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2014-09-09 10:09 AM
in reply to: S5apiotrowski

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Elite
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Subject: RE: Jeff's Long Course Group - (Open)
Holy wow, that's a lot of numbers.

1st question: what kind of HRM do you own?

2nd question: have you ever done a lactate threshold test?

Just because your HR is high at "causal runs" doesn't mean anything. If your LT is 190, then running at 170 is going to be a pretty good long distance pace. Plus HR can be affected by things like: medication, caffeine, sleep, temperature, sunlight, food, etc...

I think the first thing to do is try an LT test and see what kind of numbers you get.


2014-09-09 4:23 PM
in reply to: parrj


4

Subject: RE: Jeff's Long Course Group - (Open)
I have a Garmin. I have not done a LH heart rate test, but I can. 30 minutes fast paced - and average the last 20 min?
2014-09-10 12:59 PM
in reply to: S5apiotrowski

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Elite
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Hattiesburg, Mississippi
Subject: RE: Jeff's Long Course Group - (Open)
Garmin typically has pretty accurate HR readings. I would do a LT test before you get to crazy about all your previous numbers.

So yes, 30 minutes max effort, then lap your Garmin to get a reading for the last 20mins. Make sure it's a max effort or you're need to redo the test.
2014-09-12 4:54 AM
in reply to: parrj


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Subject: RE: Jeff's Long Course Group - (Open)
Not a fun test!

I did it this morning and came up with a 195 average with a max heart rate of 200 during exercise. Physically, I did not feel pleasant. Psychologically, I felt worse. My effort may have slipped briefly at about minute 20, but I got refocussed to finish strong.

I will try to repeat in the future when I have more of an audience for moral support - but until then, I'll use 195
2014-09-26 11:10 PM
in reply to: 0

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Subject: Out of town during high volume training week
Had a question for you. My IM is November 1. I am going out of town on October 9-12 and will not have access to a pool, lake, ocean, or bike at all. I MAY have an exercise bike I can use so that will allow me to do my shorter rides that week (but this is a toss up). I plan to do a 5 hour bike, a 10-12 mile run, and a 4000 meter swim earlier that week among my other workouts, but my plan calls for a 3 hour run that Saturday. This trip is for my 16th wedding anniversary and it's short and sweet. I am not sure I am going to be able to squeeze in a 3 hour run. I will possibly get in another 10-12 miler, though. Do you think this will be okay? I plan to do 20-milers the next two weekends, which take me just under 3 hours. Insight? I hate that this trip is so close to IMFL, but my husband booked it and it was too late to cancel.

I could possibly squeeze the 3 hour run in earlier that week, but that would have me doing two 20-mile runs (or longer) within 4 days of each other, which I think is problematic and could be a chance for injury. This would be my LAST really long run before IMFL so it stresses me out just a little bit.

Thanks.

Jen

Edited by midwesttrimom 2014-09-26 11:11 PM
2014-09-27 12:55 PM
in reply to: midwesttrimom

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Elite
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Subject: RE: Out of town during high volume training week
Originally posted by midwesttrimom

Had a question for you. My IM is November 1. I am going out of town on October 9-12 and will not have access to a pool, lake, ocean, or bike at all. I MAY have an exercise bike I can use so that will allow me to do my shorter rides that week (but this is a toss up). I plan to do a 5 hour bike, a 10-12 mile run, and a 4000 meter swim earlier that week among my other workouts, but my plan calls for a 3 hour run that Saturday. This trip is for my 16th wedding anniversary and it's short and sweet. I am not sure I am going to be able to squeeze in a 3 hour run. I will possibly get in another 10-12 miler, though. Do you think this will be okay? I plan to do 20-milers the next two weekends, which take me just under 3 hours. Insight? I hate that this trip is so close to IMFL, but my husband booked it and it was too late to cancel.

I could possibly squeeze the 3 hour run in earlier that week, but that would have me doing two 20-mile runs (or longer) within 4 days of each other, which I think is problematic and could be a chance for injury. This would be my LAST really long run before IMFL so it stresses me out just a little bit.

Thanks.

Jen


Hi Jen,

I wouldn't stress about it. But definitely don't try to squeeze 2 20 milers in within 4 days. During the vacation, substitute some shorter, 1hr w/ higher intensity work in the morning. It'd be great to get a 20 miler in, but at the cost of upsetting your husband? Probably not worth it. Just do what you can and stay on track otherwise.


2014-09-29 7:47 PM
in reply to: #5000616


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Subject: RE: Jeff's Long Course Group - (Open)
I have a taper question. I'm startig a two week taper before a marathon. At what intensity do you suggest doing my scheduled runs? My program gives distances but not what intensity. Thanks
2014-09-30 12:36 PM
in reply to: ARtridad74

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Subject: RE: Jeff's Long Course Group - (Open)
Originally posted by ARtridad74

I have a taper question. I'm startig a two week taper before a marathon. At what intensity do you suggest doing my scheduled runs? My program gives distances but not what intensity. Thanks


This is a very personal question and depends on what your training plan has looked like up to now. Rule of thumb is cut volume, but keep intensity.
2014-09-30 10:20 PM
in reply to: #5055134


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Subject: RE: Jeff's Long Course Group - (Open)
Thanks. My runs have been really good over the last month. Feeling great and looking forward to a PR next week. I'm running the HITS Oklahoma City marathon on 10/12. I will let you
Know how it turns out
2014-10-01 11:20 AM
in reply to: ARtridad74

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Elite
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Subject: RE: Jeff's Long Course Group - (Open)
Originally posted by ARtridad74

Thanks. My runs have been really good over the last month. Feeling great and looking forward to a PR next week. I'm running the HITS Oklahoma City marathon on 10/12. I will let you
Know how it turns out


Good luck, and remember, rest is your friend.
2014-10-01 11:29 AM
in reply to: parrj

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Subject: RE: Jeff's Long Course Group - (Open)
Hey group. Well I finished Ironman this past weekend in Chattanooga. I couldn't have asked for a better race. The weather was almost perfect with a morning temp in the low to mid- 60s. It was overcast most of the day on the bike, then as I started the run, it begin to rain. The rain was a welcome cooling off until it started to down pour. That didn't last too long thankfully, but it definitely kept the temps lower. I finished the swim in 52:39, the bike in 5:47:30, and the run in 4:28:08 for a total time of 11:21:11. Extremely happy with my race.


2014-10-02 8:17 AM
in reply to: parrj

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Subject: RE: Jeff's Long Course Group - (Open)
Originally posted by parrj

Hey group. Well I finished Ironman this past weekend in Chattanooga. I couldn't have asked for a better race. The weather was almost perfect with a morning temp in the low to mid- 60s. It was overcast most of the day on the bike, then as I started the run, it begin to rain. The rain was a welcome cooling off until it started to down pour. That didn't last too long thankfully, but it definitely kept the temps lower. I finished the swim in 52:39, the bike in 5:47:30, and the run in 4:28:08 for a total time of 11:21:11. Extremely happy with my race.


Wow, that is impressive! You should be excited!!! All three times were great! Way to go.
2014-10-03 9:06 PM
in reply to: #5055635


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Subject: RE: Jeff's Long Course Group - (Open)
Sounds like a great race Jeff!!! Congrats!! Enjoy some much needed rest!!!!
2014-10-11 8:33 AM
in reply to: #5056693


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Subject: RE: Jeff's Long Course Group - (Open)
Jeff. I'm blown away by your swim time!! That's incredible!! That is definitely my discipline which needs the most improvement this winter!! My marathon is tomorrow so after I recover from that I'm going to start working specifically on the swim!!
2014-10-11 8:33 AM
in reply to: #5056693


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Subject: RE: Jeff's Long Course Group - (Open)
Jeff. I'm blown away by your swim time!! That's incredible!! That is definitely my discipline which needs the most improvement this winter!! My marathon is tomorrow so after I recover from that I'm going to start working specifically on the swim!!
2014-10-11 8:36 AM
in reply to: #5058895


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Subject: RE: Jeff's Long Course Group - (Open)
Have a question for you about the marathon. It's going to be in the 49 deg range at the start tomorrow. Do you prefer to run in shorts and t shirt when it's chilly for a long run or do you run w tights and sleeves? I'm not a fan of being cold but don't want to have to strip layers off later if I don't have to. Do you think either way affects performance?


2014-10-11 9:16 AM
in reply to: ARtridad74

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Subject: RE: Jeff's Long Course Group - (Open)
Originally posted by ARtridad74

Have a question for you about the marathon. It's going to be in the 49 deg range at the start tomorrow. Do you prefer to run in shorts and t shirt when it's chilly for a long run or do you run w tights and sleeves? I'm not a fan of being cold but don't want to have to strip layers off later if I don't have to. Do you think either way affects performance?


Yes, both way can affect performance. I would say being to warm affects it more. I usually start considering wearing tights when the temp drops below 45 and arm warmers when the temp is below 60. Arm warmers are nice because you can just roll them down if you start to get hot. A lot of people will also just wear a throw away long sleeve shirt and strip that off at some point. If you toss the shirt at an aid station, they usually take all clothing and donate to charity, so it's a win-win.

Good luck and let us knows how it goes.
2014-10-12 7:39 PM
in reply to: #5058896


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Subject: RE: Jeff's Long Course Group - (Open)
I picked up a pair of arm warmers. That was a great idea!

I had a great run today. I beat my goal and set a new PR in the marathon. 3:42:58
2014-10-12 7:49 PM
in reply to: ARtridad74

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Elite
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Hattiesburg, Mississippi
Subject: RE: Jeff's Long Course Group - (Open)
Originally posted by ARtridad74

I picked up a pair of arm warmers. That was a great idea!

I had a great run today. I beat my goal and set a new PR in the marathon. 3:42:58


That is awesome. Congratulations

And I love my arm warmers. Wore them today on a chilly start to the day on the bike.
2014-10-12 7:52 PM
in reply to: #5059222


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Subject: RE: Jeff's Long Course Group - (Open)
I've never had any and didn't even think about them. I wore them for about 9 or 10 miles. Was glad I had them!
2014-10-15 9:14 AM
in reply to: ARtridad74

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Subject: RE: Jeff's Long Course Group - (Open)
How's everyone doing? Has everyone wrapped up the season, or are some still racing this year?


2014-10-17 7:44 PM
in reply to: #5059227

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Subject: RE: Jeff's Long Course Group - (Open)
I am still training for IMFL and taper starts on Sunday. Yesterday I had a 4 hour bike/1 hour run brick and tomorrow I have a 2 hour run followed by a one hour swim. I have mixed emotions. I felt ready 10 days ago but had my anniversary vacation so missed 2 swims, 2 bikes, and had to cut my long run of 3 hours down to 1.5 hours. Really hope I maintained that cardio!! Time will tell.
2014-10-18 11:21 AM
in reply to: midwesttrimom

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Subject: RE: Jeff's Long Course Group - (Open)
Originally posted by midwesttrimom

I am still training for IMFL and taper starts on Sunday. Yesterday I had a 4 hour bike/1 hour run brick and tomorrow I have a 2 hour run followed by a one hour swim. I have mixed emotions. I felt ready 10 days ago but had my anniversary vacation so missed 2 swims, 2 bikes, and had to cut my long run of 3 hours down to 1.5 hours. Really hope I maintained that cardio!! Time will tell.


I forgot you had IMFL still. Only a couple weeks now. Taper is amazing. Don't worry about the vacation. Not much you can do about it and, NO you did not lose any cardio in that short of time. I missed 3 weeks of running leading into my taper because of injury/illness. This meant my long runs of 17, 10, 18, every mid week run and every brick run. I used the 3 weeks of taper to let my body recover and get strong and focused on race specific preparation. While I could have used those 3 long runs, I still did an 11:21:11 on my 1st IM. So you will be fine. Make sure you have a plan, and a back-up plan, and maybe even a plan C and you will do fine.
2014-10-19 8:25 AM
in reply to: #5061005


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Subject: RE: Jeff's Long Course Group - (Open)
Good luck in IMFL!!
2014-11-03 10:17 AM
in reply to: midwesttrimom

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Elite
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Hattiesburg, Mississippi
Subject: RE: Jeff's Long Course Group - (Open)
Originally posted by midwesttrimom

I am still training for IMFL and taper starts on Sunday. Yesterday I had a 4 hour bike/1 hour run brick and tomorrow I have a 2 hour run followed by a one hour swim. I have mixed emotions. I felt ready 10 days ago but had my anniversary vacation so missed 2 swims, 2 bikes, and had to cut my long run of 3 hours down to 1.5 hours. Really hope I maintained that cardio!! Time will tell.


How was IMFL?
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