Dirk's Junkie group - CLOSED (Page 51)

I think you could do both myself.  You'll only have one discipline to try to nail for the relay and then a week to keep things scaled back for a 70.3 the following weekend.  I think it sounds doable.

Is your relay team expecting a podium or just to have some fun?  If it is just to have fun then it is a definite yes to the HIM.  If you are expecting to podium then you could dial the bike just a touch if you are concerned about having problems the next week.  Recovering from a hard bike in a week should be fairly easy to do if your volume is good enough pre-race.  I would suggest you get a solid bike volume up before each of the races.  Maybe try to get some 70 milers (with a few tempo intervals mixed in) for a full month before both races, then a 56 mile ride shouldn't be a huge deal even with a strong effort.

Now that's just wrong!  But sure, if you ever head back out there I'd be glad to catch some of that scenery.  Maybe by then I'll be able to hold my own, but in the likely event that I'm not, remember us old folks are wily and full of tricks.

Glad you are feeling better! As far as getting back to it.... My PT understood that I would probably lose my mind if I didn't do something.  We decided alternating a day of walking between my swim bike run sessions was a good compromise. So swim, walk, bike, walk and I held off on running until I could walk without pain. I think I did that for a week or maybe two and I kept my s/b sessions to around 30 min at the longest. Keep in mind that at that time I was also struggling with pain from tendonitis in my foot so that is an additional reason I was not running.

Just sharing my experience as a fellow triathlete struggling with back pain. Good luck!

Dude - 10:53 is like my pace... DOWNhill!!!

Also, Warren - you have a COTTAGE near a lake you can drink from?! I believe you can drink from the Potomac and the Anacostia, but only if you want to end up with an extra arm.

John

Haha, yeah, we're pretty lucky.  Don't be too overwhelmed though, it's really just a "rustic" summer camp on a small island.  We're the trailer park people of the lake!   If anyone is ever up in New England in the summer, we're always happy to have company.  Great views, ice cream, s'mores, and water skiing at no extra charge!

I'll try to attach a few pics.  The water we're on is actually more of a channel; the main lake is behind us, which is kinda nice since the lake is pretty big (about 25 miles long) and gets some serious chop at times.  Our channel is typically pretty calm and smooth, though with weekend boat traffic and wind, there can be some nice waves to practice your stroke in. It IS great to hop off the dock and get a nice OWS in, maybe that's why I hate swimming in pools!  I'll show off a little:

I often swim to that stone house and back as my intervals - it's about 150-175 yards away. 

This one is a view back to our camp from the boat while we're pulling someone on skis.  Sorry it's a bit blurry. You can't really see the whole cottage - it's pretty nestled in the trees, but it is quite small.

Morning everyone. Quick question to start us off - How do you guys fuel your long runs? I've found that I'm fine to about 6-8 miles on nothing, but that a gel has helped on runs 8 and over. On Monday I did a 10 miler after a 2100 yrd swim and I felt WASTED by the end because I didn't have enough fuel. My HR was low the whole time and my legs felt awful.

For the HM I'm doing, my plan is to use a gel every 4-5 miles (so two during the race). Should I be doing this on training runs as well? How do you all handle it?

Also, should I not run a couple of hours after swimming?!

John

Wow, Warren, that lake looks amazing!!

I'm about the same as you in terms of long run.  Under an hour, I just run.  Over an hour, I usually wear a belt for water and if the run goes over about 90 minutes I'll make something with some calories and put it in one or two of the bottles.  Just a personal preference - I prefer liquid for running, but I add some solids for biking.

I would suggest trying whatever you plan to do for the HM in training just to be sure your body is happy with the plan.  Be aware that in a race, however, things can be different since your intensity is so much higher.

Not sure about running after swimming, but seems like it would be fine to run right out of the pool if need be.  I prefer to stagger sessions if possible, just to get the most out of each workout, but if time dictates I don't see a problem running either out of the pool or off the bike.

I was asked yesterday by Dr. John Post if he could republish something I wrote in a thread on SlowTwitch about a year and a half ago.  He was very complimentary about it and it made me think that it might be something you folks here would like to read.

Here's a link to the post: http://forum.slowtwitch.com/gforum.cgi?do=post_view_flat;post=3002091

Those of you that have been with me since the last mentor group will recognize all the themes.

Warren, that looks amazing!  We might all be making a trip to visit.  Let's see how many of us you can pack in there. 

Summer Mentor Group Training Camp???

Or should we plan it in Wyoming?

Nah, too many wolves.

Oh wait...

This is pure gold. I know it's long, but absolutely worth a read.  And then another.  I can add my +1 sample to this one.  In the two years prior, I always had pain and injuries running.  Feeling good so far after a full winter of 6 days a week, even though I've hit by far the most miles/time I've ever run in a week.  I love the comment about planning to be the best runner/triathlete you can be in 2015.

I'm really planning to keep the 6 day frequency through summer training even though I'm going to a heavy bike focus.  I'll test out Jeff's "even a 5 minute run off the bike is beneficial" comment.  I would wager quite a lot that he's right, given his track record on these things.

Dirk - Your trip sounded like a great one. Some good memories there.

Warren - Your vacation place looks fantastic!

Jeff - Your post from slowtwitch sums up much of what I have learned about running build up from all of you guys and gals in this group. As Warren said "pure gold". I printed a copy off and had my wife read it too since she is working on a slow run build while she is also working on weight loss.

Now, having just said I've bought into "the way of the slow build", I may need a reality check. My wife and I are planning a family trip to San Francisco and there just happens to be a 12k (7.45 mile) run that crosses the Golden Gate bridge as part of the run on March 18th Emerald Across the Bay. Part of me really wants to do this event because of the very cool venue, but part of me is saying "hey, bozo, your longest run in the past month was 5.5 miles and you've never run 7.5 in your life".

So with all that said; I'm planning on doing an easy 6.5 this Saturday, then running Monday - Thursday 4 - 3 - 3 - 2 miles all easy and then doing the event Sunday as an easy run for the 7.5. Goal is just to complete, not to race.

What do you guys think? Is it too ambitious to try a run of that distance with so little training at that distance?

Vero, I suggest you take the opportunity and do the event.  I really don't think that one event is likely to hurt you...however!!!!....if you try to ramp your mileage up in an effort to be properly trained for racing that distance then you DO risk hurting yourself.

I strongly suggest you keep your run build right on schedule, then participate in this event whether you are theoretically prepared to race it or not.

You can walk the last mile or two.  Or you can walk 60 seconds after each mile.  Or you can go a nudge slower than your typical training pace.  One way or another you will finish and have a great memory to take away from it.

John, I am actually pretty good for fuel for around 12-14 miles of running easy.  But if I do another WO immediately before a run of that distance the fueling becomes more important.  I think it is perfectly ok to do a swim/run or swim/bike or a true brick workout (Bike/run).  I think doing these type of WO's occasionally can be quite beneficial to your race day readiness.  I personally don't do a lot of actual bricks or the variations of them much or at least on any kind of schedule, I just do them occasionally.

For your HM you can do whatever you like BUT whatever you do you should try it several times before a race.  You should plan on using the same type of fuel during training to determine if you might have problems on race day.  For a HM I will only plan for a gel 20-30 minutes prior to the race and then one in the middle but I would carry a second gel in case I begin to feel drained.

I am in 100% percent agreement with Jeff.  Don't miss the opportunity to complete that race.  I personally don't think you are too far out of line with the volume you might need to run this race.  It would have been better to have a little more volume throughout the MPW averages but I think you're close.  Consider training and racing a marathon.  My longest runs for all of my mary's were almost all 20 milers with one 22 miler this past year.  Point is, you don't have to run the distance in any single run to complete/compete a specific distance.  What you do have to have is the proper balance of volume and distance.  I believe to run a HM you really only need to run 8-10 miles for the longest run but have runs that are at 4-6 miles in length at least once a week and other shorter distances to support that (kind of the 3:2:1 rule).

Go for it!  I feel you can run the whole race and if you feel like you need to walk, do that.  I looked at your logs and I have a lot of confidence that you can complete the race running.  Your longest run in the past month being 5.5 miles is a little in the distance I would like to see a couple of others at that distance but I think you can do it.

Also I agree with Jeff that an attempt to dial anything up right now to prepare will increase your injury risk considerably.  Stay with your current plan until after the race.

Really been busy the last 2 weeks with work. I've had to take some classes to get recertified in food sanitation and safety and supervisor/leadership training. Finshed my last class yesterday, so no more obstacles in the way of training. Other than the weather.

I got in a short bike ride on the stationary bike in the gym and followed it up w/ a run on the treadmill. It was snowing again. Today no run/bike, again the weather - 25mph+ winds and temps in the 20's. Plus I figured a day off will be good for me. I have the next two days off and tomorrow I will put in a short bike ride and I have my appt. w/ the nutritionist. Then FRIDAY I'm going for the big ride. Really looking forward to it. I plan on taking first 22 miles at an easy pace to get the legs warmed up and then the next 30 miles I wil really push it. That leaves the last 21 miles (which have a nice elevation climb), I will aproach this last few miles depending on how the legs feel.

I pretty much know what i'm bringing w/ me for my nutrition, but I will make sure my nutritionist is in agreement. This will be a good test for me. Bike fitness and nutrition. I'll be sure to let ya all know how it goes and try to get some pics. I plan on making only two stops.

Sorry everyone, I thought I had my training logs open to everyone. Guess I didn't. I fixed it.

I'm still looking at what kind of training plan I want to do. Now that I'm starting to ramp up my training and I feel really good, I need one to follow.

So, I probably won't be posting for a couple days, but I will be sure to let ya all know how it went.

Stan - Have a great time on the big ride tomorrow. That sounds like a lot of fun. It's good to hear you are doing well and that the weather is cooperating a little for you to get out and ride.

Jeff and Dirk - Thanks for the encouragement to go ahead and do the race. The registration is all filled out and waiting for the mail carrier to pick it up. The hotel reservations are booked and the race after party is one block from our hotel. My wife and daughters will get to stay in bed an extra hour or two after I leave and then walk over and see me finish. I'm getting pretty excited about the event.

Today's ice cream flavor is Vanilla-Caramel!

I had a big bowl last night.  Today's workout was great.  I felt weightless during my run.  I weighed in lighter than ever.  And I'm leaner than I've ever been.

I think ice cream is magic.

Vero, have fun running that bridge!  Eat some ice cream. 

Well, I'm making last minute plans to do a duathlon in Chattanooga Saturday.

Just decided to make a social event out of it as a few people from my swim team are going to support a UT triathlete that swims with our group in the summer.

They are all going to spectate, rather than participate.  I, however, will participate.  Rain is in the forecast along with a low that night in the lower 30s.  Yuck.

It will be my first time on my tri bike this year and there are recent changes.  The new wheels and a new stem that gets me lower in front.  I won't get a chance to try it out before the race which is risky, but the race isn't important...so when it's all said and done, what's the harm?

Vero, that race on the Golden Gate sounds awesome, definitely do it and take it easy.

Stan, hopefully you are riding away and kicking it.

Jeff, try not to win your AG this weekend, ok?

I think I wasn't clear on my season race setup question.  I am definitely racing as the bike leg of a relay in a half iron in August.  The following weekend, I am racing again on my own.  The question is this - the second weekend, should I race the Oly or the half iron distance?  I'm leaning toward the 70.3 just because.