kenj's group closed, training hard and having fun!! (Page 8)

Hey Keri!!!!

Long time, no see!!  

Good to be in a group with you again...

Richard

OK, my $0.02 worth about running...

Ken, nice summary & I agree with your post.

Some of my observations/practises/beliefs/whatever:

1.  Running is important.  Most tris are won & lost on the run.  See Kona.  It is the last event & you are tired.  

2.  There is no "free ride" in the run.  There is no coasting or gliding.  You have to exert to keep moving forward.  Even downhill requires exertion.

3.  I agree, to run better, you need to run.  There is no substitute...

4. I run mostly "regular" runs.  Just run.

5.  The long run, is next of importance for me.  I think 1 long run per week is important.  We are endurance athletes.  The distance will be determined by your goal event.  These long runs are slow & meant to build endurance, not for speed.  10:1s are very helpful here, if you are in new distances, for you.  Because I tend to run up to half mary distance, and hence, I try & keep my LSD (long slow distance) above 8 miles, when I am healthy.  I peak at about 14 miles, but have gone to 20.  My knees would not tolerate a marathon.  Personally, I like to go above the goal distance, althouh I realize that many plans, including Hal Higdons, often stop just below.

6.  Hills.  The are strength workouts.  If you live in a hilly area or your goal race is hilly they are essential.  If you do not train for them, they will kick your a$$!

7. Speed work.  The most likely time you will get injured.  I like them sometimes, but I don't consider them essential to an "old man", like me.  If I had to skip any workout, it would be this.

8. Running frequency.  Many feel that to get better at running, you should run everyday.  This is probably correct.  My body does not allow this.  My knees, & ankles will not allow it.  I have many othopedic injuries to prove it!  I do better running every 2nd day, but trying to do a quality workout.  The other days, I bike.  The crosstraining keeps my CV fitness & also gives mental variation.  It works for, but may not for others.

9.  I like running.  LSD's are better with people.  They are long & conversation is nice it passes time.  Weekday runs, I like alone.  It is "me" time.  I put my iPod on & think about my day.  Good thinking time.  I like this as solitary!  Running is pure.  Running is good.

10.  I am tech-geek.  I love my Garmin. Most times, I do not worry about my pace, during the run.  I do download my workout & like to analyze my workout to compare my pace with my percieved level of exertion.

These are just some random thoughts & anyone could disagree , but I'll throw them out there!!!

Richard

Here are my thoughts...I am no expert, so take it as one person's perspective.

You are about to do a half Mary & have done a lot of miles.  Don't waste it!!!!

For weekly runs, I would run at least 5k.  At your pace this would take 35-40 minutes.  Not too bad. When you are finishing your 2nd sprint, I would add a little more in preparation for the Oly.

I would not let your long run drop below 10k. Again when your sprints are done, I would increase it a little to above goal distances.  These runs are manageable in a reasonable amount of time.  

For speed work, I would do maximum of once per week & maybe every 2nd week.  Would keep these workouts very intense & short.  Often the next day will be recovery or rest as they are intense, if done correctly.  I would build these over time.  For example, the 1st just 1 or 2 miles. These workouts are very uncomfortable from "lung" point of view.  These are very optional!!

Just some thouhts, based on experience & not being a coach, etc.

Take it "with a grain of salt"...

Hope this helps...

R

Thanks for your advice Richard!!! They are very much inline with what I have been thinking.  I definately don't want to lose all of my run fitness at the same time I need to get more bike time in. My favorite run is actually the long run - who knew? (I sure wouldn't of thought it!) Now if the weather would just get nice so I can get outside!

Welcome Keri!!!

AAAhhh, jeez, sorry to hear this Keri.

As you have remarked, time to pick up the pieces & go again!

A bump in the road, nothing more...

Julie - which century are you riding in June?  My DH is doing the elephant rock in Castle Rock at the beginning of June. Was just curious if it was the same one.

Welcome Keri!  No kidding, you have your hands full.  The fact that you were able to get through rebuilding after the hurricane is testament alone to your strength of will.

I have a few questions to throw out there:

1. how do you send inspires?  Is that the same as sending a personal message
2. Do you think it's reasonable to assume that as long as you challenge yourself during your biking that you will improve.  For instance, I went on a ride this evening, mapped the route and then discovered that it was barely 6 miles with a climb of 377 feet.The route that I need to do by August is 17.3 miles with a climb of 1003 feet.  That seems like a lot of distance to cover by then.  I guess what I'm looking for is advice on how best to improve my strength and distance towards that goal.

Thanks in advance

NAME: shake-n-bake/Tim

STORY:  I'm 39 years and I got this wild hair that I wanted to do triathlons..After starting my training last year I ended up having knee surgery in February as soon as the doctor released me I was back in the pool and on a stationary bike..I have no background of swimming,cycling or running but I just continue to push myself and followed the beginner Olympic plan.. After being release to run in May I competed my first Olympic Tri in June..I ended up doing seven events in 2010 with setting PR with each event that I did.

FAMILY STATUS: Married with two kids..

CURRENT TRAINING: Started in Jan. with the beginner HIM plan, but I suffered a grade 2 AC Joint seperation so I had to change my race plans for 2011.Wanted to do my first HIM in May of this year,but due to swim training I changed that to an Olympic and going to due a HIM in September.

2010 RACES: 5 Olympics and 2 Sprints check out my race logs if interested..

2011 RACES:  On schedule right now Peachtree International Tri(May), West Point Olympic(June), Chattanooga Waterfront(July),Augusta 70.3(September) with several local 5k and 10k races.. Might look at doing a half marathon doing the summer also..

WEIGHTLOSS: I have the hardest time shedding weight, so if anyone has advice it will be greatly appreciated..Currently 185 would like to drop 20 pounds if possible to be lighter for my races.. Just haven't found what works for my body..

I only have one year experience but I will be glad to give any advice that I can..Happy training to all and look forward to being a men-tee..

planning a swim after work today - going to try 1250 yards

I know this isn't the BT.COM typical answer to this question but I think it's just going to be a rest day for me. My legs are pretty sore from the weekend and yestrdays run so I'm thinking of using today as a rest day.

Ken I've been thinking about your post on running and I think I'm going to add in another run (or two ) and see how it goes maybe just start it at a couple miles right now. I think I'm still going to increase mileage on my longer runs but I'm trying to do it slowly.

Also Ken when you get a chance I'd like to hear about your thoughts on stretching. I stretch before every workout and usualy do a foam roller session at night (boy that gets looks from my wife). I have a little routine I follow for steching but it only takes me about 10 minutes to do. I think it effective but I'm not sure if I'm doing enough.

I follow this routine:
http://www.coolrunning.com/engine/2/2_1/126.shtml

julta - 2011-04-18 8:42 PM Robin I'm actually doing the Denver Century (Kathleen is as well) I've never done Elephant rock and would love to do it some time....Maybe next year...so many events.... Will you be coming down with him?

I have done the Elephant Rock a couple of times. It it a fun event. Robin, your husband will enjoy it. Just tell him that it gets really crowded at times. Which distance is he doing?

I am just catching up on all the posts. Great conversation. Sorry I have been MIA for a couple of days. We are in the process of house hunting and put an offer in the other day. They rejected it (which is fine) but all of this takes time and boy is it stressful!  I have missed way to many workouts these past couple of weeks and am determined to do everyone this week. Today is a swim and run. Sometimes the logistics is harder then actually doing it. Having my bike downstairs (and it being my best event) makes that part easiest. Dragging myself to the pool is a constant battle.

Have a great day all!

Masters this morning working on stroke efficiency.  Getting 17 to 20/strokes per 25 consistency.  Loving that.

Functional Threshold testing tonight. Computrainer.  1 X 15 warmup, 1 X 20 all out on a simulated time trial course which counts as the FTP for the next 2 months.  Then 1 X 5 rest and 1 X 20 TT repeat for...unsure..to use up whatever is left, I guess. Hard workout.  Trick is to start hard yet pace to the end.   I'm at 295 watts now.  Hoping to hit 300 tonight.  I was at 300 at my leak for the HIM last fall.  Getting back this early would be big. Have a great day.