Got Your Mojo WORKIN'! group - CLOSED (Page 88)

Lunch runs. I was thinking, I could easily add a lunch time run, probably limited to about 3 miles to have time to run, change, eat and be presentable. I'm not sure how that might affect the remainder of my training if it all but it would achieve the goal of "run frequency" and I might drop my Thursday night tempo/interval run and score an early evening at home or move a swim/bike workout in it's place.The days are fabulously warm and sunny now, hot is right around the corner, and these 4pm (my typical lunch time) runs would get me some heat of the day training time in preparation for Branson. The run frequency might help develop my base for the December 4 Marathon. I currently get 3 days of focused runs and 1 or 2 brick runs. The regular runs are 5 to 7 miles Tuesday ("easy") night, 3-4 miles Thursday(Tempo/Interval) and a long/Slow run Sunday-up to 10 miles currently. My current schedule is has my long runs approaching 50% of my weekly volume, adding the shorter lunch runs would soften that ratio a bit. If I make them optional-low pressure runs they shouldn't contribute any mental stress. What does everyone think? Logs are current

The mindset makes sense to me. Although I live and train in Texas, for 11 years or so I have worked evenings behind a desk so I don't get the same exposure to the heat I used to. Also, the humidity in Missouri is a bigger factor than the temperature. I did BAM (Bike Across Mo) in 1999 and the humidity layered with the very intense rolling hills were very tough.

 The other issue was base building for later in the year and simply maximizing my time better.

First Tri of the season this weekend. Will be a bit rushed, if I go. We are traveling to Kansas for a funeral on Sunday after the race, that has thrown a damper on the spirit of the thing but I will probably go.

Broke 2 min on a 100, last rep of the set tonight 1:59

This is Lake Murray:

http://www.beginnertriathlete.com/discussion/training/map.asp?routeid=153051

4 laps gives me over 5000 ft of climbing, plus in that area there are other options around "The Arbuckle Wilderness".

This is Pink Hill Road:

http://www.beginnertriathlete.com/discussion/training/map.asp?routeid=153256

There are about a hundred ways to get there and dozens of options to build routes of any length on it.

David Good luck in the race this weekend. I hope it all goes well.

Bummer, heal quickly.

stevebradley - 2011-03-24 5:32 PM JEFF - Nice work on generating those routes! About how far from you is each of them? And do I take it that each of the roads off of Pink Hill is suitable for riding? And Lake Murray -- positively swimmable? I'm sure I've told you before that, out my door, I am severely restircted as to any meaningful elevation. For that, I have to drive either about 25 minutes in one direction and 25 in another before there is anything.....worth driving to. If I drive about 60' into Quebec, I can get some great climbing in the Gatineau Hills, but that does require the initial effort just to get there. The dominating feature of my rides here in the flats of eastern Ontario is wind, but rather than become a monogamous lover of it, I'm much more cozy with hills. I have learned how to climb quite well over the years.......but have yet to shrink my 6'2" inch frame and my 58cm bike to be less appealing to the forces of wind resistance (even though my position is very good.)!

Nearly everything in the vicinity of Pink Hill is rideable, and Bells is about a 15 mile rde from my front door-easy for me.

Lake Murray is a bit of a road trip but frees me from the trap of an easy out and home like the local routes give me..it is too easy to make an easy short cut home. It is a popular recreational lake, and there are swimming areas. I would need to research that a bit. I used to fly up there to eat at the Lodge, they have a little general aviation runway by the golf course. Lake Texoma has plenty of swimming available to me on weekends as well, I could construct a ride connecting the two and throw in a swim. I Rode across Oklahoma to kansas one year in the same area

So this week has been a wash and next week I'm not sure about yet. I made it to spin class on Tuesday and that's the only thing I've been able to do. Work has been really busy (a very good thing) and I haven't been able to get my runs in at lunch. Kathy had carpal tunnel surgery a couple weeks ago and can't do spin class but Tuesday she ran on the treadmill while I did spin. Kathy's Grandma passed away Wed. night and our kids are coming home so we will have a full house for the next week.

So my question is, do I call this past week a rest week and pick up the plan where I stopped, go back a week and pick up there or pick up the plan where I should be? this week was the second  week of the build cycle. Next week is week three then a rest week.

Steve,

Thanks, this week called for 64 / 38 & 51 min runs next week is 70 / 42 / 56 last week was

58 / 35 / 46(missed). I think I will start next week at the 64 that I missed this week instead of jumping from 58 to 70. What do you think?

Well I had my 3rd 5K race this morning, and it was not good, but there is always next time.  Ran in 35:00min, which is better than the 1st one this year and worse then the 2nd one.  About 2.5 I ran out of gas and started feeling light headed.  Decided to walk a little vs passing out. After about 3 min walk I felt better and ran the rest of the way in.  This month has not been good on the legs.  The 1st of the month I was off 2 weeks from running because bad shin splints, and that is what lead me to get new shoes 2 weeks ago, which are working out very well.  Then last week between my thigh and groin on the left leg started to hurt when I stretched it out, so I decided not to do any running.  This morning the legs felt great, just did not have the gas to make it all the way.  I posted my results in my race log.  Also next time I will start in the front of the pack. Today it took 32 seconds to get to the starting line and I was still walking when I passed it.  Once I started to run it was not at my pace, it was slower and some points it was to a walk pace. Reason is that about 50-100 walkers thought they needed to be up front, so we had to weave in and out and stop and go to get around all the walkers.  I just wish people would line up based on their running ability.  Well have a great evening folks.  Me and the wife are heading to dinner then to watch some movie she wants to see called Red Riding Hood, its supposed to be a horror flick I guess.

Results from the race have been posted. Finished 35 of 56 in Age Group and 651 overall out of 1614. 

Checking in again!

I'm back from an amazing 2 weeks in Australia. We had such a great time and I'd love to go back someday to see more of the country. I worked out about every other day but not as much as I would of at home but that's ok We did tons of walking every day and I'm sure that was good for me too.

My official HIM training started the last week of February and with my marathon the first weekend of March and then vacation, I'm going to take this next week to ease back into a regular routine. I started today with a 3 hour bike that had me dragging for the last 30 min! I'll just adjust the week as my body needs.

It'll take me a while to catch up on posts but I hope everyone has been doing well

Johanne

Cowtown Sprint Tri done. Good swim, great run, awful bike. Saturday was 80 degrees and all last week was 80ish. I just didnt pay attention enough to realize race morning would be 40 degrees! The pool was very warm but I was so cold on the bike, no socks, tri jersey etc. My hands were numb on the bike my feet went numb I limped through T-2 but I was never so happy to start running!

 The swim was chaotic, I originally seeded myself too low, estimated a 10 minute swim but did 7:24. So there were swimmers walking-wading? Swimmers hanging on to the walls resting which killed the flip turn idea and lots of passing were I would look up and see a swimmer headed right toward me. I am happy with my swim time given the obstacle. Next time Ill be more precise and hopefully faster and start with better swimmers maybe?

http://beginnertriathlete.com/discussion/forums/thread-view.asp?tid=246199&posts=1&start=1

Total time was 1:32. I really hoped for 1:15.

Sounds hectic... but great experience.  I totally get your cold on the bike thing.  When I did my duathlon in January, my feet when totally numb, fingers could barely squeeze the brakes, and felt like I was running with clubs for feet for about the first 2km.  Once I got warmed up, I was SOOO happy!