Consistency Equals Success - CLOSED (Page 79)

59:27 runch plus 54:20 bike commute.

Jim 21 21:00:50
Dave L. 20 24:23
Gabe 20 45:30:11
Mitch 16 13:59
Dave C. 7 07:21
Mark Z 8 23:35
Dennis 20 24:58
Beth 08 7:40
Dan 18 67:42
Jackie 16 33:06

Evening ride 47

Jim 21 21:47:50
Dave L. 20 24:23
Gabe 20 45:30:11
Mitch 16 13:59
Dave C. 7 07:21
Mark Z 8 23:35
Dennis 20 24:58
Beth 08 7:40
Dan 18 67:42
Jackie 16 33:06

Just a 3hr trail fun this morning, family activities cut it short.

Jim 21 21:47:50
Dave L. 20 24:23
Gabe 20 45:30:11
Mitch 16 13:59
Dave C. 7 07:21
Mark Z 9 26:35
Dennis 20 24:58
Beth 08 7:40
Dan 18 67:42
Jackie 16 33:06

Gabe, about fundraising...
Personally I am hopeless at that, never managed to raise any money before, I am one of those who won't ask friends for donation, wouldn't even post it on FB. As a result I was willing to simply pay my share and be done with it. The rest of the team however wanted to try some other ways. Since one of the team members was managing a coffee shop we were able to sell cupcakes and fruit slices that my wife made and actually make some $. Another thing that worked for us was alcohol raffle. We bought 2 big bottles, one of vodka, the other of burbon and sold tickets for $5.- mostly at work.
The remaining balance we will just put in cash before the deadline. I won't mention the dramas, but in short that's what we did.

Edited by markz 2015-06-27 4:17 AM

Adding today's trainer ride - 2:35 with 5 X 20' @ low Z3. Rainy season has officially arrived. I am hoping for decent weather on Tuesday so I can attempt an FTP test outside. I am still not sure how all my miles of riding has affected my overall cycling fitness. In reality we did not get in much continuous riding, but we did have some good climbing and occasional tempo work. My ride today felt tough from a leg muscles perspective, but my heart rate was down in what I consider mid-Z2 range for much of the riding.



Jim 21 21:47:50
Dave L. 20 24:23
Gabe 20 45:30:11
Mitch 16 13:59
Dave C. 7 07:21
Mark Z 9 26:35
Dennis 20 24:58
Beth 08 7:40
Dan 19 70:17
Jackie 16 33:06



Edited by dcon 2015-06-27 7:02 AM

I never pay much attention to results, I am unathletic at the best of times but I do enjoy getting out there and giving it all I have and have fun in the process. I will post a full race report and times but for now here is my informal RR

Race was the Xterra Mine over Matter full triathlon. 1km swim, 21km Bike, 10Km run

Pre race was full of apprehension, Wednesday it was announced that wetsuits would likely not be legal due to warm water. Friday saw a forcast of cool weather and potential rain all day. Fortunately things cooled off a bit so we were wetsuit legal and the rain held off until the race was done. Temperatures were moderate and slightly overcast - a perfect day for racing.

Swim went off well, I started towards the back, wanted to simply get into a smooth rhythm, tried to sight well and come out fresh and this is exactly what happened.

Bike - at least 60 - 75% single track, I did have a couple of issues on the bike. My rear wheel came out of the drop outs sliding it rearwards and into the brakes locking up the rear wheel. This may have been due to being a little too aggressive jumping logs at speed and perhaps good reason to work on my bunny hopping ability - a little unexpected but I managed to get it sorted out and back on course quickly. I also came to a sharp 18inch uphill ledge which took an aggressive dyno move to clear, I did clear it but then stopped instantaneously as my front wheel met a rock. I went over the bars crashing on my side hurting my ankle somewhat. Undeterred I pressed on. Things got progressively more technically culminating into a sweet downhill featuring some good air time and some heart pounding switchbacks at speed. Of course what goes down must go up so a nasty long uphill was to follow followed by more non technical downhill to get back into transition. Bike was great, it is my strength and it was a riot.

Run - I hate running, seriously. The run course itself was one part of the bike course so technically it was challenging and a lot of fun but I am just slow. The uphills are my weakness and although feeling fresh off the bike 5km into it I was feeling it. Once out of the single track the final stretch is around the quarry where we swam and its all double track rail trail style running which I loathe. My mildly injured ankle was starting to give me issues in addition to the normal knee pain and just general sucking that is running for me. Things fell apart and I seemed to walk almost as much as I ran. I got through it and cruised through the finish with a smile.

I gave it everything I got today, have a smile on my face and am ready to go again for the next one in 4 weeks.

The race went as well for me as I could have expected given my 275hour of training.
Lessons learned - I will wear socks for the run and I have to work on improving my run, specifically the hills.

Edited by DaveL 2015-06-27 2:18 PM

Adding in my race yesterday 2:55. Vacation this week but I am in a cabin on a lake so am bringing my wetsuit and new trail running shoes I bought yesterday. I need to heavily focus on the run and work on improving my swim as well. I am going to ramp up to the next race putting in as many runs and swims as I can and will likely just do a single ride during each week. It might be too late to see meaningful improvement but I will try to eak out any improvement that I can in the short time.


Jim 21 21:47:50
Dave L. 21 27:17
Gabe 22 49:32:11
Mitch 16 13:59
Dave C. 7 07:21
Mark Z 9 26:35
Dennis 20 24:58
Beth 08 7:40
Dan 19 70:17
Jackie 16 33:06

Jim 21 21:47:50
Dave L. 21 27:17
Gabe 22 49:32:11
Mitch 16 13:59
Dave C. 7 07:21
Mark Z 9 26:35
Dennis 22 28:10
Beth 08 7:40
Dan 19 70:17
Jackie 16 33:06

Dave L: sounds wild, but not something I will be attempting in this life.

Adding Sunday's swim (1:10) and run (37 min).


Jim 21 21:47:50
Dave L. 21 27:17
Gabe 22 49:32:11
Mitch 16 13:59
Dave C. 7 07:21
Mark Z 9 26:35
Dennis 22 28:10
Beth 08 7:40
Dan 20 72:04
Jackie 16 33:06

1:12:24 bike ride

Dave L. I'm looking forward to the RR. The preview was pretty wild.

Jim 22 23:00:14
Dave L. 21 27:17
Gabe 22 49:32:11
Mitch 16 13:59
Dave C. 7 07:21
Mark Z 9 26:35
Dennis 22 28:10
Beth 08 7:40
Dan 20 72:04
Jackie 16 33:06


Edited by JBacarella 2015-06-28 7:18 PM

Catching up with a 1:15 trainer ride from Thursday and a 1 hour trainer ride this morning. I was supposed to race a sprint this morning but last night they announced it would a run-bike-run due to weather conditions. I'm a much better runner than swimmer so I would've still raced but last night into this morning it was pouring and windy, and didn't really seem safe to be racing a bike. Frankly I'm surprised they didn't cancel or postpone the race, it was pretty nasty this morning. I'm bummed as this is one of the biggest local sprints and I had been looking forward to it for months. Oh well, time to get back into a consistent groove and look forward to the next one.

Jim 22 23:00:14
Dave L. 21 27:17
Gabe 22 49:32:11
Mitch 16 13:59
Dave C. 9 09:36
Mark Z 9 26:35
Dennis 22 28:10
Beth 08 7:40
Dan 20 72:04
Jackie 16 33:06

Just back from a week vacation with my family and most of my wife's family in Hilton Head, S.C. I managed to run and ride a few times. Thought I would get a lot of swimming in but the recent plethora of shark attacks on the Carolina coasts made me rethink open water swims in the ocean. There was another attack on Saturday off of North Carolina and the 18 year old male almost died. They think they are Bull Shark attacks. As for the biking, I'm sure I looked quite interesting riding a beach cruiser on the beach in as aero position as one can get. Did a couple decent runs with my brother-in-law. I will be going back to the phys therapist this week or next for another round of treatment on my foot. If that doesn't help it then I'm not sure what next steps will be. Brother-in-law thinks I should try Hoka's but I'm of the mindset that there isn't a magic fix at this point. I'm really at a loss. I can run but the pain for the next day almost isn't worth it. Might just end up being a season where I finally force myself to swim a lot.

I'm starting my HIM training plan this week with the thought/hope it will begin to heal. I'll make a final decision in about a month.

Jim 22 23:00:14
Dave L. 21 27:17
Gabe 22 49:32:11
Mitch 19 18:47
Dave C. 9 09:36
Mark Z 9 26:35
Dennis 22 28:10
Beth 08 7:40
Dan 20 72:04
Jackie 16 33:06

Edited by trisuppo 2015-06-29 10:09 AM

53:45 runch

Jim 23 23:53:59
Dave L. 21 27:17
Gabe 22 49:32:11
Mitch 19 18:47
Dave C. 9 09:36
Mark Z 9 26:35
Dennis 22 28:10
Beth 08 7:40
Dan 20 72:04
Jackie 16 33:06

Adding this mornings swim and 4 mile run.

Jackie hasn't posted yet but I'm going to give her a big CONGRATS anyway.

Jim 23 23:53:59
Dave L. 21 27:17
Gabe 22 49:32:11
Mitch 19 18:47
Dave C. 9 09:36
Mark Z 9 26:35
Dennis 23 40:10
Beth 08 7:40
Dan 20 72:04
Jackie 16 33:06

double post!


Edited by sawyer1206 2015-06-29 12:55 PM

Mitch how long has it been bothering you? When I had PF I tried everything I could think of - ice, heat, rolling, stretching, sleeping with that little sock thing, Graston from my chiropractor, etc. Nothing seemed to make a difference. Ultimately it just kind of went away on it's own after about 6 months. I can't say for sure if any of that stuff helped resolve it any quicker. I would suggest really working on loosening up your hamstrings, lower back and calves as it's usually tightness somewhere further up the posterior chain that's causing it.

Since September of last year. I agree - I think I have to focus further up theleg and see if I can help it go away. I didn't run from October through mid-winter. I can run and the pain alleviates or is only marginal after 10 minutes or so. Its later in the day and the next morning where it really bothers me.

Jackie:

I've been selected as a test participant for the new flavors of EFS Ultragen and their new EFS Pro Drink mix. Thanks for turning me on to the products. Looks like as I kick off my training program I will be fueling with EFS solely for a few weeks. I'll let everyone know my thoughts.

http://firstendurance.com/nutrition/ultragen.html

http://firstendurance.com/nutrition/efspro.html

Gabe, I felt fine leading up to my race and the weather forecast was so perfect, it was scary. I didn't want to jinx anything by talking about how great I felt, so I didn't. Thank you for asking.

I took 3rd AG in what they say is the hardest 70.3 in the US, at Buffalo Springs Lake. The bike course had only 4 hills, but you had to ride them in both directions, for a total of 8 climbs. The two-loop run course had an 8% grade hill, which of course you got to see twice.

I loved the course, but it was the hardest HIM I've ever done (my 4th). It was also the most fun one.

The big news that Dennis was referring to is I'm going to the 70.3 World Championship in Zell Am See, Austria at the end of August. I'm excited and overwhelmed all at the same time. I've never flown to a race, and I'm going to go off and fly to Europe with all my gear. Go big or go home!

Thanks for all the support on this group, starting with Ernesto. Working on a race report.

Jim 23 23:53:59
Dave L. 21 27:17
Gabe 23 53:03:11
Mitch 19 18:47
Dave C. 9 09:36
Mark Z 9 26:35
Dennis 23 40:10
Beth 08 7:40
Dan 20 72:04
Jackie 21 44:59

Adding a 42 min run yesterday and a 2 hr run today.

Jim 23 23:53:59
Dave L. 21 27:17
Gabe 23 53:03:11
Mitch 19 18:47
Dave C. 9 09:36
Mark Z 11 29:15
Dennis 23 40:10
Beth 08 7:40
Dan 20 72:04
Jackie 21 44:59

Jackie, congratulations again on your accomplishments and also on your discipline and motivation. That race was a result of an incredible amount of hard work!

Dave, your race sounded like a real blast!

Edited by markz 2015-06-30 4:11 AM

Congrats and AWESOME JOB!

Adding todays swim run.

Jim 23 23:53:59
Dave L. 21 27:17
Gabe 23 53:03:11
Mitch 19 18:47
Dave C. 9 09:36
Mark Z 9 26:35
Dennis 24 33:10
Beth 08 7:40
Dan 20 72:04
Jackie 21 44:59

Dave L: I'm glad I'm not the only 1 that is not a run fan! Great job on the race.

Jackie: I'm still looking for your race report but amazing results!

Updating my sad totals. Had some major flooding - I need to add some of my pictures. That knocked me out for a week. Then I've had a really annoying dental issue that turned into a pulled tooth and this never ending horrible pain. I feel like such an excuse giver and whinny person. Going for an easy bike ride in the heat tonight. Time to put the excuses away and get back at it.



Jim 23 23:53:59
Dave L. 21 27:17
Gabe 23 53:03:11
Mitch 19 18:47
Dave C. 9 09:36
Mark Z 9 26:35
Dennis 24 33:10
Beth 16 7:40
Dan 20 72:04
Jackie 21 44:59