tribesman's group - FULL (Page 16)

Hi Guys,

Just had to share some more good news.  I did the Silver Comet 10k today.  I had not planned on doing it but since i had a long run today wanted to put it in for some fun.  I have had an intense week of training so i did not have fresh legs at all.  Even so i did 15 min wrm up then off I went for the race.  i did the 10k in 1:08.  While that is mighty slow for most of you, it was AWESOME for me.  I really turned in up the 2nd half and was sub 10 min miles for part of it.  This is my best time ever and on tired legs to boot.  I am really happy because I can actually see some major improvment in my running.  When I started all this many months ago I could do about a 15:30 min mile.  I feel pretty comfy at a 12:30 pace and feel that on a flat course with fresh legs I could do pretty decent.  I just am really happy to see some pay off.  Have a good rest of your training weekend guys..It really does work..My speedier little legs prove it!

Hi Guys,

Just had to share some more good news.  I did the Silver Comet 10k today.  I had not planned on doing it but since i had a long run today wanted to put it in for some fun.  I have had an intense week of training so i did not have fresh legs at all.  Even so i did 15 min wrm up then off I went for the race.  i did the 10k in 1:08.  While that is mighty slow for most of you, it was AWESOME for me.  I really turned in up the 2nd half and was sub 10 min miles for part of it.  This is my best time ever and on tired legs to boot.  I am really happy because I can actually see some major improvment in my running.  When I started all this many months ago I could do about a 15:30 min mile.  I feel pretty comfy at a 12:30 pace and feel that on a flat course with fresh legs I could o pretty decent.  I just am really happy to see some pay off.  Have a good rest of your training weekend guys..It really does work..My speedier little legs prove it!

tribesman - 2009-03-16 1:57 PM Hey gang, How was everyone's weekend? -Any lesson's learned? -Met or exceed goals? -Set backs? How about we discuss specific race prep for the next week. This can include nutrition, equipment, scheduling, and mental training, amongst other items. I'd like to hear your thoughts then I will toss some out Thanks! Tony

 Hi all!  Long time no post!  I have a coach and he trains using Training Peaks, so I've been over there for a while - double-entry just wasn't cutting it.

Catching up: on Sunday, in one day, I ran 10.5 trail miles then (a bit later) swam 2 miles (pool).  I've ridden up to 45 miles in one day so far in the last month.  Things are going great!

On race prep, a subject near and dear to my heart, I have a 2-page printout of everything I need for race day, down to watch and sunglasses and giving a buddy a key to my car just in case.  I get everything ready the night before, get up, put the clothes on, go downstairs and mix everything (already out and waiting), and off I go.  Everything I need I fit into a tri backpack.  I make sure to bring a pen with me and as the setup and day progress, I make changes to the prep sheet as needed, then when home update it for the next race, so it's constantly evolving.  The very nice part is that I rarely forget anything, and usually have too much, but I'd rather be in that position than the other way around.

Happy training!

Steve

tribesman - 2009-03-16 1:57 PM Hey gang, How was everyone's weekend? -Any lesson's learned? -Met or exceed goals? -Set backs? How about we discuss specific race prep for the next week. This can include nutrition, equipment, scheduling, and mental training, amongst other items. I'd like to hear your thoughts then I will toss some out Thanks! Tony

 Hi all!  Long time no post!  I have a coach and he trains using Training Peaks, so I've been over there for a while - double-entry just wasn't cutting it.

Catching up: on Sunday, in one day, I ran 10.5 trail miles then (a bit later) swam 2 miles (pool).  I've ridden up to 45 miles in one day so far in the last month.  Things are going great!

On race prep, a subject near and dear to my heart, I have a 2-page printout of everything I need for race day, down to watch and sunglasses and giving a buddy a key to my car just in case.  I get everything ready the night before, get up, put the clothes on, go downstairs and mix everything (already out and waiting), and off I go.  Everything I need I fit into a tri backpack.  I make sure to bring a pen with me and as the setup and day progress, I make changes to the prep sheet as needed, then when home update it for the next race, so it's constantly evolving.  The very nice part is that I rarely forget anything, and usually have too much, but I'd rather be in that position than the other way around.

Happy training!

Steve

I think most of us are pretty 'intense' people and are the Type A ones who always make lists and recheck them.  I always pack everything the day before, with written lists etc.  I way over pack and try to brainstorm every eventuality.  My main reason is that if I don't do this pre-race I stress out.  I am always very nervous/excited before a race so this helps me feel in control and it gives me something to focus on.  I also try to get a really good night sleep two nights before the race because I always have trouble sleeping the night before.  I have raced without much sleep the night before and am now comfortable that it doesn't really impact my performance.  I just lay there and know that my body is resting even if my mind isn't.    Knowing this has helped me so that I don't lay there all night thinking "OMG I'm not sleeping" over and over again...

Speaking of sleep..I have always been a good sleeper.  The more I train, the less sleep I seem to be getting.  I seem like I sleep deeper but I am waking up at ungodly early hours.  Some nights I just feel oddly wired but physically tired and it takes a lot of start and stops to finally fall and stay asleep.  I read something today about resting heart rate increases.  What is that??? How can I tell what my resting heart rate is?  Does it matter?  Does it affect sleep? 

Thanks Tony...

I had a good week of training.  I learned something new this week.  I have a coach and pay the man but I realized I have been ignoring some of my training plans.  When he gives me a pre set HR I tend to push every workout too hard to see how fast I can go etc thus ignoring the HR he sets.  On wens of this week I ignored my moderate tempo one hour ride and did 2 at a faster higher HR.  By thurs am I was paying the price.  I had noticed overall that I am feeling more fatigue, being more emotional etc.  I realized after my swim practice thurs that I was spent and I had not even started my big long weekend efforts.  So, I cut out my short run thurs night, rested, and then followed my coach's plan with a moderate, tempo HR for my workouts fri, sat and sun.  I am in much better shape tonight and I realize that pushing yourself to see how you will do in a race every workout is a fast track to disaster.  Yeap..I have learned the lesson about 'overtraining'..Its funny how it sneaks up on you...Hope everyone had a good weekend of training!

Good lesson to learn..it is one I still have to work on as well.

Weekend workouts were good for me. I was able to run outside yesturday even though it was cold..32f..I just didnt feel like running on the treadmill. One of the instructions was to run a course other then your normal one. It was a good idea and I really enjoyed the run.

 I had some moles on my chest and back cut out on Friday afternoon so I will be skipping my swims this week (waiting for them to heal abit). I thought about replacing the swims with either the bike or run but now I have decided to just stick to the plan and just leave out the swims.

I have plans on purchasing a new bike. I have a good deal on a Look 496 frame. Any thougs about this bike. Ive done alot of home work and I just wanted one more place of info and since here on this site we all know a little about bikes I thought I`d ask. It a 08 frame, $4000 and I can pick it up for $2250. new, still wrapped. I have done alot of watching on ebay for the rest of the bike and think I can get most of it for about half the price instead of new. Any thoughs here - or spare parts in your garage?

Thanks

I have plans on purchasing a new bike. I have a good deal on a Look 496 frame. Any thougs about this bike. Ive done alot of home work and I just wanted one more place of info and since here on this site we all know a little about bikes I thought I`d ask. It a 08 frame, $4000 and I can pick it up for $2250. new, still wrapped. I have done alot of watching on ebay for the rest of the bike and think I can get most of it for about half the price instead of new. Any thoughs here - or spare parts in your garage?

Thanks

Q:  Strategy for Half Mary this Sunday

I am doing a half marathon this sunday.  It will be my second.  I haven't run 13 since my last race in Nov.  I have been doing long runs of 1:40 but have not been even close to 10 miles.

I know I can do 12 min miles for 6 miles but that is in a 10k only.  I am trying to come up with a race plan for the longer distance.  I think 14 min miles for first 2 miles, then 13:30 for 3-6, then sub 13 for the rest..  Does it matter my coach has me training through this race and is using it as a C race?  I still want to do well for me.  Is my plan to complicated?  Thoughts on best way to attack this longer distance.   I also forgot to mention its a very hilly course which will probably kill all my time planning anyway...