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

[Wahine]

I just got back from 45 min in the dreadmill. My legs are pretty tired still from the weekend, hill work on Tues and hills on the bike today. Treadmill seemed like a good option, that way if I ran 10 min and still felt like cr@p, I could bail and go home. Not to mention it was dark outside by the time I was able to get to my run. Safer indoors. I managed to squeeze out 4.78 mi with some steady zone 2 work,maybe a little higher, I didn't have the HRM on.

I came home to a lovely dinner and clean kitchen. My support crew took his job very seriously tonight. I'm soooooo lucky.

Time for bed. I M BEAT!

[kelownagirl]

I went for a run yesterday. (Run number 4.) 2 km without stopping. Listening to you ladies, I realize my speed is abysmal but I am working on running without stopping so I guess that's ok.

2 km in 13 minutes. That's about 10 min/ mile....

[rocknrollgirl]

Well Yoda,
I would not wish heavy legs on anyone, HOWEVER, it does give me some degree of comfort to know that your legs still hurt from last weekend too.

I did a big day on Saturday( well big for me), rested my legs Sunday and Monday, swam and lifted Tuesday and Wed they were still tired!

I got on my mt bike on Wed and started to pedal and was like oh crap.....

I should know by now that if I am here, up to my armpits in lactic acid, that you guys are out there feeling the same thing!

Comfort in shared pain....

[tattiefritter]

I'm knackered this week as well so glad its not just me. I wussed out of commuting today as I just felt really tired when I woke up (I had a feeling when I was getting my kit ready the night before I wouldn't ride). I think my holiday is catching up with me as I did quite a bit of riding (and beer drinking which always messes me about) when I was off. Had a big day yesterday in that I had a lunchtime run, a chiro adjustment and a yoga class also had a sports massage on Wednesday so my poor body has been bashed, prodded and stretched a bit.

Anyone else feel tired after chiro adjustments? I went for a ride in the evening after the sports massage as well but I'm not sure if I should have done?

I'm having an easy weekend - no long MTB ride with the boys just a short pootle with a girlfriend of mine to catch up on things followed by a beer at the pub

[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.

[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!!

[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!