Someone's Faster! - Triathlon Week

hmullett · 07-20-2006, 07:15 AM

ARRGH! I was out on a 30/8 brick last night, and about 14 miles into the bike portion, when I got smoked by this guy on a bike! So, naturally, I pick up on the pedals and try to catch him. I was cruisin' at 25-26 mph and he was still really pulling away. Now I really have someone to chase. I've seen him out on rides before, so I'm going to train faster so that I can maybe at least keep up. Let me tell you that my legs were hurting on the run, so, looks like more speed workouts to gain strength and speed stamina.

Heather

sfricks · 07-20-2006, 08:28 AM

I just read an article about old school training and new school training.
Old school: Base, rest, interval
New School: Base with interval thrown in for strength, rest, repeat
Hammer on girl!

Spike10 · 07-20-2006, 12:11 PM

Me and my coach were out last night and about 10 miles into the ride going up a long hill this guy passes us, well my first thought is to hammer the pedels and blow him back to where he came from, but my coach just turns his head and smiles, knowing him for years I instantly knew what we were about to do, down shift one cog on the cassette and pick up the cadance. The guy ahead of us blew most of his energy just passing us so he was easy to catch and pass, we cruised by with not so much as harder breathing and his ride was done. :) Moral to the story is, know your gearing, legs, and wind, then you can be competitive with just about anybody.
Spike.

sfricks · 07-20-2006, 01:30 PM

Great story Spike! I tried that Sunday and the guys that passed me kept hammering! Chased 'em down anyway and pretended it was easy. Thursday's done and my legs still ache. The AM 11 miler didn't help that any.

So Spike, ready for the Oly? You de man. That's a tough distance. Predections on split times? Race goal? Ready for T1&T2? Running & biking comando feet? Do tell!

IM, how's your running coming. I've got to get in more base miles. Only 3 months until the dance. 2.5 to taper. Where are your distances now? Do you have a rest week(s) planned? Are you doing base / rest / interval or mixing it up?

hmullett · 07-20-2006, 03:11 PM

Well, let me give you the rundown for this week, a recovery week (actually, a get back in the saddle week)
M-30 mile bike
T- 25 mile easy ride
W-30/8 brick
Th-3200 pool
F-14 mile run (9:15 - 9:30 pace)
S- 25/4 brick (hard bike)
Sun- 3500 pool am....10 mile run interval pm

then the next week, its a heavy run week

swim 8000y
run 46 miles
bike 90 miles

following week is bike week

swim 7000y
run 25 miles
bike 200 miles

I think that with this schedule that my coach has laid out, I'll finish the IM, and hopefully have a time that's reputable. We'll see.

Oh, commando feet?! I did a run two weeks ago (only a 5) and ended up with blisters again. I'll take the socks! :)

Heather

sfricks · 07-20-2006, 03:32 PM

Holy cow. IMs looking at a 9 hour Ironman!!! You're serious about this. Where do you find the time?!! I'm happy to squeek out 10 training hours a week after working 70 and giving to the family. 9:15-9:30s is cookin' too. I can pull that kind of pace but these hills kill me after about 10. I ran an easy 11 at 11:01s this AM. Keep going. My $s on you!

Sorry about the tender feet. I agree, keep the pups covered. I will do up to 6. After that, I always wear socks. If you have a sprint coming up consider some shorter runs to toughen your feet so you can speed up T2.

Hernan96 · 07-20-2006, 08:00 PM

Heather,

What training program are you following? Are you using a coach?

Chris

hmullett · 07-20-2006, 08:26 PM

yeah, I've got a coach. Let me know if anyone wants the 7 month program. I paid 900 for it, but worth every penny. My coach wins almost all of the tris around here and he owns the running store. So, he's worth the salt! I don't know about the 9 hr (sha!) but, I know that if I continue to follow the plan that I'll finish.

Heather

sfricks · 07-21-2006, 06:06 AM

IM, I did my last IM on less than 10 hours and 4 excercises a week, blew my knee out and walked the marathon and sill finished in under 15. I'd say you're going to make a lot of athletes sad by moving their finish place down one more spot!

(OOPS... had to edit this... IM#1 is Heather aka Ironmom and IM#2 is Ironman.)

hmullett · 07-21-2006, 07:20 AM

Scott~ You know how to make a person feel better! I overslept this morning and missed the opportuntity for my run, so I had to ditch that workout. Frustrating. I won't have daycare issues (or lack thereof) in a few weeks when school starts back up, so then any excuses are out the window!

I'm fully expecting to walk during the marathon, hopefully I'll run at least half. But I don't want to set my expectations too high.

Oh~question about your headphones? Did you get a time penalty? I'm asking because I might want to do the same, and if its only a time penalty, I'll take it!

Heather

Spike10 · 07-21-2006, 07:41 AM

Heather, keep on hammering and don't beat yourself up on missing a workout here or there, life happens and you could probable use a break too. I'm with Scott, my moneys on you!
To answer your questions Scott, my only prediction for my race is to finish because last week I strained my left achilles tendon on my long run, this is due to an old bout with tendonitus that I suffered about 20 years ago but it jumps up every now and then to let me know it's still there. Swim is smooth and slow but steady so that portion should be good and I'm looking at about 45 min. to an hour (I said it was slow), the bike will be my favorite part since it's my strongest event and the tendon does not hurt when I ride, with that big hill in the first part of the race I'm shooting for 1:15 to 1:30. As for the run well........ It just might be a walk so I'm looking at between 3 and 4 hours to complete the race. Transitions are smooth and relaxed, I found that lay out is a huge part of a quick transition. I will let everyone know what went on on Monday, till then, healthy happy training to all.
Spike.

hmullett · 07-21-2006, 11:58 AM

Spike~ Good luck and let us know how it goes! Remember to have fun, too.

Heather

sfricks · 07-21-2006, 02:03 PM

Spike, good luck. Sorry about your heal. I'm having a lot of foot pain myself but it's from doing too much running without a proper base. As far as the slow part... If I have ever given you the impression I'm fast forgive me. I'm fiercely competitive but not fast. My last Oly swim was 34 minutes. I'd like to think it was the 2 foot seas but in reality, I'm just plain slow. My last 70.3 run was 10:24 miles. Don't sweat it dude. You're out there and that speaks volumes of your character. How many of your friends and associates could do that race! My motto, "compete to complete".

IM, forget the headphones. I wore them a) because I knew with my torn up knee I couldn't finish the run without distraction and 2) because they don't monitor back of the packers here. In your IM quest I think you're going to rock. You'll most certainly be on the corse when the day is still young and officials are watching. The penalties are variable time penalties but after either 2 or 3 (I can't remember which) you get DQ'd. Not an acceptable risk. If you have a cheap (something that if it were stolen wouldn't kill you) MP3 player, by all means take it and soke up some relaxing music before the swim start but leave it in your warm-up bag. This infraction isn't tolerated well in most 70.3 distance races and beyond.

hmullett · 07-21-2006, 05:14 PM

thanks Scott!

Heather

hmullett · 07-24-2006, 07:13 PM

Spike~
Waiting patiently for your race wrap up!

Heather