Consistency Equals Success (Page 13)

Joe- that stinks that you are going to lose another season.
it there anything early fall that you can do?

Brian- You get 1 point per day that you do one of the three disciplines for a minimum of 30 minutes. The time is the total time spent on all three disciplines for the month. ie, today I did a bike run brick. I was on the bike for 59:04 which qualified me for the point then I ran for 35:41. So the total time was added to my total. The winner has the most points and the total time is the tie breaker. Feel free t add yourself in

Putting adding everything since June 1st. Today I did a swim this morning working on 750 m sets. Did a run HR test this evening to find LT. Total time today was 35' on the swim and 50' on the run.

Gabe 16 27:01:45
Mitch 15 17:25:20
Lisa 15 17:17:08
Jim 16 16:45:56
Dennis 14 23:15:12
Mark Z 13 18:09:00
Jackie 12 24:14:42
Joe: 10 7:18:00
Barry 08 6:07:18
Kate 07 13:38:18
Mark H 07 7:30:00
Drew 05 5:24:09
Bruno 04 4:55:00
Brian 15 14:36:00



Edited by itsbs2 2014-06-19 11:29 PM

1hr 10k run this afternoon. I have revisited MAF and the run was really easy. Or maybe I'm just lazy.

Gabe 16 27:01:45
Mitch 15 17:25:20
Lisa 15 17:17:08
Jim 16 16:45:56
Dennis 14 23:15:12
Mark Z 14 19:09:00
Jackie 12 24:14:42
Joe: 10 7:18:00
Barry 08 6:07:18
Kate 07 13:38:18
Mark H 07 7:30:00
Drew 05 5:24:09
Bruno 04 4:55:00
Brian 15 14:36:00


Jim, thanks for your comment on the bullet. I have a feeling that someone was just cleaning the tool box or the back of the truck and it just fell out. There was a time when people legally had guns here too, then they banned them after the Port Arthur massacre.

Edited by markz 2014-06-20 3:52 AM

Changing up my routine a little bit to fit my schedule a little better. I will be doing 90% of my running in the AM and I like it so far because I got a PR on my 5K time this morning.(24:57)

Gabe 16 27:01:45
Mitch 15 17:25:20
Lisa 15 17:17:08
Jim 16 16:45:56
Dennis 15 24:20:12
Mark Z 14 19:09:00
Jackie 12 24:14:42
Joe: 10 7:18:00
Barry 08 6:07:18
Kate 07 13:38:18
Mark H 07 7:30:00
Drew 05 5:24:09
Bruno 04 4:55:00
Brian 15 14:36:00

Joe - Sorry for the bad running news. Injuries suck. I am envious of how great your swim is getting. My wife would love it if my gym membership got used as much as yours is...she is always pushing me to swim more to get the value out of the membership.

Swim followed by 6 mile run this morning. Legs feeling better!

Gabe 16 27:01:45
Mitch 16 18:42:52
Jim 16 16:45:56
Dennis 15 24:20:12
Lisa 15 17:17:08
Brian 15 14:36:00
Mark Z 14 19:09:00
Jackie 12 24:14:42
Joe: 10 7:18:00
Barry 08 6:07:18
Kate 07 13:38:18
Mark H 07 7:30:00
Drew 05 5:24:09
Bruno 04 4:55:00


Edited by trisuppo 2014-06-20 8:20 AM

Joe - sorry to hear about the injury - do you know if it was caused by over use? or a muscular imbalance? I had an FMS screen last night and was told to focus on hip and ankle mobility which could lead to injury if I don't. Sorry to state the obvious but don't get an over use injury from swimming!

Brian - welcome aboard - that first race is always special, I still remember my from three years ago like it was yesterday. Don't forget to post a race report here in BT - its useful for you and others to help give encouragement.

As for the challenge - today is a welcomed day off - even after one week of training :-)

Have a great w/end! Mark.

I am now a Triathlete!
On Sunday I completed my first ever Tri - the Olympic distance. I finished in 2:33:51

Thanks Gabe, Jackie and Jim for the advice last week! I truly had fun and make a PR.
It was great to soak in the sport and witness everything go down.

Swim: 28:27 For the first 500 meter I was freaking out a bit because of the cold and swimming against the current.
Bike 1:10 I borrowed a different bike that Thursday... so I'd say that was good for me. I came inches from hitting a goose at mile 3 and somewhere around 20 miles a lady walking a dog decided to jet in front of me to cross over the road. I dodged her - but lost a water bottle. (Oh the adventures)
Run 50:26 Ouch. this was the tough part. Everyone has told me 'the run will be easy for you' - so I though I would just fly. That first mile felt like I was running in place! I'll have to work on more bricks.


this month has been off because of my taper, but I'll add the days anyway. 1 hour bike on the 14th, 30 minute swim then bike on the 19th.

Gabe 16 27:01:45
Mitch 16 18:42:52
Jim 16 16:45:56
Dennis 15 24:20:12
Lisa 15 17:17:08
Brian 15 14:36:00
Mark Z 14 19:09:00
Jackie 12 24:14:42
Joe: 10 7:18:00
Barry 08 6:07:18
Kate 07 13:38:18
Mark H 07 7:30:00
Drew 05 5:24:09
Bruno 06 6:55:00

Glad to hear you had a good race! Great job and congratulations!

7 mile MAF runch 1:08:24

Gabe 16 27:01:45
Mitch 16 18:42:52
Jim 17 17:54:20
Dennis 15 24:20:12
Lisa 15 17:17:08
Brian 15 14:36:00
Mark Z 14 19:09:00
Jackie 12 24:14:42
Joe: 10 7:18:00
Barry 08 6:07:18
Kate 07 13:38:18
Mark H 07 7:30:00
Drew 05 5:24:09
Bruno 06 6:55:00

Congratulations on passing the initiation and officially joining the club. The awkward feeling of transition from bike to run will never go away. I think if you kill a goose on the bike during a you get to keep the meat . I'm not sure if that applies to ladies walking dogs.

Bruno, congratulations! Welcome to the club. Awesome result!!!

Congrats Bruno!!

1:03 on the indoor trainer for some interval work.

Gabe 20 33:22:15
Mitch 16 18:42:52
Jim 17 17:54:20
Dennis 15 24:20:12
Lisa 15 17:17:08
Brian 16 15:39:00
Mark Z 14 19:09:00
Jackie 12 24:14:42
Joe: 10 7:18:00
Barry 08 6:07:18
Kate 07 13:38:18
Mark H 07 7:30:00
Drew 05 5:24:09
Bruno 06 6:55:00

Bruno, big congratulations on getting the first tri out of the way. It will be with you forever.

Brian, welcome to the group. Can't wait to hear about your first tri.

Joe, be patient and heal well. In the meantime, I'm so envious of your swimming. I am finally learning to embrace the swim.

Dennis, glad you're getting some OWS in and you have a coach now.

@gabe - ever hear of a day off....how do you expect us to catch you in the challenge?

@jim - I need you to take a day off too....

Thanks Gabe! She is happy! She again got up at 2am to watch the game! Dedication! Loca!

Following Bruno's footsteps this morning, here is my race report.

The race was on June 8th, and was the Redondo Beach Sprint. Distances were 1/2 mile swim, 6 mile bike, and 2.25 mile run. It was an awesome race for a newbie since it had a local crowd and was very laid back. I expected the bike to be my worst event, but the swim was particularly hard. I was shooting for around a 50 minute finish, and ended up finishing in 54:44. Happy with my time, but know I have a lot of room for improvement.

Like I said, the swim was really rough. I started with a goggle issue so stopped to fix those and then at the turn on the first bouy I swallowed a mouthful or two of water. Following that the swim was pretty uneventful and I got out of the water at 17:29. Following the swim was about a 1/4 mile uphill run to the transition area. This was tough for me because all of the swallowed water was deciding whether it wanted to come back up or not. It had to take the run to transition slow, and my transition time ended up being 3:37.

The bike was pretty short but had a big uphill and some winds to deal with. Uneventful for the most part and I finished that in 18:00.

I had not done a brick workout before the triathlon, so I knew that 'slow' legs following the bike was a possibility, and I definitely felt that (note to self, do some brick workouts!!). I finished the run, and became a triathlete, in 14:39.

I know that everyone says there is no feeling like finishing your first triathlon, and that I am preaching to the choir here, but its so true, what an awesome feeling that was! It fed the fire, and now I am hooked!!!!

My next races are a little up in the air because of some work trips, but it is looking like between now and december I will be doing a couple more sprint distances, a few olympics, and I'm toying with the idea of a HIM, but am not sure if I'm up for it yet.

My new pool toy - http://www.rokasports.com/collections/mens-sim-shorts

Report to follow. Cost justification = roughly equal to a new pair of running shoes.

2 hrs on the trainer this morning (3x20' plus 10' @ 80% FTP)



Gabe 20 33:22:15
Mitch 17 20:42:52
Jim 17 17:54:20
Dennis 15 24:20:12
Lisa 15 17:17:08
Brian 16 15:39:00
Mark Z 14 19:09:00
Jackie 12 24:14:42
Joe: 10 7:18:00
Barry 08 6:07:18
Kate 07 13:38:18
Mark H 07 7:30:00
Drew 05 5:24:09
Bruno 06 6:55:00

@ Joe - Sorry to hear about your season. Hang in there

@ Bruno - Congratulations on your first Tri!

Completed a 4 mile run this morning

Gabe 20 33:22:15
Mitch 17 20:42:52
Jim 17 17:54:20
Dennis 15 24:20:12
Lisa 15 17:17:08
Brian 16 15:39:00
Mark Z 14 19:09:00
Jackie 12 24:14:42
Joe: 10 7:18:00
Barry 09 6:58:28
Kate 07 13:38:18
Mark H 07 7:30:00
Drew 05 5:24:09
Bruno 06 6:55:00

Thanks Jackie, I'm slaying my Dragon 150yds at a time. I'm planning on doing 150yd laps around this buoy line until I work up enough courage to venture out into the real open water.





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1:00:30 on the bike for 20.5 miles.

Mitch- I'm not a machine, Gabe is. He is kicking our butts while injured.

Gabe 20 33:22:15
Mitch 17 20:42:52
Jim 18 18:54:50
Dennis 15 24:20:12
Lisa 15 17:17:08
Brian 16 15:39:00
Mark Z 14 19:09:00
Jackie 12 24:14:42
Joe: 10 7:18:00
Barry 09 6:58:28
Kate 07 13:38:18
Mark H 07 7:30:00
Drew 05 5:24:09
Bruno 06 6:55:00

Edited by JBacarella 2014-06-21 11:42 AM

Brick this morning. 30 mile bike followed by 3 mile run. Total of 2:11

Gabe 20 33:22:15
Jim 18 18:54:50
Mitch 17 20:42:52
Brian 17 17:50:00
Dennis 15 24:20:12
Lisa 15 17:17:08
Mark Z 14 19:09:00
Jackie 12 24:14:42
Joe: 10 7:18:00
Barry 09 6:58:28
Kate 07 13:38:18
Mark H 07 7:30:00
Drew 05 5:24:09
Bruno 06 6:55:00