Got Your Mojo WORKIN'! group - CLOSED (Page 105)

When you are married, as you probably know, there are voice tones and inflections you dare not challenge-just shut up and get in the car.

It is a bit over a mile to the Texas side, parallel to the dam. The land mass to the right is a small bit of Oklahoma that sticks out into the water-sometimes more sometimes less depending on lake levels. On that day it was fairly shallow halfway across the swimming area, maybe 25 yards till you get to 4 feet or so. after that it starts to fall off quickly. I think in one photo you can make out the swimming area boundary-it is larger than the pic makes it seem. Out past the buoys of course is deep but during the busier times of year, especially weekends boat traffic and jet skiiers swarm the area being as this end of the lake is close to some recreation areas and several boat ramps. Guess to answer the question, someone could swim for miles following the shore line 100 yards out and rarely touch bottom-but the sand does shift and move and sometimes surprise you. We once bottomed out my dad's 32' cabin cruiser in the middle of the lake.

This is a 5k route I plotted but have yet to run from the swim area I like:

http://www.beginnertriathlete.com/discussion/training/map.asp?routeid=150615

Boat club road is misrepresented-it does not go through to the fee camping area.  Switch to satellite and zoom in and out and you can see what I mean

Thanks for finding that gem George!  Love it.

Steve,

My coach answered the question on the lack of long runs prior to the half marathon and what the purpose is of the :30/:30 intervals:

"I am using your cycling as the endurance base for your run. With the more focused runs, and lactic acid tolerance runs, you will be better off in the long run, not over trained, and injury free. You'll get a few longer ones in, but not much. In my last few IM race, I never ran more than 2 hours.  It was all high quality, run focus.  It's really hard for your body to recover from longer runs, all awhile adding in the other disciplines.  after this weekend, you'll get a few longer runs to top off the tank, but that's it."

I do have an 80-minute long run this week.  What do you think?   

Congrats to you Craig!  Nice milestone.

When I had my flat I did let some air out of the cartridge, the tire was rock hard so I was afraid the tube would Bloowwwww and I did not have another spare. Im using the 16 cartridge.  I guess there might be a slow leak because it was rock hard after I fixed it and last night it was about 3/4 full, I was able to puch down on the tire.  I guess I will be on the safe side and just replace it.  Well my inside leg is still giving me problems.  I was told from some folks with the Local Tri Group of a Orthopedic Dr that has done wonders with a lot of the members, so I have an appointment with him on next Tues May 3rd.  I hope it can be a quick fix, I have a duathlon on 5/14 & 5/21 and my Sprint Tri on 6/4.

Sarah,

Have you ever tried an epsom salt bath?

http://www.livestrong.com/article/260272-how-to-soak-sore-muscles-in-epsom-salts/

Hey everyone, I've been reading all your posts and impressed with all the accomplishments to date!

Here's a much overdo update on my training, winning some & losing some battles so far:

Win -- Running: started the couch to 5K program back in November with walking for 30 minutes, and adding in running slowly each week. Modified it a bit towards the end, but am now up to 18 min continuous runs with a 10min/mile pace sandwiched between 9 min warmup and 9 min cooldown walks. Starting the 20 week Sprint training plan this week, which increases the time roughly 10% a week to a max of 39 minutes by end of August. So far so good.

Draw -- Swimming: Have been swimming 2x/week for the last month or so. I have a private instructor through the local high school one day a week, and lap swim the other. My form seems to be pretty good. I've got bilateral breathing down and am now working on endurance. Still resting at the end of a lap, but I managed a couple of 50's yesterday and have incorporated flip turns into that. Lots of work ahead of me, but I'll get there. BTW, started wearing ear plugs last few times and it has eliminated the dizzy feeling I was getting during & especially after the swim.

Loss -- Biking: I'm able to laugh about it now, but my first outside bike attempt was about as disastrous as you can get. I have never owned a multi-speed bike before and the only time I have ever ridden any distance was a year ago when I borrowed a single-speed bike and biked 5 miles to work. So the best part about my first ride was that I was able to set up my Garmin speed/cadence sensor relatively easily.  Then the fun really happened when I got on the bike. Did not realize how hilly my neighborhood is, so I was constantly shifting. I was trying not to cause any cross-chain problems but alas my chain popped off in the middle of my ride as I was climbing a moderate hill, which came as quite a shock. Not as shocking as the feeling I had when I started to fall over and didn't understand why my legs were stuck to the pedals. Yup, couldn't unclip in time so I feel over. Got back up and managed to get the chain back on the bike and continued my ride. Something didn't sound right however, but I (foolishly) kept going. After about 5 more minutes, something went really wrong and I started to fall, but I manged to unclip and landed on my feet. The bike on the otherhand...I must have bent something on the first fall, because it appears that the derailleur got caught in my back wheel and basically tore my rear wheel off in mid-ride. Wound up carrying the bike in one arm and the wheel in the other for about 1/2 mile back to my house. Need a new derailleur and hanger. Guys at the shop are cutting me a break on the repair cost since the bike was so new (and they must pity me). My wife came home right as I finished my walk of shame, saw the bike in pieces, and said "I don't even want to know." At least my daughter asked if I was ok

Lots of drama, but overall I'm having a blast. Training is heating up a bit now that I'm starting the formal 20-week training plan.

Happy that I have a virtual group to for advice & to share the adventure with. Keep up the good work -- Adam.

You maybe worrying a little too much about that one (cross chaining) . I know we all warn about, myself included but you can probably get away with it a little as you learn to use your bike..it won't cause instant damage.

The second thing sounds incredible-I have seen derailleurs rub the spokes and even hang up in the spokes but tear the wheel off? Many road bikes today have a plastic disk behind the cassette to keep that from happening. Pics of that?

Good the deal the LBS came through for you. Set your bike on a workstand or trainer turn the pedals by hand and work it through the gears, get familiar with how it works and sounds, fool around with it on the road.

When shifting on a hill-especially the front chainring ..;earn to ease off the pressure on the pedal a little bit-sort of like easing off the accelerator when you shift a car with a standard...might reduce this chain jumping issue. Dont make that drastic of a shift under full effort

Thanks for the tips. The ride was supposed to be a nice little "get to know the bike" ride around the block but quickly went south! I get the bike back later this week, but I'm headed to China for work for a week, so it will be a little bit before I can get back on.

I have no pics, but the derailleur and hangar was pretty twisted up. Maybe it was hanging on by a thread and when I went to shift the wheel just fell off. Hopefully it's a once-in-a-lifetime thing...

Also, if anyone is interested in my logs, I track them at Garmin Connect. Here's a link to my 18 min run http://connect.garmin.com/activity/80570396. From that page, you can also view my calendar which has all my activities.

I'm guessing someone at the LBS didnt fasten that QR down

thanks folks re: muscle recovery/soreness. I'm finally 'functional' again I basically kept up training thru the pain but just kept it all really easy except for Sunday which wound up being a 'forced' rest day. 

I just got some compression socks and will be interested to see how they aid my ankles and calves. I did try out my new Karhu shoes. Actually, they are quite smooth and actually sort of propel me forward. I'm not talking about speed per se, but my usual posture tends to be 'back' vs forward when I run. I have to constantly remind myself to lean forward, relax my arms/hands, relax my shoulders etc... so the shoes, if even minutely, seemed to aid in getting me to lean or 'lurch' forward Plus, they feel nice and comfy. Less toe room than my New Balance but it is not constricting. 

It's been a busy last week for me and will stay like this for the next few weeks. When I plan trips it always sounds like fun and then the time comes and it gets a little busy for me. Still fun, just busy!

Last Thursday I headed down to L.A. to bring my youngest her new used car. My middle daughter flew in from Arizona Friday and my son and husband drove down Friday. We all went to Disneyland Saturday and spent Easter Sunday with my in laws. We got a flat on the way home from Disney late Saturday night, put the spare on and spent Sunday looking for a replacement tire. The spare is a little tire and the flat couldn't be repaired so we needed a new tire. Of course most places were closed because of Easter and the car tire was an odd size, so we had to stay another night and get the car fixed Monday. All of us had to rearrange work but we finally got home. I got some workouts in on the trip but I did land up taking Saturday-Monday off. 

I got a decent run in yesterday. I'm reading the Chi Running book and one of the things they talked about was running with a 90 step cadence. Steve, you've talked about that too I'm not quite there yet, I was at a fairly comfortable 84. I have an app on my phone with a tempo sound I can adjust that I use for my horses  so I ran with that. I like it because I stayed at a consistent pace a little faster then normal and I felt great at the end. Yea!

Tomorrow I leave for my annual girls/horses trip. I'll be gone Thursday-Sunday. The best thing about this trip is I can bring my bike! I've looked ahead and I'll be able to get all my workouts in except 1 swim. 

The following week, I leave again on Thursday to move my youngest out of her dorm in L.A. and then we head to Tempe, Arizona for my first tri of the season on May 7! I'm getting excited and nervous  We're then staying the week for some girls time until Wednesday when the rest of the family all comes out for my middle daughters graduation from ASU. Then I'll head back Sunday to drop off the youngest back in L.A. for summer school and into her summer apartment then I get to go home!!!

My focus after that will be getting solid workouts in for my big tri in July. I'm already looking forward to the routine 

Hope all are well!

Johanne

stevebradley - 2011-04-27 8:55 AM LORI - Madison is how many weeks off? Is it three or so, maybe on the 15th? If your body is feeling good, then I think 80 minutes is about right. After writing you my thoughts on the 30/30, I got kind of excited about it (however, not enough to do it myelf! ) But -- did you try it and, if so, how wwas it? Thanks for the thoughts of your coach. It sounds like he is very prudent and keeps a gimlet eye on overtraining. Perfect! Fianlly I see you have "dwell in possibility...." on your log page! I have that as a refrigerator magnet, and while I groove on the sentiment, I always question having it on a magnet. I love Emily Dickinson (although I struggle with much of her work), and can't help wondering what exactly she would think of having her words on a fridge magnet. I mean, for a person who never even published in her lifetime, she might find it egregious at best and outright tacky at worst.

The half marathon is at the end of May.  Interesting difference in the normal training I do for a half marathon.  Hal Higdon has been my "go to" plan for all run training when I don't do much in the way of triathlons. 

I have done the :30/:30s a couple of times.  All of the workouts have been 1 hour in length with 20 minutes of that being a warm up and 40 minutes of the :30/:30s.  Coach only wants the :30/:30s done until my form falls apart.  Each session of the :30/:30s has gone very well! 

Perhaps you could discuss how to deal with pre-race nerves and open water swim anxiety.  I do great in training and should be confident on triathlon race day.  Race day puts me in a crazy place!