Mndymond and Disturbed275's Awesome SBR Group--- Phase 2--CLOSED! (Page 9)

TriGuyBri - 2012-04-14 1:53 PM About a 15 mile training run this morning; felt pretty good after.  Wonderful tailgate after.  Hit the Half-marathon mileage in a time faster than my Jan Half race.  Of course I was sick going into that half, but it felt good having a comparison time and knwoing I am further along.  Garmin was a bit messed up at the start had to restart it; wasn't counting mileage or pace ( I think it was on bike mode); hate it when that happens!!!

SportzVision - 2012-04-14 11:29 PM

Sooooo..MIA for a bit here...struggling with health but feeling much better.  Last week I could not even run a mile and half without having to walk and feeling horrible.  Today, got a 5K in at a 10:48 pace....I know not fast but I was just happy to get it done this week.  The run was still a bit of a struggle but its the start of getting back on track.  Hopefully the flu symptoms are over and I can move on with training and get back to where I was a few weeks ago.  

yogachic - 2012-04-15 2:07 PM

I got in a good solid week of training last week, including my 14-mile long run, 35-mile long bike ride, and my first track practice of the season.  Not too shabby, coming off being pretty sick two weeks prior.  Total of 8.5 hrs of running & biking (no swimming due to issues with my pool- ugh).  This was my "prep" week of half-ironman training, and the first week of Base 1 starts tomorrow, so looks like I'm ready!

Moonrocket - 2012-04-17 10:47 AM I got a great spin class in yesterday. They are doing them based on a triathlon training plan from Dave Scott. I really think they are making me way stronger. Hopefully a bike ride at Lucy and master's after work today if I can keep up the motivation. Two more weeks of no running. Am I crazy to run a 10k two weeks after I'm allowed to run again? I already signed up before I broke my toe.

Qua17 - 2012-04-18 7:26 AM

Way to go!  Considering how you were feeling a couple of weeks ago - that't some pretty substantial miliage.  When is your HIM?  I'm still debating on whether or not to sign up for a HIM or a crazy tough century through the Green Mountains of VT... I'm leaning towards doing the bike for because I'm just now able to get 3 mile long runs in and because the ride ends at one of my favorite breweries.  

Good luck to you!

Qua17 - 2012-04-18 7:33 AM

Holy crap - I just looked up Dave Scott and found how expensive his plans are.  You mention how much stronger you are but do you think it was worth it?

As for the toe - I'm not a doctor but here are my two cents... I think it depends on two factors - 1) Which toe you broke and 2) how much pain you are still feeling.  If it's the big toe and it still hurts - you might want to think about walking chunks of the race.  For me - it would also depend on the shape I'm in.  It would suck to suffer just to get a tee shirt...  Good luck to you!

yogachic - 2012-04-18 8:10 AM

Got a good tempo run in last night.  There were some pretty strong winds, so it was slower than last week's tempo run.  Kind of hard to maintain pace against a strong headwind, but my heart rate was in the right range, so I did the work!

Qua17 - 2012-04-18 6:49 PM

Hey all - I went for a tough bike ride yesterday... There is a mountain 30 minutes away that I've wanted my bike up since I began working out last November.  Yesterday, I headed out and was able to cross it off my list.  The ride covered 1700 feet of elevation gain and it was pretty tough.  It showed me that I've got to make hill repeats a part of my training program if I am going to do a hilly century (4500 feet of total elevation gain) in August.

Question - I've been playing around with the idea of changing up my schedule so that I don't ride and run long on Saturdays and Sundays.  There are three factors going into the plan - 1) I want to make sure that I have adequate time for rest so I can avoid injury, 2) I want to work at as much as possible in the morning to make sure I get in my workouts , 3) my schedule depends on my wife working out in the morning on M/W/F.

Here is a rough draft:

Monday: Rest and Stretch
Tuesday:Swim and short run (AM)
Wednesday: Bike - Hill Workout (PM)
Thursday: Long Swim (AM)
Friday: Long Run (or long ride if weather on Sunday looks crappy) (PM)
Saturday: Rest and Stretch
Sunday: Long Ride with a short 10 minute run at the end 

Qua17 - 2012-04-18 6:16 AM

Brian - Sorry for the late post... Congrats on the progress you are making!  Sure you might have been sick in January - but you are clearly feeling stronger as you head into your next race.  

I too hate it when Ipod doesn't keep accurate track of how far or how fast I've gone.  Maybe the frustration is telling you to buy one of those new models.

Finally - speaking of the tailgate - what beers were you enjoying?

Moonrocket - 2012-04-17 8:57 PM Ok, my friend ditched out of biking so I didn't go. I did get in 2100 yards while my husband picked up our daughter. I'm swimming about 1:30/ 100 which is a little depressing considering I used a 1:05 training interval in college. Sometimes it's hard not to compare even though my life is completely different now. I guess it's not bad for swimming once a week. This week I'm planning on two sessions.I was looking at results from the sprint tri I'm planning to do in June. A lot of the T2s were under a minute. How do you do that???

TriGuyBri - 2012-04-18 7:58 PM Had a pretty good track workout yesterday with some of my Tri Club Members.  2 mile warmup; 3 x 1 mile at 5K pace with 400 recovery between each mile and a 1 mile cool down.  My mile splits were progressively faster each mile.  Pretty good workout.  Knee is a little sore but overall the body remains good.  About 6.75 miles total.  I really like and enjoy speed workouts at the track.  I find myself on longer runs surging all the time and have to remind myself to slow it down; now is not the time.

TriGuyBri - 2012-04-18 10:02 PMPower workout on the trainer. Cut it short at an hour.15 min warmup 2 x 20 in the big ring with 5 min recoveries. Felt good. Really pushing the bike workouts. Swim tomorrow evening.

Qua17 - 2012-04-18 7:49 AM

Hey all - I went for a tough bike ride yesterday... There is a mountain 30 minutes away that I've wanted my bike up since I began working out last November.  Yesterday, I headed out and was able to cross it off my list.  The ride covered 1700 feet of elevation gain and it was pretty tough.  It showed me that I've got to make hill repeats a part of my training program if I am going to do a hilly century (4500 feet of total elevation gain) in August.

Question - I've been playing around with the idea of changing up my schedule so that I don't ride and run long on Saturdays and Sundays.  There are three factors going into the plan - 1) I want to make sure that I have adequate time for rest so I can avoid injury, 2) I want to work at as much as possible in the morning to make sure I get in my workouts , 3) my schedule depends on my wife working out in the morning on M/W/F.

Here is a rough draft:

Monday: Rest and Stretch
Tuesday:Swim and short run (AM)
Wednesday: Bike - Hill Workout (PM)
Thursday: Long Swim (AM)
Friday: Long Run (or long ride if weather on Sunday looks crappy) (PM)
Saturday: Rest and Stretch
Sunday: Long Ride with a short 10 minute run at the end 

disturbed275 - 2012-04-18 8:30 PM

For a lot of people transitions are very much a part of the race. With practice, and competing in more races you'll see those times drop down as you gain experience.  Also it can depend on the size of the race and how the area is laid out.  For example, at IMWI my transition times were in the 6-7 minute range.  At a small local tri two years ago I actually had a combined T1/T2 time of 51 seconds so it's all relative.

So if you're looking to cut some time from your races don't overlook transitions as an opportunity to do so. If you're just looking to finish the race don't hesitate to use the time to collect yourself before the next leg of the race.

boxerdogfriend - 2012-04-19 6:56 AM

I'm back!

 The jazz festival we hosted went pretty well. I slacked off on training, though! I'm back to it now.

Warning: this sounds a bit like whining:

I am wondering if, even though my times and distances are not too great, I should take it slow while I'm at the beginning stages. My hip/lower back was really bothering me for about a week ( I went to my chiropractor and he said that it was just a muscular pain, and I wasn't out of alignment, at least not in that area.  This was actually a nice thing to hear. Instead of hitting it off right away by running(with walking) 5 miles and biking 18 when I have nearly no fitness basis, should I be lessening my distances? On Tuesday I only went 12 miles on the bike, and while the time was not impressive, it was my fastest time yet. Yesterday I only did 2.5 miles on the feet. I am feeling pretty good now.

  I realize that I probably just sound like a wuss! But I'm thinking it's smarter to go shorter distances and actually feel like I can train every day instead of pounding out something that is a big push for where I am and feeling like I need to take 3 days off.

boxerdogfriend - 2012-04-19 5:56 PM

I'm back!

 The jazz festival we hosted went pretty well. I slacked off on training, though! I'm back to it now.

Warning: this sounds a bit like whining:

I am wondering if, even though my times and distances are not too great, I should take it slow while I'm at the beginning stages. My hip/lower back was really bothering me for about a week ( I went to my chiropractor and he said that it was just a muscular pain, and I wasn't out of alignment, at least not in that area.  This was actually a nice thing to hear. Instead of hitting it off right away by running(with walking) 5 miles and biking 18 when I have nearly no fitness basis, should I be lessening my distances? On Tuesday I only went 12 miles on the bike, and while the time was not impressive, it was my fastest time yet. Yesterday I only did 2.5 miles on the feet. I am feeling pretty good now.

  I realize that I probably just sound like a wuss! But I'm thinking it's smarter to go shorter distances and actually feel like I can train every day instead of pounding out something that is a big push for where I am and feeling like I need to take 3 days off.

thor67 - 2012-04-19 6:50 PM

Ended up with getting a molar pulled yesterday morning. Missed my lunch swim.

Run this morning was very difficult. Felt like quitting after 2 miles. Nothing else planned for today which is probably good. Tomorrow is a bike and swim. Might actually go for a bike ride outside this weekend! Will be interested to see if the cycle trainer helped my biking.

Anyone have any races coming up?