Things I learned - FIRST run Training

This isn't exactly new. I used this last season, but it helped me drop my first year run time down from a 8:30/mile in my first sprint triathlon to a 7:06/mile for a 5k at the end of the season.

The Furman Institute of Running & Scientific Training has training programs for a 5k through a full marathon. First you find your tempo pace, and then you plug that into each program. You then have a 12-16 week run training program, with run training only 3 days a week. That's right 3 days a week.

http://www.furman.edu/first/

Things I learned - Heat WILL slow you down, even if you train for it!

* Florida heat can REALLY affect your training, even if you are acclimated to it. This mainly applies to running.

The beginning of my season, early March and April, was great. In sprints I was PRing on my runs faster than a 5k that I ran in November. Then came the Florida summer. I just thought I had been overtraining when my run times started to drop drastically.

I thought it might be attributed to a poor training routine (And I'm sure this didn't help). Then I did some research and came across an article stating that your run can drop as much as 10% in the heat of the summer. This described me exactly. There is a similar article in the NY Times - http://www.nytimes.com/2008/07/03/health/nutrition/03Best.html?partner=permalink&exprod=permalink

Just to back up my theory. I was out in California, and I ran 10 miles easily. I was struggling to run 6 miles in Florida, even with hydrating well.

When I figured this out late in the season. I started training on the treadmill, which helped, but due to some life situations I didn't get to really expand on this.

After learning this I plan to do more training early in the mornings or head to the treadmill at the gym. If I do end up going out in the heat, I am going to stick to workouts I know I can finish while fatigued and not get on myself for not accomplishing goals in the heat.

There are also some pointers on training in the heat at http://www.active.com/triathlon/Articles/Keep_Your_Cool__10_Ways_to_Beat_the_Heat.htm

Things I learned - Watch out where you peak

* Plan your races accordingly and give yourself some rest in between major races.

I think that I peaked too soon and once I fell off my high I started to drag through the rest of the season. I tried hard to hold onto what I had left.

My first race was good. My two Olympic distance races in March were decent. My races after the Olympics were awesome! By early June I was starting to see my times falling, even after I gave myself rest. I was feeling burned out in my run (Which also had to do with the heat) and I found it hard to train when I wasn't reaching goals I set.

I also need to figure out a way to give myself more rest in the middle of the season and really plan out my season for a few peaks and breaks. I Also am going to start my main training a little bit later this next season.

Should drafting be legal

Like many I have developed an opinion on this. If you bike at all with a group, then you've practiced drafting. Once you get to a triathlon, it's illegal, unless you are a pro and racing an ITU race (Which only seem to happen internationally)

So the question came up to the http://www.active.com message boards. If there was a draft legal race, would you race in it? I let my thoughts be heard. The thread can be found at http://community.active.com/thread/50732

Yes I would race in a draft legal race, but a couple points to note.

Rookies should not be allowed in draft races, there is a lot to think about in your first couple races and drafting should not be one of them. I think there should be an advanced amateur division where you have to have say a minimum of 9 races or 3 top AG finishes under you belt. In bike racing they have 5 levels, although all of them are able to draft, the lower levels go significantly slower. The stronger bikers tend to break away quickly though in the more rookie divisions (I should also note that you can win your race entry fee back plus some in bike racing) At St. Anthony's they have Pro and Elite Amateur divisions. How about Advanced Amateur as another division.

Every race doesn't have to be a draft legal race. If you don't want to draft, then don't show up to a drafting race, but I think there should be draft legal races for amateurs. Right now you don't have an option in the U.S. Some weekends there are three sprint distance races within driving distance here in Florida. It would add to the variety. I also think it would help develop our pro athletes.

Yes you would have to have different strategies for a drafting race. Wouldn't it be interesting to see teams in triathlon and not ones where a different person swims, bikes and runs? Even on the bike racing circuit, you will get a person that pulls away from the peleton and stays in the lead. You just have to make sure that you can run the fastest in the peleton of bikers you ride with.

Someone made remark that triathlon is an individual sport and if there was drafting it would really be like two events instead of three. Technically you can draft in the swim and the run. Maybe there is not as much of an advantage, but there is still less resistance when you follow someone.

With the pros, many times everyone comes out of the water in a close pack. In the AG the pack tends to be a LOT more spread out, at least in my experiences.

Maybe with draft legal races the swim should be longer (Maybe it shoudl be longer anyway?!). In proportion to the bike and the run, it really is the shortest and it only get's shorter as the races get longer. Look at the proportions of the swim to the run and bike in a sprint versus and Ironman.