Newbz'z summer mentor group is FULL!!!! (Page 90)

After a great race like that one I think you shouldn't be lost but celebrating a well run race and be getting ready for next year.  It looks like you had fun out there.  You can relax a little over the winter and still get some training in without the pressure of an upcoming race and use the additional time to get some quality stuff going and cut some time in all three disciplines.

Good job!

The pace for this run was a bit faster than my last HM but I could probably do the same pace for 2-3 more miles.  I checked my HR from my last HM and it was 161 avg.  I might have been able to go a little faster for that race had I done more training.  Right now I am wondering if I should be feeling stronger from all the additional miles I have been running.  (Gaining fitness/speed/ability.)   I think I have the idea about how fast I should be running these Tempo's now.  I am reluctant to add distance to the overall run (8 miles) but I would be okay with making the tempo portion 6-7 miles, would this fall into what you are talking about for distance and should I run the same pace as the above run?

Also, My Runners World program is suggesting only 2 - 20 mile runs prior to my race with a 3 week recovery/taper leading into the race.  Below is the schedule that I have been using except that I would like to add 2 more 20 mile runs.  One would be this week and replace the 16 miles on the schedule, then I have a recovery week.  After that I would like to put 2 more 20's on the next consecutive weeks then recover/taper for 2 weeks.  (I have been adding 2 other runs for 2 weeks and trying to follow your suggestions for distances.)  I am currently doing 5 runs per week.

What are your thoughts?                    (Week 10 is this current week the other is the Runners World schedule.)

          Sunday      Monday      Tues.        Wednesday                       Thursday                   Friday             Saturday
                                                                                                                                                                 - All bike

10		easy 5 mi	Dist: 8 mi 5mi Tempo @ 7:17	Brick w/easy 2 mi	Easy 5 mi	Off/Rest	Long Run Dist: 20 mi @8:32 (about the right pace)	40 miles
11		Rest / XT	Easy Run Dist: 5 mi @8:32	Rest / XT	Tempo Run Dist: 7 mi, inc Warm; 5 mi @ 7:16; Cool	Rest / XT	Long Run Dist: 16 mi /20 mi @8:32	28 miles
12		Rest / XT	Easy Run Dist: 8 mi @8:32	Rest / XT	Easy Run Dist: 7 mi @8:32	Rest / XT	Easy Run Dist: 8 mi @8:32	23 miles
13		Rest / XT	Easy Run Dist: 5 mi @8:27	Rest / XT	Tempo Run Dist: 5 mi, inc Warm; 3 mi @ 7:03; Cool	Rest / XT	Long Run Dist: 20 mi @8:27	30 miles
14		Rest / XT	Easy Run Dist: 4 mi @8:27	Rest / XT	Speedwork Dist: 8 mi, inc Warm; 4x1600 in 6:39 w/800 jogs; Cool	Rest / XT	Long Run Dist: 12 mi @8:27	24 miles
15		Rest / XT	Easy Run Dist: 3 mi @8:27	Rest / XT	Tempo Run Dist: 5 mi, inc Warm; 3 mi @ 7:03; Cool	Rest / XT	Long Run Dist: 8 mi/20 mi @8:27	16 miles
16		Rest / XT	Easy Run Dist: 2 mi @8:43	Rest / XT	Tempo Run Dist: 5 mi, inc Warm; 3 mi @ 7:16; Cool	Easy Run Dist: 2 mi @8:43	Marathon Race Day Marathon @7:41 Time: 3:21:39	35 miles

i would not add two more 20 milers, with the total volume you are at, the injury risk would be too high compared to what you get.

If you want more, i'd throw in one more maybe 16 or so, get in something longer without killing yourself, and add a few miles to other runs (volume overall is going to trump that long run).

for the tempo stuff, in an 8 mile run, i'd keep it to 5 1/2 or so tops, you want a decent warm up in there.

I actually put the 4th 20 miler in the wrong week, it should have been the week before. but I get your point.  So you're thinking that I should do a couple more 16 milers rather than 2 more 20's?  Should I keep a similar pattern as the Runners World schedule for the 2 weeks prior to the race?  Say........week 14 about 30 miles  in 5 runs?  And week 15 (being the official taper) around 20 with 4 or 5 runs?


For today's 20 miler I felt good for 15 miles and the last 5 were rough to excruciating.  At 15 miles I knew things were going to be hard at 18 my pace fell from an 8:35 avg to 9:17 and 9:31.  Those last 2 miles I was holding on for dear life.  My fueling was scarce as I took 1 gel at 10 miles and 3 shot bloks at almost 14, then nothing else and only water to drink for the whole run.  (This is the normal long run fueling for me.)  During the race, I am planning more fuel for sure and they will have Powerade and Clif Shotz at the race as well.  This will help me stay hydrated and fueled better.  Do You have any suggestions in this area too?

Edit:  This is to all of you:  If you were me, how comfortable with completing a marathon would you be at a goal pace 7:38/3:20:00?  I am trying to discipline myself to  not push harder than I need too.  And right now I am really wanting to push harder and get more mileage and hard run in, but not at the risk of injury.  I know I have to watch what I do, but psychologically I want to be as well prepared for this race as I can be.  Maybe someone needs to recommend a good psychologist for me. LOL




Edited by DirkP 2010-09-24 3:59 PM

the fuel, dont wait till you are hungry, it will be too late. start a small stream of it from the first mie or two.

yeah i'd keep those last two weeks easier/without anything real long. i'd keep that last long run 3 weeks out, and the two weekends before dont go longer than 12-14 aand 8-10

Agree with everything David just mentioned as far as fuel and your last LR.  The idea is to get to the starting line with 100% fresh legs.

My last few LRs before my marathon looked like this

Week 15 - 19.5 miles
Week 16 - 12 miles
Week 17 - Rest (was scheduled for 8 miles)
Week 18 - Marathon

David and Jackie, good luck at your races this weekend.

thanks,

its lookingl ike a cold start in the morning!!

Wondering how you and Jackie did today.  I cant remember the races you were in or I would have checked myself.

Fort Wayne had a HM today that I was going to go watch and try to encourage other runners but a car hit a pole and I couldn't get down there.  I was going to ride my bike there, try to encourage and then take off for my long ride.  It didn't happen to work out that way.  The pole took a while longer to replace than I was hoping or expecting.  I'll probably do my long ride tomorrow and add an easy 4-5 miles to start my rest/recovery week.

HFP racing isp utting on deer creek fall challenge (tomorrow morning)

Thanks for the good luck, Dirk. My race isn't until tomorrow (Sunday) its the Las Vegas Triathlon. Picked up my race packet today. Just got done packing the car. I'm ready & looking forward to it

I just finished the Las Vegas Sprint Triathlon (750M swim, 20k bike, 5k run) in 1:46:17. Good time for me. I'll be interested to see my splits when they are available on the website. Should post a RR in a few days.

Nice job!  I'll be looking forward to reading the RR as soon as it's up.

i'll get a full race report up as soon as i can see some real splits, but for the deer creek half:
4:16 and 1st overall, course record by 6 minutes.

i need new legs now.

Awesome job jp and david.

Incredible!  Awesome job!  One of these days I just hope to be able to win my AG in a local race and you nail a HIM.

AWESOME JOB DAVID! That's incredible. Look forward to reading your RR.

The website had my splits up today (that was cool). So I was able to write up my RR just now. Here it is http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=228408 

here is mine.

Nice job to you as well!


http://beginnertriathlete.com/discussion/forums/thread-view.asp?tid...

I'll break the ice.

I vote that this thread carry on as normal.  I pass no judgement to anyone.  David has been sincere in his willingness to help us all with our training, and that's all that matters to me. 

David, I understand that this is like a no win situation for you.  This mentor group is also about us supporting you...and if you need a place to chat, shoot the wind about what's going on with your training, etc...without having to worry about sarcastic remarks from random people, I would hope you can do that here.

If not, I fully understand and I thank you for all you have helped me with.

I'm not going anywhere.
I know what work i have put in, and what came of that.
If you have been following everything:

I spoke with steve for 45min last night over the phone (he was the first OP over on ST and the guy that won the race). He is a friend of mine, and we've known each other and raced back and forth for years. He said he was glad to know what happened, was sorry the St thread got out of control, and was happy the swim was not longer as everytime we've swam together hanging on is a waste of time.

He is an amazing athlete and i'm glad he had a good day. Now for what people are saying about my swimming/race results, i'm simply going to have to ride this storm out and see what happens next season. I've had multiple emails asking me to travel to diff pools to show "just how fast" i am. That is total BS, and i'm going to keep up with MY life and training.

rant over.

For those of you interested, the mentor program for this round is over, but this group will stay (or the thread at least). If you guys want to keep up, i'm game and will stick around till the next mentor program opens in december (at which point i'd encourage you guys to look into your own mentor groups if you feel comfortable this time around).

I have been  busy trying to arrange some travel plans for this weekend.  I am headed to Cali to see nephew come in from Afghanistan tomorrow.  This is a really sudden trip and I have little time to get my training in and complete anything else but I am making it still on the training front.

I am not sure whats going on but I would like to say I have learned a lot from David over the past 2 mentor groups.  From what it sounds like someone must be giving flack about missing the loop on the bike.  That is something I doubt would be missed by the observers and very unlikely a lap skip would be done intentionally.  Screw those who think you would have done it on purpose and move on.  You've got my support.

I will continue on this thread over the winter as long as the other do too.  I have learned too much from this group to "jump ship."  However,  I will probably try another group in the spring just to feel things out.

David, are sticking around for next season or are you going bailing because of some comments from other people?

dirk i'm sticking around so long as i dont get run off for needless reasons.


As far as the groups go, i would highly encourage anyone interested in joining a group next time around to try something else out, find a mentor that is totaly dif from what i have to offer (i recommend this to athletes with coaches as well from time to time).
its always a good thing to get some dif ideas/inputs/backgrounds, and part of what makes a forum like this great.

David,

Great to hear things seem to have worked themselves out.  I got the feeling that a couple of threads just got out of hand.  To believe all of the rumors was quite ridiculous IMO.

I too will carry on with the thread, and most likely will try another mentor group in the spring.

A bit of good news.

My 2011 A race, Honu 70.3 is seriously being thrown around as a target race for my training club.  Which is awesome news because it's now likely that 10+ people from our club will commit instead of the consistent 3-4 that do it each year.  It also means that the training we do will be focused towards that race...which is added bonus to help keep me on track.

I have heard nothing but awesome things about that race