Home› General Training Discussions

Short Course June 17-24

Ralph MooreRalph Moore
in General Training Discussions
I don't know about you guys but I have been using the pace adjustment spreadsheet to figure out what my pace should be when it is in the 80's and 90's instead of the 60's. Oh Yeah, did I mention humidity?  Interesting how much the temp can affect your workouts. Make sure you review the material in the Wiki so you aren't tempted to beat yourself up over a "bad" workout when it was 90 degrees outside.  You might have made your temp-corrected pace and not even have known it.

Comments

  • davidpettigrewdavidpettigrew
    No heat adjustment needed for me today. Wet, windy and 58 degrees for most of my race rehearsal ride. It was pretty miserable for the first hour. Ended up doing longer than planned due to my mis estimating my route. Felt better as the ride progressed however.

    http://connect.garmin.com/activity/521591829

    Can someone point me to any short course race execution instructions from the coaches?

    Two weeks to my first A race.

    Have a good week all.
  • Ralph MooreRalph Moore
    @David Nice Ride. The stock answer in this forum for Sprint pacing is : " swim like there is no bike, bike like there is no run, and run like someone is chasing you." While that does not give much firm guidance, it seems to hold true to some extent.

    There is some Olympic specific execution information in the race execution section but it is buried in one of the other execution guides (maybe HIM). Hope that helps.
  • Joe HallatschekJoe Hallatschek
    Posted By Ralph Moore on 15 Jun 2014 09:52 PM

    I don't know about you guys but I have been using the pace adjustment spreadsheet to figure out what my pace should be when it is in the 80's and 90's instead of the 60's. Oh Yeah, did I mention humidity?  Interesting how much the temp can affect your workouts. Make sure you review the material in the Wiki so you aren't tempted to beat yourself up over a "bad" workout when it was 90 degrees outside.  You might have made your temp-corrected pace and not even have known it.

    @Ralph - could you post the link from wiki?  I did a 50mile bike today at like 205NP/19mph and I drank 4.5lbs and still lost 5lbs in this 90+ heat this afternoon.

    Thanks, Joe

  • Joe HallatschekJoe Hallatschek
    Dropping in to get my EN fix!!! I'm back from my daughter's wedding in Concord, NC. Trying to get in a lot of biking since last week was just swim/run and next week will also be just swim/run!!

    We have a great lifestyle! I was able to hang with relatives in the morning, then go to the indoor pool and swim 30' with my pungee cord to blow off steam! Other days, it was run for 40' in the morning and be relaxed the rest of the day and I could handle anything!

    Keep the posts coming! I read this stuff at airports and when I'm just waiting on my wife somewehere!
  • Ralph MooreRalph Moore
    @ Joe- Great To see you back online. Hope the wedding went well. Here is the link for the heat calculator stuff
    http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=Race+Execution second Paragraph or so. Hope it helps.

    Run this AM 6.5 miles with 2× 1 mile and 2X1/2 mile z4. 90% humidity and 75 degrees. shooting for 7:58 #1 7:18 #2 7:35 #3 8:02 #4 8:32
    Think I overshot my first interval and it hurt me at the end.
  • davidpettigrewdavidpettigrew

    Yesterday's swim workout - http://connect.garmin.com/modern/activity/522383719

    If I could just stop lifting my head when I breath to the right side, I would be super pleased with my swimming.

    I will be doing my 3 x 8' Z4 on the bike later on and maybe a short run, but I am being super conservative runnning ahead of my race in 2 weeks. I just want to get to the start without sore feet, run fitness will be what it is...

  • Elizabeth HornakElizabeth Hornak
    PF update - I saw my ortho on Monday and have permission to start running again. Very short, very slow increments, but at least I can lace up my shoes again. I have continue recovery protocols so I don't reinjure myself, but there is light at the end of the tunnel.

    I ran 10 minutes this morning and felt okay. image

    I rode yesterday, and it was lousy - like I was just coming off a long time of not riding. I did take last week off due to the TdC century on the 8th, so I am going to chalk it up to ramping up again.

    Happy Wednesday!
  • Joe HallatschekJoe Hallatschek
    Just signed up for the Blue Ridge Parkway Camp next year! Looks like we will finally meet Ralph! Since I now have a daughter AND a son-in-law in Concord, NC, that gives me an excuse to plan a short NC vacation!

    @Elizabeth - are you doing some exercises like "towel pick-up" with your toes or calf raises? My PF comes back when I slack off too much from doing those!

    Ran the SC week #13 workout yesterday in 75 degree heat and 91% Humidity. 3 X 1mi at 8:10, 7:46, 7:28. Pretty smoked at the end. Did the swim after work and although the plan said "T-2/3", it was more like T+2/3. Just happy I was able to get the entire 2500m workout in.

    Today - just happy to get the 3 X 1' and 2 X 15' @Z4 in. Although it said ".95 IF", I managed to get it in at .93IF/273watts and am feeling stronger after being off the bike last week!

    Tonight, time to pack for my Germany two week trip! Keep those posts coming - I'll be checking in at the airports to see what is going on!
  • Ralph MooreRalph Moore
    @ Joe that is Great! I'll tie a rope on your seat post so I can grab a tow when needed on the big hills. I am actually moving to Winston-Salem so it will be close for me. Have fun in the Rhineland but lay off the brats if you want to stay at race weight.
  • Jacklyn MooreJacklyn Moore

    HONEY I'M HOME!!!!! Hope you kids have been good while i've been gone and haven't thrown any wild parties without me! Had a great time at the beach. Glad to be home though. Ready to get back to work. 

  • davidpettigrewdavidpettigrew
    Hi Folks,
    Happy Sunday. image yesterday was a wash for training as I had stuff to do for my business. Today I went to a tri with my 10 year old who smiled the whole time and took 2nd in her kids race. What more could a dad want. After her race I donned my wetsuit and swam around while she kayaked. This was my first open water swim this year and was my practice before my race next weekend. It feels weird to be swimming a wet suit after so long as I expected, so it was good to get a session in. Noticed I tend to pull to the left so I will need to do a good job sighting next week.
    Later in the day I did my Saturday bike ride and a short run. All in all a full day/weekend. Onto taper week now...
    David
  • Elizabeth HornakElizabeth Hornak
    Easy run today - 2nd run post-ish PF. Did 15 min and then shut it down. Getting pysched to finish up the healing and get back to work. Happy Sunday everyone!
  • Elizabeth HornakElizabeth Hornak
    @Joe, I am icing, stretching, night booting and doing everything I can to avoid a cortisone shot. Doc said he will give me until September and give me my sprint. After that, if I am not fully healed, he will suggest the shot and a boot.
  • Jacklyn MooreJacklyn Moore

    @David- Totally excited to watch you and other Haus peeps do their thing this weekend!!!!!! Have a safe trip. Sounds like you had a great SAU day.

    Got home early from work today. Went for a run. HOT HOT HOT. I didn't start sweating until I got home. Lots of fluids to come. 

  • Jacklyn MooreJacklyn Moore

    Crap! I think I maybe in run jail. My right hip is sooo sore. It's starting to bother me when I walk. There's a sore spot on the top of my right pelvic crest that is so sore I can't touch it. I took last week off of all training and just goofed off. It seems worse than before. 

    I'm taking NSAIDS, stretching, ROM work, and rolling. I think it might be from over striding when I run. I have a strength difference between my right and left leg since my back injury. It's not much about 10 pounds but.....   I'm trying to increase my cadence and shorten my stride a little but then my speed decreases too. I guess nothings free. Needless to say I not running today. Sorry Coach P!

    When I was in the pool last night ,cooling down, I was doing the butterfly kick. WOW! That got my attention. It felt like everything around my right hip joint was irritated and sore. The butterfly kick felt good. The soreness was better after. Think I might go for a quick kick workout today too. 

    I don't feel that total rest is the answer because when I took last week off, now feels worse. So I think i'm going to shorten my run. Increase kick work during the swim, continue with what i'm doing. But be careful of the ride. Don't want to over fatigue. May not do bricks for awhile. We'll see.

    Anything else guys???? Thank you ahead of time.

  • jsumarajsumara
    @Jacklyn sorry to hear. From what you describe, it sounds like a hip pointer. Hip pointers are caused by a direct blow to the bony part of the pelvis. Do you remember hitting it on anything? I've had this a few times and it is very painful.

    I just returned from a week vacation in Jacksonville Beach, FL. Did some running and one OWS in the Atlantic. It's been a while since I've been in salt water and a longer time since I had to deal with that amount of heat and humidity. No biking. Nice to be back in 70 degree weather.
    This weekend I'm going to Chicago for the ITU World Triathlon Series Race. I'm in the Sprint which is Sunday at 11:30 AM. This will be a very competitive race - just hope the week in FL didn't totally mess me up. We'll see.
    The Elite Women race on Saturday midday and the Men on Sunday late afternoon. Might be fun to watch. The course is Multi loop for the bike and run so it's easy to be a spectator.
Sign In or Register to comment.