Baowolf's Mentor Group- Closed (Page 10)

Pam - you make me laugh! The dark side.... so true

Thanks Elena and Pink (Pam). I am going to spend the week in ultra-confidence building mode. Convincing myself that I can make it.

Elena, glad you were able to get the tire changed / get the tubes and CO2 cartridges. Just think, if you have a flat in a race, you will know exactly what not to do.

Sorry about the ?? after some of my sentences. Those were supposed to be happy faces!

I keep a backup pump with me for riding around outdoors. But then I could be 60 miles from home in 100F and no cell phone coverage. You can also use a dollar bill to cover a tear in your tire sidewall to limp home on if needed. What part of changing the tire was hard other than lining up the co2 and the stem? One of the really important things is to make sure the tube isn't pinched. Another important thing is to figure out what caused the flat if at all possible.

I think everyone floats it just depends how much. I know my wife floats way more than I do. Some of us just float above our eyebrows rather than below the chin.

Hrm spent today after a recovery week last week, not a great sign. Oh well will limp through and see if I need to drop a workout day later in the week. Today was only a 25 mile bike ride, so a pseudo recovery day.

Elena, nice job on overcoming the tire issues and getting a good ride in!

New Pam, welcome if I haven't said it already!

Ken, can you float on your back? If not, Pink Pam and I will send you some cork vibes. Floating comes pretty easy to me, but moving forward with speed not so much.

Mitch, nice run!

Samantha, you are almost there! I'm so impressed with your journey. The race is going to be icing on the cake, so excited for you .

Steve, so very glad you are able to train enough to be tired!

Mike, you're a good dad!

Feeling a lot better physically and started incorporating some of the strength stuff that will hopefully help me to be a healthier runner. Started with foot/leg strengthening, and surprise (not), I'm pretty sore. Worked on core on the stability ball today, and only wound up in a pile on the floor once. Think I'll move that to the carpet next time. Had hoped to ride this morning, but a flat that I had trouble diagnosing/fixing cancelled that. Love my local bike shop...they don't even laugh when they see me coming. Today was my birthday, and have had some fun family time.

Yes. I heard about pinch flats and to be aware of the tube. This is where I took my time.. wanted to be sure it was put in and layed as it should. The main prob was not starting at the valve when putting the other side of the tire on... Not as much "room" with valve stem there.

I know that I already posted tonight but I just have to talk about my run tonight. I'm the first one to gripe if something isn't good but I really want to also be able to recognize the good. Tonight was tremendous! I was just going to go a couple of miles and right away, realized that I just felt bouncy and happy. Things just felt good and easy. (Of course, when I looked at my pace, there was def a reason that I wasn't breathing hard but so what, it was supposed to be an ez pace.) The light was silvery and the temp was ok. I smelled something terrific and saw a crowd in a garage and just ran up and asked what was smelled so good. They were brewing beer and offered me some - but I don't like beer. Dang, smelled good tho. I then beebopped some more and the fireflies started coming out. It reminded me of the time in PA, I was running in a neighborhood next to our hotel and I met two women who invited me into a back yard to watch the fireflies rise. (It was so cool- like watching stars start from the ground and then rise up to the sky.) Got home and I just flat out didn't want to come in so I did some strides and a cool down. Still didn't want to come in did some more. I started to dance outside but most of my neighbors think I'm a little loopy so I came in finally. It was just a nice night. Just had to share because I want each of you to have some of those nights.

Carol, Happy Birthday!!!!!!! So glad you are feeling better. lol about falling off the ball. I do exercises in my office and lock my door before doing them. I fell off the ball once and I realized that I could have knocked myself out. So we had a meeting and I made sure that the key to my office was placed where all of the women in my office (sorry but I don't want a guy coming in to assist me if I have a skirt on that day.) knew where the key was and the procedure to rescue me.

Edited by Pink Socks 2013-05-28 9:12 PM

Pink Pam, I wish there was a like button, because I REALLY like that post. So glad you had such a transcendent evening run

MTA, LOL (with you, not at you) re: the ball! I need to brief hubby on the rescue plan!

Edited by squirt 2013-05-28 9:18 PM

Happy Birthday Carol!!!

Pam, thanks for sharing your wonderful experience. I am working toward being able to feel so good on a run!

Got my swim in - 10x100 yds. Read on BT that long distances are a waste of time, to do short bursts with the energy to use proper form. Don't know about my form, but I can see the benefits.
My biking was tough. I live off a road that is off the beaten path, but groups of cyclists will come by just to practice the hills I guess. Yea, lucky me, not.

So impressed with y'all.

Mitzi

Happy birthday Carol!

Carol - happiest birthday to you! Glad you're feeling better. I like yor plan to build up for healthier running. I'm sure looking forward to focusing on some different things after my race: strength and speed.

Ken - I shouldve asked what the fear was from before going on about overcoming. I'll tell you what, I reall think you'll be okay. Once yor out there it will all make sense. I'm prayin for you!

Mitzi - good job on the swim! And the hills may be tough but you'll benefit from them in the long run.

Pink - post 15 times a night if you want ;-). I loved your running story. I remember the first time I saw fireflies I thought I was losing my mind cause I kept seeing lights flicker really quick. When I figured out what was going on I was super excited. They don't exist in the northwest.

Steve - I too am glad you are tired from training simply because YOU ARE TRAINING! It's gonna get better.

I did a 40 mile bike and 5 mile run today. Felt pretty good. Might do a 10k race on saturday. Tomorrow I'll bike 40 swim like 2500 or something like that and try to get another 5 mile run in. Last build week. I started feeling the pressure today asking myself "have I done enough? Am I gonna make it? Should I push extra hard this week to gain what I can?" afrer all these questions I actually believe taper will be harder than I thought. I'm gonna convince myself that I won't make it over and over. Hahaha... This is such a crazy process.

Night!

Carol - Happy Birthday!

Pink - The run fairies were out yesterday.

Mitzi - Sounds like you are making good progress. Keep up the great work.

Ken - Bummer on the wetsuit. I had my first OWS with the wetsuit and it does help with floating. Trust your training though and everything will work out come race time.

Steve - Your progress is most impressive.

Samantha - Don't push it, trust the training, and enjoy the extra energy. Leave it all on the race course.

Things (RL, family) were working against a workout yesterday but I headed out anyway. Fit in a nice 4 mile run which is already the second this week. My mentor says I should fit in 4 runs/wk more consistently so this is a big deal for me. The mentality of relaxing the longs in order to fit in more volume is a bit of a hurdle. Seems to be a good strategy so far though.

Happy Birthday Carol!!!

Pam, Awesome post. Love those kinds of runs.

Samantha, your workouts are amazing. I will be increasing my workouts starting in 2 weeks. Should be fun,

Mitzi, I live in a bowl. Either way out from my house is uphill so I get to work on hill repeats constantly. Such a drag but also a great challenge.

Today I have a short brick, 13 mile bike and 4 mile run. I am planning on OWS tonight. Still working on building confidence.

Ken -- I'm with steve; you'll be fine. If you want to make the swim a more manageable, just do a bouy-to-bouy race. For my HIM last year, all I did on the swim was go one at a time, and didn't think so much about the turns, etc until I got to them. Before you know it, you're touching bottom, and ready to get to the bike.

I'm feeling a bit beat after swimming this AM. it was 3150, but I felt like I was swimming in maple syrup. Frustrating. Plus the coach suggested I change something about my stroke, so I started thinking about that, and couldn't figure out what he was talking about. So, overall, good to get it done, but not the best day at the pool.

Spent all this time trying to figure out who "Steve" is - to see what I should be congratulating him on. Couldn't find him, till I thought to look on our mentors initial post. Maybe I should go back to bed and not drive today.
Mitzi

Carol happy Bday and happy you are feeling better.

Pam, this is for fun, and happy you had fun. Not every workout has to be at 175 bpm with a collapse into the bed at noon. Other people... just will never understand and that's ok.

Ken the OWS will help a lot. I did a swim in 1 1/2 foot waves a while back and man did it throw me off. But then I had a race like that and was ok because I had done that in practice. Don't get freeked out by how far out HIM and IM bouys are, once you are moving you will be fine.

Samantha, I wouldn't lie to you, you have done the work, don't worry about intensity this week, just get the miles done and get to the taper. Feeling freeked out questioning if you have done enough is all part of the process. Your body is thinking that if this is just the training something really bad must be coming up and your mind follows your body's lead and starts getting anxious. Just think of it as a really long buffet line with people cheering you on and you will be fine. And remember Ice Cold soda at the finish line... yum.

Baowolf = Steve. So after my next build cycle I get to start hitting the 10 mile 3-6% grade hill once a week (1800 foot climb total). Yups continuous climb for 1 hour. The top of the hill is 26 miles from my house so I need to be doing minimum 52 miles for that ride. The really fun workout will be going over that hill down the other side and coming back. The backside is a little more consistently 6%. Hopefully I can get a clear day and get some pictures for you guys.

Swim, so yes in general 100 yard to 400 yards are typical set distances because you want to keep your form clean and work on speed and such. There is, however some benefit from just doing a continuous 2500 or 3000 every once in a while. I know the pure swimmers frown on it, but your body responds differently knowing that you are not going to stop, but just keep going. It gets you past where Ken is right now of feeling unsure about continuous motion for so long. You also change your stroke over the duration to compensate for built up fatigue that you will have during the race. So not a complete waste of time, but like your long run you don't want to be in z2 every workout. I would say once a week if you are swimming 4 days, every other week if swimming 3 days and once a month if swimming 2 days a week. Also don't forget to throw in your form drills. Oh and I am not a big book reader, but that swim speed secrets book advertised at the bottom of the page is a really good read for thinking about swimming form.

Edited by Baowolf 2013-05-29 10:28 AM

Ken - I am 100% positive you will do great on the swim. Your fitness alone will carry you through!

Thanks everyone. I am sure it's all about confidence. I have to continue to work on that.

My motto going through this just get me to the bike. Just get to the bike.

Ken - It is funny how comfortable land can make you feel. In training for my first tri the swim made me the most nervous because of the distance. I swam as a kid but 30 years later of little or no swimming you forget how hard it can be. Then race day when you get out of the water you pump your fists with the first victory of the day. You so got this.

Temp Run today: 8:27, 8:08, 7:52, 7:43, 8:33, 8:53. Nap time... well I wish it were nap time anyway. Yay sub 8:00 mile, getting there.

Ken, I like the way Joe put it. When you finish that swim, you will already have one win under your belt.

Thanks for the birthday wishes! Had a good one, and have one more day of vacation today, then back to work tomorrow.

Mitzi, driving is probably OK, but watch out for the exercise ball...I've heard they can be dangerous .

I will likely be pretty boring for a while. Short runs and strength stuff + tightening up my diet. I do like the way I'm feeling after almost 6 days of cutting the added sugar/sweeteners. It's not that I think sweeteners are inherently evil, but I do think that they tend to alter my choices and don't allow me to actually taste the foods they are in/on. For example, I had stopped buying "good" coffee, which I'm happy with drinking black. Instead I was buying coffee I didn't really like and covering it up with sugar free creamers. Not ultimately saving any $$'s and adding junk calories.

Hello everyone! I'm still alive and well....just working a lot and getting used to being in the wonderful environment of prison again for 40+ hours. I'm really happy to read about everyone stepping up their training and getting ready for big races. Random question...does anyone know how to get to your private messages on the new BT?? (Mike??)

I wanted to say something quick to you Ken as many have already done. I've been in your shoes about a year ago...the only difference was the distance. My first swim was a half mile, yours is 1.2 I had all of the apprehension that you had...I started out in the back of the pack and swam out to the first buoy....I was doing the breast stroke as soon as I couldn't see bottom anymore. However, what really helped me was seeing a fellow competitor go on his back before the first buoy. As awful as this may sound, it made me feel better to realize I wasn't THAT nervous. I ended up 110/126 in the swim...people in the two waves after me (I was the first) caught me and passed me....but it was okay. I got through the swim and got on land. I don't know how you are on the bike but I do know you're a fast runner...just make your motto catch them on land. I started triathlon with that mentality and I don't think I'm going to change it anytime soon.

I had my monthly weigh in today and it was disappointing but not a shock. I've had trouble adjusting my diet to work and I had way too many family events which lead to way too many cheat days. The bottom line...1 lb in a month UGH! As disappointing as that is...its sitll okay. I'm way ahead of the game. Assuming all continues to progress my big race for 2013 won't be until September and I drop weight best when I run. Nice way to say I'm way ahead of the game right now.

So my PT's are getting really close to releasing me to the hounds as they say. They had me doing all sorts of plyometrics today and they don't have anything else they can do with me due to the doctors restrictions. What I discovered today is that I have zero anaerobic endurance right now...not exactly shocking since I can't do anaerobic activity! Its pretty much a guarantee that I should be able to run/walk (yeah right lol) RUN by mid June when I have my follow up visit with the doctor.

The only negative to my workouts is that I didn't get my long bike ride in. We had rain this morning and I couldn't get it in yesterday. On the positive side, I got in a few swims and have worked up to a long of 250y consecutive. Speaking of swimming...I read your post Steve and you mention the benfits of doing 2K+ consecutive and I agree with that...for confidence purposes if nothing else. However at the end of the day, is swimming like the bike? What I mean is that you have to swim faster/harder to improve??

Swimming faster has a form/balance/stroke component to it that is above and beyond the interval work you have to do on the bike. But yes, I belive to swim faster you need to swim faster. The trick is that you need to swim faster without losing form. I am fortunate kind of in that I can increase the rate of the water moving in my pool by 1.5 seconds per 100 yards increments and then just try to keep up. I think the long swim enables you to set into a pace and settle in. Another thing I like about my pool is that I just swim forever, I don't spend 8 yards getting into form and then follow it for 9 yards and then get ready for the wall rince and repeat. The long swims help you just get into position and stay there making slight adjustments as you go. Like when I do kick drill for 10:00 straight with a snorkle it is just to focus on the kick and tweek this a bit and see how it feels works etc. But ya most of your work is doing fast 50s, 100s and 200s. Your Fitness test on the swim is 1000 yards. So at least 1x per month do a 1000 yards and get your average time. Then also nail a fastest 100 yards and see what that is.

I read somewhere that if you put 100% more effort into your swim you only get back about 20%. Meaning that it is all about form and not strength.

For those of us who did not competitively swim it's very hard to get.

Nice run Steve! Happy for you.

Hello everyone! Its good to see everyone posting about all their training.

New Pam - Hello!

Happy birthday Carol!! Sounds like you are feeling better.

Steve - thanks for all the swim advice. That is one heck of a hill. Send some of it this way. I could use a little bit of a hill around here.

Ken - You've got the swim. If things get panicky just flip to your back and catch your breath. Then keep working toward that dry land!

Mitzi - Nice swim today! My previous home was in a bowl also. Its not fun having the hill beat you up at the beginning. The only good thing is you get to coast into home.

Jay - Good to hear from you! Get that extra time built up for your vacation and then hopefully you can get back into your regular routine.

Elena - Sorry to hear about the flat. Sounds like you still got in a decent ride. Kudos for that!

Samantha - Last build week? Wow it came up quick. Listen to Steve. He has been there and won't lead you wrong. Make it through one more big week and then a much deserved taper.

Pink Pam - Nice run! Its fun to have those EZ runs. Sometimes they end up just making a good day even better. I'm happy for you. Keep the good times rolling!

Joe - Nice dedication to get the workout in when RL made it tough. I'm in the same boat lately and I hope to follow your lead.

Not much happening training-wise for me. I keep saying I'm going to get up and workout in the morning, but I can't seem to just get into that routine. I really like working out at night; however, with the new job I've been staying late trying to keep up with tasks and learning a lot of new stuff as I go. Another week or two of playing catchup and then I should be back at it. In the meantime, I am going to train myself to be a morning trainer.

Nite all!