Long and Less Long Runs: 3-12 to 3-18

[KSH]

WTG, K. Looks like your speeed is really starting to pick up.

I planned to do a 1 mile easy recovery run (did a 3hr. hard ride on Wednesday and a 20mi/3mi brick yesterday) but felt pretty good so I stretched it to 2 miles... then 3 miles... then 6 miles. The new cushy running path at the park is wonderful. I'm still very slow but my legs felt pretty good, considering.

Question for anybody... my coach is gone for the weekend on some Ultraman thang, but he left me instructions for my race on the 25th. He pencilled in a "race simulation" this weekend. Then he has me taper for the week, with just a few 30 min. runs/rides thrown in to stay loose.
What pace does one go for a race simulation? Is it an easy pace, where I just get the mechanics down and practice transition? Or do I actually blow out for the whole distance at race pace? (BTW, my first race of the season is a 3mi/12mi/3mi duathlon.)

WOW! Great job on the 6 miles. Sometimes things feel right and you have to go with it.

As for the race simulation, "train like you race, and race like you train". Why wouldn't you make a good effort of it? As long as it's a couple of weeks before the Du, you will be fine.

My coach had me do a simulation Du for my race this coming Sunday... 2 weeks before my race. I gave it my all.

[Bluetree]

"...race like you train"

You mean I can stop in the middle of the race and go to Starbucks?

[KSH]

You mean I can stop in the middle of the race and go to Starbucks?

HA! Sure! Go for it.

On a serious note though... I was wondering last night, that if I saw a place to eat on the Ironman bike route... if I would be "allowed" to stop and get some food.

I could seriously eat a meal and keep riding... no problem. If I did it at around mile 50, I am certain I would still be good for the run.

[Bluetree]

As for the race simulation, "train like you race, and race like you train". Why wouldn't you make a good effort of it?

I was thinking about that, Karen, and I realize that I have a lot of horse racing issues conflicting with my tri training. Just like I can't mount my bike from the "wrong" side, I'm finding that a lot of what I know about training race horses doesn't relate to how I train myself.

For example, a competent horse trainer NEVER goes full out when training a race horse. A hard workout is considered about 70-80% max effort, and is only done once every 7-14 days. A few trainers do short, speed drills (1/4-3/8 mile) called "blow-outs" a few days prior to a race as a sharpener, but most go up to a race on long, endurance building gallops. A workout at race/pace distance is considered anathema, which probably is the source of my confusion.

[kelownagirl]

Run #5: I ran 2 km again this morning. I wanted to try biking followed by running so I did 5 km with one tough hill and then ran 2 km without stopping. I feel fine so I will try it again next week and so 10 km bike first instead.