SWBKRUN MENTOR GROUP - FULL (Page 19)

Yep, about 3 weeks of speed and only really need one per week. The speed should be about 20 to 30 seconds faster per k than your 5k race pace for about 400m, followed by recovery for 400m or until you are back in your HR zone. Reps start at about 4 and then upto about 6 by week 3. This is usually once per week. Another run in the week would be a tempo rin where you run the whole run at 80% of MHR. This is usually about 5 or 6k. The other runs are at steady pace which will be slower that your race pace.

Mindy - Way to go in signing up for the Disney Marathon!!!  I've heard that it's one of the best ones to do.  We used to live in Tampa and that's what all my running buddies told me.  Yes, this is before I was stricken with the running/triathlon bug.   I waited too late and now we've moved away.  You'll do great, I'm sure!  Just remember slow and steady in your training.

I've completed 2 sprint triathlons, so far and have my 1st Oly coming up in September.   Followed up by my 1st marathon in October.  The Marine Corp Marathon!! I am totally stoked about this race.  I jockstrapped for my running buddy last year.  An amazing race!  She's going to jockstrap for me this year.  I've encouraged 6 others from work to run it, too.  We had our first 12 mile run last weekend.  Good stuff!  It's always easier to run long when you've got somebody with you.

I haven't posted much this summer, but I've been keeping track on everyone.  Adam - how's your road rash healing up?  Those were some nasty wounds!!  Rich - you are awesome!  Great work!  Steve - I'm with Adam!  Details on Mt. Ranier???

Take care everbody! 

I did another race on Saturday (Aug 18th). Was supposed to be a spring tri, but swim was cancelled due to the cold water, so ended up as a Du.

Check out my race report if you are interested.

Now training for Wasaga beach Olympic distance debut.

Good job Adam. I only wish I could do 20 minutes for a 5k. (my best is 25).

I did a 1/2 marathon yesterday and was supposed to be a training run, but ended up running it pretty well )2hr 10M)and taking 11 minutes off my last 1/2 time (mid July). Still getting closer to a PB (2:05), which I hope to break on October 14.

 This Saturday is my Olympic distance Tri debut, really concerned about the swim as it is a 695 meter out across the lake and then back. I'll probably end up doing my comfort stroke but hope to get it done. Bike and run not really an issue (I hope I haven't jinxed myself now).

Ok, Benson... that's enough of a dangle for me.  I'm going to read your race report ASAP!!!  Should be interesting...

I completed my 1st olympic distance tri today.  I don't have official times yet and I screwed up my watch on the swim and the bike.  But regardless of official times, let me tell ya, I crossed that finish line feeling awesome.  I balanced giving it all I had and not overextending perfectly today.  What a feeling.  It was great!!  i'll get my race report up sometime after they post the results. 

Hope everyone's doing well!!

Hey Benson, Jan, well, they cancelled the swim due to high waves and undertow so ended up doing a Du (10k, 40k, 5k). I completed it in 3hr 10m, so was happy with that. I have posted a report in the race reports section.

 I'm off to read your report now.

Hi everyone!  What a great day here today in Northern Virginia.  Highs of 65 and bright, beautiful, sunny blue skies.  I reached another uncharted territory on my run today leading up to my first marathon in Oct.  A friend and I ran 18 miles this morning.  Wow... I'm not feeling too bad either.  There might just be hope for me after all in the Marine Corp Marathon. 

What's everyone else up to?

Hey Steve, sounds like you had a good race even without the training. I'd hate to be in your age group if you had been training. Good job.

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