Baowolf mentor group is [ Closed ] (Page 55)

Hey Larry, I did the HR calc earlier, and BT makes it really easy so I'll share:

Settings \ Training Log Settings \ Manage HR Zones \ Choose run and then enter the HR for the last 20 minutes of your run in the "Lactate Threshhold" box.  Hit calc, and you have them!  If you only captured the last 1/2 of your 5K, that might make it a little higher since not quite 20 minutes, so maybe back off a few beats per minute on what you plug in.

I assume you can do same for bike, though I haven't tried that one.

Yups your tests were not quite long enough, but you did grab the 2nd half so that is good.  I would just plug in the 178 as LT for run and have the bt calculator do its thing and same for bike.  You can test again in a month or whatever.  You do a 10 min warmup and then a 30 min all out sustainable effort and collect data from the last 20 minutes on run or bike to get your slightly better numbers.  I am right in there 175 bpm LT on the run and 165 bpm on the bike.  Carol is like a superhero with lt of 195 or so on the run.

I have been researching the aero helmet and wheels.  It goes like this, if you don't bike 18 mph at your race distance, probably don't bother with the expensive stuff you need to work on the engine.  As you pass 18 mph and close in on 20 mph a helmet makes sense.  From say 19 or 20 to 24 mph the 404/60 wheels can make sense if you have spare money and at 24 mph + a rear disc makes sense. 

The Flo wheels run around $425 for front and rear 60 mm aero wheels and are slightly heavier than Zip, but about 1/3 the price. 

So an aero helmet saves you about 1:00 to 3:00 on a HIM and 3:00-6:00 on an IM (assuming you are going 22+ mph) ($100-$300).  The aero wheeles save about the same ($1000 to $3000).  Combined it looks like 5 ish min on a HIM and 10 ish min on an IM.  So on the cheap end $100 per minute.  So if you are within 5/10 min of podium at HIM/IM then it may make sense.  But folks can get to 24 mph based on the bikes most of us (soon to be Samantha) already ride.  But tri is all about toys and if new wheels are gona get you 10 of that 90 min you need to get to Kona and keep you excited about the sport... I may be a good investment. The helmet is a much better deal $/speed than the wheels.  But the wheels look really cool. 

Wahoo! I picked up my bike today! I was not able to get the fit done because the guy who does them was not there and I REALLY wanted to use the bike for my 65 mile ride tomorrow. I figure I will learn about the bike and go to the fit ready to talk about what did or didn't work. The guys who put it together did adjust seat height and things like that based on my other bike. I took it for a short spin and it seemed okay. it felt really weird and wobbly on the front so it will take some getting used to. As soon as I get a pic and someone tells me how to post it I sure will I also have a wetsuit and new helmet coming (not a super fancy helmet, but one that will fit my head and I can tighten). I picked up new running shoes yesterday and they were a great deal. Things are working out so well I can barely contain my excitement when I think about it. I also was complimented on my swim stroke by a gal leading a lunch time swim (kinda like master's swim). She said I have a very smooth stroke, but I need to work on my rotation. I had already decided that before I went to class that day; it was nice to have it confirmed and have something to work towards. I think that last thing I really need is a tri top and I will be ready to get my race on :D.

Thanks for all the info on tri bike turning and what toys save time, though not necessarily money. I will probably have more questions after I get out there and ride.

Ooooooh, Samantha, I hope you are out riding your bike right now!  Sorry, don't know about posting pics.  I think I may have cut and pasted one from Facebook once here.  I don't see a way to browse on the "Insert Image" icon. 

Joe, nice run consistency!

Steve, don't think I'll be getting an aero helmet or aero wheels for my nice road bike, but I am definitely enjoying the scenery.

Hubby & I rode part of the Lifetime route out by the lake today.  His first time out there, and also his first time to ride in rain (not planned, cloud snuck up on us).  Kept the rubber side down, so it was a success.  I was trying to learn this part of the route better so I can lead/sweep the other diabetic athletes who will be joining the ride next week.  Finished it off with a bbq lunch that put back any calories burned, but sure was good. 

Carol - BBQ sounds good. 

Samantha - Nice ride. First ride with new equipment, I would not expect everything to go perfect. Plus you have been training hard. Oh and the bike would have looked strange at the HIM if it did not have a scratch or two and some dirt...

I got a ... well 4 mile run in. Not sure if it was more of an endurance, or speed run. Went out feeling a bit sore which helped keep the first mile slow and then worked to bring some negative splits. 11:00, 10:11, 9:58 but did not have enough gas for mile 4 at 10:49. Did not completely konk out so I am happy. 

Hrm  6 scoups should be around 900 to 1000 calories depending on your mix.  On a 4 hour ride you have no calories for the first hour, so 300 cal over the next hour (2), 300 over the next our (600, 3) and 300 calories over the next hour (4), should have been fine calorie wize.  Now fatigue wize that is a long ride for you and at the end of a new longer distance often I fell pretty tapped out just due to the distance increase. 

For me 75 mile bike ride at 18.7 mph (4 hours) and then a 5 mile run.  Tomorrow is 13 mie run and 2200 yard swim.  Then I get a rest week yay.  Yesterdays 3300 yard swim went pretty well, much better than the previous swim.  I was focused on keeping my hands with a good catch on the water (90 percent of my focus of every swim) and it went pretty well.  I did wu, drills, and then 3x400 at a challenging pace and then 8x50 at reallly fast for me, then limped through the cool down.  It was nice to have temps cool today (88F). 

Grats on getting 20+ miles per week run, getting that in consistently will do wonders for your pace. 

New bike day! Whoo hoo! Everyone else seems to be doing great as well.

Things on my end are starting to settle down a bit (for now), so this week is looking like I'll be able to get back to my routine. I'm looking forward to it, and will take it slow since I've been in a holding pattern for 2 weeks.

I think I might have started drinking my Infinit too soon on the bike. I ran out before my ride was over. Not super early but early enough to think to myself "I wish I was not out of my food". I now know to wait longer before I starting drinking. But with my drink so easily accessible now it was hard not to drink.

Today was my long run 12.9 miles. Here are my splits. I'm pretty happy with maintaining in the 12 mpm considering the distance and where i'm at in my training. I have had other long runs end up in the 13's. It wasn't too hard to keep going, but my legs and feet were aching. I am also breaking in new runners, so I imagine that contributes to my over-all body feel.

 19 days until my race!

Steve - you are running almost twice as fast as I am. Your splits over the same distance are absolutely amazing and unfathomable to me. I look forward to getting there.

Mike - so glad to hear things are settling down on the home front. Looking forward to hearing from you a bit more as you step back into training.

Larry - 198, that is so fantastic! and your team one, which is also fantastic! Your life is just darn fantastic! Great job all the way round!

GOOOOOOOOOOODDD MOOOORNING EVERYBODY!!!!

Hit the pool this AM, and did a nice 2000 yard work out. Felt FANTASTIC!! About 15 minutes after I finished, I started feeling like I'd been shot out of some feel-good energy cannon, and it hasn't stopped yet. Man, have I missed this the past couple weeks. wowza. Can't wait to go running tomorrow.

The downside of the past 2 weeks is that my wife is going to need surgery in a couple weeks, but it shouldn't be too big a deal (her words). I'll be off the grid for a week or so when that happens, but hopefully not completely inactive.

Wow, am I hungry. Off to get some breakfast.

Steve - Those splits are amazing. You definitly look ready for the HM.

Mike - So glad your are feeling better. Hope everything goes well for your wife.

Samantha - Way to get the distance in. You are really knocking it out.

Larry - That pace is solid for 9 miles. Hope my next long run looks like that.

Short recovery run/walk with Bianca yesterday. A really nice day overall. The nice new bike has been collecting a bit of dust so I dusted it off and put in 18 miles in 1:06. Great ride but man was I sore afterwards. Had a hard time sitting down. Never had problems with saddle soreness so I don't think that was it. Maybe just over did it a bit. Feels much better this morning.

Samantha, less than 3 weeks to go.  I pumped for you!!!

Joe, nice ride.  I've got a feeling my bike may be in the garage till spring.

Mike, great swim.  Hopefully some day I'll feel like that in the water.

Great training going on out there.  Larry, really happy with your pacing for that run.  So much better to finish strong than to cave at the end and feel like crap.

Samantha also nice run.  You are at your highest fatigue levels this week and next, so just get it done and then you get to feel your first really big taper.  Some find it ...... different than the training.  Ya calories too early and then not enough at the end.  It was a good thing you did in training and not in the race.  I do bring along a little something extra in case I need more calories when I ride or race, just in case.

Good swims and rides.

25 miles before work for me today and it was 39 F out, what is up with that?

Hey groupies, happy Monday!

Samantha, you don't mess around breaking in a new bike!  Long ride right off the bat...no wonder it was a bit uncomfortable!  Hopefully the fit will help.  And you almost ran a 1/2 marathon!  3/10ths of a mile more.  Yes, you are going to be ready for your race.

Steve, enjoy the rest week.  From the look of your workouts you are in a really nice groove.  Good place to be mentally and physically.  But PLEASE send some of that 39 degree stuff this way, OK?

Larry, very nice negative splits on your run.  Sounds like just maintaining your weight during football season is a victory, but you lost more!  Way to go!

Mike, I can tell that endorphins are your friend.  Glad you had a good swim!  You and Steve must be on the same swim channel.

Joe, nice pace on that ride!

Elena, how goes your training so far this week?

Ran 7 miles yesterday, and rode 32 this morning.  Run was not super speedy and very...er...sweaty.  Humidity of 78% likely played a role in that.  But I was pleased with how even it was.  10:15, 10:24, 10:06, 10:20, 10:16, 10:11, 10:11.  Bike continues to be slow (avg 15.9 on the portion on the road), but I haven't put enough into it to expect anything else.  Sooner or later I'll figure out what I'm training for, but for now just enjoying the journey.

6 mile run this morning at a 9:17 pace.  It was a steady run at a good pace, but not overly difficult.  One of my goals this year was to be able to run 10:00 miles in training, so I am pretty happy with this time.  I'm mentally getting myself prepared for when the time comes that my run times don't improve every week in a row, but for now I'll take it. 

Steve, I have found and decided on a half marathon on November 4th, which gives me ten weeks of training.  Here is the plan I have come up with.  It is more aggressive than it would have been, because I know you would have added more anyway.  My plan is to run 4 days a week, then cross train on the bike once a week for an hour.  Here is what I came up with.  I hoped you could look it over and tweak it as necessary.  Thanks

Every week I will run 6 miles on Tuesday.  I am going to keep this run the same that I did for HIM training.  The pace will probably be around 9:30, with my HR in the mid 150s, which means I am working, but not too hard.  Wednesdays will be a 3 mile easy run in the 10:20 pace range.  On Thursdays I am going to run 800's, aiming at 4:00 with a 400 jog between each, starting with 6 this week and building up to 10 2 weeks before the race.  On recovery weeks, I will just do a 4 mile easy run around 10:20 pace in place of the 800s.  Long runs will look like this: 10, 7, 11, 12, 8, 13, 10, 14, 7, race.  I'm going to try and run these around 10:30.  On the 10, 12, and 14 mile runs I am going to try and run the last 1/4 of the run near race pace.  This plan will max out at a weekly mileage around 32 miles. 

I want to know if this looks good, and if this should give me a decent chance at running a 2 hour half.  The course is a flat point to point paved running path.  The temperature should be around 50 degrees.  Thanks again. 

Nice run Larry!

As for me...for every good run, there is an equal and opposite bad run lately.  Several factors at play, so not unexpected, and "After all, tomorrow is another day".

Samantha, how's the bike?  Did you get your fit done?

Larry, that looks pretty good.  I like that you are giving it a little more time, especially since you are responding so well to the increased run vollume.  You may find 6 800s a bit much on the first week, but you will settle into them after a while.  Don't feel bad if your last 3 are slower for the first month.  When you start hitting them all on pace you will know your fittness is getting solid for the distance.  With so little bike and swim I might be tempted to throw in a 5th run at an easy pace for about 3 miles for the first month then 4 miles for the 2nd month.  I am alternating hill repeats with 800 repeats.  So the first week I will do 800s, 2nd week hill repeats.  But if your course is flat the 800s will be less stress on your calves than the hill repeats.  I also added a tempo run.  So one of your runs could be a mild tempo run slower at the biginning and end and a little faster in the middle. 

Here is today's tempo run for me: 8:36, 7:53, 7:44, 7:19, 6:37, 7:29, 7:47, 8:06 mpm pace recoreded by half mile after the first warmup mile.  This is a pretty steap tempo because the run is short and I wanted to hit it hardish.  You could go 10:30 up to 9:30 and back down to 10:30.  Even 11:00 to 10:00 to 11:00 would be good to focus on a slightly harder effort in the middle.  So I do shorter recovery run, tempo run, off, 800 repeats/hills (alternate each week), brick run after bike at a moderatly easy pace, long run at a half marathon pace + 30 to 90 sec.  depending on how I am feeling, but trying to keep the pace steady.  You can hit the last 1/4 faster, but it is tough to do. 

I put a bike hill workout after the tempo run and I put a high rpm spin after the 800/hills.  I do Bike LT work on a day I don't run.  Then 4 days of swim are layered over that.

Focusing primarily on run allows for a lot of rest so you can progress faster.  There appear to be soft walls at 11:00 mpm, 10 mpm and 9 mpm.  Then hard walls at 8 mpm, 7 mpm and 6 mpm.  Not a lot of folks can hit 5:xx for anything longer than a mile after age 35.  Most fast folks peaked in late teens early 20s around a 5:15 mpm single mile.  But then you have the big boys who are just that fast pushing 4:xx into thier 50s for mid distance runs. 

My current goals for run is to get my IM run down to 3:30:00 (8 mpm).  I am mostly bike focused, but have gone from swim 2x per week up to 4x per week hoping to get stronger there while maintaining my run with maybe a touch of progress. 

Losing daylight hours is really gona kill me though.  I can bike on the trainer, but running on the treadmill is just really different than outside and not as fun. 

Hit a steady state run last night maintaining a good pace most of the way avg 10:39. It was 5.17 miles in 55:06 and the splits were 10:30, 11:01, 10:15, 10:10, and 13:00. Pushed through resistance at mile 3 to get 4 good miles. Will have to work on mile 5. Feel good today. Plan to rest today and long run Thursday (10miles?). Years ago I would not have thought this possible for me. Thank you all for the support and Steve thanks for the great tips.

Another first for me with a 10k race in 9 days. A little nervous but like all the other races, trust the training, and the time will be what it will be.