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whoa.They should have everybody swim first- that helps stagger the bike start pretty well....
The only tri I've ever done that actually closed off roads for the race was NYC- and even then it was one lane out and one lane back for 2500. But obviously there's no peloton or packs, so it's easier to get away with (although there a ton of dummies out there who ride side-by-side)
I did a little research online last night, still having a hard time finding an easily readable map, but there are 4 lakes back in there: Lagunitas, Phoenix, Bon Tempe, and Alpine. I'm still trying to figure out which lake I ran by, I think it was Bon Tempe. I'm actually going to order a book off of Amazon with maps to all the trails around there, that'll open up a whole new world I think!I'm jealous as all hell, but really glad you finally got out there! I've only gone by Lagunitas in passing, I think- either hiking or Mtn Biking- beautiful. Or maybe I'm confusing that with Phoenix Lake, right near Ross? Phoenix Lake has a pretty flat trail that loops around the lake, IIRC. My best friend takes his 7 yo son on that loop (and of course the 7yo has all the mtn biking gear for it and a nicer bike than mine... now that really gets me
... ), so I'm pretty sure it's flattish.Great stuff on the run- especially on the leg-wrecking hill at the end!
Ok... dammit... just started thinking about how frigging nice it is out there...
I wish I was out there- I've got a running/biking trail book at my folk's house that I'd pass along (sounds like it might be the same one). My mom hikes a few times a week and writes hiking articles for the Pacific Sun- so she's completely dialed in to all the trails.I had some runs up on Tam that I loved of varying difficulty/hills- let me know if you're interested.I did a little research online last night, still having a hard time finding an easily readable map, but there are 4 lakes back in there: Lagunitas, Phoenix, Bon Tempe, and Alpine. I'm still trying to figure out which lake I ran by, I think it was Bon Tempe. I'm actually going to order a book off of Amazon with maps to all the trails around there, that'll open up a whole new world I think!I'm jealous as all hell, but really glad you finally got out there! I've only gone by Lagunitas in passing, I think- either hiking or Mtn Biking- beautiful. Or maybe I'm confusing that with Phoenix Lake, right near Ross? Phoenix Lake has a pretty flat trail that loops around the lake, IIRC. My best friend takes his 7 yo son on that loop (and of course the 7yo has all the mtn biking gear for it and a nicer bike than mine... now that really gets me
... ), so I'm pretty sure it's flattish.Great stuff on the run- especially on the leg-wrecking hill at the end!
Ok... dammit... just started thinking about how frigging nice it is out there...
Weird. What are the odds that two lakes near each other are named Tempe and Phoenix, several hundred miles away from two neighboring Arizona cities of the same name?
Ptts'd away my "long" run this weekend. It was only planning for 3mi, as I'm in taper mode for my half-marathon next weekend. I was awakened by a cool t-storm Saturday morning (thunder and lightning and rain, oh my!! 
), compliments of the remnants of Hurricane Dean. 
I should have gone running then (only a 20min storm; it cooled things down nicely), but figured I'd run that night, and rolled over and went back to sleep. A couple hours later, of course, it dawned on me that we were going to the Cardinals' game that night, and we'd get back late, so that fixed that idea. So, it was on for Sunday morning. Yet again when I woke up, I decided screw it, I'll run that night. However, I got over-heated helping my mother move, lugging boxes, etc, and ended up with a massive headache that evening. So much for running. 
Hmm. If that includes biker-wannabes, keep me in the loop on this!eta: "Eastern America's highest town" ..."over 50 miles of paved bike paths"
Agreed, now that I am an expert of course (kidding)tri-man 47 said:
You'd a been kicking yourself when you finished the 7k knowing you could have gone on! Speaking from very recent running success, folks will be amazed at the distance!
Thanks guys, and the great thing about this thread is that now that I've posted it here, there's no way I'm not going to figure out how to go get it done. I've tended to run my normal 5K+ run much faster than normal (going from a 9:30-9:45 to sub-9:00) after a good long run on the weekend. I'm looking forward to seeing what I do tomorrow evening when I head out for that.Agreed, now that I am an expert of course (kidding)tri-man 47 said:
Haven't quoted myself in awhile.....Question for the gurus around here: with just under 5 weeks to go (and with about 5 days shot due to a roadie to Ann Arbor in two weeks), should I worry about things like tempo runs, speed work, etc? Or should I just be sure to get my normal 3-4 miles in twice a week, and push my long runs up to 6.5/7/7.5 miles over the next few weekends? Now that I've discovered hills, I do plan on continuing that at least once a week as I really can see how that would strengthen the legs. Also, that final week of September leading up to the race on Sunday the 30th, do I do anything different? If my normal running days are going to be Tues/Thurs/Sunday, should I just keep my usual Tues/Thurs schedule that week?My number one goal is just to finish this 12K, having exactly one 5K (run about 7 years ago) as my entire race experience.Thanks guys, and the great thing about this thread is that now that I've posted it here, there's no way I'm not going to figure out how to go get it done. I've tended to run my normal 5K+ run much faster than normal (going from a 9:30-9:45 to sub-9:00) after a good long run on the weekend. I'm looking forward to seeing what I do tomorrow evening when I head out for that.Agreed, now that I am an expert of course (kidding)tri-man 47 said:
Stick with your schedule, which has been carefully thought out by people in the know.What would be beneficial would be to do some cross-training (hoops, biking, swimming, soccer, wrasslin', etc) or do some strength/conditioning work with weights, yoga, lunges :finger: , squats, etc. Or just rest- your body rebuilds itself better when you rest. Better, faster, stronger...
I think for now, you just build the miles on the weekends the way you described.I find doing one tempo run, one speed/hill run and one long run ideal- but with really only 4 weeks to go, you don't want to risk injury by pushing the hills/speed, IMO. We'll see what the rest of the gang thinks- but that's my 2 pennies. Bridge 2 Bridge.. is it all along the bay?Or are there going to be a lot of hills (only ones I could think of it's along the bay would be at Fort Mason?)And most definitely take that last week to taper. Still do your runs on the normal days, but go slow and easy and keep them short as well. On the last one you do, throw a handful of pickups (short accelerations- not sprints- just a speed close to what you'd be racing at) into your run followed by super-easy recovery jog. You want to remind your muscles what they're supposed to be doing race-day. And don't be tempted to go your normal pace (etaHaven't quoted myself in awhile.....Question for the gurus around here: with just under 5 weeks to go (and with about 5 days shot due to a roadie to Ann Arbor in two weeks), should I worry about things like tempo runs, speed work, etc? Or should I just be sure to get my normal 3-4 miles in twice a week, and push my long runs up to 6.5/7/7.5 miles over the next few weekends? Now that I've discovered hills, I do plan on continuing that at least once a week as I really can see how that would strengthen the legs. Also, that final week of September leading up to the race on Sunday the 30th, do I do anything different? If my normal running days are going to be Tues/Thurs/Sunday, should I just keep my usual Tues/Thurs schedule that week?My number one goal is just to finish this 12K, having exactly one 5K (run about 7 years ago) as my entire race experience.Thanks guys, and the great thing about this thread is that now that I've posted it here, there's no way I'm not going to figure out how to go get it done. I've tended to run my normal 5K+ run much faster than normal (going from a 9:30-9:45 to sub-9:00) after a good long run on the weekend. I'm looking forward to seeing what I do tomorrow evening when I head out for that.Agreed, now that I am an expert of course (kidding)tri-man 47 said:
other than in the pickups because it feels goofy or embrarrassing running slow or because you're feeling (as my old tri-coach used to say) "frosty" and chomping at the bit to release the hounds. Save it for the race.
I'll float this out at the beginning of the year. I have six separate bdrms and 3 full baths so couples would be no problem. Community pool, hiking, golf, and numerous attractions in the area for anyone wanting to put together a cheap vacation. The Blood, Sweat, and Gears ride would be ideal as the start is about 10 miles away. I wouldn't wear the TT helmet.tri-man 47 said:Hmm. If that includes biker-wannabes, keep me in the loop on this!eta: "Eastern America's highest town" ..."over 50 miles of paved bike paths"
You had me at helmet.I'll float this out at the beginning of the year. I have six separate bdrms and 3 full baths so couples would be no problem. Community pool, hiking, golf, and numerous attractions in the area for anyone wanting to put together a cheap vacation. The Blood, Sweat, and Gears ride would be ideal as the start is about 10 miles away. I wouldn't wear the TT helmet.tri-man 47 said:Hmm. If that includes biker-wannabes, keep me in the loop on this!eta: "Eastern America's highest town" ..."over 50 miles of paved bike paths"
Which tri? A sprint? Excellent stuff! Be sure to get yourself a TT helmet, they're all the rage these days.
Yes, a sprint - 1/4 mile swim, 15 mile bike, 3 mile run. The run will be the easiest part for me considering my training has been focused on the half marathon. The bike shouldn't be too much trouble, but I've heard there's an early hill that's a killer. I'm not too proud to walk up that hill if necessary. The swim will be the toughest part for me. I started training about 6 weeks ago, and although I swam a half mile tonight, I still can't swim more than 100 yards without stopping. A guy I see at the pool a lot has started calling me Anchor.
:finger:Hey Rock, in addition to that lid, check out some wedge adjustment.
Laugh it up...next week when I throw down a 25 mph TT you'll become a believer that "it's in the lid". Actually I appreciate the motivation. Before I did the MtM ride my best friend and my female training partner took to saying to me, "Let me know how that works out for you." I couldn't go a day without hearing that. Somewhere during the grind of that 27 mile climb I managed to kill a good half an hour muttering to myself....#### you Racheal, it's working out just fine....#### you Scott, it's working out just fine. I'd laugh and then repeat ignoring the slow climb. Somehow a week from Wednesday I think Floppo and Coldeus comments will be echoing in the head as I sport the fancy ### lid and crank it up another notch.
I might reccomend a man's helmet instead...just saying.
I'd walk. I add this in the last few months, mostly because of a bum hip for a while and it worked out well for me. I could do 2 or 3 miles at a 15/16 minute mile clip and still get the benefit of a mild workout (good mentally too vs not doing anything at all). I still stretched as if I was running and felt much, much better the next day compared to the days where I did nothing after a couple of bigger runs.
I'd throw an extra, short run in (1 mile or so) ...that gives you a chance to do some different style/pacing. Mix in some accelerations, or a 'hard' couple hundred yards at the end. I think you'll find that the benefit carries over to your other runs.
I'll echo floppo's comments. Adding one hill workout would be good, though, to acclimate for the race. You don't have to make this a normal run + hills. You could just loosen up with an easy run to a nearby hill, and then just run some repeats (preferable with some push both up and down). Rest between each loop. On the uphills, I'd suggest being more on the balls of your feet as you spring and drive up the hill, using the arms, too (not driving extra hard, but just driving your stride enough to maintain your regular pace, rather than slogging up slowly). Be a bit careful, though - hills work different muscles, though that's the benefit.Like floppo says, taper before the race. Maybe a pretty firm 5 miles on the 23rd, then a 4 miler and a 3 miler in the week before the race. Eat a big pasta meal that Friday and eat well on Saturday morning/noon - those are the calories that you'll carry into the race. (My night-before meal is one that allows me to be, um, 'regular' on race morning.)
You're not an Anchor, you're a Rock.Yes, a sprint - 1/4 mile swim, 15 mile bike, 3 mile run. The run will be the easiest part for me considering my training has been focused on the half marathon. The bike shouldn't be too much trouble, but I've heard there's an early hill that's a killer. I'm not too proud to walk up that hill if necessary. The swim will be the toughest part for me. I started training about 6 weeks ago, and although I swam a half mile tonight, I still can't swim more than 100 yards without stopping. A guy I see at the pool a lot has started calling me Anchor.
Great news on the races! You just might surprise yourself on the swim. While race conditions can be tougher due to the crowds, you don't have to worry about lane lines and turning every 25 yards. You just get to swim. In these last swims, don't get hung up about steady distance. Focus, focus, focus on how you swim ...are you rotating your upper body to get a smooth breath ..is your hand entry good ..are you pulling comfortably through the stroke ..do you have a steady, easy kick. Remember that when in doubt or when anxious, don't try to speed up your stroke - slow it down to get a good pull, allow your full rhythm to get in synch, and give yourself a chance to take a good breath. In the race, just be ready to allow yourself to do a few froggy kicks as you reorient yourself and/or get refocused. You won't loose appreciable time doing so. Unlike a pool swim, what you'll find is that as soon as you hit the water, there's 'no turning back.' I.e., your stroke kind of needs to go on 'automatic' - you won't have the opportunity to stop and think about how it's going, you just gotta swim. So again, focus on knowing yourself and your stroke in these last few weeks. It'll go better than you think!
Great advice here! I'd also add, that if at all possible, try to get in some practice open water swims. During these (or if you can't get in open water, do it in the pool), practice sighting. This is done by looking forward the first pull after a breath, to see where in the heck you are. I tend to "sight" every 10th or so stroke (depending on congestion, etc.). You can also follow others, but be leery, as they may be leading you off the course. I've spent a few tri's meeting friendly people in kayaks telling me I need to get back on the course.You're not an Anchor, you're a Rock.Yes, a sprint - 1/4 mile swim, 15 mile bike, 3 mile run. The run will be the easiest part for me considering my training has been focused on the half marathon. The bike shouldn't be too much trouble, but I've heard there's an early hill that's a killer. I'm not too proud to walk up that hill if necessary. The swim will be the toughest part for me. I started training about 6 weeks ago, and although I swam a half mile tonight, I still can't swim more than 100 yards without stopping. A guy I see at the pool a lot has started calling me Anchor.
1 short, additional run would probably give you a little bit of benefit, though I generally train w/ no more than 3 runs per week (even when marathon training, though I do cross train 2 days per week when doing so). I'll echo, that if you are going to do it, to do something with it = do a little speed work, or hill work. A "junk" mile won't give you much benefit at all. If your legs feel good = do it. If your legs feel tired/sore, don't. Keep it up!
I think for now, you just build the miles on the weekends the way you described.
I find doing one tempo run, one speed/hill run and one long run ideal- but with really only 4 weeks to go, you don't want to risk injury by pushing the hills/speed, IMO. We'll see what the rest of the gang thinks- but that's my 2 pennies. Bridge 2 Bridge.. is it all along the bay?Or are there going to be a lot of hills (only ones I could think of it's along the bay would be at Fort Mason?)
And most definitely take that last week to taper. Still do your runs on the normal days, but go slow and easy and keep them short as well. On the last one you do, throw a handful of pickups (short accelerations- not sprints- just a speed close to what you'd be racing at) into your run followed by super-easy recovery jog. You want to remind your muscles what they're supposed to be doing race-day. And don't be tempted to go your normal pace (eta
Thanks guys, that's helpful. I was going to ask about pre-race meals as well, I'll probably bring that up as the date approaches.
So not too bad, I don't think. The one big hill in Ft. Mason that you were thinking about Floppo, but it's only a block long. Then some gradual grades near the end, which I'm going to go check out to see exactly what "gradual" means. Pushing to that distance for the first time, and having to finish going up even a "gradual" grade could be a bit of a challenge, I'll have to do what I did this last weekend and be sure to have some hill work in on the end of my runs to prepare.
Hey Duck! I'd recommend that you start thinking about pre-race meals sooner instead of later, as you don't want to do anything on race day, that you haven't done previously. I like to start hydrating 4 days before a race = not drowning yourself, but consciously sipping water throughout the day (I try to normally do this as well, but suck at it unless I have a race coming). As for meals, I like pasta w/o too spicy of a sauce the night before, and a bagel the morning of (no cream cheese). Whatever you choose for yourself, just make sure to practice it a few weeks prior to the race. Part of the practicing meals is also figuring out bathroom practices. You should probably wake up and train, as you plan on doing on race day (including bathroom stuff). Figuring out when things will "move" and getting used to getting up in time, with the same food should make race day more familiar, and keep you away from surprises.
pigskinliquors said:
Also, with regard to "bathroom practices", if the race has a "wave start" (meaning you're assigned to a grouping of about 1000 runners, and each corral starts about a minute apart) and you're way back in the pack, there's no need to be in your corral when the gun goes off (assuming chip timing). Let everyone else run to the start area in a panic, while you casually stroll over to the nearly-line-less portopotties.I managed to figure this out in my last two marathons. I was of the mindset "ok, the gun is about to go off!" in Nashville, so I got into my corral. Half an hour later, as my corral neared its turn to go, my bladder decided that was an appropriate time to say 
! I ended up having to make a pitstop at mile 2. In San Diego, I altered my strategy to what I posted above, went to the bathroom calmly, then walked over and got into my corral, and we were running a couple minutes later. Unless you're planning to win a prize (instructions for my half this weekend noted that gun time is used for overall prizes, while chip time is used for age group standings), there's no need to rush at the start.
This is just another advantage that tri's have over other races. Starting in the water = you have the ability to relieve yourself in the water prior to the start.pigskinliquors said:!
I ended up having to make a pitstop at mile 2.
In San Diego, I altered my strategy to what I posted above, went to the bathroom calmly, then walked over and got into my corral, and we were running a couple minutes later. Unless you're planning to win a prize (instructions for my half this weekend noted that gun time is used for overall prizes, while chip time is used for age group standings), there's no need to rush at the start.
It gets a bit warm in the wetsuit, but hey ...
Women marathoners must go crazy with all the guys pulling off to the side of the course throughout the marathon.
It is so funny you posted this. Being the latest guenia (sp?) pig of sorts here, I read Marathoning for Mortals. I can't remember all that much from the book, but burned in my brain was a quote from the book that went somethig like "first thing you do is get in line for the ports johns when you arrive, the next thing you do is get back in line for the porta johns". In this regard, my body was perfect. Looking back, though, I was under nourished. I ate my snickers marathon bar, but realized after the race I missed my banana. I had trained in morning running and my meals always inculded the bar & the banana. I didn;t realize I forgot, until it was over and I was feeling it. I wasn't about to pass out, but something wasn't quite right. After Gatoraide and more important, 2 bananas, I felt good. A little later I put down 16 ozs more of water with EAS race recovery and a Venti Starbucks Latte. After that, ife was good!pigskinliquors said:
I would love to, but I have to run in this. And of course I live in Florida.Local FBGs (lurkers included!)
come out for the Dash 4 a Splash on Sept 15 to benefit Syble Hopp School in De Pere.
it's a 5k run/walk that will be my first race
come support the cause and meet a real live FBG!
now is not the time for excuses, gbDarrinll40 said:
I know, I am a horrible person. Please forgive me.now is not the time for excuses, gbDarrinll40 said:
I know, I am a horrible person. Please forgive me.now is not the time for excuses, gbDarrinll40 said:
Kick that ### Fruley. I'm going to run my second the weekend before. It's some kind of arts benefit thing.Here's the one I'm running on the 8th.Local FBGs (lurkers included!)
come out for the Dash 4 a Splash on Sept 15 to benefit Syble Hopp School in De Pere.
it's a 5k run/walk that will be my first race
come support the cause and meet a real live FBG!
