Sunday, March 29, 2009
Kathy's Half Marathon!
Kathy ran the Knoxville Half Marathon today and met all of her goals! She finished in about 2:51. We are awaitng final results to be posted. I ran with her and we crossed the finish line together, hand-in-hand, at the 50-yard line in Neyland Stadium. Great experience. Kathy was thrilled. Lots of fun along the way with bands playing and lots of people. That was my training for the day.
Wednesday, March 18, 2009
March 18 - Look Who's Looking!
One comment on yesterday's posting was from Bill Burnett, founder and race director of the Cohasset Triathlon! Glad you found us, Bill, and thanks for the comment. We all are excited about getting into the race this year and can hardly wait for race day. Two of my sisters are coming up from Texas, one of my sisters and her husband are coming up from Atlanta, one of my sisters, Julia DeWaal, lives there in Cohasset, and our niece Meghan lives in Arlington, MA. I live in Knoxville, Tennessee. Hope to meet you up there, Bill. By all accounts you and your team do a fantastic job with the Cohasset Triathlon! --Tom Perry
Tuesday, March 17, 2009
March 17 - Zip's In!
Well, sister Zip has been flushed out and is now officially on the team. Seems she had secretly registered for the race, not deciding to commit to it until recently being nudged over the edge. Having now been nudged into the open, I have edited the lead in post above to publicly include her on the team. Despite our competetive blood, none of us should be feeling pressure by "competing"/participating in this sprint triathlon. Goal number one is to finish with a smile and have fun doing it; not to mention fun and satisfaction preparing for it in the weeks ahead! Now, pressure aside, why are you wasting time reading this, and not out training?! Go team!!! --Tom
Happy St. Patricks Day
Happy St. Patricks Day
Sunday, March 15, 2009
March 15 First Round of "Tom's Tri Tips"
Tom’s Tri Tips – March 15
At this point you should still be building base endurance. Your goal should be to reach a point where you are at least comfortable with the distance for each race part, or even better, twice the distance of each race part (for a sprint triathlon). If you are not at these (or following) distances yet, build gradually, adding not more than 10% - 15 % per week. You gotta avoid injuries!
At about 12 weeks out, you should be adding intensity to some of your work outs.
You should have at least three runs per week. One run for basic endurance – 3 to 6 miles at a comfortable pace. Don’t push it. A second run should be something like intervals – maybe starting out with three or four 440s at a little faster than goal race pace. Make sure you warm up for at least a mile and cool down afterwards with another mile. A tempo run should be your third weekly run at – Maybe 2 or 3 miles at a tad slower than desired race pace. A word of caution might be to avoid consecutive run days. You are most vulnerable to injury and/or illness with the run work outs.
Similarly with swims: 2x race distance for endurance, one day; intervals another day; and maybe a tempo swim the third day.
Hard to advise on the bike. Get it out three times a week and ride 15 – 30 miles once or twice a week. Push the pace some, at least one day a week. Maybe on the third day do some bike intervals and/or hills, carefully. Maybe after 30 to 45 minutes, you do a brick – get off the bike and try a comfortable mile or two run. The bricks can wait ‘til about six weeks out but will be an important component of training.
Recovery could be the most important part of your training and could be the key to keeping you in the race! Again, recovery is most important after run workouts. Swims and easy bike days can be good “recovery workouts.”
Schedule one day off per week. The body needs it. Consider every fourth week an easier week. Cut back a little on time and intensity for that week.
You will be amazed at how good you feel and ready to crank it back up.
When in doubt leave it out. If you feel run down or sore and doubtful about a workout, better to skip it and resume the next day.
Have you set any race goals? Write them down, but keep them to yourself so as not to add undo pressure on race day.
Write a day by day plan like Janet sent out. It will help you stay on track with training and goals.
More to come later on transition tips, technique and form, equipment, nutrition and hydration, and race day checklists (it actually gets hectic trying to keep up with all the race day details for all the things you will do from rising until finishing the race).
Tom
At this point you should still be building base endurance. Your goal should be to reach a point where you are at least comfortable with the distance for each race part, or even better, twice the distance of each race part (for a sprint triathlon). If you are not at these (or following) distances yet, build gradually, adding not more than 10% - 15 % per week. You gotta avoid injuries!
At about 12 weeks out, you should be adding intensity to some of your work outs.
You should have at least three runs per week. One run for basic endurance – 3 to 6 miles at a comfortable pace. Don’t push it. A second run should be something like intervals – maybe starting out with three or four 440s at a little faster than goal race pace. Make sure you warm up for at least a mile and cool down afterwards with another mile. A tempo run should be your third weekly run at – Maybe 2 or 3 miles at a tad slower than desired race pace. A word of caution might be to avoid consecutive run days. You are most vulnerable to injury and/or illness with the run work outs.
Similarly with swims: 2x race distance for endurance, one day; intervals another day; and maybe a tempo swim the third day.
Hard to advise on the bike. Get it out three times a week and ride 15 – 30 miles once or twice a week. Push the pace some, at least one day a week. Maybe on the third day do some bike intervals and/or hills, carefully. Maybe after 30 to 45 minutes, you do a brick – get off the bike and try a comfortable mile or two run. The bricks can wait ‘til about six weeks out but will be an important component of training.
Recovery could be the most important part of your training and could be the key to keeping you in the race! Again, recovery is most important after run workouts. Swims and easy bike days can be good “recovery workouts.”
Schedule one day off per week. The body needs it. Consider every fourth week an easier week. Cut back a little on time and intensity for that week.
You will be amazed at how good you feel and ready to crank it back up.
When in doubt leave it out. If you feel run down or sore and doubtful about a workout, better to skip it and resume the next day.
Have you set any race goals? Write them down, but keep them to yourself so as not to add undo pressure on race day.
Write a day by day plan like Janet sent out. It will help you stay on track with training and goals.
More to come later on transition tips, technique and form, equipment, nutrition and hydration, and race day checklists (it actually gets hectic trying to keep up with all the race day details for all the things you will do from rising until finishing the race).
Tom
March 15 - The Team is Set
Hi, I'm Tom. Our team is made up of me; newly minted triathlete sister, Janet; her husband, Bill; sisters, Julia and Eileen; and sister Zip's daughter (our niece) Meghan. Meghan is our secret weapon with youth and talent going for her/us.
Like it or not, I'll be throwing out tips for preparing. Lots of the tips will be from lots of tri race mistakes since 1999. Tips start with next posting.
Now, why aren't you out training, team?! Let's get going!!!
Tom
Like it or not, I'll be throwing out tips for preparing. Lots of the tips will be from lots of tri race mistakes since 1999. Tips start with next posting.
Now, why aren't you out training, team?! Let's get going!!!
Tom
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