method. If you search here, I'm sure you'll find plenty of threads about it! http://www.jeffgalloway.com/training/5k.html 

YAY! Welcome back!

Glad you ran the whole 12k - with little training, that's a HUGE feat!

That 7:55 pace 3-mile run is quite the accomplishment, too! It may not your fastest, but still pretty fast.

11 days for me! I'm doing a sprint tri on the 22nd - my first sprint of the year!

I got my second half marathon scheduled for May 29th in Buffalo and I am getting a bit worried about it.  I think I peaked my training session way to early.  I have done a 10mile run in early April, but nothing longer then 8 miles since.  Now i got only two weekends before the race, but I dont want to push anything longer then 8 miles since I dont want to over push it this close to the race.  Next time I will need to take a better look at my training plan.  Well anyway, I need to remember that is going to be a good race, and listen to my body.  The time will be the time.

Alright,  I am ready for a big weekend.  I know some have a race next week so it should be your last big push.  Our lakes are up to 66 to 68 so I can finally get in some long Open water swims in. 

have fun and enjoy. 

Exactly. You'll do great!

Just so you know, the Hal Higdon plan has the 10 miler a week before the race. How do you feel after your 8 mile runs? 

Yay! Dust of that wetsuit and dive in

I got my first real hill ride in yesterday because I'm visiting a friend. I respect all of you that don't live in pancake flat Florida even more now

So, my question for you this week is...

What is your tri weakness? What are you doing to improve it? How can we help you?

my weakness is my swimming!  This year I have been working hard on swimming and new feel somewhat competative on it.  You could help by listing any swimming drills you like. 

elaine  I am alittle nuts on the OWS I am the only one with no wetsuit.  dont like the things. 

I avoid them, but water in the 60s would have me in one  

As for drills, there is a huge list here: http://www.mvm.org/workouts-drills.php

My favorite drills are:

-fingertip drag. it really helps me lengthen my stroke. 

-the one that website calls the 4/6/8-count drill. it helps my body position, and helps me learn how to swim balanced and go STRAIGHT, which is incredibly important in OWS. 

My weakness by far is running.  I'm trying to improve it by losing weight...I'm fairly sure that is one of my biggest limiters on speed right now, but also the osteoarthritis in my knees doesn't help, either.  That and the fact that I haven't run regularly since January.  Losing weight will both help my arthritic knees and help me run faster, but I think that one is on me.  I don't think the group can help out with that one!

Thanks for the link to the drills you posted for Dave.  They do a good job of explaining some of the drills I've heard referenced but never knew how to execute.

my big weekend was bigger than I thought.  as you might have seen I had no training but on cleaning the house and preping for a showing this weekend i was in the attic and steped through the ceiling between the dining and living area.  I spent 31 hours repairing sheetrock priming the repair and repainting the kitchen, dining and living areas to finish about 2 hours before the sunday showing,  to exhausted to do any workout. 

That sucked. 

My favorite go-to snack lately has been sugar snap peas. They help me feel full, and are pretty tasty, too!

That's some serious cross training

Nice work getting it ready for the showing, and good job getting right back to training on Monday!

If you're looking to add a little core strength training to your routine without a lot of time, check this out: http://www.d3multisport.com/articles.php- Click on Weight Training and Core Strength. You'll find 6 parts of the Core Strength Program.

They're awesome to add on the end of a swim, bike or run session, take about 10 minutes, and they give a pretty solid workout. Most exercises have tips for making them more advanced, too, so the workouts can grow with you.

For some exercises, you'll want an exercise ball and medicine ball - but if you don't have them, don't be afraid to alter them to work on the floor or use something else weighted in place of the medicine ball.

I have a love hate relationship with the Bannana Roll exercise for Core work. 

Start laying on your back and raise your arms about 4 to 6 inches off the ground above your head.  raise your feet to match.  Count 20 secs.  Roll to Right side keeping feet and hands off the ground 20 secs and roll to your back arching back to keep arms and feet up 20 secs.  then to your left side 20 secs.  then roll back through all positions for 30 secs.    Have fun.  If your core is not strong start with 5 secs and roll. 

Wow. That sounds awesomely painful. I'll have to give it a shot