Mad Manatees 2015.3 CLOSED (or Poptarts? Pet pics?) (Page 2)

Hope you get to see him! It sucks that the short notice means his ticket would be so expensive.

After hearing more about the BB, I thought about doing it.  I decided that even though I could probably manage it, I'd pay dearly for it.  Maybe next year.

Oh, lookit me all figured out the new thread before 3 days and 8 pages get done....

We just had our long weekend, and I had to work the Saturday, so I didn't get one.  Booo.  But my next month contract is T-F, so I will get 3 long weekends in a row.  Yaaaay!

Had a great ride last night in the sun.  First outdoor ride I have had this year that I could wear short sleeves.  Not because it hasn't been warm, but because I have been riding at Oh-Dark-Thirty to get done before work.  It was lovely.

Yay for 3 day weekends and for training in the sun!!!!!!!!

Ok, I've not heard back from Lisa's associate (yes, i know, it's only been a day) and after a LOT of thought I think I'm going to try to build my own plan. Based on some research and recommendations by people who've been there done that I'm thinking I'll incorporate some speed work, hill repeats, tempo work, dm incline work and, of course, trail running and trail climbing.

My question to the group is what is a good starting spot after two weeks off from my marathon training.  During training I got up to 40 mile weeks.

Here's kinda what I'm thinking:

Monday easy trail

Tuesday alternating Tempo and Speed

Wednesday easy trail or cross

Thursday alternating hill repeats and hill tempo

friday easy trail

Saturday long trail (I've scouted several trails with good elevation gain and will gradually increase length)

Sunday yoga/bike

Allright, hit me.

For more info on the tempo/speed stuff here is where I'm getting that

ETA: I am calculating my long runs based on time rather than distance because of the nature of  trail runs.

Have fun in Vegas and chillin with J. Looking forward to the IG pix!

YES! Now you are talking I was hinting at this.

I would use JD tempo/speed stuff for those Tuesdays but yeah, it sounds good to me. It's not rocket science, as much as it seems some people want you to believe. You just need to always remember why you are doing any one workout and how it contributes to your goals.

*I would also add to try and think of this more like a marathon than a half marathon. 

*happydance*

So am I asking for injury by jumping in to two speed work days a week? If my max marathon training mileage was 40, but it's been a few weeks, should I start at 20ish maybe?

Oh, one more thing. Sundays. I assume you work more of a Mon-Fri. Sometimes having a weekend day off could be nice but it's also a good day to actually get a larger chunk of work in...so don't be afraid to shift it. Another thing, as far as specificity if you enjoy hiking, I think it would be the best kind of cross training you can do. 

Yes. Even I don't do that. Also, don't make big increases in volume and speed at the same time. So first, add a speed session. Then increase volume (keeping that speed session) then add the second speed session. 

You do have to play by the rules. 

As for volume...yeah that is always a hard one. 20 should be fine I think...but that's a little more subjective.

I'm no expert, but I see zero off/rest/recovery days.  As coach told me, I'm not as young as my pal LT and need to recover differently than her because of our age difference (she's 36 and I'm 42).  I think I often get 2 rest days after the biggest build week but always get one day completely off every week. 

Sunday

Yoga/bike is slated but that is the off day. I'm sure TJ reserves the right to take it completely off if need be. 

I do, personally believe that people tend to schedule too much off time.

In most cases I benefit more from a very easy day than an off day. You just need to know what very easy feels like. 

Yeah, I changed Wednesday to yoga/cross and Sunday is yoga/cross. Those will be easy to moderate rides and/or yoga. I think that will give the old bones a couple of rest days. I plan to do yoga on the speed days as well. Trying to keep up on strength and flexibility that way. Jasyoga has some great videos for runners.

and biking is so low-impact. And Monday is an easy run so you don't have to worry about maybe overcooking on the bike and being unable to complete a quality workout. Since that is not until Tuesday

I also dropped the Tuesday quality work until week 5 and put in another trail run.

And you could always not take sunday off and do another easy trail run or something, then swap that out when you add your next quality session

Yeah, that's sounding a lot better now. Work things back in as the body is ready for it.

That's pretty blazing fast.  I do find that interesting that with the strength focus you surpassed your speed expectations.  Unfortunately, I held closer to conventional wisdom last night and the extra strength I've worked on did not translate to additional speed.  I changed my weekly 3 mile tempo run to 6 x800.  I felt strong but the leg speed was not there.  I've ramped up my cycling too and that always seems to have a negative effect on my speed.  I think I'll start adding an R pace session periodically so my legs start regaining some memory of a semblance of speed.   

Since "strength" is applied to almost everything nowadays (making the term almost useless as a descriptor), what difference in the strength work did each of you have? Adrienne, I think you run hard on some hills?

Originally posted by StaceyK

Originally posted by Asalzwed

Everyone got some exciting stuff going on  for the long weekend?

Oh you doth toy with me, no long weekend here, yet. Edit: out of jealousy I just checked the calendar to find out when our next one is and HAPPY DANCE it's next weekend

Oh good. I'll be over for the sausage sizzle then (I finally figured out that's what you people call a barbecue)

On day 5 of nothing but tiny bites of cracker, rice, banana, white bread. Yesterday I added in a little bit of boiled chicken as well. That and electrolyte beverages are all I can handle right now (and sometimes not even then).

again huge thanks to everyone who checked in on me and supports me.

For those who don't know I'm being wiped out by, in my tradition of unspellable illnesses, amoebic dysentery.

Sadly it isn't even a beginning boost to racing weight since I've GAINED 2kg in the last week. (Not bloat--that's from gas--actually I'm a little bit dehydrated). Metabolism is way out of wonk. Actually, all systems are.

Back to Australia June 3rd, can't come soon enough, will fly to Jakarta as soon as I'm able to start citizenship application at the German embassy.

(OperationGermany.jpg)