Scott's Mentor Group-Closed for training. (Page 12)

Good morning!

Just in from 11.5 ... which was going very well until about a half mile from home. A very sudden onset of "let's not fill my shorts". Thankfully, I was close to campus and know of a door that is open early and near a bathroom. I don't have a problem ducking into a stand of trees when it's dark and I really can't make it to an actual bathroom, but it's light enough early now, and myroutes all finish in and around the campus neighborhoods. This was a very close call. Too close for comfort.

Phew. 

Pool after work.

Troy,

I am send you a bill for $100 so I can go have my computer cleaned. There is coffee all over the screen and between the keys.....that was funny.

I hit the road yesterday for a 5 miler. It was HOT- in the upper 80s. On mile 3-4 I wanted to quit. I was dripping wet and hot. I ran through 2 sprinklers. I couldn't come on here and say I quit so I kept going. I finished in 44:30 which is a 8:54 mile. I thought I was going a lot slower than that so I was happy. I am wondering if I need to run in the mornings when it is cool.

Gonna hit the pool today for 2000 yards. I am doing 2:00 minute intervals for May. The public pools open this month so I will go there for a few workouts per month.

What you got people!

40 minute run last night, 30 minute run this morning done!  I have the dreaded 6x4' 105% intervals on the bike this evening.  I'm going to try to "give 'er all she's got, captain." (geeky star trek reference).  

Challenge to the group:  Complete all of your planned workouts for the rest of the week.  I want to hear great things by Sunday.  

I hope you meet your goals today! 

I had already planned on missing my swim tonight because my cats have an appointment at the vet. Trust me, I'd really rather be swimming. One of the cats becomes possessed by Satan at the vet's office.  I'm actually going to be a little scared to sleep tonight. I guess since you issued a challenge I'll have to get up early on Saturday to make it up now and do my yoga and bike also. *sigh*

 No excuses!

I'll let you guys know how it goes. If I don't post for a few days please send help...

I knew something was coming, my workouts were going too well.

Somehow I seem to have tweaked my lower back. I didn't get in any training yesterday and gave the swim a go this morning, but took it easy. Swim went surprisingly well but I just did distance (1 mile) without any flip turns and cut out any time work. Jumped in the hot tub aftewards for about 10 minutes and I was feeling good.

Now a few hours later the annoying pain is back. It's much better than it was yesterday so at least it's moving in the right direction. So I'll keep up the stretching and see how long this will be around. This too shall pass! I refuse to miss my long ride this Saturday!

-Matt

Tonight-Schelduled 950yd swim-will have to make up Saturday

Tomorrow-Bike 6 miles

Saturday-Bike 8 miles, Yoga-at least 30 minutes (may move also to accomodate swim training)

Sunday-Run 4 miles

I know the bike mileage is low but I'm following (loosely) the plan I got on BT. I may ramp it up if it continues to feel easy but I'm transitioning forn the HM plan to a sprint plan I want to settle in a bit and see how I feel overall.

Matt-Take it easy, keep stretching, stop when it hurts. Hope it feels better soon. These are the little frustrating things that break into our plans but if you don't overdo it hopefully it won't become a big thing.

Wow,  just wow.  

I didn't even catch that... See how self-absorbed I am?

X2

You rock, Troy!

Hey All,

I have been contemplating buying a wetsuit or renting one for my race in June & July. Thoughts???

Yesterday I had a spin class in the AM for 60 min. When I got home from practice I decided to do a long Ride. In all I went 40 miles in just over 2 hours. Roughly a 19mph pace. I am pleased with the results. Although it was hotttt around 85 with high humidity.  Now I need to start running after those rides.

I'm not sure how good my workouts will be for the remainder of the week but this is whats planned. Friday AM 2200yd swim. Saturday is going to be rough we have a kentucky derby party at our house. I'm sure we will all have quite a few beverages. Hoping to get a 5 mile run in before that kicks off. Sunday- We will see how I feel.....hope to get a long run up to 10 miles. It will definately do me some good to sweat!!

Phooey.  I had 5 good workouts in a row last week - and then got sick.  This week, I've made it out for 1 run on Tuesday and a short bike too. Head and chest still don't feel right- but getting much better.

My first tri of the season is Sunday - and my goal is going to shift from middle of the pack to - finish.

Life goes on!

Ben

Indeed it does.  Good luck.  You may be surprised.  Amazing what rest and lots of fluids can do.  Do you have another lined up for the season?  

I would say that if you are into triathlon for the long haul, then buy one.  If you are not sure, you may want to investigate places that let you rent, with the option to buy.  

Yeah. We'll see how foolish this is. I plan on starting that 24 VERY conservatively and treat it exclusively as a "time on my feet" run. Normally, my 23 mile training run becomes a very good predictor of my marathon race time, but I'll not be looking to Sunday's run for that benchmark. I've also given myself to back off and call it at 20. This is my last long run before the marathon, and I've always enjoyed a 24 miler for the psychological boost it gives me. I'll let my legs decide after Saturday's attempt.

Had a good 5 miler tonight, first time that my average speed has been under the 9 minute mile! Very happy with that, it felt that it was a good run, and the watch proved it!!

Got to build on that and make sure the next couple are ariound the same time!!

No training on Friday as playing golf, but doing the three disciplines on Saturday morning

Have a good weekend

I have my eye on a few.  But, I am awaiting the clearance from an eye doc - at least that's my story for now. 

Thanks for the encouragement!

Jonescal-

I bought one last season - and used it a few times.  For me - it's about the added floatation - not the warmth.  I can go forever in the thing!

Do you have access to open water swim?  Pools apparently are very hard on them.  So, if you have a spot where you can practice OWS, before the race.  July 8th - water should be really warm by then.  I believe that there are some specific rules regarding when it's too warm to use a wetsuit (or counts against your time).

Cheers

Ben

Transition question - put bike shoes on the bike or change in staging area job and clip in?

which is more effective and requires the shortest amount of time.

Testing both tomorrow!!!

The most effective one is the one that you can do without even thinking about it.  The fastest is with shoes clipped in.

Practice a lot if you are going to do it.  The thing about putting your feet in.  Get up to speed then put a foot in, pedal a bit then strap the shoe, pedal a bit, put the other foot in, pedal, then strap.  Don't try to put your feet in within the first 50-100 yards of the bike mount.  It is fairly dangerous to yourself and the other racers in this area.  Get up to speed then get your feet in the shoes.  Good luck with the practice.  Let us know how it goes.  

The 6x4' intervals on the bike is one of the hardest workouts I've done.  For whatever reason, it kicks by butt every time.  I have an easy 20 min. run this evening and the 5k track meet tomorrow.  Will be looking to break 20.  I had the best month of running leading into this race so far, so we will see how it goes.  

What are your plans?

Scott-What are 6 x 4' intervals?

Ben-Good luck on you Tri this weekend!

Scott and Troy-Have fun reliving those high school days at the track meet! Troy, I don't think it will take much convincing. Take pics!

These are intervals that are based off of one's CP (Critical Power) which is roughly associated with FTP (Functional Threshold Power), the average amount of power someone can produce over 60 minutes.

The 6x4' intervals are 4 minutes biking at 105% of CP followed by 45 seconds rest at 65%, then repeat.  On the last set (6) try to push 3-5 watts higher, then that becomes the baseline for the following week.  Rinse and repeat.  It is a workout designed to increase CP.  

Fun training morning!!!

Started standing in the driveway staring at my transition spot - started the watch ran 20 yards, sat down and put my bike shoes on (as the multiple youtube videos demonstrated) on my yellow towel - easy to see in between the garden tractor, skis and bikes.   Strapped in and running with my bike I jumped  bike and clipped in - start to finish 1:09.  I know there would be more ground to cover with running from the lake and getting out of transition area - trying to get a friend who has done this event to give me some yardages so I can practice actual distance.

Off on a planned 20 mile ride - first 10 miles 30:30 - then eased up to work on cadence for anther 7.5m as it started to rain.

Had my running shoes with body glide and baby powder all set waiting for me.  I started undoing my shoes to late - was only able to get one foot out of shoe while moving and un clipped the other to coast into the garage.  I put my foot with shoe down and with the wetness and clips on bottom ALMOST crashed - a nice save into the lawn tractor wagon.

Back on my yellow towel - standing - slipped out on left bike shoe and into both running shoes - glasses fogged up dripping sweat and tied shoe laces, grabbed water bottle and turned to run and the first 5 steps were painful.   Transition time 1 minute.  I moaned as the kids stared out the window at me.  By the 6th step I said I can do this and ran one mile at a 7:50 clip and then did another two very slow.  Total time 1:25:33 with transitions.

Off to work - will swim later and practice the dismount more.

What a blast - need to practice transitions and want to learn to do it with my shoes already clipped into the bike as that seems to be the fastest.  Scott's single paragraph made it sound easy but I am gonna keep practicing.

Have a great day all!!!!