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Mental Manatee Mentors Part 3--CLOSED (Page 55)
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 2013-03-25 4:38 PM in reply to: #4673947 |
 Seattle |  Subject: RE: Mental Manatee Mentors Part 3--CLOSEDbcraht - 2013-03-25 3:36 PM Just did my first ever Yoga class. Is it normal afterwards to feel like I just smoked a fat one?  Haha I need to do more yoga |
| 2013-03-25 4:40 PM in reply to: #4651276 |
| Seattle | Subject: RE: Mental Manatee Mentors Part 3--CLOSED Thought for sure I'd come back from my run and a certain RR would be up to read. |
| 2013-03-25 4:42 PM in reply to: #4673947 |
Master  3870     | Subject: RE: Mental Manatee Mentors Part 3--CLOSED bcraht - 2013-03-25 1:36 PM Just did my first ever Yoga class. Is it normal afterwards to feel like I just smoked a fat one? Hahaha! I found Yoga a little addicting. Last summer I started going two days a week and loved it. Saw huge difference in my flexiblitiy and improvement in my core. Very sad the class schedule doesn't fit with my son's Kinder schedule. BUT....next year, I'll be able to go whenever I want because he'll have full-day school |
| 2013-03-25 4:43 PM in reply to: #4673930 |
| Seattle | Subject: RE: Mental Manatee Mentors Part 3--CLOSED bcraht - 2013-03-25 3:25 PM TriAya - 2013-03-25 12:31 PM Asalzwed - 2013-03-26 4:18 AM I still am not sold. But we can agree to disagree. I'd never ever recommend one of his plans other than the case that Yanti stated about long enduro-marches and maybe within an IM plan. BTW I would not (I can't say never, but mostly not) recommend a Galloway plan for the run part of triathlon training, especially distance. His plans are (basically, but with a lot of very important provisos) two 30-45min training runs per week and one progressively longer (with some cutbacks esp. once into the teens) run each weekend, going up to 26mi for the marathon-prep long run. Way too much recovery required from those long runs. He does allow for cross-training, but basically it'd be just enough to "just finish" sprint distances of S/B, although truth be told if one can swim in the day's conditions and bike, one can probably "just finish" an Oly, maybe even an HIM without really training. Run:walk is another thing altogether. And this is where I had said I wanted to do a cross between Barry P and Galloway. But maybe I should've said Barry P with run/walk. I honestly hadn't thought about/looked into Galloways PLANS, just the run/walk. Now I understand the concerns you have Salty. So, just Barry P with some walk breaks then? I am a big fan of Barry P. It all fits nice and tidy like - Russian Nesting Dolls. Woah, that came out of nowhere. |
| 2013-03-25 5:04 PM in reply to: #4673748 |
Elite 4435 | Subject: RE: Mental Manatee Mentors Part 3--CLOSED TriAya - 2013-03-26 7:16 AM jobaxas - 2013-03-26 4:12 AM The Galloway method is what I used in my last marathon and ever since for all distances. For me the mental element is what I love in that I only ever have to run for x mins before I get to walk again! Now riddle me this Pete Jacobs is doing the Boston marathon and Maccas coach says its crazy as the damage done in a marathon is way harder to recover from than an IM or HIM? He said Pete will need 8 weeks to recover fully. Wonder what the theory is behind that... The Galloway method? Or just run-walk? For my marathon I followed his plan to the letter. My cross training was swimming of course and the occasional spin class - this was before triathlon. In the IM on Sunday I saw a lot out on the run who were religously looking at their watches clearly on a walk break - they looked pretty good. |
| 2013-03-25 5:04 PM in reply to: #4674065 |
Master 4452 | Subject: RE: Mental Manatee Mentors Part 3--CLOSED 4agoodlife - 2013-03-25 2:42 PM bcraht - 2013-03-25 1:36 PM Just did my first ever Yoga class. Is it normal afterwards to feel like I just smoked a fat one? Hahaha! I found Yoga a little addicting. Last summer I started going two days a week and loved it. Saw huge difference in my flexiblitiy and improvement in my core. Very sad the class schedule doesn't fit with my son's Kinder schedule. BUT....next year, I'll be able to go whenever I want because he'll have full-day school hmmmmm... |
| 2013-03-25 5:12 PM in reply to: #4651276 |
Regular 980 Caerphilly, Wales, uk. | Subject: RE: Mental Manatee Mentors Part 3--CLOSED Hey Jo, I have a new athlete for you to stalk. http://firstoffthebike.com/news-and-features/a-day-in-the-life-of-c... Watch the video, he knows his stuff, lol. (More than me anyway) Edited by Richardsdrr 2013-03-25 5:13 PM |
| 2013-03-25 6:13 PM in reply to: #4674109 |
Elite 4435 | Subject: RE: Mental Manatee Mentors Part 3--CLOSED Yeah I saw this one - and BTW already stalked him in Auckland. Shame he had a stress fracture and couldn't do Melbourne... |
| 2013-03-25 6:14 PM in reply to: #4673444 |
Master 1890 Gig Harbor | Subject: RE: Mental Manatee Mentors Part 3--CLOSED Asalzwed - 2013-03-25 9:50 AM Muskrat37 - 2013-03-25 11:39 AM Running Question... I am now following my "planned training" and have been swimming / biking / and running. Had a great week of training - and am running further than my plan calls for (comfortably) and cycling a bit more also. No worries there. I want to run my final pure running race (The Eugene 1/2 marathon) on 4/28/13. This race finishes at Hayward Field (home of the Olympic Trials) on the University of Oregon Campus. Since I bleed Yellow & Green, I've been looking forward to this race for a while. I plan to try and PR this race. I have put together the following RUN training plan. I will be doing this along side my bike and swimming workouts that are scheduled in my "planned" workouts. I need to know if this is plan I put together is crazy (builds to fast), or doable... Thanks for your help.
Hmmm, I don't know that I would "plan" for a PR with only 6 weeks to train, also while balancing tri training. Not to say it won't happen but that's just not a lot of time. What have you been doing since the HM? I'd be more inclined to run 6 days a week, too. But, there is the push and pull of triathlon training here. I also find the most success in HMs to have long runs in the 15-18 mile range. But I don't think you have time to build to those kind of distances. I have a lot of teammates doing that race so I am very familiar with their training programs. *You know that the strides are just tacked on to the end of a workout, too, right? (I see you have them thrown in there) *What do you mean by "speed"? I would be willing to run 6 days per week...but I don't know if I have the time, and I don't want to bump it up too quickly... My Tri training only calls for 4 days...I added a 5th day. I didn't realize strides were just tacked on the end... I will do that. My last training program had me doing strides every few minutes during the run. By speed - I mean I will run faster those days for the entire run. Probably will run around 7:30 for those shorter runs, my normal training pace is 8:00 to 8:15. My biggest concern was if I was bumping up my mileage to fast. Since I don't have the time to get to the Long runs I want (14 miles ish) - I was hoping that speed / strides would give me quality workouts that would help build a bit quicker in a shorter amount of time. Please don't laugh to hard at my way of thinking....remember, I am mostly ignorant about run specific training, and when doing a run focus while tri training - I'm completely ignorant. As for planning for a PR - I guess I just mean that I will run this race as fast as I can. I don't want to travel to Eugene and not try my best. However, I want to make the most of the next 6 weeks in order to put forth my best effort in Eugene. I am open to suggestions.. |
Thanks for your help.| 2013-03-25 6:15 PM in reply to: #4673449 |
Master 1890 Gig Harbor | Subject: RE: Mental Manatee Mentors Part 3--CLOSED TriAya - 2013-03-25 9:52 AM Muskrat37 - 2013-03-26 1:39 AM Running Question... I am now following my "planned training" and have been swimming / biking / and running. Had a great week of training - and am running further than my plan calls for (comfortably) and cycling a bit more also. No worries there. I want to run my final pure running race (The Eugene 1/2 marathon) on 4/28/13. This race finishes at Hayward Field (home of the Olympic Trials) on the University of Oregon Campus. Since I bleed Yellow & Green, I've been looking forward to this race for a while. I plan to try and PR this race. I have put together the following RUN training plan. I will be doing this along side my bike and swimming workouts that are scheduled in my "planned" workouts. I need to know if this is plan I put together is crazy (builds to fast), or doable... Thanks for your help.
I'll let Salty and others answer more 'cause I'm in brain-fry-procrastination mode right now, but I'm not seeing that you're doing enough mileage to warrant a recovery run. Instead, all your running (with the possible exception of including short segments of strides here and there in your strides runs) should be done at a suitably easy pace with respect to your total mileage. McMillan? Also, what're the two workouts designated as "speed"? Good to know.. I will make these normal paced (8:15 is) runs.... |
| 2013-03-25 6:15 PM in reply to: #4673461 |
Master 1890 Gig Harbor | Subject: RE: Mental Manatee Mentors Part 3--CLOSED melbo55 - 2013-03-25 10:00 AM cdban66 - 2013-03-25 8:53 AM Hey all, Janyne does not seem to be one to toot her own horn, so I will. She won her age group on Sunday, and that was while facing 20 mph headwinds for the last 20 miles of the bike. WooHoo, great job!!!!!! JANYNE ROCKS!!!!!! Wooooo Hooooo! You go girl... |
| 2013-03-25 6:17 PM in reply to: #4673697 |
Master 7712 Orlando | Subject: RE: Mental Manatee Mentors Part 3--CLOSED rrrunner - 2013-03-25 1:52 PMOh, for those who want to track me beyond the IM site I will be wearing a tracker by My Athlete. There are iPhone and Droid apps called My Athlete and the website is www.myathletelive.com where you can look for Ironman California and then my name (TJ Lato). The race starts at 6:30 PDT and my wave starts at 7:21. I won't be wearing the tracker for the swim so it'll start moving when I hop on my bike. Cool, just put the app on my iPad! |
| 2013-03-25 6:22 PM in reply to: #4651276 |
Master 3870 | Subject: RE: Mental Manatee Mentors Part 3--CLOSED Soooo...broke in the trainer for DH. Put in an easy hour. It wasn't too bad since I watched part of Something About Mary to get through the time. Seat is definitely next on my list. Was thinking shoes/clips or new HR watch. Nope...seat. lol |
| 2013-03-25 6:25 PM in reply to: #4674168 |
Master 3870 | Subject: RE: Mental Manatee Mentors Part 3--CLOSED amd723 - 2013-03-25 4:17 PM rrrunner - 2013-03-25 1:52 PMOh, for those who want to track me beyond the IM site I will be wearing a tracker by My Athlete. There are iPhone and Droid apps called My Athlete and the website is www.myathletelive.com where you can look for Ironman California and then my name (TJ Lato). The race starts at 6:30 PDT and my wave starts at 7:21. I won't be wearing the tracker for the swim so it'll start moving when I hop on my bike. Cool, just put the app on my iPad!Ohhh! I'll look for it too. Missed this post earlier! |
| 2013-03-25 6:28 PM in reply to: #4673651 |
Master 1890 Gig Harbor | Subject: RE: Mental Manatee Mentors Part 3--CLOSED cdban66 - 2013-03-25 11:34 AM Asalzwed - 2013-03-25 12:50 PM Muskrat37 - 2013-03-25 11:39 AM Running Question... I am now following my "planned training" and have been swimming / biking / and running. Had a great week of training - and am running further than my plan calls for (comfortably) and cycling a bit more also. No worries there. I want to run my final pure running race (The Eugene 1/2 marathon) on 4/28/13. This race finishes at Hayward Field (home of the Olympic Trials) on the University of Oregon Campus. Since I bleed Yellow & Green, I've been looking forward to this race for a while. I plan to try and PR this race. I have put together the following RUN training plan. I will be doing this along side my bike and swimming workouts that are scheduled in my "planned" workouts. I need to know if this is plan I put together is crazy (builds to fast), or doable... Thanks for your help.
Hmmm, I don't know that I would "plan" for a PR with only 6 weeks to train, also while balancing tri training. Not to say it won't happen but that's just not a lot of time. What have you been doing since the HM? I'd be more inclined to run 6 days a week, too. But, there is the push and pull of triathlon training here. I also find the most success in HMs to have long runs in the 15-18 mile range. But I don't think you have time to build to those kind of distances. I have a lot of teammates doing that race so I am very familiar with their training programs. *You know that the strides are just tacked on to the end of a workout, too, right? (I see you have them thrown in there) *What do you mean by "speed"? My first concern would be the tightness in your calf that caused issues in your last race. I would then take a look at what your ultimate objective is and work backwards from there, trying to keep injury free and not overdo any one thing, keeping all training in line with one another. Use races as measuring tools between now and the final objective. If you keep moving forward patiently, you will reach your ultimate result. I have found when I try to reach too many objectives at the same time, I end up injured and frustrated. Neither is fun. I may be a bit guilty of this.. Chris, you always sound like the wisest person. As for the calf, it hasn't been an issue. Since I started back running - it seems to have loosed up again, and I have no residual pain after running. The other weird thing is that cycling seems to make my calves feel really good. and I logged 75 miles last week... My goal when I set my race schedule this year was for this to be my big race (running), and my last real running race before I went full on IM mode. Then I fell off with the training (for that couple weeks I was chasing girls)... when I resumed, my mileage was nowhere near where it was for my New Years Eve 1/2 marathon (where I set a PR).. After building for this race - I plan to continue adding in extra days / miles of running into my plan, as I way under trained for (and bombed) the run run in my IM last year. I am focusing on cycling and running - with the bigger part on running. I am going to race this IM this year, and not just try to finish it. Yes - I have very agressive goals. |
| 2013-03-25 6:34 PM in reply to: #4673697 |
Master 1890 Gig Harbor | Subject: RE: Mental Manatee Mentors Part 3--CLOSED rrrunner - 2013-03-25 11:52 AM Oh, for those who want to track me beyond the IM site I will be wearing a tracker by My Athlete. There are iPhone and Droid apps called My Athlete and the website is www.myathletelive.com where you can look for Ironman California and then my name (TJ Lato). The race starts at 6:30 PDT and my wave starts at 7:21. I won't be wearing the tracker for the swim so it'll start moving when I hop on my bike. Soooo Cool. Is this on 3/30/13? I am soo going to download this app and watch you race... |
| 2013-03-25 6:40 PM in reply to: #4673732 |
Master 1890 Gig Harbor | Subject: RE: Mental Manatee Mentors Part 3--CLOSED KansasMom - 2013-03-25 12:08 PM Muskrat37 - 2013-03-25 11:39 AM Running Question... I am now following my "planned training" and have been swimming / biking / and running. Had a great week of training - and am running further than my plan calls for (comfortably) and cycling a bit more also. No worries there. I want to run my final pure running race (The Eugene 1/2 marathon) on 4/28/13. This race finishes at Hayward Field (home of the Olympic Trials) on the University of Oregon Campus. Since I bleed Yellow & Green, I've been looking forward to this race for a while. I plan to try and PR this race. I have put together the following RUN training plan. I will be doing this along side my bike and swimming workouts that are scheduled in my "planned" workouts. I need to know if this is plan I put together is crazy (builds to fast), or doable... Thanks for your help.
You have the long run building from 8, 9, 10, and 12, and then 13.1 on race day. You're younger than I am and maybe can do that, but I find that I need to build for two weeks and then step back and then build again. So, using your numbers, the increase in the long runs would look something like this: 8, 9, 7, 9, 10, 8, 10, 11, 9, 11, 12, 10, etc . . . Granted, to get up to 13.1, you'd need more time doing it that way. I also agree with Salty that optimum training would be to have a long run longer than 13.1. I haven't had the luxury of doing that yet (time, illness, etc), but I see the wisdom in it. Galloway, in the marathon book I have, points out that it's not a coincidence that runners hit "the wall" precisely at their longest training run, which is why he is critical of marathon plans which have 23 or 24 miles as the longest training run. (I will also add that the Hal Higdon novice half marathon plan has a long training run of 10 miles -- right where I usually hit some kind of wall at the 13.1 distance.) My thought process was to not build too quickly since I only ran 17 miles this week. I would be more than happy to make that last 12 mile run a 14 mile run... I have done that distance before. I have yet to experience the "wall". My endurance is very high... I seem to be able to settle in a pace, and stick to it (for the most part). Had my calf not stopped me, I could have easily kept that 7:00 min mile pace for the last 5 miles. I was feeling great. It would have been a PR for sure. Maybe I'm not running hard enough in the race? (not being sarcastic here) |
| 2013-03-25 6:44 PM in reply to: #4674162 |
| Seattle | Subject: RE: Mental Manatee Mentors Part 3--CLOSED Muskrat37 - 2013-03-25 6:14 PM Asalzwed - 2013-03-25 9:50 AM Muskrat37 - 2013-03-25 11:39 AM Running Question... I am now following my "planned training" and have been swimming / biking / and running. Had a great week of training - and am running further than my plan calls for (comfortably) and cycling a bit more also. No worries there. I want to run my final pure running race (The Eugene 1/2 marathon) on 4/28/13. This race finishes at Hayward Field (home of the Olympic Trials) on the University of Oregon Campus. Since I bleed Yellow & Green, I've been looking forward to this race for a while. I plan to try and PR this race. I have put together the following RUN training plan. I will be doing this along side my bike and swimming workouts that are scheduled in my "planned" workouts. I need to know if this is plan I put together is crazy (builds to fast), or doable... Thanks for your help.
Hmmm, I don't know that I would "plan" for a PR with only 6 weeks to train, also while balancing tri training. Not to say it won't happen but that's just not a lot of time. What have you been doing since the HM? I'd be more inclined to run 6 days a week, too. But, there is the push and pull of triathlon training here. I also find the most success in HMs to have long runs in the 15-18 mile range. But I don't think you have time to build to those kind of distances. I have a lot of teammates doing that race so I am very familiar with their training programs. *You know that the strides are just tacked on to the end of a workout, too, right? (I see you have them thrown in there) *What do you mean by "speed"? I would be willing to run 6 days per week...but I don't know if I have the time, and I don't want to bump it up too quickly... My Tri training only calls for 4 days...I added a 5th day. You don't have to increase volume, you can just increase number of days. Just for future reference I didn't realize strides were just tacked on the end... I will do that. My last training program had me doing strides every few minutes during the run. Weird. I believe that's a farklek when used in that way. They are fine, too. Just another form of speed play. By speed - I mean I will run faster those days for the entire run. Probably will run around 7:30 for those shorter runs, my normal training pace is 8:00 to 8:15. All workouts should be done with a specific purpose. Use the McMillan calc for your speed paces depending on the type of workout. Research the purposes of specific workouts. It's important. My biggest concern was if I was bumping up my mileage to fast. Since I don't have the time to get to the Long runs I want (14 miles ish) - I was hoping that speed / strides would give me quality workouts that would help build a bit quicker in a shorter amount of time. That's a valid concern and I agree. I definitely don't think you should try to do this but if you would like to get better, it's important down the road. Please don't laugh to hard at my way of thinking....remember, I am mostly ignorant about run specific training, and when doing a run focus while tri training - I'm completely ignorant. I would never. As for planning for a PR - I guess I just mean that I will run this race as fast as I can. I don't want to travel to Eugene and not try my best. However, I want to make the most of the next 6 weeks in order to put forth my best effort in Eugene. I think you are better off saying you want to run to the best of your abilities given your training. Don't try and race outside of your current fitness. Let the times come to you, don't chase the times. I am open to suggestions.. I just put comments above in orange |
| 2013-03-25 6:47 PM in reply to: #4673765 |
Master 1890 Gig Harbor | Subject: RE: Mental Manatee Mentors Part 3--CLOSED Asalzwed - 2013-03-25 12:20 PM cdban66 - 2013-03-25 2:18 PM KansasMom - 2013-03-25 3:08 PM Muskrat37 - 2013-03-25 11:39 AM Running Question... I am now following my "planned training" and have been swimming / biking / and running. Had a great week of training - and am running further than my plan calls for (comfortably) and cycling a bit more also. No worries there. I want to run my final pure running race (The Eugene 1/2 marathon) on 4/28/13. This race finishes at Hayward Field (home of the Olympic Trials) on the University of Oregon Campus. Since I bleed Yellow & Green, I've been looking forward to this race for a while. I plan to try and PR this race. I have put together the following RUN training plan. I will be doing this along side my bike and swimming workouts that are scheduled in my "planned" workouts. I need to know if this is plan I put together is crazy (builds to fast), or doable... Thanks for your help.
You have the long run building from 8, 9, 10, and 12, and then 13.1 on race day. You're younger than I am and maybe can do that, but I find that I need to build for two weeks and then step back and then build again. So, using your numbers, the increase in the long runs would look something like this: 8, 9, 7, 9, 10, 8, 10, 11, 9, 11, 12, 10, etc . . . Granted, to get up to 13.1, you'd need more time doing it that way. I also agree with Salty that optimum training would be to have a long run longer than 13.1. I haven't had the luxury of doing that yet (time, illness, etc), but I see the wisdom in it. Galloway, in the marathon book I have, points out that it's not a coincidence that runners hit "the wall" precisely at their longest training run, which is why he is critical of marathon plans which have 23 or 24 miles as the longest training run. (I will also add that the Hal Higdon novice half marathon plan has a long training run of 10 miles -- right where I usually hit some kind of wall at the 13.1 distance.) I think it is important to keep the plan's objective in mind. I did Higdon novice a couple of times, which will get you to the finish of a HM. I then went plan free after that, well, not really, just home grown/halfa$$ from a few other plans. This last race had the most planning and prep. I did a number of 10 & 11 mile runs in my build, with my longest pre race run at 12 miles. I can see the value in longer runs, especially depending on your goal. For me, the only goals in the past two years have been improvement and enjoyment. It has really been 2 years of base building for me. So any advice you hear from me is tempered with that as my point of view. Although, I do find all of the discussions interesting. Yeah, and all of the advice I gave was definitely with the "I want to PR" lens. That's good - because I really want a PR.. The 7:00 flat I was pushing at the last one - felt good... really good, and I think I can run that, or possibly crack 7:00 min mile.. (fairly comfortably) - but I don't want to be stupid about how I get there. I admit to being guilty of not having a lot of patience... part of my lack of patience is based on New Years Eve run, the 9 mile run PR I did in Canada in January (7:00 min pace), the 7:00 min pace I carried through 8 miles of Lake Sammamish (on mostly gravel), and my base fitness. Please tell me if I am being unrealistic. I might need a good smack and not know it.... hence the reason for throwing this out there... P.S. the "training plan" I put together to try and build this up in only 6 weeks was me trying to be smart and not build to fast. If you think I can build faster (safely), I'm happy to do so. I know I can run more miles per week for the next 5 weeks, but don't know if I should... |
| 2013-03-25 6:52 PM in reply to: #4651276 |
Master 1890 Gig Harbor | Subject: RE: Mental Manatee Mentors Part 3--CLOSED Sorry for posting on old comments before seeing your responses above.. A big Thank You to everyone for their input... Here is what I gather... my build plan is ok, should be fine based on my fitness... Add an extra day - but not necessarily more mileage in if I can... Don't set the time goal - train, go run the race, and let the times come to me... Salty - one last question - is there anything different you would do to this plan - considering the limited time I have to ramp up for this race? Thanks again everyone...really love being a Manatee.... This Pod Rules! |
| 2013-03-25 6:59 PM in reply to: #4674201 |
| Seattle | Subject: RE: Mental Manatee Mentors Part 3--CLOSED Muskrat37 - 2013-03-25 6:52 PM Sorry for posting on old comments before seeing your responses above.. A big Thank You to everyone for their input... Here is what I gather... my build plan is ok, should be fine based on my fitness... Add an extra day - but not necessarily more mileage in if I can... Don't set the time goal - train, go run the race, and let the times come to me... Salty - one last question - is there anything different you would do to this plan - considering the limited time I have to ramp up for this race? Thanks again everyone...really love being a Manatee.... This Pod Rules! No, just throw out the PR thing. Do what you can and work on that whole patience thing. Do your best to execute all of your training and don't push too hard chasing a time goal. If the PR comes, great, but with a limited schedule coming off a DNF from injury I don't think you are in a great position to be overly aggressive. The only thing I would change is what Yanti said about probably not needing that to be "recovery" pace at the beginning of the week. You can just do it at a more general aerobic pace. And and add some HM pace stuff to that final week before the race. I'd highly recommend reading Jack Daniel's "Running Formula" and Pete Pfitzinger's "Advanced Marathoning" if you are really interested in finding your potential. Edited by Asalzwed 2013-03-25 7:10 PM |
| 2013-03-25 7:37 PM in reply to: #4674197 |
Elite 4435 | Subject: RE: Mental Manatee Mentors Part 3--CLOSED Muskrat37 - 2013-03-26 11:47 AM I can't help with your run build but I can help with this. Asalzwed - 2013-03-25 12:20 PM cdban66 - 2013-03-25 2:18 PM KansasMom - 2013-03-25 3:08 PM Muskrat37 - 2013-03-25 11:39 AM Running Question... I am now following my "planned training" and have been swimming / biking / and running. Had a great week of training - and am running further than my plan calls for (comfortably) and cycling a bit more also. No worries there. I want to run my final pure running race (The Eugene 1/2 marathon) on 4/28/13. This race finishes at Hayward Field (home of the Olympic Trials) on the University of Oregon Campus. Since I bleed Yellow & Green, I've been looking forward to this race for a while. I plan to try and PR this race. I have put together the following RUN training plan. I will be doing this along side my bike and swimming workouts that are scheduled in my "planned" workouts. I need to know if this is plan I put together is crazy (builds to fast), or doable... Thanks for your help.
You have the long run building from 8, 9, 10, and 12, and then 13.1 on race day. You're younger than I am and maybe can do that, but I find that I need to build for two weeks and then step back and then build again. So, using your numbers, the increase in the long runs would look something like this: 8, 9, 7, 9, 10, 8, 10, 11, 9, 11, 12, 10, etc . . . Granted, to get up to 13.1, you'd need more time doing it that way. I also agree with Salty that optimum training would be to have a long run longer than 13.1. I haven't had the luxury of doing that yet (time, illness, etc), but I see the wisdom in it. Galloway, in the marathon book I have, points out that it's not a coincidence that runners hit "the wall" precisely at their longest training run, which is why he is critical of marathon plans which have 23 or 24 miles as the longest training run. (I will also add that the Hal Higdon novice half marathon plan has a long training run of 10 miles -- right where I usually hit some kind of wall at the 13.1 distance.) I think it is important to keep the plan's objective in mind. I did Higdon novice a couple of times, which will get you to the finish of a HM. I then went plan free after that, well, not really, just home grown/halfa$$ from a few other plans. This last race had the most planning and prep. I did a number of 10 & 11 mile runs in my build, with my longest pre race run at 12 miles. I can see the value in longer runs, especially depending on your goal. For me, the only goals in the past two years have been improvement and enjoyment. It has really been 2 years of base building for me. So any advice you hear from me is tempered with that as my point of view. Although, I do find all of the discussions interesting. Yeah, and all of the advice I gave was definitely with the "I want to PR" lens. That's good - because I really want a PR.. The 7:00 flat I was pushing at the last one - felt good... really good, and I think I can run that, or possibly crack 7:00 min mile.. (fairly comfortably) - but I don't want to be stupid about how I get there. I admit to being guilty of not having a lot of patience... part of my lack of patience is based on New Years Eve run, the 9 mile run PR I did in Canada in January (7:00 min pace), the 7:00 min pace I carried through 8 miles of Lake Sammamish (on mostly gravel), and my base fitness. Please tell me if I am being unrealistic. I might need a good smack and not know it.... hence the reason for throwing this out there... P.S. the "training plan" I put together to try and build this up in only 6 weeks was me trying to be smart and not build to fast. If you think I can build faster (safely), I'm happy to do so. I know I can run more miles per week for the next 5 weeks, but don't know if I should...  |
| 2013-03-26 3:54 AM in reply to: #4673528 |
Veteran 2441 Western Australia | Subject: RE: Mental Manatee Mentors Part 3--CLOSED rrrunner - 2013-03-26 2:29 AM JANYNE IS A ROCK STAR!!!!!!!!!!!!!!!!!!! I didn't get to try the Clover coffee because of a snowstorm in Denver I didn't get to run this weekend because of a snowstorm in Denver I am in a lousy taper-PMS mood I would love some yummy Indonesian coffee I leave for O'side in 3 days My MIL is a saint So not long till you can go bike shopping then |
| 2013-03-26 4:47 AM in reply to: #4651276 |
Elite 4435 | Subject: RE: Mental Manatee Mentors Part 3--CLOSED Well this guy has turned out to be a friend via Macca via Facebook...and he has some kind of training business kettle bells etc and wants to train me. First up he says we are going riding Sunday oh lord I'm terrified. Oh he def is a piglet.... Edited by jobaxas 2013-03-26 4:54 AM (image.jpg) Attachments ---------------- image.jpg (48KB - 7 downloads) |
| 2013-03-26 6:03 AM in reply to: #4651276 |
Veteran 659 East Texas | Subject: RE: Mental Manatee Mentors Part 3--CLOSED Ok, I have a dilema. I've been really wondering if hiring my coach was the best thing for me. I believe one of the reasons I got such a bad IT Band problem was due to way too much added volume way too fast with no down weeks. Before I hired my coach I was taking a rest week every 4 weeks. When I hired my coach she doubled my volume and gave me no rest weeks. My second dilema is she just uploaded my week for this week my last full week before Galveston and it is my biggest week since my injury. So my immediate question is this? Should I be having my largest volume week the week before my A race? It's not a huge week only 9 hours but considering my avg training week is only 3 hours since the middle of January with the exception of the last 2 weeks (which were my first real weeks back) does this make sense? I guess I'm just scared and being too cautious but I've put alot of work into this race to do it wrong. Summary, last 8 weeks have avg 2-3 hours due to injury. 2 weeks ago started back at 6-7 hours. This week 9 hours Am I over thinking this and should I just trust my coach?
Edit: My avg week prior to injury was 12+ hours Edited by JJ- 2013-03-26 6:04 AM |
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