chrisbowers group "Now We're Rolling!" - Full (Page 8)

2x post

Opps I am behind the 8 ball here:

M- 2000y swim, 45m weights/core (done)

T- Off (done)

W- 1400y swim, 45m weights core (done)

H- 45m bike, 20m run

F-30m run

Sa-45m bike, 2500y swim

Su-1h15m bike, 15m run (brick)

How's everyone's week going so far with training?

Here's my update:

Mon - 1 hour spin class - missed class and ended up taking a rest day, which I needed

Tues - 3 mile run - done

Wed - 39 minute swim - done

Thurs - 1 hour spin class - done - I'm also hoping to squeeze in a 3 mile run tonight b/c I don't think I'll have time to do my run tomorrow

Fri - 2 mile run

Sat - 1 hour masters swim

Sun - 5.5 mile run

Is anyone racing this weekend??

No race for me this weekend.

By the way, I am not sure of the weather for each of you, but I ran yesterday in the heat of the day (on purpose - I love a good sweat fest), it was about 90 degrees and a little humid, to get acclimated to the current temperatures and potential hot weather come race day. Be careful. Hydrate well (both before the workout during the day as well as during the workout and don't forget post workout)! Listen to your body, adjust your pace and effort accordingly, at least until you get acclimated.

Given that it's a recovery week, it's been pretty easy for me to stick to plan ;)

S - bike (17.7 mi IG course) --check!  slower than I would have liked, but my legs were totally spent from a vball tournament the day before

M - off

T - swim  (1 mile time trial); core workout -- check!  almost wimped out on the 1 mi time trial, but I'm sure glad I didn't.  Much to my surprise, I averaged 2:26/100 which is great for me.  A few months ago I couldn't do a single 100 at that pace, let alone a mile and feel good afterward.  I didn't get the core workout in (it was supposed to happen during commercials of Biggest Loser - my one reality show weakness.) 

W - rest or easy run

R - run (1 mile time trial) - check!  I opted to do a short treadmill run instead of the planned time trial on the track (mainly due to schedule issues).  Running a 10 min mi was a lot easier today than it was about a month ago. 

F - rest

S - TriRock Annapolis sprint triathlon!

I think I'm pretty well prepared for the race - but the logistics of getting to packet pickup tonight & to the race tomorrow have me a bit nervous.  Unless I get lucky & convince the friend I'm staying with to drive me closer to the race start tomorrow, I'll be biking there with all my gear before dawn.  It's only ~1.7 mi & I have lights, but still...   

Good luck tomorrow!!!  You're going to do awesome!!

Hi all, sorry I've not been posting but been manic at work. Hope the training's going ok for all of you.

I've got a bit of a question re the running. The race I'm training for has a 4.5mile run element. So far I've been running about 1.75 miles when training (it was the furthest I could cope with at the start.) Since then I've been increasing my speed for this run, but I need to run further - what's the most efficient way to train for this?

Do I go for longer distances slowly or a mix of long and short?

By the way, I bought a Garmin Forerunner last week. I imagine these are quite popular in the US but I'm really impressed with mine as a training aid!

I would work on gradually increasing your distance and run at a slower pace.  However, I'm relatively new to this running thing too, so you may want to pay more attention to the responses from the more seasoned runners in our group. 

I'm currently training for a 10K.  The training plans I have been using include 2 "short" runs (about 20-30 mins of running) and then one "long" run to help increase endurance/distance.  Each run is separated by 1-2 days of rest/other training.  The distance of my "long run" increases gradually each week (by 1/2 mile) b/c you don't want to do too much too soon and risk injury.

Maybe check out the "couch to 5K" training program on the BT website:

www.beginnertriathlete.com/Programs/couch_to_5k_overview.htm. 

Hope this helps!

And that's so cool that you got a Garmin Forerunner, I'm jealous!!  I'm sure it will provide some motivation for your runs!  It's always fun to have a new toy to play with! 

Hi, all -

I felt really good at my tri yesterday (TriRock Annapolis sprint), though my times were slower than I had expected.  For some reason, I never really kicked into "race" mode.  I had planned to swim & bike at a steady hard effort & then race on the run, but I didn't kick it in quite enough and wound up finishing w/o "spending" all the energy I brought.  I think this race will make me more confident on my next race, though, and it was overall a good day. 

If you're interested in checking out my race report, you can find it here: 

http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=252255

(not sure how to embed the link, so you'll have to cut & paste)

Congratulations, Ally!  Glad you had a good race!!  Nice race report, too!!  I have the feeling that I will hold back a bit in my first triathlon, too.  I think it's better to pace yourself than to go all out, only to blow up 1/2 way through the course and feel like crap!  Nice work!!

kwhitlock - 2011-05-11 9:00 AM @erin - your workout schedule looks lke mine a few weeks ago.  Hard to balance tennis and triathlon sometimes! 

@Karen  Ha ha!  Yes, was doing great balancing it all for a while and then work started getting in the way of my tennis and tri workouts!  Got partially back on track last week.  This week will be better now that some big work projects and events are behind me.

Woohoo, that's fantastic!!

Ally, Awesome result! Glad to know that you were able to complete the race AND hold your pace. It can be a difficult balancing act to leave nothing left in the tank at the finish line and completely bonking beforehand. I think that will come with time. Congratulations.

Who's got next?

First of all, I love the Garmin. I steal my wife's 305 and use it all the time. She only get's mad when I forget to charge it.

As for the long run. I think the key as Kristin said is both frequency and added distance. The safe rule of thumb is to add about 10% of your mileage or time to each long run for a few weeks, then drop down for a week to recover. Then build again from the previous long run for the next few weeks. Do this until you build to your race distance or longer. You will probably also increase your "short" runs too after a while. Take your time and don't get injured.  I think short runs, intense efforts and long runs all have an important place in your plan.

The answer is "Yes". Good job on the race.

I don't know about you guys, but I just love the feeling of a race. What's your favorite part of triathlon (ETA: training or racing)?