We Don't Just Tri - We Do Group - Closed (Page 8)

I'm going for a long run today myself over in Boulder. I didnt feel into running yesterday for my normal evening run so I look to bounce back today. I hope all goes well with your run Thom!

Jeff

Just signed up for the Doha Aquathon on 22 Feb...  500m swim and a 5k.  Convienently it is on one of my normal swim/run days!  I am not planning on pushing myself more than I would for a normal workout.  Nice and easy...

I'm also going to do the Al Udeid Sprint Tri on 2 March.  I have to admit, I am a bit intimidated by the 10k and then the transition to the run!

--Flare 

Just wanted to share my run from yesterday. I had about a 2 hour window in Boulder yesterday while the wife was in Pilates training. What to do with 2 hours you ask??? So inspired by Thom's incredible 6 x 15 SSM workout, I thought what the heck, let's see if I can do that! My run basically took me along the really nice Boulder Creek trail (saw a coyote running around on a frozen lake) and partially up the Canyon trail off road and in the snow. I must have looked like a total moron running up a snow covered trail in nothing but a long sleeve training shirt and shorts but I felt tough! The weather was great and the wind was low (let's just say at the beginning at least).

My plan was this: Run 2 miles easy @ 9/mile pace (worked out to 8:27 pace)

Complete the 6 x 15 min SSM repeats with a light 3 min jog or walk in between

Run a final 1-2 miles easy.

My intervals went like this:

7:42 pace/mile (covered 1.95 miles)

8:13 pace/mile (covered 1.82 miles- This interval I gained almost 400 feet of elevation going up the canyon trail

7:22 pace/mile (covered 2.01 miles)

7:33 pace/mile (covered 1.98 miles)

7:54 pace/mile (covered 1.90 miles- Starting to feel it!

8:01 pace/mile (only covered 1 mile and did 8 minutes of the interval)

I felt like I completed a very challenging and fun workout. On the last interval I struggled because the wind literally picked up to 20-30 mph gusts as I turned around and headed back to the West again. My legs were just about gone and the wind was enough to almost stop me dead. I was still maintaining an 8 min/mile pace and probably could have completed the additional 7 minutes but I noticed I was right at about 2 hrs total time and needed to head back to the Pilates studio to meet my wife and go have lunch. Yeah I know lame excuse right...

I did this run with absolutely no goals at all and by feel and I think it was a fairly good result for me. I used my 50 ounce camelbak and took 3 gels with me. I only drank about half of my Nuun and 2 gels. I probably should have drank way more but didn't feel too bad. Total miles 14.

Flare 

Good luck with both of your races! I have found the best thing about Tri's is I can compete against myself, most people would not even try to do one so we are all ahead of the game. My advice, for what it's worth, is to start slow on the run, get your legs under you and then try to finish strong. I always have to really think hard about slowing down, I think that coming off of the bike my cadence is much higher than my run cadence, although I am trying to change that and I naturally take off fast, but then I run out of steam or worse for me is I cramp up.

Dan

Jeff 

Nice run! I am jealous of all of your that can keep that pace up for long runs! I guess i have to just keep working at it and lean down, probably will be much easier 30# lighter.

Looks like a great watch! Maybe someday if/when my 305 Foreunner dies I'll look into that one! RoadRunnerSports is a pretty good store, just make sure you cancel your VIP before they renew it for you automatically for 24.99! Or buy enough stuff from them to offset the membership costs....

Thanks Dan. Man I am sore today! I think a dip in the spa is in order after my nap. Keep at it. The more time you train at the pace you want, the easier it gets. I did a lot of variable distance tempos early last year the definately helped me get into my goal pace range. It was a Runner's World half-marathon plan that really did the trick for me. The best part was I think I only logged about 35 miles max per week during the 9 week plan. I may try some of the those key tempo/ speed workouts priot to my 70.3 in August too.

Learned a lesson today - never run on full stomach. I heard it before, of course, but thought it was a just a whiners' excuse. Today I read Jeff's post about his great workout and set out to do the same, too bad I just had eaten a good Sunday lunch (salad, soup and two big slices of jelly roll). The run turned out to be a disaster, 7.5 mi at average 11:08 pace, when I was aiming at 8:50, just could not push any faster. Only Bagel with PB 2h before workout from now on!

Jurga,

Great job toughing it out, lesson learned. You could have stopped, but you didn't and that is a big victory in my book.

Added what I've signed up for above.  Planning on doing some more later.

2013 Races

4/17 White Lake N.C. Sprint

4/28 Huntersville N.C. Sprint

5/4 White Lake N.C. Olympic

5/19 Winston Salem N.C. Sprint

7/13 Charlotte N.C. Sprint

9/21 Outer Banks N.C. Tri festival 1/2 IM

10/26 Wilmington N.C. PPD Beach2Battleship IM

I envy you Thom! Vegas and then a cool relay race? Good luck with Ragnar.

Jeff

Nice job Thom! Great pace!