Brian and the Tri Tarts Group - Full (Page 5)

I would not step back to mirror the plan you have chosen.  If it were me, I would look to the week that most closely resembles your long run and work off of it.  The other option would be to select a plan that fits your current fitness level. My only caveat would be if it contains speedwork you may not want to ramp that up too fast. Is this your first half marathon?

enders_shadow - 2007-12-19 5:01 PM Actually, I think I may just find another plan...I had stayed away from the RW Smart Coach because of the pacing - I'm still running by HR, but the distances in that one are a bit more in line with my current level. Who knew how hard it was to decide HOW to train? I thought the training was supposed to be the hard part.

I spent the first three years of my running life doing my own thing or modifying a plan to add more miles and I never got where I wanted to be.  I finally got a coach and started following his plan to a t and it worked wonders.  I am not recommending a coach (although it can be a very good thing) as much as finding a plan you are comfortable with and sticking to it for your first (unless of course you get injured).  You can always re-evaulate for the second, third and fourth time around!  Have fun!  1/2's are my fav distance.

First of all, what do I really know since I have never done a tri!

Why an Olympic your first time out vs a Sprint?  Not saying you cannot do it just curious. Would the hours be less if the distance was less?

I did my longest continious swim today, 500 yards!  I actually think it was smoother than my earlier 300 yards this week, but who knows?!?  Now that I have all my '07 goals behind me, I can start crafting '08 like the rest of you.

Oh, Happy Day!

Congrats!!!  That's an awesome accomplishment  

Jen,

 A lot of peeps think Friel's plans are minimal for just finishing the race.  Only you know how much you can do around work and LIFE without making this a burden as opposed to a fun pursuit.  Make the adjustments where you can to increase training but don't make yourself nuts in the process.

Judi

Brian,

I'm actually starting to plan (OMG, don't die of shock folks) the workouts for the season.  The goal HIM is around 9/6 or so.  My book lists a 20 week prep for HIM with a sprint tune up at week12 and OLY in week 16.  The way my races fall the sprint is the end of week 10 and Oly is the end of week 13.  Is this too close? 

The half mary is mid April so I could start my run focus for that Jan 27 (hmm, better get that training book back from the friend who borrowed it).  I would have to boost run again to build for the marathon in the summer right?  I think my book (the one my friend borrowed) has either a 12 or 16 week marathon plan.

In the meantime, other than planning better rest days and getting in longer run days what do you suggest to base train for this? Should I just do an "off season" plan for a while or keep my crazy pace up?

thanks,

Judi

enders_shadow - 2007-12-19 6:01 PM Actually, I think I may just find another plan...I had stayed away from the RW Smart Coach because of the pacing - I'm still running by HR, but the distances in that one are a bit more in line with my current level. Who knew how hard it was to decide HOW to train? I thought the training was supposed to be the hard part.

Kristin,

Smart to stay away from speed training and keeping it all in zones 1 and 2 for your first 1/2 marathon.  As far as the 4-mile long run, that does seem short.  It may be a recovery week (can't tell without seeing the whole plan).  If that's the case, run ~30% miles less than your most recent long run (e.g. 6 vs. 9 miles).  You should every 3-4 weeks, "drop-back" where you reduce volume ~30% and keep it all at low intensity.

Really, just consistently run, staying at low intensity; take time to warm-up, cool-down and stretch after each run; schedule rest days and you'll do well.

In my opinion Friel's target audience is the experienced triathlete aiming to increase performance.  I really would be careful ramping up to those volumes for a relatively new triathlete.  Honestly, my largest volume week for a HIM was about 10 hours.  Go ahead and start the plan, but pay attention to your body.  Overtraining can take awhile to manifest, and really bite you if you're not careful.  Definitely stay conservative on run volume increases and schedule recovery weeks.  If you feel the need to add volume, do so in the form of low intensity swimming and biking; and do so carefully.

jenado - 2007-12-20 2:12 PM holy crap you DOUBLED your swim goal! :0 congrats! so the reason why i chose the olympic distance was two-fold, i guess. i really needed something big to motivate me to get in shape and lose weight. like really, really big. i wanted to do a triathlon because i wanted to do the biggest, most ambitious thing i have ever done. i'm a professional slacker/quitter, and wanted to really show myself that i was capable on following through on something big, difficult, and a little scary - definitely outside of my comfort zone. thinking about doing an olympic distance triathlon just gave me that feeling more than thinking about doing a sprint distance. the second reason was that the triathlon that really caught my eye was this july NYC one. the idea of biking up and down manhattan and running through central park to the finish line just really inspired me more than the idea of a local race. this is also why i haven't scheduled any other races this year, though i'm thinking about looking for a 5k or 10k. i just want NYC to be one of those 'best day of my life' experiences. i'm fantasizing about it like it's my wedding day, seriously, and i don't want to ruin the magic by doing other triathlons beforehand.

I said before how cool your NYC Olympic Distance Triathlon goal is.  I know you can do this!!!  I did Chicago last year and really enjoyed the Urban Triathlon experience (yes I'm envious of you doing NYC).  I also like the idea of getting out of your comfort zone, taking on a big challenge and even scaring yourself a bit.

However...  even weddings have rehearsals...

Consider an earlier season sprint.  Don't think of it as your "A" race or primary goal for 2008.  We won't let you forget that its "NYC under three."  Think of that sprint as your rehearsal dinner where you get to practice the burgeoning race ritual (up before the sun, going through your nutrition plan, setting up the transition area, and all the other race logistics); not to mention the triathlon itself.  For Steelhead (2000 triathletes) and Chicago (8000 triathletes) I was glad to have gone through it at Johan's (200 or so peeps), and was WAY more confident on my "wedding day."  Honestly, a Sprint won't ruin the magic, just help you enjoy it more.

BTW the magic is all the stuff you do between now and 7/20/08.  

Or you can tell me to go to he||.

AWESWIM!!!  It's all downhill from here.

I recall having monthly goals of 100m, 200m, 400m, 600m....  Once I got to 400-600m, hitting the subsequent goals of 800, 1000, 1500 were all easier!  I think that things just start to click.

Now, my first 300-400m are the worst.  So I warm up with that distance to get into a groove.  I think this comes from only swimming ~2x per week.  I imagine if one swims with greater frequency, that muscle memory comes back quicker.

Oly 3 weeks after a sprint should be no problem.  Do all low intensity and reduce run volume the week immediately following the sprint then continue as normal with some taper the week of the Oly.  Week 14 should be a pretty drastic recovery week - 50% volume reduction with little running.  Weeks 15, 16, 17 will be pretty high volume builds with HIM race focus training (long bricks, runs, swims).  Week 18 is a 15-20% reduction. Week 19 is a 30-35% reduction.  Week 20 is all about resting up for the big day.

For marathon training, you'll be suprised how well you recover from the HIM.  Due to the distance, it's all done at fairly low intensity - especially the run.  My 13.1 in the HIM was >2hrs, while I did an open half-mary 5 weeks later in 1:41.  I was able to do a long run of 16 miles two weeks after the HIM. Admittedly, I did next to nil the immediate week after the HIM.

You can probably jump into the marathon plan where the long run is in the 12-14mi range then ramp up to the 18-20 milers with ample time to taper for the marathon.

You are training at a pretty high level right now.  I guess you just need to ask yourself if it is sustainable.  Seriously consider some time off now and then.  Also, consider upping your run volume.  The sooner you start, the slower you'll need to build volume (e.g. 5% per week vs 10%+)... kind of like saving for retirement, it's awfully risky to play catch-up. 

I think the key to off-season is to maintain fitness, even build a little bit if you're new to the sport, perhaps address limiters, while still having fun.  You're "signing-up" for quite a bit in 2008, so the burn-out risk is pretty high by the time that fall marathon comes around.  You need to have the right frame of mind coming off that HIM, cause there will be little time to rest as you ramp up for the fall marathon.

Morning peeps.

You guys are all doing so awesome!  I can't wait until the 5th when my swimming lessons pick up again.  I haven't done any swimming lately, so I am planning on getting back on that right after the holidays.  I'm also trying to get a calendar together of the races I want to do so I can figure out what is really going on.  Then, I'll be asking you guys about advice on a training program because I think I need to re- what I'm doing based upon the schedule I decide on.