Penn State's mentor group - CLOSED! (Page 69)

Wooden Bell - 2010-06-10 6:24 PM It looks like there are a couple others who have been away for a little while.  I've been sick, and dealing with our house sale, for the last week or so.  The good news is that our house sold on the first day it was listed, for very close to our asking price!  The only thing that we're waiting on now is the inspection of the house that we're buying.  As long as everything checks out okay, we'll move in July 16th.

Last weekend, I had my first duathlon of the year (thanks for the inspire, Ken!).  My run splits were slightly faster than last year, but my bike sucked!  When I came in from the first run (5.6k), I knocked the nose piece off my sunglasses, and had to spend a few seconds putting it back on.  During the first lap of the bike, I dropped my gatorade bottle while trying to put it back in the bottle cage (it was pretty much full), and during the second lap, my chain would not catch.  It kept slipping off and wouldn't stay in any one gear (I obviously need to get that issue checked out).  When I finished the bike, I knocked someone's helmet off their bike when I was racking mine, so I spent a few more seconds getting their helmet back where it was.  All in all, I was 4 minutes slower on the bike this year.

I finished in 1:32, which is about a minute slower than last year, so I'm not too thrilled about it, but there's still a lot of season to go.  There were some crazy fast guys there... the 4 top finishers all broke the previous course record, with the winner finishing around 1:00:33 (5.6k run, 20.4k bike, 2.8k run).  Those guys flew by me on the bike... I can't even imagine what 40km/hr feels like (on flat groud, that is).

phxphotog - 2010-06-10 10:45 PM Did a brick tonight...14.6 mile bike followed by 3.6 mile run. Actually felt pretty good. Legs were a little heavy at first but I just pushed through it and got into a good constant pace. Soon I'll need to start to increase my distance to somewhere around 5 miles.

phxphotog - 2010-06-11 11:44 AM Don't know if you meant what I said or not but when I remarked that I needed to get my mileage up to 5, I was talking in general and not in bricks. I'll still keep brick low on miles and need to get some longer runs in starting in the next few weeks. I need to look at my 1/2 IM training program but I think there are some hour runs in the next few weeks.

zionvier - 2010-06-11 12:16 PM

Here's a topic for discussion.  How far do you feel you need to run after biking to get a valid brick workout in (In the context of training for an IM)?

I believe personally the ROI for my time is best if I limit my run off the bike to 2-5 miles and then later go for an additional longer run after I've recovered.  In bike to run bricks, the goal for me is to get a good hard bike training session in, then the run is to simulate the effects of a race where you've been going hard and now have to transition your body to supply fuel to other muscles for the run.  I've always felt that once this change has occurred and I'm now feeling good for the run I'll tack an additional mile at a good pace and have accomplished my goals for that session.  Perhaps I'm mistaken on this, but the time spent vs quality of your run following a hard bike workout is not going to give as good of a return compared to if you end the session after 2-5miles of running, rest, refuel, do laundry and then go back out for a run specific session later in the day.

Is my thought process on this still stuck in the sprint/oly training style where speed is more important?  Is there solid value in doing a 50-70mile bike followed by a 10 mile run as a brick?  Is that something that is valuable for IM training in order to teach me how much I need to conserve on the the bike?
 

dharris13 - 2010-06-11 1:50 PM
Great topic! I just sent Josh a PM about this yesterday. I make almost every bike workout i have in to a brick. Even if i am only running 1 mile. for ME...i love to feeling of knowing how hard i can push on the bike..and then what to expect. By doing bricks in training...coming off the bike in a race and feeling your legs behave like they do is something i am used to and i know that feeling. As long as it is a feeling i have felt before and overcome..i can stay confident and continue on with my plan. thats why for ME...i like bricks. They provide me with a great deal of race confidence. maybe it provides no physical gains...but it sure has some mental advantages for ME.

GRB1 - 2010-06-11 7:34 PM I am scheduled for an Olympic this Sunday.  Looking forward to seeing how I do this year compared to last year on the same course.  On the down side there is a good chance that the swim might be canx due to E-coli levels in the lake.  The decision will be made on Saturday after water testing is complete.  If they do canx the swim the plan is for a 2 mile run, 25 mile bike, 10K run.  First time I will run, bike, run.  Any tips on how to approach the first 2 mile run and the potential affects on the remainder of the race?

Greg 

GRB1 - 2010-06-11 4:34 PM I am scheduled for an Olympic this Sunday.  Looking forward to seeing how I do this year compared to last year on the same course.  On the down side there is a good chance that the swim might be canx due to E-coli levels in the lake.  The decision will be made on Saturday after water testing is complete.  If they do canx the swim the plan is for a 2 mile run, 25 mile bike, 10K run.  First time I will run, bike, run.  Any tips on how to approach the first 2 mile run and the potential affects on the remainder of the race?

Greg 

GRB1 - 2010-06-11 5:34 PM I am scheduled for an Olympic this Sunday.  Looking forward to seeing how I do this year compared to last year on the same course.  On the down side there is a good chance that the swim might be canx due to E-coli levels in the lake.  The decision will be made on Saturday after water testing is complete.  If they do canx the swim the plan is for a 2 mile run, 25 mile bike, 10K run.  First time I will run, bike, run.  Any tips on how to approach the first 2 mile run and the potential affects on the remainder of the race?

Greg 

kenj - 2010-06-12 6:21 AM

Good luck Fred at Eagleman!! Have a great race!

Anyone else racing this weekend?

GRB1 - 2010-06-13 2:13 PM

Quick run down of this years race versus last years.  Same course except it was muggy and the roads were wet from drizzle/rain the previous night.  Run was on a hilly hiking trail/grass course, maybe 100 yards of total pavement, so it was heavy and the hills were a bit slippery from the rain/moisture on the ground.

Last year:              This year

Swim 34:59            34:14 (2:05/100 yd)

T1     1:48               2:39

Bike   1:17:42         1:14:38 (20.0 MPH)

T2        1:33            1:37

Run    57:26            53:08 (8:33, includes 30 pit stop)

Total time 2:53:29       2:46:17


Overall I felt pretty good.  Swim was not what I expected, thought I had a little more speed than this, but it was my first OWS of the year.  Very weedy/murky, kept having to pull it off my hands and goggles.  I did figure out I need a new wetsuit top, mine is to big due to weight loss.  Felt like a gallon of water sloshing around in each arm, added unnecessary weight.  Only complaint on the swim from an organization point is that they timed the Sprint and Olympic to finish at the same time.  A huge pile up ensued at the finish and I was stuck behind about 100 walkers clogging the way, no way to swim in.

T1 was slower than last years, guess I was taking my time. 

Bike felt good, carried more speed on a hilly route. As mentioned the roads were slick on about 50% of the course.  Kind of weird but the water really feels like it creates a lot of drag on the wheels, that or I am giving myself a good excuse for slowing down at times

T2 Almost the same as last year no complaints

Run was much better than last year.  I did stop right away for a nature break, probably cost me around thirty seconds, but it is what it is.  My pace was about 45 seconds faster per mile on the same course so I am happy about that.

Overall I improved by 7:12 which is pretty good, I did cost myself about a minute extra in transition but I am guilty of not practicing the transition at all this year.  I don't know how many were in my age group 40-44 but I finished 15th unofficially, official results will be out tomorrow.

Next up IM Racine 70.3 in July.

dharris13 - 2010-06-13 12:18 PM yeah thats what i came up with too...says he is from PA which we know is true. he kicked some A$$!!!! GO FRED!!![/QUOTE

I came up with the same.  He did great!!

GRB1 - 2010-06-13 4:13 PM

Quick run down of this years race versus last years.  Same course except it was muggy and the roads were wet from drizzle/rain the previous night.  Run was on a hilly hiking trail/grass course, maybe 100 yards of total pavement, so it was heavy and the hills were a bit slippery from the rain/moisture on the ground.

Last year:              This year

Swim 34:59            34:14 (2:05/100 yd)

T1     1:48               2:39

Bike   1:17:42         1:14:38 (20.0 MPH)

T2        1:33            1:37

Run    57:26            53:08 (8:33, includes 30 pit stop)

Total time 2:53:29       2:46:17


Overall I felt pretty good.  Swim was not what I expected, thought I had a little more speed than this, but it was my first OWS of the year.  Very weedy/murky, kept having to pull it off my hands and goggles.  I did figure out I need a new wetsuit top, mine is to big due to weight loss.  Felt like a gallon of water sloshing around in each arm, added unnecessary weight.  Only complaint on the swim from an organization point is that they timed the Sprint and Olympic to finish at the same time.  A huge pile up ensued at the finish and I was stuck behind about 100 walkers clogging the way, no way to swim in.

T1 was slower than last years, guess I was taking my time. 

Bike felt good, carried more speed on a hilly route. As mentioned the roads were slick on about 50% of the course.  Kind of weird but the water really feels like it creates a lot of drag on the wheels, that or I am giving myself a good excuse for slowing down at times

T2 Almost the same as last year no complaints

Run was much better than last year.  I did stop right away for a nature break, probably cost me around thirty seconds, but it is what it is.  My pace was about 45 seconds faster per mile on the same course so I am happy about that.

Overall I improved by 7:12 which is pretty good, I did cost myself about a minute extra in transition but I am guilty of not practicing the transition at all this year.  I don't know how many were in my age group 40-44 but I finished 15th unofficially, official results will be out tomorrow.

Next up IM Racine 70.3 in July.