Experior and Slornow's Spring/Summer Mentor Group-CLOSED (Page 75)

Great job Michael!!!!

Randy

Last year ... September 4th. I set out to complete my first Sprint Triathlon and what I didn't know was how addicted I would become. 2011 Old College Tri 250 meters swimming, 12 miles on the bike and 3 miles running. I finished on 1 hour and 20 minutes.

Today I came full circle and wanted to PR on the same course in the same race ... I finished the race in 1 hour and 10 minutes and set a new PR. I shaved off 10 minutes ...

The part that I do not like about this is that my run did not improve at all since last year and I need to be a lot more consistent in running.

Race report:

http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=459938&posts=1&start=1

d3/Michael-excellent job on the PR!  You have come a long way in a year.  Keep it up and you will be amazed at your improvement in the future.

Randy

4.5 miles slow comfortable run ... done!

What is everybody else up too?

Michael, I saw that you struggled during that part of the run.  Do you have any methodology in breaking through this?  Apart from physical illness causing one to have to stop, do you have any things you find to work for you?  For me it seems almost more of a mental fatigue than a physical one. 

Your IM performance was very impressive.  You posted solid times and I was particularly impressed how you managed to pull through on the last half of the run. How was the heat?  Looking forward to your RR!

I really appreciate the examples you and Randy have set for us as mentors!!!!!  I chose a great group!  You guys motivate me!

Today I started the day with a 3000 yd swim, and ended with a 7 mile run.  Long day but met my goals. 

Good night, jim

I do have a question for the group ... I am just wondering overall about running!

Looking at my times in triathlons and just straight 5K or 10K races .... I can (if fighting through the not wanting to run) run a 5K or 10K in a 9 min/mile. A little over a year and half ago I broke through the 10 min/mile. I am just wandering if there is going to be a certain point where I can't increase my speed any more. I see some of you running somewhere in the 6 to 7 min/mile range and I am always wondering (time frame aside) if I can ever get to that point. Do you think it is possible over the years with training to eventually get down to a 7 or even a sub 7 minute mile?

d3/Michael-that's an interesting topic.  I am headed out of the office for the rest of the morning but will try to give you my thoughts later. Interested to hear what everyone thinks on this topic.

Randy

Michael, read your race report over my lunch break.  Lots of thoughts come to mind.  I am angered over the people who draft.  I know it's "race your own race" but it is really sad to see this.  Especially if their response was "f #$@#".    IM is not a team effort, and if one has to draft then I don't see how they can call themselves a true IM.  They have to live with themselves.

I can definitely relate to the mind games that occur as I struggle through parts of the race.  The biggest thing for me to remember when having these thoughts, no matter how bad they may be, is the saying "this too shall pass".  I also can claim that in my last IM, even though I bonked the run, the inspiration of our BT mentor group did help to keep me going despite so many "valid" reasons to quit. 

I've never done this, but am considering putting coke in one of my water bottles as it really does seem to settle my stomach well.  Perhaps starting it at mile 80 on the bike.  I will of course try this in training first to see if it makes a difference.

As far as the swim goes, I don't have much to offer.  I do find myself "defensively" swimming at the start, and also at all the turns at the buoys.  I keep my arms in front as much as possible to avoid the slaps and the punches to the face which have occurred.  This slows me down even more, but I try more to survive in the swim and get through unscathed and ready for the bike.  I've been grabbed, kicked, and swam right over, the latter which to me is humbling.

I hope that someday I can finish the run strong, passing lots of people as you did.  To date, I've usually been the one being passed by others.  This is a goal of mine.

Michael, congratulations again on a race well done!!!  Jim

I use alot of the mental tricks that Jason discussed.  Specifically, in a hard bike or run workout I will count at a specific cadence to 20 and then start again.  Its not every foot strike (more like every 4) or pedal stroke...its just a cadence that I kind of fell into. In racing I will use it on the run....telling myself its only 4 more times through my count until the next mile marker etc.,  Ironman racing is a whole different animal but I think you have to learn how to deal with suffering during training to be able to handle it during a race.  Again, I'm a short distance guy so I'm ususally just trying to hang on for a 5k or 10k at the end....much easier than starting down a marathon. I'll sometimes sing part of a song in my head.....something motivating. Can't say I have latched onto the Sound of Music soundtrack but who knows....if it gets me running like Jason then I'm in!

Like Jason has pointed out sometimes the harder pace doesn't hurt any worse than the easier one so I'll stick with the hard pace. I find this to be particularly true in running....even in training.  In the race this past weekend I was able to tell who was in front of me in the overall during the run and I'm sure that helped my run split.  Being able to gain on the folks in front of me and see exactly how much ground I need to cover at the turnaround motivated me.

Its hard to mentally deal with the pain/suffering that comes with racing unless we taste it in training. I'm not encouraging anyone to go out there and go 100% in every training session but I think some really tough intervals can help come race day.

Randy  

I've been wondering the exact same thing this season.

To go faster than 10min/mi. I have to go on the treadmill.

-Mark

Running and getting faster.....I'm a big believer in frequency and consistency. Build a solid base and the speed will come. I like Jason's suggestions but keep in mind that Jason has been running well over 100 miles a month forever. Last year I ran 1070 miles and my average pace over the year was 8:52. This year I am averaging 87 miles a month (about the same as 2011) but my average pace is 8:22. The longer you consistently train the better your body adapts and you are able to maintain a faster pace at the same effort level.

I think the best way to build volume with consistency and frequency is a 3,2,1 plan. I've mentioned this before but essentially you pick a distance or time lets use 2miles/20 minutes. 3 days a week you run your set time/distance; 2 days a week you run twice your set time/distance 4miles/40 minutes and 1 day a week you go three times the time/distance which would be 6 miles/60 minutes.  That's 20 miles and a solid week of running.  Gradually bump up the time or distance and your mileage will quickly build.  Increasing your mileage no more than 10% helps to avoid injury by doing too much too quick. Running is hard on the body so one of the benefits of this program is it allows the body to get acclimated to more running over more sessions.

OK, so now we are running alot but what about getting faster. You will get faster even if you just do the above at an easy pace.  You are building a strong aerobic engine which will allow your body to race better. Even though it is a hard effort any distance race, including a 5k, is mainly an aerobic effort.  Remember my running last year 8:52 avg pace...the last 5 months of 2011 I averaged just over 100 miles a month and was able to run a 19:58 5k in late December. Certainly not as fast as many folks but the first time I had been under 20 minutes in a 5k in 25+years.  I didn't do any traditional speed work.  I suspect biking 450-500 miles a month during the same period helped my engine as well but I was genuinely shocked that I was able to maintain that pace given my run training.

I would hesitate to do any traditional "speed work" until you are running at least 25 miles a week on a consistent basis maybe 3 months. Even then it should be a very small percentage of your run training. A really good book on running is Jack Daniels On Running or something similar.  He uses what he calls a VDOT to calculate training paces.  Check out www.runbayou/jackd.htm   as it allows you to calculate your VDOT based on a recent race time.  Now, if you feel you MUST do some speedwork right away (I'd warn against it) keep it simple. Maybe a few fartleks built into a session.  Something as simple as peridically during a run pick a sign, intersection, telephone pole and push your pace up a bit to that point and then roll back down to your easy pace. Or, do 3-4 sets of strides at the end of a workout. Basically, find a flat stretch of road or grass and build your pace over 50-75 yards until at the end you are running fast...but not all out. Walk or slowly jog back to the starting point and repeat. This gets you and your legs accuston to a quicker turnover and running at speed.  

Even during the tri season I usually run 5 times a week. Now 1-2 of those is typically a short easy 10-20 minute brick run off the bike. Still it gives me the frequency to keep my body accustom to running and helps build my mileage.

I could go on and on with other thoughts but its time to eat. Would love to hear other's thoughts.  Jason, I love the "boil the frog" training idea. Wonder if it would really work on a frog?

Randy

Michael, you had my utmost respect even before the race report, but after reading that I'm truly humbled! Great job not giving up, I can't imagine getting up after what you went through...you're made of some tough stuff!