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Ran a 10k in June (8 Viewers)
- Thread starter GStrot
- Start date
SFBayDuck
Footballguy
Oh there is. Triman makes it in his basement. If you go down there and look at his woody, he'll give you some of the special.....ok, I just have to stop right there, or I'm gonna get banned.....So just to be clear, there's no secret FBG pickle juice + gatorade + shot of tequila concoction I can drink before running to be pain free
2Young2BBald
Footbaldguy
Hope theeta: I signed up for the tri on Sunday. 2Young, it's an Olympic distance, so you won't be able to help me out much.
distance doesn't bore you too much. I've done a ton of thinking over the last day or so and I am all but sure I'm going to switch to the Olympic in mid September from the Sprint. I downloaded an 18 week 1/2 IM plan that I "think" I just might be able to pull off in the next two years (but would like to shoot for next September). It all really depends on the bike and how much I can improve.You better have sub 1:30 transitions or I'll be disappointed!!!!
tri-man 47
Footballguy
Don't us older guys have a nasty 100K relay slated in for next September? You're adding a big tri on top of that? Can I get a harrumph!?!(Blazing Saddles)eta: Jumping ahead of 2Young's AG placement info, I saw that I was:5K - 40th6 mi - 40th10 mi - 35thfinish - 30th
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2Young2BBald
Footbaldguy
You ####### rockIt was a somewhat manual process, but in my opinion worth it: 1) search the results page for your age group - looks like 624 for yours.2) change the drop down from 25 results to 1003) click "Show More Columns" to get all of the splits3) highlight all 100 (including the header bar the first time) and copy it 4) Open Excel, paste5) Rinse and repeat with the next 100 finishers (no header bar) and so on. 6) Add columns after the 5k, 6m, and 10m times, sort those results (the 6m is tricky because of the way Excel views time entries), then add in the rankings. Or, in your particular case, you could check your email.
What in the heck got in to me between the 5K mark and the 6 Mile mark Picked up 11 AG spots only to then give back 36 on the 2nd half of the race. Not very smart racing on my part at all.
tri-man 47
Footballguy
...or invited over. Not sure which is worse.I'd only offer the argument, to address the original, rhetorical question, that it's a matter of consistent training, building a solid base, and getting in enough strength, core, and flexibility work. The latter stuff could be the key.Oh there is. Triman makes it in his basement. If you go down there and look at his woody, he'll give you some of the special.....ok, I just have to stop right there, or I'm gonna get banned.....So just to be clear, there's no secret FBG pickle juice + gatorade + shot of tequila concoction I can drink before running to be pain free
2Young2BBald
Footbaldguy
Thats right, I forgot about the debut of No X-Country For Dirty Old Men. I should probably wait one more year to 2011 for a HIM anyway (and start an Xmas club account now to start saving up for a tri bike).
2Young2BBald
Footbaldguy
Start singing One of These Things is Not Like The Others from Sesame Street, that'd be me (I'm the one that needed the chair to look the other guys in the eyes).
jmcc
Footballguy
I got on a fancy eliptical at the gym. I set it for 45 mins on some program called hills or hill climbing. It about killed me. My heart rate was in the 160s for a while. My legs are killing me in a good way.
I burned 557 calories on it and did 4 3/4 miles. I am hoping this will help me with hills outside. It sure feels like it did.
I burned 557 calories on it and did 4 3/4 miles. I am hoping this will help me with hills outside. It sure feels like it did.
2Young2BBald
Footbaldguy
Its also non impact, which should help keep the legs fresh(er). Glad you liked the eliptical, I can't stand it as it makes my toes go very numb.
Got back after it tonight doing 2,500 yards in the pool is two sets (1,500 & 1,000). I tried to push my pace to see if I can speed up my cadence and gain speed. I'd like to take a proposed 1/2 hour 1,500 meter swim down to about 26 or 27 minutes if I can.Hey Sand, how goes the prep for this weekend's tri?
SFBayDuck
Footballguy
6 miles on trails mid-day today. I ran it pretty hard, especially the singletrack sections, and had a hard time keeping my HR where I'd like it to be. Probably a combo of still not yet fully recovered from last weekend, running for the 3rd time in 4 days, and it was a little warm. But good run, all in all.
Tomorrow off, probably do the same run as today on Thursday, and then try to formulate my weekend plan. Thinking 13 would be good, 15 would be better, and 15 on Saturday with a nice hilly hike on Sunday would be best - and maybe overkill.
What I do know is that it's going to be pretty much all trails for the next 5+ weeks, with the possible exceptions of some Monday flat recovery runs. And I'm looking at hitting some climbs that I've stayed away from to date, including up Mt. Tamalpais here locally (2500'+), after spending the last year or so running around the lower 1/2 of the thing. Gotta get the legs ready for Tahoe!
Tomorrow off, probably do the same run as today on Thursday, and then try to formulate my weekend plan. Thinking 13 would be good, 15 would be better, and 15 on Saturday with a nice hilly hike on Sunday would be best - and maybe overkill.
What I do know is that it's going to be pretty much all trails for the next 5+ weeks, with the possible exceptions of some Monday flat recovery runs. And I'm looking at hitting some climbs that I've stayed away from to date, including up Mt. Tamalpais here locally (2500'+), after spending the last year or so running around the lower 1/2 of the thing. Gotta get the legs ready for Tahoe!
tri-man 47
Footballguy
jmcc
Footballguy
gruecd
Footballguy
All I've got to say is that while I might be fairly "speedy" on land, I'm totally jealous of how fast you guys can move through the water. Wow!!!!
Ran 12 miles tonight with a buddy of mine. Quads were still a little sore from Sunday's race, so I didn't know what to expect. Took it relatively easy at first, averaging 8:17 for the first six miles. Legs felt progressively better in the second half, and we ran a nice negative split, averaging 8:02 for the second six miles. We ran the last two miles in 7:45 and 7:14.
SRD tomorrow, then a tough run on Thursday -- 11 miles including 6 miles at HMP (low 6:50's). Time for bed, since I need to get up at 4 AM for work tomorrow so I can hit the road by 5 AM for an 8:00 meeting in Kenosha. Ugh.
Have a good night, everybody!
Ran 12 miles tonight with a buddy of mine. Quads were still a little sore from Sunday's race, so I didn't know what to expect. Took it relatively easy at first, averaging 8:17 for the first six miles. Legs felt progressively better in the second half, and we ran a nice negative split, averaging 8:02 for the second six miles. We ran the last two miles in 7:45 and 7:14.
SRD tomorrow, then a tough run on Thursday -- 11 miles including 6 miles at HMP (low 6:50's). Time for bed, since I need to get up at 4 AM for work tomorrow so I can hit the road by 5 AM for an 8:00 meeting in Kenosha. Ugh.
Have a good night, everybody!
wraith5
Footballguy
No worries - happy to help! It seems like you and I ran similar races based on our slowing mile splits. The big difference seems to be that you were in the mix with much faster guys than me, so more of them were able to take advantage and pass you in the last few miles. Plus I had some shockingly good luck in that I only dropped 2 AG spots at the end - I deserved to drop many more than that. Guess we both need to race more like Tri-Man and finish strong! (I didn't do the homework on Gruecd's race, but I'm betting it's similar).2Young2BBald said:You ####### rockIt was a somewhat manual process, but in my opinion worth it: 1) search the results page for your age group - looks like 624 for yours.2) change the drop down from 25 results to 1003) click "Show More Columns" to get all of the splits3) highlight all 100 (including the header bar the first time) and copy it 4) Open Excel, paste5) Rinse and repeat with the next 100 finishers (no header bar) and so on. 6) Add columns after the 5k, 6m, and 10m times, sort those results (the 6m is tricky because of the way Excel views time entries), then add in the rankings. Or, in your particular case, you could check your email.
gruecd
Footballguy
I don't even want to see my numbers. Instead of following my original plan, starting easy and running a negative split, I made a rookie mistake and went out way too fast. Felt fine for the first 5-6 miles, but then I fell apart in the second half. Won't happen again.
SFBayDuck
Footballguy
I see her everyday, looming over me wherever I go. I look out my kitchen window, and she's there. I walk to my car, and she's there. I take the ferry back from The City, and watch her come into view. And yet I've never been to the top. The trails I run, for the most part, are all around the base, and I've been up as high as about 1600', but no higher. At least once before Tahoe, I need to conquer her!
Sand
Footballguy
LOL - surprised this was remembered. Trying to taper in - still a tad sore from Saturday + yesterday, which I pushed both really hard.Saturday - Brick. Did good despite a huge storm rolling in. The run in the rain was fun, though.
Sunday - off
Monday - 1600 yd swim. Lots of shorter sets holding 1:20-1:30/100. Good hard workout. Good 5k run holding 8:30 pace. Felt good after.
Today - Short (35min.), but hard bike on the trainer.
Wed. - Planned short 800 yd swim with a 600yd TT (the tri is 600yds). Want to do an easy, efficient 9:00 600 here. And a short 2 mile easy/mid level run.
Thu. - Zone 1/2 bike for 45 minutes or so.
Fri. - travel and such. Any advice for a last meal?
Sat. - it's on.
Don't know exactly what to do in the last week here, so chose this route. We'll see how it goes.
BTW, any opinions on this bike? Looks interesting. My size. This is a want, though, so if I pursue I will be dickering the price a lot.
2Young2BBald
Footbaldguy
For the pre-race meal, go mellow & early with something your used to. Typically, I do a chicken breast, spinich salad and a smaller side of pasta, no later than about 5pm. Although, I did a bigger than normal meal last Friday and skipped the Clif's bar Saturday Morning because I felt full after a banana. How far are the bike & the run legs? Any plans for what you are going to have in the bottle on the bike? If you have a favorite sports drink that works for you, I'd do this versus just water. Its nice to swig something with flavor after sucking down a bit of lake water. I use a 1/2 dose of HEED by Hammer in my bottle. It electrolyte heavy which has helped some cramping issues on the bike leg. Lately, I have been eating a pack of Sports Beans right before the swim, versus trying to eat them while riding. But, I also tuck a few Clif Margarita Bloks in my shirt in case of cramps.
I gotta get to work but have a bunch more to share. Post more questions if you've got them.
tri-man 47
Footballguy
Sand, I'd say eat a full pasta dinner on Thursday night, then eat fully Friday morning through to noon. As 2Young notes, eat a sensible dinner on Friday night. The Friday night food is really too late to 'help' during the race. It's the Thursday night/early Friday food that gets digested through and provides the carbo-load, as I understand it.
2Young, you get all the rain for races ...I get the heat. Weekend forecast here in Chicago is for the first back-to-back 90 degree+ weekend days in two years. Heat index is expected to exceed 100 with the heat and humidity.
2Young, you get all the rain for races ...I get the heat. Weekend forecast here in Chicago is for the first back-to-back 90 degree+ weekend days in two years. Heat index is expected to exceed 100 with the heat and humidity.
wraith5
Footballguy
I saw that. I'll take a break from feeling sorry for myself just long enough to feel more sorry for you.Sand, I'd say eat a full pasta dinner on Thursday night, then eat fully Friday morning through to noon. As 2Young notes, eat a sensible dinner on Friday night. The Friday night food is really too late to 'help' during the race. It's the Thursday night/early Friday food that gets digested through and provides the carbo-load, as I understand it.2Young, you get all the rain for races ...I get the heat. Weekend forecast here in Chicago is for the first back-to-back 90 degree+ weekend days in two years. Heat index is expected to exceed 100 with the heat and humidity.
GREAT run yesterday!!! Unfortunalety is was on a treadmill but I wanted the distances and pacing to be accurate. A total of 8.25 miles in 1:09:45 (average pace of 8:27)...broken down in this order:
1 mile warm-up (10:00)
2 miles at 7:45
.5 mile at 10:00
1 mile at 7:30
.25 mile at 10:00
1 mile at 7:30
.25 mile at 10:00
.5 mile at 7:03
.25 mile at 10:00
.5 mile at 7:03
1 mile cool down (10:00)
1 mile warm-up (10:00)
2 miles at 7:45
.5 mile at 10:00
1 mile at 7:30
.25 mile at 10:00
1 mile at 7:30
.25 mile at 10:00
.5 mile at 7:03
.25 mile at 10:00
.5 mile at 7:03
1 mile cool down (10:00)
Sand
Footballguy
You guys crack me up - the last meal question was more of a funny than anything else. I do appreciate the responses, though. I'll probably do a chicken sandwich or something similar.Bike = 16.2 miles
Run = 3 miles (not sure if a 5K or if it is simply 3 miles). Website doesn't say 3.1, so it may be just 3.
Both are flat, flat, flat. Very different for around here, which is typically quite hilly.
Probably put some propel in the bottle. I do not expect cramping problems - my only issues there seem to be swimming after doing other things first (and even then after 2k+ yards). Obviously that isn't happening here. Not planning on bringing any food on the course right now.
I guess the only thing unusual I plan on doing is to wear gloves on the bike. I'll probably be the only one to do so, but it is much more comfortable (and I sweat a lot and don't want slippery bars). No way I'm sniffing any podium - if I perform well (9:00 600yd swim, 22mph bike, 26 min. run, 3 minute transition time) I will still be lower half in my AG, going by last year. The 10 seconds for the gloves aren't going to cause major regrets, I don't think. ;-)
wraith5
Footballguy
Great run! I don't think I could handle an hour+ on a treadmill.
The_Man
Footballguy
Put in a 4-miler this morning and felt really good. Ended up doing it in 33:17. Saturday, I did the same route in 33:20 but killed myself over the last mile. Today, I took the last mile a lot easier (didn't want to wear myself out on a workday), felt like I still had some gas in the tank at the end, and was still a little faster than the run when I went all out.
I definitely need to start upping my mileage a little more, though. Generally doing between 10-15 miles a week and will shoot to get that regularly up to 15-20 by the end of the month.
I definitely need to start upping my mileage a little more, though. Generally doing between 10-15 miles a week and will shoot to get that regularly up to 15-20 by the end of the month.
tri-man 47
Footballguy
I agree. I like to pull on my biking gloves for the same reasons - several seconds to do so, offset by a better grip/easier riding on the bike. Let's not tell 2"I rock the transitions"Young, though.
pigskinliquors
Dr. Parrothead
I might be able to be coaxed (see my e-mail). I haven't done a ride of more than 30 miles all year, but am due for a century. Leaning toward yes.
HTFU: Our EVER DAY weather down here since the end of June has been 100+Sand, I'd say eat a full pasta dinner on Thursday night, then eat fully Friday morning through to noon. As 2Young notes, eat a sensible dinner on Friday night. The Friday night food is really too late to 'help' during the race. It's the Thursday night/early Friday food that gets digested through and provides the carbo-load, as I understand it.
2Young, you get all the rain for races ...I get the heat. Weekend forecast here in Chicago is for the first back-to-back 90 degree+ weekend days in two years. Heat index is expected to exceed 100 with the heat and humidity.
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RoarinSonoran
Footballguy
Hi, my name is RS, and I'm a shinsplit survivor.Did you recently up the intensity/mileage or change the type of surface you run on? That seems to often be the cause.I haven't had a problem since I first started running a couple of years ago, and I just sort of worked through it. I've heard people say ice and advil can help treat. To help prevent, I'm a stretching advocate, particularly of the calves, and do so before and after runs. Sorry, don't feel like I've got a lot to add here as I've not had to deal with them much, anyone else?What can I do about shin splints?
lolBack in 2005, I was training for the Dublin Marathon (Ireland, not Ohio). I was in a 4month training calendar with Team In Training. I developed shinsplits almost right away, and trudged through the pain for about 2months. Finally, after having to use every piece of furniture as a crutch to get from the bed to the bathroom, I broke down and paid a visit to this sports chiropractor who was one of the TNT sponsors. He specialized in something called ART - Active Release Technique. Basically it's a deep tissue massage, but as a torture compared to waterboarding, waterboarding is more like running through a sprinkler on a warm summer's day. After several sessions, and also getting fitted for orthodics (I was rolling over my arches, and thus needed more support), I was back in the game and ran Dublin pain-free. I'm still in my orthodics, and still pain-free. Well, now my IT-Band bugs me, but that's another story. lolRest, ice, elevation, and ibuprofen will help with the pain temporarily, but to get rid of it completely, I swear by ART, get proper shoes, and get fitted for orthodics.
2Young2BBald
Footbaldguy
Too late. I got "yelled" at here for gloving up in my first one of the season & rightly so. I thought I was being slick by putting them on while riding (pure genius). I almost took out myself and three other riders. :soapbox: The transitions are every bit a part of the race. With your proposed 9-minute swim, you'll be top 10% out of the water. 22 MPH will put you upper middle pack if you can mantain it over 16 miles AND 3 miles is a short run. Don't give back a second in transition. You are an ###-kicking swimmer, go get your lead then!!!! :jumpsoffsoapbox:tri-man 47 said:
pigskinliquors
Dr. Parrothead
Gloves = waaay too much time wasted, for little gain. Maybe not as bad as putting OxySox on though.
pigskinliquors
Dr. Parrothead
BnB, I think this is Culdeus calling you out. I'm in if you are
wraith5
Footballguy
4x 300 in the pool this afternoon.
Ave was probably around 7:30s (2/3 crawl, 1/3 breast stroke). Kids are sick so we aren't getting much sleep - it was all I could do to make myself swim at all (HTFU).
Hoping for a good nights sleep tonight, then an easy (no, really!) 6 miles in the morning.
Ave was probably around 7:30s (2/3 crawl, 1/3 breast stroke). Kids are sick so we aren't getting much sleep - it was all I could do to make myself swim at all (HTFU).
Hoping for a good nights sleep tonight, then an easy (no, really!) 6 miles in the morning.
2Young2BBald
Footbaldguy
Gloves = waaay too much time wasted, for little gain. Maybe not as bad as putting OxySox on
2Young2BBald
Footbaldguy
Woo Hoo, I finally found some aero bars that fit my handle bars and did my first ride with them tonight (18 miles). I have a ton of tweaking to do, but WOW what a difference. I'll need to raise my seat a bit and maybe move it forward just a touch. The bars themselves have about 4 zillion combinations and the first change will be to expand the arm rests outward. I also had my first low speed, oh #### I can't clip out, fall on my side sort of crash tonight. I tried to be all fancy at a light doing that balance thingy at a light when a guy running with a dog ran out in front of me just as I got the green light. I remembered what I learned here to save my gear and fall to the left. Banged up my knee and hip a bit and thank goodness I had my gloves on. I think I may have let out every profanity created, ever, on the way down (#### with the dog just kept going).
Sand
Footballguy
600yd TT done. 9:00 on the nose. Kept this smooth.Last run done. 7:55/mile.Both felt good. Downhill slope now.
I've got a duathlon on the 15th, a tri on the 22nd, an ITT followed by a TTT on the 25th. Goose opener is on the 1st and dove comes in on the 5th.BnB, I think this is Culdeus calling you out. I'm in if you are
Wow I'm stinkin' up the joint on the bike lately. 10 mi at the track last night in 23:03. That's about 45 secs off my time two months ago and 20 secs of my crappy preformance 3 weeks ago. Wanted to break 22 min this year. That's just a pipe dream now.
I've been swimming three times a week. Very comfortable in the open water new, but my time isn't changing. 21:30 for 750 yards. There may be people finishing the bike leg when I get out of the water. About the only thing going right is my run. Been hitting roughly 25 min on my 5k efforts.
I've been swimming three times a week. Very comfortable in the open water new, but my time isn't changing. 21:30 for 750 yards. There may be people finishing the bike leg when I get out of the water. About the only thing going right is my run. Been hitting roughly 25 min on my 5k efforts.
pigskinliquors
Dr. Parrothead
Great to hear that you got "bars" and sad to hear about your fall. Before you start messing with your seat, measure the distance from the tip of your seat to the center of your bottom bracket (use the center of your crankset). Once you move your seat forward, make sure you raise the seat so that the pre-distance is the same as the post-distance. ________________________________My update:Yesterday I had a pretty sweet 6.5 mile hill run (3 hill repeats in the middle) as I've learned that the Ultra I'm planning on running is pretty hilly. Today I got on my bike for a "real" ride (= non-commuting) for the first time since last February. The 25.5 mile ride felt euphoric. At 16 miles I was averaging well over 20 MPH, and even with 7 of the last 9 being into the wind, on ####### chip seal, and mostly uphill; I maintained an overall average of 19.9 mph. My maximum HR was only 173, with no mile's average being greater than 170, and an overall average HR of 162 (= Giddy'up!). I'll get in one more longer ride prior to fully committing to the HH100 with Culdeus, but today's ride was a great confidence booster! I'm still somewhat high from it. P.S. BnB so you have a lot of rides/races line up = what does that have to do with you riding/not riding with us. Come on down!
wraith5
Footballguy
This is really fast, correct? I mean, I understand I'm slow, but that seems awfully good. I'm really feeling the need for a lesson - next week I'll be taking my kids to their swimming lessons on Tues & Thurs and plan to ask about one for myself while I'm there. I think it's time. Ran 6 this morning in 2 mile segments, 9s, 8s, and 9:20s. I was really tired overall. Either I'm still somewhat sleep deprived or my legs have not recovered yet. Maybe both. Plus, I've been watching what I eat pretty carefully for a couple weeks to drop a few pounds, and I've consistently come in under my allowable calorie intake. That probably factors in as well.
Sand
Footballguy
If I actually achieve that time in the lake (and not sure how it will translate over) it would be top 5%. I am curious as to how this will go because I greatly prefer OWS over lap pool. You get some advantage from wall pushes, but you also lose some energy because your swim is constantly breaking for the turns. I think I can hold a higher pace in open water and make up for the turn push. I could go even faster with a wetsuit, but I don't own one (and don't technically need one - water is 78 degrees).The swim is the one discipline I know I will do well. It will be all downhill from there.
2Young2BBald
Footbaldguy
You need to be at the front of all the other swimmers and as close as possible to the inside line at the gun. The only thing that'll slow you down is bouncing off other swimmers. If someone tries to push you out, just let them know your projected 100 M times, they should back off. I'd also be ready to be drafted. You may feel a tap or two on your feet by someone letting you know they are there (or they may just over reach by accident). Floppo did a real nice job back last year of letting me know about the dynamics of the swim, too bad he isIf I actually achieve that time in the lake (and not sure how it will translate over) it would be top 5%. I am curious as to how this will go because I greatly prefer OWS over lap pool. You get some advantage from wall pushes, but you also lose some energy because your swim is constantly breaking for the turns. I think I can hold a higher pace in open water and make up for the turn push. I could go even faster with a wetsuit, but I don't own one (and don't technically need one - water is 78 degrees).The swim is the one discipline I know I will do well. It will be all downhill from there.
and Tri-Man advised to use the dolphin swim. I've add this to my ast few finishes. Depending on how the waves are set up, you may fight slow traffic in at the beach as there will be some people standing up as soon as they can. I like to swim 'til my hands touch and then do a couple of dolphin dives and then stand up.
Sand
Footballguy
Don't have to worry about that. This one is using a time trial type start - single swimmers going off every 3-5 seconds. No problem on getting going from shallow to deep water - I have my gameplan going there.There are ~950 people in the race, so I expect to start in the first 50-75 (I projected 9:45 on the entry form - I think I will beat that). I should hold my own on the bike and then watch as many, many people pass me on the run.You need to be at the front of all the other swimmers and as close as possible to the inside line at the gun. The only thing that'll slow you down is bouncing off other swimmers. If someone tries to push you out, just let them know your projected 100 M times, they should back off. I'd also be ready to be drafted. You may feel a tap or two on your feet by someone letting you know they are there (or they may just over reach by accident). Floppo did a real nice job back last year of letting me know about the dynamics of the swim, too bad he isIf I actually achieve that time in the lake (and not sure how it will translate over) it would be top 5%. I am curious as to how this will go because I greatly prefer OWS over lap pool. You get some advantage from wall pushes, but you also lose some energy because your swim is constantly breaking for the turns. I think I can hold a higher pace in open water and make up for the turn push. I could go even faster with a wetsuit, but I don't own one (and don't technically need one - water is 78 degrees).The swim is the one discipline I know I will do well. It will be all downhill from there.and Tri-Man advised to use the dolphin swim. I've add this to my ast few finishes. Depending on how the waves are set up, you may fight slow traffic in at the beach as there will be some people standing up as soon as they can. I like to swim 'til my hands touch and then do a couple of dolphin dives and then stand up.
Funny thing about the race is I really want to make sure I nail the swim, because after talking about my swim workouts and such here if I post a miserable time I will have to hide from this thread for a while.
I have much less expectations for myself with the bike and run.
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tri-man 47
Footballguy
But then again, if you sacrifice 30-60 seconds on the swim - still a killer time by the standards of us mortals - would that take you into the bike leg in better condition? As they say, you don't win a triathlon in the swim, but you can lose one (oh be quiet, 2Young!). I.e., giving back a bit of time on the swim could help much more on the bike and run. But you're a FBG, so we understand if you says nuts to that and totally attack the swim.Funny thing about the race is I really want to make sure I nail the swim, because after talking about my swim workouts and such here if I post a miserable time I will have to hide from this thread for a while.I have much less expectations for myself with the bike and run.
Sand
Footballguy
I'm gonna hit a pace and keep it. This may increase my time :10 over a "strong finish". I kept en even pace in the last pool swim and felt fine after. I expect to feel better out of an OWS because I won't be doing 24 pushoffs. This is all theoretical, though. We'll see how it goes at the real thing. It has been a long, long time since I have stepped on a field of play where I am a raw new guy.But then again, if you sacrifice 30-60 seconds on the swim - still a killer time by the standards of us mortals - would that take you into the bike leg in better condition? As they say, you don't win a triathlon in the swim, but you can lose one (oh be quiet, 2Young!). I.e., giving back a bit of time on the swim could help much more on the bike and run. But you're a FBG, so we understand if you says nuts to that and totally attack the swim.Funny thing about the race is I really want to make sure I nail the swim, because after talking about my swim workouts and such here if I post a miserable time I will have to hide from this thread for a while.
gruecd
Footballguy
Absolutely NAILED tonight's workout. Started with 4 easy at 8:32 average pace. Then had 6 miles at tempo. Was shooting for low 6:50's, and ended up averaging 6:44 (6:46, 6:45, 6:49, 6:45, 6:42, and 6:35). Finished with a cool-down mile at 7:42.
Couldn't have asked for a better work-out! Definite confidence builder.
Finished with a cool-down mile at 7:42.Couldn't have asked for a better work-out! Definite confidence builder.
2Young2BBald
Footbaldguy
UmAbsolutely NAILED tonight's workout. Started with 4 easy at 8:32 average pace. Then had 6 miles at tempo. Was shooting for low 6:50's, and ended up averaging 6:44 (6:46, 6:45, 6:49, 6:45, 6:42, and 6:35).Finished with a cool-down mile at 7:42.Couldn't have asked for a better work-out! Definite confidence builder.
for RnR Bib #s please.
jmcc
Footballguy
WowAbsolutely NAILED tonight's workout. Started with 4 easy at 8:32 average pace. Then had 6 miles at tempo. Was shooting for low 6:50's, and ended up averaging 6:44 (6:46, 6:45, 6:49, 6:45, 6:42, and 6:35).
I did 3.75 miles on the treadmill today. I think the majority was at 11:00 to 12:00 pace.
gruecd
Footballguy
Umm, I found out that my hottest one is 17. Don't wanna get banned!UmAbsolutely NAILED tonight's workout. Started with 4 easy at 8:32 average pace. Then had 6 miles at tempo. Was shooting for low 6:50's, and ended up averaging 6:44 (6:46, 6:45, 6:49, 6:45, 6:42, and 6:35).Finished with a cool-down mile at 7:42.Couldn't have asked for a better work-out! Definite confidence builder.
jmcc
Footballguy
Umm, I found out that my hottest one is 17. Don't wanna get banned!UmAbsolutely NAILED tonight's workout. Started with 4 easy at 8:32 average pace. Then had 6 miles at tempo. Was shooting for low 6:50's, and ended up averaging 6:44 (6:46, 6:45, 6:49, 6:45, 6:42, and 6:35).
Lets see some of the other ones.Similar threads
