left.right.repeat group -closed - Full of a bunch of winners...YEAH! (Page 11)

Mav,  when are you stretching.  I have been reading a lot lately on timing of stretching and here is my humble opinion at this time.  Never stretch a cold muscle.  Always get in a warmup before stretching.  I have actually moved to stretching after a workout and it has really helped with any soreness.  However, I agree with Pete that some runs are great and some are a struggle.  We all feel this way in the pool - the run is really not different.  Are the shoes the same as the last pair?  Did you change from neutral to stability or vice versa?  Did you warm up thoroughly - you are going to take a while in the cold you run in?

And since you are predicting a hot summer for me....yeah I am ready - bring it on...it was 71 today...just to rub it in....gorgeous day - after a "cold" one yesterday. 

Good luck on the 5k....go get em!

Pete,  I totally agree with you about Juanita...that's why I named her Flipper!!!

Dan, Your brick is an encouraging sign of fitness...you are in shape dude!....now the tough part - to continue to improve and lose weight the work gets tougher to get the HR into the right zones....so it is a bit of a 2 edged sword.  But what a sword to wield!

I totally agree on the smaller locally owned shops.  They depend on us and need us.  I am always willing to pay a little more to keep my business local.

Big workout weekend - I am going to do two a days for Saturday and Sunday.  The weekend is supposed to be nice.  I am doing a duathlon next Sunday - 3.1 mi run, 15 mi bike and another 3.1 mi run.  Check for a du in your area...they are a great warmup before the water heats up.

sTRIve

B

^{Thank you Marianne. I'll work it out. And I'll ask someone at the gym to help me with my bike and how to break into road biking. There are several there who "Tri" and they usually take the time to talk me when I need help. Thanks for replying to my question.}

^{And Peter? You made my day! I love to swim. I may not be fast, but I enjoy it. Thank you so much for your comment.}

^{Awesome brick, Dan! Wow... And I can imagine how much fun snorkeling is going to be in Hawaai! We had friends that came back from there several years ago, with there backs badly sunburned because they couldn't get enough. Can't wait to hear how it goes.}

^{Hope everyone has a good weekend. I'm sending as many "dry weather" vibes your way as I can, Marianne! I hope you can get that race in. Good luck!}

^{sTRIve on Folks}

Flipper...do you realize if we could take pieces of all of us we might have a triathlete....smile.  Actually, I am so pleased we have different people with exceptional strengths to help one another.  If I can help you with your bike I would be happy to give you any help I can.

Dan - unfortunately inside doesn't always translate to the same speed outside.  That said, chin up dude - I run faster outside than on the treadmill.  There is no treadmill that is perfectly calibrated and by the same token, no bike is perfect either.  Remember also the hills inside are different as is the temperature and wind.  You will be amazed how much this will help and hurt you.  I recommend you all get outside as much as you can.  I know up north that's tough and I admire you for doing it as much as you all are going outside.  It is such a different mindset when you are out in nature.  I love to look at all the stuff along the side of the road when I run.  I am actually going to start taking pictures of the stranger stuff for my blog.  By the way, congrats on not going on working out...I know it is tough sometimes to stop but I want you to remember that feeling on a day when it is tough out there. 

Mav - I am with you....35 degrees and rain...I am so inside where it is dry and warm.  There are lots of races.  I used to race sailboats as a hobby and I always had a rule that I have transitioned to triathlon (note the use of "transitions" - smile).  That rule very simply is when it stops being fun I take it home.  That doesn't mean just because it is hard I quit.  There is a line - sometimes it is hard to recognize but I think you all know what I mean.  I just don't want to put myself into a position to hurt myself badly (a little pain is different), get sick requiring weeks to recover, put my safety in jeopardy, etc...  So, no wimp name calling from this guy....you rock and I know it was a difficult decision not to go.  There are too many great days to race and I really think these early races for all of us are very important to have a good time and a great experience to reinforce what we are doing is right.  Good job!

sTRIve

B

I don't think you wimped out either, Marianne. Geez, the kind of weather you described for running that 5K is the kind of weather that makes me curl up in the recliner in front of the fireplace with a good book. And I'm so glad to hear that your leg pain is better. I hope you get rid of it all, soon.

Thank you, Bryan. It's like I posted earlier. I have schedule problems. Unless I disappoint my mother, there is really no way I can space out my workouts the way I want to. So I'll go on the way I am, for now. (Except that I'm cutting my swimming back to 2000 yards to make up for the extra biking.) I'm riding in the morning before I go to the gym on Mon, Wed, and Fri and still hitting the stationary bike after my swim for a low intensity/fat burning workout. Also, I wasn't sure how to start training on my "real" bike (how much I should ride, intensity, etc). So, I marked out a 9 mile route (since my sprint tri has an 8.5 mi. bike segment) and I'm riding that 3 times a week. It's funny... even though I was warned by friends at the gym, I wasn't prepared for REAL biking, LOL. It's a completely different animal from the stationary bike. My HR goes up almost as much as with my running, for speeds no greater then 13 or 14 mph. (Not to mention that on Friday I discovered headwind combined with elevation. Eek. But I LOVE IT. I'm so totally hooked on biking now. A guy at my LBS asked me if I enjoyed riding a bike as a child and of course I said "yes." He grinned and said "it's no different at this age." And he is right!

I respect your advice and suggestions and appreciate any you have to give me.

Off subject, I'll be headed down to the FL panhandle again on Tues to meet with my daughter and check out wedding consultants. (Katy is going to have a beach wedding in April of 2009.) I thought I'd treat her to supper at Rick's Crab Trap. I'm really looking forward to it.  )

sTRIve on Folks

Hello fellow Strivers!

 I haven't completely abandoned y'all (that's a Missouri thing).  It's been particularly nasty in the weather department here so working inside...does remodeling count as a workout?  I'll have to do some negotiating on that...

But there's a big ball of fire in the sky and its supposed to be in the 50's today so I'm hyped for a bike ride!  I've been running a little here and there.  Gonna do two miles today after my ride.  May not sound like much but its about double what I'm used to.

Signed up for a 5k in April in Abilene Ks and I am determined to be ready for it.  I'm thinking that running with a bunch of others will be so exciting that the distance will fly by!  It worked when I rode in the MS150 last yr!

 Keep Striving!

Michael

Hey Michael - great to have you back and posting. While you've been gone our happy little group has been doin' some serious bonding !! Lucky you getting to go for a ride outdoors. Still many weeks away for me.

Talk about a WILD weather weekend here in the northeast. Saturday night we had torrential rain then the temperature dropped and it turned to a combination of freezing rain and snow. Then the wind picked up and I though the siding might come off the house. By the time I woke up on Sunday morning the old car that sits outside in the driveway was covered by a half an inch of ice and was nearly frozen in place. My 17-year old son is not yet home from the ski trip he was on to Quebec City. That region was hit by a massive snowfall - roughly 2 feet I believe - and the highways were all closed. They are now en route home a day later than planned. We even have a term here in the maritimes for when you are unable to travel - to be "Storm Stayed".

Saw some TV coverage of the storm's impact in the southern US - snow in Tyler, Texas was a real novelty. Rarely can we Canucks blame y'all for the crappy winter weather we get but this time "Blame It On The Americans".

B-Man - add another to the upcoming racer list. I registered this morning for a 5k that a friend is hosting this coming weekend. It raises money for our local children's hospital. He supports the Juvenile Diabetes Research Foundation (JDRF) fun run that my wife and I are involved in each May so only proper that I return the favour.

Speaking of my wife Jill, "Mrs. FBP", she was out early Sunday and did 12k. What a warrior!! I wimped out on my Sunday afternoon 10k run. We went out together on Saturday and did 3k prior to the big storm so the weekend wasn't a complete loss.

Dan - what exactly does one do with a full-body lycra suit when one is not swimming in it Never mind answering ...

Mav - there'll be lots more races so not to worry about missing one !!

Flipper - have a great trip. Can't wait to hear about the "Crab Trap". I'm thinkin' I would LOVE the place.

Great update Leston. I wish I was as confident as you that my swimming was improving. I agree 100% with the slow and steady build up philosophy when it comes to running. I believe the rule of thumb is no more than 10% increase per week and every few weeks there should be a step back before the next major step forward.

I did a run at lunch today - it was lovely and sunny although still a tad cold. I wore my heart rate monitor for a change and noted that for the 35 minutes I was out my HR was pretty constant in the 140-145 range.

Tomorrow is a Wednesday double header - run at lunch and swim lesson in the evening.

sTRIve on !! 

I love to read what you guys are doing.  You inspire me to keep at it.  I feel like a slacker sometime...

Swim will come....for rotation - attempt to point your belly button at the side of the pool on one side and then the other.  Keep pushing a touch on the distance...just turn and push off that wall for one or two more strokes.  If the distance is wearing you out just roll over onto your back with one arm extended for balance...light kick...you will keep the balance and forward momentum.

Run -- I will reiterate and agree - 10% added per week max.  Don't overdo it.  One of the toughest things right now for me too, is to keep from overtraining.  Overtraining results in injuries.  Just be careful. 

Hydrate big time.  Remember you are burning fluid...be sure you hydrate and as your workouts extend past an hour you will need to ingest some calories as well.

Oh, Rick's Crab Trap....fried shrimp of heaven....oh my I wish I was there....how was it?

I have a long workout tomorrow...an hour ride followed by a 50 minute run....I probably won't check in out here tomorrow since it will be done after work and then I think I will just go to bed.

Hey here's a swim workout for all of you who are obsessing about the swim....swim 3 minutes non-stop....4 if you can but don't let the form go...Flipper - to be equal you would have to swim from Mobile to Destin....but you get the drift....forget about distance...just relax and swim the time....don't forget the leatherback turtle...

My mantra is "I can do anything for x minutes."  It's how I get through a lot of tough workouts.

sTRIve on

B

Michael

how was the run off the bike?

Leston

send your video to [email protected]

Rick's was everything I was told it would be. My daughter had the best crab soup I've ever tasted. My future son-in-law ordered some awesome tasting crab cakes. And I had the fried shrimp - I've never had better.

Will have to put in some extra time on the bike tomorrow to work off the meal, lol, but it was worth it. Thank's again for the tip, Bryan. We will definitely go back.

Good luck with that long workout. Sounds like an ouchie. Swim from Mobile to Destin? Piece of cake, hehe. (Don't I wish.) But I get the idea. Thanks.

Great post, Leston! I will definitely take your advice with the running. Thank you! Hope you soon get clear of that cold.

Good luck with the double header, Peter!

sTRIve on, all 

Juanita, seeing those pictures makes me want to be there all the more !! Mmmmm, fried shrimp, crab cakes and crab soup all sound amazing!

First half of the double header is now done - 23 minute run at a brisk pace.

As Austin Powers, International Man of Mystery would say, "Oh, behave ..." . While I may be a Legend (In My Own Mind), I hardly qualify for veneration  

Yesterday's "double header" went well. My noon run was just under 30 minutes at a comfortably firm pace and then last evening was swim class. We did 6x75's to start then 9x100's broken up into 3 groups of 3. I managed to do all but 1 of the 100's. Tried very hard to focus on good technique which I can hold for about the first 50 but then things start to fade. Also tried a couple times to incorporate bi-lateral breathing but I have real trouble not taking on water when gasping/breathing to the right.

Next 2 weeks of swim class the instructor is going to focus on observing and critiquing our technique individually plus we are going to do some "simulation" of open-water tri swimming - swimming in a crowd, head-up every few strokes, etc. Has everyone seen the funny Clif bar video on that topic?

Keep on sTRIving for greatness!

Flipper....I cannot BELIEVE you would post a pic like that for me to be forced to look at and salivate....I apologize to the rest of you but none of you deserve what Flipper has done to you and you don't even realize that she is TAUNTING each of you with food you just can't believe....LOL!!!  It is THE best fried shrimp I have EVER eaten in my life and my mouth is watering.  By the way, Flipper, I have raced a beach catamaran from FWB down to Destin, out the cut, up the Gulf to Pensacola and back down the intercoastal to FWB...we finished right on the other side of the bridge from Rick's and always tried to finish early enough to get there for a beer and shrimp. (It rarely happened...it was a 100 mile race).  Even though you pained me like that, I hope the kids have a great wedding.  You should also check out Juana's Pagoda in Navarre - it's a great tiki hut beach bar with a sand dance floor and live music on the weekends.  OK tonight's chamber of commerce minute is over.

Dan - you must must MUST MUST....did I say MUST take care of that stiffness.  If, AFTER AT LEAST A DAY OF NO PAIN (good advice all of you) when you do run think short and S L O W and at the first sign of tightness stop...rub it a little and then walk.  I am still having some calf cramping and it is very frustrating to have to stop and walk but it seems to be getting better.  I am actually checking nutrition as I think I may be a little dehydrated and short of electrolytes...you might check that out too.

All - when I have some soreness I always find a swim stretches me out and reduces any pain.  Give it a shot when you need to...and we all will.

More coming on my next post...I don't want to time out.

B

Dan - so that means I would say no brick unless you are totally pain free and if it STARTS to tighten...shut it down.  By the way, I also find when my wife rubs something it feels better too.....sorry that was just too funny to let slip by -- Great job on the swimming..you got it made!  Enjoy the trip.......

Mav - long brick was cut short due to a little calf cramping.  I ran today (it was 80 degrees here today....how cold was it there??? - Apparently we have a weather war going....smile).  By the way, your warm up sounds great so that shouldn't be the problem..just don't over stretch...there is a lot of research complete and being done today that says we stretch TOO aggressively...you might keep that in mind.  As far as the distance goes, you have it made.  Combining the events on race day is the party.  Just keep doing the work...don't overtrain...remember you still have 11 weeks.  My oly is May 25.  So do you count carrying groceries in from the car as a workout too?  Couldn't resist after the snow shoveling comment.....I guess I could count curls with my briefcase as I walk into the building and count the distance covered too....wow...a mini brick. LOL.

FBP -  You ARE a running god....keep up the good work....

Leston - in case you missed it - all new bike purchases must be cleared with the sTRIve COLORIST (that's mav) - she will okay your color choice after consulting with the powers that be regarding color and aerodynamics/power transfer  --  I love this stuff!!!!

FBP - work on holding that form...don't practice struggle.  I will be very interested to here how the open water simulation goes.  That video is cool.

As we go into the weekend I want you to do a couple of things this weekend, go over your bike - be sure it is clean - go for a ride if weather permits but mainly just start getting familiar with your bike.  Also, if you don't know how to change a flat, visit your LBS (local bike shop) ask if they will show you.  Buy a spare tube to show your appreciation.  An old tube may flat very quickly (in other words, you might want a new tube for that "new" bike) and changing those out will be great practice.  I would hate for you to go out for that first ride and flat.  By the way, in case no one has told you, always pump up your tires before each ride - they lose air over time.  This is especially important on race day...and it is often forgotten only to see upset triathletes mounting and compressing the tires at the mount line.  If you already have tubes and the folks at the LBS teach you to change a flat buy a water bottle...it's just an act to show your appreciation and it goes a long way when you need a quick repair.

What a great idea to visit the LBS for a tutorial on how to change a flat. Never would have thought to do so but I will now for sure! I'm always leery of having to change a rear tire in particular due to the difficulty on getting the rear wheel disengaged from the chain/derailleur. My LBS recommends owning a floor pump (which I do) and in the next while I need to get a seat pack that I understand should contain a spare tube, tire levers and a CO2 cartridge.

Bryan - your sailboat racing sounds like a blast. Years ago I did a bit of windsurfer racing - I was terrible but who cares - and I long to have a sailboat, perhaps a 22'-25'-er. I joke that I married my wife because her Dad had a sailboat (and I was the only boyfrined she ever had that he let take the helm!!). Sadly, they sold the boat a few years back.

Mav - fantastic that you have found a partner to train with and way to go on your 7.5 miler. Convert it to metric and it sounds even better - 12k !!!

Dan - you can't be told enough times by enough people that REST is vital. Runners are notorious for thinking that its better to keep running and "take it easy" rather than rest which they fear will cause them to backslide in their level of endurance. Nothing could be further from the truth. Rest IS the magic potion that'll get you back running healthfully and you don't lose significant fitness level from brief layoffs.

Leston - have fun bike shopping. Pics are to be posted asap - as soon as purchased

Swimming at lunch today, planning a 12k slow easy run tomorrow and then Sunday is the 5k fun run. I understand that there are over 100 now registered so there'll be a very nice donation to be made to our regional children's hospital.

Peter

Not Tri Related

Not sure how I forgot to mention in my earlier post but Yabba Dabba Doo, my University of New Brunswick Varsity Reds won the Atlantic University Sport (this is the conference championship) men's hockey championship last night. In a best of 3 series they won 2 straight. Last night they won in double overtime, while Game 1 was won in the first overtime period.

National championships start Thursday - our equivalent of the NCAA "Frozen Four".

Go V-Reds Go !!!