owl_girl's Group --- FULL! (Page 40)

I've always trained by pace and RPE supported by HR info when I wear the monitor.  I think I'd like to figure out this zone thing a little more specifically.  I downloaded my little run.  Check it out and make some comments if you wouldn't mind.

Hey Nicole!  You were asking about how to do a lactate threshold test for running.  Here is a page to check out:

http://www.d3multisport.com/articles/beinginthezone.html

There are several ways to find your LT and none of them feel very good.  You may have to do it a few times to find the one that you think works best for you.  Let me know what other questions you have.  Cheers!

With the 30 minute run method, looking at the last 20 minutes, what do I take as my LT? Average HR?

I was looking back at the data from my last triathlon. I was pretty much redlined the whole run, with an average HR of 167 (max of 173).

When you do the test, your Average HR is estimated to be your LT.

Try plugging 167 into the HR Zones portion of BT.  I know it gives you an option to give it your LT and then it spits out the zones for you.  When you use the zone method of training, you should be in zone 3 most of the time.

My current zones are:

• 0: 0-93
• 1: 93-111
• 2: 111-130
• 3: 130-148
• 4: 148-167
• 5: 167-185
• >5: 185-220

 If I plug in an LT of 167 I get:

• 1: Recovery: 110-141
• 2: Extenstive Endurance: 142-151
• 3: Intensive Endurance: 152-159
• 4: Sub Threshold: 160-166
• 5a: Super Threshold: 167-170
• 5b: Anaerobic Threshold: 171-176
• 5c: Power: 177-185

My current zones put the majority of my running in zones 3 and 4. With the new zones this would be mostly zones 2 and 3. I guess that's what we're looking for?

Yeah!  That looks about right!   Play with those new zones for your running and see how they work for you.

Hmmmm.  Your swimming has been very good lately.  Could you shorten your swims while you work on running?  What about running on swim days instead of cycling on swim days?

It's amazing how comparing ourselves to others can make us dismiss our accomplishments. In yesterday's triathlon I finished 6/10AG and was a bit disappointed because I felt I had raced pretty well. However, when I compared myself to the overall standings instead I did rather well:

• Swim: 6/10AG, 67/178F
• T1: 4/10AG, 38/178F
• Bike: 5/10AG, 32/178F
• T2: 4/10AG, 46/178F
• Run: 8/10AG, 80/178F
• Total: 6/10AG, 45/178F

My OA results are something to be proud of: my bike was damn good (as others b!tched about how hard it was I thought it wasn't bad at all) and my run time was a triathlon run PB; I'm just in a very competitive AG!

I just finished my second Honolulu Marathon and was on pace to finish with a PR... through mile 12 I was on pace for a 4:30 finish. Plenty of liquids throughout the race, water and gatorade... two bananas before the race and Gu during the race. At mile 12 aid station I stopped and drank, rather than walking or running. As soon as I started again, I had MAJOR cramps in both legs.  Tried ice, tried massage, tried more fluids. Nothing helped and I had to walk for 10 miles and then could run the last 4. I probably could ahve trained more leading up to the race but still have never had cramps like this before. It was early in the AM and heat was not a factor.  Any ideas how to prevent this in the future?

Thanks,

Rodney

I'd like to wish you all a wonderful New Year and thank you for your help, support, and encouragement throughout this year. I hope that 2009 is very good for you.

Keep Tri'ing!