I missed this! Yes arms do look great... but...
the 90 minutes "wall" is pace darlin. pace pace pace.... if you run 9:30- 10:00 for the first three or four miles, or until heart rate "settles in" you will last MUCH MUCH longer... not only that,,, when we are used to runnign shorter races, we get pace "lock in" so we start fast and then attempt to dig deep to finish. Longer runs, especially 15o minutes plus, or like 13.1 after 4-5 hours of sweat, there is nothing left to dig for. In your 70.3 you want to start out at 11-12 mm pace.. light smooth short stride.
have to manage pace... otherwise your body will not process nutrition, and the heart just gets tired.. there are "maybe" only so many beats... I am not sold on that theory- but I do know this, if I am gunna run out, I'd liek to be as close to the finish as possible.
your event is 300-400 minutes, and the abillity to survive will be determined in the pace you set during the first 100.
the race starts at mile 10. if you can run after mile 10, you will pass all of the newbies that blew their wad early!
believe me.
be mad at me
hate me
be a more experienced pofessional athlete than me
but on this one element please pleeeez - BELIEVE ME!
it will be so exciting to welcome you to ironman! of course it will have already happend wth others, but I like to think I'm special.
can't wait
:jump1:FF:jump1:
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sparrow
Guest
What a day. I finally got to my stuff-but it was quite a fight getting there. I had so much to get done today before my workout.
6.5 mile run
2500 swim
Both felt good, ankle is really holding up as long as I ice after and sleep with it propped. Swim felt weak and uncoordinated for the first half and then eventually I felt like I could go forever.
6.5 mile run
2500 swim
Both felt good, ankle is really holding up as long as I ice after and sleep with it propped. Swim felt weak and uncoordinated for the first half and then eventually I felt like I could go forever.
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I have only felt that way once, but I really liked it alot. it was very meditative and peaceful.
I want to find that place again.
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sparrow
Guest
This felt like a weak week (ok that was weird) in the way of totals, but looking at the totals I realize I did better than I thought. Maybe it really is getting easier. I'm running 6 first thing in the morning-so this includes that mileage. I have one more week and then I'll taper according to my plan. I don't know what the week will bring but it will hopefully look pretty similar to this one.
S-5000
B-85 miles
R-17 miles (NO aquajog-I ran it all)
full body weights/core
The 70.3 Vineman is tomorrow. Its the same course I'm doing but its an Mdot event. I have a few friends ready to roll tomorrow and I look forward to talking to them when they get back home! They have perfect weather, thats for sure
S-5000
B-85 miles
R-17 miles (NO aquajog-I ran it all)
full body weights/core
The 70.3 Vineman is tomorrow. Its the same course I'm doing but its an Mdot event. I have a few friends ready to roll tomorrow and I look forward to talking to them when they get back home! They have perfect weather, thats for sure
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Sparrow, did ankle problems keep you from doing more bike miles? How is your back doing? My back got sore from about 70 miles on a week ago Saturday with FF.
Sparrow and FF,
What is the difference between an Mdot-sanctioned 70.3 and a non-Mdot sanctioned 70.3? Is it just the sponsorship and logos?
Sparrow and FF,
What is the difference between an Mdot-sanctioned 70.3 and a non-Mdot sanctioned 70.3? Is it just the sponsorship and logos?
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sparrow
Guest
I only got out on the trail once this week, and that was the 45 miler. The rest of the miles came from doing hit and miss sessions around town. Believe it or not, 85 miles in a week is decent for me. I just can't put in the miles as well on the bike because there are very few options around town (major suburbia here). To get to some good riding ground I need to travel about 40 min (plus the long bike) and its time I hardy ever have alone. The ride is not currently my weakest link, but I do worry about my back because the ride in this race is extremely hilly and notoriously windy.
The ankle got increasingly BETTER this week as I was even running on it. Swelling all but disappeared by Thursday. As long as my runs aren't faster than 9 min miles it does fine. Good thing I don't need speed for this race
The ankle got increasingly BETTER this week as I was even running on it. Swelling all but disappeared by Thursday. As long as my runs aren't faster than 9 min miles it does fine. Good thing I don't need speed for this race
S
sparrow
Guest
Oh and as for Mdot-I think it really just comes down to the quality of the race and that its official for those trying to qualify for certain other races. The Mdot sanctioned races have good reputation for strong, organized quality races with great sponsors and tend to bring a lot of the crowd with them. The others are just as worthy of "iron" status (heck the distance IS the same!) but aren't backed by these endorsements nor are they "official" if someone is trying for a slot at other sanctioned races.
The Vineman 70.3 going on today is a qualifier for the 2008 Ironman 70.3 World Championship in Clearwater, Fl. and slots will be given at the awards ceremony. This is an element that won't be present for my race in 2 weeks.
The Vineman 70.3 going on today is a qualifier for the 2008 Ironman 70.3 World Championship in Clearwater, Fl. and slots will be given at the awards ceremony. This is an element that won't be present for my race in 2 weeks.
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sparrow
Guest
So I'm getting a lot of good real experience pointers from my buddies who just did the course. Apparently the ride is a lot more hilly (bigger hills) this year and the run has fewer really hard hills, but still consistantly rolling. She told me where the really bad hills are on the bike and where to gear up or down by mileage. She told me to ride the run the day before to get familiar. Its an out and back course so I'll only need to ride it one way as to not ruin my taper. Thats all good stuff.
Today I ran 90 min 9 min pace. Running is still a challenge but I'm hoping I'm just tired and will rev up once rested. Its a really really nice cool day today which made that run feel way easier than it normally does.
Today I ran 90 min 9 min pace. Running is still a challenge but I'm hoping I'm just tired and will rev up once rested. Its a really really nice cool day today which made that run feel way easier than it normally does.
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sparrow
Guest
Felt fresh today, even after a late night 10 mile run. Increasing carbs and it feels good. Rode 20 miles all hills and then 2500 in the pool. Took a bit to warm into the swim-like last time- but after a choppy 500 I was good to go. Full body weights tonight while my kids are at swim team.
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sparrow
Guest
Got a little intestinal bug last night so for now I'm home bound. I'm hoping to sleep it off and maybe do a little weights or something later if I'm hydrated etc. enough. Its a bummer but the bright side is that its happening NOW, not in 11 days
Hope you feel better, Sparrow!
A couple of quick questions about swimming...
1. I have upped my swimming to 1 mile training sessions. I go 100 yards x 18 with 20sec rest periods. This is a big improvement from when I started. This is in preparation for an Oly length in October. Question: do you think 1 mile 3x / week will be sufficient for me?
2. My pecs and biceps are quite sore right now. I just got back from 1 mile using a pull buoy. Are pecs and biceps used much in swimming? My lats aren't sore. Does that suggest anything about my form. I am still gonna have my daughter film me swimming for your critique.
3. After watching some videos of swimming, I focused today on high elbows and entering the water with my hand before I was fully extended and then extending underwater. This seemed to be more fluid for me. Does this make sense?
Thanks
A couple of quick questions about swimming...
1. I have upped my swimming to 1 mile training sessions. I go 100 yards x 18 with 20sec rest periods. This is a big improvement from when I started. This is in preparation for an Oly length in October. Question: do you think 1 mile 3x / week will be sufficient for me?
2. My pecs and biceps are quite sore right now. I just got back from 1 mile using a pull buoy. Are pecs and biceps used much in swimming? My lats aren't sore. Does that suggest anything about my form. I am still gonna have my daughter film me swimming for your critique.
3. After watching some videos of swimming, I focused today on high elbows and entering the water with my hand before I was fully extended and then extending underwater. This seemed to be more fluid for me. Does this make sense?
Thanks
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sparrow
Guest
1. Yes that is a good plan and sufficient
2.Swimming works everything. You are bound to wind up with sore spots. Pecs are used greatly in the stroke. Bicepts are used primarily during the "recovery" part of the stroke and the extention/initial pull. If have been working on higher elbows and extending more that would account for the sore biceps.
3. GREAT things to work on! Those are key.
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sparrow
Guest
I feel way better. I think I just needed to get something out of my system.
Before I taught masters yesterday I had done the squat rack, one leg presses and DB chest press on a stability ball. I am SORE from that stuff. ha!
Today I had an awesome ride for a short 45 min. It was intense and full of hills. Then I ran for 45 min and it was a piece of cake. It was also full of hills and it wasn't that bad! I kept my 9 min pace regardless of downhill/flat or hill. I fished my day with some arm/shoulder weights at the gym.
Put some pasta in with my chicken and salad today. I rarely eat pasta. It was delicious.
Before I taught masters yesterday I had done the squat rack, one leg presses and DB chest press on a stability ball. I am SORE from that stuff. ha!
Today I had an awesome ride for a short 45 min. It was intense and full of hills. Then I ran for 45 min and it was a piece of cake. It was also full of hills and it wasn't that bad! I kept my 9 min pace regardless of downhill/flat or hill. I fished my day with some arm/shoulder weights at the gym.
Put some pasta in with my chicken and salad today. I rarely eat pasta. It was delicious.
Glad to hear you're feeling better. If you have access to them, give kettlebells a try.
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sparrow
Guest
45 min bike
2500 swim
Bike was heavy and leg wasting. This was my last hard day of that. yehaw!
Threw in some sprints in the pool. I'm part of a parent and coaches relay this weekend at my kids' championships swim meet both Sat and Sun. We have 325 kids on our team. They're all dying to see us coaches swim. Ha. It will be humiliating, I'm sure. I'll find time to do some smaller runs in the evenings this weekend but other than that. I'm heading into full taper baby! whoo hoo!
totals:
Swim: 5000
Bike: 60
Run: 10
2500 swim
Bike was heavy and leg wasting. This was my last hard day of that. yehaw!
Threw in some sprints in the pool. I'm part of a parent and coaches relay this weekend at my kids' championships swim meet both Sat and Sun. We have 325 kids on our team. They're all dying to see us coaches swim. Ha. It will be humiliating, I'm sure. I'll find time to do some smaller runs in the evenings this weekend but other than that. I'm heading into full taper baby! whoo hoo!
totals:
Swim: 5000
Bike: 60
Run: 10
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