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Discussion: last week before mu first 70.3, how much should i rest?

Subject: last week before mu first 70.3, how much should i rest?

By: Pedro B g.

Written on: Wednesday March 07, 2012

Message: march 18!!!!! Half Ironman San Juan. What should I do and what should'nt? people tell me to run easy, others to do reps...how much is too much rest?

Subject: RE: last week before mu first 70.3, how much should i rest?

By: Jamie B.

Written on: Thursday March 08, 2012

Message: Too much rest? Didn't know that was possible the last week. Peter Reid used to do no more than 3 mile run and 30 min ride the last week of an Ironman. The big thing is you want to keep your body from getting stale so backing off the distance but keeping some short intensity in there like 1 or 2 min surges on the bike or some hard striders after one of your easy runs. Keep stretching and rolling the muscles out so your body stays loose too.

Subject: RE: last week before mu first 70.3, how much should i rest?

By: Pedro B g.

Written on: Friday March 09, 2012

Message: so this week i should be running 3 miles (easy) on tuesday and thursday?
and somo spinning 30 minutes 3x 2 min surges in between?
some light swimming, maybe monday and thursday 30 minutes? should i include 50mts reps or pull/padds?and friday and saturday off.... or should i spin 25 minutes saturday (easy)?

Subject: RE: last week before mu first 70.3, how much should i rest?

By: Jamie B.

Written on: Friday March 09, 2012

Message: It is hard to tell without seeing what your schedule was like leading up. With my athletes I try to keep them doing the same things on same days just less volume. So if they run on tue thur sun then that is when they run in taper unless travel gets in the way. So that will depend on what you are used too. The big thing is keeping your body in it's groove and not changing things around before the race.

I am not saying 3 miles is the golden number just saying that is what worked for me and some other people some might prefer slightly longer. With add in some striders after the run so you have some time at race pace and getting the HR up too. This will make the whole workout longer time wise. Striders are controlled sprints so I usually do them on the track as 200 building to race pace then 200 easy. So start around your half marathon pace and build to your 5k or mile pace over the first 100 then hold to the finish. Swimming you are safe to go longer on the hard intervals as there isn't as much pounding involved. I normally do 10 x 100 @ TT interval w/ 10 sec rest for my taper workout.

Subject: RE: last week before mu first 70.3, how much should i rest?

By: Suzanne C.

Written on: Friday March 09, 2012

Message: I usually do a week of taper for a half but not much more than that. The weekend before you could go EZ if you wanted. There really is no such thing as too much rest prior to a race :) Agree with Jamie on keeping the muscles loose and fresh.

Subject: RE: last week before mu first 70.3, how much should i rest?

By: Pedro B g.

Written on: Friday March 16, 2012

Message: thanks u both......lets see how things work out!!!!! Mon - Wed was sick with fever and sinus, thur ran 3 miles, fist wup the second 3 x 400 mts mod effort resting at an easy pace, the a cdowl of anothe mile, the went to the pool, 400 warm up 2 x 100@2 minutes, 4 x 50 @ 1 min, 400 cdown...feeling a lot better, today i will spin easy in the spinning bike for 40 minutes. saturday off lots of hydratation and good food!!!!Thanks again

Subject: RE: last week before mu first 70.3, how much should i rest?

By: barbara g.

Written on: Friday March 16, 2012

Message: Good luck with your 1/2. You can't rest too much in just a few days particularly when you were sick. You can work too hard in a few days, particularly when you were sick. Trust in your training and relax. Post that race report!

Subject: RE: last week before mu first 70.3, how much should i rest?

By: Paul B.

Written on: Saturday March 17, 2012

Message:
yes, definitely a race report! Good Luck!

Subject: RE: last week before mu first 70.3, how much should i rest?

By: Pedro B g.

Written on: Saturday March 31, 2012

Message: Well here is the report!!! Jeep 70.3 Ironman San Juan Puerto Rico, march 18. The swim was very nice, calm and the temperature could not be better 34:25 there. Felt super calm and got out of the water relax and feeling perfect. T1 was a long way from the swim exit(600mts run to my bike)and got out of it in 5:30. Got on the bike, I just bought it 3 weeks before, and felt kind of wierd, "not fitted perfectly", but what the heck? was kind of late for that! 2:52:23 for my bike and I wont complain but know I can do much better for my next 70.3...Ok now the fun part begins...T2 2:59 and feeling awesome...All i was thinking was "keep the pace I know I could run and dont push it", I am not a fast runner, Im a big guy 6'0 and 220 and my PR in 13.1 is 1:59:00..
First 3 miles was feeling good but the HEAT and the Hills were very, very bad. The next 3 were very tough but manage to keep running and was able to do 1:08 for the first loop of 6.5. Then could not take the HEAT anymore a started walking/running the next 6.5 miles(1:17) for a total of 6:01:11. Was harder than I thought, committed a couple of rookie mistakes, must be one of the hardest courses on the 70.3 series(how do I check that?) but I finished!!!!! Thanks guys for all the help, and if you ever plan to this race let me know...

Subject: RE: last week before mu first 70.3, how much should i rest?

By: Suzanne C.

Written on: Saturday March 31, 2012

Message: Great job on your first half! SO close to breaking 6 :) Next time, right! San Juan is such a beautiful place - would love to do that half but it's terrible timing for me.

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