Newbz'z summer mentor group is FULL!!!! (Page 88)

jgerbodegrant - 2010-09-09 9:43 PM Thanks all.  Due to FHA, we made need to push out the date of the closing a few days....we'll see.

I have a sprint on Saturday...my head isn't in it at all.  I'm going to give it my best and hopefully not come in DFL in my age group.  Legs are feeling pretty good...but they should be considering I have had zero time this week to train. 

jgerbodegrant - 2010-09-08 6:32 PM WE GOT THE HOOUUUUUUSE!!!  Super excited.  We close October 4th!

David...love those pictures.  The last one especially.  It reminds me of one of my favorite local photographers, Philip Case Cohen.

http://philipcasecohen.com/ 

jsiegs - 2010-09-10 6:23 AM



Still waiting for the house pron....

Getting familiar with my power meter still. In searching for Mac software I found Raceday/Apollo from Physfarm. The guy who wrote my 2 favorite tri books - Scientific Training for Triathletes and now The Triathlete's guide to Training with Power, Dr. Phil Skiba wrote all the algorithms that go into it. He updated Coggan's power calculations (norm power and TSS) based on the most recent literature and understanding of the human body as a system. He calls them xPower and Bikescore. His software also calculates the same for running and swimming (all based of critical paces you determine through periodic testing). So his software automatically uses my GPS data for pace, my weight, and the elevation changes to calculate running power, your normalized running power, normalized pace, intensity factor, and a Runscore (same as the Bikescore/TSS). Swimming is a bit more laborious - you have to enter all your set times/rest times and it makes the calcs.

The real highlight of the software though (and any ChemE's out there will get this from your Modeling, Dynamics and Controls class) is to use all that data, your critical speed/pace to model current and future training in how it will affect your body, going so far as to be able to predict raceday performance, the optimal time for key workouts, and the drop dead date for taper (i.e. after this date, your workout will hurt raceday performance). Since everybody is different, you do a continuous series of mini tests and the model compares your predicted performance to actual performance and learns and corrects itself (the fitness and fatigue time constants and gains).

The liberal arts majors out there are probably saying how over complicated this is, how isn't necessary, that if you want to get faster just train. For the engineers/scientists, it's your dream come true. My apologies for making fun of liberal arts majors, it's what engineers do best.

robingray_260 - 2010-09-10 8:21 AM So, my tri for tomorrow was postponed due to the fire in Boulder  J- I now know exactly how you felt when your race was cancelled - I worked sooooo hard.  Anyways the new tentative date I won't be able to make. However, I found a new race in Denver (Crescent Moon tri) for next weekend and signed up for that - the bike portion is a lot less (only 12 miles) but I am not exactly complaining!  In the long run it will work out - just out the $90 in registration fees for the Boulder tri, luckily I was able to transfer my wet suit rental to the new weekend.

tri808 - 2010-09-11 9:32 PM So I made it through my first real week of running again.  Just a simple 4 miles on Tue, Wed, Thu, Fri.  Biked about 40 today, and will run long tomorrow.  Probably about 10+

I just got a pair of zoot recovery tights which I'm wearing now.  When I took them out of the package, I was wondering how on earth I was going to fit in them.  They looked like it was made for a 6 year old...but sure enough, it stretches perfectly.  A bit of a pain to get them on though.

Next week is going to be tough though.  My friend is getting married and I'm one of his groomsmen.  So we have all the rehersal, ceremony, reception, then we're all going to a beach house for a few days afterwards. 

dcon - 2010-09-13 7:40 PM Hi everyone.  I signed up for a local 10k race on Oct 3.  I went out last week to check out the course and was unpleasantly surprised to find that it starts with a 3.5 km long slow uphill.    Of course, it also ends with a long 3.5 km downhill.   Any advice on how to attack this in a race?  Note: peak elevation is about 60 meters.

DirkP - 2010-09-13 7:28 PM

I ran my first set of intervals tonight. The total distance was 8 miles and a 7:54 avg. for the entire run. My intervals were 1 mile x .5 mile light runs for recovery. My hard splits were 6:42, 6:49, 6:51 and 7:05. The last interval was in a bunch of tree that usually records a time that is slower than I feel like I am running but I am sure its not to far off. This run kicked my tail but it was fun. (I think I am sick in the head. I am kinda looking forward to the next interval session.)

How often would you consider doing this type of run workout? And, should I alternate tempo runs and interval workouts every other week?

DirkP - 2010-09-14 10:11 AM

Personally I wouldn't run this race much different than a flat course.  60 meters over the course of a little over 3.5km doesn't seem like a whole lot.  I might pace slightly slower in the beginning during the uphill portion and allow gravity to help on the way down.  The problem, for me at least, is that the impact forces going downhill are larger and harder on the knees so depending on the grades I wouldn't go full speed. 

Good luck in the race and make sure you remind us before you race.