Got Your Mojo WORKIN'! group - CLOSED (Page 125)

2011-06-01 7:54 PM

in reply to: #3256772

Extreme Veteran

371

Mobile

Subject: RE: Got Your Mojo WORKIN'! group - CLOSED

Craig - I hope it does warm up for you. I dont know how you folks that live up north train in the winter. I can handle running in the cold but not biking. Good luck Craig

Zam92

2011-06-01 8:55 PM

in reply to: #3256772

Member

179

Subject: RE: Got Your Mojo WORKIN'! group - CLOSED

Steve,

Ok, so now I need some advice. After Columbia I took some time to recoop. On Sunday I swam 3200 yards and on Monday I thought I would try a group ride. Well that turned out to be fairly disastrous. I ate a dry english muffin and some gatorade before I left. I met up with this group of pretty good bikers. We went off on our 40 mile ride in 90 plus degree heat on a very hilly ride. Well we got to about 20 miles and stopped to refuel with water and then took off again. In the meantime I had 1/2 of a Goo. That did not set well and I was nauseus and dizzy the whole way back. I had major heat stroke. It was hilly and hot and I had to keep up with the group. I was miserable. I was planning to make this the last ride before Eagleman but I am not sure now. The crowning blow was that I (the only one ) had a flat tire. Since I was at the end of the line, I yelled to the person in front of me but was not sure they heard me. So I flagged down a guy on a motorcycle (Rolling Thunder Guy) and asked if he would inform the group that I had a flat. Well of course several guys had to come back for me and I felt like a total drag on the group (which I was). They were incredibly gracious and plesant about it . So we went on and I proceeded to deteriorate. I tried to keep up but could not. I thought I was in serious trouble and I think in general I am pretty hardy. Well at some point we returned to our starting point and I was so happy. I wanted to get home and have a cold drink and a shower. I slept for 3 hours and go up to drink about 100 oz of water and not feel like I was done. That's a bad day.

So I took yesterday off and swam 2000 yards today without stopping.

My question is, what do I do in the next 10 days to get ready for Eagleman?

I know I need to run but how far and how often? I will do another shorter ride and I think I can swim up until Thursday or Friday of next week.

Ellen

2011-06-01 9:01 PM

in reply to: #3256772

Extreme Veteran

371

Mobile

Subject: RE: Got Your Mojo WORKIN'! group - CLOSED

Ellen - I really hope you get a full recovery from that ride. Sounds like a ride I had a couple weeks ago. I glad they came back and helped you and that you were able to complete the ride. Good luck on your recovery.

Edited by gdsemiller 2011-06-01 9:02 PM

2011-06-01 11:28 PM

in reply to: #3528334

Champion

10618

Subject: RE: Got Your Mojo WORKIN'! group - CLOSED

ELLEN -

Yes, that sure does qualify as a bad day. The thing is, most of us have had rides like that where forces - weather, topography, nutrition, mechanicals - have conspired against us. The good part for you is that you had people who helped you, and while you feel badly that you were a drag on them, people who do group rides regularly just take that in stride -- they have been on both ends of the assistance equation. The other way to view it is that it was about their 900th group ride, and after a certain point these just become....another ride. You probably had more invested in it than they did, just because you were veiwing it as a final tune-up for Eagleman. So! Don't feel too guilty, and just appreciate them for being so good about your situation. The gained some fine karma points from your misfortunes!

What to do, what to do......

Your swimming seems nicely in place -- VERY nicely in place! Eagleman is going to require that you swim only about 2000 yards, and you have done that close on the heels of doing 3200. Holy moly! Now, yu could stop swimming entirely until race day and do fine< I think, but I get clear vibes that the swimming is ehat is making you happy these days....so i think you ought to do a few more sessions just to keep your mood elevated; maybe even buoyant!

For the bike, I think you could benefit from a longish one in this weekend. I say this mostly for the psychological benefits, as I doubt you want to head off on Eagleman with the Monday ride as your last long experience. Of course, E-man might well be warm, but at least in won't have the hills that you faced on Monday; that should be very reassuring for you, and don't downplay it!

And by longish, I don't mean 40+ miles, and maybe time-in-saddle might be more valid. So, how about two hours, a convenient out-and-back somewhere not too topographically challenging. I really do tthink that is key, infact. While hills might've been good for Columbia, they won't translate all that well for eagleman -- those different muscle groups, don't you know. Eman benefits from training that will see you holding a low aero position as well as you can, and that doesn't happen when you're having to brear down to do ascents, and then hang on fopr dear life on the descents. It will make you an overall more complete cyclist.....but won't fit real well for Eagle-specific training.

So, can you make it to some coastal plane area, maybe, where the land is mostly flat and you might get some winds to contend with -- excellent prep for Eagleman! And if you could start your rdie nice and early, maybe by 8, that would also mirror the race quite well, and also keep you from the bulk of the day's heat.

As for the run, let's work backwards. In a perfect world you would have your mileage all in place, and then last week would feature a mid-week (no later than Wednesday) 30-40 minute run, ith MAYBE a middle part where you pick up the pace some. That would be followed by possibly nothing, or just 20 minutes easy on the Friday. The week we're in now would have a long run on Sunday, soemwhere in th 75- to 90-minute range. Just LSD-style: Long Slow Distance. That would be preceded by a "set-up" run a couple of days before (which would be tomorrow!!

), maybe an hour of easy-to-moderate pace -- if possible, a tick or two more brisk than the LSD run.

If you can meet those time goals, that would be great; if not, then of course as close as you can come is best. How do they sound to you? Doable? I doubt desirable, but doable would work!

And you're right about swimming up until the end of next week, but the more I think about, the more I feel that you don't need any more long straight swims. I'm assuming you're still in the pool for your swims, and if so then work on some drills, some faster 50s and 100s, and some kick-work if Active Kicking is part of your race-day paln (it never is for me).

Finally, think hard about what you drank during the Monday ride. You mention Gatorade at home and some water at mile 20, but that's it. You also mention an English muffin and a 1/2gel, and if that's it then I would say that you didn't take in near enough electrolytes to replenish what you were depleting doing a tough ride on a miserable day. PROBABLY you should've made it through a water bottle of energy drink just on those first 20 miles alone, in addition to whatever you had at home. And at that point you would've done well to have a second gel already in your system, along with whatever "real" food suits you on longer rides. Do you have a Bento Box to carry things? For me it carries pretzels and Clif bars and Fig Newtons. If you don't have one, get one at the expo next weekend!

You kind of "bonked" on the ride, and whenever that happens you've found your way into a great learning experience. That's why it would be good to get all of your Monday's food info written down and analyzed, and maybe even calorie-counted, too. You now have a recipe for something that failed you, and you can then effectively move forward from there. I have not done well nutritionally on my last several half-irons, and honest to god I have tried to learn from those experiences. I have also had my share of poorly-executed training rides, and same thing -- I try to learn from those failures and not make the (exact) same mistake another time. That I don't always succeed, however, is another matter.............

Let me know what you think of all this!

2011-06-01 11:36 PM

in reply to: #3526970

Champion

10618

Subject: RE: Got Your Mojo WORKIN'! group - CLOSED

JEFF -

White Rock! NIce! It has been around for quite a while and has a great reputation. It used to run from downtown out around the lake and then back again, i think. Is it about the same now? (Of course, i could be inventing that route right out of thin air, but honest! That's what I seem to remember!)

My firts marathon, in '98, was in mid-Noevember and I didn't start training for it until maybe the second week in August, so you have a much nicer timeline than I had. You also have 11 years of radically improved training plans available to you. I had some, and used one of them, but the scene is so much more user-friendly nowadays. Well done on making the fiscal commitment -- always the first step!

2011-06-01 11:46 PM

in reply to: #3528457

Champion

10618

Subject: RE: Got Your Mojo WORKIN'! group - CLOSED

GEORGE -

I agree with Johanne, that you got one of the UK ones. Kinda too bad, given the cost of them and the fact that you can't figure out pricing on gear, but IMHO the UK tri mags have much better technique articles than what you get here. I especially like 220 Triathlon for that purpose, but you'll find that the one you got is also full of technique information. So, I think you made the right purchase!!

The two main ones over here are Triathlete and Inside Triathlon......and of those two i only regularly buy Triathlete. I.T. changed about 2-3 years ago and went to quarterly publication, I think, and more "personality" pieces and less stuff on how to improve at multisport. (It used to be a worthy complement to Triathlete.) The current issue has Chrissie Wellington on the cover, and it's been on newsstads for a few months....and I still haven't bought it. I love Chrissie, as does everyone, but really -- how much more do I need to know about her?

Again, though --- you made a good purchase. Enjoy the learning opportunity, and when you see the word "kit" it refers to the clothing one wears for racing and training!

2011-06-01 11:54 PM

in reply to: #3524809

Champion

10618

Subject: RE: Got Your Mojo WORKIN'! group - CLOSED

GENE -

I second George on the name "Beast"! I also second his request for race info, but unlike him, I can't enforce anything. He, however, is the local constabulary in these here parts, so you best mind what he says!

Both of those races just-done sound beautiful -- challenging, but at least beautifully situated. Palouse suits me really well (my days in Alberat and Saskatchewan intsilled a love of grasslands in me), and rainshadow deserts are always alluring. Lucky guy!

But second-to-last wave for you?!? No respect for their elders from that race director. 29/30 races will have the decency to send the older folks out fairly early, saving the last waves for the younger punks. I think I'll dispatch George to shake 'em down!

2011-06-02 6:47 AM

in reply to: #3256772

Extreme Veteran

371

Mobile

Subject: RE: Got Your Mojo WORKIN'! group - CLOSED

Ok this week has been a really bad week for training. Monday and Tuesday I took the day off to recover from a rough weekend (Poor Nutrition, lack of sleep due to sleeping on the couch and training in the heat which I have not done much of). Boy I love holidays because Im off work, but it puts a toll on the training. I did a 15.5 mile bike on Wed, I was going to do a 30min run and 1500yds swim today. Woke up this morning and back and left leg was sore. I was afraid to do the run and not have time to recover before Sat race so I went for a swim. I planned to swim an easy 1500yds but my body just gave out at 900yds. I can still feel the effects from last weekend. Im thinking about taking tomorrow off to get some sleep and let the body rest. What is your thoughts, should I still do the 30min easy bike ride tomorrow morning or sleep in and rest? I really hate this training week, I feel like I have not done anything with training. UHHHHH.

I'm meeting for the Team in Training Kick off gathering tonight. I know there is a Team getting together to train for a half marathon or maybe a full, not really sure, but I might try to hook up with them atleast twice a week for a run. I really need to get with some folks that will push my running. After 5 months of training im only able to run a full 2 miles without stopping. I know that I have been off from the leg injury, but I was hoping to be up to 3 miles by now.

I hope everyone has a grat weekend.

Av8rTx

2011-06-02 6:49 AM

in reply to: #3528457

Master

2236

Denison Texas

Subject: RE: Got Your Mojo WORKIN'! group - CLOSED

stevebradley - 2011-06-01 11:36 PM JEFF - White Rock! NIce! It has been around for quite a while and has a great reputation. It used to run from downtown out around the lake and then back again, i think. Is it about the same now? (Of course, i could be inventing that route right out of thin air, but honest! That's what I seem to remember!) My firts marathon, in '98, was in mid-Noevember and I didn't start training for it until maybe the second week in August, so you have a much nicer timeline than I had. You also have 11 years of radically improved training plans available to you. I had some, and used one of them, but the scene is so much more user-friendly nowadays. Well done on making the fiscal commitment -- always the first step!

It starts now at Fair Park, by the Cotton Bowl and heads North toward the lake, through some nice neighbourhoods as well, around the lake and back again. Fair Park has better parking and more room for everything. In recent history it has been at The American Airlines center, where The mavericks play

2011-06-02 7:22 AM

in reply to: #3528591

Champion

10618

Subject: RE: Got Your Mojo WORKIN'! group - CLOSED

GEORGE -

Sleeping on the couch, eh? I think that's where Lynn was close to sending me many a night, back in the day when training was 110% of my life!

If you faded on the swim that was supposed to be 1500 and ended at 900, then that's okay because Grandman is only about 550. So, you'll be fine for that!

Race is Saturday, you're sore this morning.....I'd say to just rest in up. You will gain very little in race fitness between now and then, and could run the risk of aggravating the back or the leg or both. A lot of people will agree with what I just said, but feel the need for a psychological boost and will throw in an effort at something, anyhow. I understand that, but mostly I advise trying to dig into the personal archives for that boost; i.e., look at recent successes as a reminder of what one is capable of. For you there's the great biking you've done, and those overlong swims, and not too long ago there was a run that pleased you, yes? So, those are what you can do and have done.....and will do on Saturday if the body is willing. And that brings us back to allowing some recovery to happen. Full circle!

Having said that, though, if you're feeling at 100% tomorrow you could do that recovery ride, or maybe just a brief "quick-feet" type of run. Quick feet doesn't mean fast pace, but rather just looking at keeping your stride low and compact. Maybe just 5-10 minutes, enough to get the legs feeling a bit less creaky. And a swim is always an option to keep yourself active -- but you don't need distance. If youy're still in the pool, it could be as simple as 25 easy, 25 harder, back and forth. You could work at sighting in the pool, or trying to swim in other swimmers' bubbles. Or you could just do long, langorous strokes -- sort of nice Zen swimming!

Another quick comment is that the night before the night before is the key one for sleep, and for you and Grandman that would be tonight. So, in answer to your question about sleeping in tomorrow morning ---- do it!

I think it's a great idea to run with the Team people, and I'm sure that you'll find a range of training plans in pace. So even with the full marathon people, some of them will not be at aplce in their running that would accommodate you. That is, don't figure that all of them will be at mile 12 in their long runs at this stage of their training. I'm sure you can find a training sub-group that would fit with your own race goals and current running level.

It's really good that you have that option. I have doen all of my training forever solo, but I'm sure I would benefit from a group or two if I had one near me. But I don't, so that's that. It's also pretty obvious that you're very socialble, so there is that benefit for you, too. Win-win!

2011-06-02 7:25 AM

in reply to: #3528594

Champion

10618

Subject: RE: Got Your Mojo WORKIN'! group - CLOSED

JEFF -

Nice about Fair Park and the Cotton Bowl. That area was really down and out in the mid-80s, and hopefully it has been fixed up some since then. The good old Cotton Bowl deserves a lot of love!

Av8rTx

2011-06-02 7:57 AM

in reply to: #3528636

Master

2236

Denison Texas

Subject: RE: Got Your Mojo WORKIN'! group - CLOSED

stevebradley - 2011-06-02 7:25 AM JEFF - Nice about Fair Park and the Cotton Bowl. That area was really down and out in the mid-80s, and hopefully it has been fixed up some since then. The good old Cotton Bowl deserves a lot of love!

The area is what you remember. Fair park its self is ok, but the run goes through the Swiss Ave area, bit of Deep Ellum and the nicer areas around White Rock, Lake Highlands

Zam92

2011-06-02 11:05 AM

in reply to: #3256772

Member

179

Subject: RE: Got Your Mojo WORKIN'! group - CLOSED

Steve,

I really appreciate your time and attention to my little problem (which seems like a big problem to me). I will run today and ride on Saturday for about 2 hours. Then on Sunday I will do a LSD run for about 75 minutes. I will do small stuff next week looking toward being rested for Sunday, June 12th. It will be fine. If I don't die I'll be stronger. Isn't that what they say? Off to the Y, since for once I do not have a noon time meeting.

Ellen

2011-06-02 11:24 AM

in reply to: #3529139

Champion

10618

Subject: RE: Got Your Mojo WORKIN'! group - CLOSED

ELLEN -

Yeah, if it doesn't kill you it will make you stronger. (Easy for THEM to say!

)

Also, one person's little problem is another person's big problem, and I guess that's how I try to approach things here. That is, it may seem like a little problem to you, but I'm going to assume it's a bit bigger than it really might be -- just to be on the safe side!

There's an awful lot of psychology and self-chatter in this game of ours, and I'm just not too certain that any of us are completely honest with ourselves, in any myriad number of ways -- and that can extend to making something seem smaller than it might really be. Of course, I HOPE that for you it is just a small thing, overall!

Have a good swim!

(For me, I'm back in open water -- three times in the past four days. Thunderstorms notwihstanding, it's swimmable until mid-October. Halleloo!!!!!)

(Still Yoga comments I owe you, I do.)

(I'm only sporadically addled.)

(Or is that one of the myriad ways in which I'm not entirely honest with myself??

)

Edited by stevebradley 2011-06-02 1:52 PM

2011-06-02 2:22 PM

in reply to: #3524516

Champion

10618

Subject: RE: Got Your Mojo WORKIN'! group - CLOSED

LORI -

As I said the other day -- yes and yes. I'm not sure you did 7 minutes worth of lazing it towards the end, but if you make the commitment and decide to spend some quality time in the pain cave (I like that, hadn't heard it before!) during the still-to-be-determined October H-M, I really think you have a good shot at it.

And what will help you, I think, is a few overlong runs. I'm never a huge fan of people going way overlong, but if you could manage three or four runs of up 14 or 15 miles (and maybe one approaching 16??), that would get you over the hump you found yourself on at Madison.

How much of that do you figure was fatigue, as oposed to just deciding that it was time to truly enjoy the day? You certainly did keep a sweet pace for those first nine miles, and doing the tangents was brilliant; it's amazing how many people don't do them. The drop-offf in pace from 9:16 to 9:22 between miles 7 and 9 scarcely registers, wheras many pothe people are flagging badly at that point. Really well done!

as for fuleing....you could've done more. Missing that first aid station could've come come and bit you, but your early-run pace suggests that you were fine without anything there. Whew! Another gel might've helped, as would've more Gat.End. along the way. And unless you were (a) sweating profusely, (b) cramping, or (c) hallucinating, you probably didn't need any electrolytes en route. What were the temps?

So ------- which H-M has caught your fancy?

2011-06-03 7:48 AM

in reply to: #3529559

Champion

10618

Subject: RE: Got Your Mojo WORKIN'! group - CLOSED

ALEX -

Are you doing any part of Pawling tomorrow? If so, enjoy and learn from whatever you do and see!

astorm65

2011-06-03 10:36 AM

in reply to: #3530421

Veteran

283

New York

Subject: RE: Got Your Mojo WORKIN'! group - CLOSED

stevebradley - 2011-06-03 8:48 AM ALEX - Are you doing any part of Pawling tomorrow? If so, enjoy and learn from whatever you do and see!

STEVE,

Yes, I am going to minimally do the swim. I don't have the results back from my MRI yet and my knee is still a bit off so not sure about the bike yet. I definitely won't be doing the run. I am going to drive the bike course tonight on my way home to check it out and see if I think it is do able with my gimpy knee. If it is, I will ride, if not just the swim then. It will be my first open water swim as well as my first swim in a wet suit so I am just going to take it easy.

Who else is racing this weekend???

Alex

akaye

2011-06-03 1:38 PM

in reply to: #3256772

Member

Philadelphia, PA

Subject: still here!

Hey folks, still here and plugging away! great to read about everyone's races, very impressive...

As for me, I lost 15 lbs since 12/1/10 which is the first week I started tri training. That week I did 2 hours of training (2 walks, 1 bike, 1 strength).

This week I've done almost 4 hours of workouts (2 swims, 2 runs, 2 strength training, 1 bike) + I have an hour bike on Sunday yet to go.

Feeling great. My kids think it's funny that my clothes from last summer are now way too big!

2011-06-03 2:06 PM

in reply to: #3256772

Extreme Veteran

371

Mobile

Subject: RE: Got Your Mojo WORKIN'! group - CLOSED

Alex - Good luck tomorrow, I hope you get to do the bike portion.

Adam - Great job on the weight loss and also increasing your training. Keep it up.

Im racing the Grandman Tri here in Alabama. 1/3 mile swim so I guess its about 500-600yds, then 18 mile bike and 3.1 mile run. Looking forward to the race. My last sprint was 2hrs 14min back in April and I want to go for sub 2hrs on this one. The swim is about 100yds longer, bike 2 miles longer but the run is 1 mile less than the April race. We will se what happens, but the heat is what Im worried about. Check out the below photo, this was taken today and its supposed to be hotter than that tomorrow. Yikes

Edited by gdsemiller 2011-06-03 2:07 PM

(Hot2.jpg)

Attachments
----------------
Hot2.jpg (60KB - 17 downloads)

Av8rTx

2011-06-03 2:16 PM

in reply to: #3531405

Master

2236

Denison Texas

Subject: RE: Got Your Mojo WORKIN'! group - CLOSED

gdsemiller - 2011-06-03 2:06 PM

Alex - Good luck tomorrow, I hope you get to do the bike portion.

Adam - Great job on the weight loss and also increasing your training. Keep it up.

98 degrees today!

astorm65

2011-06-03 2:37 PM

in reply to: #3531405

Veteran

283

New York

Subject: RE: Got Your Mojo WORKIN'! group - CLOSED

gdsemiller - 2011-06-03 3:06 PM

Alex - Good luck tomorrow, I hope you get to do the bike portion.

Adam - Great job on the weight loss and also increasing your training. Keep it up.

Thanks! Hydration!!! make sure you all in that hot humid temps stay hydrated!

2011-06-03 10:20 PM

in reply to: #3530876

Champion

10618

Subject: RE: Got Your Mojo WORKIN'! group - CLOSED

ALEX -

Allrighty! I'll really look forward to your swim/wetsuit report -- two for the price of one!

If you're feeling at all apprehensive, just start to the back of the floating-and-treading-water masses. Even if you are 15 feet back of the starting line, it doesn't take long at all to swim 15 feet, and you get some peace of mind, if necessary.

Have fun with whatever you do tomorrow, and take the time to dig the vibe and scout the techniques of the more experienced types!

2011-06-03 10:25 PM

in reply to: #3531344

Champion

10618

Subject: RE: still here!

ADAM -

Say hey! You're still with us!

And I see you've been flying quite nicely under the radar, as attested by the impressive weight loss. Mercy!

Very nice work, too, on bumping up the workouts; those swims and runs look mighty fine there! It's still over two months 'til the first race, so your progression is moving on a good trajectory towards 10 August. Woo-hoo!

Keep in touch....regularly....okay??

2011-06-03 10:33 PM

in reply to: #3531459

Champion

10618

Subject: RE: Got Your Mojo WORKIN'! group - CLOSED

GEORGE -

Heed Alex's fine advice -- HYDRATION! Don't even think about skipping an aid station, y'hear?

Enjoy the swim this time, and you probably will, knowing how it works. I expect you'll have a great bike (you've sure done the work for it!), and the lesser mileage of the run will be a bonus --especially if the pavement is poppin' in the heat!

And seeing as how you are the Race Report Constabulary, we expect yours within minutes of crossing the finish line. Hup-hup!!

2011-06-04 1:28 PM

in reply to: #3256772

Extreme Veteran

371

Mobile

Subject: RE: Got Your Mojo WORKIN'! group - CLOSED

Well the race is over. I missed my goal by 7 minutes. Time was 2hrs 7 min. It was a hot race,, temps got up to 97. Here is rough time, i will post the official time when they post it. Swim was 10:03, T1 3:28, Bike 1hr 3 min, T2 2:43 Run 47:38 I did not hit lap on the watch when I should, sometimes it might have been a minute later. I was happy with everything except the run, or should I say the walk. I could not catch my breath and when I was running it felt like my heart rate was really high. I have not felt like that before. I really need to work on my running. Hydratioon was good on the bike and I hit all 3 water stations on the run. I have until 7/23 to get my run going for my next tri. The bike is going to be like 26 miles and the run 7 miles.