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TexasMPGal/Smilford/Mattb1's "Faster and Stronger in 2010" Crew (CLOSED) (Page 8)
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| BT Development | Mentor Program Archives » TexasMPGal/Smilford/Mattb1's "Faster and Stronger in 2010" Crew (CLOSED) | Rss Feed  |
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 2009-12-31 10:07 AM in reply to: #2586016 |
Expert  1191    Sarasota, FL |  Subject: RE: TexasMPGal/Smilford/Mattb1's "Faster and Stronger in 2010" Crew (CLOSED)juniperjen - 2009-12-31 10:04 AM junthank - 2009-12-30 6:24 PM Hi all. I'm doing a Olympic distance race simulation on Jan 10th. I just made up a course starting at my pool. SBR distance will be Olympic. Anybody interested in doing a virtual race on that date? I may be up for a sprint distance - i could do it at my gym. I would look weird but it would be good practice. The saturday would be better for me ... just to be fussy right? :D I do them at my gym all the time. I don't race the transitions. |
| 2009-12-31 10:41 AM in reply to: #2556934 |
Master 4119 Toronto Bronze member | Subject: RE: TexasMPGal/Smilford/Mattb1's "Faster and Stronger in 2010" Crew (CLOSED) I have a question on run hill training for the mentors/group. I am putting together training for my 30k run (done it twice before) and I need to focus on some hills. The race itself is flat for the first 18k then rolling hills start and culminate in one monster hill and the last 3k are slightly downhill. I really suffered on the hills (perhaps more of a pacing issue) and although I achieved a fantastic pb i had no finishing kick and nearly barfed on the big hill (i didn't walk though). I want to go even faster at this race this year so i need an approach for hills. Now last year I just did hilly runs that incorporated a bunch of hills of different grades and lengths. I have done hill repeats in the past and don't love doing them in January. I know repeats build strength (both phsyical and mental) but i can't remember but will a hilly run do the same thing or should i plan to do both hilly runs and hill repeats? Is there a difference in what they achieve? I was thinking about doing a 3-4 weeks with the hilly run - 3-4 weeks doing actual hill repeats and of course ensuring there are some hills in my long runs. What say you? |
| 2009-12-31 11:52 AM in reply to: #2586302 |
Master 2355 Houston, TX | Subject: RE: TexasMPGal/Smilford/Mattb1's "Faster and Stronger in 2010" Crew (CLOSED) juniperjen - 2009-12-31 10:41 AM I have a question on run hill training for the mentors/group. I am putting together training for my 30k run (done it twice before) and I need to focus on some hills. The race itself is flat for the first 18k then rolling hills start and culminate in one monster hill and the last 3k are slightly downhill. I really suffered on the hills (perhaps more of a pacing issue) and although I achieved a fantastic pb i had no finishing kick and nearly barfed on the big hill (i didn't walk though). I want to go even faster at this race this year so i need an approach for hills. Now last year I just did hilly runs that incorporated a bunch of hills of different grades and lengths. I have done hill repeats in the past and don't love doing them in January. I know repeats build strength (both phsyical and mental) but i can't remember but will a hilly run do the same thing or should i plan to do both hilly runs and hill repeats? Is there a difference in what they achieve? I was thinking about doing a 3-4 weeks with the hilly run - 3-4 weeks doing actual hill repeats and of course ensuring there are some hills in my long runs. What say you? There isn't any reason why you can't do all of them every week. Hill repeats should be treated as speed work. So 6xhill repeat w/ a little bit of rest(going down) is a good hill workout, while counting as a speed workout as well. Then you can run your tempo runs and long runs on a hilly route as well. I like to keep easy/recovery runs on as flat as possible ground.  Food for thought though, since the hills come over the 2nd half of the race, I'd try to get some workouts to mimic that. For a few(2 to 3) of your long runs, cut the mileage of the run just a tad and turn it into a tempo run(while still doing speed work and a tempo during the week). The pace of this run would be at around your marathon pace for 12-15 miles ideally. Over the last 4 miles try to find a good hill section and focus on pacing the hills correctly. You want to hit them hard, but not so hard that you are left with nothing to go down with. Remember it's a training run, don't completely gas your self. Stick to your marathon pace. Depending on what your volume is and long runs are, you'd obviously have to adjust distances. Keep some flat ground speed work in as well, you want to keep the feeling of running fast on flat ground. Just there isn't any reason to do 1 month of just running hill routes and another of hill repeats, those can be done in the same week. Just mix it up a bit with some flat land stuff as well here and there. |
| 2009-12-31 3:07 PM in reply to: #2586442 |
Master 4119 Toronto Bronze member | Subject: RE: TexasMPGal/Smilford/Mattb1's "Faster and Stronger in 2010" Crew (CLOSED) smilford - 2009-12-31 12:52 PM juniperjen - 2009-12-31 10:41 AM I have a question on run hill training for the mentors/group. I am putting together training for my 30k run (done it twice before) and I need to focus on some hills. The race itself is flat for the first 18k then rolling hills start and culminate in one monster hill and the last 3k are slightly downhill. I really suffered on the hills (perhaps more of a pacing issue) and although I achieved a fantastic pb i had no finishing kick and nearly barfed on the big hill (i didn't walk though). I want to go even faster at this race this year so i need an approach for hills. There isn't any reason why you can't do all of them every week. Hill repeats should be treated as speed work. So 6xhill repeat w/ a little bit of rest(going down) is a good hill workout, while counting as a speed workout as well. Then you can run your tempo runs and long runs on a hilly route as well. I like to keep easy/recovery runs on as flat as possible ground. Now last year I just did hilly runs that incorporated a bunch of hills of different grades and lengths. I have done hill repeats in the past and don't love doing them in January. I know repeats build strength (both phsyical and mental) but i can't remember but will a hilly run do the same thing or should i plan to do both hilly runs and hill repeats? Is there a difference in what they achieve? I was thinking about doing a 3-4 weeks with the hilly run - 3-4 weeks doing actual hill repeats and of course ensuring there are some hills in my long runs. What say you? Food for thought though, since the hills come over the 2nd half of the race, I'd try to get some workouts to mimic that. For a few(2 to 3) of your long runs, cut the mileage of the run just a tad and turn it into a tempo run(while still doing speed work and a tempo during the week). The pace of this run would be at around your marathon pace for 12-15 miles ideally. Over the last 4 miles try to find a good hill section and focus on pacing the hills correctly. You want to hit them hard, but not so hard that you are left with nothing to go down with. Remember it's a training run, don't completely gas your self. Stick to your marathon pace. Depending on what your volume is and long runs are, you'd obviously have to adjust distances. Keep some flat ground speed work in as well, you want to keep the feeling of running fast on flat ground. Just there isn't any reason to do 1 month of just running hill routes and another of hill repeats, those can be done in the same week. Just mix it up a bit with some flat land stuff as well here and there. Thanks! That's good stuff to think about! |
| 2009-12-31 4:42 PM in reply to: #2556934 |
Master 1303 Mishicot, Wisconsin | Subject: RE: TexasMPGal/Smilford/Mattb1's "Faster and Stronger in 2010" Crew (CLOSED) I'm feeling pretty good. I am a little nervous... but it is my first marathon so I should be! Thanks for asking. I actually did an indoor triathlon in MN (I went to school at the University of Minnesota) in Feb. It was a blast. We swam for 30 minutes, had a 10 minute transition, biked for 30 minutes on a stationary, had a 10 minute transition and then ran for 30 minutes. Highest total distance won. The swim is quite a bit out of proportion but I was always good in the water so that was fine with me. Nothing like getting out of the pool and getting on the bike wet. You can change to dry clothing... in 10 minutes... it is possible! Have fun with it! |
| 2010-01-01 8:00 AM in reply to: #2556934 |
Expert 1067 Douglaston, NY | Subject: RE: TexasMPGal/Smilford/Mattb1's "Faster and Stronger in 2010" Crew (CLOSED) Happy New Year everyone! I'm having the "it's not you, it's me" talk with my inner weenie today. I'll be sure to let you know how it and my swim and run at the gym go.  |
| 2010-01-01 9:00 AM in reply to: #2556934 |
Master 4119 Toronto Bronze member | Subject: RE: TexasMPGal/Smilford/Mattb1's "Faster and Stronger in 2010" Crew (CLOSED) Happy 2010 Everyone! Hope you had a great night last night. I did drink some but i did NOT overindulge. We had fun with some friends. But by 1:30 we were all tired! I am up and about to get dressed for a run with my running buddy. I think we'll be hitting our hilly route. I love starting the new year with a run. Last year we were on the road so I didn't have a chance. But the year before it was crazy snowy and we went out any way. Also looking at some trainer time later today! |
| 2010-01-01 9:08 AM in reply to: #2556934 |
Expert 1191 Sarasota, FL | Subject: RE: TexasMPGal/Smilford/Mattb1's "Faster and Stronger in 2010" Crew (CLOSED) Happy 2010!!! It's another run this morning. Then back home to Florida on Saturday. Can't wait to get back in the pool and on the bike. It's amazing how just run training (without biking or swimming) wears on my legs. Anyway, here's to a great 2010 season. BTW: 2009 ended on a great note: VT crushing Tennessee (and the SEC). Go Hokies!!! Edited by junthank 2010-01-01 9:10 AM |
| 2010-01-01 9:13 AM in reply to: #2556934 |
Elite 2998 Fishers, Indiana | Subject: RE: TexasMPGal/Smilford/Mattb1's "Faster and Stronger in 2010" Crew (CLOSED) Happy New Year Crew!! Sorry for my abscence!! The family leaves EARLY tomorrow and I will be back. Do try and do SOMETHING today just to start 2010 off right. I will be out on at least a run later today when it warms up and my black lung (i.e. the cold my 1 year old nephew gave me) seems to clear up! I hope everyone has been enjoying a great holiday time and is ready to tackle 2010 with passion! |
| 2010-01-01 9:45 AM in reply to: #2556934 |
Master 1303 Mishicot, Wisconsin | Subject: RE: TexasMPGal/Smilford/Mattb1's "Faster and Stronger in 2010" Crew (CLOSED) Happy New Year to everyone as well! Today I have a run on tap. I think with this being the first day of the new year, I will work on finalizing my racing plan this year and the training that will go with it. Last night I had an emotional break through. I bought Sarah Reinertsen as an after Christmas present to myself and started and finished it yesterday! That book moved me like nothing has the past 4 months. It opened a door I didn't see and now I am ready to finish my dream! I need help... I am going to have bad days. But Sarah says in her book that DNFing Kona was the best thing that could have happened to her and after reading her story, I now believe it will also change my life. Time to move forward!! |
| 2010-01-01 11:45 AM in reply to: #2556934 |
Veteran 211 Marine City, MI | Subject: RE: TexasMPGal/Smilford/Mattb1's "Faster and Stronger in 2010" Crew (CLOSED) Good afternoon everyone. Its 2010 and as everyone has already said, time to put it in gear! Just got back from a 4 mile run. Its pretty cold and a bit icy but I did it! I fell twice earlier this am on the ice while walking the hounds of love (2 coon hounds) so I knew I needed to keep things slow and easy. Have a good day. JC |
| 2010-01-01 11:55 AM in reply to: #2556934 |
| Veteran 170 | Subject: RE: TexasMPGal/Smilford/Mattb1's "Faster and Stronger in 2010" Crew (CLOSED) Happy New Year everyone! I actually did some physical activities today. Not much, but a start. First day back from being sick. |
| 2010-01-01 9:56 PM in reply to: #2556934 |
Master 2355 Houston, TX | Subject: RE: TexasMPGal/Smilford/Mattb1's "Faster and Stronger in 2010" Crew (CLOSED) |
| 2010-01-02 7:40 AM in reply to: #2556934 |
Master 4119 Toronto Bronze member | Subject: RE: TexasMPGal/Smilford/Mattb1's "Faster and Stronger in 2010" Crew (CLOSED) Morning team! I am up and a little groggy. Just about to make breakfast and looking over the swim that's on tap. I have to say I am us smilford's words as a bit of a mantra -- 'Don't weenie out' and it seems to work! :D Planning on a swim and a run today. Really enjoyed the Kona marathon on Universal Sports yesterday. A few things made me cry. the 2009 one is a little depressing since a number of them didn't make it. the took a guy with a missing and amputated leg off the course when he was on the run. Anyway, I am not weenie-ing out on anything today. Have a great day everyone |
| 2010-01-02 9:26 AM in reply to: #2556934 |
Expert 1067 Douglaston, NY | Subject: RE: TexasMPGal/Smilford/Mattb1's "Faster and Stronger in 2010" Crew (CLOSED) Okay, I finally got up, kicked the weenie, and ran out the door for the gym before I woke up. I haven't swam much in the past 3 months so my stamina was horrible but I was pretty pleased with the effort. I used the exercise bike while I was there on a pretty low setting to get my legs used to doing something for 45 minutes and it felt pretty good too. All in all, not a bad first step back. Here's hoping everyone else has a great second day of 2010! |
| 2010-01-02 8:10 PM in reply to: #2556934 |
Master 1303 Mishicot, Wisconsin | Subject: RE: TexasMPGal/Smilford/Mattb1's "Faster and Stronger in 2010" Crew (CLOSED) Wow! We are on the second page. I sure hope we are all out working out instead of sitting on beginner triathlete. Keep it up everyone! |
| 2010-01-03 6:57 AM in reply to: #2589976 |
Expert 1618 Temple, TX | Subject: RE: TexasMPGal/Smilford/Mattb1's "Faster and Stronger in 2010" Crew (CLOSED) Last day of WEENIENESS people!!!! I, however, choose NOT to be a weenie today, have a 6 mile run on tap... |
| 2010-01-03 7:14 AM in reply to: #2556934 |
Master 4119 Toronto Bronze member | Subject: RE: TexasMPGal/Smilford/Mattb1's "Faster and Stronger in 2010" Crew (CLOSED) I am definitely earning my post-run starbucks today! The weather looks awful out. It's not the coldest it's ever been but there's snow and wind. I am packing gatorade to run with today as it doesn't freeze solid - it just turns to slush. Definitely no weenie here! Run and a very short swim today. |
| 2010-01-03 10:05 AM in reply to: #2556934 |
Master 2355 Houston, TX | Subject: RE: TexasMPGal/Smilford/Mattb1's "Faster and Stronger in 2010" Crew (CLOSED) Way to get it done! I did nothing yesterday due to an iffy knee, and it about drove me crazy. I'm not good at off days. |
| 2010-01-03 11:17 AM in reply to: #2590516 |
Elite 2998 Fishers, Indiana | Subject: RE: TexasMPGal/Smilford/Mattb1's "Faster and Stronger in 2010" Crew (CLOSED) smilford - 2010-01-03 10:05 AM Way to get it done! I did nothing yesterday due to an iffy knee, and it about drove me crazy. I'm not good at off days.Yeah, neither am I, especially when it's no choice...but the family is gone, love them lots, but PHEW...and the cold is coming under submission. I WILL run and bike today and back full throttle tomorrow. The Theraflu seems to be working nicely. Sorry for the long absence, the whole hosting Christmas thing is a little insane when you're only one person. I needed a spouse just to help me out! Haha! Time to harness 2010!! |
| 2010-01-03 3:59 PM in reply to: #2590516 |
Expert 1067 Douglaston, NY | Subject: RE: TexasMPGal/Smilford/Mattb1's "Faster and Stronger in 2010" Crew (CLOSED) smilford - 2010-01-03 11:05 AM Way to get it done! I did nothing yesterday due to an iffy knee, and it about drove me crazy. I'm not good at off days.I'm very good at them. You wouldn't believe the off-day streak I had going at one point. A short run to reintroduce me to my legs today. Fear not, they're still there. Unlike Jen though, I am a sissy in the cold and did my running on the treadmill at the gym, where it was nice and toasty warm. |
| 2010-01-03 3:59 PM in reply to: #2556934 |
Veteran 211 Marine City, MI | Subject: RE: TexasMPGal/Smilford/Mattb1's "Faster and Stronger in 2010" Crew (CLOSED) Hey everyone. I picked up my bike trainer yesterday. Ended up getting a KurtKinetic Road Machine. I got it set up this AM and rode for 30 minutes before my 3.1 mile run. Kinda fun, but I suspect it will get pretty boring fast. Do any of you use training DVDs while your on the trainer? Any recomendations?? By the way, for those of you in Texas, the wind chills have been -9 degrees all weekend. I'm most definately not a weenie this weekend. JC |
| 2010-01-03 4:19 PM in reply to: #2556934 |
Expert 1191 Sarasota, FL | Subject: RE: TexasMPGal/Smilford/Mattb1's "Faster and Stronger in 2010" Crew (CLOSED) Never thought I would miss 93 degrees and 80 percent humidity. But I do. I've gotten my fill of cold from New York and Northern Virginia. I even had to break down and turn the heat on here in Florida for the 1st time in 3 years. Ready for some heat!!! |
| 2010-01-03 5:17 PM in reply to: #2590987 |
Master 4119 Toronto Bronze member | Subject: RE: TexasMPGal/Smilford/Mattb1's "Faster and Stronger in 2010" Crew (CLOSED) jcarmody - 2010-01-03 4:59 PM Hey everyone. I picked up my bike trainer yesterday. Ended up getting a KurtKinetic Road Machine. I got it set up this AM and rode for 30 minutes before my 3.1 mile run. Kinda fun, but I suspect it will get pretty boring fast. Do any of you use training DVDs while your on the trainer? Any recomendations?? By the way, for those of you in Texas, the wind chills have been -9 degrees all weekend. I'm most definately not a weenie this weekend. JC Way to go! The trainer can get tedious but there are things to do to keep it fresh. We don't have any of the spinnerval dvds though some really like them (never tried them myself). So far, I use the plan on here and it builds pretty good interval sessions and regular dvds/tv. Something to keep the interest level up. though anything too action packed can distract me into losing cadence ... heh. |
| 2010-01-03 5:39 PM in reply to: #2590987 |
Master 1376 Chicago | Subject: RE: TexasMPGal/Smilford/Mattb1's "Faster and Stronger in 2010" Crew (CLOSED) jcarmody - 2010-01-03 3:59 PM Hey everyone. I picked up my bike trainer yesterday. Ended up getting a KurtKinetic Road Machine. I got it set up this AM and rode for 30 minutes before my 3.1 mile run. Kinda fun, but I suspect it will get pretty boring fast. Do any of you use training DVDs while your on the trainer? Any recomendations?? By the way, for those of you in Texas, the wind chills have been -9 degrees all weekend. I'm most definately not a weenie this weekend. JC Congrats on the trainer and nice job in setting it up and jumping on it right away. The spinnerval DVD's are good. However, Netflix has become my best friend. Since I live in Chicago and I get about 4 months of decent riding I spend lots of time on the trainer. I do a lot of TV series (24, The Wire, The Shield, etc...) and action movies to keep me going. Good luck. |
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