Fred D and Jason's (Tri808) Half Ironman Mentor Group CLOSED! (Page 8)

That's awesome!!  

Did a 65 mile ride this morning....wind was pretty brutal (out of the north, which is abnormal....and means that the whole ride home is against the wind).  It was both mentally and physically challenging.  I think it was more mentally challenging than anything -- sometimes I have a hard time being mentally strong when I'm not racing.  It's something I know I need to work on.  

Followed it up with a 60 minute sports massage....just what I needed after a hard week

260 on the Quarq.  The normal 15-20 mph trade winds were almost non existant.  Definately a fast day...the top teams were in the high 53's.

Thanks for putting this together Kate.  For those of you who just joined the group...WELCOME! 

I have a feeling this group will move fast, but don't be affraid to throw out any questions.  And don't be affraid to ask it twice if we miss it the first time.  With only 20 posts per page, it get pretty easy to have a question get lost in the shuffle especially if it's the last post on a page.

Fred, Jason, or group.  I have a race in 2 weeks an Oly.  This is the first time I have raced this close.  Usually they are spread a month apart.  I went pretty hard yesterday for my sprint, so today is recovery day.  How do I handle my schedule for the next 2 weeks.  The race is on a sunday. 

Is it more important to let body tell me when it is time to go again, and if so should the next few workouts be on the lighter side.  For example, usually Tuesday am is my TR hammer for an hour day.  I don't know how much fitness I will gain in the next two weeks for the Oly after a hard day yesterday.  What happens on Tuesday if legs still feel crappy?

So what do you think my bike intensities should be for the next 2 weeks leading up to sunday race (May 19)? X,Y,Z 

this week  Tues- X, Thu -Y, Sat (longer ride) Z

Next week  Tues - X1, Th- Y1   no saturday ride most likely

My runs will all mostly be easy, since was having some shin splint issues leading up to yesterday.

Thanks.

Listen to your body for sure.  I did a sprint Du yesterday and am taking today off but my coach has me going right back into it tomorrow with a hard threshold session on the bike (with slightly more recovery time than usual).  The rest of the week is pretty typical for me.  It really depends on how well you recover from things.

What you wrote out makes sense to me if that's a typical week for you.  

Edit:  I just looked more closely.  The bike intensity is typical but run is less.  More easy running, less intensity.

Impressive job, Jason!

And thanks to Kate for adding the user profiles.  I will attempt to get everyone added today or tomorrow.

I am just on the tail end of cold/sore throat kinda thing that started middle of last week.  I ended up taking off 2 days and missed a couple of workouts that were part of my build week and  then when I did resume workouts, they were less than ideal (ie slow w/o much intensity).  Since starting my HIM training I typically build two weeks and then take a recovery week with less hours.  That seems to work for me.

So now I think I'll continue to take this week as a recovery week even though I am starting to make my way back to 100%.  I REALLY dislike getting sick!

Hi My name is Kim and I would like to join this mentor group.  

Age: 40

Greer, SC 

Status: I am married with a 3 year old daughter

I have done 3 sprint Tri's within the last 2 years.  I just completed my first half marathon 2 weeks ago.  Would like to do a HIM in Augusta this fall.  I have done multiple 5k, and 10k. Done a couple mud runs. I love to weight train and I used to compete in fitness competitions prior to my daughter. 

The swimming really terrifies me .... all my tri's have been in a pool.  I have never done an open water swim.  I am looking for guidance in that area and to also just feel calm in the water.  My goal for my first HIM is to finish within a reasonable time based on my ability.  

Bike- I think the bike is probably my strongest, however I always worry about "killing" it and not being able to have the push for the run.  

Run- I've never really enjoyed running but training for my 13.1 gave me a different look on running.  When I found my pace that I can run that far at it was and is enjoyable. 

Thank you for mentoring and I hope that I can be included in this group.

Kim 

Bio to follow (and a race report from the kids' triathlon), but Kim do you know the Harrisons in Greer?  

10 pages already.  Classic.

Name:  Marshall

Short Story:  In 2009, I found myself a fat, lazy, high blood pressured father of two young kids.  My primary care physician essentially told me I needed to get it together . . .  soon (I love her).  I started with a couch to 5K a run group at the local running store and progressed up to a really slow HM in late 2010.  Started swimming in late 2010.  Currently, still, battling a lot of foot pain, but I now worship at the alter of Hoka (fingers crossed).  According to the chiro, my feet are "designed for pain."  Awesome.  Riding a CAAD10.5. 

Family Status:  Married (wife races) with 2 kids.  7 and 4.  The 7yo just got selected for his swim club's 9 & Under competitive team and races triathlons.  The 4yo just finished her first triathlon.  She competed in 6 & Under and came in fifth.  She was one of about four that swam without floatation.

Current Training:  No real plan.  Target 3x bike, 3x Masters swim (these were the good ol' days, not swimming now and need to start) and 5x run.  Really trying to run 20mpw consistently and let that creep up to about 25 over the next few months.  I need to get consistent again.

2013 Races:  Still not sure.

Weight loss goals:  I've dropped 70lbs since I started running.  6'4" and holding around 177. Need to get back down to 170ish.

What makes me a good mentee:  My kids are interesting.

Legit.

Oh well.  I went to high school with Brantley, and her husband, John, is a triathlete.  Good people.

Marshall, what problems do you have with your feet?

Looks like some good racing from the group over the weekend. Congrats Jason on executing your goals in the 40k TT, and Brian, nice job on the PR.

Fred, looking back do you notice any clues leading up to your bonk? In your experience, what are some signs to watch out for to prevent/mitigate something like that?

Question:  do you use average power, weighted average power or normalized power (not even sure if the last two are different, to be honest!)?

More importantly, why?

Thanks!

Matt

I've been waiting for the better part of a year to have you post that about me. 

Seriously, nice job.  In addition to the hard work, did you change your position or setup much over that time?

Weekend report:

Did a local 5k (Great Bear Run in Needham - terrific event and we used to live in Needham) yesterday that Kim and were "training through," but at which the kids all ran the mile race and wanted to PR. 

Long and short, PR's for everyone!    Kim beat my time from last year, placed 3rd in her AG and beat her PR from a few weeks ago.  I beat my 5k PR from a few weeks ago, too (20:21 official, I think - they're s-l-o-w getting the results online), by about 5 seconds per mile, placed 29th/600+ OA and 6th in my AG (the 40-44 group is just silly fast!).  The kids all hit or exceeded their mile targets (Kim and I paced two of the three, and our oldest just got after it on his own!) and got PR's!

On top of all that, we saw old friends and got to mill about in the sun on a gorgeous day!  Wow, talk about good times and happy feelings (and a much appreciated gin and diet tonic with lime in the evening). 

After the race, I hopped on the bike to ride home from the race and felt good enough that I just kept turning away from home and extending.  Did about 25 miles in ~70', average power of 234 and weighted average of 243 (please see my other post asking about which power folks use and why).  Not killing myself on it, but going along pretty hard - felt just terrific! 

So, not a "big" weekend, but a high quality one with the family (and racing!).

Matt

I agree with Arend that all the running should be easy any time you're dealing with nagging injuries or soreness.

As for the bike, I would try to hit it hard the first ride back and see how you respond.  Maybe ascend the effort of the intervals like a ladder to see how you feel and evaluate how you felt after.  Were you recovered enough to get through?  Too easy/hard?  I think by Thursday and the following Tuesday you should be able to do a normal workout.  As for the Thursday before the Oly, I would still do intervals, do the opposite of tommorow and descend your intervals by effort.  So instead of 5x5 all above Oly race pace...start above race pace for the first 3, then go at race pace the last 2.  Just personal preference for me, but I like to finish my last interval workout feeling somewhat comfortable and sharp instead of really digging myself into the pain cave.  Also gives me a better feel for what race pace feels like since most of my intervals are always above race pace.

Thanks Jason and Arend!!

Cockpit is about an inch lower.  Skinsuit and shoe covers this year and 9 more watts.  But the main factor was the lack of wind.  Normal wind conditions and I think I would have been around 59:30-45

My tuppence:  I'd look at it as having trained through the sprint, so an intense workout plus a bit.  If you're operating on a 2/1 mini-cycle for work/recovery weeks, I'd take an extra day of easing off after the race, then back to the schedule.

What that schedule is would depend on how you're approaching the Oly, I'd think.  If it's an "A" race, then I'd expect this week to be the end of your peak cycle and next week to be a taper (so I agree, not much fitness to be gained in the next 12 or so days). 

However, if you're planning to train through the Oly, then I'd just do an extra easy day or so the beginning of this week and maybe a couple easier days prior to the Oly (but not a full peak/taper cycle).  The results likely won't be PR-territory, but you'll get a great workout, more early season experience and a fun day.  Again, an extra easy day after that and back to training...

If you peak/taper for the Oly and have the form/are planning to really go after it, then you'll obviously need more recovery post...

Hope that makes sense.  Just my thoughts, having not been in exactly your position (although I'm planning a sprint 8 days prior to my summer A-race Oly and plan to train through it as the end of my peak week and then taper to the Oly).

Good luck!!

Matt

For TT or tri racing I'll use 3 second power on the display, as well as average power.  I probably should be using normalized power, but I've been riding with power so much, I can pretty much estimate what my NP is based on my average power and how I have been riding that day.

As far as weighted average power, is that W/kg?  I know my garmin can display that, but it's not really something I'm concerned about during a ride.  More of an overall fitness/efficiency ratio rather than something you're concerned about during a specific workout.