Gary's Mentor Group - Re-OPENED for Training (Page 99)

GaryRM - 2013-01-25 6:53 PM

Can you define "recover fast"?  Is that HR based?  If so, I would say that your cardio system is in better shape than your running legs.  I would like to hear what Mike says on this one.

 

Also when you say time goal is that "I am going to run for 30 mins" and you have trouble making that or is it "I need to run 3 miles in 28 mins" and you have trouble making the 28 mins?  Either way if your runs are always rough you need to slow your pace.  I go by "distance first, then speed" so you should be able to cover a set distance comfortably then worry about speed.  Mike?

GaryRM - 2013-01-25 6:53 PM

Can you define "recover fast"?  Is that HR based?  If so, I would say that your cardio system is in better shape than your running legs.  I would like to hear what Mike says on this one.

 

Also when you say time goal is that "I am going to run for 30 mins" and you have trouble making that or is it "I need to run 3 miles in 28 mins" and you have trouble making the 28 mins?  Either way if your runs are always rough you need to slow your pace.  I go by "distance first, then speed" so you should be able to cover a set distance comfortably then worry about speed.  Mike?

ransick - 2013-01-25 9:44 PM

Mike, this is a very interesting comment.  I'd never thought of 'strength' in these terms, but the concept of cardio strength and/or muscle strength makes perfect sense.  I've had occasions wherein the legs or lungs gave out and I was truly puzzled.  At some point though shouldn't the two balance out?  When we start to ratchet up pace, time or distance - would the weaker of the two rear it's ugly head?

Dorm57 - 2013-01-26 8:25 AM

ransick - 2013-01-26 9:47 AM I think the two only balance out if you can run at the ideal pace for the ideal distance which is impossible. Run faster and shorter, you are cardio limited. Run long and slow, you are leg strength limited. I've been doing a lot of trail running the last three months and feel leg strength limited every time on runs over an hour. In November I joined a friend who was trail running for twelve hours and I ran 18 miles in four hours and cardio wise, felt like I could go on forever, but my legs told me it was time to quit or risk injury.

Dorm57 - 2013-01-26 6:01 PM

I'm thinking in terms of cycling ... I've had it both ways with either the legs giving out or cardio wise, just no gas whatsoever.  I've focused a lot this past month on base building ... 2 to 1 time spent at the aerobic level vs. anaerobic level.  I'll just have to see how this turns out come race time this spring.

soccermom15 - 2013-01-30 3:45 PM

Question: Has anyone here done any of the fundraising type bike rides?  I'm thinking about doing the Tour de Cure here in June.  They have 10mi, 30mi, 50mi, and century routes - considering the 30mi.  I have a tri 2 weeks before (12mi bike) so I'll be doing bike training anyway.

Janet

Dorm57 - 2013-01-30 7:28 PM

Janet ... go for it - sign up for the 30, and don't look back!

soccermom15 - 2013-01-30 2:45 PM

Well winter made it's comback today.  Cold, windy and snow flurries.  Iknew the 60* weather couldn't last but it sure was nice while it was here.

Question: Has anyone here done any of the fundraising type bike rides?  I'm thinking about doing the Tour de Cure here in June.  They have 10mi, 30mi, 50mi, and century routes - considering the 30mi.  I have a tri 2 weeks before (12mi bike) so I'll be doing bike training anyway.  I thought maybe I could just expand a little on the training rides for the tri to get me ready for the Tour de Cure.  And it's not a race anyway so as long as I could make the distance, speed wouldn't be an issue.  Just wondered if anyone had any experience with those kinds of rides.

Janet

GaryRM - 2013-01-31 7:45 AM

As for me, work is nuts, kids are keeping us busy with their stuff (soccer, plays, marching band, etc) but still getting my workouts in albeit shorter than I wanted.  Leaving for Florida on Feb 10th for a Mardi Gras getaway.  Looking forward to it!

sspicer - 2013-01-31 11:00 PM

Okay Gary (folks), the guy here who doesn't want to "overthink" this is back at it with the wheels turning.  Here with a running question:  I am following a BT training program and have punched in 3 times a week on the run.  I have been doing it for the last two weeks and find the distances short and I'm afraid that I won't get up to the speed/distance I want for my race in May. Soooo....

I was thinking about adding some interval training to the mix.  I would continue to follow the BT program, but I have the time to add 2-3 more runs a week for a total of 6 days (sessions) of running and three of those would be interval training.  Thoughts?

GaryRM - 2013-02-01 6:48 AM

If I have it right you are training for a sprint in early May? And what are your goals for the Sprint?  As for the BT programs they are based upon formulas and generate somewhat generic plans.  That said they are plans that were created by Tri coaches to get you across the finish line, if you follow the plan it will get you there.  Some of the plans (usually marked Aggressive) will help you towards getting to the podium.

To me, what you are proposing (going from 3 days/week running along with swimming and biking to 6 days/week running with multiple intervals) is a recipe for injury.  Look at the rest of the plan and if you don't think it will get you to your running goal then add another run a week.  If you want intervals add them once every other week.  Build slow, take it from someone who has seen lots of folks do this, delaying that podium win to a later race is a lot faster than recoverying from an injury.

If you have a goal time for your Sprint then add another bike workout.  Having fresh legs off the bike will do more for your run (in the race) then adding more run training.

dwpiggott - 2013-01-30 12:20 PM

Great conversation on running programs and theories, thanks for sharing. Anybody ever look at McMillan calculator (http://www.mcmillanrunning.com/). I used this to try to figure out what pace I should be running for my workouts and it has really helped me not to push and over do. I won't know for sure how it worked until the races begin, but I have much less soreness than before.

GaryRM - 2013-02-01 6:48 AM

If I have it right you are training for a sprint in early May? And what are your goals for the Sprint?  As for the BT programs they are based upon formulas and generate somewhat generic plans.  That said they are plans that were created by Tri coaches to get you across the finish line, if you follow the plan it will get you there.  Some of the plans (usually marked Aggressive) will help you towards getting to the podium.

To me, what you are proposing (going from 3 days/week running along with swimming and biking to 6 days/week running with multiple intervals) is a recipe for injury.  Look at the rest of the plan and if you don't think it will get you to your running goal then add another run a week.  If you want intervals add them once every other week.  Build slow, take it from someone who has seen lots of folks do this, delaying that podium win to a later race is a lot faster than recoverying from an injury.

If you have a goal time for your Sprint then add another bike workout.  Having fresh legs off the bike will do more for your run (in the race) then adding more run training.

Dorm57 - 2013-02-01 6:29 PM

I was off work today trying to get ready for a ski trip next week.  For the past 7-8 years I get a group of guys together and head out west to ski for a week.  The wife has loong since stopped skiing.  So, we're headed to Eden, Utah next Friday for a week.  As luck has it, my daughter and SIL,, and friends are coming there as well, arriving the day after we planned to leave, so I'll hang around with these for a couple of days ... sweet.  Utah powder is some of the best skiing out there

David, I tried out the recommended pacing based on the McMillan link tonight and think it's going to work for me.  I ran 3.12 miles at an 'easier' pace (12:33 i think) and seemed to be not as stiff when I got home. I hope there's minimal soreness in the morning.  I don't know how this is going to transition into speed for my March 9th race, but for now it can't hurt to run more and not get hurt.

GaryRM - 2013-02-02 7:41 AM

Mike - ouch, rough travel plans. Good luck on that.Brett - glad the inventory is over!First, my first post from my iPad so we shall see how this goes. Sitting in Firestone, getting the brakes done on my truck. Last night my son's marching band was in a Mardi Gras parade. I volunteered to be a chaperone and walked the parade with the band. Pretty neat but the kids were glad it was over. They have another one tonight. Its a great way to raise money for the high school band.On a down note for my son when he got home he got the news that his pet lizard had died. He had this thing for over 6 years and was quite attached to it. For a lizard it was quite attached to my son and spent a lot of time riding around on my sons shoulder.So, lets see how this looks posted.