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2013-05-09 2:14 PM
in reply to: #4734903

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Not a Coach
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Subject: RE: 4:59:59?

A well deserved gloat!  You put in the work and earned the rewards.  Frankly, you surprised me a bit in cracking the 5hr mark. 

Congrats!



2013-05-09 2:28 PM
in reply to: #4735227

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Master
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Subject: RE: 4:59:59?

mad-dog - 2013-05-09 11:07 AM Nice job! How close did you follow JKs plan? Longest rides? Run? I know his plan is general, but i would like to use it also. Again, awesome job!

This is the plan he outlined:

How about something like this:

M: S 1HR          R 0.5HR

T:  B 1HR          R 0.5HR

W: S 1HR          R 0.75-1HR

R:  B 1HR          R 0.5HR

F:  S 1HR                   

S: B 1-3HR     R 0.5HR

S: R 1-1.5HR

I stuck with this plan pretty closely the entire winter. Although I switched the days around occasionally to work with my schedule.  I ended up doing the easy swim on thursday instead of friday.  The plan was 7x/week, but I took days off when I felt like I needed them or when my schedule didn't co-operate.  Overall I was more consistent with the training than I have ever been.  My frequency was up, but the volume was the same or less than I have done for short periods in the past.  I was shocked how much my run improved.  Even with lots of volume in my legs I was crushing 8+ mile runs and feeling great the whole time.  The last couple of months everything really started to come together.

 For my runs I stuck with the BarryP 3 2 1 plan by time instead of miles and on 5 runs a week.  So I ran 3x 30min 1x 1hr and 1x 1.5hr after building to that volume for a few weeks.

Swimming I followed a structured workout 2x/week and on my easy day swam either an 800 or 1000 continuous.

For the bike I followed Jorge's winter TP on my trainer using virtual power from a cheapie Kurt Kinetic bike computer. Typically the workouts are 3x 1hr intervals and 1x 2-3hr.

The last 12 weeks of the plan I built my long runs up to 2 hours building my medium and short runs along with it a bit.  I also started doing some slightly longer LSD swims on my easy days and did 4 or 5 60+ mile bikes including two bricks to dial in nutrition.  One 30 minutes off the bike and one 1 hr. My peak training week was 3 weeks prior to the race, I took it easy for a week, raced an oly, and took it easy two more weeks.  If anything I think I tapered too much, but with the Oly in there I felt like I really needed the rest.

2013-05-09 3:14 PM
in reply to: #4734903

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Subject: RE: 4:59:59?

JZig - 2013-05-09 8:48 AM 4:58:03!!!!!

Awesome!!!  I remember reading along with your post last fall... great to see you come back and "Close the loop" on the story.  Great accomplishment!!!

2013-05-09 3:21 PM
in reply to: #4735364

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Subject: RE: 4:59:59?

JZig - 2013-05-09 3:28 PM

Overall I was more consistent with the training than I have ever been.

And there's the biggest takeaway.  More than any specific "plan", finding a way that you can build consistency in your training is the best way for anyone to advance their fitness.  But I'm happy that some of the ideas we provided helped you figure out how to do that for yourself.  And, since you still have a lot of time you can take out of your swim, time to start planning for 4:44:59. 

2013-05-09 3:34 PM
in reply to: #4485912

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Master
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Salt Lake City
Subject: RE: 4:59:59?
Ha! I'm not gonna say it hasn't already crossed my mind. With better run pacing alone I think I could run a 1:40 or close to it with my current fitness. If I could get my swim figured out....

For now I'm just enjoying the moment though
2013-05-09 9:24 PM
in reply to: #4485912

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Master
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Subject: RE: 4:59:59?
Nice!


2013-05-09 9:42 PM
in reply to: #4734903


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Subject: RE: 4:59:59?
Nice bike! What AG placement did that get you? In my last race I was 2nd M35-40 with a 2:43 (albeit on a pretty hilly course)

Edited by yazmaster 2013-05-09 9:42 PM
2013-05-10 2:49 AM
in reply to: #4734903

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Elite
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Subject: RE: 4:59:59?
Awesome, congratulations!  Thanks for updating the thread with the results.
2013-05-10 7:45 AM
in reply to: #4485912


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Subject: RE: 4:59:59?
Nice job and killer bike split! Going that fast were you even able to enjoy the scenery?
2013-05-10 8:13 AM
in reply to: #4485912

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Expert
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Leicester
Subject: RE: 4:59:59?
well done!

now don't hit the donuts too hard . relax and plan the next assault.

In 2011 i broke 5 for HIM and bust my balls doing it, but that was in IM year training.
In 2011/2012 I maintained through the winter and didn't train as long (hours) but added more variety, and enjoyed myself, did 5hrs again for a HIM that I wasn't sure I'd go under 5:20 for.

The consistency and year on year development may help you as much as a tough 12 week plan to the next race.
2013-05-11 5:14 AM
in reply to: #4485912

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Minneapolis, MN
Subject: RE: 4:59:59?
Congrats! I think this is a great example of training consistency, and good balance in the 3 disciplines. Especially with the longer distance races the bike and run are so key. I know it's not all about the bike. And walking or severely slowing down on the run can kill ya. The swim can really hurt ya but it is not as much of a factor as the Oly and shorter. Speaking as a stronger swimmer and a weaker biker and still aspiring to break 5 in a 70.3


2013-05-11 11:29 AM
in reply to: #4485912

Expert
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Subject: RE: 4:59:59?
Thanks again for sharing. Awesomejob. Thanks for the great advice from all who contribute.
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