BamaDC's Group - CLOSED (Page 23)

The test was definitely worth it. Going back in a week to get the bike test. Interestingly enough, I have been basing my heart rate zones on the TT method on this site. Run 10 minute warm up, press lap button, then go all out for 20 minutes. Supposedly your average over the last 20 minutes is your HR at LT. The HR zones based on that method match the zones I defined in the lab today almost exactly. So i guess that is a pretty accurate measure. Whats really cool is that now I know exactly how many calories I'm burning per minute at different HR zones and how many of those calories come from fat versus carbs. The test result also show me what type of pace I need to be at to maintain certain HR zones. I need to really pick up my run pace during intervals to about 7:40 per mile. Thats haulin azz for me.

I just got my last workout for the week in.  Had a nice swim as part of my group class.   I've got a meeting at work then headed down to my parents in Williamsburg for the marathon on Sunday.  If I'm still alive Sunday afternoon I'll post a race report. 

Sham Rock On!!!

Good luck with your race!

Good luck!!!

Good luck, man.

Do you have a chart for the calories?  If you plan on doing/racing an IM this info is priceless to have.

You'll do great.  You'll be alive, sore, but alive.

I do sir! And very soon I'm gonna pick your brain on how to use that data. Doing the bike test this Thursday. Here's my week:

S 1:04   2800 Yards
B 6:45   117.39 miles
R 2:04   12.82 miles


Edited by titeloops 2010-03-22 8:58 AM

So far I fell much better than I probably should.  I posted a race report (http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=200617&posts=1#M2741552).

Here are the cliff notes if you don't want to read the whole report...

Overall Time: 4:13:13
Goal time: <4:00:00

Ran with a pace group and felt really good through mile 16.  Started to loose the pace group between 16-18.  Completely lost the group by 20 at which point I just fell apart. 

I'm currently doing some soul searching to figure out what went wrong.  I think there are two things: fitness and experience.  I'm still at least 15 lbs over weight and several of my long runs got screwed up by the weather this winter.  I also think I need more experience at shorter distances to figure out how to HTFU.  I need to learn how to actually race instead of just going out for a run.

Edited by cornfed 2010-03-23 8:49 AM

Is this your first marathon?  Looks like a pretty damn good time to me.  Congrats on getting it under your belt!

Ditto, awesome job!!

Yep, first one.  And don't get me wrong, I'm really excited.  I tend to be somewhat critical and am trying to be honest with myself to see if there is anything I could have done better or should do next time... because there will be a next time! :-D

I'm thinking of signing up for a 10 miler in June.  Only problem is that the race is the week before a sprint that I've already signed up for.  This sprint is a B/C priority race which I signed up for to get some experience prior to the olympic I'm registered for in September. 

I've been kicking around the idea of this 10 miler for a while now but need to hurry up and make a decision before the race fills and the decision is made for me.  Aside from not training optimally for either the 10-miler or the sprint (and thus no performing as well in either) does anyone have any good reasons why I should or shouldn't do the 10-miler?

Given that a 10 miler on a weekend pretty much fits in as a long training run, I don't see why not. 

That's basically what I was thinking.  I keep my running volume up in the 25+ miles per week range so a 10 mile long run seems right.  I just wasn't sure if by racing (ie higher intensity) instead of having a slower/easy run I might be over looking something.

Given you're in marathon shape I just don't see much in the way of recuperation time here.  The week after do some swims, a couple bikes, and a couple real light runs.  How did you do after your last 10 miler?  Recover okay?

------

On my end I have to relate my workout today.  I wanted to get five miles in before my kid's practice (which I help coach).  Running late, as usual, so when I hit the track I was moving.  Checked my pace after mile 1 - 6:58.  Whoops, too fast.  Dialed it down to 7:20 and 7:20 for miles 2 and 3.  Had to stop and coach it up for 45 minutes.  Came back and ripped off 7:03 and 7:04 miles and felt pretty good doing it.  Very enthused after this run.  I've never run that fast without a crowd to pull me along.

5 miles in 35:45.  For me that is cruising.

Edited by sand101 2010-03-23 9:57 PM

Great Job.  Your Marathon PR is better than mine!

I recovered pretty quick from my last 10-miler.  That was back in late November when I was getting ready to start training for the marathon so I had been doing long runs around 10 miles for about a month.  I guess my question is really how do I stay in marathon shape (or at least close to it).  I think it's going to be really hard to maintain 25+ miles a week while getting in all the swim and bike training I need between now and June.  I'm afraid if I slack off on the running to keep the volume of the other two up, that the 10-miler will take a lot more out of me than previously.

Most of the tri training programs I've looked at just don't seem to have a very high running volume.  I guess you don't really need it for sprint or olympic distance.  For example one of the 12 week olympic programs on here maxes out at 185 mins of running volume.  For me that would probably be just shy of 20 miles.  Only problem is that is what I would like to maintain as my normal volume, not my max.  Do you guys have any suggestions for keeping the run volume up without sacrificing the two disiplines?



Nice job!

Thanks.  I read a lot of post on here warning people to "respect the distance" and that "the marathon starts at mile 20".  I keep telling myself, "yeah, yeah, I get it".  Well... I get it NOW! LOL.

How do you feel?  

Better then everyone tells me I should be.  Pretty much all the soreness is gone.  I even went for a nice easy 35 minute run this morning.

Mark, I need some mentoring. Did my bike test today, and found the results a little dicouraging. VO2 max was lower than i expected. Good thing is I can train and improve. I also know the answer is interval training. I just don't exactly know the best way to go about interval training on the bike and run. I can go ride for hours at my base zone or T-1 zone, but I'm not improving. So, any of you interval guru's, drop some knowledge on me.
On nother note, got filmed while swimming today as well. Can't wait to get the tape, I'll share with the group for critique. i did watch it though, and was really surprised. Balance, alignment, rotation looked good. High elbow catch was good. Pull was not bad. However, my kick sucks. I had no idea. I'm always focused on whats going on up top, and i thought my kick was fine. It's absolutely horrible. Kicking from the knee. Scissor kicking. Also have some tempo issues, but I think if I start to improve my kick and get a little forward propulsion out of it, i'm really gonna improve.