Sparrows Experiment

tsilcyc said:
One wonders why you're trying.
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I think I'm worried about losing running fitness after working up to this level. Its hard to be training the running so much, do a race like that and then back off to almost nothingness. I need not be worried? How should these weeks be right now? How do I work my way back to running, but not lose it.
 
If it were me, after the race I would take the first week off only doing a couple of short 1-2 mile runs just to get the blood flowing. Maybe some swimming but nothing else. In the next week, I'd jump back into my swim routine and only do what I "wanted to do" as far as bike and run... which is usually not much. Again, maybe some short three milers. I rarely bike in that week but I'll do upper body weights. I am back to structured workouts in the third week and the level depends on what's coming up.

What is your "A" race for next year? You need to pick it and sign up.

Next week is week three right? You can do 2 (3,4) swim, 2 bike, 2 run, and 2 weights. Keep the intensity down, just try to get back into a consistent rhythm.

But you need to figure out what you're doing first and build the plan. You talked about Windman, that's less than 20 weeks (I think). I'd go with at least a 12 week base but then it really depends on your longer term goals.

Are you planning on running another marathon this year? Is there an IM in your future?
 
sparrow said:
I think I'm worried about losing running fitness after working up to this level. Its hard to be training the running so much, do a race like that and then back off to almost nothingness. I need not be worried? How should these weeks be right now? How do I work my way back to running, but not lose it.
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And to answer the questions directly:

Don't worry about losing fitness. You always lose something but you gain it back plus some.

You're only going to almost nothingness for a short period.

You need not be worried. Two weeks is nothing. This isn't like the "Transition Phase" at the end of the year. This is real recovery time.

See previous post for added info.
 
You're going to lose some fitness during the recovery phase, but like psil wrote, you will get it back. After my comps that I do (which I PM'ed you about) I do nothing for about a week. My whole body is tired, from calves, to shoulders and everything in between. I have lost my 'race' edge, but I know when it's time for the next comp and training is going well, you'll be back to a higher level due to the mental confidence of being there already.

There is a difference between being in 'great shape', and being in 'fight shape' -- and fight shape will occur during the last two weeks of training before your comp., or whatever it is you decide to do.

Relax, and just start getting in your runs. If you don't have a date for a next event... just get back into shape where you are comfortable, and then get stronger from there. Remember the articles I sent you... only 2x to 3x/week is all you need - for any event.
 
Tsil, I'm not sure of my A race-its not windman, windman is just me completing the distance since that didn't happen the first go-around. Perhaps its Vineman HIM. I worry about the heat factor in that one, but I need to get over that.

This is what I'm planning
February-Gridly Century (probably)
March-Bidwell Classic Half Marathon
April-Windman (maybe)
May-American River Parkway Half Marathon
June-Oly tri
July-Sprint tri with my 60 yr old mother!
August-Vinman or Barbs Race Half Ironman
October- Cowtown Half Marathon
December-CIM
 
You can complete the distance. Don't even sweat that, the marathon already proves you've got what it takes. Pacing and nutrition are the two things you need to focus on to do well at the half distance.

Windman is a little close and I'd shoot for Vineman. Do the regular Vineman, it will be more fun since it's a 70.3 event. You need to find an Olympic distance 4 weeks out from it. You can do both the sprint and the Olympic... just not in the same weekend. Or your Mom could do the Olympic... kidding.

Yes, it can get hot but you live in Sac... Hello? But seriously, you can train for the heat.
 
tsilcyc said:
You can complete the distance. Don't even sweat that, the marathon already proves you've got what it takes. Pacing and nutrition are the two things you need to focus on to do well at the half distance.

Windman is a little close and I'd shoot for Vineman. Do the regular Vineman, it will be more fun since it's a 70.3 event. You need to find an Olympic distance 4 weeks out from it. You can do both the sprint and the Olympic... just not in the same weekend. Or your Mom could do the Olympic... kidding.

Yes, it can get hot but you live in Sac... Hello? But seriously, you can train for the heat.
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Yeah heat never used to affect me. I used to run mile upon mile out in the 100+ days regularly like 10 years ago but I OVERHEAT so easily now and I'm also a heavy sweater. I just haven't found the balance of all that yet.

I have an oly to do before that event and it'll be in the heat so that'll be good training. I'll switch the sprint and the oly months. Barbs Race is a half IM too, 2 weeks after the vineman and on the same course, but its not Mdot, which I don't care about at this point. its all women, which was kinda cool. Vineman sells out fast, I'll need to make a decision soon.
 
60 min spin, 20 min run, 20 min weights

I was really tired today and cut the run short. I was dragging apples big time after the spin class.
 
sparrow said:
Yeah heat never used to affect me. I used to run mile upon mile out in the 100+ days regularly like 10 years ago but I OVERHEAT so easily now and I'm also a heavy sweater. I just haven't found the balance of all that yet.

I have an oly to do before that event and it'll be in the heat so that'll be good training. I'll switch the sprint and the oly months. Barbs Race is a half IM too, 2 weeks after the vineman and on the same course, but its not Mdot, which I don't care about at this point. its all women, which was kinda cool. Vineman sells out fast, I'll need to make a decision soon.
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There's a tri-talk podcast on heat training. Or you can just go out in the heat and train. Basically the same idea except somebody is telling you in a podcast.

Do Vineman... TRUST ME... way more fun than 150 girls running around. But I wouldn't mind doing Barb's race myself... different reasons though. :)

The only guy at an all girls race... I'm pickin' up chicks. I think I'm going with this line: "Do sweaty guys make you hot???" ;)
 
ha. Well believe it or not there were a good dozen guys sprinkled throughout Barbs and many of them looked VERY happy to be hanging out with us ;) They were the ones that didn't get into Vineman and breached the system! I don't know, I really liked Barbs for the exact reason that it was smaller, less pressure and very supportive with all those females. Sorry, but we're nicer to each other than the dudes ;) Its also 65 bucks cheaper than vineman. I'll ponder it though. Vineman would be cool to be part of.
 
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Taking the day off today. A friend wants to run 10 tomorrow so I'm planning on that. I did cruise under my weight goal today though :)
 
ohhhh good luck!
 
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