Shellback1998 Group - FULL (Page 51)

On your runs, are you doing them all at that intensity? Even on my tempo runs 167 is more of a peak after a hill. Yesterday was a pretty hard run where I did a 147 average and my peak was 168 and that was on this mongo hill in the last mile of 9.3. My peak on any other hill was no higher than 162.

On a zone two day I'm going out at about a 135-ish average for the first mile and then trying to stay around 144 on the flats after that. On the hills I'll go up as needed but then recover to my 144.

On a tempo run I know I can run an 8:30 pace and have my heart rate average be about 154-ish. So on the flats I shoot to keep it at about that and again on the hills I do what I have to do to keep that pace but then recover.

If you're building you need to build in zone two and interval into zone three for the hills to build your base cardio and increase your distance not worrying about your pace.

This really is my building year as well and to be honest I've straddled the line of over-training in July so I'm going to be happy to cut back.

Everlong - You are dead on.  I have to admit my natural tendency is to do every workout as if it were a race even if I am the only person in it.  I may have been able to do this in my 20's but in my 50's this just isn't working.  This winter I was able to train staying in my zones, basically because I was strapped to the stupid treadmill with my hr and zone staring me in the face.  As I got in better shape I have lapsed back into my old ways.  I have only 10 days until my next race.  I will focus on my taper, staying in my zones, which is to stay under 148.....but I won't walk.  Just can't do that.

Thanks for your help and for keeping my on track.  I really appreciate it.

Linda

Glad to help out. We all train above our plan at times and need a reminder to take it back a notch.

Great advice Scott, that's one reason why I got a coach this year. I want to be accountable for each of my training days and that's why my coach gets all my garmin data. In which he analyzes and tells me if i went out to hard or to slow. 

Remember that the better you are aerobically in the short term, will help out the anaerobic as well. You should only do one day on the bike anaerobic, and one day on the run a week the rest should be aerobic. My max HR is 184, and 90% of my work outs are done below 150, so keep that in mind. I was very close of over training doing what you have done. 

Sorry i've been missing lately, the client is in town and been very busy... And when not at work, I'm training have a sprint this weekend. 

Scott

Let the tapering begin. Today was the final big workout and a good brick.

Bike: 28.61 miles in 1:32:07  @18.6 MPH & 144 AVH & 160 Max HR

Run: 4.02 miles in 34:00 @8:27/mile & 154 AVH & 170 Max HR

I'd be pretty happy with that pacing in NY and felt like I had enough left in the tank to really jet the last 2.2 miles of the run.

Welcome back Scott!  Looks like you and I have the same MHR @ 184.  Since I'm training for sprint distances and possibly an olympic in October, should I do the same and keep 90% of my workouts below 150 as well?  Up until now, I've been doing about 75-80% of my workouts below that (my long distance workouts).

~Roland

Nice stats bro!  I'm about halfway through my taper week as of today.  I myself had a good experience circle swimming 1300 at the pool last night...  improved my lap times (3seconds/lap overall) by being more patient with my pulls and extending my recoveries a bit more forward in front of my head before making clean entry into the water.  It's also possible the "looking down from sweet spot" TI drills I did at 300 before that may have helped.  ^_^

~Roland

well it all depends, the better you are aerobically you can push yourself harder anaerobically but if you don't have a good base it's going to be hard. I suggest doing work outs at least once a week to push the LT but, I would suggest no more than that. 

However, I am not a coach, and my all my coaching has been for long distance goals. However, I have a sprint this weekend coming up and all my works outs are lower zones. 

Scott

Good luck to everyone in their races for this weekend and next! I am away for a week long triathlon training camp...okay I am going on holidays!  I will be a hundred yards from the lake! Going to break that damn wetsuit in! I think there is a swim across the lake race while I am there so I will try enter that as well! Lots of hills to run and mountain bike on!

The best part....No cell service!

http://www.maplandia.com/canada/british-columbia/columbia-shuswap-regional-district/seymour-arm/

Hey guys, I've been a little MIA lately on this. I've had a ton of things going on this summer and I haven't been keeping up on my reading. I got engaged over the Fourth of July and so I have been planning the upcoming nuptials which are going to be in September in Vegas. So, kind of a lot going on.

Thankfully I have been keeping up with my training (not as intense as before, but still putting in about 10 hours a week).

I have to get back up on it though as my next race is August 27th and then I am running in the Twin Cities 10-mile October 2nd (which I'm actually really scared to do because it is a week after I get back from the wedding and our honeymoon).

Jen

Congratulations Jen!!

Looks like you are in for busy rest of the summer!

Where are you off to for your honeymoon??

Yeah, it has been a crazy one and is only going to get busier.

We are leaving for Vegas Sept 15, the wedding is on the 17th, get home on the 19th, leave for Jamaica on the 20th (I've never been there so I'm excited) and get home on the 25th.  The 10-mile I am doing is Oct 2. 

Welcome back Jen!  Congratulations!  I know what you mean about certain things that complicate our training plans.  I had that happen a couple weeks ago which kinda worried me because I was in critical volume phase of training before my first sprint (which is happening this Sunday O_O).  I think you'll be okay though!  You've been keeping up!  Woot!  ^_^

~Roland

No cell service!  Yay!  =D

I might have to drive out civilization to read your race report! 

Swam at the same beach that was choppy as hell last night.  I expected it to be less choppy and windy but it wasn't.  Swells were constantly big and it was breezy.  Still went in though and swam about a half mile in all that craziness! =)

I got a little dizzy so I slowed my stroke down and got into a nice groove.  I was pleased with my sighting but felt a little weirded out by breathing only on one side facing away from the waves coming in.  Is that the correct strategy when the waves are big?

~Roland

I, correctly, took today off. So close to the race my body is telling me the rest will do me more good than the training. I'm certainly beat up after the biggest month I've ever done. My bike total is nearly 100 miles more than any other month. My run total is only 5 miles more than any other month but 16 miles more than last month. I've had greater swim volume than this month but a third of my yards this month are OWS and that's by far the most.

I'm going to play the rest of the week out dependent on how I feel. Right now I'm leaning towards a 5.5 zone one run tomorrow. Tuesday a one mile OWS and a 15 miles zone one bike. Wed a 20 mile zone one bike. Thur a one mile OWS and 3.5 zone one run.

I'm going to put a lot of time into stretching and I'm going to do some yoga and hyperextentions and things of that nature. Putting up that volume I haven't done nearly as much core work and I think that's part of the reason I'm beat up.

I would be a nightmare for a coach. I'm constantly theorizing and reevaluating and changing my plans. I think that's a good thing most of the time as it gets me to listen to my body and helps me improve but it would make a coach nuts.

Goleta Beach Sprint Triathlon DONE!  Woooot!!!  Race report to come as soon as results page gets posted!  ^_^

~Roland

Cannot find the results online.

Whose results are you talking about?  Mine?  hehehe!

If so, the preliminary results got posted late last night.  Quite a few runners did not run the whole run course (skipped the beach segment somehow) so that messed up the standings.  But based on the current posting, I'll post my race report in a few minutes.  =)

~Roland

Whose results are you talking about?  Mine?  hehehe!

If so, the preliminary results got posted late last night.  Quite a few runners did not run the whole run course (skipped the beach segment somehow) so that messed up the standings.  But based on the current posting, I'll post my race report in a few minutes.  =)