Fred D's Ironman/Half-Ironman focused Mentor Group --CLOSED (Page 72)
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2012-02-27 3:23 PM in reply to: #3946905 |
Subject: RE: Fred D's Ironman/Half-Ironman focused Mentor Group --CLOSED Had a great weekend of training, probably had my best run ever yesterday. Really felt great. Question for the group. I have 5 weeks left to my HIM. Not really following a plan, but it's been 2 week builds/1 week cutbacks, more or less. If I build again this week, then cutback, that leaves me 3 weeks to the HIM. one more 2 week build into taper? Or one final week build, two week taper? The latter sounds like a lot of taper for a HIM for me. Thoughts on how to structure the last 5 weeks? |
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2012-02-27 3:32 PM in reply to: #3946905 |
Payson, AZ | Subject: RE: Fred D's Ironman/Half-Ironman focused Mentor Group --CLOSED I am doing two weeks of taper, but volume is still somewhat high in that 1st week, especially on the bike. And still some intensity in there. |
2012-02-28 6:49 AM in reply to: #3946905 |
Payson, AZ | Subject: RE: Fred D's Ironman/Half-Ironman focused Mentor Group --CLOSED What's everyone up to today. I have an easy pace 1:10 run today and some strength training. See if I can run without being blown away. I think the winds have died somewhat but are still fairly strong out there. |
2012-02-28 7:31 AM in reply to: #3946905 |
Pro 6191 | Subject: RE: Fred D's Ironman/Half-Ironman focused Mentor Group --CLOSED It's going to be one more slow training week for me. I'm interviewing in Tucson Thursday-Friday, and the BF leaves FL on Friday. So, it's two more days of cramming in time with him and friends, two days of travel, then I can really buckle down and start training harder. I miss it, but since I'm not going to see my boyfriend for a month, I think I can put it off a little longer |
2012-02-28 7:35 AM in reply to: #4069140 |
Elite 3687 | Subject: RE: Fred D's Ironman/Half-Ironman focused Mentor Group --CLOSED ChrisM - 2012-02-27 3:23 PM Great news on the awesome run Chris. I believe we are similar runners so take any advice I give with a grain of salt. I would run a race pace 10-11 three weeks out to make sure everything is good and establish what you think can be your race pace. Two weeks out I would still keep up intensity and knock it down to 8-9 miles for long run. Still keeping with some interval work and tempo runs to stay sharp. One week out I would look at 5-6 at race pace and then short stuff during race week. I'm not saying that is correct but it is the protocol I follow going in to 1/2 marathons that has worked well for me. Best of luck on the race. Any goals?Had a great weekend of training, probably had my best run ever yesterday. Really felt great. Question for the group. I have 5 weeks left to my HIM. Not really following a plan, but it's been 2 week builds/1 week cutbacks, more or less. If I build again this week, then cutback, that leaves me 3 weeks to the HIM. one more 2 week build into taper? Or one final week build, two week taper? The latter sounds like a lot of taper for a HIM for me. Thoughts on how to structure the last 5 weeks? |
2012-02-28 7:37 AM in reply to: #4069943 |
Elite 3687 | Subject: RE: Fred D's Ironman/Half-Ironman focused Mentor Group --CLOSED bzgl40 - 2012-02-28 6:49 AMWhat's everyone up to today. I have an easy pace 1:10 run today and some strength training. See if I can run without being blown away. I think the winds have died somewhat but are still fairly strong out there. Was supposed to be on a rest day from running today with a 6 mile tempo for tomorrow. Need to take my daughter for her drivers test tomorrow morning so I'm going to try and get the run in tonight after school. Always a crap shoot trying to get out of school in time to run and get home in time for kids. We shall see. |
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2012-02-28 7:56 AM in reply to: #4069140 |
Expert 1260 Norton Shores, MI | Subject: RE: Fred D's Ironman/Half-Ironman focused Mentor Group --CLOSED ChrisM - 2012-02-27 4:23 PM Had a great weekend of training, probably had my best run ever yesterday. Really felt great. Question for the group. I have 5 weeks left to my HIM. Not really following a plan, but it's been 2 week builds/1 week cutbacks, more or less. If I build again this week, then cutback, that leaves me 3 weeks to the HIM. one more 2 week build into taper? Or one final week build, two week taper? The latter sounds like a lot of taper for a HIM for me. Thoughts on how to structure the last 5 weeks? I guess it depends on what you are defining as a build. I would not necessarily be doing peak volume in the week prior to your race week but I would not be training as if it were taper time either. I think a one week taper is plenty for a HIM. Anything more than that and you risk being flat and not as sharp. Looking at your current volume I think a one week taper is sufficient. |
2012-02-28 8:00 AM in reply to: #3946905 |
Expert 1260 Norton Shores, MI | Subject: RE: Fred D's Ironman/Half-Ironman focused Mentor Group --CLOSED I ran 8.5 this morning and going to hit the pool a little later. It was a cold morning (20 deg) but no wind so that was good. I have to go vote here later too. |
2012-02-28 8:26 AM in reply to: #4069140 |
Master 2621 Mechanicsburg, PA | Subject: RE: Fred D's Ironman/Half-Ironman focused Mentor Group --CLOSED ChrisM - 2012-02-27 4:23 PM Chris, With your sporadic training taking 2 weeks taper maybe ok. Extra rest before a race is never a bad idea.Had a great weekend of training, probably had my best run ever yesterday. Really felt great. Question for the group. I have 5 weeks left to my HIM. Not really following a plan, but it's been 2 week builds/1 week cutbacks, more or less. If I build again this week, then cutback, that leaves me 3 weeks to the HIM. one more 2 week build into taper? Or one final week build, two week taper? The latter sounds like a lot of taper for a HIM for me. Thoughts on how to structure the last 5 weeks? |
2012-02-28 8:58 AM in reply to: #4069943 |
Master 2621 Mechanicsburg, PA | Subject: RE: Fred D's Ironman/Half-Ironman focused Mentor Group --CLOSED bzgl40 - 2012-02-28 7:49 AMWhat's everyone up to today. I have an easy pace 1:10 run today and some strength training. See if I can run without being blown away. I think the winds have died somewhat but are still fairly strong out there. A fast run this AM with 4x1/4 mile intervals @6:45 pace. At noon 4k swim with 4x800 built in. |
2012-02-28 10:10 AM in reply to: #3946905 |
Pro 4528 Norwalk, Connecticut | Subject: RE: Fred D's Ironman/Half-Ironman focused Mentor Group --CLOSED Got a 10 miler done last night, legs felt great for the first 5- then the last three dragged. Gonna go swim tonight and hit the trainer and run tomorrow. |
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2012-02-28 10:19 AM in reply to: #4070233 |
Expert 1260 Norton Shores, MI | Subject: RE: Fred D's Ironman/Half-Ironman focused Mentor Group --CLOSED tasr - 2012-02-28 9:58 AM bzgl40 - 2012-02-28 7:49 AMWhat's everyone up to today. I have an easy pace 1:10 run today and some strength training. See if I can run without being blown away. I think the winds have died somewhat but are still fairly strong out there. A fast run this AM with 4x1/4 mile intervals @6:45 pace. At noon 4k swim with 4x800 built in.Nice run! 4x800 Ugh!...I cannot do the long intervals like that. 500s are about my limit in the pool or I start to lose my sanity. |
2012-02-28 10:42 AM in reply to: #4070439 |
Master 2621 Mechanicsburg, PA | Subject: RE: Fred D's Ironman/Half-Ironman focused Mentor Group --CLOSED rymac - 2012-02-28 11:19 AM Well I'll let you know how it goes. tasr - 2012-02-28 9:58 AM bzgl40 - 2012-02-28 7:49 AMWhat's everyone up to today. I have an easy pace 1:10 run today and some strength training. See if I can run without being blown away. I think the winds have died somewhat but are still fairly strong out there. A fast run this AM with 4x1/4 mile intervals @6:45 pace. At noon 4k swim with 4x800 built in.Nice run! 4x800 Ugh!...I cannot do the long intervals like that. 500s are about my limit in the pool or I start to lose my sanity. |
2012-02-28 10:54 AM in reply to: #4070414 |
Master 2621 Mechanicsburg, PA | Subject: RE: Fred D's Ironman/Half-Ironman focused Mentor Group --CLOSED Rudedog55 - 2012-02-28 11:10 AMGot a 10 miler done last night, legs felt great for the first 5- then the last three dragged. Gonna go swim tonight and hit the trainer and run tomorrow. Great job on getting the 10 miler done! |
2012-02-28 11:00 AM in reply to: #3946905 |
Subject: ... This user's post has been ignored. |
2012-02-28 11:03 AM in reply to: #4070414 |
Subject: ... This user's post has been ignored. |
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2012-02-28 11:03 AM in reply to: #3946905 |
Master 4119 Toronto | Subject: RE: Fred D's Ironman/Half-Ironman focused Mentor Group --CLOSED Hi guys! Everyone's busy as usual! Last night, I played floor hockey which was a good, challenging time as always. My weekend was a little nutty. Lots of good intentions out the window but did manage a nice 5k with my sister in our hometown. My mom had surgery last week so I was there helping out with some cooking and general help. It was good to know I was there for her. But a weekend out of town really takes its toll. But I won't be too hard on myself. Next week Ironman training officially starts so i will really be in it then! Tonight, it appears that the hubby and I will be doing HR testing on the bike. Planning for some ST as well but we'll see how the legs do on the bike first! |
2012-02-28 2:21 PM in reply to: #3946905 |
Pro 4528 Norwalk, Connecticut | Subject: RE: Fred D's Ironman/Half-Ironman focused Mentor Group --CLOSED splits from my first tri in sept 2008, was just kinda looking back reminiscing, kinda fun to do every now and again
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2012-02-28 2:27 PM in reply to: #4070439 |
Master 2621 Mechanicsburg, PA | Subject: RE: Fred D's Ironman/Half-Ironman focused Mentor Group --CLOSED rymac - 2012-02-28 11:19 AM tasr - 2012-02-28 9:58 AM bzgl40 - 2012-02-28 7:49 AMWhat's everyone up to today. I have an easy pace 1:10 run today and some strength training. See if I can run without being blown away. I think the winds have died somewhat but are still fairly strong out there. A fast run this AM with 4x1/4 mile intervals @6:45 pace. At noon 4k swim with 4x800 built in.Nice run! 4x800 Ugh!...I cannot do the long intervals like that. 500s are about my limit in the pool or I start to lose my sanity. OK that was interesting! The swim workout out was;
Edited by tasr 2012-02-28 2:27 PM |
2012-02-28 4:35 PM in reply to: #4070564 |
Master 2621 Mechanicsburg, PA | Subject: RE: Fred D's Ironman/Half-Ironman focused Mentor Group --CLOSED Fred D - 2012-02-28 12:00 PM Great job on keeping the thread active guys. I am in south Carolina eating some lunch. Tracie is going to so some if the driving now so I will get a but if a break. Happy training!
Trucking right along aren't you. Safe travel!
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2012-02-28 4:56 PM in reply to: #4070034 |
Subject: RE: Fred D's Ironman/Half-Ironman focused Mentor Group --CLOSED mndiver - 2012-02-28 5:35 AM ChrisM - 2012-02-27 3:23 PM Great news on the awesome run Chris. I believe we are similar runners so take any advice I give with a grain of salt. I would run a race pace 10-11 three weeks out to make sure everything is good and establish what you think can be your race pace. Two weeks out I would still keep up intensity and knock it down to 8-9 miles for long run. Still keeping with some interval work and tempo runs to stay sharp. One week out I would look at 5-6 at race pace and then short stuff during race week. I'm not saying that is correct but it is the protocol I follow going in to 1/2 marathons that has worked well for me. Best of luck on the race. Any goals?Had a great weekend of training, probably had my best run ever yesterday. Really felt great. Question for the group. I have 5 weeks left to my HIM. Not really following a plan, but it's been 2 week builds/1 week cutbacks, more or less. If I build again this week, then cutback, that leaves me 3 weeks to the HIM. one more 2 week build into taper? Or one final week build, two week taper? The latter sounds like a lot of taper for a HIM for me. Thoughts on how to structure the last 5 weeks? Thanks... I know it's slow for some, but I'd like to have a HIM with a 5 as the first number. In my best shape I went 6:00:30 at Pumpkinman in 2008. had I known... But all of my HIMs have had moderately hard bike courses (IM Cal., Wildflower, and Pumpkinman). So, sub 30 swim, sub 3 bike and about 2:10 run |
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2012-02-28 5:39 PM in reply to: #4071376 |
Elite 3687 | Subject: RE: Fred D's Ironman/Half-Ironman focused Mentor Group --CLOSED ChrisM - 2012-02-28 4:56 PM You need to come visit me in MN this summer. I have a couple of flat and fast HIM's lined up for the summer. Targeting sub 5:25. mndiver - 2012-02-28 5:35 AM ChrisM - 2012-02-27 3:23 PM Great news on the awesome run Chris. I believe we are similar runners so take any advice I give with a grain of salt. I would run a race pace 10-11 three weeks out to make sure everything is good and establish what you think can be your race pace. Two weeks out I would still keep up intensity and knock it down to 8-9 miles for long run. Still keeping with some interval work and tempo runs to stay sharp. One week out I would look at 5-6 at race pace and then short stuff during race week. I'm not saying that is correct but it is the protocol I follow going in to 1/2 marathons that has worked well for me. Best of luck on the race. Any goals?Had a great weekend of training, probably had my best run ever yesterday. Really felt great. Question for the group. I have 5 weeks left to my HIM. Not really following a plan, but it's been 2 week builds/1 week cutbacks, more or less. If I build again this week, then cutback, that leaves me 3 weeks to the HIM. one more 2 week build into taper? Or one final week build, two week taper? The latter sounds like a lot of taper for a HIM for me. Thoughts on how to structure the last 5 weeks? Thanks... I know it's slow for some, but I'd like to have a HIM with a 5 as the first number. In my best shape I went 6:00:30 at Pumpkinman in 2008. had I known... But all of my HIMs have had moderately hard bike courses (IM Cal., Wildflower, and Pumpkinman). So, sub 30 swim, sub 3 bike and about 2:10 run |
2012-02-28 6:40 PM in reply to: #4071463 |
Subject: ... This user's post has been ignored. |
2012-02-28 6:44 PM in reply to: #4068072 |
Subject: ... This user's post has been ignored. |
2012-02-28 6:54 PM in reply to: #4070142 |
Subject: RE: Fred D's Ironman/Half-Ironman focused Mentor Group --CLOSED tasr - 2012-02-28 6:26 AM ChrisM - 2012-02-27 4:23 PM Chris, With your sporadic training taking 2 weeks taper maybe ok. Extra rest before a race is never a bad idea.Had a great weekend of training, probably had my best run ever yesterday. Really felt great. Question for the group. I have 5 weeks left to my HIM. Not really following a plan, but it's been 2 week builds/1 week cutbacks, more or less. If I build again this week, then cutback, that leaves me 3 weeks to the HIM. one more 2 week build into taper? Or one final week build, two week taper? The latter sounds like a lot of taper for a HIM for me. Thoughts on how to structure the last 5 weeks? maybe I have a different understanding of the word sporadic? My big worry is staying uninjured (knock wood). If I do, that will be only the second season went into a big race without injury. I always thought it went along with the territory |
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