Disturbed275's Mentor Group - Closed! (Page 8)

I'd say that counts in my book.  A lot of times I'll take up to 10 minutes due to having to haul my bike up to the second floor apartment and changing, etc. Nice job!

Well, my first marathon is over. Went pretty well and managed to do it under my 4h objective in 3:56:02.

You can read my race report here:

http://www.beginnertriathlete.com/discussion/training/races-view-container.asp?raceid=102949

Thanks to all af you who sent me some good luck messages, it helped.....

My training will be very light this week.......
Luc

That is a great time for a first marathon!  Congrats!  Hope you have a speedy recovery!

Okay - I'll take it... it's a brick   and LUC - way to go!!!!  How are your legs????

Legs are pretty tired. The most difficult is to go up or down stairs. It is more painfull to go down......
I'm planning to go at the pool tomorrow. I find swimming is good to relax the muscles....I will take it easy I promise...

Yup, going down stairs is the worst.  A couple of coworker friends got a real kick out of watching me take stairs the day after my mary.  That, and I didn't even think about running for at least a week afterwards.  The pool, on the other hand, is great for recovery.

Glad to hear you're approaching recovery smart and safely

Hey, given that I don't run that much, but I do engage in a lot of cross-training, how much can I increase my mileage per week?

This is always a hard question to answer.  The generic rule is to not increase your mileage by more than 10% from week to week.  Having built endurance with cross training is a good thing, but the reason you don't want to increase the mileage more quickly is not due to fitness levels, it's due to the increased risk of injury.  Running is the biggest stressor of 3 sports due to the impact so it's really important to not do too much too fast.

That said, one thing you can do is just add the distance to one of your weekly runs and keep the others about the same.  Based on you logs I would suggest a half mile increase to your long run.  You may even be able to do more than that.  Just listen to your body and if things start to ache it would be a good idea to take a rest week where you decrease your run volume.  Also, I'm not sure if you are doing run/walk intervals or not, but if so you may be able to add little more mileage.

I'll admit I don't always follow the rule.  Sometimes I've gotten away with it, sometimes I haven't.  I'd like to think that I've gotten in tune with my body enough to differentiate between the normal aches and pains of running and something more serious that I need to rest a little more.  With time that will come. 

Nice bike ride at lunch today it was really nice outside and four of us from work went out climbed some hills and it was very nice out on the country roads. Weather is supposed to turn tomorrow so glad I got it in. Hope to get a long ride in this weekend its supposed to clear up Saturday so we will see.

Well I went ahead and signed up for the Olympic event in September. I figure it should allow me time with my base to prepare. I have a sprint in June and one in July that should be enough to keep me focused. I really think at this point my run needs the most work but will need to improve at everything. Any suggestions on an Oly plan?? I have seen several but the base is lower than were I am at now. Going to have to shed some more of by beloved fat too

Edited by fungi32 2009-05-14 8:36 AM

Now that you are registered, you will have to train. Good way to keep the motivation.
I am starting to get back to the training. My legs are now OK. Did some swimming early this week, managed to do some biking yesterday and I will run today.

Have a good race Neal this weekend. I have a feeling that you will do it faster then ever........

For an Oly plan you can always dive in at week 4 or 7 or wherever you feel comfortable given your base.  Once you build your base up after that you can start to focus on speedwork the remaining weeks.  If you want I'd be more than willing to help draw something up for you.

As far as plans go I usually follow them pretty loosely.  It will be interesting for me after I finish my June HIM and prepare for the next one in August since I won't really be building the base up any more.

That's a pretty quick recovery.  Good for you!

I'm feeling pretty good for Sunday.  As long as I don't freeze I should finish fine

That would be great. I train by feel pretty much but have always been power lifting or strength training which I understand  but it would be nice to have a plan to guide me so i can make sure I am on track in this type training,

Edited by fungi32 2009-05-16 10:19 AM

Neal I do not know if this matters but at least 2 or 3 times a week I will run with the basic recruits. These runs are usually at a very slow pace between 10 and 12 minutes and start at 2 miles and go up to 4 miles near the end of an academy session? I usually log these runs but they were not in my training plan I sort of just did them. Monday through Thursday I have 1hour in the morning and 1 at lunch that's why you see a lot of days on my log with short bikes run splits/etc. during the week but the good news is I have 3 day weekends. I am not making this any easier am I??????

Hey guys.  I'm heading out of town for the race and most likely won't be online for a couple of days.  Hope you all have a great weekend!

Kip, I'll get back to you on the training plan.  Good news is I am not working next week so I'll have time to help you formulate something.

Good luck on the race!

Long bike today on the blue ridge parkway it is pretty but constantly climbing but the downhills are fun. Really slowed at the end 2 mile climb just tried to keep it moving. Tired, I may swim in the morning just to loosen the legs up some.

that sounds beautiful.

Hope you guys are all having a great day! I ran 4 miles yesterday, but on a pretty challenging trail. So my time/mile was dismal, but the end result was a good workout.

Hi guys, I'm back!  I had a pretty good, but cold first tri of the season.  I ended up getting 3rd in my age group so it was a pretty good start to the year.  I hope you all had wonderful weekends.

Race report is here for you who may be interested.

Way to go, disturbed! How are you recovering from the bike incident?

It was a low speed incident so thankfully beside a little scratch I wasn't too banged up.  The pride is taking a little longer to come around

Okay, so as the summer months are starting to arrive I want to touch on hydration and how important it is.  It should be common sense but make sure that you are adequately hydrated before engaging in a good hard workout in the heat.

Case in point, this morning I completed a good 40 mile ride in a little over two hours no problem.  When I got home I ate lunch and had maybe one glass of water.  Then I rushed off to look at a couple of apartments.  When I got home I scheduled a couple more viewings for later in the day and realized I needed to leave for my 11 miler in order to make it back in time for those.

I set off with my fuel belt that had 16 oz of water and some endurolytes in it and I also took a couple of gels.  It was 85 and the first real heat that I've run in all year.  After 6 miles I started to feel the telltale signs of dehydration setting in, basically the overall fatigue and I got goosebumps all over.  I was still sweating so that was good, but I knew it was going to be a rough run back home.  I did refill the two water bottles I had brought with at a local park on the way back so that helped a little, but I had to slog it out the rest of the way.  Since getting back nearly 3 hours ago I have downed 5 or 6 32 oz glasses of water and still have yet to go the bathroom.  Dehydrated may be an understatement.

Just a reminder to take your liquids before, during, and after your workouts.