Ran a 10k in June (7 Viewers)

[meeka]

I need about 400 yards and 3-4 TDs from Brady so I don't feel so bad about starting him over Favre. But seriously--you can't bench Brady, can you??

Bench, meet Tom Brady. Tom Brady, meet bench.Favre's next four games: @ARI, CIN, @CAR, @CHI. Screw it....going with Brett the rest of the way. I don't like Brady anyway.

What if you are deciding between Favre and Rodgers? I keep starting Rodgers. Sort of a win/win.

 

[meeka]

Anybody else put on major poundage over the weekend? I could not have eaten or drank more. I was too afraid to step on the scale this morning

I lost weight this weekend.:flex:

Me too.

 

[pigskinliquors]

Anybody else put on major poundage over the weekend? I could not have eaten or drank more. I was too afraid to step on the scale this morning

I lost weight this weekend.:flex:

Me too.

:finger:

 

[tri-man 47]

hoping to engage my larger muscle groups for a couple weeks while recovering my wife is out of town.

Sure, gb. We understand.

 

[gruecd]

hoping to engage my larger muscle groups for a couple weeks while recovering my wife is out of town.

Sure, gb. We understand.

Probably more likely that he'll be "engaging" his, um, smaller muscle [group] while his wife is gone, don't you think?

 

[tri-man 47]

hoping to engage my larger muscle groups for a couple weeks while recovering my wife is out of town.

Sure, gb. We understand.

Probably more likely that he'll be "engaging" his, um, smaller muscle [group] while his wife is gone, don't you think?

http://rlv.zcache.com/everythings_bigger_i...591qzgo_400.jpg

 

[Keggers]

hoping to engage my larger muscle groups for a couple weeks while recovering my wife is out of town.

Sure, gb. We understand.

Probably more likely that he'll be "engaging" his, um, smaller muscle [group] while his wife is gone, don't you think?

http://rlv.zcache.com/everythings_bigger_i...591qzgo_400.jpg

This thread HAD a good run while it lasted. Pun intended.

 

[wraith5]

wraith - Sorry to hear about the crappy long run. I always tell people to dress like it's 10-20 degrees warmer than what it really is. It's OK if you're a little uncomfortably cool when you're first getting started. FWIW, wind chills were in the upper 20's for my race yesterday morning, and here is how I dressed.

Also, regarding Tucson, just pay extra attention to hydration with the lack of humidity and the likely temperature change. It was literally -30° with the wind chill when I left for RNR Arizona last January, and it was pushing 70° when I got there. I don't think I paid enough attention to my hydration plan, and I ended up fighting cramps the entire 2nd half of the race. Just FYI.

Honestly, I don't know what I was thinking when i got dressed for that run. It was just stupid. As an added bonus, it shook my confidence pretty good. I'll need a couple of good runs this week to get back to where I was mentally. At least I won't be over-confident come race time... With a likely gun-time temp of 50 and near 70 at the end, I'll be wearing shorts and probably my SoldierField10 technical shirt for the race (it's white, so in the exposed sunlight it should help me stay cool). I went to Walmart last night and bought sweatpants and a zippered hooded sweatshirt for a total of $20 - they will keep me warm pre-race and will be "donated" just before we start. I also think I'm going to go with my short running socks - my achilies has been pretty quiet and it'll be warm enough that it shouldn't tighten up.

The consensus opinion is definitely to watch my hydration for the days leading up to the race, and the race itself. Makes perfect sense. I'll be bringing my 45oz of Accelerade with me via Camelbak (plus 5 Gu's), and will also drink water at all of the water stations along the way. Better to stop & pee during the race than crash at mile 22 because I didn't drink enough. Starting today I'm trying to drink a gallon of water a day in addition to any coffee/pop I drink. Oh - and beer (going to the Blackhawks game tonight).

 

[tri-man 47]

BTW, Wraith, I have used the Accel gels, which you asked about a while ago. I like them well enough - the gel is pastier than other gels, though I kind of like being able to hold the gel back against my gums for a bit before swallowing. The taste is OK.

And Dexter, good to hear of your swimming background! Wow, between you and Sand, we've got a couple of aces in the pool, here. I was recalling what he mentioned ...how he was able to gain swimming endurance surprisingly quickly as a supplement to his previously developed speed. I'm sure that will happen for you, too.

 

[pigskinliquors]

hoping to engage my larger muscle groups for a couple weeks while recovering my wife is out of town.

Sure, gb. We understand.

Probably more likely that he'll be "engaging" his, um, smaller muscle [group] while his wife is gone, don't you think?

http://rlv.zcache.com/everythings_bigger_i...591qzgo_400.jpg

The wifey returned Sunday night , though not a lot of the workouts (at least the one's I like to do with her) since her return

 

[2Young2BBald]

wraith - Sorry to hear about the crappy long run. I always tell people to dress like it's 10-20 degrees warmer than what it really is. It's OK if you're a little uncomfortably cool when you're first getting started. FWIW, wind chills were in the upper 20's for my race yesterday morning, and here is how I dressed.

Also, regarding Tucson, just pay extra attention to hydration with the lack of humidity and the likely temperature change. It was literally -30° with the wind chill when I left for RNR Arizona last January, and it was pushing 70° when I got there. I don't think I paid enough attention to my hydration plan, and I ended up fighting cramps the entire 2nd half of the race. Just FYI.

Honestly, I don't know what I was thinking when i got dressed for that run. It was just stupid. As an added bonus, it shook my confidence pretty good. I'll need a couple of good runs this week to get back to where I was mentally. At least I won't be over-confident come race time... With a likely gun-time temp of 50 and near 70 at the end, I'll be wearing shorts and probably my SoldierField10 technical shirt for the race (it's white, so in the exposed sunlight it should help me stay cool). I went to Walmart last night and bought sweatpants and a zippered hooded sweatshirt for a total of $20 - they will keep me warm pre-race and will be "donated" just before we start. I also think I'm going to go with my short running socks - my achilies has been pretty quiet and it'll be warm enough that it shouldn't tighten up.

The consensus opinion is definitely to watch my hydration for the days leading up to the race, and the race itself. Makes perfect sense. I'll be bringing my 45oz of Accelerade with me via Camelbak (plus 5 Gu's), and will also drink water at all of the water stations along the way. Better to stop & pee during the race than crash at mile 22 because I didn't drink enough. Starting today I'm trying to drink a gallon of water a day in addition to any coffee/pop I drink. Oh - and beer (going to the Blackhawks game tonight).

I seriously thought I was reading one of my pre-race posts (only without the glaring grammatical errors and misspellings). Damn, it looks as though you are as over prepared as you can be. Only thing left to do, is do a Google Earth flyover of the course, unless, of course you have done this already too. Try and relax, your attention to detail has prepared you as much as possible. You have a stretch, yet realistic goal, nothing left to do but go make it happen. Stop with the "it shook my confidence" stuff. I have never felt confident going in to any race and constantly am taking inventory of aches and pains, lost sleep, etc right up until the gun goes off and I'd guess most others here feel the same way. I wish I had the training focus you have and you've taught me something. I've bought a 1/2 IM training plan for next year and I am going to try like hell to stick to it with the same focus you have had on your plan.

 

[Darrinll40]

Did my intervals today but extended them to .3 miles. Easy first mile, then 4 intervals of .3, with .25 mile slow between. I averaged 9:03 through them with bursts around 7:45. I want to keep increasing the interval distance gradually until they are .5 miles each at average speeds of around 8. Then I will feel like I am back. Did 45 minutes in the gym yesterday, 2 circuits of machines, 6 upper body 4 lower body and 2 abs. Planning on doing the same tomorrow, then a run on Thursday. Saturday I want to try for 11 miles, but will cut it shorter if needed.

 

[pigskinliquors]

Great workout Darrin!!!!!! You are getting there; one step at a time!!!!

For the Tri-Guys (wish we had some gals ) in this thread, this "free" seminar series might be worth watching.

 

[wraith5]

wraith - Sorry to hear about the crappy long run. I always tell people to dress like it's 10-20 degrees warmer than what it really is. It's OK if you're a little uncomfortably cool when you're first getting started. FWIW, wind chills were in the upper 20's for my race yesterday morning, and here is how I dressed.

Also, regarding Tucson, just pay extra attention to hydration with the lack of humidity and the likely temperature change. It was literally -30° with the wind chill when I left for RNR Arizona last January, and it was pushing 70° when I got there. I don't think I paid enough attention to my hydration plan, and I ended up fighting cramps the entire 2nd half of the race. Just FYI.

Honestly, I don't know what I was thinking when i got dressed for that run. It was just stupid. As an added bonus, it shook my confidence pretty good. I'll need a couple of good runs this week to get back to where I was mentally. At least I won't be over-confident come race time... With a likely gun-time temp of 50 and near 70 at the end, I'll be wearing shorts and probably my SoldierField10 technical shirt for the race (it's white, so in the exposed sunlight it should help me stay cool). I went to Walmart last night and bought sweatpants and a zippered hooded sweatshirt for a total of $20 - they will keep me warm pre-race and will be "donated" just before we start. I also think I'm going to go with my short running socks - my achilies has been pretty quiet and it'll be warm enough that it shouldn't tighten up.

The consensus opinion is definitely to watch my hydration for the days leading up to the race, and the race itself. Makes perfect sense. I'll be bringing my 45oz of Accelerade with me via Camelbak (plus 5 Gu's), and will also drink water at all of the water stations along the way. Better to stop & pee during the race than crash at mile 22 because I didn't drink enough. Starting today I'm trying to drink a gallon of water a day in addition to any coffee/pop I drink. Oh - and beer (going to the Blackhawks game tonight).

I seriously thought I was reading one of my pre-race posts (only without the glaring grammatical errors and misspellings). Damn, it looks as though you are as over prepared as you can be. Only thing left to do, is do a Google Earth flyover of the course, unless, of course you have done this already too. Try and relax, your attention to detail has prepared you as much as possible. You have a stretch, yet realistic goal, nothing left to do but go make it happen. Stop with the "it shook my confidence" stuff. I have never felt confident going in to any race and constantly am taking inventory of aches and pains, lost sleep, etc right up until the gun goes off and I'd guess most others here feel the same way. I wish I had the training focus you have and you've taught me something. I've bought a 1/2 IM training plan for next year and I am going to try like hell to stick to it with the same focus you have had on your plan.

Thanks 2Y - I really appreciate your comments! FWIW, I have not done a Google Earth flyover yet (OK, I had to stop myself to respond to you first - THEN I will...) but that's only because a) I never thought of it, and b) the race provided a course map as well as an elevation map on their site, so I've just been studying those. I am definitely obsessing on this race - I've had to stop myself from launching into race strategy so far with you guys (but it's coming soon!!). I check the weather forcast for Tucson every day (currently projecting 41/67 and cloudy - that would be perfect!!) and I even check the weather for Oracle, AZ, which is where the race starts (it's higher elevation so it will be cooler...).

Did 5x 1000 this morning with 7:15 pace targets. Hit 7:16, 7:10, 7:09, 7:05, and 7:15. 400 recoveries (walked between 100 and 150 for each). Felt pretty good overall.

HOWEVER - I am going to the doctor in an hour to get some antibiotics again. My sinuses have been a little stuffed up for a couple of days and now my ears are clogging up (that may actually be psychological... I am definitely out of my mind). I may be overreacting, but I had a buddy run a marathon in KS a couple of weeks ago while he was sick... it wasn't pretty for him. 11 days from race day I have time to get through a cycle and clear anything/everything out of my system.

No Excuses, No Retreat, No Surrender - this is going to be a great race for me.

 

[pmbrown_22]

Hang in there Wraith. Just remember to have some fun. You sound just like me for my last one. I was trying to cover everything leading up to it. Even though I knew I was over thinking things, I still could not help it. I would love to go out and just run, but for some reason I can't do it. I feel I put too much time and effort into it to not see it to fulfillment. Just one of my many hang ups.

As for me. Did another 4 miles last night even though I said I was not going to go out. I just felt good and needed the stress relief. Tonight is a different story as it is raining here and have some things to do tonight.

 

[Bogart]

Picked up "Running for Mortals" for my wife for her birthday today. Probably could have gone with a beginner's book directed towards women, but I want to read after she is done.

She is going to go and get shoes this weekend to finish out her birthday. Actually going to Luke's to get sized properly. Will get my shoes next payday.

3 more family walks done this week, each between 2-3 miles each time. Itching to jog, so I will go out on my own tonight.

 

[2Young2BBald]

Anyone have any thoughts on how to attack an indoor triathlon? Before I post my loose plan for Sunday, I have to add that I am incredibly excited about Sunday's event. My daughter asked me to register her and we are racing in the same wave. We'll get to share a lane for the swim which has relieved me of some stress as I was a bit worried who she'd be matched up with if we were placed in separate waves. I'll also get to bike and run next to her.

As for my plan:

: It is only 10-minutes, so I want to go hard the whole time. The only thing I want to be careful of is to be sure I don't cramp my feet. Recent swims have proven to me I can go full throttle for 10-minutes and depending on how well I can monitor the clock, I want to try and sprint to the finish going even harder the last 30 to 40 seconds depending on what it'll get me. I'll get credit for a 1/2 lap if I pass the 1/2 way point and don't hit the wall. There is a 10-minute transition in between the swim & the bike.

Bike: I'm torn here. 30-minutes isn't all that long, but I don't think I can bike full throttle the entire time. I've confirmed the pedals of the spin bike are doubled sided with cages on one side and Shimmano SPDs on the other, so I can wear my cleats which should give me some more power. I am confused by the rules here too. I can't tell if I'll be able to adjust the tension or not, but would assume not. I haven't been on a spin bike, but racked up over 100 miles on the bike trainer over the past few weeks. I think it'll work better to try and maintain a heavy pace and try and do a 30 to 40 second sprint every 5 minutes or so. After each, I can settle back in a determine what I have left. I am still weak on the bike, but want to really work hard here, versus saving up something for the run. Only a 5-minute transition from bike to run.

Run: 20-minutes of pushing my legs for all that they have left. If my legs have anything left, I'd like to set up for 7 MMs. With the ability to "step off" at the horn, I want to crank the treadmill for all its got for a sprint to the finish. Depending on how I am going, this'll start at about a minute to go. I have to be careful on the treadmill. Unlike the swim and the bike where the rules "allow" a racer to stop (I better not), if you step off the treadmill, you are done and the current distance is recorded as your final. I warned my daughter about this as she does tend to take breaks when she is on the treadmill.

So there you have it. One more planning piece. I am going to swim in unpadded tri shorts and then switch to padded tri shorts for the bike and the run. With having to switch from bike to running shoes I don't think I'll have time to go from the spin studio to the locker room and to the treadmill in time. I will, however, have a change of shirt. Oh, and I'll be rocking the compression socks for sure My daughter may regret wanting to race due to the embarrassment this will create.

 

[Third]

It was really cold and rainy yesterday, so I decided to do my run on the treadmill at the gym last night. It was the first time I had been on the treadmill in 2-3 months. It was brutal.

Did 5 miles but fought with my right foot the entire time. Constantly felt like I was tensing up my foot...I had to really concentrate on trying to relax it. I don't know what caused it - if it was the difference in the surface or what - but my toes and the ball of my foot are a little sore today.

Hopefully, I can get back on the road for my next run.

 

[wraith5]

2Y I wish I had anything to contribute to your plan other than good luck... but I really don't.

Really cool you'll be racing with your daughter tho! Just don't run her over in the pool as you're zipping around.

Oh - speaking of Tri's, I don't think I posted this in here yet. I mentioned Tri's to my wife a couple of weeks ago, and she told me she'd leave me if I pick up another "sport." I'm 99% sure she was serious. So now I just need to figure out what sport I really want to pick up... :rimshot:

The Third - treadmill running can change your stride in all kinds of unexpected and fun ways... I'd suggest take it slower at and find your stride before speeding up. Maybe that will help. Regardless good job on completing your 5 miles!

I picked up my Z-pak yesterday and got started on it last night. My 3 year old is now on meds for a double ear infection and on breathing treatments for whatever's going on with his sinuses and chest. I'm assuming we have the same thing - whatever it is - so at least I'm not imagining it. Tho I'd rather not have him that sick obviously.

 

[BassNBrew]

Non-running race report

Took first place by less than a second in our first indoor computrainer race. Best part was that I took down two stronger riders. This was a draft legal race. There were 8 in this heat and three of us immediately gained separation. I made a couple of surges to entice the strongest rider (#1) to follow my. Eventually we dropped the second strongest rider (#2). My goal was to keep them from working together and force them both into the "wind". #1 and I played cat a mouse for a couple of miles. He tried his best to drop me on the first hill but I managed to hang on. While this was putting the hurt on me, I knew he was substaining some damage. He eventually dropped my on the first slight downhill which actually surprised me. I wasn't too concerned as I knew he would have me on the next hill anyway. I settled back and let #2 catch up to me. I basically sat in his draft about 75% of the time for the remainder of the race. Between the two of us we caught #1 within the last 200 ft and I dropped them both for the win. Both of them had a higher wattage output at a lighter weight so they would have crushed me in a non-draft format. #1 is now calling me the "draftmaster". He usually puts 2 minutes into me over a 10 mile course. #2 has me by about 30 secs.

We cue it up again in a week on a course with even more uphills so I suspect I'll be the receipt of some payback.

 

[BassNBrew]

Bike: I'm torn here. 30-minutes isn't all that long, but I don't think I can bike full throttle the entire time. I've confirmed the pedals of the spin bike are doubled sided with cages on one side and Shimmano SPDs on the other, so I can wear my cleats which should give me some more power. I am confused by the rules here too. I can't tell if I'll be able to adjust the tension or not, but would assume not. I haven't been on a spin bike, but racked up over 100 miles on the bike trainer over the past few weeks. I think it'll work better to try and maintain a heavy pace and try and do a 30 to 40 second sprint every 5 minutes or so. After each, I can settle back in a determine what I have left. I am still weak on the bike, but want to really work hard here, versus saving up something for the run. Only a 5-minute transition from bike to run.

Do you have a heart rate monitor? You want to ride at threshold and then put in a sprint finish. The intermediate sprints that you are comtemplating will be too much to recover from and you will suffer when you fall back to heavy pace. Think of it this way. Go out and run a 5K but sprint a 1/4 mile every 5 minutes. Is your time going to be better doing this or just going hard the entire time?

 

[pigskinliquors]

It's getting weird in here with all this indoor stuff

2Young: Especially on a stationary bike, you are going to want to find a comfortable, but hard pace and stick to it. Like BnB said, doing intervals will get your HR up to high, and you'll be fighting it. I do highly recommend trying to negative split it as you are doing something you haven't done before (= leave something in the tank, until you know you can do it. With rests between disciplines, you should be trying to sprint in for all three. The run should be different from the bike, as you will most likely have a faster time if you get out quickly. Your legs will be warmed up from the bike, and you should be at desired pace right from the get go. After 4-5 minutes up that to faster than race pace and go as far as you can. Slow down for a bit if you need to, but leave it ALL on the table finishing. The race sounds awesome, especially being able to do it with your daughter!

BnB: Congrat's on a most awesome race, and for kicking their asses! Computrainer racing sounds pretty darn cool, though I can't imagine it being nearly as fun as being on the actual road (says the guy who has been working out on his trainer).

__________

My Update:

I'm still doing quite a bit of lifting and a little biking. I rode into work today (first ride on the road in quite awhile!). While it was only a 13 mile ride, it was directly into a cold north wind blowing at approx. 15 MPH. It was also well below normal temps here (41 degrees when I left), which made it a bit more treacherous. I survived it, and cannot wait to ride the wind home! My calf currently has very little pain in it, and I'm hoping to start power walking (on the flippin' treadmill) this weekend, in hopes of starting to run on it in a week (a week+ ahead of schedule).

 

[tri-man 47]

indoor triathlonMy daughter asked me to register her and we are racing in the same wave. As for my plan: : 10-minutesBike: 30-minutes Run: 20-minutes So there you have it.

So push it very hard and come in under an hour. Then step over and encourage your daughter and keep her relaxed. Celebrate after you're done. HTH

 

[jonmhend]

Continuing to back off a bit from training in prep for the 2nd of my 2 races (half is this Sunday on the heels of the TDay 10 miler). I'm finding that I'm pretty clueless on what I should be doing during the week to maintain my fitness. I've read that when you taper you should back of mileage but not intensity which is what I've been trying to do. It seemed to work well for the 10 miler. Now I'm worried that I backed off too much for the half.

Tuesday I did 6 miles at about 15 sec/mile faster than I did the 10 miler and I was whipped. Not sure what to make of it. Went out for a quick 4 today and also ran it fast, but now my joints seem to be saying that they wish I'd go back to going a bit more slowly. If you told me I can be at the 10 mile marker for this Sunday at the same time as on TDay, I'd take it. The reduction in days of training has shaken the confidence that I can get to that point in the same amount of time.

Part of me is looking forward to getting through the race just so I can get back on my consistent 5 day per week schedule of 30-35 miles per week.

I think its time to just quit thinking about it and give it my best and let the chips fall where they may...

Oh, and HTFU.

 

[2Young2BBald]

BNB & PSL, this is the stuff I needed. I do not have a heart rate monitor, but can say that I am never out of breath on the bike, my legs always go before I get there. It makes much more sense to just get after it and sprint to the finish in the last 2-minutes. The only reason I contemplated sprint within the race is that I "think" I may not be pushing it as hard as I could and thought this may be a way to squeeze out just a little more. I may have forgot to mention, the race itself is scored based on how far you go in each time slot, not based on how quickly you finish a certain distance. They have an open AG and a masters AG (no Mini Me Division). If there are, say 20 guys in the Master slot , the guy who travels the farthest in each discipline gets 20 points, go the least you get 1. Most total points at the end wins. Looking at prior year's results I feel good about the swim and great about the run, the bike has me Folks I've talked to about these state that the bike is close to what you'd feel on a road bike. If this is the case, I am hosed as guys were rolling over 15 miles in 30 minutes. I don't have the power to spin at 30 MPH for 30 minutes unless I am going down a 45 degree grade.

 

[Darrinll40]

First tempo run today. My plan was a warm up mile, then two fast miles, then easy finish. I just wanted to beat 10 m/m during the fast two miles.

3.5 mile total, first easy mile at 11:16 m/m

first fast mile 9:28m/m, for some reason right when the mile clicked on my Garmin my breathing eased and my stride felt more natural.

second fast mile 9:05m/m. This was going great until about the .75 mark then I had to push to keep the pace.

last .5 mile came in at 11:26m/m.

run total was 10:09 m/m.

I really surprised myself being able to do so well the second fast mile., especially since I am still so fat.

I think the workouts at the gym twice a week are really helping. Reading all of your posts updates is really helping me to stay motivated.

You all keep up the good work.

 

[tri-man 47]

I think its time to just quit thinking about it and give it my best and let the chips fall where they may...

Agreed! You won't hurt yourself resting, now, so allow yourself to relax. The TDay 10 miler became, in essence, a hard training run for this race. So rest up and do well!

 

[gruecd]

Hey, guys. Not much new with me. Did an easy 5 on Wednesday night before playing basketball, then had an USRD yesterday because I wasn't feeling well. Heading out of town after work, so I'm not sure if I'll have time to run today or not. If not, it'll be the first time in a long time that I took two straight rest days. That being said, I got a little banged up playing basketball (bruised left calf and bruised right knee), so it's probably not a bad idea taking a little time off before I start Boston training on the 14th!

jonmhend & 2Young - Good luck in your races, guys!!! Do us proud!!!

wraith - Stop worrying, bro. You're going to do fine. Remember, trust your training.

Have a great weekend, everyone!

 

[BassNBrew]

BNB & PSL, this is the stuff I needed. I do not have a heart rate monitor, but can say that I am never out of breath on the bike, my legs always go before I get there. It makes much more sense to just get after it and sprint to the finish in the last 2-minutes. The only reason I contemplated sprint within the race is that I "think" I may not be pushing it as hard as I could and thought this may be a way to squeeze out just a little more. I may have forgot to mention, the race itself is scored based on how far you go in each time slot, not based on how quickly you finish a certain distance. They have an open AG and a masters AG (no Mini Me Division). If there are, say 20 guys in the Master slot , the guy who travels the farthest in each discipline gets 20 points, go the least you get 1. Most total points at the end wins. Looking at prior year's results I feel good about the swim and great about the run, the bike has me Folks I've talked to about these state that the bike is close to what you'd feel on a road bike. If this is the case, I am hosed as guys were rolling over 15 miles in 30 minutes. I don't have the power to spin at 30 MPH for 30 minutes unless I am going down a 45 degree grade.

Unless Lance, Contrador, or Spartacus are in this event, there's no way anyone is throwing down 30 mph for 30 minutes.Now I can't figure out this event. Generally if your legs are giving first you should downshift and up the cadence. Doesn't sound like that will be an option of a stationary. I don't know how they'll set the resistance, but it will have to be light enough for your daughter to pedal the crank. Maybe the kids will be on specific bikes. You should be breathing very hard, just short of gasping, the entire time. Gasping would come when you sprint.

Ask Santa for a HRM. http://www.nashbar.com/bikes/SubCategory_1...1_200279_200305 The Sigma's go on sale for around $20 at times. You'll probably be tossing it in a year. It's very accurate and works fine, but the watch pins/band are the best designed. You definately need this.

 

[BassNBrew]

Continuing to back off a bit from training in prep for the 2nd of my 2 races (half is this Sunday on the heels of the TDay 10 miler). I'm finding that I'm pretty clueless on what I should be doing during the week to maintain my fitness. I've read that when you taper you should back of mileage but not intensity which is what I've been trying to do. It seemed to work well for the 10 miler. Now I'm worried that I backed off too much for the half.Tuesday I did 6 miles at about 15 sec/mile faster than I did the 10 miler and I was whipped. Not sure what to make of it. Went out for a quick 4 today and also ran it fast, but now my joints seem to be saying that they wish I'd go back to going a bit more slowly. If you told me I can be at the 10 mile marker for this Sunday at the same time as on TDay, I'd take it. The reduction in days of training has shaken the confidence that I can get to that point in the same amount of time.Part of me is looking forward to getting through the race just so I can get back on my consistent 5 day per week schedule of 30-35 miles per week.I think its time to just quit thinking about it and give it my best and let the chips fall where they may...Oh, and HTFU.

You're totally screwed and with run a crappy race.Hopefully you can find some motivation there. Actually you do lose fitness during your taper. However that is replaced and surpassed by muscles being rested from the taper.

 

[wraith5]

It was really cold and rainy yesterday, so I decided to do my run on the treadmill at the gym last night. It was the first time I had been on the treadmill in 2-3 months. It was brutal.Did 5 miles but fought with my right foot the entire time. Constantly felt like I was tensing up my foot...I had to really concentrate on trying to relax it. I don't know what caused it - if it was the difference in the surface or what - but my toes and the ball of my foot are a little sore today.Hopefully, I can get back on the road for my next run.

I just saw your post in the "earbuds" thread and when I saw your comment about the noise cancellation I immediately jumped in here to confirm it was a a treadmill run... How's your foot?

 

[tri-man 47]

Hey, Darrin - nice job with the fast miles! That's the idea - train your legs to rotate faster and more fully. Keep at it!

And Wraith, what's the date of your big run?

---

Took a day off today and hit the pool for 55 minutes with a variety of strokes, drills, and then paddles. Will go back Sat morning for another 45 minutes while adding some weekend bike workouts and a run (though it's officially wintertime cold now).

 

[Darrinll40]

Hey, Darrin - nice job with the fast miles! That's the idea - train your legs to rotate faster and more fully. Keep at it!And Wraith, what's the date of your big run?---Took a day off today and hit the pool for 55 minutes with a variety of strokes, drills, and then paddles. Will go back Sat morning for another 45 minutes while adding some weekend bike workouts and a run (though it's officially wintertime cold now).

It is cold here too. I mean this weekend we may see lows in the 50's. Brrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrr

 

[2Young2BBald]

BNB & PSL, this is the stuff I needed. I do not have a heart rate monitor, but can say that I am never out of breath on the bike, my legs always go before I get there. It makes much more sense to just get after it and sprint to the finish in the last 2-minutes. The only reason I contemplated sprint within the race is that I "think" I may not be pushing it as hard as I could and thought this may be a way to squeeze out just a little more. I may have forgot to mention, the race itself is scored based on how far you go in each time slot, not based on how quickly you finish a certain distance. They have an open AG and a masters AG (no Mini Me Division). If there are, say 20 guys in the Master slot , the guy who travels the farthest in each discipline gets 20 points, go the least you get 1. Most total points at the end wins. Looking at prior year's results I feel good about the swim and great about the run, the bike has me Folks I've talked to about these state that the bike is close to what you'd feel on a road bike. If this is the case, I am hosed as guys were rolling over 15 miles in 30 minutes. I don't have the power to spin at 30 MPH for 30 minutes unless I am going down a 45 degree grade.

Unless Lance, Contrador, or Spartacus are in this event, there's no way anyone is throwing down 30 mph for 30 minutes.Now I can't figure out this event. Generally if your legs are giving first you should downshift and up the cadence. Doesn't sound like that will be an option of a stationary. I don't know how they'll set the resistance, but it will have to be light enough for your daughter to pedal the crank. Maybe the kids will be on specific bikes. You should be breathing very hard, just short of gasping, the entire time. Gasping would come when you sprint.

Ask Santa for a HRM. http://www.nashbar.com/bikes/SubCategory_1...1_200279_200305 The Sigma's go on sale for around $20 at times. You'll probably be tossing it in a year. It's very accurate and works fine, but the watch pins/band are the best designed. You definately need this.

Dammit, one more toy I have to look in to getting. I've avoided it so far as I think the guys that wear them for tris look look dorks on the swim. They've crossed things up for the bike portion. We received the official rules last night and they are allowing tension adjustments (they are also allowing incline adjustments on the treadmill as long as you don't go below 0 - Didn't know you could run downhill on a treadmill). So, I am going to see if I can test spin when I get on and just go for it and not mess with the tension. I rode the crappy stationary bike at the hotel I was at last night and can already see that what ever I ride is going to be way different than my bike on the trainer. As for my daughter, no kids division in this one. There are only 2 divisions for the men & women, Open (under 40) and Masters (over 40). I have no doubt she'll be the youngest, by far and am a bit surprised they didn't have a minimum age to compete. She really wants to do her 1st Sprint Tri next year, so this is a great step towards that goal.

 

[BassNBrew]

BNB & PSL, this is the stuff I needed. I do not have a heart rate monitor, but can say that I am never out of breath on the bike, my legs always go before I get there. It makes much more sense to just get after it and sprint to the finish in the last 2-minutes. The only reason I contemplated sprint within the race is that I "think" I may not be pushing it as hard as I could and thought this may be a way to squeeze out just a little more. I may have forgot to mention, the race itself is scored based on how far you go in each time slot, not based on how quickly you finish a certain distance. They have an open AG and a masters AG (no Mini Me Division). If there are, say 20 guys in the Master slot , the guy who travels the farthest in each discipline gets 20 points, go the least you get 1. Most total points at the end wins. Looking at prior year's results I feel good about the swim and great about the run, the bike has me Folks I've talked to about these state that the bike is close to what you'd feel on a road bike. If this is the case, I am hosed as guys were rolling over 15 miles in 30 minutes. I don't have the power to spin at 30 MPH for 30 minutes unless I am going down a 45 degree grade.

Unless Lance, Contrador, or Spartacus are in this event, there's no way anyone is throwing down 30 mph for 30 minutes.Now I can't figure out this event. Generally if your legs are giving first you should downshift and up the cadence. Doesn't sound like that will be an option of a stationary. I don't know how they'll set the resistance, but it will have to be light enough for your daughter to pedal the crank. Maybe the kids will be on specific bikes. You should be breathing very hard, just short of gasping, the entire time. Gasping would come when you sprint.

Ask Santa for a HRM. http://www.nashbar.com/bikes/SubCategory_1...1_200279_200305 The Sigma's go on sale for around $20 at times. You'll probably be tossing it in a year. It's very accurate and works fine, but the watch pins/band are the best designed. You definately need this.

Dammit, one more toy I have to look in to getting. I've avoided it so far as I think the guys that wear them for tris look look dorks on the swim. They've crossed things up for the bike portion. We received the official rules last night and they are allowing tension adjustments (they are also allowing incline adjustments on the treadmill as long as you don't go below 0 - Didn't know you could run downhill on a treadmill). So, I am going to see if I can test spin when I get on and just go for it and not mess with the tension. I rode the crappy stationary bike at the hotel I was at last night and can already see that what ever I ride is going to be way different than my bike on the trainer. As for my daughter, no kids division in this one. There are only 2 divisions for the men & women, Open (under 40) and Masters (over 40). I have no doubt she'll be the youngest, by far and am a bit surprised they didn't have a minimum age to compete. She really wants to do her 1st Sprint Tri next year, so this is a great step towards that goal.

I don't get it. Why wouldn't everyone run zero tension and no incline on the mill?Correcting a staement above...

but the watch pins/band areN'T the best designed.

 

[wraith5]

Hey, Darrin - nice job with the fast miles! That's the idea - train your legs to rotate faster and more fully. Keep at it!

And Wraith, what's the date of your big run?

---

Took a day off today and hit the pool for 55 minutes with a variety of strokes, drills, and then paddles. Will go back Sat morning for another 45 minutes while adding some weekend bike workouts and a run (though it's officially wintertime cold now).

I'm 10 days out - December 13.

 

[Third]

It was really cold and rainy yesterday, so I decided to do my run on the treadmill at the gym last night. It was the first time I had been on the treadmill in 2-3 months. It was brutal.Did 5 miles but fought with my right foot the entire time. Constantly felt like I was tensing up my foot...I had to really concentrate on trying to relax it. I don't know what caused it - if it was the difference in the surface or what - but my toes and the ball of my foot are a little sore today.Hopefully, I can get back on the road for my next run.

I just saw your post in the "earbuds" thread and when I saw your comment about the noise cancellation I immediately jumped in here to confirm it was a a treadmill run... How's your foot?

I didn't update in the earbuds thread, but I forgot to mention that the treadmill run was worsened by the fact that the left earbud would not stay put. I spent the first half pushing it back into my ear every 45 seconds and the second half of the run with only the right earbud in. I realized after the fact that I might have accidentally put a different sized earbud cover on the left side...it was too big to stay put.The foot is better. It was feeling decent last night, so I braved the 35 F wind chill and did 4 miles outside. No problems to speak of. I know 35 F isn't that bad for some of you, but it was not my idea of a good time! Training in the winter is going to toughen me up if nothing else.

 

[meeka]

Made it to the gym to attempt a run today but I could not shake my headache. With really good runs on Monday and Wednesday I was looking forward to getting a run in this morning. I do not get headaches very often, but when I get the pain directly behind my eye I have no shot at running.

I am looking to get out for 6-8 miles this weekend. Not sure how I feel about running in the snow.

 

[Sand]

Had a 5 mile run on Wednesday where I was supposed to run 3 of 5 miles at tempo (7:25) pace. I had done a leg workout earlier that day, so wasn't at tip top shape. Tried to go, but the legs just weren't there. Did 7:29, 7:40 and 8:07 for the three miles (the last mile was well uphill, to be fair). Ugh - epic fail.

Tried again tonight on a treadmill ('cause it is freaking cold tonight). Warmed up with a slow 2 miler and then cranked out a 5k in 22:22 (7:13). Much better.

Going strong on swimming and being a slacker on the bike. I need to get back into that. I'll do a couple hours of MTB this weekend.

Overall plan for this weekend:

Do some swimming stuff

Do some MTB stuff

Go home

Watch Florida light up Bama

Watch Clemson light up Tech

Sleep

Watch the Saints light up the Skins

Do some running stuff

Sleep

---

It looks like Ben Stiller is starting up a new athletically based charity. Funny enough Lance isn't too happy about it. Worth a look.

 

[Darrinll40]

This morning I was getting ready for a long run and 10 minutes before I was to leave it started pouring. Since it is raining and colder I decided not to get pneumonia. If it clears up later today I will do a short run, but the long one will be tomorrow morning. I really hate missing runs, but today I felt there was no other choice.

ETA: Before you ask, I can't stand to run a mile on a treadmill, running 10+ on one is completely out of the question.

 

[prosopis]

I pulled something in my left leg. Feels like a muscle on the outside of the leg between my knee and hip. I did not know this was possible. Sometimes it feels like my left ### (gluteus maximus?)muscle is pulled. I was walking with a limp yesterday and took the day off. Feels better today but still not right.

Wraith, when do you get in to town?

 

[Sand]

I pulled something in my left leg. Feels like a muscle on the outside of the leg between my knee and hip. I did not know this was possible. Sometimes it feels like my left ### (gluteus maximus?)muscle is pulled. I was walking with a limp yesterday and took the day off. Feels better today but still not right.Wraith, when do you get in to town?

"Hey sweetie. I pulled a muscle today - it hurts like heck. Do you think you could rub it down for me?"

 

[prosopis]

I pulled something in my left leg. Feels like a muscle on the outside of the leg between my knee and hip. I did not know this was possible. Sometimes it feels like my left ### (gluteus maximus?)muscle is pulled. I was walking with a limp yesterday and took the day off. Feels better today but still not right.Wraith, when do you get in to town?

"Hey sweetie. I pulled a muscle today - it hurts like heck. Do you think you could rub it down for me?"

I dont know Wraith well enough for this but, maybe after a beer or two.

 

[Workhorse]

Got a 20 miler tomorrow. YIKES.

Been struggling with a tight/pulled left calf muscle lately. I really hope I can power through this run...

 

[Sand]

Got a 20 miler tomorrow. YIKES.Been struggling with a tight/pulled left calf muscle lately. I really hope I can power through this run...

Good luck, man. I did a long slow distance run today - 8.5 miles at 8:48/mile (pretty good positive split - I sputtered at the end). I am definitely working hard and I think a rest day is coming soon. On an interesting note I was perusing the Master's Swimming site and am only a couple seconds from hitting some of the top 50 times in the free events (I think I would make the list in the 800). Huh - maybe I'm not as dirt slow as I thought.

 

[2Young2BBald]

Posting from my wife's Blackberry on the way home from the indoor tri. I finished 3rd in the Masters Division (over 40) & 5th overall Full race report pending my review of the Falcon's & Saint's running back situations.

 

[prosopis]

Posting from my wife's Blackberry on the way home from the indoor tri. I finished 3rd in the Masters Division (over 40) & 5th overall Full race report pending my review of the Falcon's & Saint's running back situations.

AWESOME!!!!!!!!!

 

[2Young2BBald]

Lifetime Fitness Indoor Triathlon Race Report - 10 Minute Swim, 10 Minute T1, 30 Minutes on the Spin Bike, 5 Minute T2 & 20 Minute Treadmill Run.

I've gotta say, knowing that my chances of drowning were quite slim, I slept about the best I have pre-race, ever. Got there about 45 minutes before our wave start and checked out the logistics. Their facility is awesome.

Swim: Got in to the pool area early enough to see the swim before us. There was definitely a mix of swimmers. When it came to our turn, my daughter already secured the middle lane for us (sweet). The pool was murky and the sun was hitting it just right making it VERY tough to see in the water. My daughter had a hard time keeping to her side and we scraped a few times, but nothing that really slowed me down (or her either). I went out a bit too fast, but was able to find a good groove and ended up swimming 21.5 lengths - 512 meters (25 meter pool) in the 10 minutes. I wanted that last 1/2 length for 22, the most done on the day was 24. T1 was uneventful, got dry and headed over to the spin studio.

Bike: The spin bike is nothing like the road bike on the trainer. I thought I got the seat right, but once I got going I realized I was too low. When I tried to lean forward my knees came close to banging my chest. I did most of my damage sitting upright. After about 4 minutes I got annoyed with the the MPH and just put a towel over it and just worked. Thank goodness they had huge airflow through the studio, I was a sweaty mess. The other thing I noticed about the spin bike is that it has a huge seat and this difference hurt my backside muscles the entire ride. Stayed steady through about 25 minutes, turned it up for 3 minutes and then really cranked for the last 2. Unfortunately, they had the tension on the clips very low and I popped out in the final minute. I was able to recover and get clipped back in for a few more spins. I ended up with 14.7 miles total. My daughter was the hero of the spin studio to the staff. They had never had someone as young as 13 do one of these. T2 was the quickest 5 minutes ever. I had to swap shoes in the studio and the head upstairs (cruel) to the machine area. By the time I got up there they were counting down from a minute & 30 seconds to the start.

Run: As planned, I started out at 7 MM. I was only able to maintain this for about the 1st 8 minutes before I had to back it down a bit. It felt like someone was twisting my calf and hammy muscles tighter by the minute. I had to back down again after 13 minutes. With 2 minutes to go, I said screw it and cranked the treadmill up to 10.5 MPH. I late edition to the running mix was Monster by Skillet. This was the perfect thumping beat to end on. I has set a goal to get 2.75 miles in the 20 minutes and just missed it, getting 2.70.

By the time we stretched and came back downstairs, they had the results. I was VERY happy to see my name in the top 3 for the Masters Division & even more proud of the 5th overall! This was a VERY COOL event & I'd highly recommend it to anyone. My wife was there to watch and has the bug to do one in March of next year and my son will be race age as well so we may make it a family thing in the spring.

 

[tri-man 47]

2Young - truly awesome!!!! Sounds like great fun! I'd be interested in hearing your daughter's report as well. Congrats to her, also. :toughyounggal:

Workhorse, hope the 20 miler went well.

---

I had a Sand-like weekend ...workouts and football viewing. Great 45 minutes in the pool yesterday including 30 laps in 30:17 - very encouraging since I've done verrry little swimming since summer. Added a 5 mile run yesterday afternoon and 90 minutes on the bike trainer today.

 

[2Young2BBald]

I'd be interested in hearing your daughter's report as well. Congrats to her, also. :toughyounggal:

I just let her read mine and offered to type one up on her day. Her response: "Dad, you have too many typos, I'll do my own and email it to you" I'll paste it in when received. I am over the top proud of her!