May 2015 Multisport Challenge

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  • gobonas99
    gobonas99 Posts: 1,049 Member
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    SBRRepeat wrote: »
    I tend to not drink enough, so that's my primary focus now.

    @SBRRepeat - That is my issue also. It's awkward enough for me when I have to grab the water bottle in the front cage....I actually have to stop and switch the front/rear bottles when the front one is empty. Since today's ride was nonstop, I only drank about 20oz (1 bottle). Hence why I'm getting a 40 oz speedfil, so I can drink more often, and not have to get out of aero to do it :)
  • Ohhim
    Ohhim Posts: 1,142 Member
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    Was a bit sore from yesterday, and today was a bit too hot so I enjoyed the holiday (including too much junk food at a BBQ), and cut back on my miles. Looks like with 6 days remaining in the month I'll have 155 miles of biking and 25 miles of running left on the list - both of which should be doable. Still, suspect I'll cut back on the biking miles for next month and increase my time in the pool if my shoulder manages to hold up.

    5/1 - 30 min weights
    5/2 - 2 mile run
    5/3 - 26.2 mile marathon (3:44 time, 8:33 pace)
    5/4 - 0.85 mile easy swim
    5/5 - 0.75 mile easy swim, 30 min weights, 16 mile bike
    5/6 - 12 mile bike
    5/7 - 6 mile run, 12 mile bike
    5/8 - 30 min weights, 0.5 mile swim, 12 mile bike
    5/9 - 4 mile run, 20 mile bike
    5/10 - 12 mile run, 12 mile bike
    5/11 - 10 mile bike, 30 min weights, 0.6 mile swim
    5/12 - 4 mile run
    5/13 - 5 mile run, 0.5 mile swim, 17 mile bike
    5/14 - 4 mile run, 30 min weights
    5/15 - 42 mile bike, 0.5 mile swim, 3 mile run
    5/16 - 0.3 mile swim, 14 mile bike, 5 mile run
    5/17 - 30 min weights, 30 mile bike
    5/18 - 3 mile bike, 12 mile run
    5/19 - 7.3 mile run, 12 mile bike
    5/20 - 25 min weights, 1 mile swim, 3.5 mile run, 12 mile bike
    5/21 - 8 mile run, 0.7 mile swim
    5/22 - 6 mile run, 25 mile bike
    5/23 - 30 min weights, 0.5 mile swim, 17 mile bike
    5/24 - 13.1 mile run, 62 mile bike
    5/25 - 4 mile run, 17 mile bike

    Complete: 8 weight sessions, 125 miles running, 345 miles biking, 6.2 miles swimming
    Goal: 9 weight sessions, 150 miles running, 500 miles biking, 5 miles swimming
    Remaining: 1 weight session, 25 miles running, 155 miles biking
  • csman49
    csman49 Posts: 1,100 Member
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    4/5 - Cycling, 15.5km.
    5/5 - Swimming, 0.42km.
    6/5 - Swimming, 0.4km (45 minute lesson)
    8/5 - Swimming, 0.66km
    10/5 - Running, 21.1km (half marathon, 1'55:29)
    11/5 - Swimming, 0.78km
    12/5 - Swimming, 0.84km
    13/5 - Swimming, 0.75km (estimated. Swim Lesson. 1hr session of drills)
    14/5 - Swimming, 0.82km
    15/5 - Swimming, 0.7km
    17/5 - Open Water Swim, 0.86km
    18/5 - Swimming, 0.6km
    24/5 - Cycling, 4.5km (Turbo)
    25/5 - Running, 3.5km (1km with 5yr old running, 2.5km with 5yr old cycling)

    So the knee is still not so good, although the ankle seems ok, but that may be the case that the knee didnt allow me to do the distance that might highlight ankle problems.... Will tape up. Desperate now to start getting running again, it's been over 2 weeks


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  • SBRRepeat
    SBRRepeat Posts: 384 Member
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    @gobonas99 I used to down water like it was going out of style when running and cycling, but then I started doing training runs without it and just fell out of the habit. Even making myself drink every fifteen minutes yesterday, I was noticeably dehydrated this morning.
    I've been meaning to ask you, since our training volumes are really similar- what HIM training plan are you using? I am not crazy about mine and I've tried, unsuccessfully to find a coach, mostly just not getting any response back.

    @csman49 sorry to hear about the bum knee/ ankle combination. I can definitely relate, I go a little crazy if I have more than 3 days between runs!
  • csman49
    csman49 Posts: 1,100 Member
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    So a fairly well renowned running shop in London has 'drop in' clinic open on Tuesday lunchtimes, i was able to just get there in time to have a 10 minute chat with a physio.

    He say's it'll be ok to continue running on the knee, up to a distance where it becomes uncomfortable, and also that i need to increase my strides/minute to around 180. See how that goes for a few weeks.

    The problem with that, is that the knee is ok in the mornings but gets worse throughout the day, so when i CAN get out and run, is when its at its worst anyway.
  • gobonas99
    gobonas99 Posts: 1,049 Member
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    5/26 - 4x500Y TT with 1:30 rest btw in 45:33: set 1 - 10:05 (2:01/100Y), set 2 - 10:07 (2:01/100Y), set 3 - 10:17 (2:03/100Y), set 4 - 10:27 (2:05/100Y) - overall pace 2:03/100Y. I am SOOO close to breaking 10 minutes on 500Y!!! Then 10/25Y TT kickboard only with 15 sec rest btw in 9:22. Total time 54:55, 1000Y free plus 250Y kick only.

    And I'm going to yoga class after work. :smiley:

    Totals through 5/26:
    Swim: 6.78 miles in 4.61 hours (5 swims)
    Bike: 170.85 miles in 18.03 hours (13 rides)
    Run: 49.43 miles in 8.11 hours (11 runs)
    Yoga: 3 classes
  • gobonas99
    gobonas99 Posts: 1,049 Member
    edited May 2015
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    SBRRepeat wrote: »
    @gobonas99 I used to down water like it was going out of style when running and cycling, but then I started doing training runs without it and just fell out of the habit. Even making myself drink every fifteen minutes yesterday, I was noticeably dehydrated this morning.
    I've been meaning to ask you, since our training volumes are really similar- what HIM training plan are you using? I am not crazy about mine and I've tried, unsuccessfully to find a coach, mostly just not getting any response back.

    @SBRRepeat - I'm following the "do whatever my coach tells me to do, to the best of my ability" plan LOL :wink: I thought about just using a "textbook" plan, but I was having ITBS issues in the fall (to "textbook" wasn't going to work for me anyway), and I KNEW that if I didn't have someone to "answer to" all winter, that there would be a good likelihood that I'd skip workouts....so I sucked it up and hired someone.

    I just did his base level all winter (ie he'd give me 5-6 workouts to do each week, and I'd fit them into my schedule where they worked best)...but I upped to his top level (more specific workouts, done on specific days, and he goes into Strava and analyzes them...and I also get to workout with him once a week or so, help with nutrition, etc).

  • Seigla
    Seigla Posts: 172 Member
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    17/5 - 15 km walk
    18/5 - 1 km swim
    19/5 - 6 km run
    20/5 - 8 km walk, 5.5 km run
    21/5 - 1.5 km run
    23/5 - 10 km run, 6 km walk, 1 km swim
    24/5 - 10 km walk
    25/5 - 10 km run, 1.2 km swim
    26/5 - 40 km swim, 6 km walk
  • Seigla
    Seigla Posts: 172 Member
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    My first exercise plan; curious to know what you think about it:

    lwg5rohyln69.png
  • SBRRepeat
    SBRRepeat Posts: 384 Member
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    @gobonas99
    That's what I was afraid you'd say, lol. I have called or emailed three local coaches and haven't heard from any of them.
    I tend to overtrain, then get derailed easily and could use the accountability.
    Maybe I'll go with an Internet coach, instead of trying to stay local.

    Has anybody else used a ready-made plan they particularly liked? I picked one from Beginner Triathlete when I set up my race calendar in January and I don't love it- lots of short runs and speed work- just seems off. Plus, the long runs are supposed to be 60 minutes and I just came off a run focused HM block where long runs were more than double that, so I don't trust it :wink:

    Speaking of get derailed- forgot I signed up to give blood today, so I'll be switching my rest day to today. They were very adamant about not trying to do hill repeats while down a pint of blood...
  • gobonas99
    gobonas99 Posts: 1,049 Member
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    @SBRRepeat - do you have a local tri club that you could leverage off of? I know my tri club has a FB group that probably 85-90% of the members are in, and I could post a message to the group asking for USAT coach recommendations, and get responses from probably 50 people. Also, my local running store (Fleet Feet) has a few tri programs (and thus coaches)....you could check yours out and see if they have anything similar :)
  • Ohhim
    Ohhim Posts: 1,142 Member
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    Feeling much better today now that my body has worked through the memorial day BBQ damage. Surprised that a burger, hot dog, chips, dip, salsa, brownies, potato salad, pasta salad, pie and a few beers would do that to me. Back to healthy eating for the next few weeks.

    5/1 - 30 min weights
    5/2 - 2 mile run
    5/3 - 26.2 mile marathon (3:44 time, 8:33 pace)
    5/4 - 0.85 mile easy swim
    5/5 - 0.75 mile easy swim, 30 min weights, 16 mile bike
    5/6 - 12 mile bike
    5/7 - 6 mile run, 12 mile bike
    5/8 - 30 min weights, 0.5 mile swim, 12 mile bike
    5/9 - 4 mile run, 20 mile bike
    5/10 - 12 mile run, 12 mile bike
    5/11 - 10 mile bike, 30 min weights, 0.6 mile swim
    5/12 - 4 mile run
    5/13 - 5 mile run, 0.5 mile swim, 17 mile bike
    5/14 - 4 mile run, 30 min weights
    5/15 - 42 mile bike, 0.5 mile swim, 3 mile run
    5/16 - 0.3 mile swim, 14 mile bike, 5 mile run
    5/17 - 30 min weights, 30 mile bike
    5/18 - 3 mile bike, 12 mile run
    5/19 - 7.3 mile run, 12 mile bike
    5/20 - 25 min weights, 1 mile swim, 3.5 mile run, 12 mile bike
    5/21 - 8 mile run, 0.7 mile swim
    5/22 - 6 mile run, 25 mile bike
    5/23 - 30 min weights, 0.5 mile swim, 17 mile bike
    5/24 - 13.1 mile run, 62 mile bike
    5/25 - 4 mile run, 17 mile bike
    5/25 - 8 mile run, 24 mile bike, 30 min weights, 0.5 mile swim

    Complete: 9 weight sessions, 133 miles running, 369 miles biking, 6.7 miles swimming
    Goal: 9 weight sessions, 150 miles running, 500 miles biking, 5 miles swimming
    Remaining: 17 miles running, 131 miles biking
  • Seigla
    Seigla Posts: 172 Member
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    17/5 - 15 km walk
    18/5 - 1 km swim
    19/5 - 6 km run
    20/5 - 8 km walk, 5.5 km run
    21/5 - 1.5 km run
    23/5 - 10 km run, 6 km walk, 1 km swim
    24/5 - 10 km walk
    25/5 - 10 km run, 1.2 km swim
    26/5 - 40 km swim, 6 km walk
    27/5 - 8 km run
  • gobonas99
    gobonas99 Posts: 1,049 Member
    edited May 2015
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    5/27 - Brick - 16.26 mile bike in 60 minutes 100rpm goal (avg cadence 90 with some coasting), 3.3 mile run pe4 build to pe8 in 30 mins - negative splits! yeah! mi 1= 9:17, mi 2 = 9:08, mi 3 = 9:01, mi .3 = 9:03 (overall avg pace 9:08 min/mi)

    Totals through 5/27:
    Swim: 6.78 miles in 4.61 hours (5 swims)
    Bike: 287.11 miles in 19.04 hours (14 rides)
    Run: 52.74 miles in 8.61 hours (12 runs)
    Yoga: 3 classes
  • cblue315
    cblue315 Posts: 3,836 Member
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    @Seigla Your training plan looks beautiful. Great art work. I am so very new to this sport I am sorry I cannot comment on the work.
    AFM - Training is going well. First tri is Sunday. I am ready. Will taper the rest of this week and do a rest day on Saturday.
  • gobonas99
    gobonas99 Posts: 1,049 Member
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    @cblue315 - rest on Friday. Do a very short, easy brick on Saturday (like 15-20 min bike, 5-10 min run) :) Good luck on Sunday! You'll be great! :)
  • ironmankat
    ironmankat Posts: 24 Member
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    Augh second long easy run in a row that just totally blew chunks. 10 mile slugfest. This is fun. This is fun. This is fun. Right? :-P
  • SBRRepeat
    SBRRepeat Posts: 384 Member
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    ironmankat wrote: »
    Augh second long easy run in a row that just totally blew chunks. 10 mile slugfest. This is fun. This is fun. This is fun. Right? :-P

    This is totally fun.
    Definitely fun.
    If it wasn't fun, we wouldn't do it.

    I say through gritted teeth as I prepare to go back out into the 1000% humidity on my bike.

    Yep. Definitely fun.
    Sorry your run sucked :neutral:
  • SBRRepeat
    SBRRepeat Posts: 384 Member
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    @Seigla the training plan looks great, do you have it broken down into daily workouts, too, or are you more flexible on that?

    @gobonas99 I'll try the new Tri shop, They're planning to start up a training group this summer, that I've thought about joining, but I'm a crotchety misanthrope who prefers to train alone, so I'd rather just steal their coach.
    Good call on Fleet Feet, Frank the owner knows everybody and everyone knows Frank.
  • gobonas99
    gobonas99 Posts: 1,049 Member
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    @SBRRepeat - I would bet money that Frank can direct you to a tri coach :)

    5/28 - easy 2800Y swim in 58:35 (avg pace 2:06/100Y)

    Totals through 5/28:
    Swim: 8.37 miles in 5.59 hours (6 swims)
    Bike: 287.11 miles in 19.04 hours (14 rides)
    Run: 52.74 miles in 8.61 hours (12 runs)
    Yoga: 3 classes (and 1 short stretch/core session on my own)

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