SBR Utopia - OPEN (Page 13)
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Member ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() TriAya - 2012-12-29 11:08 AM Do what I do and just get on naked in bare feet to start off with. When you realize it's not so bad but it'd be a lot better with gear, hop off and take a couple minutes to get kitted out, then hop back on and enjoy the ride even more. Amazingly, I do the exact same thing.
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Regular ![]() ![]() ![]() ![]() ![]() | ![]() Hi I live in Austin, Texas and can train year round. I did my first sprint tri last year. I am 51 years old and alternate swim, bike, run seven days a week. Goals: eight pounds above race weight, consistent workouts, need more flexibility and a better power to weight ratio. Last year: Marble Falls "tri with the hills" sprint ; one hour 26 min. This year: Repeat same race win my age group. Cervelo ps2 newest addition to my training. |
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![]() Had a really good 50 mile group ride. Pushed about 20-25 more watts overall than I have been recently. Looks loke the cycling fitness is starting to come back. |
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Member ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Alright, the training abyss that was the beginning of this week is over. Good run yesterday, 1:45 on the LBS computrainer this morning (mostly sub-threshold with 14x :30on/:30off building up to about 180% on the last :30) and followed up with four miles this afternoon. Felt good.
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Member ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() I have a run question. My 5K PR is 26:33 during a sprint, but that course was way short and my Garmin measured pace at 8:35. Not realizing it, I ran a 26:23 (Garmin-measured 3.15) a month ago. I've listed the splits from my 4-miler this afternoon below. I've always thought it would be cool to run under 25, but haven't given it much thought. Mile 4 at 8:09 below sort of jumped out at me. I'm pretty sure this section was relatively flat, but the entire run was pretty easy - deliberate, but conversational pace. If I run another 5K, it would definitely be with the intent of hitting just under 25. So the question is, how do you know you're ready to try to hit a particular target in a 5K?
Edited by Goosedog 2012-12-29 4:47 PM |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Hit the pool for 3300 yards today. Easing back into my run tomorrow, PF still present... |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Goosedog - 2012-12-29 4:46 PM How hard did those 4 miles feel? 80%, 70% etc. adrenaline does wonders on race day. Example: a couple years ago I had a 5K coming up so I ran the course 3 days before the race. I felt like I was running at at least 90% effort and ran 23 minutes and change. I wasn't feeling too good about my speed so expected I'd run 22 something on race day. Turned out I ran 21:10! I'd say if you're hitting 26 ish on training runs you're ready to throw down sub 25's assuming its not a hill course etc.I have a run question. My 5K PR is 26:33 during a sprint, but that course was way short and my Garmin measured pace at 8:35. Not realizing it, I ran a 26:23 (Garmin-measured 3.15) a month ago. I've listed the splits from my 4-miler this afternoon below. I've always thought it would be cool to run under 25, but haven't given it much thought. Mile 4 at 8:09 below sort of jumped out at me. I'm pretty sure this section was relatively flat, but the entire run was pretty easy - deliberate, but conversational pace. If I run another 5K, it would definitely be with the intent of hitting just under 25. So the question is, how do you know you're ready to try to hit a particular target in a 5K?
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![]() | ![]() Got my 16 miler in today and now off to Whistler for 4 days. Plan on running, cross country skiing, snowshoeing and maaaaybe some beer drinking. |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Hit >100 miles running this month. I haven't done that for a while. Now I need to go see what my high monthly running mileage is to see if in the next two days I can beat that. I kind of want to do some form of 2013 miles in 2013. Too gimmicky? |
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![]() | ![]() Asalzwed - 2012-12-29 4:23 PM Got my 16 miler in today and now off to Whistler for 4 days. Plan on running, cross country skiing, snowshoeing and maaaaybe some beer drinking. I miss Whistler. Have a good trip |
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Elite ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() bzgl40 - 2012-12-29 7:56 PM Asalzwed - 2012-12-29 4:23 PM Got my 16 miler in today and now off to Whistler for 4 days. Plan on running, cross country skiing, snowshoeing and maaaaybe some beer drinking. I miss Whistler. Have a good trip I've never been but I'm going to be in Vancouver in a couple of weeks, may venture off that way if I have time. You should check out the IM course for Chris. |
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Elite ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Goosedog - 2012-12-29 6:15 PM Alright, the training abyss that was the beginning of this week is over. Good run yesterday, 1:45 on the LBS computrainer this morning (mostly sub-threshold with 14x :30on/:30off building up to about 180% on the last :30) and followed up with four miles this afternoon. Felt good.
180% - ouch! I had a 3x15' @ 99% on the trainer this evening - that was rough. Supposed to get a run in today as well but had a very busy day and I've also been dealing with some discomfort in my left leg. My wife has Internet Doctor diagnosed it as shin splints caused by a very tight Soleus muscle. I always stretch after my workouts but I've never done a Soleus specific one. I really felt it when I tried the stretch. I'll have to pay close attention to that to work it out. |
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Elite ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() reecealan - 2012-12-29 6:59 PM Goosedog - 2012-12-29 4:46 PM How hard did those 4 miles feel? 80%, 70% etc. adrenaline does wonders on race day. Example: a couple years ago I had a 5K coming up so I ran the course 3 days before the race. I felt like I was running at at least 90% effort and ran 23 minutes and change. I wasn't feeling too good about my speed so expected I'd run 22 something on race day. Turned out I ran 21:10! I'd say if you're hitting 26 ish on training runs you're ready to throw down sub 25's assuming its not a hill course etc.I have a run question. My 5K PR is 26:33 during a sprint, but that course was way short and my Garmin measured pace at 8:35. Not realizing it, I ran a 26:23 (Garmin-measured 3.15) a month ago. I've listed the splits from my 4-miler this afternoon below. I've always thought it would be cool to run under 25, but haven't given it much thought. Mile 4 at 8:09 below sort of jumped out at me. I'm pretty sure this section was relatively flat, but the entire run was pretty easy - deliberate, but conversational pace. If I run another 5K, it would definitely be with the intent of hitting just under 25. So the question is, how do you know you're ready to try to hit a particular target in a 5K?
Yeah, I think if the 26:xx was at an easy pace, you are ready to give the sub 25 a good go. For a 5k for me, the difference between race pace and easy pace is 5-6 minutes. |
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Elite ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() dustytrails - 2012-12-29 3:08 PM Hi I live in Austin, Texas and can train year round. I did my first sprint tri last year. I am 51 years old and alternate swim, bike, run seven days a week. Goals: eight pounds above race weight, consistent workouts, need more flexibility and a better power to weight ratio. Last year: Marble Falls "tri with the hills" sprint ; one hour 26 min. This year: Repeat same race win my age group. Cervelo ps2 newest addition to my training. Welcome to the group. When is the race for this year? I see your goal is to win your AG, how much time do you think you need to drop to accomplish that and where will you be focusing your efforts? |
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Master![]() ![]() ![]() ![]() ![]() ![]() | ![]() Got in a few solid 20 min tempos on the bike, but not quite as many as I wanted. Oh well. Still ended up with the same TSS as a basic 2 hr aerobic ride in much less time. Probably worked out better since it was at a higher effort, so long as I do ok tomorrow (which I should). All this swimming is tough on my aerobic system, but I need it. Both for the swimming and to strengthen that up. And that's what stopped the ride. Wasn't sure if I'd be ok for Masters tomorrow if I kept going, especially with it being the longer 1.5 hr session. |
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Regular ![]() ![]() ![]() ![]() ![]() | ![]() marble falls tri mid-summer 2013. running is my strong event. but having a non road bike ruined my run last year. so with cervelos help i should avoid brick legs this time. if i can actually run a conservative eight minute mile i might win AG. my swim time was not so great but i already put way more time into swimming than bike/run......more flexibility is prolly only way to get faster in the swim. There always a chance someone new and faster will pop into the mix, as well. haha |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() | ![]() KeriKadi - 2012-12-28 8:56 AM Tomorrow I am signed up for an LT cycling test at a studio I have never been too kind of excited and scared!
How did the LT test go ? |
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Elite ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Snowstorm here today, I still got a 40 minute run in. I kind of like running in conditions like that at times but there is only so much of it I can take. |
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![]() | ![]() axteraa - 2012-12-30 6:36 AM Snowstorm here today, I still got a 40 minute run in. I kind of like running in conditions like that at times but there is only so much of it I can take. Nice job. Yeah, it's always fun but up to a point. |
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Pro ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() axteraa - 2012-12-30 8:36 AM Snowstorm here today, I still got a 40 minute run in. I kind of like running in conditions like that at times but there is only so much of it I can take. I like running in snow as well. It gives me a fleeting moment of 'bad-azz" - passes pretty quickly though. We got about 6 inches overnight but the roads are plowed so I may go out for something pretty short in a bit. I have a 90 min masters swim later today. I'm really hoping for a light, end of year type w/o. My arms/shoulders are tired. |
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Elite ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() kcarroll - 2012-12-30 9:57 AM axteraa - 2012-12-30 8:36 AM Snowstorm here today, I still got a 40 minute run in. I kind of like running in conditions like that at times but there is only so much of it I can take. I like running in snow as well. It gives me a fleeting moment of 'bad-azz" - passes pretty quickly though. We got about 6 inches overnight but the roads are plowed so I may go out for something pretty short in a bit. I have a 90 min masters swim later today. I'm really hoping for a light, end of year type w/o. My arms/shoulders are tired. Hmm, I always remember end of year swim practices to be painful and gruelling.... |
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Pro ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() axteraa - 2012-12-30 9:00 AM kcarroll - 2012-12-30 9:57 AM axteraa - 2012-12-30 8:36 AM Snowstorm here today, I still got a 40 minute run in. I kind of like running in conditions like that at times but there is only so much of it I can take. I like running in snow as well. It gives me a fleeting moment of 'bad-azz" - passes pretty quickly though. We got about 6 inches overnight but the roads are plowed so I may go out for something pretty short in a bit. I have a 90 min masters swim later today. I'm really hoping for a light, end of year type w/o. My arms/shoulders are tired. Hmm, I always remember end of year swim practices to be painful and gruelling.... Hey, a girl's gotta have hope. Speaking of hope, this is one of the events I'm putting on my goal list. Maybe 2013, but 2014 for sure. NYC Little Red Lighthouse 10k swim. I have some work to do if I'm going to make the cut-off. Tidal assist will be needed. http://www.nycswim.org/Event/Event.aspx?Event_ID=2311 |
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Elite ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() kcarroll - 2012-12-30 10:16 AM Hey, a girl's gotta have hope. Speaking of hope, this is one of the events I'm putting on my goal list. Maybe 2013, but 2014 for sure. NYC Little Red Lighthouse 10k swim. I have some work to do if I'm going to make the cut-off. Tidal assist will be needed. http://www.nycswim.org/Event/Event.aspx?Event_ID=2311 I'm sure that it's just standard open water swim rules but men can't even wear jammers! |
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![]() axteraa - 2012-12-30 3:36 AM Snowstorm here today, I still got a 40 minute run in. I kind of like running in conditions like that at times but there is only so much of it I can take. About to get ready for my run...no snow...but I hear the community sprinklers going off...now sure how much of it I can take. |
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![]() | ![]() NAME: John STORY: Ive been somewhere between the Couch and Avid Cyclist for 10 years. I am determined this year dramatically step things up. Coming off a severe sprained ankle but feel like I am on the downhill side of recovery. I am a single father of 4 and my children are finally (almost self sufficient GOALS: For sure a Sprint FAMILY STATUS: Single father of 4. Trying to talk 2 kids into joining me on this journey. CURRENT TRAINING: Recovering since July so just starting to ramp things back up. At the moment its mostly gym treadmill. WHAT WOULD MAKE ME A GOOD MEMBER OF THIS GROUP: I will provide the opportunity for lots of advice |
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