kenail's Group - Closed (Page 7)

2013-04-23 8:59 AM

in reply to: #4710559

Expert

1169

Charlottesville, VA

Subject: RE: Running PR

Regardless of terrain, negative splits are a good sign that you approached the race in an intelligent manner. As to TP's note -- well, I guess we'd all like to bump up our LT. The question is, what are they basing their recommendation on, and are they suggesting a way to achieve this?

If you're curious, you can read about my race last weekend -- pretty fun time:

http://spikenail.blogspot.com/

Ken

2013-04-23 10:35 AM

in reply to: #4552236

Member

161

Shawnee, KS

Subject: RE: kenail's Group - Closed

I'm starting to poke around on the TP site to get an answer regarding their recommendation. I'm speculating that since I upload my garmin data to TP which includes my HR data from my workouts and that I have entered in my HR Zones into my profile that it is somehow noticing that my sustained effort for my 5k had a higher average HR.

I will take a look at your Blog post tonight, I need a good read.

2013-04-23 3:51 PM

in reply to: #4711521

Expert

1169

Charlottesville, VA

Subject: RE: kenail's Group - Closed

Just out of curiosity, how different is your regular running pace than your 5K pace? And are you doing any higher intensity running in your training plan now?

Ken

Ranski - 2013-04-23 11:35 AM

I will take a look at your Blog post tonight, I need a good read.

2013-04-23 6:09 PM

in reply to: #4712236

Member

161

Shawnee, KS

Subject: RE: kenail's Group - Closed

kenail - 2013-04-23 3:51 PM Just out of curiosity, how different is your regular running pace than your 5K pace? And are you doing any higher intensity running in your training plan now? Ken

My average pace for my last three foundation runs in z2 are as follows:

12:30

12:13

11:19 (most recent)

I have had two Fartlek runs in the past four weeks that were both 6x30 with a total run time of 35-mins.

This weeks marks the beginning of my 4-week "Peak Phase". The brief description is as follow...

In this four week phase you will transform the general triathlon fitness you have developed into race-specific fitness with workouts including tempo rides, lactate wim intervals and brick workouts.

Todays swim workout totaled 1,800 meters and included 9x100 intervals and 6x25 sprint intervals along with warm-up, drill set, kick set and cool-down.

2013-04-24 10:38 AM

in reply to: #4712472

Expert

1169

Charlottesville, VA

Subject: RE: kenail's Group - Closed

Sounds like you're on the right track. Good luck!

2013-04-29 10:45 PM

in reply to: #4552236

Member

161

Shawnee, KS

Subject: Training between Races

Ken:

How should I approach my training between my first two races?

The first one is May 19th and the second one is June 29th. There is 6-weeks between races.

Should I wait and see how the first race goes to see where I need the most improvement?

Also, the 2nd race will have a longer bike section of 18-miles vs. 12-miles in my first race.

Randy

2013-04-30 10:28 AM

in reply to: #4720107

Expert

1169

Charlottesville, VA

Subject: RE: Training between Races

The race may show you where you can improve, but I wouldn't drastically change anything based on one race. You'll probably learn more from the standpoint of race strategy than anything else, really -- one race isn't a trend!

Generally, take it easy (light activity) for a day or two after the race, then jump back into your training plan at the point 6 weeks before the race and repeat that. Go ahead and increase the bike time the plan has you doing so you're confident about the longer bike leg.

Ken

2013-05-03 6:54 PM

in reply to: #4697762

Member

161

Shawnee, KS

Subject: RE: Time to check-in

kenail - 2013-04-12 10:08 AM then my first tri of the year on May 5th.

Ken: Good luck this weekend! Be sure to report back and I will keep and eye on your blog for a race report.

We have had snow flurries the past two day and temps in the 30's - not good considering my race is in two weeks.

Edited by Ranski 2013-05-03 6:55 PM

2013-05-09 10:03 PM

in reply to: #4552236

Member

161

Shawnee, KS

Subject: Your Race

Ken:

Didn't you have a race this past weekend? How did it go?

2013-05-14 9:14 PM

in reply to: #4552236

Member

161

Shawnee, KS

Subject: RE: kenail's Group - Closed

Ken:

Well my race is coming up on Sunday...thankfully things have warmed up a bit here so we are expecting water temps to be in the mid 60's. I feel like I'm ready to have a great first race. Any last minute words of advice?