Beginner 1/2 Ironman Plan Group (Page 53)

Hi to Everybody ,

I just decided to enter to my first ironman 70.3 in Antwerp ! Is there anybody who attended before ? I did once olympic traithlon in 2.59 and one marathon last week in 4h33mn .. can I finish the 70.3 ironman ? or am I too beginner ? )

Anyway will see ... speak to you soon

Nikola

I don't post here much but had such a great experience in the pool today, I thought I would share. I purchased Terry Laughlin's Total Immersion book a couple of years ago, flipped through it, thought about it, made notes but never really gave it a shot. I only learned to swim a few years ago to venture into tri's and must say I am not a strong swimmer. Completing an Olympic distance was a huge accomplishment and well worth the price of admission! Blah Blah Blah, dug out the Total Immersion book again and read it more carefully. I also found the videos on this web site.

First Part   http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=1744

2nd Part http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=1792

4rd Part     http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=1859

The workout today, Week 3 was the 4x500. It is usually a tough one for me. I decided to try TI today, you know, give it an honest shot.   I finished first 100, thinking I feel pretty good. I then finished 1st 500 and heart rate was not much above a walking pace rate. Time was about 1 minute slower than the last time I did a 500 but I could hardly catch my breath then. Blah Blah Blah, 4 x 500 went very well. Times were a little slower than before (one was a full minute+ more but I think I lost count ) but considering I was quite fine after each one and was hardly breathing, I think there might be somethingto this.....

Can hardly wait to get back to pool to try again to see how it goes. I have been taking lessons and working on my traditional swimming technique but it is always hard. As Terry comments, if you are going for sprint distances, this might not be for you but if you are going distance and want to feel good after, then he has a very efficient style.

I thought I would share as maybe some others are considering the TI program. I might order up the disc to compliment the book. I have never felt so good after a 2200 metre workout before.

Anybody else here use this technique?

Cheers all,

Shawn

Great question! Some things that make it a "race-specific" workout:
1. Long sets that mimic race distance
2. Building speed and dealing with fatigue as the workout progresses

So that workout is working on endurance for your race distance as well as helping you learn how to pace for race distance and hopefully finish swimming faster or as fast as the pace you started at.

Hi Nikola, and welcome to BT! We have another feature here on BT where you can see who has done a race in the past and who is doing the same race as you this year. Antwerp can be found here. You can read the race reports of others who have done this race and see who is doing it this year.

I am just scraping through week 7, that I swapped for week 8 so I could have a recovery week as my first week back after a nasty flu.

This week, I have been totally lacking in motivation. I have done few of the workouts and eaten like a horse. NOT good.

What a great day! Had yesterday's run today, outside. Then had my one hour bike, outside! Beautiful weather riding beside snow covered fields of farmland.

Felt weird and great at the same time!

Cheers,

Shawn

Northwestern Ontario

I'm curious what's going wrong in the run?  What's your not liking it come up as during your runs? Bored? Uncomfortable? Tired? Want to quit? All the above...

I wonder because the run is my favorite part and I love long runs!  Would love to hear you elaborate a little bit more.

Hmm, my pace was fine today, ran with a friend and had a nice visit. I just really don't like all the pounding. Probably because I have a history of injuries - lots of foot and ankle trouble. I like to run, just not for that long. I came home and sat in an ice bath and thought - "What the heck? This is not fun!"  Yes, I guess I was bored also. Nothing but flat farm roads around here and we've had too much rain for me to run the trails where I typically like to run.

I don't know, we'll see how it goes.

Geez pops, that's kind of scary. That's really smart of you to stop and get yourself checked out though. Glad everything turned out fine. And a great workout on top of it LOL! Only a triathlete...

I know what can help you get excited about your long rides - a nice shiny new bike

I really think your right about the consistency thing. I might just taper off around an hour and a half and leave it at that. I just don't have a background in distance running so I keep thinking I need to nail every long run. My outlook is a little better today. I was afraid my bad ankle was going to be a mess today but it feels pretty good so that gives me a little hope. I have been a runner for years (like 17 or 18) but every time I get up around 10 miles my body starts to breakdown. It's hard to see the vision of me getting to the distance without injury. A bit of a mental game.

I think I am just in a funk. As you say, I should be well rested now. I plan on getting my butt in gear tomorrow and get back at it. I know it will be fantastic to cross the finish line and have the feeling of accomplishment.

I CAN"T believe you did a workout after a trip to the ER??!! Makes my whiny little complaints seem like I really need to HTFU. Now THAT is a triathlete.

VERY smart move to go in and make sure you were okay!  I am glad that all is well.  I can't believe you jumped on the bike later!  haha 

DONE with the last long run before the big day!  Woot!  Had to ride 30 min then throw on my shoes and run 2 hours.  I have been dreading this workout.  I did it!  Yay! I am a slow runner, but for me my time was great!!  (I averaged 9:30min miles-I know that is hardly jogging for most of you, but for me that is fast. haha.)  Aside from a slight discomfort in my knees here or there, I felt strong. 

The only thing is after my long runs I feel really nauseous.  Does anyone else get that?  Any ideas how to keep my stomache from getting so upset?

Just one more big workout left in the plan...a 3 hour bike ride on Saturday.  I am leaving town to Vegas tomorrow and will bring my bike along.  Anyone know of a good place to ride out there?

I'm in need of some advice/reality check here.  Looking ahead, there's a race at end of week 7 I'd like to run at the 50Lite distance (Sw .8, B 40.4 run 8.8). However, that week is the single longest week based on hours and it would be foolish to train that hard and then race for over 4 hours on Saturday.  Week 6 (last week of Base 3) is also a recovery week.  I know that it makes no sense to swap weeks 6 and 7 because then I'd be hitting Week 5 (the 1st Build week) with a heavy training debt from the prior week. 

The other option is to bag the 50Lite and run the shorter sprint race.  But, having only run one Oly previously I'd like to get another longer distance race under the belt before my HIM "A" race seven weeks later.

Thoughts and advice much appreciated.

Awesome, nice job! You're getting incredibly close.  I don't get nauseous when running regularly, but a few things that I know of can do it.

1.  You're pushing too hard-this is the only time i reaally get nauseous running but I don't think this is it for you

2. You're not hydrated enough

3. You ate too much or too little before the workout--if you feel weak in a routine run this is likely.  I think its something to do with blood sugar levels.

That's about what I can think of... is it a head rush you get? Where are you looking when you run? If you look down and then straight up this can cause this pretty damn easily.  I'd say make sure to think about those 3, exhale fully, and look straight ahead

I'd do it.  Take it easy that thursday (maybe make the run 30 not 90) and swap saturday for sunday where you are going to do a good brick anyways.  If you end up with some extra hours because thats like a 4.5 or 5 hour race no big deal, then adjust for next week based on how you feel.  Treat it like a hard training day and dont kill yourself.

You're smart to do this...my HIM is my first tri!

Akrenic,

Congrats on the brick with the long run. You're going to do great in your race!

Loving the new thumbnail brah!