RFP GROUP - CLOSED (Page 7)

How many days off are you getting a week?  You need at least one.  Nothing.  Nada. The intensity of the other days are too high to try this 7 days.  Friel has people on a 21 day cycle, I think.  But they can't be doing the intensity I am.  For four years my coach has stressed a rest day is critical.  My coaching classes teach that it is on our recovery days that we get stronger.  Remember, that we have to stress the muscle, over load it, and them give it time to adapt to the new intensity.  If we keep stressing and stressing, we break down the muscle and eventually the result is overtraining and injury. 

With that said, I will tell you that the legs take a beating. Endurance Nation says don't run more than 2 hours, 30 mins.  I agree.  The fitness increase isn't that much and the risk of injury rockets. Spend the extra time on the bike.  The base level for long distance is incredible.  FOR ELITES, the critical volume is considered by some to be 2.67 times race distance per week.  That's 300 miles for IM.  We can't do that most likely but the idea is tat the more time on the bike, the better our overall fitness and our run times improve.  They are also suggesting VO2 sessions on the bike, speed work in the pool and the run.  They are short, high intensity workouts that are highly efficient in terms of increasing speed, lowering exertion.

But, the legs need rest.  Give them rest.  Are your plans factoring in a recover week every four?  Lower intensity.  That is a very good idea too. 

Triathlete Bible lays that out.

The hubby and I are in Outer Banks for him to run his 2nd HM, the problem is that it is suppose to rain all day tomorrow. I am treating the HM as a long training run but I would prefer not to run in pouring down rain. I am praying that the rain either misses us or it will just be a light drizzle. Kathy

Good Morning Team.

I hope everyone is having a great weekend. I had a complete rest day yesterday and enjoyed every second of it .

On tap for today - 2 hour ride on the trainer (weather is crappy here again) followed by a 20 minute run.

Next week - back on the full training mode.

Tim - thanks for the list. I will definately be back at that park at least once a week to run, I loved it. As far as the dead legs feeling, I am guessing we are all going to go through those peaks and valleys. Hang in there.

Danny - Listen to Tim and Brian.

Chris - enjoy the football match

Krazytall - hope you got some nice weather.

Stay safe everyone.

KC

Okay, what in the world am I suppose to do here again?  Am I going to the BT Blogger to paste this?  Here is proof that once again I am not that savvy with technology.

COPY AND PASTE THIS:

No workout today.  Busy with kids and a bit of homework.  Got to take part in my daughter's play though.  She has been wokring hard for a few months on Alladin Jr.  I was asked to wear a turbin and arabian outfit and carry Alladin into the palace.

KC - my youngest daught, Liza, remembers seeng you at IMKY and thinks it is cool that you have the same bike as Robert.

Scott - I use Mondays as my rest day.  I guess I'm not hurting  it just that this is the most volume for the longest period of time I have done and have been noticing that my legs NEVER feel fresh.  As far as long runs I think Fink's plan has me doing one 3 hour run during peak phase. Should I not be doing that?

Hello Team!

This past week has been rough.  I have been swamped with work and school, so my training was definetely at a low.  I did get the first week of my official 20 week training plan from my coach this week, so I am ready to tackle that all out!  She has two key workouts in each sport for the week, plus two optional workouts for each that will be the icing on the cake if I have time.  Tomorrow is a run and strength train day (hoping to get done in the AM) and then I am headed to the Brewers game with a friend- I have the team doc's tickets right behind home plate!

Happy Training everyone!

Jenny

Hi all How the devil are you?

I havent posted for ages so i am glad to be back. However, I am having trouble finding the forum. I had to go thru forumas and find a recent post and go in thru that way. Is there a quicker route?

So i had my first sea swim on saturday night and to be honest it was a bit grim! Firstly i forgot my goggles and the water was very choppy and very cold. We had our wesuits on but wow, freezing. To begin with it was difficult to just swim a few strokes as the cold felt paralysing. It was getting my face in that was most painful. Anyway we ploughed on. we managed four lengths of the bay. The last length felt so much better and we managed it with just one stop. I found that slowing down seemed to help.

Getting out of the water was a different matter, we needed to crawl out of the water as it was so rough and i certainly wasnt expecting the dizziness. There is a very nice resaurant very close to the prom where diners were drinking wine on the balcony.............we got some funny looks!!!!!

So onwards and upwards, we plan another on wednesday or saturday, weather permitting. We are going to try 6 lengths . I think its just conditioning the body to be used to the cold? Mentally being prepared?

Hope to get time to read all the posts soon

Happy training

regards diane xxx

I did the 1 3 hour run.  helped me mentally, if not physically.  I guess that is one of those debatable training methods that get people fired up on forums.

One thing I thought of that I forgot to mention when you first brought this up.  I got in the habit of taking an ice bath after the longest of the bike or run workouts.  It is not for everyone, but I really seemed to feel better from it.  fill tub with cold, sit down for a few minutes, add 2 bags of ice, sit until cant take it anymore.  I usually spent about 25-30 mins.

Hi Team.

I hope everyone is doing well.

Good swim for me this morning and a 45 minute run this afternoon is planned.

WilTriForBeer Jen - Nice workout!

Jennifers - hang in there and I hope you enjoyed the brewers game - nice seats.

Dianeb- nice to see you and thanks for checking in. How far is one crossing of the bay. Wat To Go - first open water swim of the group I thiink. Can't wait for my first.

KrazyTallChick- did you get the list figured out - if not, Tim will help you

Chris - Just make sure you are logging your workouts and try to have some kind of plan, even if you modify it.

Brian - Do we get to see pictures of you in your stage outfit?  Cool your daughter remembers me and when I get the bike I will post a pic and you can show her.

Have a great day team.

KC

Hey gang!

Had a great weekend with family, now back to the grind. Saturday morning ride was a go...but I cut it short to 2 hours instead of 3. I drank way more than I planned Friday night but was able to keep up with the water. Not sure but that may have contributed to me waking up 15 min before my alarm on Sat am!   Long run yesterday was alright.  Swam with master's this morning.  It was good.  The coach said my form is good but then starts to go bad when I get tired...need to work on that swim fitness!

Brian - as for the 'why run before the long bike'?  that is a very good question and one I asked many times when I started with EN.  Their philosophy on brick workouts is that you only need to do them a few times to get a feel for what it's like to run off the bike.  Brick runs do not offer any fitness value and it may actually hurt your form (which makes you more prone to injury) to run when you are fatigued vs. running on fresh legs, where you can build your run fitness and get faster.  (My plan still has a brick workout once a week though.)  There is a lot of discussion on various forums about the brick/no brick philosophy and both sides have valid points.  

Hope everyone had a great weekend!

Keep your head up Jen -its a new week!  Your training has been great and from what you have said this is the toughest part for you while school is still in so you are gonna be fine.  Have fun a t the Brewers game.  Any time you can get behind home plate is great

Sarah- way to stay dedicated and get that workout in after drinking a bit more than planned.  Thanks for explaining the whole run before the bike because I was also curious after Brian questioned that.  I have been listening to alot of podcasts from Endurance Nation lately and really like their philosophy.  Do you actually interact with a coach or are you just using their plan?

I took the ice baths while training for Chicago Marathon in 2008 but my wife is convinced that it is what kick started my heart PVC issue - it probably had more to do with the fact that it coincided with my hitting 20 miles week and they start.  I may have to re-explore that.

How cold is the water in the bay and are you using a full or sleeveless wetsuit?  If it is really cold you might want to get one of those neoprene hoodies. http://www.amazon.com/Desoto-T1-Neoprene-Swim-Cap/dp/B000H6FZWU

Hopefully next time you'll remember your goggles!!  

Today was a rest day for me as all I did was drive back home.  The Flying Pirate HM on Sunday was wet....yes, it rained the entire time.  The last 3.5 miles were on a dirt road, which with all the rain ended up being muddy and the last .5 was on mulch like ground.  You could tell that towards the end my time slowed down as I kept telling myself that injuring myself on this course was not worth it so I slowed down and watched what I was doing.  It wasn't my best race but it also wasn't my worse one.

When I have a hard workout on the legs, I take a cold bath and soak the legs.  Can't do the ice bath so I go with the water as cold as I can stand it.

Nice job Kathy on the 1/2 - good idea to keep it easy and not get injured.  Those mud trails can be brutal. How did the feet hold up with the wet shoes fro 13.1 miles- any blisters?