Ironman Lake Placid : Official Thread (Page 81)

I think you just used up all your bad training luck; rest up, heal and you'll probably just have good training luck from here on out.  For us regular everyday AG'ers, just looking to finish the Ironman distance, 15-mile Long Run is sufficient.  Also remember, 112 of the 140.6 miles is on the Bike.  Bike, bike, bike  

That... actually makes me feel a lot better (most AG'ers typically do 15 mile long runs) - I had the impression that there would need to be a lot of 20+ mile long runs to give the endurance necessary after the bike.  

As far as bike, bike bike - yes, as I read more and more, I am finding that for most people, the best use of time spent training is on the bike - not only is it the longest and most time consuming segment - but having to burn yourself out on the bike doesn't bode well for a properly set up run. Thats why I'm thankful that even with all these stupid little injuries, I can still hit the bike 4-5 times per week for 90 minutes a session doing threshold and interval work - with the occasional 3 hour long race simulation workout.  I may roll into LP with around 6 total outdoor rides for the year - it might be a record low!

Man I was just thinking about this very thing on my long run today.  I wasn't really feeling it today on my 2 hour long run and just got in the 13 miles.  I have been hearing that you shouldn't really do anything more then 2.5 hours.  I'm thinking that 16 miles is not really close to 26.2 so would it be enough.  I haven't looked too far ahead on the Fink competitive plan but I think there is at least a 2:45 run in there maybe even a 3.  So now there is that trade off of beating up the legs a little more to get the feel for what the longer distance is going to be like.  I'll just be paying close attention to how the body feels when it gets to those days fore sure.

Congratulation on you 1st century. I only wish I could say I was in the same condition. My quads were all cramped up from my 60 mile flat course I did yesterday. It will be comical to watch me at Placid.

Just got back from Lake Anna for Kinetic Half, no internet access up there, so I have to catch up on posts here. The board made it past 100 posts too while I was out! 

I did Kinetic HIM in 5:21 and made a personal best in all 3 sports and T1.  T2 was slow since I put my knee brace on as a precaution. 

Happy Mother's Day you IronMoms!

If you are familiar at all with Jack Daniels running formula (you may be, I dont know - but I'll mention it for the benefit of those who may not be) - he says this.  The idea is that beyond a certain point, the physiological benefits are so incremental, vs the required recovery time and dramatic increase in injury chance.  He goes on to make the correlation that time spent running should definitely be a factor - ie, a 7 min/mile runner (easy pace) can do just over 21 miles in 2.5 hours, whereas a 9 min/mile runner (easy pace) is closer to the 16.5 mile range.  So to say a long run should be X miles ignores the fact that slower runners will take more time and increase injury chance by paying attention to miles alone.  However I personally think that the mental benefits of doing the really long runs are worthwhile - but that gets back to the idea that the first marathon's goal should simply be to finish.

He even goes so far in his book to come up with a way to correlate intensity factor of a workout based on how hard the workout was (in terms of %HRmax, for example) with how many minutes.  This allows one to come up with a way to normalize the workouts for one week, where the predominant quality workout was a long run, with the workouts for another week where the predominant quality workout is a threshold run, for example.  

I've read his book multiple times, and have taken various aspects of it into account in my training (and had to ignore others since he is talking about running only, whereas triathletes have to balance multiple disciplines) - but clearly I missed something and have to re-evaluate my strategy going forward because at the moment, I'm broken!

Wow ~ great race!  Congratulations!!

Did I screw up my scheduling?  I have the first week of Phase III starting this week (5/14).

I'll have to go back and look since I pretty much wrote everything down in my calendar.  I think the reason why I start a week earlier is because I had to shift everything a week based on my later HIM that I'm doing in June (Syracuse HIM on June 24th), So I think I shifted everything a week because of that to make sure I get the same long workouts in, (I might even have shorted the taper weeks as well), Of course I might have just messed up the calendar and got so excited that I couldn't wait to get to phase III.   I'll have to look and see what I did.

I was a Runner turned Triathlete and it took me basically 4 years to totally convert to a "Triathlete Mindset."  You can have the fitness to run a 3:00 Marathon,  but if your Bike fitness is sub-par, you'll be lucky to get off the bike in an Ironman and run a 5:00 marathon.  A good rule of thumb for Runners training Triathlon, is you should be Running no more than 20 miles for every 100 miles of biking.  So for every mile you Bike in training you should be Running  .2 of a mile - that's a Standard Ratio.  So if in a month you bike 350 miles - your Run total for that month should not exceed 64 miles.   

Here's a great article about two Kenyans who were 2:30 Marathoners who were entered into Ironman Wisconsin 2002.

Quote from the article:

Thanks for that info and link, DreamChaser - that's really interesting!  Especially the ratio of bike to run miles - I had never heard that before, but I can certainly see the wisdom in that.

It reminds me of another article I got from a friend a few months ago regarding brick workouts, and their importance in getting the posterior chain activated as soon as possible when coming off the bike: http://racegrader.com/brick-workouts-good-or-waste-of-time/

Great job.  It feels great to do a first century but to come off with the legs feeling good is spectacular.  Bodes well for Lake Placid.

Great job!!!  PRs in each leg is impressive!  It's fun watching it all come together.

10 WEEKS!!!!

Motivational Quote

You have the Rest of your life to Remember, but what you have to Remember,

depends on what that you do Today!!!

Racing for TEAM Fellowship of Christain Athletes I feel led to share a scripture each Monday for the next 10 Weeks

Philippians 4:13

I can do all things through Christ who strenghthens me!!

hope everyone had  great weekend and happy mothers day to all the baby momma's

Had an overall good race. few things I could have done differently but in the end I knocked off 45 minutes from last years race with very similar conditions...but was  bit warmer this year.

Race report is up but in a synopsis... I was 7/11 in my AG and 62/174 OA. last year I was DFL lol.

missed my goal time by 10 min but cramps in the calves played a bit part... BUT VERY confident going into Triple T this weekend...

I love it.  Thanks for the quote...inspiration!

Any time you can knock off that amount of time from a previous race is a great race in my books.  Way to rock it. 

Just a heads up that there is a group of us heading up this weekend if anyone cares to join!

Shoot me a message so I can send you details and get a headcount. 

Roll Call on those doing the American TTT in Ohio this weekend. 

Maybe I missed the post when someone wrote about this race but I didn't know all that it entailed until just this afternoon.  My hat is off to all of you who will be out there this weekend and I'll anxiously look forward to the race reports. 

Goes w/out saying...race smart and safe.

I am only doing the half as I have work friday and saturday. plus with my bike accident I think just the half is good. Almost no pain anymore while in the aero position which is great and most of my raspberries are gone or getting smaller(mostly on my back). I blame being young for being able to recover this well and still train a bit. Thanks for all who wished well.