Birkierunner's group - ROUND 2 - CLOSED (Page 6)

Hey, I swam at that beach at Acadia when I was an undergrad at U of Maine.  We did it in April though - just a bit chilly!!  I think we ran into the water and immediately ran back out.  I don't even think alcohol was involved. 

Sounds like you have a good strategy for the HIM...just was wondering about your schedule.

Z

I'm not a coach, but here are my first impressions:

1. Too much high intensity running. Speed/hills on Tues and intervals on Fri is too much intensity if combined with a tri on Sunday.  If you're going to be racing a HIM you really need to have run sessions done longer and at a lower intensity.  You need to have a high percentage of aerobic run training rather than a high percentage of anaerobic.

2. Not enough swimming sessions.  Looks like you have a 45 min, a short swim, and the tri swim on Sun.   Describe what you mean as the short swim on Wed?  If you make it optional you are potentially only swimming 2x/week which is not enough.  You really need to swim at least 3x and preferably 4x/week if possible.  45 minutes is on the short side of a good session.  Shoot for 60+ minutes.

3. What do you mean 2+ hour tri on Sund building to 4?  Is this a training session where you do all 3 s/b/r??   

4. Clearly not enough biking.  Describe what you mean by a 1:10 "spin" on Tues.  70 minutes is not very long for a bike session, especially when training for a 56 mile bike segment for a HIM.  So, if it is a short session it should be of higher intensity.  But you also need to get those longer, lower intensity bikes in to get used to a long time in the saddle.

5. 7-8 hours is not very much for HIM training.  If you are trying to break 6 hours for a race, but barely do that much for a week of training your goal is not very realistic.  I would try to get closer to 10 hours/week if possible and trying to get in at least 3 sessions per discipline per week.  That may mean run early am and swim or bike in pm, etc.

Its great that you have sat down and put a training template on paper.  Not enough people do that.  I hope I'm not being overly harsh with my comments, but those are my initial impressions.

Welcome Bill  ( a couple ultras this year??  WOW!!!!)and Zvika (how would I go about pronouncing that? )

So those of you who have done marathons (and more) what did you do for nutrition?  Use whats on the course- carry your own- Gus and water?- sports drink? and how many calories did you take in- did you have a plan (nutritionwise)- did you stick to your plan?

I figure (from the infinite website) I am using 90 cal per mile- at a 9:00 mile pace so about 600/hour.  How much of this should I be trying to replace?

I have a 20 miler this Sunday and another in 2 weeks.  I think this Sunday I am going to try my gels and water only maybe every 45 minutes.  I know on my last 20 miler I didnt take in near enough.  I think maybe on the next 20 miler I am going to rty using GE only (thats what will be on the IM course I believe- so I should figure out now if I like ot or not.)

what do you all think??

 Tammy

baby steps   take it slow, no need to rush

GE- is Gatorade Endurance ( that is on the IM course- right  Jim?)

I have taken endurolytes for my HIM- but havent really thought about it in the winter- maybe an idea.

I do love Rasberry Hammer gel...mmmmm

Thanks

Yep

Do you know what the race is providing at aid stations?   I've used Infinit the past 2 years and like it.  It has more calories (complex) than Gatorade Endurance that IM serves, which makes it easier to get the 300-500 cals/hr that you should be taking on the bike.  You can create your own custom mix on their website.

I use their Ironman Distance formulation with no alteration.  I don't use energy drinks for workouts under 2 hours and only use energy in half ironman and ironman races. Olympics are too short to worry about energy intake (for me anyways   )

Racing a half marathon tomorrow...temps should be in the balmy 20s