Short Course Sept 30- Oct 6
I'm giving Joe the week off from starting a new weekly thread! I'm sure my post won't compare to his but here goes...
Lots of folks wrapping up tri season and a few half mary's coming up. Some serious podiumers (add that one to Webster's!) going on in the group this year so anyone lurking around should join up next year. I did not podium, but I've moved from BOP to MOP and I'm heading to FOP, at least on the bike on a short, flat bike course. Speed rubs off here!
It's New Years Eve here (Fiscal year end today) so I'm off to "party" like it Dec. 31. (Or at least get some free grub) No training tonight, but will run tomorrow....
Happy Monday all!
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Belated Happy New Year!!!!
Beth
Hitting the Bike focus plan before Nov OS and since I got home late last night, I decided to do intervals on the trainer for the first time (since it is warm, I usually have done them on the road) OH MY GOD 3 x 12' at zone 4 SUCKS on the trainer. I must be doing something wrong since i am pulling about 3 gears higher than on the raod to get my hear rate up but my legs can't hold that effort for 12 minutes so i end up backing off of the gearing so my HR doesn' go into complete orbit. I am Really lookiing forward to 4 months of this... NOT!
But enough whining about my weakness...
@Kim - I see that a bloodless coup has occurred. Use the powerto create threads wisely young one or a jedi you will never be.
I do strides today - My faviorite.
Have a great week all.
Got in 15mi on the bike tonight. No power on the road bike so I just did some 4 min efforts based on hr that may or may not have been z4. Would have liked 20mi but the damn sun goes down so early. Ugh!
Does this forum thread continue through the OS?
Beth
I'll prob be on EN hiatus nov & dec. but will keep doing "stuff". Prob the new Run Durability plans.
Swim - 77.2 degrees so I decided to wear my sleeveless short john to gain the 5"/100m for the 1500m. The swim was a two loop and I was in the 4th and final wave with the 40+ males. Since I am usually in the top 10% overall, I thought in this wave, I can line up in the middle and have plenty of blue water after the first 100m or so. Well, it seems as though one other swimmer who could match me thought the same thing. Usually, I just hang back when this happens and just draft. But, this guy could not navigate. He crossed me from left to right and then from right to left and started to really wear on me. I actually swam a little off course on the inside to throw him off. He hung with me until the last 500m when I just through it in overdrive to lose him. I ended up with 25:19 and 19th overall out of 256.
T1 - shoes on bike and was able to traverse the dirt, grass, and ramp easy.
Bike - four laps. I brought one aero bottle water 24oz and one gatorade bottle 24 oz. Drank both and felt great on a flat course. Placed 1st out of 256. Averaged about 25.5mph
T2 - rolling dismount and executed perfect.
Run - one powergel at 2mi and another at 4mi. I wore my K-swiss 4oz shoes since it was supposed to be raining and these shoes have drain holes. But, the storm rolled on through after mid-night and it was breezy and 65 degrees. So, these shoes were just a little too light for a 185lb guy running a 10K. I managed to do 8:51 mile avspd for 76th overall out of 256.
Result - 28th/256 and placed 1st in my age group. Most important - beat my crazy cajun friend by 9min and the first time since 2007!
Lesson learned - need to find better running shoes. Also, since I am moving to power on the bike, maybe I can transfer some of that bike power to my run!
I have had a pretty normal week...
easy swim on Monday...lots of drill stuff.
Tuesday: a 50 minute run. Still felt a bit in the legs. Warmup, then 7:00/6:33/6:57/6:22 miles with about 3 min rest between. http://connect.garmin.com/activity/384305311
Wednesday: 1 hour bike ride with 5 x 4 minute intervals in the 250 W range. Had to do a turnaround in the middle of one so it looks like I stopped on the graph...but that's me making a U-turn and I made it a 5 minute interval. :-) http://connect.garmin.com/splits/384859184
Wm
WJ- Normal weeks are good! How do you like those shorter intervals? Are you doing the 110% "Keep Me fast" intervals?
So, I come back from a great week of vacation in and around Dallas only to find that I don't have a job for now with the Fed Gov't shut-down. So, with my downtime from workouts this week, I am going to analyze this year, plan next year, and then do some research.
The research has been done, I am sure by someone else. But, I am going to try and determine what muscles are strictly for running that are separate from biking. Then, determine what muscles are used by both, then what are used for just biking. The, I am going to try and determine what strength exercises can be done for each muscle group. This year I have bought "Running Anatomy", " Triathlon Anatomy", and "Strength Training for Triathletes". It may be a futile effort, but with all this time off it will certainly give me a focus! Everytime I research this on-line it inevitably goes into a discussion on generalities and leaves me with a lesson on cross-training.
Although I won't have much to contribute to the work-out discussion, I still enjoy catching up on what is going on with you all!
Just got my season plan and I guess I'm starting the OS in Nov.... Yikes! Good news is I won't lose much speed or power on the bike with limited time off. I will make sure I do get some down time after my half mary to at least get a mental rest. (About 3 weeks)
Going on EN hold for a month. See you in the Nov. OS!
I am starting the bike focused until Nov OS and will be out for a month or so starting the 14th. Still tuning up grandma: ordered longer aero bars and looks like the ISM attack will be the saddle of choice.
Funny thing happened the other day, I had a box of demo saddles to return to the bike store and my wife had me drop her iphone in the mail to return it. I get a call from the guy at the bike shop wanting to know why I sent him an iphone. Trying to locate $500 of bike saddle demos at the verizon warehouse has been interesting to say the least. Oh well...
Other interesting but potentially useless information : I did a metabolic test on the bike at my doctor's office hooked up to the mask and the whole deal. My Peak VO2 was 42.8 ml/kg/min, Peak workload was 350 watts and peak METs were 12.2. I don't know what that means but it is interesting.
Did my first interval workout on the trainer and noticed it is MUCH harder than the road. I mean it feels harder but I can't get my HR up as high.Hmmm.
Friday, I was still feeling beat up, so I swam an easy set. 300 warmup and then alternating 100 IM and 100 free...all pretty easy. 2:00 take off interval meant plenty of rest after the free, but around 10 sec after the IM, sometimes a little less. http://connect.garmin.com/activity/385572246
Friday evening was strictly an easy run, too. Just trying to work out the kinks. No strides. No uphill. No nothing. 7.2 miles at 7:44 average pace with a really slow first mile. http://connect.garmin.com/activity/386154199
Saturday was scheduled for 10, ending in 2 mi TP, but I decided to give the legs a bit of rest from the intensity and turn it into a reverse split, but with only moderately fast pace. 5 miles out averaged around 7:45. Five miles back were 7:12 (uggh. hard to get going), 6:59, 6:50, 6:55, 6:44. That's not too bad. Not too far off an ideal HMP. http://connect.garmin.com/activity/386154210
I signed up for the USAT Race and am attempting to replicate what you did this last year. So, where would you recommend for lodging? The five race site hotels are already sold out!
Thanks, Joe
Today (Sunday), I duplicated the Saturday run, though it was a few seconds per mile slower. I was pleased, though, that I felt like I could have gone longer just fine. http://connect.garmin.com/activity/386849031
@William - If you finish in the the top 10% of your AG in a USAT Sanctioned Sprint or Oly, you qualify. The USAT AG Nationals Olympic sells out pretty quick.
@Joe - Great race ... that 25.5 mph avg is impressive! I'll respond to your PM later today.
Right now I'm working on 5K speed ... and waiting for my bike to come back from the LBS (tune-up). I entered a 6-race Winter running series here in Wisconsin. This is a big deal for a guy originally from Florida. I ran it last year and noticed a big difference in the way I was dressed and the way the locals dress.
@William - yup, time to cash those in before they can't be used!