Mad Manatee Mentors CLOSED (Poptart/pet pic bribes?) (Page 90)

I hear you!  I have a below-the-knee down coat I call the dog walking coat.  When we used to walk our dogs every morning, there were definitely days when we'd get that look.  Most of the time, though, we'd get, "What's the hold up?  We have these wonderful all-season coats and you people are just SLOW."

Indeed!!  Each new milestone feels so great, doesn't it?  You should be really proud of yourself!!

Um, not to rub it in, but it's in the 60's here now and will be until Monday.  Next week, we should be getting some snow for a couple days, then back into the 40's.  Our January was so mild that our gas bill was 2/3 of what it usually is this time of year.  The down side is that we're already getting wildfires because it's been so dry and snow pack is way down, which doesn't bode well for this summer.

Bwaaahahahaha

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My cold seems to be getting better.  I got my sprint workout in last night, which was also my first workout with my built up PowerTap wheel.  The workout was tough, but that workout probably would have been hard even at 100%.  I have tempo efforts tonight, which should be less trying on me.

Glad to hear it!

Are two "hard" workouts in a row pretty typical in cycling? I know you can do a hell of a lot more intensity cycling than you can running. 

We did 6 x 1200 at a little slower than 5K pace last night with 2' rest in between.

6 x 1200 is a workout most of us balk at (actually, it's usually 5 x 1200) because it takes such great pacing and endurance to execute well.  Interestingly though, I think the 2 x 1500 at 3K pace (which is WAY faster than we generally run any kind of sustained workout) that we did last week provided such a great psychological stimulus that a 1200 which is shorter and slower seemed really doable. I just had to not think about the fact there were 6 of them. 

Both my legs AND heart felt really good and strong until nearly the end. Often those long workouts leave one of the two feeling a little maxed out by the 4th or 5th rep and the final is a struggle. 

Wow, that sounds like quite a set. I first read that as a physio stimulus and was going to ask if it happens that fast but mental? I could totally see that.  I was telling DH last night that it's funny that 6 miles isn't a long run mentally any more.

Great job on the tough workouts Matt and Adrienne.  You're both an inspiration with how hard you work.

Yesterday was a really good day for me too.  After a warmup in the pool, started my workout with 6 x 50 and was hitting 38-39 seconds.  I think that is the fastest I've ever swam.  The evening 3 mile tempo run was also my fastest tempo to date.  Was really happy with 6:58, 6:51, 7:09.  It is an out and back with slight downhill out and slight up back.

Saturday morning I'm racing the Sedro Woolley Trail Half Marathon.  It is on a rails to trails path so very flat but also very scenic as it traverses farmland through a valley.  I'm using this more as a supported long workout than a race but it should be a lot of fun.  Weather is looking about perfect as long as the winds don't pick up. 

That is doing pretty good!

I think this is right between a couple things I've done, and yeah, it is tough!

I think the physio effects take something like 10 days but I imagine you see some gains before that? I'm not sure. 

It still tends to be more ideal to keep harder ones separated, but cycling can handle the harder ones being that close together much more so than running. So it kinda depends on the schedule one can keep, especially since Matt has 2 other sports to consider. Something that also helps to a degree is that the specific workouts he is doing can stress different energy systems. Matt would need to confirm, but it looks like the hard parts yesterday were going up into anaerobic plus they're done in small clusters with a few minutes really easy between each of those. The tempos will be solidly in aerobic, though how hard I'm not sure. Could be anything from equivalent marathon pacing up to like 10k or so.

Some bike racers (which I think he'll be doing), might also get used to a solid weekend of racing by putting some hard things together. Those might include some combination of crits, road races, and time trials over the same weekend.

Great timing!

Do you have a recent race time? I think that is the best way to go about it.

So you're saying that this is going to be a PR?

How do you feel about the 5k race and where you are in your current training.  I mean, if you were to do the 5k now, would that still be a good time or would you crush it?

Short answer to Salty's question - yes.  You can do back to back hard workouts in Cycling.

Longer answer (referencing the bold)

This is true.  Yesterday's workout was a descending interval workout with 4 sets of 60"/45"/30"/15" sprints with equal rest and a 5 minute recovery between sets.  For those I'm bouncing between 400-500 Watts, which is of course well into anaerobic.

Today I'll be doing 4x10' at Tempo, which will be between 210 and 230 Watts.  

 I also do the same descending interval set as part of my long ride Friday or Saturday, and I'll finish the week off with a more moderate Z2 ride on Sunday.  The idea of the plan I'm on is to improve my sprint, as I'll be needing that for Crits. 

I can tell you that it's better to start out conservative and build vs going out too fast and spiraling to a slow death.  I have lots of data on this!

If anyone was considering donating to my charity hockey game, the next 15 minutes is ideal because the amount we raise by then will dictate how early I have to get up and play next Saturday. The more money, the later the game. We don't want a cranky Adrienne DO WE??? 

http://rmhchockeychallenge.causevox.com/adrienne-salzwedel

Yes, yes. I agree with that! Ha.

Yeah, best to go out a little conservative, especially with this being your first one.  Don't get sucked into the first mile adrenaline rush.  Let other people do their thing and if you get passed let'em go.  Stick to your planned pace early.  It is more satisfying to pass late in a race.

For a 10k, I focus on my first half pace trying to hit my target (first half run with your head).  I'll very gradually pick it up from there if I'm feeling really good.  By about 4.5 miles I usually know if I'm going to be able to finish strong or whether I need to slow to prevent total blowup.  It is about that point where I turn it on if I can.  Good luck, remember to have fun, and finish with a smile.

Racing Manatees!

A listing of Manatee Races, Rides and Runs and other events
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February 14-15
Steve - Sedro Woolley Trail Half Marathon on Saturday
Janyne - Myrtle Beach half marathon on Saturday
Stacey -  Rockingham Tri on Sunday
Ann-Marie - Flatwoods Ramble on Sunday

Disabled List
Mary - knee/hip/shoulder
Darren - shin splints
Matt MS - under the weather
Randee - acid reflux
Yanti - under the weather

Congratulations to Jen and Troy on the new jobs!