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

[Bluetree]

I ran tonight at the track for 3 miles... in 27 minutes (9 minute miles).

I started out slow and did a few sprints. I made sure to do deep belly breathing and whenever my breathing got too fast or labored... I would slow down and get my breathing under control.

No side cramps!

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.)

[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.

[Wahine]

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.

That's what your special needs bag is for half way through the ride. I stashed a full sized Toblerone bar in mine, plus some other stuff. I ate half the bar and went to the Porta Potty, (left the bar outside next to my bike), when I came out it was gone.

People stash all kinds of things in their special needs bags.

I completely skipped my run today. I was supposed to go out for 14 miles. DH and I had to go into the big City to do house building errands. We didn't get back until 4:30 and although I had enough daylight, I said screw it. I feel a little guilty but I know that I tend to be an overtrainer so it was probably good for me to rest if I felt that way.

[Grog]

There's something heroic about running in the pouring rain. Yet, it's the best running, especially if the rain is not cold.

Had a quick, 25-min run before dinner tonight, very gentle, kept my heart rate low except for four or five short intervals just to remember I could move my legs faster. I'm racing the Divas' 8K tomorrow (cool hot pink race shirt!). Should be fun!

[KSH]

That's what your special needs bag is for half way through the ride. I stashed a full sized Toblerone bar in mine, plus some other stuff. I ate half the bar and went to the Porta Potty, (left the bar outside next to my bike), when I came out it was gone.

People stash all kinds of things in their special needs bags.

I completely skipped my run today. I was supposed to go out for 14 miles. DH and I had to go into the big City to do house building errands. We didn't get back until 4:30 and although I had enough daylight, I said screw it. I feel a little guilty but I know that I tend to be an overtrainer so it was probably good for me to rest if I felt that way.

Someone stole it? Dang. I guess they were desperate?

Oh well, you can make up the run later!

Well, I'm off to my first race of the season... a duathlon!

[Bluetree]

GOOD LUCK K!

[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.

[Shiraz]

Well, I had one of those runs that you just want over. I ran with two running buddies and I seriously bonked at 8 miles. We were on an 11 mile plan and I ran walked the last three. I had the perfect sleep, breakfast and prehydration. I had my h2o and glu at the usual time. The only thing I can think is that the temp was almost 70 degrees and and my body has not adjusted to the warm condition yet. I felt like I was getting heat stroke. What a terrible run. I would have jumped in the first car who offered a ride, seriously! Once I got behind the "eight ball" I just could not get the grove again. Oh well!!! Hope next week is better. I am riding my rode bike tomorrow, yeah!!

[yellow]

Well, I had one of those runs that you just want over.

Anita...sorry to hear that! I think it'll take our bodies a while to get used to the temperature change. I ended up going for a mountain bike ride in Park City yesterday (thinking: it'll be cooler up there) and thought I was going to keel over and die between the temp (it was 70* up there too) and sucking wind (it's not THAT much higher than Salt Lake--only about 1500' higher where we were--so I can't blame it on elevation). I am so out of shape for riding.

Went for what ended up being a nice, slow, recovery 9 mile run on trail this morning. It was only 40*, so it felt great. I was looking back at my log and I haven't taken a day off of running, riding, or skate skiing since March 2. I feel OK (probably because I really haven't been going at it super hard) but maybe, just maybe, I'll take Tuesday off since it's supposed to rain!

BTW, I love reading tattiefritter's posts. I just love that over the pond speak. Thanks for the smiles, TF!

Eagerly awaiting KSH's report...

[Grog]

Wooohoo! Don't want to steal KSH's duathlon thunder but I just finished a running race and I'm happy!

I made it 5th in my age group (30-34), and three minutes faster than last year for the same race, same 8K course. It's the place where I usually run on Sundays (and it was just as foggy/wet as usual) so it was fun to see the same setting but with even more runners than usual, and so many woman! (It's the "Divas' run", a women-only race). Some of the women had really cool accessories like feather boas and sparkling tiaras, quite funny! And such a good atmosphere!

LogDiva32 was supposed to be there somewhere but I didn't see her. I was hoping for the organizers to post the race results sheet with all the names so I could figure out her race bib #, but they only posted part of it and I couldn't find her.

I'm now 6 weeks from my half-marathon. Two years ago you would have told me I would be doing such things and I would have laughed SO hard.