brick94513-GoGoGo Mentor Group - Closed For Now! (Page 56)

What! You're killin' me here!

Oh well, I'm lookin' forward to it. It's at the front end of my vacation in San Diego. We didn't have anything planned until Monday anyways.

Choclate Outrage... my Daughter Alyssa's FAV!

They were giving out the Chocolate Outrage at Xterra last weekend. It was gooooooood!!

I think I'm out for the Vegas tri. We have another couple joining us out there and we need to visit my wifes aunt. When we sat down to plan it all out we were quickly running out of time.

Maybe Mark can race w/ you that weekend.  He's gonna need a tune-up race if he's gonna beat me at the Pendleton sprint in August. :D

No worries, there's another guy here doin the HIM, so if nobody from the group can make it, I'm still gonna race.

The lifestyle becomes very addictive.  The races are just the gravy.  I find myself irritable when I miss a workout for sure.

.  Let the trash talking begin!

Went for a mountain bike ride today.  All is well with the world again.

Hahaahaa, exactly!

Man, I wish I could, but there is no way right now.  My wife would kill me!  I want a PowerTap sooooo bad.

Did you remember how to ride after all that running?

I've been thinking about my upcoming olympic tri.  This is definately a "B" race and just for practice.  My main focus will be on the swim and transitions.  My thought is to intentionally place myself in the crowd and battle for position in the water.  I need the practice to get more comfortable in the crowd, sighting over other swimmers, and drafting.   I definately don't plan on going all out on the bike or run as long as my race time stays under 2:30.  I want to use these legs of the race to force myself to pace.  I'm hoping to pace the race as follows:

1.5k swim:  25 - 28 minutes (1:35 - 1:45 / 100 pace)

40k bike:  1:10 - 1:15 (20 - 22 MPH/pace)

10k run:  42 - 45 minutes (6:43 - 7:12 mile/minute pace)

Race Time: 2:17 - 2:28 plus transitions.

In the past, I've tried to use races for training and get completely distracted by the competition.  I hope by putting my times down that I'll have more incentive to play my own game out there.

Just to compare and emphasize how much faster you are, if I were running said race, my times would look more like this (estimates based off recent finish times):

1.5k swim: 56:00 - 1:00

40k bike: 1:00 - 1:10

10k run: 45 - 50 mins

Race Time: 2:40 - 3:00

This is all assuming I could even FINISH the swim, of course :p

Edited by shmeeg 2010-05-29 9:53 AM

Hahaha....  sorry, that post was more to put my game plan in writing so you guys can hold me accountable.  I have a really rough time pacing.  If I end up faster than these splits, I know Richard will knock some sense in to me.  In the past, he has acted as my voice of reason.

A while back Tim posted a great piece on "willingness".  I've used that thought several times since then to help with my training.  Today I "willingly" put aside my fascination with the time on the run and focused on keeping my HR under control / was using 160 as a target (suspect that's around my LTHR from what I've read / actual LTHR may be a tad higher).  Managed to go 4.3 miles (longest run ever) at an 11 minute pace and only was over 160 for a few brief instances (average was 155).

Do appreciate the help from everyone on different approaches / ideas.  They make a difference.

(Tim -- Good luck with the pacing effort.  Although your "easy" seems like LT goals for me!!!)

Nice work Curt, HR zone training is great isnt it?

Me...the voice of reason...Ha! Ha!

Nevertheless, I am someone who tries to plan my race & analyses the race after to sort out what happened, what I did well & did not do well.

If I was to look at Tim's plan, here is what I would say.  This is usually in private, but it is useful to give an opinion.  Someone else may differ & it is a useful thought exercise.

Swim...  This is not my area.  Can not comment.  I have no real concept of speed here.  I realize my limitations!!

Bike...  You are an accomplished cyclist.  That I know.  You finish high in your AG consistently.  You have cycled 1140 miles in 2010, much on dirt & still maintain good speed.  On Friday, you did a 20 mile TT at your target rate.  I think this goal is easily achievable.  You are such a strong cyclist, I would worry about you going too fast (above 22)  & imploding on the run (see next)!

Run...This is my concern.  Your injury set you back, so I can almost catch you!  You mileage this year is only 196 miles, with one third being in January.  As far as I can see you have not run 10k in at least 2 months, however, you did run a quick 8k on Monday at goal pace.  You have done no real bricks, because of your injury as well.  So, the question is can you maintain your run after your bike?  Has your bike fitness cross-training maintained you steadfast?  Will the final 5k be a suffer-fest?!?  Will be interesting.

Transitions... easy, you have knowledge & experience.

So, my final plan summary.  Swim..do it.  Bike...I would do your pace sited, but keep at pace, or you will implode.  Resist the temptation to be Lance. When bike done, will be the test of your fitness.  Hopefully it will hold well.  You have to know, that is the problem, as I see it.  You are type "A" & have to know! I would be too.  When you do get to the run & if you feel good, run by feel & perceived exertion, not by your Garmin.  You can run, what you fitness allows, not what your mind & watch says!

Now, go do it & blow my theory out of the water!!!! 

Richard, old, cantankerous, clyde!

PS.  Tim, correct me if I am mistaken in my observations/assumptions. 

Edited by GoGoGo 2010-05-29 11:44 AM

Me...the voice of reason...Ha! Ha!

Yes you!  Look at this analysis I suckered you into!

Nevertheless, I am someone who tries to plan my race & analyses the race after to sort out what happened, what I did well & did not do well.

If I was to look at Tim's plan, here is what I would say.  This is usually in private, but it is useful to give an opinion.  Someone else may differ & it is a useful thought exercise.

Swim...  This is not my area.  Can not comment.  I have no real concept of speed here.  I realize my limitations!!

Ocean swims have been going really well for me.  I'm starting to really develop confidence here.  Still working through the claustrophobic feeling of being in the pack and fighting for position.

Bike...  You are an accomplished cyclist.  That I know.  You finish high in your AG consistently.  You have cycled 1140 miles in 2010, much on dirt & still maintain good speed.  On Friday, you did a 20 mile TT at your target rate.  I think this goal is easily achievable.  You are such a strong cyclist, I would worry about you going too fast (above 22)  & imploding on the run (see next)!

The course is supposedly fast!  The winner last year averaged over 26 MPH.  I think riding in the 20-22 MPH range wil be quite conservative.  If a low RPE takes me faster, then so be it!  True, I've only done limited bricks so far this year, but always feel pretty fresh coming off the TT bike.  I'm just not a big fan of brick workouts (cost-to-benefit perspective).

Run...This is my concern.  Your injury set you back, so I can almost catch you!  You mileage this year is only 196 miles, with one third being in January.  As far as I can see you have not run 10k in at least 2 months, however, you did run a quick 8k on Monday at goal pace.  You have done no real bricks, because of your injury as well.  So, the question is can you maintain your run after your bike?  Has your bike fitness cross-training maintained you steadfast?  Will the final 5k be a suffer-fest?!?  Will be interesting.

Yep, the run has been my Achilles this year.  Most of my miles have come from short recovery runs with no more than 5 miles in distance.  The XTERRA was 5.5 miles with about 1,500 ft of ascent, which obviously was coming off the MTB. I did run an easy 10k this morning at a 8:10 pace which was roughly an RPE of 3.  I'm not too concerned about 10k distance right now.  After this race, I will be starting back up with my half marathon trainig, then (fingers crossed) marathon trainng for the California International Marathon in December.

Transitions... easy, you have knowledge & experience.

Practice, practice, practice....

So, my final plan summary.  Swim..do it.  Bike...I would do your pace sited, but keep at pace, or you will implode.  Resist the temptation to be Lance. When bike done, will be the test of your fitness.  Hopefully it will hold well.  You have to know, that is the problem, as I see it.  You are type "A" & have to know! I would be too.  When you do get to the run & if you feel good, run by feel & perceived exertion, not by your Garmin.  You can run, what you fitness allows, not what your mind & watch says!

Agreed!  The run will definately be by feel!  Over the last couple weeks, my hips have been pain free!!!!  Also, left soleous pain seems to be alleviating too.  As such, the plan is to keep the run aerobic and free, whatever time that may be!

Now, go do it & blow my theory out of the water!!!! 

Richard, old, cantankerous, clyde!

PS.  Tim, correct me if I am mistaken in my observations/assumptions.

Final observation: Injuries suck!

Hahahaha....  Too Funny.  I sat down to read through the newest print of Endurance News and there I am staring at a picture of myself.  Kind of a weird feeling to be turning pages then discover yourself in print.  Picture was from an off-road triathlon last November.

Edited by brick94513 2010-05-31 8:13 AM

You're a STAR!!!! 

No.  They contacted me after the race about a different photo and asked me if I had any other photos from the race.  But, that was six months ago, so I figured they weren't using them.

Tim, that is frign' cool man!!

Shmeeg, nice job on the sponsorship deal!

I just got to logging my sat/sun. Stepped it up a notch on endurance. Like Curt mentioned before about "willingness". I've been going all out less and less. I save the hard efforts for a few key workouts. I did 48+ on the bike saturday and a 6 mile run. My knees are feeling great, but I'm not used to these distances yet. I started cramping around 3 miles in. I had to stretch and work through it. Today was my best swim to date. I definitely feel faster in the pool and I actually am. The pool seemed real easy to me after being in the open water last week, and my swim stroke got much smoother too. My coach couldn't stop commenting how smooth I got. Definitely a breakthrough day for me on the swim!