Peter Lautenslager Micro Thread
Hi Patrick,
The last few Sunday runs have been really great for me. I've been finding myself negative splitting these runs (usually something like mile 5 @ 7:30 to mile 11 @ 6:50) My Z2 is 7:32 and Z4 is 7:04. I have been feeling great after these runs, no soreness and normal fatigue. As much as these feel great, is this too fast (a little too much hero?) Is there a big negative to running like this? Or, is it OK to push a little when feeling good?
thanks
Peter
The last few Sunday runs have been really great for me. I've been finding myself negative splitting these runs (usually something like mile 5 @ 7:30 to mile 11 @ 6:50) My Z2 is 7:32 and Z4 is 7:04. I have been feeling great after these runs, no soreness and normal fatigue. As much as these feel great, is this too fast (a little too much hero?) Is there a big negative to running like this? Or, is it OK to push a little when feeling good?
thanks
Peter
0
Comments
You are on a great path right now!!
~ Coach P
Good call today. As I mentioned, that day off on Mondays (or could be Fridays) is best. Your Race Prep self will thank me. Can't overestimate the importance of one "no alarm day" in your world.
As for the Sweat Test, the info is all in the Wiki / Nutrition area here. It's under the "Recommended Nutrition" section. All you really need is to weigh before/after your Hour steady state..and do the math on the fluid. You'll likely do this a few times to be 100% sure...even outdoors.
Given how "hot" placid has been lately, being ready to consume more wouldn't be a bad thing!
Don't forget to set up that call with me at the end of the GetFast plan: http://meetme.so/patrickmccrann (Please remember to include your phone number.).
Best,
~ Coach P
You mentioned the VI stuff....it will come with time. For me, the breakthrough was that I realized how much faster I was when I didn't race up the hills. Try it sometime...next time you ride that outdoor loop...just sit up and spin up the hills, but push all the other parts...you'll be amazed at the time compared to when you are "riding hard."
So, you asked for some help...here you go....
Makes sense, thanks for taking the time to figure that out and the race tips- mentally that will make me feel comfortable
5:25.10 Division 2/56 Overall 96/1520
What a race. Every race seems like it’s the worse, but this one was truly brutal! Temps were in the low 90‘s. Up until now I’ve done 1 long run in 80+ temps... But the real killer was the wind.
I was pretty nervous all week thinking about how to manage this race knowing it was going to be hot, but I don’t think anyone was ready for the wind.
Times were slow across the board. Only 16 participants broke 5:00. All of my times seemed super slow and it was mentally hard to stay positive.
The swim actually went well for me. I felt really good the whole way. However the wind kicked up white caps in little Jamesville reservoir so after the far buoy turn it was rough going directly into the wind and waves. I passed a lot of struggling swimmers from the previous waves and thought I was going to have a good swim time and was frustrated to see 36:00 for my time. However I was 5th in my AG and I think given the conditions it was solid.
The bike was the real nightmare. The wind was significant 15 - 20 with 30 MPH gusts. If it wasn’t blowing directly at you (making it feel like a hill) it was blowing you sideways making for some hairy descents that necessitated easing up quite a bit. I never really knew how to handle the pacing with the heat and planning for the run. I also had a bunch of stupid things happen - my aero bottle went flying off in the first mile (had to turn around and get it) and I dropped my chain going up a small hill.
Aid station execution was a mess. I decided to go with one aero bottle and one cage (should have done 2 cages...) Then I had to decide to either grab water for cooling or Gatorade for drinking. I went with the water and I think it was the right choice. It really helped keep me cooler on the ride. The problem was grabbing a water bottle, fiddling with it to get it in the cage and then grabbing a Gatorade and filling my aero bottle. I always ran out of runway and had to chuck the bottle before I had it fully filled - I needed about 50 more yards each time. I ended up drinking maybe 3.5 bottles on a good 5+ bottle day. I have to get that down better. Looking at my data I had an IF of .72. I was planning on something closer to .82 but I just kept thinking I can’t blow up on the bike or the run will be over. I came in 2nd in my AG 2:56 and about 7 minuets behind first (Bery Lewis - #5 in the US) and about 3:00 ahead of third. So again the numbers looked bad but for the race and the day I’l take it.
The run of was of course hard, but the new course is much easier and I actually didn’t think the run wasn't all that hard other then the blessed heat! I start to max out at about a HR of160 and I would run until I hit 157 and then walk to bring it down. The first loop I could come close to going aide station to aide station. Second loop it got down to only a few minuets before I had to walk. This was the most walking I have ever done in race. With about 2 miles to go I stopped sweating - not a good sign - I tried to drink as much as I could stomach and managed to get it done. I finished 2nd in my AG with a 1:47
A couple of ice cold waters over my head at the finish and a shower they had going got me back to normal pretty quickly so in a way I think the hydration was OKish. I probably was under what I should have had (this if probably my #1 thing to work on) but given the difficulty of the day I felt pretty good after.
My goal was to finish 2nd (I knew 1st wasn't going to happen) and qualify for 70.3 Champs. I’m pretty confident a KO spot is out of the question for Placid. Even if I did manage one, the logistics of going this year would be difficult, so I signed up for Chattanooga. Mission accomplished! The one thing I kept saying to myself all day is to trust my fitness. I’m pretty much in about the best (triathlon) shape ever. Thanks for the great training!
Pete
Just like you did in Syracuse, you can't look at your swim or bike times as the final arbiter to your performance. It's how will you run, and how little you slow down in the second half of that run that will put you in a position to strike for that kona slot.
Congratulations, always great to see you want to good race follows incredible training.
Here's your updated Season Plan, as promised. This is where you'll return to post all your "coach" questions as responses; I'll see them and reply. This first post is my best outline of how to proceed with your races, but you can ask any / all questions you want. So post away, know that I reply here usually M/W/F each week.
Power User Tip: Click the Star icon by the Title of this thread to subscribe, and you'll get email updates when I do reply.
Your Races
Season Update
These are your recommended training plans, including the date you should start each one (sometimes you won’t complete a full plan but transition to another one). You can change your plans on the Training Plan page by clicking the Move / Change button. Learn more about each plan on the Training Plan Central Page.
Coach Notes
We talked about bike focus work..I think the OutSeason® will cover most of it. One race, one workout, one Team Ride on the weekend. You can join us on Sundays at 8am EST for an ABP ride or find something similarly hard on Saturday (MGCC Hang On Ride comes to mind).
I do want you to consider two bigger weekends of riding before Syracuse...as in back to back 4 hour days, not hard just for time...maybe 4/30 and Memorial Weekend?
Also, I wanted to get you info on the Team so you can get plugged in.
You can learn about our Sunday Rides and related resources here. You should join (and mute!) our regular Zwift GroupMe channel: https://groupme.com/join_group/29902223/JHEyw3
Let's get to work!
~ Coach P