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Hains Pt. Mornings
CREATED: 03/01/09 by mosered REPLIES: 810
pserfass's ravatar pserfass    JOINED: 3/23/09    POSTS: 441
RE: Hains Pt. Mornings
POSTED: 8/30/10 8:29 PM

Hey folks!

Alright, tomorrow's workout is a leg buster. Get excited!
All zone 2 except the short 30 min interval at zones 4-5 (read: all out). In reality, I think that means we should do all long loops (so folks have two chances to catch up if you get separated) at a moderate pace (around 22-23 mph with lots of rotating in the group) until 6:45 when we ramp it up till 7:15, then bring it back to 22-23 until 7:30.

Then there's a 2 mile zone 1-2 run afterwards. Make it count and bring your shoes to remind your legs what it's like to run after putting in an effort like that.

See you in the morning!

Patrick

PS--I won't be riding Thurs, but if you are, I'd suggest: steady state at zone 2.

pserfass's ravatar pserfass    JOINED: 3/23/09    POSTS: 441
RE: Hains Pt. Mornings
POSTED: 8/31/10 8:29 AM

Dunno if you noticed this too, but when Brady and I were running after we found it really hard to breathe. Guess this explains it:

"The Washington Metropolitan Council of Governments has issued a code red air quality alert for today. This forecast means air quality is expected to be unhealthy for all individuals...Healthy individuals should limit strenuous outdoor work or exercise and outdoor activities."

Good thing we got in all this work early today. Congrats to everyone who made it out today--it was easy to tell that everyone was working super hard. Make sure to put just as much effort into recovery!

I'll be back out Wed and/or Thurs am next week with Nations tune up work.

bsull184's ravatar bsull184    JOINED: 2/6/10    POSTS: 283
RE: Hains Pt. Mornings
POSTED: 8/31/10 6:51 PM

You weren't kidding. Just did my normal Tuesday short run. Between this morning's ride, the heat, and the air quality, my easy pace was a full minute/mile slower than it has been the last few weeks.

bsull184's ravatar bsull184    JOINED: 2/6/10    POSTS: 283
RE: Hains Pt. Mornings
POSTED: 9/12/10 6:14 PM

Patrick, saw you killed it today. Great job!

pserfass's ravatar pserfass    JOINED: 3/23/09    POSTS: 441
RE: Hains Pt. Mornings
POSTED: 9/12/10 8:16 PM

Thanks man, but Andy was the one who threw down the sub-hour bike split. Damn impressive. I think everyone I talked to had a great day today. It's funny, the rain initially made it seem like it was going to be terrible (and it was cold), but I think it was the perfect conditions for racing. It was so awesome seeing so many DC Tri Clubbers racing with me (4 of us were really battling it out) and all over the course. Way to go everyone!

For this week, I've got a lot of steady state at zone 2. Good chance for more folks to come out (*ahem,* you know who you are) and especially if any of you are headed to Tuscaloosa in 2 weeks. Anyone?

Tuesday: 1 hour of zone 2. So if you're pulling, you'll probably be at zone 3-3.5 to keep the pace at a solid zone 2 for everyone in the pack, but just for a little bit unless you want a zone 3 workout. We can work on good double line rotations if we have enough folks. Should be fun, so come out!

bsull184's ravatar bsull184    JOINED: 2/6/10    POSTS: 283
RE: Hains Pt. Mornings
POSTED: 9/12/10 8:51 PM

Definitely great conditions. 4 of you? Is Ryan Humes our Ryan? Saw him in transition afterward but didn't talk to him.

I put up a 1:05 bike split and ran great after (2:18:54 overall), so maybe that means I have to stop sandbagging it in the back and pull once and awhile. Following you guys around all summer made going 23-24 during the race feel easy.

What are the plans for the fall in the mornings? This was my last race, so I'm going to take it easy then probably transition to some winter and base work.

pserfass's ravatar pserfass    JOINED: 3/23/09    POSTS: 441
RE: Hains Pt. Mornings
POSTED: 9/12/10 10:32 PM

Nice! That's great to hear. Yeah, there was a pretty good battle between Phil Schmidt, Andy Blatecky, Andy Sovonick and me. I've never raced in close quarters with that many people I know. Pretty awesome.

In the Fall, we generally keep riding until the temps get below 40.
Get some arm warmers, gloves, booties and tights and plan to come out regularly. Also, a lot of folks get more active with the Pierce Mill trail running on Sundays through the winter. If you can keep your base up, you'll destroy it next season.

bsull184's ravatar bsull184    JOINED: 2/6/10    POSTS: 283
RE: Hains Pt. Mornings
POSTED: 9/13/10 10:04 AM

Rode all last winter, so not too concerned about the cold. But sunrise next Tuesday isn't until 6:55, so we are really out of morning light until spring time. Any plans to move back the start time?

pserfass's ravatar pserfass    JOINED: 3/23/09    POSTS: 441
RE: Hains Pt. Mornings
POSTED: 9/13/10 10:41 AM

We've never changed the time. You don't need the full sun to be able to see well--at least tail lights are encouraged though for safety around the traffic getting to and from HP. Plus when daylight savings time ends (Nov 7), it'll all shift back an hour.

pserfass's ravatar pserfass    JOINED: 3/23/09    POSTS: 441
RE: Hains Pt. Mornings
POSTED: 9/13/10 9:24 PM

just a reminder:
Tuesday: 1 hour of zone 2. So if you're pulling, you'll probably be at zone 3-3.5 to keep the pace at a solid zone 2 for everyone in the pack, but just for a little bit unless you want a zone 3 workout. We can work on good double line rotations if we have enough folks. Should be fun, so come out!

AndyJB444's ravatar AndyJB444    JOINED: 2/28/09    POSTS: 401
RE: Hains Pt. Mornings
POSTED: 9/14/10 4:18 PM

Patrick has gone off the deep end with his late-season request for single-leg drills!

mosered's ravatar mosered    JOINED: 2/28/09    POSTS: 1797
RE: Hains Pt. Mornings
POSTED: 9/14/10 4:30 PM

Yes, before you know it he'll be speed-climbing Mt. Denali or crossing Patagonia rivers during flood season. :)

pserfass's ravatar pserfass    JOINED: 3/23/09    POSTS: 441
RE: Hains Pt. Mornings
POSTED: 9/14/10 4:40 PM

Just trying to get stronger so I can keep up with you next time!

Acotts    JOINED: 5/29/09    POSTS: 32
RE: Hains Pt. Mornings
POSTED: 9/15/10 10:30 AM

I dont know how to say this lightly so I am just gonna say it.

Group Single-Leg Drills = Team in Training.

-Andrew

nelsb7p0's ravatar nelsb7p0    JOINED: 2/28/09    POSTS: 440
RE: Hains Pt. Mornings
POSTED: 9/20/10 7:30 PM

anybody planning to head out tomorrow?

...if you plan to do single-leg drills, please refrain from replying!

pserfass's ravatar pserfass    JOINED: 3/23/09    POSTS: 441
RE: Hains Pt. Mornings
POSTED: 9/20/10 10:28 PM

man--not popular, huh?

Plan for the morning: warm up with 1 long lap, then 3x10min with 3 min soft pedal in between. It's a pretty structured interval session. Should be good, especially for anyone racing this weekend.

seeyou bright and early!

pserfass's ravatar pserfass    JOINED: 3/23/09    POSTS: 441
RE: Hains Pt. Mornings
POSTED: 9/22/10 10:29 PM

Easy day tomorrow with some bursts (I'm racing this weekend, so high intensity, low volume).

1 hour zone 1-2 with 3x2mins at zone 5 mixed in.

I'm thinking short loop warm up and then sprinting the backside of the short loop to the line at the bathroom before the stop sign. Sound good? See you in the morning!

pserfass's ravatar pserfass    JOINED: 3/23/09    POSTS: 441
RE: Hains Pt. Mornings
POSTED: 9/26/10 10:42 PM

Hey folks,

Hope you had a great weekend. Sounds like many of you were racing or putting in some quality miles. If that's the case and especially if you're getting ready for Myrtle Beach, you'll appreciate Tuesday's am ride: a recovery/taper ride. 1 hour of zone 2 steady state (conversational).

Then Thursday, a tune up brick for Myrtle Beach (low volume, high intensity):
+1 hour of zone 1-2 with a 10 minute interval worked in all out (zone 4-5)
+4 miles running easy (zone 1-2) with 2x30 seconds worked in all out.
Don't be surprised, the bike interval will hurt, but if you've been training, you'll recover quick just in time for the race and your muscles will "remember" how to go hard on Saturday. Plus, you need to remind your legs what it's like to run tired.

Bring your shoes!

Friday (optional) easy swim, 1200m, just to get the blood flowing and help you eat and sleep.

Hope to see you out there!

rtroll's ravatar rtroll    JOINED: 2/28/09    POSTS: 508
RE: Hains Pt. Mornings
POSTED: 9/27/10 10:52 PM

Looks like 70% chance of rain tomorrow morning. We on rain or shine?

pserfass's ravatar pserfass    JOINED: 3/23/09    POSTS: 441
RE: Hains Pt. Mornings
POSTED: 9/27/10 10:54 PM

Go for it. I'm a total wuss though--love to race in the rain but hate to clean my bike, so I'm going to ride in the evening. If you're interested, please post and we can coordinate on a time. I'm thinking 6.

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