BT Mentor Program 2014 Beginner Triathlete Mentor Program » Baowolf's Fun In the Sun Mentor Group (OPEN) Rss Feed  
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2014-09-16 7:41 AM
in reply to: Baowolf

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Subject: RE: Baowolf's Fun In the Sun Mentor Group (OPEN)
Steve, best of luck this weekend!!!!!!!! I think that you have already shared your bib number but could you re-post it? I'll definitely be stalking you and if I can calculate your finish time and factor in the time difference (which I always seem to blow although it's not that flipping hard), I'll watch you finish. I wish you awesome conditions this year! Hope the nasty elements were all used up on last year's race.

Carl, awesome job on your race! Love the pix of you and your son!

Been struggling this last week with motivation and mental toughness. Will never understand why I can be on top of the world (re running) one day and then rock bottom 36 hours later. C'est le vie. This morn was nice tho because I was trying to kick myself into another level when I see a runner ahead. Ha, I had a rabbit! Gained ground on him and then I took a loop. When I finished my loop, saw he was coming back and now I would be the rabbit. Waved at him and ran hard to stay ahead and then hit another loop. After the loop was finished, I still had to stay hard because I figured he was coming back again. Total mind games with someone who probably didn't know I was using him as my motivation. Naw, I think the runner was a neighbor and I think he was gunning for me when I was ahead of him.

Work is offering a yoga class today so I'm going to try it. Never done formal yoga although many of my stretches are yoga-ish. I bet I'll be the worst one in the room but need to try it


2014-09-16 1:44 PM
in reply to: Pink Socks

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Subject: RE: Baowolf's Fun In the Sun Mentor Group (OPEN)
Steve - Definitely looking forward to hear about IMLT this year.

Pam - I have tried yoga before. Let me know what you think of it.

Carl - Great race! Running however is like most everything else what you practice. After the season last year, I went run focus and got some nice improvement. Never got back to that level while training for the 1/2 though. Thinking of trying it again and was surprised with what I could do when provided the time in training.

Went out for my first run since the race yesterday. Felt pretty good but running is still not my thing. I plan on spending more time focussed on the run this fall though.
2014-09-16 3:05 PM
in reply to: Tri-solar

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Subject: RE: Baowolf's Fun In the Sun Mentor Group (OPEN)
Hey Joe, glad you are back out there. Running in the fall can be delightful, so a good time for that focus .

Pam, yoga seems to encourage us not to not push, compare, etc. Of course, in the few yoga classes I attended at the gym, I found myself looking around the room to try to find ANYONE as inflexible as me. That's why I like my at home Rodney Yee DVD's.

Steve, wow, it's almost time for a revisit to Lake Tahoe! Are you staying at a hotel this time? Weather looks good (at least compared to last year), sunny with low of 50 and high of 88. Look forward to hearing about your adventure!
2014-09-16 5:47 PM
in reply to: squirt

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Subject: RE: Baowolf's Fun In the Sun Mentor Group (OPEN)
The yoga class was PERFECT for me. The teacher obviously knows her stuff and more importantly, knows her class. We are all newbies. Well maybe 2 of the 14 might have some yoga experience, I'm not sure. I came in about 30 sec late and was the last one. I tried to squeeze into a corner but soon the teacher moved me to the one vacant spot - directly in front of her. So I couldn't see the people behind me but I get the feeling that one or two were more experienced than the rest of us. There were lots of creaky from various joints, muttering, laughing, gaffaws, etc. She corrected us nicely when we were incorrect. I'm sore now and I'm not sure if it's because of my hard run this morn or the yoga. Methinks it's the yoga. I really want to learn how to do it correctly. I think it would help my posture, my core, my balance. We shall see.

Carl, I will never be a coach but everything I read about ways to improve running is to run more. Easy, easy, easy miles until base is there. Hubby still says the best thing he ever did for his running was every day easy miles - even if only for 1 mile per day. I've never "streaked" like that but I notice the difference in my running if I'm running 3x weekly, 4x weekly, 5x weekly, and 6x weekly. Main thing is to not get caught up in pace and improvement but just go easy and have fun. After a few months, you won't even realize but you will be stronger and faster.
2014-09-16 8:13 PM
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Subject: RE: Baowolf's Fun In the Sun Mentor Group (OPEN)
Thanks for the well wishes. Looks like the weather should be much better than last year. We will be tenting again, just can't see spending that kind of $$ on a hotel ($300x3= close to $1000 instead of $80). Oh race number 1370 btw.

So yes with the run get up to 25 miles a week, hang there in the 25 to 30 miles per week range for 2-3 months, then add in some speedwork (800 repeats) starting with 1 the first week, then 2 the next week etc. By the time you get up to 11x800 repeats you will be in shape. The 800s are at your 5k pace or slightly faster. You walk or jog 400 between your 800s.

Edited by Baowolf 2014-09-16 8:14 PM
2014-09-17 11:07 AM
in reply to: Baowolf

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Subject: RE: Baowolf's Fun In the Sun Mentor Group (OPEN)
Carlo, I can't agree with Pam's husband enough! Its very hard and humbling to start slow and do a little bit at a time but it is the best way. As I look back on things, one of the culprits to me DNS'ing my HIM was that I didn't start slow and work up. I was trying to do 8,9,10 miles in the heat/humidity without a base to back that up. I'd get crushed of course, my spirit/desire would diminish. Right now, I'm doing runs anywhere from 2-5 miles and my legs are coming back...as is my pace. I'm motivated to run again because I'm back to running sub 9...and that's where I was before my injury. I'm taking the same tact with swimming....I'm increasing my long swim by 50 yards and hanging around 400-500 yards total. I can do more but I need to let my muscles get used to swimming again along with the lifting that I'm doing. I've been messing around with my head positioning in the water and how I can breathe better with those changes. I don't have a race until June so I have nothing but time....and I plan on taking full advantage.

I also agree with Steve that the best way to improve your HIM run is to run. I read what FresnoJoe said in your RR but I don't agree with him. I believe that you have to train each discipline equally because they involve different muscles. I believe your own assessment was accurate when you said too much focus on biking, not enough on the run. That doesn't mean that biking doesn't help you a little bit with the run but you still need to get those muscles used to longer distances....make sense?

As for me, I'm just chugging along. I'm lifting, running, swimming....the bike is noticably absent from the phrase. I need to work in some trainer rides...but I'm on a good roll with things that I don't want to mess with it too much.


2014-09-17 2:57 PM
in reply to: medeiros13

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Subject: RE: Baowolf's Fun In the Sun Mentor Group (OPEN)
Yep, you need to train swim hard enough that you can cmoe out of the water ready for the bike and you have to bike hard enough to come off it ready for the run, but you need the run base to be strong because you have already swam and biked so your run legs will need to keep going despite your previous 2 events. Most folks break the SBR down by how long it will take them to do that event in the race. So swim 1:30 or so, bike 8:00, run 4:15 comes out to rougnly 10-15% swim, 55-60% bike, 30-35% run. If you want to emphasize the swim it is more like 25, 45, 30.
2014-09-17 4:35 PM
in reply to: Baowolf

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Subject: RE: Baowolf's Fun In the Sun Mentor Group (OPEN)
Thanks for the bid number Steve. Will be watching you. Have an AWESOME race!

Gosh ya'll please don't hold it against me that I come from the city with the dumbest college QB ever invented. Jeez, reminds me of the adage that we system analyst say, "As soon as you dummy proof something, they always come up with a better dummy." Apparently the factory is located here.

Way off topic, who has done the ice bucket challenge? Son did several weeks ago and hubby and I did two weeks ago.
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