This is a sample guest message. Register a free account today to become a member! Once signed in, you'll be able to participate on this site by adding your own topics and posts, as well as connect with other members through your own private inbox!
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!
Here you go:Swim: The water was a lot murkier than I expected. I also made the mistake of testing the water temperature first and it was cold. I had a swerving problem and was either hitting my hand on the lane marker or hitting my dad. I was a little under my goal distance with a total of 325 meters.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!
Nice report2Young2BBald said:Here you go:Swim: The water was a lot murkier than I expected. I also made the mistake of testing the water temperature first and it was cold. I had a swerving problem and was either hitting my hand on the lane marker or hitting my dad. I was a little under my goal distance with a total of 325 meters.2Young2BBald said: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"tri-man 47 said:
Bike: The spin bikes were very easy to use. I averaged a speed of 22 mph. I was so thankful I was using my IPod. Between the music they were playing and the lady saying something every five second my head might have exploded. I put my IPod on shuffle but got some great songs to get me motivated. I ended up almost doubling my goal with a total distance of 11.2 miles.
Run: I don’t like running. It’s my least favorite part of any triathlon. I need to work on my breathing on the bike because it ends up giving me cramps on the run. I walked more than I wanted to and my running speed was probably the other peoples walking speed. I ended running a total of 1.4 miles. (Woo) I achieved my goal of not dying.
Agreed!Nice report2Young2BBald said:Here you go:Swim: The water was a lot murkier than I expected. I also made the mistake of testing the water temperature first and it was cold. I had a swerving problem and was either hitting my hand on the lane marker or hitting my dad. I was a little under my goal distance with a total of 325 meters.2Young2BBald said: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"tri-man 47 said:
Bike: The spin bikes were very easy to use. I averaged a speed of 22 mph. I was so thankful I was using my IPod. Between the music they were playing and the lady saying something every five second my head might have exploded. I put my IPod on shuffle but got some great songs to get me motivated. I ended up almost doubling my goal with a total distance of 11.2 miles.
Run: I don’t like running. It’s my least favorite part of any triathlon. I need to work on my breathing on the bike because it ends up giving me cramps on the run. I walked more than I wanted to and my running speed was probably the other peoples walking speed. I ended running a total of 1.4 miles. (Woo) I achieved my goal of not dying.
Not sure which is more impressive - a 13-year-old showing such commitment and achieving this kind of triathlon success ..or making casual use of "murkier." And to think she's got mad music skills, too ...Be very proud, dad!!! Thanks for letting us share in your family's achievement.
1. Speed work.2. Less focus on negative splits, more focus on consistant pace on the long runs. Your long run should be targetting a specific heart rate. If you're doing a negative split you're likely running with the HR to low at the front end and too high at the back end.3. Continued normal training will get you the endurance to knock out those last three miles at a faster clip.Congrats on the sub 2 hour half!!!jonmhend said:
Two things reagrding IT bands. Don't run on the same side of the road all the time if it's crowned). Stretching >>> than rest. There are some specific IT band stretchs that will eliminate the problem in no time. Mine got so bad once I could lift my leg without severe knee pain.
That's great. I always try not to die also.2Young2BBald said:Here you go:Swim: The water was a lot murkier than I expected. I also made the mistake of testing the water temperature first and it was cold. I had a swerving problem and was either hitting my hand on the lane marker or hitting my dad. I was a little under my goal distance with a total of 325 meters.2Young2BBald said: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"tri-man 47 said:I'll paste it in when received. I am over the top proud of her!
Bike: The spin bikes were very easy to use. I averaged a speed of 22 mph. I was so thankful I was using my IPod. Between the music they were playing and the lady saying something every five second my head might have exploded. I put my IPod on shuffle but got some great songs to get me motivated. I ended up almost doubling my goal with a total distance of 11.2 miles.
Run: I don’t like running. It’s my least favorite part of any triathlon. I need to work on my breathing on the bike because it ends up giving me cramps on the run. I walked more than I wanted to and my running speed was probably the other peoples walking speed. I ended running a total of 1.4 miles. (Woo) I achieved my goal of not dying.
Not true, and:finger:
She gets her smarts from her mother (her desire for crazy things like triathlons comes from me).That's great. I always try not to die also.2Young2BBald said:Here you go:Swim: The water was a lot murkier than I expected. I also made the mistake of testing the water temperature first and it was cold. I had a swerving problem and was either hitting my hand on the lane marker or hitting my dad. I was a little under my goal distance with a total of 325 meters.2Young2BBald said: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"tri-man 47 said:
Bike: The spin bikes were very easy to use. I averaged a speed of 22 mph. I was so thankful I was using my IPod. Between the music they were playing and the lady saying something every five second my head might have exploded. I put my IPod on shuffle but got some great songs to get me motivated. I ended up almost doubling my goal with a total distance of 11.2 miles.
Run: I don’t like running. It’s my least favorite part of any triathlon. I need to work on my breathing on the bike because it ends up giving me cramps on the run. I walked more than I wanted to and my running speed was probably the other peoples walking speed. I ended running a total of 1.4 miles. (Woo) I achieved my goal of not dying.
With the confidence of having done a 1/2 already, you are already on your way to a faster 1/2 in 6-weeks. Figure out what made you sluggish with 3 to go this weekend. Was it the lack of not running anything longer than your 10-miler? What did you do for food and drink in the event? If nothing to eat, this could be the cause right there. I wouldn't overdue the speed work with 6 weeks to go. I would just try to work in a faster pace with each training run and figure out if you need to tweak what you take in for energy during the race. What are you using to pace yourself? If it is a Garmin, maybe your could train with a pace alarm and "pace up" your minimum pace leading up to the race.eta ####, forgot to start off with congratulations on SUB 2-hours. GREAT 1st 1/2jonmhend said:
As brutal, sub-par, etc as swimming and biking may be at 1st, they will make you a better runner IMO. Swimming has improved my aerobic capacity a bunch and the bike has given me a non impact cross training option and improved leg strength. These indoor tris appear to be a great way to give them a whirl without having to brave open water at 1st.
I did a 13 miler for a long run 3 weeks ago and another long run of 11 4 weeks ago. I did feel better during the 1/2 yesterday than I did at the end of the 13 mile training run - and ran it about 9 minutes faster than the training run. You may be on to something with the food intake. I ate a PB&J for breakfast and then tried taking in a GU gel at about mile 9. I could only get about 1/4 of it in. The sweetness just overpowers me. I tried a couple of these during training but still not really used to them.With the confidence of having done a 1/2 already, you are already on your way to a faster 1/2 in 6-weeks. Figure out what made you sluggish with 3 to go this weekend. Was it the lack of not running anything longer than your 10-miler? What did you do for food and drink in the event? If nothing to eat, this could be the cause right there. I wouldn't overdue the speed work with 6 weeks to go. I would just try to work in a faster pace with each training run and figure out if you need to tweak what you take in for energy during the race. What are you using to pace yourself? If it is a Garmin, maybe your could train with a pace alarm and "pace up" your minimum pace leading up to the race.eta ####, forgot to start off with congratulations on SUB 2-hours. GREAT 1st 1/2jonmhend said:
I did not know what an IT band was so I googled it. I think that is what was hurting me last week. Good news is it feels fine after 3 days rest. I ran 4 miles tonight with no issue.
You gotta eat, you are bonking and not the good kind. I can't stand any flavor of GU either. If you are set on Gels, I really like Hammer Gels. The have an apple pie that tastes just like apple pie filling. Hammer Gels are a bit larger than GUs (I think) so I tend to take one in two different takes. Make sure to take them about a 1/4 mile out from a water stop and wash it down with just water, no sports drink. Since you have some time to try things, I LOVE Jelly Belly Sports Beans. For a 1/2, I eat a bag of orange or lemon-lime pre race and have a bag of cherry (with caffiene) at about mile 8 or so during the race. The are nice and small and you can take a few at a time and spread them out among a couple of water stops.I did a 13 miler for a long run 3 weeks ago and another long run of 11 4 weeks ago. I did feel better during the 1/2 yesterday than I did at the end of the 13 mile training run - and ran it about 9 minutes faster than the training run. You may be on to something with the food intake. I ate a PB&J for breakfast and then tried taking in a GU gel at about mile 9. I could only get about 1/4 of it in. The sweetness just overpowers me. I tried a couple of these during training but still not really used to them.With the confidence of having done a 1/2 already, you are already on your way to a faster 1/2 in 6-weeks. Figure out what made you sluggish with 3 to go this weekend. Was it the lack of not running anything longer than your 10-miler? What did you do for food and drink in the event? If nothing to eat, this could be the cause right there. I wouldn't overdue the speed work with 6 weeks to go. I would just try to work in a faster pace with each training run and figure out if you need to tweak what you take in for energy during the race. What are you using to pace yourself? If it is a Garmin, maybe your could train with a pace alarm and "pace up" your minimum pace leading up to the race.eta ####, forgot to start off with congratulations on SUB 2-hours. GREAT 1st 1/2jonmhend said:
ahhh... errr... ummm... so much for the "meeting up for a beer or two" plan... I'll be arriving in Tucson on Friday at about 1pm. There are a bunch of folks going out for dinner that night downtown and we're going to pick up our race packets at the expo on Saturday morning. I'll shoot you a PM tomorrow with details so we can figure out when/if you want to meet up - are you working the race? Did a 10 miler on Sunday afternoon (not when I really wanted to run, but couldn't get out in the morning). Temp was about 35 degrees. Did 9:04s (slightly negative splits, as most of my long runs have been). My HR was a little high but there are many potential reasons for that so I'm trying not to obsess on it. It was a good final pace run. On Wed I'm supposed to do 6x 400s which I'll probably take a little slow, then I'll do a short run on Friday in Tucson to get a feel for things there. I can't believe race week is finally here!! Went for a sports massage this morning on 2Y's recommendation. She worked the hell out of my quads but everything else seems to be in order. Given the downhill of the race, I think this was a really good idea.
I'd also add at least one day of week of strength training (lunges are your best bet!). Congrat's to 2Young; mini2Young (is that redundant?) and 2Young!!!!!!!!!!!!! Great races all around. Regarding nutrition: For a half, you should be taking something 15-30 minutes prior; then every 40 minutes. For your 2 hour half; two gu's/gels during the race should be sufficient (one at 40 and another at 80 minutes). ________________I actually have a mini-update I did a three mile walk on the treadmill Sunday night, and had little to no pain in my calf come Monday morning. This morning I went out for a very slow 2 miles and while I could feel my calf during it, there was not any pain. IF all's well when I wake up tomorrow, I can slowly start getting back into training (running/biking) mode. Barring no set-backs, I could actually get 12 weeks of training in for the local half I had hoped to do pre-injury.
Just remember to give the calf a good rubdown afterward along with some careful stretching. Take care of her, and hopefully she'll take care of you.---
Ditto!!
It was 80 degrees for my run today. Did 3.4 at a 10:30ish pace. Too hot out there to run hard. Thursday is supposed to be 15-20 degrees cooler so I will probably do intervals. I am going to try and get in an 11 on Sunday. Only 3 weeks to the next half then one year to train for Disney.
as they reminded me of some fellow racers.
Race forcast is 45/65 and some clouds - will be a little cooler than that up in the hills where we start. Couldn't ask for more.
I thought the guy giving training advice in this Race Report video was Tri-Man, but he didn't mention "lunges" once.
Here's Race Report 2! Both made meas they reminded me of some fellow racers.
No idea who you could be talking about, no one here like these.
I don't know nothin' about them gels (egads those things are awful), but good luck in the race! Look forward to the AAR.In 96 hours (or so) I'll be done with marathon #5. Seems odd that it's finally here... I'm nervous and anxious and completely obsessing. Mostly in a good wayRace forcast is 45/65 and some clouds - will be a little cooler than that up in the hills where we start. Couldn't ask for more.
Health - legs are good, achilies is good. I have a little sinus congestion but it's not bad - I'm praying vitamin C and some extra sleep with take care of it. Both of my kids are now dealing with runny/stuffy noses and fevers... if I make it to the start remotely healthy it will be a miracle.
I was reading about hydration last night and I'm very interested in getting some input from the group. The rule of thumb I found was about 20 oz 1 hr before start, 6-8 oz at the start and 6-8 oz every 20 minutes during the run. Does that sound about right?
Also, regarding gel consumption, does anyone use a gel flask as opposed to just taking it straight from the packages?
You have everything planned down to the nano-second and you are thinking about trying something new on race day?In 96 hours (or so) I'll be done with marathon #5. Seems odd that it's finally here... I'm nervous and anxious and completely obsessing. Mostly in a good way
Health - legs are good, achilies is good. I have a little sinus congestion but it's not bad - I'm praying vitamin C and some extra sleep with take care of it. Both of my kids are now dealing with runny/stuffy noses and fevers... if I make it to the start remotely healthy it will be a miracle.
I was reading about hydration last night and I'm very interested in getting some input from the group. The rule of thumb I found was about 20 oz 1 hr before start, 6-8 oz at the start and 6-8 oz every 20 minutes during the run. Does that sound about right?
Also, regarding gel consumption, does anyone use a gel flask as opposed to just taking it straight from the packages?
Regarding gels, I kinda thought the flasks were more for ultra runners and full ironmen, etc, as they have to take in a great deal of the gel (and it has a different consistency). When I've used gels, I like the packages. I typically do not eat a whole one at once, but rather take it over a couple of water stops. As for water, the pre-race amounts look fine (I add heed to a 16 oz water bottle versus just water). However, up to 8 ozs every 20 minutes (24 ozs an hour) seems like a bit much.Got a bib number yet so we can possibly track you? Not sure when you head offline, so GOOD LUCK, HAVE FUN & GO GET a SUB 4:00 MARATHON!!!!!
I like the flasks for gel on the bike. The only advantage of the packets during the run is that it gives you something to do to break the monoteny...opening and trying to suck every drop. Of course you have to deal with messy open packets in your pocket until you can dispose of it.That sounds like a lot of water IMO. I generally figure a bottle (24oz) an hour on the bike in warm weather. If you hydrate the days before, I can't imagine needing 28 oz the hour prior unless you want to take pee breaks. 6 oz every 20 mins sounds good, starting after 40 minutes to an hour.In 96 hours (or so) I'll be done with marathon #5. Seems odd that it's finally here... I'm nervous and anxious and completely obsessing. Mostly in a good way
Health - legs are good, achilies is good. I have a little sinus congestion but it's not bad - I'm praying vitamin C and some extra sleep with take care of it. Both of my kids are now dealing with runny/stuffy noses and fevers... if I make it to the start remotely healthy it will be a miracle.
I was reading about hydration last night and I'm very interested in getting some input from the group. The rule of thumb I found was about 20 oz 1 hr before start, 6-8 oz at the start and 6-8 oz every 20 minutes during the run. Does that sound about right?
Also, regarding gel consumption, does anyone use a gel flask as opposed to just taking it straight from the packages?
You have everything planned down to the nano-second and you are thinking about trying something new on race day?In 96 hours (or so) I'll be done with marathon #5. Seems odd that it's finally here... I'm nervous and anxious and completely obsessing. Mostly in a good wayRace forcast is 45/65 and some clouds - will be a little cooler than that up in the hills where we start. Couldn't ask for more.
Health - legs are good, achilies is good. I have a little sinus congestion but it's not bad - I'm praying vitamin C and some extra sleep with take care of it. Both of my kids are now dealing with runny/stuffy noses and fevers... if I make it to the start remotely healthy it will be a miracle.
I was reading about hydration last night and I'm very interested in getting some input from the group. The rule of thumb I found was about 20 oz 1 hr before start, 6-8 oz at the start and 6-8 oz every 20 minutes during the run. Does that sound about right?
Also, regarding gel consumption, does anyone use a gel flask as opposed to just taking it straight from the packages?
I know, right? I must be insane. But the hydration issue got me to thinking and rethinking my plan. I'll be sticking with taking the gels straight from the containers for sure. But I may switch from my 45oz Camelbak to a refillable 22oz bottle (a Nathan Triangle). Haven't decided yet. It's (obviously) lighter than the full Camelbak and I can more accurately monitor my fluid intake.Thanks guys!
Still kind of woozy from my birthday. I have a twin brother and we were born on our Dad's birthday. Crazy uh?!? The three of us have made it a tradition to go to the local sports bar...the one where you drink for free on your birthday. Great bonding with the family!Good luck Wraith!!!
you guys are awesome! Thank you! Thank you! Thank you! I am not changing to the Nathan bottle - sticking with my original Camelbak + water stops plan. That was excitement over new gear talking.tri-man 47 said:
again good luck. I will not be around a computer all day on Sunday, but I will check in when I get back. Having a similar goal of running a sub-4 hour marathon this spring I must say I am actually feeling a bit nervous for your race!you guys are awesome! Thank you! Thank you! Thank you! I am not changing to the Nathan bottle - sticking with my original Camelbak + water stops plan. That was excitement over new gear talking.tri-man 47 said:
I feel good, did my last set of 400 repeats on the treadmill this morning, and leave tomorrow for Tucson. Woo-Hoo!!
My pacing plan is:
4 miles @ 9:15s
4 miles @ 9:10s
4 miles @ 9:05s
4 miles @ 9:00s
4 miles @ 9:05s
4 miles @ 9:10s
2.2 miles @ 9:15s
Total = 3 hrs, 59 minutes, 20 seconds.
... or so...
I always grab an extra just in case. I try to get three cups at each stop; two water and one Gator/Power/Heed. IF not filled I'll consume all three, otherwise I drink the water and the gator, then dump the water over my head (unless the temps are low = not too often down here). Wraith: you are more than ready. I have used the gu-bottles and do like them, but do not recommend if not used before. When I first started using, it took quite awhile to be able to get the right amount out with each swig. I spent a lot of time looking at the measuring line after each hit, which was quite dangerous on the bike. Use whatever you have been using, and know that you are ready. It is almost "Go-Time!"
I almost just typed "awesome" - that's how focused I am on me right now. Kinda pathetic of me, really. I'm really sorry about your daughters reaction and I hope she's back to 100%. Those drug reactions can be very serious and scary. Thanks for checking out the course!! I can't wait to get up there. I'll let you know about the time for tomorrow as soon as I know, BTW.
Did you just get that thing? Are you going to unpack that tat for us?It was super cold here last night with the wind chill pushing 20-below, so I went to the gym and sweated out 10 miles on the treadmill. Yuck. Why does it always seem like it's too damn hot at the gym?? Anyway, the first five miles were OK, but I ended up having to play with the speed and do a little fartlek to keep it interesting for the last five miles.
Planning on doing 14 tomorrow, and I'll do another 6 either today or Sunday, depending on what the schedule allows. Boston is 18 weeks from this coming Monday = TIME TO START TRAINING!
Wraith - Good luck this weekend! When the going gets tough, just remember HTFU and Trust Your Training! Can't wait to hear how you do!!!!
Have a great weekend, everybody!
No, I got it after Boston in 2008. Here's a bigger picture. The idea is to have a tally mark for each marathon that I've completed, which reminds me that I need to make an appointment to get another five marks added!
