left.right.repeat group -closed - Full of a bunch of winners...YEAH! (Page 12)

FBP - the underseat bag is great for tube, levers and CO2.  I also cram my car key in mine too so that I know it is safe.  I also have a bento box that goes right behind the handlebar stem to hold gels and electolyte tablets as well as any other fuel....this is not really critical is shorter races but good to have for those long training rides.  My competitive sailboat racing days were a blast.  I campaigned beach catamarans, a Catalina 22, a Laser, a Catalina 320 and Corsair F-24 and F-28R Trimarans.  I have been fortunate to race all over the world on a lot of different boats.  These stories could go on for ages.....  Good luck on your run Sunday....I hope you all raise a ton of money for the hospital.

Dan - have a great trip.  I would offer that your injury may be a bit of overtraining.  I know we all get a touch obsessed (you think?) with this training stuff.  Listening to where you say it is causes me to ask this question which is going to seem strange...are you arches tight?  I ask because all this stuff is attached and you might want to roll a tennis ball around under your feet as you sit in a chair to loosen them up....mine actually cramp during long swims - feels like a pinched nerve - so I do this while I sit in a chair and it really helps.  Don't laugh till you try it....it feels pretty good.

FBP - congrats to the hockey team...I am aware that is a BIG deal in Canuckland....

Mav - it was over 90 degrees today...forecast tomorrow is for 89 degrees.  Your LBS sounds great.  Be sure you give them business...there aren't that many great small businesses left and the big boxes are really pushing on them.  I admit I hit the big box bike retailers from time to time for the big sales but I really try to keep a lot of my bike and run and tri biz local.  We actually have a new tri store opening about 10 minutes from my house next month...I can't wait.  Also, go to that class.  I actually try to go to one or two clinics just for the refresher.

OK, how about this workout this weekend - on a run do 3 x 30 seconds sprints...all at different speeds - each one slightly faster than the last...then finish your run at your normal pace.  These type of speed workouts will strengthen you for a bigger push on race day.  Don't do more than 3 - (that's for my little overachievers).

Duathlon Sunday so for all of you who might be able to bike outside....do a short run then a short bike and then another short run ... I think it is going to be hot before I finish (Mav that's for you - the high temps are showing up early this year).

Have a great weekend,

sTRIve,

B

Mav - I am sure I speak for all my fellow sTRIve-rs when I say, "Congratulations on your podium finish and I hope the race gave GREAT prizes."  Smile.  Great job.  2000 in 38 - very nice....and hilly 15 mile run followed by a 5k....sounds like you are ready to rock today!   One comment on the fueling comment - I try to consume 40-60 grams of carbohydrates per hour.  Spaced nicely - in other words don't try to cram them all in your mouth  at once.  A couple of bites...then ride...then a couple...then ride and so on and so on.  I also am careful about any protein consumption - my stomach can't take whey protein while I am working out or racing.  When we get out longer - like over two hours - we will need some protein too.  Many of my friends use peanut butter and jelly sandwiches - sugar for quick energy - peanut butter protein and whole grain bread for carbs.  They cram them in their bike jersey.  For carbs - cereal, granola bars and the like can work.  I have never used power bars because I don't care for that much chocolate but check the ingredients and then practice with them to see if they upset your stomach.

 This continues our rule of - Nothing New On Race Day.  Nothing.  Period.  No new shirt, no new shorts, no new sox, no new hat, no new nothing.  You want to be dialed in on race day without having to think. Use the old standbys.  That takes us to this point - either you have to know what the race is going to serve at aid stations so you can practice with the same stuff or take your own fuel and use their water (this is what I do - not that it is right - it is just what works for me).  I wouldn't worry too much for a sprint - you can get through that race with just water but if you go longer you will want more and need more.  I will use a gel or two sometimes even in a sprint.  You probably didn't think you would get to practice eating in this group did you?

 sTRIve

B

Marianne! Wow, just wow! I can't even imagine simulating a tri the way you just did. The swimming alone! Geez. I've been trying so hard to get my 2000 yards under FIFTY minutes, and can't... 38??? UNREAL. Congratulations! You are amazing!

Peter? Your Austin Powers reference had me almost falling out of my chair laughing! Grats on your double header and awesome running. And grats on the success of the University of New Brunswick Varsity Reds! Woohoo!

Dan! Can't wait to hear from Hawaii! Hope you can log on soon!

I guess I don't work out as much on the weekends as everyone else. I really look forward to spending time with hubby on Saturdays (I usually get in a run or walk only), and we take off Sundays (and go to church ). I would have tried the sprint today, but Bill and I participated in the Mobile Heart Walk today (3.75 miles) and after that - and grocery shopping - I was pretty much through for the day, lol. I'll try to get the sprint in on Tuesday. I also haven't practiced changing my tires yet, but I've had instruction from my LBS and looked up the instructions in the online Trek manual so I'll try to get to that tomorrow or Monday. I can do the mini duathlon on Tuesday too. Just wanted you to know Bryan, that I'm taking these instructions seriously.
Good luck on your Duathlon. I know you'll do great.

sTRIve on folks

Way to go Marianne. That's an awesome performance in the first annual "Tri de Mav". The swim performance in particular was fantastic - 2000m in 38 mins!

I got out for my planned 12k run yesterday and it felt really good. It's the first time I've gone over 10k in many many months. I chose a route that I knew had wide, well-shovelled roads so that the footing would be good. Tradeoff was that is was very hilly - not a single flat section the whole way. It was one of the routes I used a lot when I trained last winter. After my run I showered and changed and met Mrs FBP for supper at a local establishment. Although I almost never drink I hoisted a Guinness in honour of St Patrick's Day (my mom being of Irish descent) and enjoyed a wonderful Irish Lamb Stew.

Mav - I know exactly what you mean about getting hungry. I was so hungry  at the 20 mile mark in NYC that if I'd had any money on me I would've headed through a drive-thru to grab a sub or a burger to tide me over to the finish.

I'm up early and getting ready to head out for the "Lincoln 5k Road Race". Report will be posted later today and hopefully some pics.

I'll be "representin'" fellow sTRIvers. 

Add another finish line to the count Bryan..

Great turnout for the 2nd Annual IWK/Lincoln 5k. Over 110 registrants in two divisions - adult 5k or kids 800m. Temp wasn't too bad - around -5c with a bit of wind. Race was run on roads that for the most part were clear but a few icy sections to be wary of.

Kids 800m was a blast as the pics below will attest.

My own run felt pretty good, especially considering that I did a long run yesterday. I tried to run at a relaxed pace and finished in 27:30, about 2/3's of the way back in the pack. Very satisfied with that result.

I added 4 to the finish line count

Mav - Tri de Mav

Flipper - Heart Walk

FBP - 5k

Me - Blue Norther Duathlon - race report to follow.  By the way, I missed the swim and want it back.  I will explain in my race report.

Blue Norther Duathlon - Seguin, TX - my old hometown

The day started early to drive out to Seguin for the Du.  My SherpaWifeDebbie and our daughter rolled out early to make the drive.  It was the first time my college Junior daughter saw me compete.  They dropped me at the race site and went to pick up my sainted Mother who also had never seen me race (race - a term I use lightly) but has wanted to for a while.  She wanted to go to the 12 mile run or the half marathon I did earlier but I convinced her a multi-sport event would be more fun as she would see me for longer than 10 seconds as I departed and 10 seconds as I finished.  After the fact she agreed, but I think she did doubt me in the interim.  She probably thought I was hiding some sort of cult-like behavior that was putting me in danger in some mysterious way.

Okay, so race report. 

Check-in was smooth and on time.  Always a big deal with me.  Got a great rack position for the bike and just hung out waiting for the crew to join me.  They got back after making a DONUT run.  Can you believe, they got DONUTS.  The race was a 3.1 mile run followed by an advertised 13 mile ride (it was over 14.5) and another 3.1 mile run.  The runs were two laps around the campus so I saw my personal cheering section multiple times.  I went out a little hard on the first mile and really paid for it with a high heart rate the entire day - sheesh...when will I learn???  I forgot totally about trying to protect my calf but I went back to the neutral running shoes and while the calf was tight from the start it never cramped - it just kept me aware.

I got into the transistion area and apparently there had been some intergalactic phenomena because almost every bike was gone.  Now look folks...I am a SLOW runner but this was crazy...there were some serious runners here.  So I jumped on the ride and thought, "I gotta hammer."  I was passed at about the 1.5 mile mark and was really ticked.  What was wrong with me?  I decided to keep the cadence at 90 and gear as I needed.  The course had a few climbs but nothing ridiculous.  I began to pass a few people (including the guy who passed me) and felt better.  There was one hairy sharp turn and I ended up crossing onto the grass on the other side as I skidded around the corner...note to self "in the future, when the sign says "sharp turn - slow" it might pay to slow down a bit."

I roll back into T2 and felt pretty good about the number of bikes still out on the course.  A quick transistion and off I went.  My legs were really off.  I think it had something to do with that first run but whatever.  At the first aid station I poured a cup of water over my head and heard one of the spectators saying how cold she was and couldn't believe that guy just poured a full cup of water on his head.  There was nothing cold about this body at that time.  Temp was in the 50s or maybe 60 degrees but I was certainly warm by then.  This run was pretty good - I want to see the splits but I think I did okay.  I may have actually been last in my age group but feel pretty good about the effort on this day.  I just didn't really feel I "had it".  I am always slow, but this seemed like I was pushing a wheelbarrow of stones.

I was really glad to race in Seguin, as it is my hometown.  I grew up right outside of town and went to junior high and high school there in the "city".  Elementary school was in the country in McQueeney and then we got bussed into the "city".  Seguin's claim to fame is that it is the home of the world's largest pecan.  It is commemorated with a statue on the town square - back in the day, someone would wrap it up in a box with ribbon around Christmas and hang a huge to/from card that said "to the world's largest squirrel".  This is truly small town Texas.

See you at the finish line.

OOOoooOOO! I get to be the first to kick Bryan's butt for saying that he was "SLOW"?! We aren't supposed to say we are slow, Bryan! Your rules. *grin* You can say you were "off" your best, but NOT slow. Right? And you AREN'T. If you are slow, I run backwards.

Personally, I think what you did today was FANTASTIC. WTG! And my hat's off to your cheerleaders for being there to support you. What a great family! (I'm a bit jealous of that "largest pecan" claim to fame. We have a yearly pecan festival here, in this small suburb of Mobile, complete with a Pecan Queen.)

And gratz on the 5K Peter! Wonderful run in the cold AGAIN! UNBELIEVABLE. I love the pics of the little tikes, too. Aren't they amazing?! I'm so glad you posted those.

OK Flipper - you are right....but I was slow today....just didn't seem to ever get in a groove.

On the positive side, my calf feels really good tonight....go figure....

sTRIve

I know exactly how you feel, Bryan. I know what it feels like to be in a groove and it's a good feeling. But I am slow too... at everything. I was bracketed by two guys lapping me last Friday in the pool. They were both swimming breaststroke. *sigh* I tried to smile and keep my steady pace.

You are an inspiration to me. And even though you are disappointed in your performance, I think you "done good" as we say in south Alabama. And I'm so glad you're calf is better! That could have been bad.

Keep on sTRIving!

Happy St. Patrick's Day everyone !!

This day has multiple layers of meaning for me. My mother is of Irish descent so it's a day to think about my forebears. My eldest niece celebrates a birthday today so it's a day to think about the generations that follow and the first time I EVER pinned on a race bib was for the marathon in Dublin. I assure you that there is no better taste than a Guinness, consumed in the old country, after a wee jaunt of 26.2 miles

Six years later I'm still running and now I'm triathlonin' too !!

FreddyBeachPete - 2008-03-17 6:48 AM   a wee jaunt of 26.2 miles

"A wee jaunt", the man says! *stutter sputter and stutter again* I did my "wee duathlon" (mini-du? - sounds like a tiny carbonated beverage) this morning. I ran at a 12 min.mi pace for 10 minutes on the treadmill, rode my bike outside for 9.05 miles into an incredible headwind (would you believe we're under a wind advisory all day?), and came back for another 10 min. at 5mph on the treadmill. I thought I would die! A wee jaunt INDEED. Unreal, you Irish Run God! You really are amazing. I hope you have a delightful St. Paddy's Day, Peter!

Still... I'm proud of my accomplishment. *grin* I think I'll take a day off from the gym since my mother can't go this afternoon. I've earned it.

Marianne you are so right! Slow IS relative. I look at where I was a year ago, and I can't believe it! Two years ago, I couldn't have run to the mailbox! (My front door to my mailbox = very small distance.) Thank you! Those are exactly the words of encouragement I needed today. The fact that I can even run at all after biking for 9 miles is phenomenal for me. And thank you for looking at my log! I didn't post the pics here because I feel funny about posting photos of myself all the time. *blush* It seemed a bit more appropriate to post them there since my log is all about, well, ME. *GRIN*

Yarn as in string used to knit with, aye? Not tall tales? *wink* You're the best, Mav.. you really are! Thank you again!

sTRIving on!

A true story from my marathon in Dublin ...

Somewhere just past the halfway mark I was chugging up behind a fellow who was running in full farmer regalia - long sleeve shirt, overalls, hat, "welly boots"(what we would call rubber boots), carrying  a bull whip and talking on a cell phone. I overhead him saying to the person on the other end that he was getting some bad blisters. Well of course you idiot, you're running in welly boots I though to myself. I kept going past him feeling rather smug until I realised, "Holy crap, it took me  more than 13 miles to catch up to a guy running in boots and talking on the phone. How embarassing"

For those with a little time on their hands, here is a link to the part of my blog that contains the full race report from my experience at theNYC marathon in November 2006.

http://petermcdrunning.blogspot.com/2006_11_01_archive.html

The Reader's Digest version of the rhinocerous story is that somehwere near the halfway point (on the bridge between Brooklyn and Queens) I passed a guy wearing a rhino suit that was promoting an organization called Save The Rhinos or some such thing. As with the farmer in Dublin I thought, man am I slow if it took me 13 miles to catch this dude. Much later in the race I passed the rhino again and was now angry - "How did that bas***d pass me without me noticing and it took me so long to catch him AGAIN." Later on I found out that there was more than one "rhino" in the marathon ...

Perhaps the moral of the story should now be that turtles, sTRIving for greatness can outrun stampeding herds of rhinos? 

A moment ago I was reading some of the old entries on my blog. I posted this last year and while it is particularly related to running, I think it equally applies to multi-sporting.

FBP

The 53 Runner’s Commandments
by Joe Kelly

1. Don’t be a whiner. Nobody likes a whiner, not even other whiners.
2. Walking out the door is often the toughest part of a run.
3. Don’t make running your life. Make it part of your life.
4. During group training runs, don’t let anyone run alone.
5. Keep promises, especially ones made to yourself.
6. When doing group runs, start on time no matter who’s missing.
7. The faster you are the less you should talk about your times.
8. Keep a quarter in your pocket. One day you’ll need to call for a ride.
9. Don’t compare yourself to other runners.
10. All runners are equal, some are just faster than others.
11. Keep in mind that the later in the day it gets, the more likely it is that you won’t run.
12. For a change of pace, get driven out and then run back.
13. If it was easy, everybody would be a runner.
14. When standing in starting lines, remind yourself how fortunate you are to be there.
15. Getting out of shape is much easier than getting into shape.
16. A bad day of running still beats a good day at work.
17. Talk like a runner. “Singlets” are worn on warm days. “Tank tops” are worn to the beach.
18. Don’t talk about your running injuries. People don’t want to hear about your sore knee or black toe.
19. Don’t always run alone.
20. Don’t always run with people.
21. Approach running as if the quality of your life depended on it.
22. No matter how slow you run it is still faster than someone sitting on a couch.
23. Keep in mind that the harder you run during training, the luckier you’ll get during racing.
24. Races aren’t just for those who can run fast.
25. There are no shortcuts to running excellence.
26. The best runs sometimes come on days when you didn’t feel like running.
27. Be modest after a race, especially if you have reason to brag.
28. If you say, “Let’s run this race together,” then you must stay with that person no matter how slow.
29. Think twice before agreeing to run with someone during a race.
30. There is nothing boring about running. There are, however, boring people who run.
31. Look at hills as opportunities to pass people.
32. Distance running is like cod liver oil. At first it makes you feel awful, then it makes you feel better.
33. Never throw away the instructions to your running watch.
34. Don’t try to outrun dogs.
35. Don’t trust runners who show up at races claiming to be tired, out of shape, or not feeling well.
36. Don’t wait for perfect weather. If you do, you won’t run very often.
37. When tempted to stop being a runner, make a list of the reasons you started.
38. Never run alongside very old or very young racers. They get all of the applause.
39. Without goals, training has no purpose.
40. During training runs, let the slowest runner in the group set the pace.
41. The first year in a new age group offers the best opportunity for trophies.
42. Go for broke, but be prepared to be broken.
43. Spend more time running on the roads than sitting on the couch.
44. Make progress in your training, but progress at your own rate.
45. “Winning” means different things to different people.
46. Unless you make your living as a runner, don’t take running too seriously.
47. Runners who never fail are runners who never try anything great.
48. Never tell a runner that he or she doesn’t look good in tights.
49. Never confuse the Ben-Gay tube with the toothpaste tube.
50. Never apologize for doing the best you can.
51. Preventing running injuries is easier than curing them.
52. Running is simple. Don’t make it complicated.
53. Running is always enjoyable. Sometimes, though, the joy doesn’t come until the end of the run.

Flipper - the two guys in the pool had no idea there were in the vicinity of the great turtle.  They also probably only swam 100 yards and were done.  Steady....steady...go back to read the Leatherback Story.

Mav - don't tell anyone else you are from the "yarn" capital....ever....really I mean it.  I now realize how good I feel about the pecan capital....LOL.  And by the way, I love donuts too.

Flipper - all pics welcome...in fact for all of us.  We should share with one another.  I love the ones FBP put up.  Now I just need to learn how to do it.

FBP - a "wee jaunt" my eye.  I have a feeling about what 1/2 of that jaunt feels like and I actually think the second 13 is not like.....doubled....but more like exponentially squared.

 Flipper - your du was cool....excellent job.  How were the legs?  Always take a day off after a tough race or workout....no worries....in fact - after a tough one, take mom to the gym and just be there for her.  You are good to go.

FBP - I, like Mav, need some boots.  I was actually rolling on the floor with the Double Rhino saga.  That is one of the funniest things I have ever read and I guarantee you I would have been thinking exactly the same thing.  By the way, do you ever get passed or start to run someone down when you realize there is NO way THEY should be in front of you.  I can't tell you how often that happens to me.

Cut, paste and print out the 53....read them all at least once a week.  Maybe we could start of top 10 or top 53 for sTRIve???  Any suggestions?

sTRIve,

B

Photo posting technique as used by FBP:

1. Open a free account with Photobucket.com or a similar image hosting site
2. Upload pictures from your computer to that site
3. "Enable html" from the control panel on the BT site
4. When posting on BT open a second window and have it on your photobucket site
5. When you want to post a picture, click on the "insert photo" icon in the html area that looks like a little tree. You will get a pop up window that asks you to insert a url
6. Switch to photobucket and right click to copy the url for the pic you want to insert
7. Switch back to BT and paste that url into the pop up window.
8. Voila

Bryan - I know that you must be able to do it because you've figured it out for your blog (which I read regularly !!)

OK, so we know that Bryan lives near the Giant Pecan and Marianne in the "Yarn Capital". Fredericton (aka. Freddy Beach) is known as "The City of Stately Elms". How 'bout everyone else, what are your city/town's symbols?

Last full day of winter is today but it won't be very spring-like tonight and tomorrow as yet ANOTHER storm is headed our way.

No running today as I am at a Labour Board hearing but swim class tonight.

Thank you, Bryan! The positive feedback helps me so much. I really needed that. My legs were pretty wobbly at first, but I was surprised at how quickly I was able to work out the rubbery feeling and get into a rhythm. My biggest problem was that I was just plain tired.

Weather kept me and my bike off the streets this morning, so I worked longer on the stationary bike at the gym. I didn't run yesterday because of a cut on my left heel. (I really need to watch where I put my bare feet.) Hopefully, I can run tomorrow.

sTRIve on Folks!

FYI below (posted with pride):

AU Marching Band to perform in Ireland’s St. Patrick’s Day festivities
7:55 AM, March 14, 2008

AUBURN - The Auburn University Marching Band will perform abroad for the first time in its 110-year history when it participates in this year’s St. Patrick’s Day festivities in Limerick and Dublin, Ireland.

Approximately 200 band members, along with Director of Bands Rick Good; Marching Band Director Corey Spurlin; and Assistant Director of Bands Doug Rosener; and others, flew out of Atlanta March 13 for a five-day itinerary in Ireland that will include two days in Limerick and three days in Dublin.

On Sunday, March 16, the band will perform at the 36th Annual Limerick International St. Patrick’s Festival Band Parade in Limerick. On Monday, March 17, it will perform at the International St. Patrick’s Day Parade and the Guinness Brewery in Dublin. Also during the trip, band members will take tours to learn about Irish culture and history.

In April 2006, the Lord Mayor of Dublin contacted Good to invite the band to appear in the 2007 St. Patrick’s Day Parade. Due to a much-needed fundraising drive for new marching band uniforms, Good declined for 2007 but accepted for March 2008.

“That was a tough decision to make at the time, but it was the right one,” said Good. “I am just so honored that we could make this special international educational experience happen for all those involved.”

The parade route in Dublin is 2.8 km, or 1.7 miles, and takes approximately one and a half hours to complete. Special guests of the parade include The Lord Mayor of Dublin, Councillor Paddy Bourke; and the CEO of St. Patrick’s Festival, Donal Shiels.

For photos of the band preparing and marching in the parades, visit http://ocm.auburn.edu/ireland/

Juanita - very cool that AU was in Ireland for St Patrick's Day! It is a great city and I'm sure the locals were impressed with the Tigers.

Last night I had my swim class and it was a blast. We started with 200m warmup and then she got us all (10 folks) into a single lane and we "simulated" the start of a tri with arms and legs flailing everywhere and then swam 25m to get a sense of what it'll be like. I was surprised at how I completely forgot to swim my own pace and got caught up trying to go faster.

After a few repeats we broke into two groups with one doing 750m time trial and the other getting one-on-one critique from the instructor.

I am so proud of myself because I was able to do the 750m non-stop using 6 lengths of freestyle then 2 lengths of breaststroke (x3 plus 6 more freestyle). My time was 19:30 and I wasn't totally gassed at the end either

Happy First Day of Spring everyone. Here the weather is a mix of freezing rain and rain - yuch. Schools are closed so my son will be thrilled - an extra long weekend since tomorrow (Good Friday) and Monday (Easter Monday)  are statutory holidays.