Baowolf's New Years Resolution Group-Closed (if are stuck with no group PM me) (Page 12)

Carol sorry about your foot/feet. injuries soo suck and ones you cant fix are just insainly annoying. Hope you find a specialist who can get you back in one piece.

Had someone drive 150 miles to try out my swimspa today. She is thinking of buying one.

Carol -- I had good luck w/ ART when I had a foot issue a couple years ago. Hoping you have similar success!

Did 34 miles on the trainer this AM. I'm kind of tired, but the extra large coffee should help with that.

@Steve and all Fasties

How often you all ? change your running shoes? and how many miles you break in the new one ?
I just realized i have 400 miles on my current one.


@ Carol
Sorry about your minor injury hopefully its not bad.


Happy Training to Everyone

all those training indoor inspires me!!

Cheers Everyone!!!

Carl

Edited by strykergt 2014-01-31 9:05 AM

I usually evaluate how my shoes are holding up around 250 miles and may stretch it to 350 miles depending on how they are holding up. 400 miles would be stretching it for most shoes. If you start getting unusual aches and pains that means it is really time to get a new pair. I also use 2 pair at a time, 1 pair at work 1 pair at home, so they get a little break between runs.

Ditto for me as well. I can't use my running shoes for more than 400 miles. I try to go at least 300 and I like to rotate 2 or 3 pairs at a time. It does not take me long to break new ones in. Maybe 3 or 4 runs and I am good to go long!

I also like to have several shoes in the rotation. I was told that it takes about 36 hours for them to re-plump themselves. That is probably a crock but it also helps me to usually have shoes in varying stages of use - for example newer shoes, some with a 100 miles on them, and some nearing retirement. I use my newest ones for several short runs before I go long in them. I'm bad about expecting them to last longer than they should but it depends on weight, the shoes themselves (flats don't last as long as sturdier shoes), surfaces, etc.

Question for all. On the way home, I got behind a police car with two bikes racked on the back. Each of the bikes had Police bags so they are used officially. When and how do the policemen use them? I could see needing to chase someone down who is running and the bike would be faster but then you have to get the bikes off the rack so I don't think that's it. And I could see leaving the police station and returning on the bikes. But the police car with the two bikes? {BTW, there was only one cop in the car.} I followed the car for several miles and wanted to ask him but I didn't know his destination so gave up after a while. Also, do the cops that ride the bikes get paid more or have different assignments? Thought I'd ask the group. Am I the only one that doesn't know this? I know a cop who does tris but I don't see him too often.

It's a gorgeous day so I'm going for a run!!!!!!!!!!

Edited by Pink Socks 2014-01-31 3:46 PM

Thanks for the well wishes on the foot. I'm ready for some progress on that front for sure.

Pam, my best gal friend's hubby is a police officer in Fort Worth. He was on a bike for a couple of years, patrolling the downtown area. Easier to maneuver a bike than a car in downtown traffic/crowds/construction/etc. Also I think it's a bit of a PR move....gets the officers out amongst people, visible, viewed as more approachable, etc. I have also seen them patrolling some of the local multi-use paths here in the suburbs. As for why two bikes for one officer, maybe he or she was following the n+1 rule of bike ownership .

Thanks Carol, maybe he was patrolling MUP. We don't have a lot of congested traffic here tho. I do like to see it tho. I just really thought it was odd because I never see police officers on bikes during the races.

January's totals
Bike: 1h 55m YES, I actually got on my bike!
Run: 13h 35m 09s - 68.2 Mi
Strength: 10h 35m I'm adding my mini strength sessions. Hurt but they are good for me.
Race Volunteering: 2h 00m

Edited by Pink Socks 2014-01-31 5:10 PM

Yes it is that time. For the newer folks we tend to put our numbers down so people can get a snapshot of our training. So here are my January totals.

Swim: 7h 35m 10s - 17200 Yd
Bike: 15h 44m - 325.32 Mi
Run: 16h 28m 49s - 108.91 M
Wt loss: 5 pounds.

Swim was good tonight, 2000 yards with 1500 in complicate sets at a decent pace. Places like Central Park, college campuses, industrial parks, boardwalk by the ocean, places with lots of bars and few parking places... are placed cops often patrol by bike. He probably has 2 bikes cuz he is too lazy to learn how to change his tire 8).

Edited by Baowolf 2014-01-31 8:41 PM

@Pam
Thanks for the advice. but the above really made my day you actually followed a police car. I am wondering if the officer noticed he probably be puzzled why are you following him, i find it funny sorry

@Steve,Pam and Linda
Thanks for the advice. You just saved me a visit to the Podiatrist the last time i overdid my running shoes my arch was aching it was also 400 miles then and i should have just bough new shoes instead i got insoles. I guess its time to get a new pair , been curious how are the Kayano 20s im currently using Kayano 19s.

@MikeD
Your impressive on the trainer i cant last the long, id rather fight the cold outside well its only 50s here.

@Carol
Glad your getting better, whats an ART practitioner?


Happy training everyone


Carl


____________________________
Note:
Swim: 3h 39m 05s - 6768.24 Yd
Bike: 6h 10m 09s - 104.35 Mi
Run: 14h 08m 13s - 57.83 M
2 weeks wasted on recovery


Edited by strykergt 2014-01-31 9:36 PM

Pam, good thinking about cars on icy roads - it will warm up soon.

Carol, I forgot you have your FIL with you - God bless you, it's not easy being in that middle age group where you are taking care of those a generation up and a generation down.

Jan. totals very sad - B 2.5 hours, R 1 hour, but did over 10 hours of gym workouts. Still avoiding swimming though have asked that friend who offered to help with my swimming, when we could get together. She is a passionate ex-college swimmer - hope she doesn't gag watching me flail.

Feb. gotta amp up my BRS, getting my sprint plan in excel format. Love all the studying, calculating and charting a plan.

Mitzi

Jennifer - I would so take hills over the wind because the wind doesn't have a top I can reach and gain some relief.

Mike - sorry about your back. Any kind of hurting is never fun! Glad the chiro was a good choice!

MD - How's that butt toughening going? Made me think of the old buns of steel workout tapes. Happy Birthday!

Pam - I'm no wood worker and I don't have much in the way of tools, so I just sanded the top and then painted the entire thing. I would have preferred leaving it the way it was because it's a nice wood table, but it came from a house where the owner had used methadone in mass quantity and it was caked to the top of the table. So I hope sanding and painting took away any residue. I'd really like to learn to re-finish wood to it's natural look like you did. Cops on bikes are great for downtown areas; at least that's where I've seen them.

Isabella - Ya, it was a funny moment and I was proud of myself for brushing it off! Okay, so here's my confession - I love chips too! But not all the time. I get a craving sometimes and I will eat an entire bags. Oh, the salt..yum! I dont' know if certain craving ever go away when you really enjoy something. I quite smoking 7 years ago and sometimes I just wanna smoke. Weird to think.

Jennifer - No one will ever blame you for not wanting to get in cold water with temps like that

Phil - great job getting outside. I will run outside in the cold when I have long runs - basically anything over 4-6 miles depending on how much I feel like dealing with the cold. It is actually easier than one would thing because of the warming effect exercise has on the body.

Steve - I'll come watch you race Kona when you are 75!

Carol - yes, I'm struggling as well. Not really sure why. But like Carl said 'the bed is like quicksand'. Ug

Mitzi - Hang in there lady. One day at a time and cheer for yourself over the smallest successful moments! And, FYI, I saw something about mom's that said if you were paid what you're worth for all the things you do you'd make $100,000/year :D


My monthly totals
bike 5h 50m 15s - 81.77 Mi
run 7h 32m 38s - 32.24 Mi
strength 4h 50m
sport 2h 20m

I guess my totals aren't too bad for my first month back. Signed up for the HIM today. Gotta start formulating an actual training plan for my HM in May. Still no chocolate.

Hi Samantha

Cant help to notice your HIM plan on May. IF its ok may i know what Training plan your following?
Also would this be your A-race?

I believe i can learn from you before my Oct. HIM

Cheers

Carl


Edited by strykergt 2014-02-01 12:08 AM

Carl - my post was confusing. I did sign up for a HIM, but it's not until august. I'm doing a half Mary in May. My training plans have historically been swimx3, bikex4,runx5. And since i started training 3 years ago it's been all about just getting my miles in every week. Never miss a long training day and keep my body healthy by listening to it. And I've been guided by Steve since day one of my journey to becoming a triathlete, so most of what I have to say about training is parroting him :-). I will definitely share what I come up with for a plan especially to get feedback and if it helps you that will be awesome! I appreciate your asking!

So proud of Samantha, she has walked without leaving a mark on the rice paper.... and taken the peble from my hand.....

Mitzi, there are no small monthly totals, anything above 0 0 0 is a win. We were all there at one point. I know I was. It is just adding that extra 10 strides to the run portion of your walk and another 10 the day after that and then its a mile and then its 10 miles and then its a marathon..... the one raindrop that starts the flood, the one step that changes a habit that leads to a healthy lifestyle. Don't doubt or belittle any accomplishment, that is the little death, it leads to the darkside. Walk without fear, have faith some in yourself, but if not that then in a greater power. Samantha can attest, I hope to the fact that there comes a time in an IM where you just have to let that greater power, that faith carry you to the finish line. It doesn't have to be an IM it can be just walking away from that snickers bar, that cigarret, that glass of wine, that couch and walking a mile in the snow, riding 5 miles on the trainer.... that builds you into something greater than you were before making that decision. Let go of doubt and just do...

This summer I told my wife I didn't want to go do a 120 mile bike with hill repeats on the 10 mile hill of pain and her response was... that's ok, you don't have to want to do it, you can just do it.

Edited by Baowolf 2014-02-01 1:48 AM

Steve/Samantha

First of all both of you up there really inspire me

Just how important is strength training? IF theres already "Set of strength exercises" established how often should it be done in a week to make it helpful and effective?

If strength training is significant im looking into using Kettlebells,

Cheers

Carl


Edited by strykergt 2014-02-01 2:11 AM

Carl, yes, I was giggling even as I was following the policeman. All those years of praying no police would follow me and then........ Hubby also helped me on the cop bike. We do have some large parking lots in some places for apts and state workers and they ride the bikes there. I was just totally hung up on it because our actual downtown never has cop bikes. But the big parking lots and a new planned area - now I get. LOVE the explanations from Carol and Steve on why 2 bikes for 1 cop.

Yay on everyone's totals. Steve, also congrats on the weight loss!

Forgot to mention I'm still choc free too. Now today, I have to start reducing my DP. Arrrrgggh.

Carl, if you watch Samantha's prep for her races, you will learn so much. Last year, I watched Samantha during her IM training. She was amazing!!!! She didn't miss days. If her training said to do x, she did it. I honestly don't think she missed any of her training. She was tough, persistent, and tenacious and I really, really admired her dedication. She was smart and always kept the goal in mind. Watching her journey was inspiring but also a lesson in how to do everything right.

Oh, I had fun the other night. Found out I have a stalker. For packet stuffing, I saw a woman I didn't know and said, "Hi, I'm Pam." She introduced herself and then said my last name. Then she said, "You just did Louisiana marathon, didn't you?" Ok, that's not a secret but then again, how does a random stranger know my last name and that I did the mary? She has been stalking me. Actually, more like stalking the mary. She was going to do the race and had back issues so checked out the results and found me. But it's fun to be the stalkee for once. Linda, fair warning, I'll stalk you at Boston. We always have about 25 to 30 people from this area that do Boston so I follow the broadcast and our listserv to find out how they do. Last year, I had just finished my stalking at 2:30 and turned off the computer and ran errands. I didn't even find out about the bombs until 7 that night.

Steve, could I use your wife's comment on my sig line? I would credit her with it. That will be my mantra for my next training cycle. BTW, hubby and I are considering finding a mary for us to do together (or at the same time but not running together) in Nov/Dec. It will be his first.

Carl, FWIW, I personally think strength training is important for racing - and for life. I think tho a lot of people have different definitions of "strength training". My hubby (and Jay and Mitzi, I think) love to lift weights and work on muscle groups and watch muscles grow and create muscle definition. I have osterporosis (sp?) so I need to do resistance and weights to help with bone strength. My "strength sessions" would make a 100 pound weight lifter scoff because I use 2 lbs weights for some things - but lots of reps. Also, I do lots of core and have found that truly helps me with running and biking form. A Canadian Olympian 1-miler owns a store here and put on a seminar on running a fast mile. They did lots lots of weight training - in addition to the 75 to 110 mpw. I think they did 3 1-hour strength sessions a week.

Ok, I've got shut up now and go to the baseball field.

Edited by Pink Socks 2014-02-01 8:07 AM

Jay – around the holiday there was a couple times I got up at 4AM, drove the hour to work/gym and the door to the gym did not work. Talk about being annoyed. Apparently the first time I complained no one got the message.
Carol – Good luck. The body is such an interconnected mess that fixing problems can be very tricky. You will find a solution.
Mitzi – Progress is often measured in inches even in this sport. So Great Job! Whatever you can do to build a consistent effort is a success.
Mike – Happy Birthday, late! So five years ago, give or take, would you have been so eager to get in a workout?

Still lots of ice and snow around but still got in a nice run yesterday. It warmed up to about 30 degrees and managed 3.2 in about 33 minutes. January is over? Where did the month go?
Totals are offset by a bunch of gym work, some on the treadmill, but a lot on the bike.
January’s log shows: swim 3:05 for 5200 yards, bike 1:51 for 23.75 miles, and run of 4:59 for 28.86 miles. Add 6 hours on the bike in the gym and .75 hrs more on the treadmill and I have a nice start to the new year.

@Pam
Just came from work and just having breakfast and about to go to sleep and you still manage to make me lough from above.
Stalker= "Mystery Fan"

@Pam,Steve and Other Rubber burners

Any recommended strength training for running? maybe cycling too? i can dedicate probably 3X 20-30 mins a week.


@Mitzi
Goodluck on your training your momentum will eventually start rolling Until now i am the Non-drowning Duathlete


@Linda
I'll pray for your safe race at Boston.

Train Safely everyone!!!


Cheers!!

Carl



Edited by strykergt 2014-02-01 8:59 AM

The backside is feeling better, that's for sure. Someone described it as sitting on a cheese grater, and that is about right .

Nailed the 2nd to last 'leg' of the bike tour and will finish tomorrow. Has been the most intense bike training thing I've ever done, but I feel like I could ride up the side of building right now.

January totals -- bike focused, but the run focus will be back starting this week. All revved up for a big month of training!

Swim: 3h 22m 20s - 12250 Yd

Bike: 15h 29m 30s - 255.7 Mi

Run: 5h 46m 36s - 32.05 Mi

Snow Shoveling: 1h 30m

January totals:

Swim: 5h 47m 55s - 17250 Yd
Bike: 1h 07m 42s - 16.3 Mi (whoa...that's impressive....NOT! weather's been a mess, but there IS this thing called a trainer)
Run: 8h 55m 16s - 29.61 Mi (this was pretty much all walk/limp)

Happy Saturday to all! More later when I have more time to read/post.

Today has been super great already! I rarely wake up early and get out of bed early and do my workout first thing, but today I did all 3. I rode 17miles on my trainer in 1:08, which is great progress. Another really awesome thing happened while I was riding. So when I train indoors on a tready or trainer I listen to music that keeps me excited cause it is great motivation. Today I decided to look for some new songs on iTunes and I found an album called Muscle Prodigy and it is AWESOME if you are like me a need inspiration and motivation. It isn't music though, it's a couple different men speaking challenging words about working hard, and pushing yourself and how important it is to just get off the sidelines, and so much more. Each "monologue" is set to music and let me tell you what - it made me want to work harder, go further and be a winner. So if any of you need encouragment like I do, I highly recommend you buy the album and BE INSPIRED!

Btw, Steve and Pam and Carl - your words about me were water to my parched soul! Learning what other people see is invaluable, so thank you!

Sure you can quote my wife or tweak it whatever own it all up to you, no need to credit anyone.

So 2 hour/40 mile trainer ride and then 3 mile brick. Probably should have grabbed some calories between the ride and the run, oh well. At least it was pleasantly sunny and 36F today so no need for a windbreker and such.

Just so you guys know I run in cold weather with a $10 Kmart windproof shell pants and jacket (with a hood) whatever hat often baseball type and gloves medium. So the whole set for 0F to 40F cost about 10+10+15= $35. No need for that $300 gortex whatever.

I don't do much weight training, some core work, some muscle balance work. Probably cord work for swim muscles is the main thing I do. So like planks, situps, pushups, calf raises, lat pull downs, pecks/flys, tricepts, Leg presses, forward and backward calf pulls, rows, superman. I don't go too heavy just toning.

So I made it through January without chocolate, no soda/cafiene and to bed 15 min earlier is gona be even harder.

Edited by Baowolf 2014-02-01 5:26 PM

I have been watching your posts to see how you are progressing and am impressed with the grit and determination.
January - I ran a total of 92 miles, averaging 18.5 miles per week.

I have been learning swimming and have currently progressed to where I can do a full lap of the pool, without touching my feet to the pool floor.
It is an exhilarating feeling that I could do that. In order to accomplish that, I do pause once or twice on my back to get rested.
I am going to focus on my free style now, but am finding the part where I am supposed to turn my head to breathe really hard. So far, I am able to take two breaths before I have to put my feet to the pool floor and send up.

My next race is the Cowtown marathon on Feb 23rd, subsequent to which I plan to spend more time swimming and biking.

Compared to what many of you are accomplishing, this is baby steps. But, I am happy with my progress :-)

Wishing all a good February marching towards our individual goals. My 2014 goal is to do a sprint triathlon and complete the Cowtown marathon ( no time goal)

- Kumar

Kumar - you're progress is significant! I wish I knew what to tell you to help with the breathing challenges you're having. Here are Some thoughts: focus on your head staying in line with the rest of your body like when you're walking. If you're forhead is too far out of the water/if you eyes aren't looking at the bottom of the pool then you're potential to take in water is greater because you're mouth isn't coming out of the water where a nice little breathing space is created. Does that make sense? You can look up videos that talk about it. And pick either you're right or left side and breathe every time you stroke on that side, which is every third stroke. Anyway, great job! Your goals for this year sound great too! I loved my first sprint tri!

Steve- nice trainer ride! And that outdoor run temp sounded perfect. I actually prefer running in colder temps, to a certain point of course. ;-)

Finished my table today. Very pleased with my work. Tomorrow is the chairs. I also got a couple-ish mile run in this evening. Oh and I found out some awesome news this last week. I talked to the head of my department about other job opportunities there might be for me with my current bachelors degree and they approved my degree to fill the requirements to work as a mental health specialist. So as soon as a position opens up I'm cleared to apply for it. I'm so very pleased about this opportunity and am so thankful to see my degree finally giving me a tangible edge/career working on a bachelor degree required position. And I'm still to hear back regarding the masters degree I'm looking into. Very exciting!

Happy Sunday and GO SEAHAWKS!