Got Your Mojo WORKIN'! group - CLOSED (Page 90)

Steve,

I am 8 weeks out from a half marathon.  I spoke with our coach about a lack of running preparation the last two weeks. 

All I have done the last two weeks is one longer run with speed intervals (Mondays) and a short brick run (15 min).  Not sure what next week will bring.

Should I be concerned?  This half marathon is not my "A" race, that one doesn't come until October.

Help!

Loved the do's and don'ts!

stevebradley - 2011-03-31 3:35 PM JEFF - 1.) Congrats on signing up for Branson! (Is that a lump you have in your throat, or just a naturally large adam's apple? ) 2.) See my post above to George concerning how much to deflate when roads are wet and slick, and amend accordingly! (Please?)

I have my doubts about that and have never bothered. The logic would be a greater contact point between tire and road if the tire is softer. I'm not sure that extra few millimeters or whatever would be worth the increased rolling resistance. But if it makes you feel better then go for it. On wet pavement take the corners easier, more upright, accelerate more cautiously and be aware that flats increase, my theory is that the rain water floats more debris and more stuff washes to the sides and shoulders than might otherwise be there, and it is harder to see.

Try pinching the tire at 120psi and at 100psi and judge for yourself if it is a meaningful difference.

Could be wring of course-honestly never gave it much thought even when doing ultras and night time rainy commutes

Hi Steve -

Are you going to mentor again in April? If so, can I be a member of your mentee group?

Well, last Friday I did 10km in 58:30.  Felt pretty good about it, especially since when I ran a 10km race 4 years ago, I finished in about 1:14:00.  So pretty happy with my progress.

Today, I decided to try another long run, this time with my new fuel belt (Birthday present from my wife) and an energy gel, just to see what its like... never tried one before.

I ran 11km in 1:03:22.  So... feeling pretty good right now.  Also, my private lesson for this evening just called and took the night off... so I can go home and rest.

Nice run times and improvement. So there is hope for me. Keep up the good work.

Jeff  - Congrats on signing up for the 70.3. That is awesome..

Lori - Keep up the hard training, I'm sure you will be ready for your half marathon.

Duncan - Great times on the run.  Keep up the good work.

Ok its silly question time again.  Sorry for all the questions, but who better to ask then this great group of folks.  Since I'm not part of a training team, no coach other then all of you and I train alone.  I like it this way since my schedule is crazy and its hard to commit to a time to meet folks, plus I like to do it alone.  I would love to get a coach but since we are on a tight budget (saving money to allow my wife to quit work in Jan 2011 to do her student teaching) it does not allow the cash for a coach.  I did sign up for a free open water swim class given by a company in Pensacola FL called MPI http://www.teammpi.com/index.php  the owners are John Murray and Mark Sortino.  They are giving a free 45 min class on 4/23. They are the ones that put on my sons duathlon.  Hey its free...

Ok to the question.  When riding on a flat course, what gears do you use.  My gears are 39/53 and 11/25.  Reason I ask and its silly to compare my bike to an indoor bike machine at the gym.  But the other morning I went riding on my bike and I did not push to hard but did not take a light stroll.  I went 20.3 mile in 1hr and 16min.  Flat course with 2 small hills.  Last night I went to the gtm and did the bike they have their.  It does not give the MPH but I did pedal pretty fast for 45 min and went only 10.9 miles. So if I was trying to do 20 miles like the other morning it would have taken me 1hr 30min which is 15 min longer and I feel I was pedaling faster at the gym.  The machine said I was avg around 115 and 119 RPM.  So this leads to my question on the gears. I just want to make sure Im making good use to my pedal strokes and energy to get as much speed and distance in.  Its hard to monitor my biking in the morning since I bike in the dark 4am my cateye does not have a light to see the computer.  When I do pass a street light I try to look down but I dont have the best eye sight so I cant make out the numbers until my ride is over.  I have the bike race tomm and I just want to make sure I get the best out of what I have to give. Thanks and I hope everyone has a great day

Shift based on cadence, and effort. Riding fast? big gear, slow?-easy gear both at whatever cadence you decide is your optimal rate. The pace and effort would be determined by the goals of that ride and conditions.

Cadence is like your car's tachometer, shift to keep your "engine" within it's optimal or most efficient rpm range.

Riding in the dark is a great time to work on this. Simply learn to gauge your effort based on how you feel and check yourself under a light when you get the chance.

If your cranking out 100+ on the stationary bikes you should have no problem with 90ish on the road and turn bigger-faster gears

March totals:

I see in black and white what I suspected all along as far as why my cycling has not been very good. I have not taken it as seriously, relying on my experience (10 years ago), and perceived weaknesses in the other 2 sports.

For April I think I will try to even the three up, maybe more cycling  as far as time goes.

Moderate and finally some hot weather and longer days will help my riding too.

 Looking at Oly and HIM distance it seems the swim is only about 3% of the total distance, bike is 79% and the run is 18% (my math is probably off). I wonder of there is some logic in making the percentages of training time or distance similar? I have other running and cycling goals for this year as well so they may remain disproportionate.

Swimming seems very technique oriented and technical to me so more time in the pool has helped me. Lake swims coming soon

I forgot to do that in one of my first tris...I had done it when I loaded my bike on my car but when I got to the tri, I had to ride get my bike from my car to the transition area and that was about 2 miles.

The race distance was 18 miles so when my computer showed I was at mile 16, I pushed harder thinking I could maintain that effort til the end.  ARGH! Implosion and not good for conserving energy for the run So yeah, check that computer BEFORE you leave for the race start.

I know many of you live in areas with temps already warming or where its already warm. I'm looking out my window and see some patches of muddy grass peaking out of snow and when I run I still need to be mindful of possible ice under my feet when early am temps are at or below freezing. Hard to believe that I'll be doing a duathlon in a month's time. I've yet to ride outside! (I want to convert my hybred bike to a 'mountain bike' this summer to get out riding in the winter next year or buy a really cheap mountain bike).  

So for you folks South of the Border or on the other side of the world for that matter, enjoy your training! And send some warmth this way