Kenj - triathletes in training CLOSED (Page 64)

Thanks Ken. Just have to pick up the packet at the race site which is a bit of a drive for me.

currently home with my sick daugher while dad and son go camping (last time of the season as it is supposed to snow tonight!) hopefully meeting up with them tomorrow. 10 mile run on Sunday.

Have a great weekend everyone!!!!

How did the run go Robin?

Snow? YUCK!

Looking forward to hearing how your race went Adam!!

Nice, low key weekend for me.  Did some training, but mostly spent catching up on projects outside and putting some of the summer stuff away.  Another YUCK!

I did it and it was great! So happy to be out there I loved every moment of it.

I had 3 flats 3 flats (all on the first lap) and it poured rain the entire time. I manged pretty well on the first 2 flats but the 3rd one sunk me I had nothing left to fix it and had to wait for assistance. I estimate I lost around 45 minutes w/ the flats tires and the waiting. I was shaking from the cold by the time I got back on my bike.

It's gonna be a long race report.......

Congrats on finishing Adam, a day like you had makes crossing the finish line even more meaningful!!  I am looking forward to reading the report when you get it done!

Race report:

http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=463022

Fantastic race Adam. Well, not the circumstances, but your ability to fight through them. You've got a great attitude, and you inadvertently talked me into getting a second racing spare tire...

1) Interval training is suffering. I had been trying to build endurance at the same time as working on increasing bike power using Jorge's plan during the weekdays. The two aren't really compatible and the interval training suffers. Not a big deal, but I think I was trying to have my cake and eat it too. Life might have been easier if i was a stronger biker before trying to go long, but it is what it is at this point and I probably wont change the plan now.

2) its time to get creative in order to fit everything in. For instance, this Saturday calls for a 5hr bike ride followed by a 1hr brick run. In order to get close to that it means 2.5hr predawn trainer ride (ugh), 2.5hrs road riding, then take the boy to soccer for 2 hrs, then a 1hr run. Not quite a brick, but life is busy.

3) just odered some more stuff for IMAZ. So now the plan is to have 2 spare tubulars (thanks Adam). My tire setup will look like this: On the bike in a rear-mounted setup - one tire, a razor, 2 co2s and a mini pump. In special needs bag- one more tire,extra co2s and a can of pit stop. Part of me wants to bring the 2nd tire along for the ride since Special Needs can be so far away if things go bad early. My spares are fairly small (Tufo 160 gram tires) but not THAT small. I dont know where i would keep the 2ns spare since I'll be in a tri kit and not a jersey with deep pockets. Thoughts? I also odered one of those Track my Athlete gps chips for my wife to see where i am and hopefully i can see my people on the run loops. Has anyone used this? If so, how did it work out? My people are a little tech challenged.

Wow, long update... hope everyone's training is going well!

I think at this point in your training, you should probably stick to the one plan.  The recovery is as important as the workout itself and if you are sticking in some intensity where you should be working a recovery ride or run the fatigue will be worse than it is already.  I think the plan you are following has some race pace workouts in the plan doesn't it? 

Both my IM's, I lived by the mantra - "Follow the plan, TRUST the plan".  It helped my focus and keeping the mental demons in check! 

Part of Adams problem with tires I'm sure was the rain, seems that the water causes thing to stick to the tire and then drive it into the tube.  But, I would never suggest you change your plan and need the extra tire and cuss me out waiting for race support!    You could use electric tape and tape it to the top tube if there is room?

I have no doubt that the rain was the cause of my flats. I haven't had a flat tire at all this year. Last year I battled flats pretty frequently but once I switched tires (michelin lithion) my flat issues seemed to go away. 

My tires were covered in "stuff". I should have been more proactive in cleaning off my tires as I went - another thing to work in the off season.

Ended up running the 10 miles yesterday, the trail I was going to run on Sunday was underwater due to all the rain.  So hit the Tony Knowles Coastal Trail in Anchorage yesterday and ended up running 10.25 miles in just under 2 hours.

Another glitch in the training - the half marathon I was planning on doing on the 6th is apparently cancelled as I cant find ANY info on it - good news there is another HM the week after on the 13th (the Zombie Half).  I registered for it yesterday! Unfortanately I will miss out on a family cabin trip and kids won't get to watch me finish  

Question for group - I have an extra week before my HM - so I can do 1 more long run - would you just run another 10 miles or up it to 11 miles or greater?

Nice running Robin!  I don't think I would up it, might even drop it to 9 or so.  How do you feel today after the long run yesterday?  Some people recover faster than others and don't need much of a taper. 

I get it about mixing the plans and recognize that I set myself up for trouble.  I'm really well behaved when it comes to running in prescribed zones, just not biking.  I'll work on it on the weekday trainer rides, but won't do to much for the weekends.  I shudder when I read a weekday ride that says 1:30 at Z2, at 1:10 insert 10' at Z4 (boooring...).  And I absolutely Cringe when I see a long day that says 5:00 at Z2, at 4:45 insert 7.5' at Z4.  I could only stage something like that on the trainer for 5 hrs, so I go out and watch my averages.  I generally end up in Z2, but that's an average of whole lot of ups and downs.

Thanks Ken and Adam for the further info on flats.  I think I'll split the difference and bring 2nd spare but keep in the SN bag and hope I get it back if after the race if its not needed.

Thanks for the tip Ken!

great race report Adam!!! If ever the time comes when I do my first half I hope I am as mentally prepared as you were!

Thanks for the advice on the last long run!  my recovery on the long runs have been good.  A little hip bursitis and the foot - but those seem to be a constant no matter the distance.  My middle tempo runs is what has been hard to recover from - probably pushing the effort a little too much. I will take everyones advice and do another 9 miler (even though the little devil on my shoulder says "go for 11"!).

Thanks for the compliment Robin! I mentioned this before but I never thought about quitting but I was worried about not making the cut off - that would have been a major blow.

Sounds like to me you should just do 9 miles if your hip and foot are acting up. No sense making either of those 2 worse. Near the end of my maraton training program I was sore most of the week and the recovery time was really needed. 

So a new month is here and time to make some new goals.  I have been pretty lax the last few months with getting consistent training in.  So my goal for the month is to workout at least 5x a week and preferably 6x (lately is has been more like 4x). It should be a lot easier now that the Alaskan summer is over! Would also be great to lose those 5 pounds that just won't go away!

I know many of you are done for the season (or have their biggest race coming up!) - any plans for the next month?

Another quick question brought up by Adam's last post - what is the cutoff time for a HIM?

Cut off times are course specific.  I just looked up Muncie for reference:

What are the course cutoff times?

• Swim: 1:10 minutes after the final swim wave.
• Bike: 5:30 minutes after the final swim wave.
• Run: 8:30 minutes after the final swim wave

I didn't make any specific goals for the month.  I'm just focussed on doing what my coach and PT tell me to do to bounce back from PF.  I've been steadily cutting lbs over this last month.  I hope that continues. 

Robin,

These were the times for my race:

CUT-OFF TIMES 

Swim - 8AM
Bike - Noon
Run Lap One: 2:00PM
Run Finish: 3:00PM

My wave started at 6:50. I wasn't close to the cutoff but I couldn't remember them exactly during the race and I only remember seeing times that went to 8 hours the year before. 

I was a little worried that I might not make it when I was out on the bike course.