SBR Utopia - OPEN (Page 70)

kcarroll - 2013-02-01 7:41 AM

Back in NJ this morning. Already missing the AZ weather. Here's a shot from yesterday's trail run.

 

tri808 - 2013-01-31 7:29 PM Been awol for a while with a head cold. Trying to keep up with this thread made my head hurt...lol.

But finally feeling a lot better other than a little sniffles.

tri808 - 2013-02-01 1:54 AM

Ok...I just have to ask...how long were you riding with others before you decided it was time to drop everyone off your wheel?  Or was your idea of "backing it down some" was waiting till the 10k mark before breaking away?  LOL.

KateTri1 - 2013-02-01 7:00 AM

Ran 9 miles last night. Was a really long one for me. I am not a good runner.  I ran to an unfamiliar neighborhood and got lost. Spent a long time trying to figure out where I was and when I did, I was so relieved that I forgot about how tired i was getting.

I think it's a good training strategy. 

Experior - 2013-01-31 5:50 PM

I'm used to doing relatively high volume training, which ain't happening right now.  (Work is killing me.  I've done 16 hour days the past several days, squeezing a modicum of training in where I can, and trying to remember that I'm a father.)

Raise your hand if you've been in this position.

My solution, at present, is to do a lot more intensity.  Like in yesterday's run I did 4x1 mile pretty hard, which is not a workout I'd normally do at my current volume.  I also did some fairly hard intervals on the bike.  (So yeah, today I ran REAL easy, lol!)  I know that this is a high-risk strategy, and it's one that I've argued against in the past.

Thoughts?

Back to work...

(I am following along with the fast-paced discussion here; just very very little time to post...)

Experior - 2013-01-31 8:50 PM

I'm used to doing relatively high volume training, which ain't happening right now.  (Work is killing me.  I've done 16 hour days the past several days, squeezing a modicum of training in where I can, and trying to remember that I'm a father.)

Raise your hand if you've been in this position.

My solution, at present, is to do a lot more intensity.  Like in yesterday's run I did 4x1 mile pretty hard, which is not a workout I'd normally do at my current volume.  I also did some fairly hard intervals on the bike.  (So yeah, today I ran REAL easy, lol!)  I know that this is a high-risk strategy, and it's one that I've argued against in the past.

Thoughts?

Back to work...

(I am following along with the fast-paced discussion here; just very very little time to post...)

brigby1 - 2013-02-01 8:37 AM

There were others around, but I was on my own the whole time. There were 3 distances (100k, 150k, 200k) and they had wave starts so it wouldn't be too crowded. I didn't feel like getting up early enough for the first wave, where they wanted the longer courses to be at, but I knew I'd be fine from riding the previous years course awhile back. The course had 17 notable climbs with 13 of them showing up as Cat 4 on Strava. I don't think many people knew how to ascend them very well, I wasn't pulling away very fast so they likely blew up. I think it was the Rutkowski pair that kept up from one rest stop to the next, but they were really working on the hills. I just kind of shook my head and was wondering if they knew how many of the hills there were, and that ALL of them were steep like the early ones. At the rest stop, they just collapsed for awhile. And this was only getting close to half way. I'd grab my string cheese & cookie and keep on going.

This was actually down some power wise, but only 15 watts or so (by NP). And kept the hill charges in check more. Speedy age grouper Adam Weber has shown up to one of these rides before (there are 3 in the series). Blake Becker posted something like a 19.6 ave on the 200k for the 3rd event. I've only ridden a little of that one, but know enough to say that is just blazing fast.

bzgl40 - 2013-02-01 6:22 AM Stage 7 done.  I want my mommy. 

ligersandtions - 2013-02-01 7:35 AM

Nice work!  I knocked it out this morning too.  I actually liked that ride....even managed it at 97%, with a couple new "bests"

But my legs definitely are ready for some lighter days next week.  Just gotta push through Stages 8 and 9 this weekend.  Could be....interesting.

rymac - 2013-02-01 8:14 AM

Nice!  Was this recent?

Yeah that Blake Becker, he is pretty good huh!  He won Racine Half when I was there a few years ago.

bzgl40 - 2013-02-01 2:20 AM

Sounds like a perfect setup for an awesome race. 

riorio - 2013-01-31 8:50 AM

I've read both the Time Crunched Cyclist/Triathlete books by Carmichael and he promotes the idea that if you have less time, do more intensity. Changing up the routine can be a good thing you know! :-)

brigby1 - 2013-01-31 8:38 AM

Whatever it takes to get in more!

rymac - 2013-02-01 9:12 AM

I only have about 8 hours each week to train and have had to dial up intensity to produce gains.  It is pretty easy to do in swimming and biking and was hesitant at first about doing it on the run but have had very good results and no injuries so I would call that a success.

From a run perspective, basically doing 2-4x (1-2 mile repeats) at T-pace or doing some 'I' pace work for 2 of my 4-5 running days each week has been beneficial.  The other 'easier' days doing strides at the end of each run. 

I have gone up about 1.5-2 VDOT points in 14 weeks taking that approach so there are gains to be made with limited time.

GoFaster - 2013-02-01 11:32 AM

Ryan - what do you consider your T pace?  Is this your 5k pace, or something different?

itsallrelative_Maine - 2013-02-01 9:24 AM

Another suggestion is try fitting in bricks when you can - for me, it seems to be easier to get both a bike and run in simultaneously without all the extra changing of clothes, etc. I would also be totally fine with upping the intensity on the bike and swim with (relatively) low risk of injury...but listen to what your body is telling you.

bzgl40 - 2013-02-01 9:22 AM Stage 7 done.  I want my mommy. 

bzgl40 - 2013-02-01 12:18 PM

I agree that this is a great time saver.  It is the main reason I run/bike right after strength training.  My body has adjusted to it for the run but it still isn't the highest quality run I could have but it saves me a fair amount of time and that makes it worth it to me. 

Goosedog - 2013-01-31 1:16 PM

Well, my long-awaited 8mi trail race is upon me.  In preparation, I spent one week with a ridiculous schedule not running (no excuse, I understand), spent the next week at Disney** not running (no excuse, I understand) and brought home a nasty sinus infection from those filthy masses.  In other words, I'm ready to kill it.

I am currently accepting prayers, good wishes, potions, spells, alms and such.  Also, telepathic heating implements for the 29* (and "feels like" 21*!) start running through the creeks.  Apparently the first mile is just a big fat hill.  Can't wait!

**Disney was awesome!  I went with a pretty pisspoor attitude, but the kids were beside themselves the whole time and they have pretty good balance of rides and shows that the adults can enjoy.  Also, Hollywood Disney had a bunch of beer stands.

 

 

ChrisM - 2013-02-01 1:54 PM

1:15 on the computrainer this morning with 2 x 20 main set.  Watching walking dead season 2, man do I love that show.....

Reporting in on working with a coach.  I had a coach in 2009 and it didn't work well.  My training was more social then, and the prescribed workouts kept me from hanging with the crowd.  This time it's different, my crowd is different, coach and I have a better understanding.   But the cadence of the weeks really work for me this time around.   really looking forward to seeing how that translates to race results.

ETA - forgot to add this morning I won a free entry to Wildflower Long Course on a local podcast with pro Jim Lubinski!  I hardly ever win anything, so this was nice!

rymac - 2013-02-01 11:51 AM

Referencing Daniels:

T-Pace: 1 hour race pace

I-Pace: ~5K pace

Punch a recent race result into a VDOT calculator (I use RunBayou) and it will spit those out for you.

axteraa - 2013-02-01 12:57 PM

Wow Chris, that's awesome!  IIRC, wasn't Wildflower a question mark on your schedule?  Does that settle the question?