SWBKRUN- Miles and Miles ahead!!!! CLOSED (Page 100)

John, if I checked every 200 meters, I think I'd go bonkers! I check about once every 10 minutes or so.  Especially in a race!  Cadence/foot strike/relaxed shoulders and arms/ chest up and head looking forward and not down/hips rotated forward.  I think it helps alot.

Biking, I should develop that same discipline, i currently have none...maybe I think about my cadence and pedal stroke...keep an eye on heart rate...

Ripley photos!

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Boy lots of pages today...

John's question.
Swimming: I sing to myself.  Gets me in a rythym and no one has to listen to me (seriously).
Biking: nutrition, cadence and scenery
Run: focus on how I feel, try to keep it smooth.  Nutrition, I take in whatever I feel like   

10-4 on the "Lots of pages today yesterday"

As far as a check list goes (especially during race conditions) :

Swimming:  Rotate the hips, stay s m o o t h with the stroke, count breathing rotations to help tell me when I need to site.

Biking:  Since I ride a Roadie and I'm tall the hardest thing for me to do is stay relaxed in my shoulders and elbows....I tend to lock them out when I get tired.  Also remember to flatten out the stroke and go from 3-9 and not mash from 12-6.

Running:  Keep the cadence up above 84, firm up the lower abs, chin/head up and use the arms on the hills.  I never think about my breathing during the run.  I discovered when I used to just run, when I focused on this everything else when to crap pretty quickly.  I'm a big believer in the Chi running techniques and have been working on these for about a year and they have REALLY helped with comfort and endurance.

I don't have a dog any more and I couldn't convince my 3 kids or my 3 grand-kids to pose in front of the Christmas tree with a stuffed animal in their mouths. 


Steve




Edited by Reno8 2010-01-19 6:51 AM

Haha Linda, yours sounds pretty much like mine.  I was thinking about it more last night.  When racing I have my internal IPOD running full blast, unfortunately I have no control over the songs, so it could be some silly song my 5 year old sings or anything at all.

Stop that... 

Steer your bike with your body not your arms.  Keep those elbows nice and relaxed, you'll find your overall ride will be more comfortable that way. 

In our training session the guy running my group came by and pointed out I was doing that.  Switched to riding much more relaxed and it has helped quite a bit.  Also when you get bumped being loose and steering with the body will help you from hitting the pavement.

Thank You, Suzy!

Had a 12 miler scheduled for yesterday and the weather was absolutely PERFECT.  My training partner had some blister issues at about 2 miles so we cut through the trail and walked her back to her car and I took off again to complete the run.

Had her iPod, since I have not been using mine for about 4-5 months now,  and this helped for a while but the bats in the belfry kept stirring up and the mind just was not into this run.  It was into everything except this run.    I thought I had closure on some issues but apparently not all the way.....and when I get on the road by myself I really get deep into my own head....and that is a dangerous place. 

This past weekend I re-read a book that Suzy recommended to me when I was training for the Disney marathon called "Running Within", and being able to fall back on some of the mental techniques in the book is what made me finish this run.  One thing that stuck with me from  a chapter on fatigue, was about "talking to fatigue" and telling it that you are busy now and won't have time to visit until the run is over.  Silly....YES....Does it work......Absolutely.

Highly recommend this book and thanks again Suzy, for the recommendation.

Awesome picture, cute dog!

To even expand on that, steer w/ your eyes.  Your bike and body will follow.  If I see something in the road that I want to go around, I turn my gaze to a safe part of the road then relax.  My bike follows.  And if I stare right at the little rock, sure enough I run right over it. 

Ok...I'll play.    

• Swim-  I concentrate on reaching with my thumbs which causes me to ensure I am rotating and my 2 beat kick that I have been working on for 3 months now but still is not natural.  I also really let my mind wander here and cruise on Auto-pilot. 
• Bike- I concentrate on really feeling my pedal/shoe contact area to give some feedback on my wattage (don't have a power meter on my bike so its all about feel) and breath control to control HR at high cadence.
• Run-  Staying relaxed and listening to my feet hit the ground for feedback on striking position.  I check in about every 5 minutes on HR, RPE, Relaxed arms, Body position.  This usually gets really hard for me at the end of a race. 
  My Race Log

Oh and this is Libby. She is actually my friends dog. He pasted away last year and because no one else in the house is a runner, I have adopted her as my running partner in honor of Greg. Sad story....great dog!

Edited by badgerintx 2010-01-19 7:54 AM






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lol...try getting "Yellow Submarine" out of your head      

I assume that post should have been in pink font for sarcasam?

LOL, that's a great way to crash ; ) 

If anyone is interested in a Hed 3.  Great price since it includes shipping.

http://forum.slowtwitch.com/gforum.cgi?post=2666973

Just make sure you get the numbers off the indside of the rim, will tell you any lateral or vertical  wobble.

Of course you would have to repost this!  I have to hold off for a while, maybe towards my birthday I will look into getting a front, the H3 is in the lead unless I can find a jet 60 front only that I can pick up for a little of nothing.

Or "We're your backyard friends the backyardigans."

Or how about ...  Dora, Dora, Dora the Explorer ...

Last night I had my swim group practice and swam 2000 meters which is the longest I think I have done.

Here's my dog Cooper:






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come on Vamanos..D-D-D- Dora, D-D-D- Dora.....

Cooper is super cute!  Nice job hitting 2000 meters, that is quite an accomplishment! 

sorry double post...

Edited by kt65 2010-01-19 9:04 AM

So this year is going to be my first road bike purchase. Other then a bike and helmet what would you guys consider as essentials when riding. I am hoping to get some good mileage in and want to make sure that I am prepared and comfortable.

1. Clipless pedals and shoes
2. Some form of hydration system
3. A Garmin or other computer
4. Good riding shorts

Doug

OMG -- so true!! When my kids were younger I'd find that Dr. Seuss books would go through my head, like The Foot Book or Mr. Brown Can Moo. Anything that rhymes or has rhythm just gets lodged in my brain. Race day it can be really tricky because you get what you get, and unless you pass someone playing some really great music you can be stuck with something really lame and uninspiring!!

a small bag w/ spare tube, CO2 (or frame pump), tire levers.  learn how to use them before you start hitting it hard.

Edited by fattyfatfat 2010-01-19 9:17 AM

Don't skimp on these. I think you said you're a bigger guy as well, you want to be comfy on that seat!!