Ran a 10k in June (7 Viewers)

[BassNBrew]

Sunday Race Report: Took first place in the co-ed tri relay 750m/17mi/5k. 3 for 3 podium appearences this year. There were 10 teams in the category and we won by 4 minutes. The female swimmer and runner on my team posted some great times. We beat all the mens teams except one. I averaged 24.3 mph on the bike which was the top time of the 502 bike times on the day. My goal time was 44 min and I beat that by 2 min. That being said, 480 or so of those people had to swim and run which definately lessens the accomplishment and they were novices. My time would have been good for 8th of 1202 when the previous day's age groupers and open catergories are included. Our wave was last so I passed roughly 350 people over the 17 miles. Caught everyone who started the swim up to 20 min earlier except for 15 people. It was outright dangerous at first weaving between people 3 and 4 wide blocking the road. Had to pass a car on the left being held up by bike traffic. Thankfully I didn't get caught and tagged with a penalty. It was a choice of screwing up my race or strict adherence to the rules. After yelling "on your left" several times only to have people swerve left, I just passed wherever there was room as it seemed safer. Unfortunately I got slowed up at some turns. Burned my matches on the slight hills and pretty much soft pedaled/coasted once I got over 30 mph. Going to need to do some more hi-tempo work to improve my results. Definately an area where I've been slacking. Pics will be up later in the week. Let's just say the talent was strong. Got a nice medal and a 20 oz bottle of hammer gel for the effort. This is my 4th multi-sport event in the last year and I have yet to be passed on the bike course. Now I just need to bring the run up to par. Started swimming in prep for an August tri and it's uglier than ugly right now.

Next up is the Blood Sweat and Gears event a week from this Saturday. From there the plan is a 6 day trip up the 560+ mile Blue Ridge Parkway / Skyline Drive.

 

[tri-man 47]

I'm gonna have to channel me some BnB for my bike leg on Sunday! Great riding in crowded conditions, bud!

 

[Keggers]

Sunday Race Report: Took first place in the co-ed tri relay 750m/17mi/5k. 3 for 3 podium appearences this year. There were 10 teams in the category and we won by 4 minutes. The female swimmer and runner on my team posted some great times. We beat all the mens teams except one. I averaged 24.3 mph on the bike which was the top time of the 502 bike times on the day. My goal time was 44 min and I beat that by 2 min. That being said, 480 or so of those people had to swim and run which definately lessens the accomplishment and they were novices. My time would have been good for 8th of 1202 when the previous day's age groupers and open catergories are included. Our wave was last so I passed roughly 350 people over the 17 miles. Caught everyone who started the swim up to 20 min earlier except for 15 people. It was outright dangerous at first weaving between people 3 and 4 wide blocking the road. Had to pass a car on the left being held up by bike traffic. Thankfully I didn't get caught and tagged with a penalty. It was a choice of screwing up my race or strict adherence to the rules. After yelling "on your left" several times only to have people swerve left, I just passed wherever there was room as it seemed safer. Unfortunately I got slowed up at some turns. Burned my matches on the slight hills and pretty much soft pedaled/coasted once I got over 30 mph. Going to need to do some more hi-tempo work to improve my results. Definately an area where I've been slacking. Pics will be up later in the week. Let's just say the talent was strong. Got a nice medal and a 20 oz bottle of hammer gel for the effort. This is my 4th multi-sport event in the last year and I have yet to be passed on the bike course. Now I just need to bring the run up to par. Started swimming in prep for an August tri and it's uglier than ugly right now.Next up is the Blood Sweat and Gears event a week from this Saturday. From there the plan is a 6 day trip up the 560+ mile Blue Ridge Parkway / Skyline Drive.

 

[gruecd]

All I can picture is you swimming along with your headband in place.

I don't wear the headband anymore. Let's just say there were a couple of times that it made for some rather embarrassing tan lines....Maybe when I'm down by you for RNR in August, we'll have to hit the pool so you can give me some pointers....

 

[wraith5]

Thanks again for all the swimming support, gents!! With thunderstorms in the forcast every day for the next week, I may have to bust out the old Bally's card and hit their lap pool. I wouldn't feel right letting a full week go without trying the swim again.

BnB - truly outstanding effort! Well done and congratulations.

My bike rack should arrive from Nashbar tomorrow, so I'm looking forward to hitting Tri-man's recommended route over at Busse Woods. What is the general rule for ideal cadence average?

My Accelerade came today. Wow those are some big tubs!! I tried out the orange... let's just say if it does a good job I can live with it.

5 x 1200 repeats this morning, 2-3 minute rest intervals (walking/jogging). 6 miles total distance. repeat paces: 7:33, 7:26, 7:24, 7:30, 7:23. Could be tighter but all of this varied pace running makes it hard for me to "feel" where I need to be.

 

[gruecd]

5 x 1200 repeats this morning, 2-3 minute rest intervals (walking/jogging). 6 miles total distance. repeat paces: 7:33, 7:26, 7:24, 7:30, 7:23. Could be tighter but all of this varied pace running makes it hard for me to "feel" where I need to be.

Nice job on the intervals. I love doing those. I'm using Pfitz 55/18 to train for Chicago, and while it has me doing lots of LT (tempo) runs early in the training program, it doesn't have me doing any VO2max (interval) work until the 10th week. Oh, well. I haven't used Pfitz's training programs before, but I know that they've worked well for many of my friends, so we'll give it a shot.

 

[SFBayDuck]

4 mile easy recovery run this morning and while my legs are tired, not much soreness left from Sunday's 20 miler.

The Dipsea was run this weekend here in Marin, I believe it's the 2nd oldest race in the US (behind Boston). If you get confused reading the finish order and times, it's because they use a really convoluted handicapping system based on age and past results (I think).

Side note, the parents of the 13 year old girl that finished 4th overall founded PowerBar (which they sold for nearly $100M a few years back).

And another side note, 12 runners from Marin County (where I live, which only has 250,000 people) are among the 445 running Western States next weekend. Really speaks to the quality of the running community out here (because I sure don't add much to it...yet!).

 

[gruecd]

And another side note, 12 runners from Marin County (where I live, which only has 250,000 people) are among the 445 running Western States next weekend. Really speaks to the quality of the running community out here (because I sure don't add much to it...yet!).

Western States intrigues me. Anyone who completes a 50-mile race under 11 hours qualifies to enter the lottery. I'm almost positive I could finish the Fall 50 in eight hours or so. Hmm....

 

[SFBayDuck]

And another side note, 12 runners from Marin County (where I live, which only has 250,000 people) are among the 445 running Western States next weekend. Really speaks to the quality of the running community out here (because I sure don't add much to it...yet!).

Western States intrigues me. Anyone who completes a 50-mile race under 11 hours qualifies to enter the lottery. I'm almost positive I could finish the Fall 50 in eight hours or so. Hmm....

It's the most pretigious of the 100 milers, by most accounts. 18,000 feet of uphill, 22,000 feet of downhill. Think about the start - at the base of Squaw ski area, you gotta run up the slopes that people ski down all winter. And then you have like 97 miles to go. Temps are often in the 80s or greater (at least during the daytime).

 

[2Young2BBald]

Off to swim lessons....

Not really much to report.

All I can picture is you swimming along with your headband in place.If you're very right-side focused, it would probably help to do some alternate breathing to ensure you turn just as fully to the left as to the right. One of the ultimate tests of good form is one-armed swimming ...swimming the length using just one arm (and of course breathing to that side) with a light kick between the strokes. When I first started these a few years ago, it was quite a (water-based) lunge, but now it's become a smooth motion.

Read about a good drill in this month's Triathlete. Simply, swim one of you intervals with cletched fists. The article said it'd add speed. My plan to use it would be to do a 1,000 yard warm up, a 500 yard interval with the fists and a final 500 regular. Tomorrow I'm planning on giving it a try.

 

[wraith5]

5 x 1200 repeats this morning, 2-3 minute rest intervals (walking/jogging). 6 miles total distance. repeat paces: 7:33, 7:26, 7:24, 7:30, 7:23. Could be tighter but all of this varied pace running makes it hard for me to "feel" where I need to be.

Nice job on the intervals. I love doing those. I'm using Pfitz 55/18 to train for Chicago, and while it has me doing lots of LT (tempo) runs early in the training program, it doesn't have me doing any VO2max (interval) work until the 10th week. Oh, well. I haven't used Pfitz's training programs before, but I know that they've worked well for many of my friends, so we'll give it a shot.

I've never done any significant VO2 MAX work until recently, since I started really following FIRST. All I ever did before was loosely follow Hal Higdon's programs and try not to miss too many of the 5 days of running - which I was never very successful at (is there a reason my "fastest" marathon is 4:40:44?? Hmmm... could be!!).

Now I run a very manageable 3 days/week:

#1 - track repeats: improve VO2 MAX, speed & running economy

#2 - tempo runs: improve endurance by raising lactate threshold

#3 - long runs: improve endurance by raising aerobic metabolism

Each run has a point beyond just racking up the miles (which as previously stated I'm not any good at, anyway!). None of the runs are easy. But (hopefully) they will all pay dividends. Plus I like them - I'm excited to look & see what I'll be doing for the next run, because each is challenging and different. And it feels damn good when I finish them.

 

[Sand]

Off to swim lessons....

Not really much to report.

All I can picture is you swimming along with your headband in place.If you're very right-side focused, it would probably help to do some alternate breathing to ensure you turn just as fully to the left as to the right. One of the ultimate tests of good form is one-armed swimming ...swimming the length using just one arm (and of course breathing to that side) with a light kick between the strokes. When I first started these a few years ago, it was quite a (water-based) lunge, but now it's become a smooth motion.

Read about a good drill in this month's Triathlete. Simply, swim one of you intervals with cletched fists. The article said it'd add speed. My plan to use it would be to do a 1,000 yard warm up, a 500 yard interval with the fists and a final 500 regular. Tomorrow I'm planning on giving it a try.

Frankly I fail to see how that will add to anything but looking dumb in the water and getting annoyed. I'll have to read the article to see exactly what that is supposed to do for you.

 

[BassNBrew]

Thanks again for all the swimming support, gents!! With thunderstorms in the forcast every day for the next week, I may have to bust out the old Bally's card and hit their lap pool. I wouldn't feel right letting a full week go without trying the swim again.

BnB - truly outstanding effort! Well done and congratulations.

My bike rack should arrive from Nashbar tomorrow, so I'm looking forward to hitting Tri-man's recommended route over at Busse Woods. What is the general rule for ideal cadence average?

My Accelerade came today. Wow those are some big tubs!! I tried out the orange... let's just say if it does a good job I can live with it.

5 x 1200 repeats this morning, 2-3 minute rest intervals (walking/jogging). 6 miles total distance. repeat paces: 7:33, 7:26, 7:24, 7:30, 7:23. Could be tighter but all of this varied pace running makes it hard for me to "feel" where I need to be.

90-100 on cadence is a good target for most people. I'm a grinder at 80. Basically you want to balance muscle fatigue v. taxing your cardio system at the max speed possible. On my TT bike I spin the hills and push the big gear on the flats. I can run all day in a 53/11-12 in the 70 to 80 range.Here's a link to play with. http://www.sheldonbrown.com/gears/

Gear chart using MPH @ 80 RPM

For 27 inch (nominal) tire with 175 mm cranks

With 10-speed 11-12-13-14-15-16-17-19-21-23 Cassette

53

11 31.0

9.1 %

12 28.4

8.3 %

13 26.2

7.7 %

14 24.3

7.1 %

15 22.7

6.7 %

16 21.3

6.3 %

17 20.0

11.8 %

19 17.9

10.5 %

21 16.2

9.5 %

23 14.8

 

[BassNBrew]

http://bikecalculator.com/veloUS.html

This calculator accurately predicts my 10 mile tt time within 15 secs. Since I start a TT from a standstill I suspect it's even more accurate as this likely represents a constant speed.

 

[tri-man 47]

Read about a good drill in this month's Triathlete. Simply, swim one of you intervals with cletched fists. The article said it'd add speed. My plan to use it would be to do a 1,000 yard warm up, a 500 yard interval with the fists and a final 500 regular. Tomorrow I'm planning on giving it a try.

I've tried this a number of times ...I don't mind feeling awkward with drills, but this one just doesn't 'right' to me in any way. The logic, I believe, is that it gets you pulling with your fist AND lower arm ...not just relying on the hand to grab water. The risk with focusing on just the hand, I believe, is that your whole arm starts to move back/down - the whole concept of dropping the elbow. The whole arm moves along the body and the hand trails - an ineffective stroke. The goal, I believe, is to use the hand and lower arm to start the pull while keeping the elbow rather steady. As the hand/lower arm pass the elbow midstroke, you're then positioned for a strong, and key, push through the final part of the stroke. I.e., get the lower arm involved, and you end up with a strong push of the water; don't do so, and you end up trying to pull water with mainly the hand, and that's not as effective. Wraith, I like the focus and efficiency of your runs. Hey, are you planning on the next Trail Series run (a 10K) on July 11? I'd like another run through the woods and the chance for another woody. And regarding Busse Woods: The only cross-street is Higgins right by the x-way. If you cross heading north, stay right at the trail split to remain on the main 7.7 mile loop (going left is another 2 mile spur). Otherwise, it's a clean loop that just has about four easy crosses of parking lot roads.

 

[meeka]

I think I have encountered my first running injury since I started running. I have found that when I bike my hamstrings are pretty sore for the next few days. Well this week I had 2 softball games on Monday. My legs were pretty tired and in the first game I felt a small twinge in my right hamstring.

I went to run last night and walked a bit more than normal to try to loosen things up a bit. I made it a little less than half a mile and my leg felt like crap. I stopped to try to stretch it out some, and I was able to finish my 3 miles. I have 4 miles on the schedule for tonight and my leg feels a little better today, but I am a little worried that running on it could make it worse. What is the play here? Keep running slow miles, or shut it down for a few days?

 

[gruecd]

I think I have encountered my first running injury since I started running. I have found that when I bike my hamstrings are pretty sore for the next few days. Well this week I had 2 softball games on Monday. My legs were pretty tired and in the first game I felt a small twinge in my right hamstring. I went to run last night and walked a bit more than normal to try to loosen things up a bit. I made it a little less than half a mile and my leg felt like crap. I stopped to try to stretch it out some, and I was able to finish my 3 miles. I have 4 miles on the schedule for tonight and my leg feels a little better today, but I am a little worried that running on it could make it worse. What is the play here? Keep running slow miles, or shut it down for a few days?

First of all, let me say that this type of stuff is why I cut back dramatically on other sports (softball, basketball, etc.) when I'm in serious marathon training mode. My sprained ankle from basketball last summer probably cost me a BQ in my fall marathon, so I learned my lesson.Moving on, I'd probably suggest taking a couple days off. Better safe than sorry. If you have any "key" workouts planned in the next couple of days, just adjust your schedule.I did 10 miles this morning. It was only 63 degrees, but with 90% humidity. Ugh. Anyway, I still can't get my body to slow down. I turned off the auto lap on my Garmin on Tuesday when I was doing my strides, and I forgot to turn it back on afterwards, so I didn't get my mile splits this morning like I usually do. As such, I really didn't pay attention to my watch, instead choosing to just go by feel. Stopped my watch after 10 miles and saw my time was 1:15:10, or 7:31/mile. Way too friggin' fast for a GA run. I know it doesn't seem like a bad thing, but I need to take it slow on these "easy" runs so that I'm properly rested to kill it on my hard runs. Really gonna have to focus on this....

 

[meeka]

I think I have encountered my first running injury since I started running. I have found that when I bike my hamstrings are pretty sore for the next few days. Well this week I had 2 softball games on Monday. My legs were pretty tired and in the first game I felt a small twinge in my right hamstring. I went to run last night and walked a bit more than normal to try to loosen things up a bit. I made it a little less than half a mile and my leg felt like crap. I stopped to try to stretch it out some, and I was able to finish my 3 miles. I have 4 miles on the schedule for tonight and my leg feels a little better today, but I am a little worried that running on it could make it worse. What is the play here? Keep running slow miles, or shut it down for a few days?

First of all, let me say that this type of stuff is why I cut back dramatically on other sports (softball, basketball, etc.) when I'm in serious marathon training mode. My sprained ankle from basketball last summer probably cost me a BQ in my fall marathon, so I learned my lesson.Moving on, I'd probably suggest taking a couple days off. Better safe than sorry. If you have any "key" workouts planned in the next couple of days, just adjust your schedule.

Yeah, if I knew I would be training for a marathon I would have said "no" to softball. This is a very easy week as far as training goes. 4 miles today and 3 tomorrow with the long run only being 5 miles for this weekend. I could probably just pick things back up with next weeks training and give myself a few days.

 

[meeka]

I was out of town for the weekend so let me go back through things and address the happenings.

Gruecd: Another PR! Impressive. Good luck in the upcoming relay.

Wraith: Great run this weekend. Always nice to be able to add a mile mid-run because things are going well. I am heading to Wrigley on Friday. I'll poor a 40 out for the legacy of Sammy Sosa.

yeltneb: Welcome back, and congrats on the baby. Hope things have settled down nicely with your newest family member.

2young: Great race. It is always nice to beat the people you know that you are racing with. As for the Wings...I am right with you buddy.

IvanK: The attitude it takes to take on a hill that is not even on your designed course will serve you well.

SFDuck: Sounds like an awesome run. 20 miles....I can't imagine.

Tri-Man: Geek cred.

Pigskin: Nicely done.

DolphinsPhan: Keep up the good work. Only 15 and a half more weeks.

BassNBrew: I can not even imagine flying past that many people. Winner, winner, chicken dinner.

 

[tri-man 47]

Nothing much goin' on for me in this taper week. A bit of biking yesterday after an off day; a bit of dumbells this morning. Another easy run and swim yet before the weekend. Current race day forecast: low of 70; high of 88 (and probably humid). Time to man up (HTFU), since I'll start the final half-marathon leg at about 11:30 a.m. on Sunday.

So my year-long training since my triathlon last August has been condensed to 45 weeks, given the earlier race this year. My average training over the past three years:

Swim - 38 hours

Bike - 104 hours

Run - 733 miles

In this year's shorter time span, I've racked up:

Swim - 57 1/2 hours

Bike - 112 hours

Run - 733 miles (coincidence)

Add in a dozen sessions with the dumbells and 20,000 push-up and sit-up/stretching reps.

My big hope is that I use the much better swim base and strength to come out of the swim leg in decent shape (in previous 1/2's, the swim wiped me out and effectively drained me way too early). Then I can try to power the bike leg and gut out the run.

:anxiouschatter:

 

[Sand]

Nothing much goin' on for me in this taper week. A bit of biking yesterday after an off day; a bit of dumbells this morning. Another easy run and swim yet before the weekend. Current race day forecast: low of 70; high of 88 (and probably humid). Time to man up (HTFU), since I'll start the final half-marathon leg at about 11:30 a.m. on Sunday.

So my year-long training since my triathlon last August has been condensed to 45 weeks, given the earlier race this year. My average training over the past three years:

Swim - 38 hours

Bike - 104 hours

Run - 733 miles

In this year's shorter time span, I've racked up:

Swim - 57 1/2 hours

Bike - 112 hours

Run - 733 miles (coincidence)

Add in a dozen sessions with the dumbells and 20,000 push-up and sit-up/stretching reps.

My big hope is that I use the much better swim base and strength to come out of the swim leg in decent shape (in previous 1/2's, the swim wiped me out and effectively drained me way too early). Then I can try to power the bike leg and gut out the run.

:anxiouschatter:

Is this combined pushups and situps? 'Cause 350 pushups a week is pretty impressive.What dumbell exercises do you do?

Oh, and GL this weekend. Which event are you doing?

 

[2Young2BBald]

Nothing much goin' on for me in this taper week. A bit of biking yesterday after an off day; a bit of dumbells this morning. Another easy run and swim yet before the weekend. Current race day forecast: low of 70; high of 88 (and probably humid). Time to man up (HTFU), since I'll start the final half-marathon leg at about 11:30 a.m. on Sunday.

So my year-long training since my triathlon last August has been condensed to 45 weeks, given the earlier race this year. My average training over the past three years:

Swim - 38 hours

Bike - 104 hours

Run - 733 miles

In this year's shorter time span, I've racked up:

Swim - 57 1/2 hours

Bike - 112 hours

Run - 733 miles (coincidence)

Add in a dozen sessions with the dumbells and 20,000 push-up and sit-up/stretching reps.

My big hope is that I use the much better swim base and strength to come out of the swim leg in decent shape (in previous 1/2's, the swim wiped me out and effectively drained me way too early). Then I can try to power the bike leg and gut out the run.

:anxiouschatter:

Are you going to go looking for someone to draft off of in the swim? You could conserve big time reaching for some feet for a while. I have tried to look for it and I don't think you can find the draft, but in small doses it sure is easy pulling to draft some one. I find I talk to myself in my head while swimming. While getting pounded this past weekend, I started chanting in my head "I can't wait to be on the bike" over and over again & it took my mind off of what was going on around me and created a cadence of sorts to swim to. Are you going to up the mix of whatever drink you'll taking on the bike to add even more electrolytes to get you ready for the run? Those temps are WAY up there. Tried that closed fist swim thing today and EF that. All it did was help me to swallow water. Sorry I wasted anyone's time with the thought that this might be worth while. Did 1,500 yards total today. Did a simulated 800 meters, which is the swim distance in a tri I am doing in a week & a 1/2, in 15:49. Wound down with 125 yards to get to 1,000 and then did 500 yards @ 9:23.

 

[Sand]

Tried that closed fist swim thing today and EF that. All it did was help me to swallow water. Sorry I wasted anyone's time with the thought that this might be worth while. Did 1,500 yards total today. Did a simulated 800 meters, which is the swim distance in a tri I am doing in a week & a 1/2, in 15:49. Wound down with 125 yards to get to 1,000 and then did 500 yards @ 9:23.

I went looking for Triathlon magazine yesterday at Books a Million and couldn't find it - they don't carry it. I guess I was right on about the "annoying" part of that exercise, though. Are you wearing a wetsuit?

 

[2Young2BBald]

Tried that closed fist swim thing today and EF that. All it did was help me to swallow water. Sorry I wasted anyone's time with the thought that this might be worth while. Did 1,500 yards total today. Did a simulated 800 meters, which is the swim distance in a tri I am doing in a week & a 1/2, in 15:49. Wound down with 125 yards to get to 1,000 and then did 500 yards @ 9:23.

I went looking for Triathlon magazine yesterday at Books a Million and couldn't find it - they don't carry it. I guess I was right on about the "annoying" part of that exercise, though. Are you wearing a wetsuit?

The swim above I was just wearing padded tri shorts. The three events I've done, I've worn a full "Farmer John". I have a shorty, but I am not sure I can break myself of the security and positioning the full one gives. But, if the water temps get up in to the high 60s and in to the 70s I am going to have to change to the shorty as I'll burn up in the full. You were more than right about the fist thing. I literally gulped two full mouthfulls on two sets of strokes that sold me that the whole idea was stupid.

 

[wraith5]

Wraith, I like the focus and efficiency of your runs. Hey, are you planning on the next Trail Series run (a 10K) on July 11? I'd like another run through the woods and the chance for another woody. And regarding Busse Woods: The only cross-street is Higgins right by the x-way. If you cross heading north, stay right at the trail split to remain on the main 7.7 mile loop (going left is another 2 mile spur). Otherwise, it's a clean loop that just has about four easy crosses of parking lot roads.

Thanks, GB. I can't wait to see the payoff from this program at the RnR Chicago. I am now officially signed up for the 10k - maybe this time I can even keep up with you for a bit longer... Someone else just told me about the Higgins crossing, too - I imagine that can hold you up for a bit. My bike rack came today so I'll be heading over there sometime soon to give it a whirl. Thanks to all of you guys & the support you've given me, I headed over to Ballys at lunch today (first time I've walked in there in literally years) and hit the lap pool. It's really short - I'd get maybe 16 strokes in and be on the other side. I'm guessing 25 yards? Anyway I only did about 25 laps (how do you people keep track?!?), but it was an improvement over my first attempt on Sunday. I was still pretty tired afterwards. I'm going to try to swim twice a week if I can for now. I have a question about kicking - at one point I grabbed a board and just kicked for 2 laps (sometimes I catch myself not kicking much, so I thought this would be a good idea) and I was really, REALLY slow. Am I doing it wrong?

 

[2Young2BBald]

Anyway I only did about 25 laps (how do you people keep track?!?), but it was an improvement over my first attempt on Sunday. I was still pretty tired afterwards. I'm going to try to swim twice a week if I can for now.

I have a question about kicking - at one point I grabbed a board and just kicked for 2 laps (sometimes I catch myself not kicking much, so I thought this would be a good idea) and I was really, REALLY slow. Am I doing it wrong?

When I first started out, I thought about Detroit Sports Athlete Jersey #s to keep track of laps. I'd start with Terry Sawchuck, then Slava Fetisov, etc. It kept my mind on the lap #. I don't do this as much any more, but rather chant the lap number to the "tune" of my swim cadence.No, you are not doing the kickboard wrong. The board and unmoving arms are creating a ton of resistance, so you are going to be slow.

 

[BassNBrew]

Anyway I only did about 25 laps (how do you people keep track?!?), but it was an improvement over my first attempt on Sunday. I was still pretty tired afterwards. I'm going to try to swim twice a week if I can for now.

I have a question about kicking - at one point I grabbed a board and just kicked for 2 laps (sometimes I catch myself not kicking much, so I thought this would be a good idea) and I was really, REALLY slow. Am I doing it wrong?

When I first started out, I thought about Detroit Sports Athlete Jersey #s to keep track of laps. I'd start with Terry Sawchuck, then Slava Fetisov, etc. It kept my mind on the lap #. I don't do this as much any more, but rather chant the lap number to the "tune" of my swim cadence.No, you are not doing the kickboard wrong. The board and unmoving arms are creating a ton of resistance, so you are going to be slow.

Who are busts and flops?I'll take Wraith and 2y2bb idols for $400 Alex.

 

[wraith5]

Who are busts and flops?I'll take Wraith and 2y2bb idols for $400 Alex.

Here's the question in "Amazing Stat Lines" for $200: 17/34 205 1 5

 

[DolphinsPhan]

had my 5 mile pace run this morning. ran pretty hard/fast (for me). had extra motivation to go fast from the snakes in the road...awesome.

compared my stats to my last 5 mile pace run two weeks ago. This week my pace was 1min27sec faster per mile than 2 weeks ago and my HR avg was lower by a few bpm. Shaved ~7 min off my total time. Didn't feel whipped at the end either which was nice.

don't know how some of you run the speeds you do for long runs

 

[wraith5]

had my 5 mile pace run this morning. ran pretty hard/fast (for me). had extra motivation to go fast from the snakes in the road...awesome.compared my stats to my last 5 mile pace run two weeks ago. This week my pace was 1min27sec faster per mile than 2 weeks ago and my HR avg was lower by a few bpm. Shaved ~7 min off my total time. Didn't feel whipped at the end either which was nice.don't know how some of you run the speeds you do for long runs

Wow - that's a huge difference in such a short amount of time - really well done!! um... snakes in the road?!?

 

[BassNBrew]

Who are busts and flops?

I'll take Wraith and 2y2bb idols for $400 Alex.

Here's the question in "Amazing Stat Lines" for $200: 17/34 205 1 5

http://www.youtube.com/watch?v=kc3KsjaVqW4...lated&pos=5

 

[wraith5]

Who are busts and flops?

I'll take Wraith and 2y2bb idols for $400 Alex.

Here's the question in "Amazing Stat Lines" for $200: 17/34 205 1 5

http://www.youtube.com/watch?v=kc3KsjaVqW4...lated&pos=5

well played.

 

[Sand]

Thanks to all of you guys & the support you've given me, I headed over to Ballys at lunch today (first time I've walked in there in literally years) and hit the lap pool. It's really short - I'd get maybe 16 strokes in and be on the other side. I'm guessing 25 yards? Anyway I only did about 25 laps (how do you people keep track?!?), but it was an improvement over my first attempt on Sunday. I was still pretty tired afterwards. I'm going to try to swim twice a week if I can for now. I have a question about kicking - at one point I grabbed a board and just kicked for 2 laps (sometimes I catch myself not kicking much, so I thought this would be a good idea) and I was really, REALLY slow. Am I doing it wrong?

25 yards is standard pool length. 50 is pretty unusual. I keep track by breaking it down into hundred yard efforts. Not so bad at that point. As far as your kicking goes long distance swimming (particularly tri where you try and save your legs) is arm heavy, leg shy. So, while I would continue the drill (its good for you and a good break when you get tired) I wouldn't beat yourself over it. I would be concerned that your technique isn't right, though. If your feet are breaking the surface you're doing it wrong (and it will make you much slower).BTW, 400 yards just starting back up is a good effort. It does get better quick. I haven't seriously swum in a long time and went from about where you are to a 12:40 800yd swim yesterday in ~6 weeks. Just hang in there and keep pushing.

 

[DolphinsPhan]

had my 5 mile pace run this morning. ran pretty hard/fast (for me). had extra motivation to go fast from the snakes in the road...awesome.

compared my stats to my last 5 mile pace run two weeks ago. This week my pace was 1min27sec faster per mile than 2 weeks ago and my HR avg was lower by a few bpm. Shaved ~7 min off my total time. Didn't feel whipped at the end either which was nice.

don't know how some of you run the speeds you do for long runs

Wow - that's a huge difference in such a short amount of time - really well done!! um... snakes in the road?!?

yeah that was interesting. Running along at a nice clip and in the middle of the road are these weird black "sticks". Didn't think too much of it since there were trees everywhere and there were sticks on the road. Turns out they had yellow stripes on them...and they moved. About 3 or 4 garter snakes hanging out together. First time I saw snakes in my area.

 

[2Young2BBald]

Tri-Man, I may not be able to get on a CPU and get in here before the weekend. Go get it this weekend. You are going to kill it (and crush the other half dozen guys in your group that won't know what hit them until they realize the were "Tri-Maned"). Can't wait for the report!

 

[Bankerguy]

5K in just over 23 minutes last night. At what point should I be replacing my shoes? Are there any milestones or things I should be looking for? I can't wait for October!!

 

[tri-man 47]

Bankerguy, the general recommendation is at about 500 miles.

Tri-Man, I may not be able to get on a CPU and get in here before the weekend. Go get it this weekend. You are going to kill it (and crush the other half dozen guys in your group that won't know what hit them until they realize the were "Tri-Maned"). Can't wait for the report!

Thanks a lot! I'll be carrying FBG thoughts with me throughout, for sure. On the swim, I will look for some feet to draft on. The swim course is a double-loop rectangle. I believe that as we finish the first loop, we actually exit the water briefly onto the beach. Between that and the turns, the swim will be broken down into lots of minor segments, which should keep it fresh. Great swim for you, there!!!Wraith, two counting comments. (1) To count laps, I use the number of lanes in the pool ...for a six lane pool, I'll break it down into six lap segments, even looking at the lane number as I touch and turn after each length of the pool. (2) As you get into some swimming, it helps to count your strokes per length. E.g., count each left hand entry and double it. This will be your best gauge of efficiency. Do an early count, and then later on check again. If your stroke count is increasing, you're getting inefficient and might be slipping into bad form ...which is a good time to stop for the day. Also, another way to work the kicking is to use some laps where you kick pretty hard coming off the wall, and then swim easy for that length. Don't just thrash the water with your feet - feel the full foot moving water.

Are you going to up the mix of whatever drink you'll taking on the bike to add even more electrolytes to get you ready for the run? Those temps are WAY up there.

I'll have a bottle of Accelerade on the bike, plus one of Gatorade, and then replace along the way. I'll probably carry a 24-oz insulated bottle of Accelerade with me on the first loop of the run course (another way to force me to keep my pacing under control). I have some Clif Shot Bloks as well - some with extra salt; some with caffiene. I'll have gels also, and they'll have fruit/gels, etc on the bike and run segments. But still, this will be challenging. I've got to maintain strong mental fortitude. Secret weapon: I'm bringing a Poppa-like bandana to carry.

Nothing much goin' on for me in this taper week. Add in a dozen sessions with the dumbells and 20,000 push-up and sit-up/stretching reps.

Is this combined pushups and situps? 'Cause 350 pushups a week is pretty impressive.What dumbell exercises do you do?

Oh, and GL this weekend. Which event are you doing?

Thanks! It's 20,000 of each. I try to do 500/week, though I typically end the year averaging 450ish. I'll typically alternate a rep of push-ups (30-50) with some kind of sit-up/squat/lunge/leg lift/stretch. Some days I'll do 100 of each; some days up to 300. Next time you're watching sports on tv, drop and do 25-30 during commercials and see how quickly the count grows! I would say the cumulative effect after four years, now, has been a much stronger core, good functional strength (toning more than bulk), good flexibility, and overall injury prevention. For the dumbells (I've got 10, 15, and 20 lb'ers), it's just a mix of things with quite a focus on the shoulders, but including some squats for the legs. I'll plop down on a chair while watching a show and pick away for 45-60 minutes. Again, nothing dramatic, just consistent effort. I really should do more strength work, 'cause that's what we lose with age, and I'm gettin' oooold.The event is a 1/2-Ironman in downstate Illinois. I did these two and three years ago, but as mentioned, struggled through the bike and run after hard swims. The times were 5:55 and 5:58. With a much shorter transition situation in this race, I would have a comparable time of 5:50. My goal is 5:40, hoping to just churn the run at 8:30-8:45/mi pace.

had my 5 mile pace run this morning. ran pretty hard/fast (for me). had extra motivation to go fast from the snakes in the road...awesome.

"Get these #### #### snakes off my #### #### road!"

 

[pigskinliquors]

Tri-Man; have a blast this weekend. I'll be living vicariously through you, as I still haven't found the time to be able to train for a full Half. It's in my future, and hopefully near future. Go get that PR, and kick those pansies in your age group. Will your daughter be there to cheer you on?

_______________________________________

My Mallorca Experience:

My 10 days in Mallorca were most awesome. It included 2, 10+ mile runs (10.1 and 10.8), one 25 mile bike ride (extremely slow), and a swim in the Mediterranean every day (and 2 pool swims). The weather was fantastic (mid to low 80's as highs, and low 60's for lows). All of my workouts were at a casual pace, but euphoric. What hurt the most is that I didn't hit the sack before 2 am once during the entire trip, as late dinners (all ending after 11 pm) led to late social hours. Some of my observations:

- Time flies while running on topless beaches

- A less desirable looking naked breast is still something you can't help but look at

- When going out for a bike ride in a foreign place, learn which exit your hotel is on before you start looking for it

- Swim trunks get an extremely nasty odor after being in the Med for a week+ (even if you rinse them out each day)

- Gorgeous British waitresses in Spain don't even know who Tri-Man is

- Eating enormous-sized Fish and Chips at 3:00 am makes it difficult to swim at 6:00 am

- After seeing approximately 1,600 bare breasts (200 per day), I learned that it only made me crave them more

- Sporting OxySox while running McConahghey on the beach is an awesome look

- When you have 30 minutes between meetings, and the beautiful waitress tells you that pints are now 2-1; you are better off just having the 1

- Cold Med water is great for sore calves after a long run

- The only thing better than topless sun-bathers; are topless sun-bathers splashing and playing in the water (with each other!)

- Finding running/walking paths in the middle of a run that you don't expect, is awesome

- While I don't mind seeing any person topless; not everyone should be in a thong

- Girls are intrigued that somebody could actually be called Gruecd

I now have to leave for Hawaii for two weeks starting tomorrow (our 15th anniversary!), but wish everyone great workouts and races!!

 

[gruecd]

Tri-Man, I may not be able to get on a CPU and get in here before the weekend. Go get it this weekend. You are going to kill it (and crush the other half dozen guys in your group that won't know what hit them until they realize the were "Tri-Maned"). Can't wait for the report!

Honestly, if you're going to call yourself "tri-man," you've gotta understand that you'll be held to a higher standard....

5K in just over 23 minutes last night. At what point should I be replacing my shoes? Are there any milestones or things I should be looking for?

Here's a good article: When to Replace Running Shoes. Like tri-man said, generally 300-500 miles, but it depends upon your running style, body weight, etc. I would definitely recommend rotating a couple pairs of shoes to help them last longer and to help reduce the risk of injury. Personally, I seldom get more than 400 miles from a pair of shoes.

"Get these #### #### snakes off my #### #### road!"

Too funny. That's exactly what came to mind for me, too, when I first read his post._________________________

Legs have been a little tight lately, so I went this morning for a deep-tissue message. Hurts so good! Now I just need to pound the water to flush out all the toxins it released!

SRD today, but I think I might go and check out the run course for the Half IM relay that I'm doing on Saturday. A lot of it's on trails, and while I'm told that it's not very technical at all, I want to go see it for myself.

And liquors, those sound like some VERY valuable life lessons you learned!!

 

[tri-man 47]

Tri-Man; have a blast this weekend. I'll be living vicariously through you, as I still haven't found the time to be able to train for a full Half. It's in my future, and hopefully near future. Go get that PR, and kick those pansies in your age group. Will your daughter be there to cheer you on?_______________________________________My Mallorca Experience:

Yes, my daughter will be with me - holding my watch and recording splits. I'll be working off of perceived exertion and training experience. (Take that, Garminites!) The run course is a double loop. Near the end of loop one, I'll have her scope out who's in front of me so I know if I gotta get some giddy-up. liquors, your Spain report is absolutely too funny! Sounds like a fabulous trip. Thanks for sharing.

 

[pigskinliquors]

Since I know you guys care, Here's a pic of the 3 am Fish 'n Chips!

 

[SFBayDuck]

Since I know you guys care, Here's a pic of the 3 am Fish 'n Chips!

Ok, all that talk of naked breasts, and you follow up with the pic of fish and chips? What the hell is wrong with you?!?Found another cool thing about being a runner today: dropped my car off to get some work done this morning, and didn't have to worry about getting a ride home! Ran the scenic route home, 6 miles. Will run back the short way, 3-4 miles, in a little bit to pick it up.

I take tomorrow off, and then will be on the ferry to Angel Island on Saturday morning for the 25K trail race!

 

[tri-man 47]

Ok, all that talk of naked breasts, and you follow up with the pic of fish and chips? What the hell is wrong with you?!?Found another cool thing about being a runner today: dropped my car off to get some work done this morning, and didn't have to worry about getting a ride home! Ran the scenic route home, 6 miles. Will run back the short way, 3-4 miles, in a little bit to pick it up. I take tomorrow off, and then will be on the ferry to Angel Island on Saturday morning for the 25K trail race!

Good point. Good running! Have a great race!!!

 

[gruecd]

SRD today, but I think I might go and check out the run course for the Half IM relay that I'm doing on Saturday. A lot of it's on trails, and while I'm told that it's not very technical at all, I want to go see it for myself.

OK, most of the trail is relatively flat and fast, but there are definitely a couple of technical portions where I'll need to slow down and pay attention to what I'm doing. I was thinking that 1:35 would be pretty easy, but now I think I'll be happy if I can do that. All depends on how I handle the 3/4-mile long hill to start the course!

 

[prosopis]

Just checking in. I am still going at it. I am in the gym 6 days a week. Still running on the treadmill which I am not a fan of. I need another race I think. I am starting to take some weight off and folks are noticing. I have never felt better. I do want a race though but it is way hot here and there is a fire nearby which makes the air rough to breathe.

 

[tri-man 47]

SRD today, but I think I might go and check out the run course for the Half IM relay that I'm doing on Saturday. A lot of it's on trails, and while I'm told that it's not very technical at all, I want to go see it for myself.

OK, most of the trail is relatively flat and fast, but there are definitely a couple of technical portions where I'll need to slow down and pay attention to what I'm doing. I was thinking that 1:35 would be pretty easy, but now I think I'll be happy if I can do that. All depends on how I handle the 3/4-mile long hill to start the course!

gruecd, you'll have a blast enjoying the full tri event! Watch the timing of your nutrition and warm-up since this relay set-up is a whole different beast than your regular events. I hope your team wins it all! Another podium stop for you. :(

 

[tri-man 47]

Just checking in. I am still going at it. I am in the gym 6 days a week. Still running on the treadmill which I am not a fan of. I need another race I think. I am starting to take some weight off and folks are noticing. I have never felt better. I do want a race though but it is way hot here and there is a fire nearby which makes the air rough to breathe.

:(

 

[gruecd]

SRD today, but I think I might go and check out the run course for the Half IM relay that I'm doing on Saturday. A lot of it's on trails, and while I'm told that it's not very technical at all, I want to go see it for myself.

OK, most of the trail is relatively flat and fast, but there are definitely a couple of technical portions where I'll need to slow down and pay attention to what I'm doing. I was thinking that 1:35 would be pretty easy, but now I think I'll be happy if I can do that. All depends on how I handle the 3/4-mile long hill to start the course!

gruecd, you'll have a blast enjoying the full tri event! Watch the timing of your nutrition and warm-up since this relay set-up is a whole different beast than your regular events. I hope your team wins it all! Another podium stop for you. :(

Thanks, tri-man. Good luck on your event, too. Make us proud!!(Helpful hint: Just make believe you're this guy in the water ----> )

 

[gruecd]

By the way, are any of you guys on Facebook? I already connected with SFBayDuck, and it sure is nice when you want to post an update from your phone or something for everybody to see. Plus FBG has its own page on there now!

 

[BassNBrew]

Since I know you guys care, Here's a pic of the 3 am Fish 'n Chips!

That might be good for Furley and Gru, but the rest of us expected more.