Jszat's Group- full (Page 7)

i would say its worth it just for the cool shirt!!!  oh, and something about training plans too..................im at the bronze level myself and loving every minute of it!!  as far as finding the thread goes, i vow to each and everyone of you that i will do my best o keep this thread on the first page of the mentor forum at all times (except when im not here)!!!

I present to the group a second lesson in patience (the first being the silence the first few days).  The theory:  a triathlete entering his/her third season who has put in over 2000 run and 5700 bike miles that takes some time off after the season can just get up off his azz and increase to early summer volumes and intensitys, true or false?

Answer:  False (at least for our theoretical example).  Upon kicking off training in general or starting a new season, gradual increases in distance and/or intervals should be used vs upping mix in both.  Why?  Cuz theoretical PITA knee injuries stink.  Even folks with bases need to rebuild after decreased minutes and be patient.

Hmmm...45 min run tomorrow, 1 hr bike Sunday. 

Life wise, attempt to wade through papers that I just keep shoving into drawers (out of sight, out of mind) and grocery shopping.  Nothing too exciting...

OK, now I know what you two were whispering about at the DTC this AM. There, got this thread bumped to page 1, so stop your whining!

whispering???  who was whispering??  i think he just couldnt hear cuz of his advanced age!!

Can't really whisper at the DTC...maybe his hearing IS going....

i would go crazy if it were no activity.  since he didnt specify what scale way back meant, i would be hopping (one legged of course) into that pool lots!!  good luck J!! we are with you in spirit!!

Yay swim focus!! (?)

Sorry for the delay, not sure how I missed this.  You are better off looking for variety in pacing and distances as different runs accomplish different things.  I used to hammer ever run and run the same general distance and gradually work up the distance at the same pace.  This usually led to some kind of injury eventually.  Your slower, longer runs help establish most efficiently your aerobic base, the base that allows you to grow as a runner.  If your run base isnt strong, I would keep away from the tempo stuff at first and concentrate on two of the 3-4 milers and if you can, keep eeking that long run up to 10+.  Even if I am racing short course, I find that trying to do that 10+er once a week helps tons in developing as a runner.  Keep it easy but I will admit if I am frisky I might add in the occassional interval work.  Variety is what is key though.

I would splash in the faster stuff easy at first.  I have done fartlek stuff for ever and had good success.  Just find that mailbox or lightpole up ahead, pick up tempo til ya get there, and repeat as ya feel.  Work those intervals up in frequency and length as ya go on.  Once you feel comfy with those, start to look to use duration or distance to hold paces.  Mix it up to keep it fun.  Also, make sure you warm up with some easier pacing at the first 10 mins or so.  I used to just shoot out of the box but if you build weekly volume, you need to take care and make sure you are warm before getting into the speedy stuff.  Just my two cents.

sounds like you have the basice premise down ultra.  here's a thought.........on successive three runs, do the first one for 3-4 miles, the second one maybe a tad bit longer 4-5, but slow down the pace just a tad, but also throw in some "surges" for aprx 30-45 secs (about 200 meters or so), try to get about 7-10 or so in on that run.  the third run have be your longer distance day (like 8 - 10 or so)................make sense?

you will find that your "pace" will end up a tad quicker overall.

ultrahip_00 - 2008-01-18 12:35 PM Whats everyone's plans for the long weekend? I just ran 6, i might swim later today, then i have a ski race (G.S) Sat/Sun, and Ski training on monday I guess i'll have to catch back up w/running next week!

Dinner for mom's bday tonight.  I am leaning more and more towards a run in the cold tomorrow cuz sick like that and treaddy not seeming appealing.  Big Donkey get together (about 20 BTers), Sunday AM 90-120 spin and hopefully see the Pack take care of bidness.  Should be fun.

ultrahip_00 - 2008-01-18 12:35 PM Whats everyone's plans for the long weekend? I just ran 6, i might swim later today, then i have a ski race (G.S) Sat/Sun, and Ski training on monday I guess i'll have to catch back up w/running next week!

Well, I had to fire someone today.  That was fun.  Might end up having to fire another one, but I think I might be able to get away with a write up on that one.  It will not be a pleasant place here for awhile.

I'm going swimming tonight...1100 yards is on the block.  I might just go more to relieve stress, or sit my azz in the hot tub for awhile.  Don't know yet.  Saturday is a 50 min run and a 1 hour bike on Sunday.

Going to the Donkey par-tay on Saturday...should be good times (we'll need mucho pics, Joe!) and I plan on drinking some...Sunday church and then probably watching the game...or I'll go shopping (the stores will be like ghost towns...heh).