Got Your Mojo WORKIN'! group - CLOSED (Page 124)

I won my age group. Quite a shock really, I was listed as second but the runner ahead of me won the masters overall so I moved up. Still surprised, based on last year's results and other 5k's on the same course my time, 25:11 should have had me around 5th. But it was very windy today and everyone's times seemed slow compared to other races there. Everyone's except the same mutants who always run in the low 18's regardless of conditions!

I do have some centuries on my schedule plus a HIM. My cycling fitness, I think, has been my Achilles heel on the tri's I have done so far. I am increasing the frequency some and adding more interval work in addition to long rides.

Great race!

I'm going to do a century in September. Are you going to get into 100+ mile training rides before your century? I'm up to about 65 miles now and will increase it but I'm not sure how many 100 mile rides I'll do before the century. 

Very nice race Jeff!  Hardware is always nice!

I agree with you on the "mutants".  The man and woman who won the overall Madison Marathon yesterday both looked fresh as a daisy after running 26.2 miles.  How the heck do they do it?

Hey all, sounds like everyone is doing well.  Great races everyone!  So my first Tri is coming up on Saturday... Pawling.  So is it bad form to just do the swim for practice?  I have an MRI scheduled for my knee on Thursday.  The orthopedist told me to avoid riding anything but flats and I could walk/jog on a track but no hills (up or down) at least until after the MRI and see what needs to be done.  It is feeling better but at times when walking it flares up.  I really don't want to miss my first race but don't want to do in my season either.  Any advice would be appreciated.

Thanks!

Alex

Ding, ding, ding!  George got it right!

The weather was better than expected.  Low 60s, cloudy, very foggy, misty and HUMID (98%).  Not much air in the air! 

My coach wanted me to do 9:50 pace for the first 5 miles, then drop it to 9:40 pace, and finish up on 9:30 pace.  Well, I managed to get in a group of faster runners so I just went with it.  My PR for the half marathon distance is 2:02:09 (set 30 years ago) so I decided to run that pace for about the first half of the race.  I also worked on running the tangets because I usually end up running about 13.48-13.52 miles for a half marathon.  Hit 7 miles in 1:04:56 (9:16 pace) and 9 miles in 1:33:41 (9:22 pace). 

Once I got to about 9.5 miles I decided to slow down, walk the aid stations and have some fun with the spectators.  High fived a lot of kids and rocked out to some music in a couple of neighborhoods in miles 10-12.  Walked up half of the last long hill to the finish.  My garmin read 2:07:12 and 13.21 miles (9:38 pace).  The coach will be happy with the average but not the last slow 3 miles!  Probably need to be more willing to go into the "pain cave" to improve. 

Thanks Steve, Johanne, and George!  I do consider myself much more of a runner than a triathlete.

Steve,

Do you think a sub-2 hour half marathon is attainable by October?  I am pretty sure I can get a PR.  Would a few over distance runs help me reach that goal (14-16 miles)?  My breathing was fine but muscular fatigue hit me about mile 9.  Lack of training mileage? 

Fueling may have also been a problem.  Skipped the first aid station.  I had 3 half cups (4 oz each) of Gatorade Endurance, 10-12 ounces of water, and about 120 calories of gel.  Didn't take any electrolyte tablets.

Alex, do the swim!  Great practice for future races.  I know a lot of people who have pulled out after the swim and even after the bike due to an injury situation.  Maybe even volunteer at an aid station after the swim.

Lori - you are funny, you ran 10 miles and then rocked to some music on your last 3 miles.

Johanne - awesome job on the weight.

Alex - i hope you get to do your tri this weekend, and if so the best if luck to you.p

Busy weekend.  Did the Iron Eagle sprint at Eastern Washington University on Sunday, lots of hills and wind, out on the rolling Palouse wheat fields.  The bike had a tail wind with some down hill on the way out, which unfortunately meant uphill and into the wind on the way back.  The run started out up a big hill, a bit harsh.  All in all a good day.  After the race we got in the car and headed to Moses Lake Washington for the Spring Festival Triathlon today.

Moses Lake is right in the center of Washington State, in the middle of a desert, that's right the center of Washington is a rain shadow desert behind the Cascade Mountain range.   The water was cold, 60 degrees, but once we got going it wasn't bad.  The bike ride was out through crop lands, irrigated with water from the Columbia River.  A good race, I'm pretty stiff with a whopper of a headache right now, but two sprints in two days was kind of fun.  

The EWU race had around 100 participants, the Moses Lake race around 200.  I'm scheduled for the Lake Issaquah Race for next Saturday, Between the tri, du, and relay probably 2500 people.  They start a wave every three minutes starting at 7:00, my wave (the old guy wave 50+) is the next to last wave at 7:54, the 18th wave.  Issaquah is on Lake Sammamish, a few miles east of Seattle, after the race we'll spend the rest of the weekend with our son, his wife,  and most importantly our grandaughter Geneva (18 months old).  

Steve - Question about my taper week this week.  You said for B1 do 22min of temo in the middle and on run to do 15min temp on run and on Bike2 you said 20-30min recovery style.  Sorry to play dumb, but what do you mean by tempo and recovery style?

Gene, great job on your races and then one more! 

Finished a 90 min run. The longer I go, the slower I go. Faster then 2 years ago but for me, my progress comes in baby steps. After yesterdays rest day, I did feel pretty good overall though.

I'm going to take a Chi running clinic with a coach I met. I read the book and liked the concept. I'm hoping it'll help infuse a little joy in my running because I have such a mental block some days!

So Dave and I did a major goof. We've done the Disney 1/2 marathon with our daughter for the last 3 years. We completely forgot/kept putting off registering and now the race is full and the wait list is full. We are so bummed because it has always been such a fun weekend  I'm going to try to find another 1/2 that will work in that date range more for my daughter then me. She's training for the Nike Women's 1/2 in October and late August/early September gives her a 'fun' one to do to keep motivated.

I added a little local weekday race for this week just for the wetsuit/open water/body contact with people type of fun. Dave wanted to do another oly between his June and September races so we added one in Santa Cruz in August. I did the sprint last year there. It'll be fun/a challenge to do another ocean swim 

I might add a 5K and 10K sometime if it works out just to try to challenge myself to get a under 30 min and 60 min time.

Other then that, NO MORE RACES!!!! Stop me if I talk about signing up for something else.

Johanne

George,

You're famous.  Your article ws featured in the Beginner Tri Newsletter.

Don't forget your friends who knew you before you were a famous aurthor.

Ellen

Johanne,

You are very ambitious.  I am trying to not race and you are signing up for more.  Your list is quite extensive.  I'm impressed.

Ellen

Johanne - To me you are doing a great job on the run.  You just ran 90 min, that is huge in my book when I can only go about 25min without a stop. Sorry about Disney, I bet that was a fun race to do.  You are going to be pretty busy the rest of the year.  Good luck with your race tomorrow.

Ellen - I will never forget about my BT folks.  Because of yall I'm still doing this. Yall are a great bunch of folks that know how to motivate me.  If Steve dont care I will name my first book "The Mojo" I hope he dont take to big of a % from me considering the only books I will probably sell will be to this group, atleast I hope yall will buy one

Did a nice 15 mile ride this morning and stayed in the aero position for about 85% of the ride, and I dont know but it feels like the ride was easier in the aero then sitting up.  I just did not feel as tired.

Hydration - Does anyone know what a good hydration rate on the bike should be for hot weather.  I have read anywhere from about 12-20minutes drink even if you dont feel the need.  Jeff you might be able to help on this since you have been cycling a long time and you live down in the hot south.

I hope everyone has a great day.

Jeff - Congrats on the jumping in on the race in Dec, the way you are running you will be for sure ready.

I have a group question.  This past weekend I was at the bookstore and purchased the Triathlon Magazine, and wow $9.50 for a magazine.  It was shrinked wrap so I did not get to preview it before buying, btu I thought for $9.50 it better have some good stuff in it.  Well anyway I noticed that when it talked about products the amounts were in a foreign currency and not US. I was wondering if this is always like that or was this a special month?? I have not sat down and read whats all inside.

Steve - Thanks for clearing the temp and recovery issue with this weeks training.

I like the excitement of racing! I never used to be this way Some of the races are local things I'm doing as part of my training plan and some are things Dave and I both signed up for so that's fun too.

Craig, snow in Oregon now!? This is the weirdest year of weather!

Jeff, good job pulling the trigger. That looks like a fun race.

George, I take walk breaks too. My dream is to run the 90 min without taking a break I bet your magazine was from the UK?

Got my swim in this morning. I have a bike ride later which I'm hoping to get in before the isolated thunderstorms blow through!

Johanne