Ran a 10k in June (4 Viewers)

[IvanKaramazov]

I always mean to post more in this thread, but I never do for some reason. I love reading it whenever I happen by, for whatever reason I don't participate as much as I'd like. Anyway, a few random things:

1. Did my third and final 5K of the season today, and PRed for the third time. Prior to this year, my 5K PR was 23:30. That dropped to 23:13 back in April, 22:46 in July, and is now 22:10 as of today. The race this morning is the first 5K I've done that I actually deliberately trained for. I've been doing 400s every other week for the past couple of months, with the last several sessions being 10 intervals of 1:35-1:40 each. On weeks when I didn't do intervals, I tried to work in a tempo run or some fartleks. That speedwork seriously paid off. I know I'm nowhere near as fast as some of the regulars here, but I honestly didn't think I had it in me to approach a 22 minute 5K. This was definitely a learning experience.

2. The only event left on my calendar this year is a 15-miler at the end of September that my wife and I are doing as a two-person relay. We always thought it would be fun to do a relay together, but we could never quite get our schedules to work out. This will be our first. On one hand, the course sucks. My wife will basically run 7.5 miles due west, and I will then proceed to run 7.5 miles due south. Sadly, our winds normally come out of the south, so that could be a really long 7.5 miles, but at least it's not that far. On the other hand, the split is literally less than 200 yards from our house, so the handoff couldn't possibly be more convenient. Should be fun.

3. I got myself a Garmin 205 for my birthday, and I must say that this little gadget is pretty awesome. I should have sprung for one a long time ago.

4. Surely somebody has posted about this in here someplace by now, but if not, everybody here should take a long hard look at the VIP Program at Road Runner Sports. It's $40 per year, but you get 10% off everything and free shipping. Furthermore, if your household buys 5 pairs of shoes in a year, you get a 6th pair for free. I don't think my wife and I will buy 5 pairs of shoes every year, but we did this year which made this thing wildly profitable. Of course, we live in the sticks where we have to mail-order most of our gear; if you live near a good running store, then things might be different.

5. Here's the 2009 event that I'm most looking forward to. It's a sprint triatholon in May. I'm doing the run, Mrs. Karamazov is doing the bike, and our 10 year old will be doing the swim. Fun times.

 

[IvanKaramazov]

My wife & I are VERY lucky to have 2 kids that like to keep active. My son had a water gun, slip & slide, water ballon themed birthday party earlier this summer. We have group photo up of him and his buddies and its really sad to see, to be frank, how fat most of these kids are.

My son is in 4th-grade football this fall. One of the kids on his team weighs 165 lbs. I weigh 170. :(

 

[bentley]

After reading this page, I'm really starting to reconsider my goal of doing a sprint tri in the spring. I figured it was just swim, bike, run. Now it looks so complicated. Still planning on doing a half marathon in February. Any suggestions for when/how I should start training for that?

 

[IvanKaramazov]

After reading this page, I'm really starting to reconsider my goal of doing a sprint tri in the spring. I figured it was just swim, bike, run. Now it looks so complicated. Still planning on doing a half marathon in February. Any suggestions for when/how I should start training for that?

It's hard to go wrong with Hal Higdon's training schedules. He has you preparing for the race 12 weeks out, but that obviously depends on your current long run conditioning. One thing about Higdon's novice half-marathon program: he maxes you out at 10 miles. If you have time to do so, it would be nice to train further than that. I went up to 16 miles on my last half, and that extra distance really helped on race day. If your goal is just to finish the race, then one or two 10 mile training runs are probably sufficient. If you're aiming for a specific time goal, then it might be better to build up a longer long run so that the half itself isn't anything new in terms of distance.

 

[bentley]

After reading this page, I'm really starting to reconsider my goal of doing a sprint tri in the spring. I figured it was just swim, bike, run. Now it looks so complicated. Still planning on doing a half marathon in February. Any suggestions for when/how I should start training for that?

It's hard to go wrong with Hal Higdon's training schedules. He has you preparing for the race 12 weeks out, but that obviously depends on your current long run conditioning. One thing about Higdon's novice half-marathon program: he maxes you out at 10 miles. If you have time to do so, it would be nice to train further than that. I went up to 16 miles on my last half, and that extra distance really helped on race day. If your goal is just to finish the race, then one or two 10 mile training runs are probably sufficient. If you're aiming for a specific time goal, then it might be better to build up a longer long run so that the half itself isn't anything new in terms of distance.

That sounds more reasonable. I ran 4 miles a few times before my first 5K and 8 miles a few times before my first 10K. My goals are to finish first, but also to finish in a reasonable time. Thanks for the link.

 

[IvanKaramazov]

That sounds more reasonable. I ran 4 miles a few times before my first 5K and 8 miles a few times before my first 10K. My goals are to finish first, but also to finish in a reasonable time.

My goal is always to finish first, too, but unfortunately I'm always about 30+ minutes out of first place. Stupid Kenyans.

 

[bentley]

That sounds more reasonable. I ran 4 miles a few times before my first 5K and 8 miles a few times before my first 10K. My goals are to finish first, but also to finish in a reasonable time.

My goal is always to finish first, too, but unfortunately I'm always about 30+ minutes out of first place. Stupid Kenyans.

OK. That was poorly worded.

 

[2Young2BBald]

One thing about Higdon's novice half-marathon program: he maxes you out at 10 miles. If you have time to do so, it would be nice to train further than that. I went up to 16 miles on my last half, and that extra distance really helped on race day. If your goal is just to finish the race, then one or two 10 mile training runs are probably sufficient. If you're aiming for a specific time goal, then it might be better to build up a longer long run so that the half itself isn't anything new in terms of distance.

Amen to running at least the race distance before the race. Prior to doing 1/2s, I trusted what I read and only did 8 miles before a 10-miler. The psycholgical effect at mile 8 of the race was crushing. For my 1st 1/2 I did 13 miles two weeks out and it was a huge confidence boost. Now, I don't do a full 13 prior to a 1/2, my longest run is typically 11 or 12 miles.Bentley, I have no idea what a sprint tri is going to feel like, but will hopefully have a successful report in a week. What I do know is that I have found I really like swimming & biking and its allowed me to do more days of exercise each week, whereas I had to cap my running at 3 days a week to allow for recovery time.

 

[bentley]

One thing about Higdon's novice half-marathon program: he maxes you out at 10 miles. If you have time to do so, it would be nice to train further than that. I went up to 16 miles on my last half, and that extra distance really helped on race day. If your goal is just to finish the race, then one or two 10 mile training runs are probably sufficient. If you're aiming for a specific time goal, then it might be better to build up a longer long run so that the half itself isn't anything new in terms of distance.

Amen to running at least the race distance before the race. Prior to doing 1/2s, I trusted what I read and only did 8 miles before a 10-miler. The psycholgical effect at mile 8 of the race was crushing. For my 1st 1/2 I did 13 miles two weeks out and it was a huge confidence boost. Now, I don't do a full 13 prior to a 1/2, my longest run is typically 11 or 12 miles.Bentley, I have no idea what a sprint tri is going to feel like, but will hopefully have a successful report in a week. What I do know is that I have found I really like swimming & biking and its allowed me to do more days of exercise each week, whereas I had to cap my running at 3 days a week to allow for recovery time.

Sounds like a great experience, regardless. Good luck!

 

[2Young2BBald]

K-funk, that knee is going to be a lot of fun when it scabs up tight! Yow.2Young - the guys gave a ton of good advice already, but I'll add a few comments. Swim. Looks to me like the swim is set up so that the 1/2-swimmers will pass through, then the Olympic-distancers will do their turn and come behind, then your sprint group will head straight out and be just behind the Olympic. Hanging tight to the buoys gets crowded. You might want to leave some space. You get left and right buoys toward the end, so you should be able to stay on path. The first stretch, though, will have the east sun in your right-turning eyes, so watch that. If you can wade in and swim a bit before the start, that's good to warm up ...and to pee again (yes, in the wetsuit - it's warm!!).T1. Have a couple small towels or something to quickly swipe sand off your feet. Wetsuit - when you get it to your massive, manly calves (I presume you're peeling it inside out), you should then be stepping on it and lifting the knees high. You could push if off to clear the last couple of inches. Don't try to eat and drink here - save that for a few miles into the bike. Walk/jog your bike along to the exit. Don't carry it.Bike. I'd recommend the short-sleeve shirt. You'll be OK with the weather. And I'd skip the bike gloves (if that's even a consideration). That just adds more seconds. I'd say: when in doubt, focus on quick spin over a higher gear, especially at the end. If you get a downhill, it's OK to coast for a few breaths!T2. With shoes already on, drop the bike and helmet and go! You'll get fluids on the course. Don't waste T2 seconds drinking while not moving.Run. Be ready for the mental challenge ...be ready to man-up, and be strong and tough. You've trained great, but this'll still be challenging as you put it all together. Plan some things to help yourself - push hard around the corners; stay with someone that passes you; don't slack off through the aid stations; and if really tired, try to hook up with a runner with similar stride and 'shadow run' behind them (let them do the work!). This week: Your plan sounds good ...getting more familiarity with the bike, grabbing a last, short swim (go out hard to simulate the event), and maybe a bit of a run. If in doubt, undertrain, now. You won't get better this week! Graze throughout the week, and drink plenty. Sunday race? Your key meals will be Friday night/Saturday morning. Saturday night should be easy food that helps you poop on race morning. Final thought: I don't know if I mentioned that for my last tri, I didn't wear my watch. My daughter held it and caught my splits (as did the official timing). That worked very well ...not worrying if I was behind 'schedule,' or expecting to tire if I was ahead of 'schedule.' Think about that - leave your garmin at home or with the family. Just go out and race your best, whatever that might be. You're going to do great!!!

Saturday race with travel for work Mon - Wed with little to no chance of working out. Is peeing really going to be an issue? For a 1/2, I can typically take a leak 20 or so minutes before the gun and be good for 20 or so minutes after and this will be less time. Is there something about the water I am not getting? Also, I respect you a ton, but I need the Garmin on the bike and most certainly on the run. I have already found that I am running way to fast when I have done the bricks.

 

[gruecd]

'Sup, guys?! Ivan, congrats on the PR!

I did a local half marathon this morning as a "supported training run." Still really working on my Zone 1, so my coach's instructions were to run 8-minute miles. Seriously, guys, holding myself back like this was harder mentally than going all-out. I'm very competitive, so it was really hard to stomach when I got passed by people who I know I can beat. Anyway, I tried really hard to focus on the bigger picture, and I ran 1:42 something, averaging 7:48 pace (on the high end of Zone 1).

Good news is that my coach wants me to shoot for sub-1:30 (6:52 pace) at my next half on the 21st, which would be a PR by almost 3 minutes. I know it's gonna be tough, but assuming the weather cooperates and it's nice and cool, I'm looking forward to trying.

 

[El Floppo]

After reading this page, I'm really starting to reconsider my goal of doing a sprint tri in the spring. I figured it was just swim, bike, run. Now it looks so complicated. Still planning on doing a half marathon in February. Any suggestions for when/how I should start training for that?

Don't worry about all the crap we're writing... it really is just swim, bike, run- and you'll flat out love it. That said, there are some differences in your training and on race day from straight running. If and when it comes time to that, all the hoopla written above will seem less overwhelming.Give it a try... really.

 

[El Floppo]

'Sup, guys?! Ivan, congrats on the PR! :IBTL:

I did a local half marathon this morning as a "supported training run." Still really working on my Zone 1, so my coach's instructions were to run 8-minute miles. Seriously, guys, holding myself back like this was harder mentally than going all-out. I'm very competitive, so it was really hard to stomach when I got passed by people who I know I can beat. Anyway, I tried really hard to focus on the bigger picture, and I ran 1:42 something, averaging 7:48 pace (on the high end of Zone 1).

Good news is that my coach wants me to shoot for sub-1:30 (6:52 pace) at my next half on the 21st, which would be a PR by almost 3 minutes. I know it's gonna be tough, but assuming the weather cooperates and it's nice and cool, I'm looking forward to trying.

As much as I wish you good luck on that, I'm putting a whammy jumbo jinx on you, so that my fat ### can still share a PR with you.

 

[El Floppo]

EF, thank you. That took a lot of time, late at night and I appreciate the detail. I’ve saved it as a Word document so I can hopefully pay it forward for someone else down the road with the information. To help my comfort level, I thought I’d share what I have done to prepare for some of the things you cited and add a few more questions.

Before I start, I think you mentioned thanking the volunteers . I have made this much more a part of my routine as the last year + has gone on. It’s a nice mental boost for me in race and the volunteers love to hear it! For next weekend, we are trying to see if my wife & kids can volunteer to distribute medals, water, towels, etc at the finish. I have an email in to the organizers to see what is available.

For the transitions in general, I am debating between a backpack and a Tupperware tub for my gear. Check in is in the morning, so I don’t have to worry about getting the bike and stuff there the night before. I am leaning toward the Tupperware, but may do both this and the backpack, laying out my stuff in a specific order. In fact, I entertained the kids by practicing T1 last night. I had my son say go and start the stopwatch on the other side of the basement (about 20’ or so away). I had a towel over my shoes, one sock on each and my shirt behind them, with the helmet next to it, glasses inside. Granted this was done in perfect (dry) conditions, but I got better each time doing the swap in 1:16, 1:09 & 1:06 respectively. The practice was very good for me mentally to remember to pull the collar & strap down on the suit right when I get out of the water. I hadn’t thought about a water bottle to wash off my feet, but that will be an addition for sure. .........Nice .........

Exiting T1, depending on how congested it is, I can see where I might be carrying my bike vs. rolling it. ........ NO!!!! Craziness... hold the bike by the stem and run with it. There is no earthly reason to be carrying it. ........ Is one better than the other? I’ll be in my running shoes as I only have straps on the bike so getting in is, or at least should be pretty easy. My plan is to have my fuel belt ready to be put on at T1. I have tried to use a normal bike water bottle and just don’t like how I lose control of the bike a bit when I reach down. Plus, I end up wearing less water with the belt’s bottles. I can’t see the belt causing me any discomfort (and hasn’t so far) or cause drag that would impact anything. Additionally, this will help me remember to water up at both transitions. .... Lemme get this straight- you're going to ride the bike with a fuel belt on? Because reaching for a water bottle on your down or seat-tubes makes you lose control? If so- definitely go with whatever keeps you from losing control of your bike. I think it's crazy to use the fuel belt, but if it keeps you from crashing . But in the future, you should really practice grabbing the bottle from the bike while maintaining control, and ideally cadence.........

For nutrition, I am a Cliff Blok fan. Having tried a couple of things, I’ve rested on double-sticky taping them to the bar on the bike and taking small pieces throughout the ride when it permits. I think I have gotten to the point where I am more comfortable with the swim than the bike. For both, I think a little slower will be better, figuring I’ll “know” my body best when I get to the run.

For T2, I have practiced taking the Garmin from the bike to my wrist and changing the settings from MPH to running pace. I am not really happy with the effort or time this takes, so I may just use both mine & my wife’s having one on the bike and the other sitting on a ready to put it on my wrist at T2. ........ I like this plan- I hate having to think about unsnapping stuff from the bike for my run.... Not wanting to get DQ’d by a mental gaffe, I plan on keeping the helmet on until I get to my transition spot. My understanding is that they have a PVC post to put my back wheel on. I’m will be in my running shoes, so the plan is to hook the bike, drop the helmet & glasses & go. Depending on how I feel about my hydration I may just keep the fuel belt on. More likely, I’ll take a good drink & drop the belt too. I am only 1.5-miles from the next water station anyway. I practiced going from the bike to run on Thursday literally going right off the bike and in to a run. The Garmin was key here and I am sure it will be on race day. I have a couple of first mile paces in mind depending on how my body feels at this point. I was worried about not stretching before the run part, but after practicing it a few time, I am confident I can go right from bike to run, knowing that if my calves are “crampy” I can always do a quick stretch. ...... ......

For the run, I am going to try and go out at around a 7:45 to 8:00 pace for the first ¼ mile or so to gauge my legs, figuring I can throttle up if I feel good. I am not a sprint to the finish runner, so I am just planning to find a pace I can maintain until the end.

A few more things I have been thinking about: it’s going to be a bit chilly in the morning that day if the long term forecast holds. Having to check in the gear by 7:30am, but not going off until 8:50, I am planning to not get in the suit until the latest time possible. Once in the suit, I’d like to keep my upper body & feet warm. I have a big long sleeve shirt for my upper body and think I’ll go with some socks I can just pitch for my feet. I am debating between a long sleeve & short sleeve tech shirt for the bike & run part. Right now, the plan is for long sleeve with a short sleeve available at T2 if it heats up a bunch. .... [b]agree with TM- don't bother switching shirts- go with the short-sleeve throughout.

We are going up the night before and the plan is to drive the bike course, check out the run route and possibly do a light swim out to the buoy at the first turn on the course, at least getting a good look at the swim course.

Wow, this turned in to a longer post than I expected, but it feels real good to memorialize what is banging around in my head. Thanks again to all for the support & amazing information!

You sound like you are incredibly well prepared- you're going to learn a ton about works and doesn't work for you on race day, so take the bad with the good- it'll help a lot for your next race.

 

[2Young2BBald]

.... Lemme get this straight- you're going to ride the bike with a fuel belt on? Because reaching for a water bottle on your down or seat-tubes makes you lose control? If so- definitely go with whatever keeps you from losing control of your bike. I think it's crazy to use the fuel belt, but if it keeps you from crashing . But in the future, you should really practice grabbing the bottle from the bike while maintaining control, and ideally cadence.........

You sold me, I moved a bottle holder from my mountain bike to the new bike & spent about 20-minutes on the bike just drinking water at about 16-18MPH. Its wet out too, so I thought I could get a feel for wet pavement just in case. I can get the bottle out OK at full speed, but found I needed to coast a bit to get it back in. I have an Ultimate Direction bottle that fits a hand starp for running that fits perfect in holder.After I finishing watching the Lions get their ##### handed to them I am going to go do a pool swim in the wetsuit for about 12-minutes to get a final feel for it and practice the transtion in a damp suit. I know all this planning makes me look but I enjoy it and really any type of research and planning a ton.

 

[tri-man 47]

IvanK - congrats, also, on the PR! Nice progress. And I LOVE the plans for a family tri!!!

Bentley, as noted, the tri's are really swim, bike, run. As 2Young has found, you can get into a lot of little details for the race. But much of that comes naturally as you adapt to the three legs. If you can do the three legs, you can do - and enjoy - a triathlon. 2Young raises a very good point ...working on all three skills allows a variety of training (and more training, if that interests you).

2Young, the pee-point relates the common pre-race nervousness that causes many competitors to want to get in that last, quick stop. I'm just raising the possibility that, if you gotta go, it's not unusual to just do it in the lake ...I've read/heard a number of comments through the years about the warm lake temp before a race...

gruecd, you're setting the bar high with your speed. I had a good week of training this week before my 5K next Saturday in Virginia (while visiting friends). 2 50-minute swims, 2 bike workouts (1 hr; 3 hrs), and 3 runs totalling 18 miles. 6 mile run with 4 1/4-mile long striders near the end, 5 mile run mostly running stairs in a parking garage, and 7 miles today with a hard 3 miles at 6:58/mile. I want to race sub-21 minutes, so about 6:45/mile ...figured if I could pop 7 minute miles at the end of a full week, I can do much better after an easy week ahead.

 

[Dash]

1. Did my third and final 5K of the season today, and PRed for the third time.

Well done!

 

[pigskinliquors]

Ivan = Congrat's!!!!

2Young = I prefer to do tri's w/o a shirt at all. My first tri I spent a good 90 seconds trying to get my shirt on after the swim. If you do want to wear a shirt, make sure it's a little loose fitting (not too much though, as it will cause some drag).

Tri-Man = Going sub 21 is a great goal, and the way you've been training, and your body has been reacting, it is more than feasible.

My Update:

I'm still building base mileage for a January marathon (3 runs per week), and have reduced my bike workouts to one spin class a week, one ride a week, and riding to work twice a week (15 miles round trip). My new cross-training might kill me. I'm playing racquetball on Thursdays, and flag football on Sundays. We had a flag football practice yesterday and I have aches, on top of my aches. First game is next week, and I'm just hoping to live through it. Between racquetball and football, I can hopefully start getting some more (actually get some) fast-twitch muscles. In the last 5 years I haven't seen too much of them, as I've been working on endurance, while minimizing speed.

 

[gruecd]

gruecd, you're setting the bar high with your speed. I had a good week of training this week before my 5K next Saturday in Virginia (while visiting friends). 2 50-minute swims, 2 bike workouts (1 hr; 3 hrs), and 3 runs totalling 18 miles. 6 mile run with 4 1/4-mile long striders near the end, 5 mile run mostly running stairs in a parking garage, and 7 miles today with a hard 3 miles at 6:58/mile. I want to race sub-21 minutes, so about 6:45/mile ...figured if I could pop 7 minute miles at the end of a full week, I can do much better after an easy week ahead.

You're too kind. I have my doubts about going sub-1:30 for the half, but we'll see. Right now, 13+ miles at sub-7 pace sounds pretty daunting to me, but I always feel a little faster on race day, and with the cooler temps and everything, it just might be do-able. Time will tell.Looks like a nice week of training for you, too. Way to go! There's no doubt in my mind that you'll go sub-21 for the 5K. Piece of cake!

Just an easy 4 miles for me this morning after an easy 5.5 miles yesterday. I've got a friend coming into town this weekend, which will inevitably entail lots of , so I'm rearranging my schedule so that I can do my 16-mile long run on Thursday instead of Saturday. It always sucks having to get up at 4:30 AM to run for 2+ hours before work, but it's better than running on Saturday or Sunday when I'm, uh, "dehydrated."

For all of you "tri geeks," a couple people I know did the Wisconsin Ironman yesterday. It was pretty neat watching and listening online while people crossed the finish line. If I could ever learn to swim halfway decent, it would be neat to do one of those someday just so I could say that I'm an Ironman. Right now, it's a feat for me to swim 50 meters; I can't even fathom swimming 2.4 miles! I've got crazy respect for those guys....

 

[RoarinSonoran]

2mi in 17:31 on Saturday.

 

[El Floppo]

For all of you "tri geeks," a couple people I know did the Wisconsin Ironman yesterday. It was pretty neat watching and listening online while people crossed the finish line. If I could ever learn to swim halfway decent, it would be neat to do one of those someday just so I could say that I'm an Ironman. Right now, it's a feat for me to swim 50 meters; I can't even fathom swimming 2.4 miles! I've got crazy respect for those guys....

gruecd... come over to the dark-side! Seriously- I am a horrible swimmer. Horrible. No background, no shoulder flexibility, and I don't particularly enjoy it. I am probably a bottom 5% swimmer in races, but still end up what I like to call "elite" mid-pack by the finish (top 75%... but far aways from the real "elite" athletes). I started from a state of complete sedentary living- years' removed from being a seriuos athlete and completely out of shape. It took me three years of racing before I did my IM... but given your running background and current state, I honestly believe you could spend 9-10 months and get there. A guy on my IM tri-team came over a strictly marathon runner (2:51) and cranked out just over an 11:00 after 9 months.

The swimming, like training for a marathon, is all about putting the miles in... with the proper form. I actually found the swim to be pretty easy (I guess because I can only do one speed- slow- and you can't help but drag off the other racers).... it's the bike that's the hardest part of it (and the longest, time-wise) and the one where you'll really need to get your fitness on for.

Seriously- I know you could do it- give it a thought, ask us some questions... do it.

 

[El Floppo]

oh... comback trail for ef- after a week break to rest the ankle/achilles, I did my easy 2.5 at a slow pace and am pain-free. I'll do two more of those this week and hope for more of the same before upping my speed and/or distance.

 

[2Young2BBald]

Question for Tri/Cycling guys: I received a packet of information for Saturday's Tri Event which included the following from the Bike Section "...no drafting, no blocking...". The no blocking appears to be a no-brainer, but where should I draw the line if I can tuck in behind someone for a while? I think I've read enough here to know that I'll #### people off if I spend the whole 12-miles behind the same person or persons and should "take the lead" at some point if possible. My loose plan is to stay as far to the right as I can, maintain an even speed (hopefully close to 20-MPH) and be as communicative as possible ("on your left", etc). What other things should I tuck away in my head? Something that just entered my mind, I'll have to cross over the pack at the Sprint turn if I am maintaing at the right side. Is there a specfic comment I should make to let folks around me know I am crossing over? I'll assume I should work to the left a 1/4 mile out or so and will need to corner slowly (this is an open course too, so this may lend some difficulty).

 

[Dash]

2Young2BBald - I don't race, but I'd guess you need to stay more than a couple/few seconds behind someone to count as "not drafting." Don't stay on someone's wheel for any length of time and as you approach folks to pass them, slowly slide to the side, go past and get clear of them, then move back over slowly. If you move to the side suddenly you risk losing cadence and thus speed. The other guys here will give you better advice...

Workout update: spent time in on the spinning bikes with the poor weather. One nutso-style, lung popping interval workout on Thursday. There was supposed to be a spin class that night, but the instructor couldn't make it so my pain was self-directed. It felt good. Saturday was a steady state 45 minute spin. Sunday was 54 miles in which my legs were worthless. My speed was OK, but it felt tough to keep them going and I was uncomfortable from mile 8 until I finished. I ate a burger and fries for lunch and started to feel better. So for dinner I downed some red lentils with carrot, onion and mushrooms. Felt back to normal by Monday Morning.

 

[tri-man 47]

Question for Tri/Cycling guys: I received a packet of information for Saturday's Tri Event which included the following from the Bike Section "...no drafting, no blocking...".

As Dash suggests, just stay a couple bike lengths away from other riders. Then just do your passing on your left, announcing if you need to. You'll be fine ...you'll pick up the rhythm of the race once you're out there.

 

[pigskinliquors]

Question for Tri/Cycling guys: I received a packet of information for Saturday's Tri Event which included the following from the Bike Section "...no drafting, no blocking...".

As Dash suggests, just stay a couple bike lengths away from other riders. Then just do your passing on your left, announcing if you need to. You'll be fine ...you'll pick up the rhythm of the race once you're out there.

2Young; Tri's are supposed to be done w/o the aid of others, which is very different than most bike races (where you suck the energy off of others by drafting as much as you can). Whenever you're not passing, stay all the way to the right. When you come up on somebody going slower (even barely slower) than you, get way out to the left, and go around them. Once you are two lengths past them, then slide to the right again (rinse and repeat!). Also, near the end of the bike, slow it down quite a bit, and be very cognizant of others around you. You'll be surprised how many people have trouble clicking out of their pedals, and how many people try to save 2 seconds by kamikaze-ing into T2.

 

[2Young2BBald]

Question for Tri/Cycling guys: I received a packet of information for Saturday's Tri Event which included the following from the Bike Section "...no drafting, no blocking...".

As Dash suggests, just stay a couple bike lengths away from other riders. Then just do your passing on your left, announcing if you need to. You'll be fine ...you'll pick up the rhythm of the race once you're out there.

2Young; Tri's are supposed to be done w/o the aid of others, which is very different than most bike races (where you suck the energy off of others by drafting as much as you can). Whenever you're not passing, stay all the way to the right. When you come up on somebody going slower (even barely slower) than you, get way out to the left, and go around them. Once you are two lengths past them, then slide to the right again (rinse and repeat!). Also, near the end of the bike, slow it down quite a bit, and be very cognizant of others around you. You'll be surprised how many people have trouble clicking out of their pedals, and how many people try to save 2 seconds by kamikaze-ing into T2.

Thanks guys, these are just the things I am looking for, this time not as an attempt to over think things, but rather out of respect for the sport. I don't want to come off as a jack ### in either the swim or on the bike. I do have the mentality that I'd rather lose a few seconds in either to ensure I am doing it right (and then, of course, pick folks off in the run where I know what I am doing). Sorry to all of you not interested in this tri-stuff, I'll be back to just a runner on Monday, I swear.

 

[RoarinSonoran]

3mi in 26:20 today.

 

[tri-man 47]

Sorry to all of you not interested in this tri-stuff, I'll be back to just a runner on hooked by Monday, I swear.

Fixed. Expecting a busy Wednesday before leaving town, let me wish you all the best, 2Young! I hope your race goes well. Plant some thoughts in your mind beforehand to get you through the run - think of your family; think of us; think of the hot chick in front of you - whatever it takes to stay positive. It's going to be a great experience and I can't wait to read the report!!!

Furley - hey, I keep forgetting to apologize that I can't make it up to DePere for your ma's race this weekend, given that I'll be down in VA. Tell grandma-to-be (still waiting, or did I miss it??) that I said hi.

 

[El Floppo]

Question for Tri/Cycling guys: I received a packet of information for Saturday's Tri Event which included the following from the Bike Section "...no drafting, no blocking...".

As Dash suggests, just stay a couple bike lengths away from other riders. Then just do your passing on your left, announcing if you need to. You'll be fine ...you'll pick up the rhythm of the race once you're out there.

2Young; Tri's are supposed to be done w/o the aid of others, which is very different than most bike races (where you suck the energy off of others by drafting as much as you can). Whenever you're not passing, stay all the way to the right. When you come up on somebody going slower (even barely slower) than you, get way out to the left, and go around them. Once you are two lengths past them, then slide to the right again (rinse and repeat!). Also, near the end of the bike, slow it down quite a bit, and be very cognizant of others around you. You'll be surprised how many people have trouble clicking out of their pedals, and how many people try to save 2 seconds by kamikaze-ing into T2.

Yeah... drafting zone is 2 bike lengths behind the rider in front of you. Once you get within 2 bike lengths, you've got 15 seconds to pass or risk a time penalty (if you're caught). My coaches always put it that you get 15 seconds of drafting every time you come up on somebody- so stay tucked in behind them until you pass (I usually say something like "I'll be on your left" as I get up right behind them). That said- as soon as you pass the rider's front wheel THEY are in your draft zone and it's up to them to get 2 bike lengths behind you. The onus isn't on you to get 2 bike lengths clear of them before you head back to the right.

And be aware, as on the highways, riders will subconsciously speed up as you start passing them- it's el suck, and pretty lame thing to do, but I believe most aren't aware they're doing it. If you can remember- don't be that guy.

Another tip about the end of the bike. Try and and spin your legs out in an easier gear at a somewhat higher RPM (or just slow down if you want, but in the easier gear) for several minutes before T2... this will help loosen your legs up a little for the run.

 

[gruecd]

Back to some "pure" running stuff......

SRD for me today after a nice workout yesterday afternoon. Start with a 10-minute warm-up, then did 15 minutes at my LT pace (6:50/mile), then finished with another 20 minutes in Zone 1 (8:02 avg). Total was just under 6 miles in 45 minutes.

I've got a friend coming into town this weekend, so I'm planning on getting up EARLY tomorrow morning to get my long run done before work. I'm scheduled to do 16-17 miles, so I'll need to get started for sure by 5 AM. Ugh. At least the Brewers have a day game today, so I won't have to stay up to watch them lose again tonight.....

tri-man and RS, I supposed I could've E-mailed you guys, but do you want me to find a fifth person for the Fall 50 to replace Paul, or do we just want to stick with the four??? I'm cool either way, so just LMK what you think.

 

[K-funk]

K-funk, that knee is going to be a lot of fun when it scabs up tight! Yow.2Young - the guys gave a ton of good advice already, but I'll add a few comments. Swim. Looks to me like the swim is set up so that the 1/2-swimmers will pass through, then the Olympic-distancers will do their turn and come behind, then your sprint group will head straight out and be just behind the Olympic. Hanging tight to the buoys gets crowded. You might want to leave some space. You get left and right buoys toward the end, so you should be able to stay on path. The first stretch, though, will have the east sun in your right-turning eyes, so watch that. If you can wade in and swim a bit before the start, that's good to warm up ...and to pee again (yes, in the wetsuit - it's warm!!).T1. Have a couple small towels or something to quickly swipe sand off your feet. Wetsuit - when you get it to your massive, manly calves (I presume you're peeling it inside out), you should then be stepping on it and lifting the knees high. You could push if off to clear the last couple of inches. Don't try to eat and drink here - save that for a few miles into the bike. Walk/jog your bike along to the exit. Don't carry it.Bike. I'd recommend the short-sleeve shirt. You'll be OK with the weather. And I'd skip the bike gloves (if that's even a consideration). That just adds more seconds. I'd say: when in doubt, focus on quick spin over a higher gear, especially at the end. If you get a downhill, it's OK to coast for a few breaths!T2. With shoes already on, drop the bike and helmet and go! You'll get fluids on the course. Don't waste T2 seconds drinking while not moving.Run. Be ready for the mental challenge ...be ready to man-up, and be strong and tough. You've trained great, but this'll still be challenging as you put it all together. Plan some things to help yourself - push hard around the corners; stay with someone that passes you; don't slack off through the aid stations; and if really tired, try to hook up with a runner with similar stride and 'shadow run' behind them (let them do the work!). This week: Your plan sounds good ...getting more familiarity with the bike, grabbing a last, short swim (go out hard to simulate the event), and maybe a bit of a run. If in doubt, undertrain, now. You won't get better this week! Graze throughout the week, and drink plenty. Sunday race? Your key meals will be Friday night/Saturday morning. Saturday night should be easy food that helps you poop on race morning. Final thought: I don't know if I mentioned that for my last tri, I didn't wear my watch. My daughter held it and caught my splits (as did the official timing). That worked very well ...not worrying if I was behind 'schedule,' or expecting to tire if I was ahead of 'schedule.' Think about that - leave your garmin at home or with the family. Just go out and race your best, whatever that might be. You're going to do great!!!

I watched Ironman finishers cross the line for about an hour and a half on Sunday evening. I may not ever get to that level of fitness, but it was incredibly encouraging and humbling to see what the human body, mind, and spirit are capable of accomplishing. I didn't know a single person finishing, but I found myself choked up a few times. On another note, I was surprised that more folks in the area where I stood (probably 100 feet forward of the finish line) weren't cheering and applauding for everyone coming in; isn't that part of the fun of watching this kind of thing?? At any rate, I am pumped to volunteer next year -- and to start volunteering to work other local races. Oh, and tri-man: my knee is definitely scabbed over now, but it's healing remarkably quickly. (I can't, for example, pull my calf all the way up to my butt in a standing position to stretch out my thigh, but I should be able to in a few more days.) I think it helped that I walked about nine miles this weekend (but then, I walk over a mile a day to and from the bus stop anyhow). As a result, I went out last night for my first run in almost two weeks. I'll probably pick up C25K at about week four and go from there. I am loving reading all the storylines weaving in and out of this thread. All of you make me proud to call myself an athlete.

 

[tri-man 47]

gruecd - I thought of a guy who I can ask about the relay. He's kind of slow, like RS , but equally nice and interesting. Let me float the Q to him.

 

[gruecd]

gruecd - I thought of a guy who I can ask about the relay. He's kind of slow, like RS , but equally nice and interesting. Let me float the Q to him.

Yeah, just let me know, because otherwise I think I found a way where you and I can each run a 3rd leg, and our overall mileage will still be reasonable.

 

[pigskinliquors]

There's a good chance I'll be w/o electricity through the weekend, as Ike is heading right for us (luckily we're inland 100+ miles). In case we don't, have a great race this weekend 2Young! My wife isn't worried about anything other than her treadmill not working (she has great priorities!), and I already have my trainer down from the attic (I have priorities as well!).

 

[gruecd]

Hey, guys. Is it just me, or has it seemed kinda quiet around here lately? :crickets:

Anyway.....it was tough, but I did manage to drag my butt out of bed this morning to do 16.5 miles at 8:13 average pace. I think I picked the worst possible day to do it, too; instead of the crisp, fall-like weather we've had the last few mornings, it was close to 60° with 85% humidity. I got home and I was soaked. Yuck.

At least now I'm free to really let loose with my friend who's visiting from out of state this weekend. We'll be heading out on the town both Friday and Saturday nights, and I've got one word for everybody--debauchery.

On a more serious note, it's hard to believe that it's already the 7-year anniversary of 9/11. I work for a company that was actually the largest tenant in the WTC; thanks to the heroism of a man named Rick Rescorla, we lost only 13 of our 2,700 WTC employees. It was definitely one of those days where you remember where you were when it happened...

Have a great Thursday, everyone!

 

[pigskinliquors]

it was close to 60° with 85% humidity

Down here we call that weather winter!

 

[gruecd]

it was close to 60° with 85% humidity

Down here we call that weather winter!

I guess that's why I live here, and you live there....

 

[2Young2BBald]

There's a good chance I'll be w/o electricity through the weekend, as Ike is heading right for us (luckily we're inland 100+ miles). In case we don't, have a great race this weekend 2Young! My wife isn't worried about anything other than her treadmill not working (she has great priorities!), and I already have my trainer down from the attic (I have priorities as well!).

Thanks for the good wishes (you too Tri-Man). Depending on how bad Ike is, there is a chance I'll be coming your way to work the aftermath. I've worked in insurance for 17+ years, with over 1.200 days working disasters. I was last tapped for a 3-month stint working Katrina in NO. For your sake, I hope it fizzles prior to making landfall, but it is not looking good. Please take good care of yourself & your family. If I do head that way, maybe we can hook up for an event if/when I get an off Sunday.I am deep in to "taper madness" which for me shows up as irritable and doing way too much research on the event (I reviewed all kids of sattelite shots of the area thinking I'd learn something, what I don't know). I have also checked every weather site known to man to determine if it will rain at any point during the event. Looking at the event site, they have the typical Clydesdale division, but also have an Athena divison. What is the Athena Division? I think there should be more divisons. I am proposing the "Mini-Me" Division for bald men under 5'7". I mean, I have a much greater disadvantage than some big guy that gets a medal just for his size.

 

[RoarinSonoran]

3mi in 26:01. I'd like to think today's run is a way my body is telling me that I'm starting to get out of the funk I've been in the past few weeks (of course, I just jinxed it), running negative splits of 8:51, 8:40, and 8:29. Too bad I wasn't running a marathon, as at that rate, I'd be at a 4:16 pace for mile 26! Those last two splits included some short walk breaks (due to traffic, crossing streets), so my Garmin was in the ballpark when it said I was at a 7:40 pace during those miles. The sun is rising later, so I started out in the dark today, and it seems like Mother Nature is going to kick us out of the 100s soon as well. Things are lookin' good!

 

[RoarinSonoran]

Looking at the event site, they have the typical Clydesdale division, but also have an Athena divison. What is the Athena Division?

It's probably a female version of the Clydesdale division. Instead of being non-PC and calling it "fat chicks", they went with Athena, warrior goddess.

 

[pigskinliquors]

There's a good chance I'll be w/o electricity through the weekend, as Ike is heading right for us (luckily we're inland 100+ miles). In case we don't, have a great race this weekend 2Young! My wife isn't worried about anything other than her treadmill not working (she has great priorities!), and I already have my trainer down from the attic (I have priorities as well!).

Thanks for the good wishes (you too Tri-Man). Depending on how bad Ike is, there is a chance I'll be coming your way to work the aftermath. I've worked in insurance for 17+ years, with over 1.200 days working disasters. I was last tapped for a 3-month stint working Katrina in NO. For your sake, I hope it fizzles prior to making landfall, but it is not looking good. Please take good care of yourself & your family. If I do head that way, maybe we can hook up for an event if/when I get an off Sunday.I am deep in to "taper madness" which for me shows up as irritable and doing way too much research on the event (I reviewed all kids of sattelite shots of the area thinking I'd learn something, what I don't know). I have also checked every weather site known to man to determine if it will rain at any point during the event. Looking at the event site, they have the typical Clydesdale division, but also have an Athena divison. What is the Athena Division? I think there should be more divisons. I am proposing the "Mini-Me" Division for bald men under 5'7". I mean, I have a much greater disadvantage than some big guy that gets a medal just for his size.

lmao! There should be a mini-me division! I'd pay as a spectator to watch that! IF you do end up in our area, please do not hesitate to PM me. We'd love to host you at Resort-Liquors. Have a blast this weekend. I guarantee that you'll be hooked, and that you'll most likely be pm'ing Culdeus for assistance in getting a new bike.

 

[gruecd]

Looking at the event site, they have the typical Clydesdale division, but also have an Athena divison. What is the Athena Division?

It's probably a female version of the Clydesdale division. Instead of being non-PC and calling it "fat chicks", they went with Athena, warrior goddess.

That's exactly what it is. Typically women >= 150 pounds. And I know (hope) you're being sarcastic, RS, but it's hardly "fat chicks." My sister is 5'8", athletic, and in very good shape, and I know that she's over 150. I'm a 6'5", 215-220 lb Clydesdale, and I wouldn't consider myself a "fat guy," either.

 

[2Young2BBald]

Looking at the event site, they have the typical Clydesdale division, but also have an Athena divison. What is the Athena Division?

It's probably a female version of the Clydesdale division. Instead of being non-PC and calling it "fat chicks", they went with Athena, warrior goddess.

That's exactly what it is. Typically women >= 150 pounds. And I know (hope) you're being sarcastic, RS, but it's hardly "fat chicks." My sister is 5'8", athletic, and in very good shape, and I know that she's over 150. I'm a 6'5", 215-220 lb Clydesdale, and I wouldn't consider myself a "fat guy," either.

So, do I have your support in getting the "Mini-Me" division going?

 

[2Young2BBald]

Last minute questions about T1 & the bike. It looks like rain for tomorrow, nothing heavy until the afternoon, but it'll be wet. How far can I go and need I go to cover the bike in the transition area? Can I bring a large tarp and cover the entire bike & my transition mat? It'd seem like this would make a mess with everyone doing the same. Guessing I can't, I am thinking about halving trash bags to cover the seat/pedal area & another for the bars. Also, would I still want to wear my glasses, even if I don't need them to block the sun? Again, guessing they me even more vital if its raining to keep my eyes from getting pelted with rain. For the other two part, no worries about the rain. In the water I'm wet anyway (except that I have darker goggles) and, with no hair to weight me down, I like running in the rain.

 

[BassNBrew]

Looking at the event site, they have the typical Clydesdale division, but also have an Athena divison. What is the Athena Division?

It's probably a female version of the Clydesdale division. Instead of being non-PC and calling it "fat chicks", they went with Athena, warrior goddess.

That's exactly what it is. Typically women >= 150 pounds. And I know (hope) you're being sarcastic, RS, but it's hardly "fat chicks." My sister is 5'8", athletic, and in very good shape, and I know that she's over 150. I'm a 6'5", 215-220 lb Clydesdale, and I wouldn't consider myself a "fat guy," either.

I was waiting for tubby to reply.

 

[BassNBrew]

Wednesday nite was out 8th TT event at Lowe's Motor Speedway. Rode a 23:25 which was just over a minute off my pr. It was raining the whole time and they moved up the start times which wiped out my warm up. This was the 4th event impacted by rain. I'm definately not a mudder.

 

[pigskinliquors]

Last minute questions about T1 & the bike. It looks like rain for tomorrow, nothing heavy until the afternoon, but it'll be wet. How far can I go and need I go to cover the bike in the transition area? Can I bring a large tarp and cover the entire bike & my transition mat? It'd seem like this would make a mess with everyone doing the same. Guessing I can't, I am thinking about halving trash bags to cover the seat/pedal area & another for the bars. Also, would I still want to wear my glasses, even if I don't need them to block the sun? Again, guessing they me even more vital if its raining to keep my eyes from getting pelted with rain. For the other two part, no worries about the rain. In the water I'm wet anyway (except that I have darker goggles) and, with no hair to weight me down, I like running in the rain.

2Young: for a sprint, I wouldn't wear sunglasses at all if it isn't going to be sunny. Regarding covering your bike; I'd just focus on your seat, and would loosely put a plastic bag over it. Depending on how early you have to set up your transition area, I'd also cover the rest during that time, but would take it off (except bag on saddle), when they kick you out of the area (last second). Your bike can handle a half hour of sprinkles.

 

[gruecd]

Looking at the event site, they have the typical Clydesdale division, but also have an Athena divison. What is the Athena Division?

It's probably a female version of the Clydesdale division. Instead of being non-PC and calling it "fat chicks", they went with Athena, warrior goddess.

That's exactly what it is. Typically women >= 150 pounds. And I know (hope) you're being sarcastic, RS, but it's hardly "fat chicks." My sister is 5'8", athletic, and in very good shape, and I know that she's over 150. I'm a 6'5", 215-220 lb Clydesdale, and I wouldn't consider myself a "fat guy," either.

I was waiting for tubby to reply.

 

[2Young2BBald]

Last minute questions about T1 & the bike. It looks like rain for tomorrow, nothing heavy until the afternoon, but it'll be wet. How far can I go and need I go to cover the bike in the transition area? Can I bring a large tarp and cover the entire bike & my transition mat? It'd seem like this would make a mess with everyone doing the same. Guessing I can't, I am thinking about halving trash bags to cover the seat/pedal area & another for the bars. Also, would I still want to wear my glasses, even if I don't need them to block the sun? Again, guessing they me even more vital if its raining to keep my eyes from getting pelted with rain. For the other two part, no worries about the rain. In the water I'm wet anyway (except that I have darker goggles) and, with no hair to weight me down, I like running in the rain.

2Young: for a sprint, I wouldn't wear sunglasses at all if it isn't going to be sunny. Regarding covering your bike; I'd just focus on your seat, and would loosely put a plastic bag over it. Depending on how early you have to set up your transition area, I'd also cover the rest during that time, but would take it off (except bag on saddle), when they kick you out of the area (last second). Your bike can handle a half hour of sprinkles.

Thanks, I was thinking I'd need the glasses to keep for getting dinged in the eyes with bugs, etc.On another note, please stop posting here and go get lots of water, propane for the grill, dry ice, tarps in case you have to do temp repairs to the roof, etc. Seriously, the media is not being dramatic, Ike is real big & real bad.