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swbkrun mentor group 6 years running closed (Page 136)
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 2012-08-31 5:52 PM in reply to: #4390561 |
Elite  3072    san francisco |  Subject: RE: swbkrun mentor group 6 years running closedjfought - 2012-08-31 2:55 PM SSMinnow - 2012-08-31 12:51 PM badgerintx - 2012-08-31 11:17 AM jfought - 2012-08-31 10:28 AM I know it's a little late to be figuring this out, but ...... I'm sitting here writing my race plan for tomorrow morning and trying to figure out my nutrition. I'm planning on having 2 waterbottles on the bike with heed in both of them. (this will be about 36 oz of water with the powdered heed mixed in). Last year the swim took me 38 min, bike was 1:27, and I'm hoping to do the run in 1:08. I've trained with gels and I tolerate them fine, but how many and how often? The weather is shaping up to be good, overcast for most of the morning, temps in the 70 (with moderate humidity), and not much wind. How much HEED per water bottle? HEED is about 105 calories per scoop. If your bottles have 4 scoops in them that is over 400 calories for under 3 hours of racing. That should be more than plenty at roughly 135 cal per hour. If you really feel like you need a gel, grab one half way through the run right before you put the hammer down........ So, I guess I agree with Fatty! If you fueled on the bike you could get away with doing nothing on the run but water especially given those temps. I would aim for between 30-40CHOs/hour and you 'll be fine. If worried, carry a gel with you as back up. I give you credit. I think Heed tastes crap. Only thing I've ever tried is gatorade (too sugary and sticky), and Heed--which I still buy in the single serving packets @ 100 calories (26-27 CHOs) each. Kim, I usually put water in my aero bottle and my Heed in the other, but I always drink the water first and then refill my aero bottle from the other with the Heed in it. I don't like to reach for the one below my seat any more often than necessary. I was thinking about using Heed in both and not worrying about any gel on the bike. John, not a "wing it" kind of girl in the race. Sorry. What's this talk of "picking up something on the bike course"? I've never had a race that included an aid station on the bike ride. Need to do a longer race before I'll see that happening. So, I think I'll go with a gel before the race, the Heed in both bottles on the bike and then water on the run course with a gel in my pocket for insurance. Oh, and my chain keeps coming off when I downshift going uphill. I've had it to two different bike shops and it's still happening. Probably just user error. Is there some sort of mandatory shifting pattern I'm supposed to go through when I approach a hill and climb? Tony? Dino? Anyone? Christina, You are amazing and awesome. You have trained for an Ironman with young kids at home and a husband that is less than stellar. Good lord, you've done the hard work! You know how strong you are, so go out an show everyone!!! Hugs.
I'll be anyone! Jayne, this may be too simplistic and maybe your question is more complicated, but when I am approaching a hill that I know I am going to need to get into an easier gear for, I will get my rear cassette into the middle, that way, I won't "cross-chain", in other words, you do not want to be in the big ring front and big ring back- and then shift to the small ring front, it is more likely to drop in that situation...this way, once you are in the small ring in front, you can then click up to the bigger rings (easier gears as you start climbing or the grade steepens) without a problem. |
| 2012-08-31 6:22 PM in reply to: #4123816 |
Extreme Veteran 668  NW Georgia | Subject: RE: swbkrun mentor group 6 years running closed I spent over an hour with the PT today and am going back in the morning for more fun and excitement. We had a really good exchange of information and I left feeling optimistic about running again. I have been cleared to "race" Sunday, but may end up walking a lot of the run depending on how my foot feels. At least it's supposed to be a beautiful course.
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| 2012-08-31 7:04 PM in reply to: #4123816 |
Master 1497 Maryland | Subject: RE: swbkrun mentor group 6 years running closed Good luck to our racers and remember to relax and enjoy! Tracy, awesome that you registered, watch out for that perv John posted too : ) Kim, I know you will enjoy Disney!! Have a lot of FUN!! |
| 2012-08-31 7:24 PM in reply to: #4390643 |
Expert 847 Brevard, North Carolina | Subject: RE: swbkrun mentor group 6 years running closed kt65 - 2012-08-31 6:52 PM jfought - 2012-08-31 2:55 PM SSMinnow - 2012-08-31 12:51 PM badgerintx - 2012-08-31 11:17 AM jfought - 2012-08-31 10:28 AM I know it's a little late to be figuring this out, but ...... I'm sitting here writing my race plan for tomorrow morning and trying to figure out my nutrition. I'm planning on having 2 waterbottles on the bike with heed in both of them. (this will be about 36 oz of water with the powdered heed mixed in). Last year the swim took me 38 min, bike was 1:27, and I'm hoping to do the run in 1:08. I've trained with gels and I tolerate them fine, but how many and how often? The weather is shaping up to be good, overcast for most of the morning, temps in the 70 (with moderate humidity), and not much wind. How much HEED per water bottle? HEED is about 105 calories per scoop. If your bottles have 4 scoops in them that is over 400 calories for under 3 hours of racing. That should be more than plenty at roughly 135 cal per hour. If you really feel like you need a gel, grab one half way through the run right before you put the hammer down........ So, I guess I agree with Fatty! If you fueled on the bike you could get away with doing nothing on the run but water especially given those temps. I would aim for between 30-40CHOs/hour and you 'll be fine. If worried, carry a gel with you as back up. I give you credit. I think Heed tastes crap. Only thing I've ever tried is gatorade (too sugary and sticky), and Heed--which I still buy in the single serving packets @ 100 calories (26-27 CHOs) each. Kim, I usually put water in my aero bottle and my Heed in the other, but I always drink the water first and then refill my aero bottle from the other with the Heed in it. I don't like to reach for the one below my seat any more often than necessary. I was thinking about using Heed in both and not worrying about any gel on the bike. John, not a "wing it" kind of girl in the race. Sorry. What's this talk of "picking up something on the bike course"? I've never had a race that included an aid station on the bike ride. Need to do a longer race before I'll see that happening. So, I think I'll go with a gel before the race, the Heed in both bottles on the bike and then water on the run course with a gel in my pocket for insurance. Oh, and my chain keeps coming off when I downshift going uphill. I've had it to two different bike shops and it's still happening. Probably just user error. Is there some sort of mandatory shifting pattern I'm supposed to go through when I approach a hill and climb? Tony? Dino? Anyone? Christina, You are amazing and awesome. You have trained for an Ironman with young kids at home and a husband that is less than stellar. Good lord, you've done the hard work! You know how strong you are, so go out an show everyone!!! Hugs.
I'll be anyone! Jayne, this may be too simplistic and maybe your question is more complicated, but when I am approaching a hill that I know I am going to need to get into an easier gear for, I will get my rear cassette into the middle, that way, I won't "cross-chain", in other words, you do not want to be in the big ring front and big ring back- and then shift to the small ring front, it is more likely to drop in that situation...this way, once you are in the small ring in front, you can then click up to the bigger rings (easier gears as you start climbing or the grade steepens) without a problem. Kim, I think you're right on the money....again. David, Glad to hear you are working with a PT, and good luck with your run, or walk, or walk/run. Just enjoy the day. |
I've been paying more attention to what gears I'm in when I've been dropping the chain and it seems to be when I'm zipping along nice and fast in my highest gears (front and back) then as I start to slow down, I start working through the rear cassette and next thing I know I'm into the hill and have to shift the front chain ring and bam, off goes the chain. On my really short ride tonight I made sure to shift into the smaller chain ring while I was more in center of the rear cassette and had no problems. Going to be really careful tomorrow.| 2012-08-31 9:29 PM in reply to: #4389526 |
Master 2005 Silverton, Oregon | Subject: RE: swbkrun mentor group 6 years running closed Good luck to all our racers this weekend, and have fun!!! Christina- no lying needed, you are going to do great! I can't wait to track you and watch you become an Ironman. Go get it, girl! Tracy and David- Congrats on the IM registrations! Enjoy the journey!
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| 2012-09-01 2:08 AM in reply to: #4123816 |
Expert 1038 Noosa | Subject: RE: swbkrun mentor group 6 years running closed Ok here's August's numbers, today is the first day of Spring here so I'm now officially not in the offseason. I'm pleased that I've got back into swimming and my cycling's picking up again after the marathon; my plan for the running is to be able to complete the first week of the IM plan when I'm due to start in early October (injury free...)
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| 2012-09-01 4:49 PM in reply to: #4123816 |
Champion 6973 marietta | Subject: RE: swbkrun mentor group 6 years running closed Does anyone ever run a fever for a couple hours after a long workout. And it presents a couple hours after the workout ends. |
| 2012-09-01 5:42 PM in reply to: #4391409 |
Expert 653 Henderson, NV | Subject: RE: swbkrun mentor group 6 years running closed fattyfatfat - 2012-09-01 2:49 PM Does anyone ever run a fever for a couple hours after a long workout. And it presents a couple hours after the workout ends. How much of a fever? A slight fever could be from inflammation from the long workout. Ibuprofen will help with the fever and the inflammation. AND take an ice bath!
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| 2012-09-01 6:36 PM in reply to: #4391448 |
Champion 6973 marietta | Subject: RE: swbkrun mentor group 6 years running closed cbarnes1 - 2012-09-01 6:42 PM Thanks man. Great to know. Slight fever it is. Ibuprofen knocked it down tonight. Ice bath... Damn I'm Irish so it's already embarrassing. But ok, will try this too. At least I can keep the beer cold. fattyfatfat - 2012-09-01 2:49 PM Does anyone ever run a fever for a couple hours after a long workout. And it presents a couple hours after the workout ends. How much of a fever? A slight fever could be from inflammation from the long workout. Ibuprofen will help with the fever and the inflammation. AND take an ice bath!
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| 2012-09-01 8:52 PM in reply to: #4123816 |
Expert 847 Brevard, North Carolina | Subject: RE: swbkrun mentor group 6 years running closed RR is up. 3rd in ag. How was that ice bath, John? I've had long workouts that left me feeling overheated all night. |
| 2012-09-02 5:47 AM in reply to: #4391514 |
Master 1497 Maryland | Subject: RE: swbkrun mentor group 6 years running closed fattyfatfat - 2012-09-01 7:36 PM cbarnes1 - 2012-09-01 6:42 PM Thanks man. Great to know. Slight fever it is. Ibuprofen knocked it down tonight. Ice bath... Damn I'm Irish so it's already embarrassing. But ok, will try this too. At least I can keep the beer cold. fattyfatfat - 2012-09-01 2:49 PM Does anyone ever run a fever for a couple hours after a long workout. And it presents a couple hours after the workout ends. How much of a fever? A slight fever could be from inflammation from the long workout. Ibuprofen will help with the fever and the inflammation. AND take an ice bath!
Ha, ice baths work for me! No embarrassment : ) |
| 2012-09-02 5:48 AM in reply to: #4391656 |
Master 1497 Maryland | Subject: RE: swbkrun mentor group 6 years running closed jfought - 2012-09-01 9:52 PM RR is up. 3rd in ag. How was that ice bath, John? I've had long workouts that left me feeling overheated all night. Way to go Jayne! |
| 2012-09-02 8:41 AM in reply to: #4391656 |
Champion 9060 Charlottesville, Virginia | Subject: RE: swbkrun mentor group 6 years running closed jfought - 2012-09-01 9:52 PM RR is up. 3rd in ag. How was that ice bath, John? I've had long workouts that left me feeling overheated all night. Great job Jayne! |
| 2012-09-02 9:12 AM in reply to: #4123816 |
Expert 1797 CHARLOTTESVILLE, Virginia | Subject: RE: swbkrun mentor group 6 years running closed Who is this strange person posting?!?! Oh it's me. Hi gang. :-) Awesome on the AG finish Jayne. Did that mental image from FB help? And John, I dread ice baths although I swear they work. I cheat a bit and start in a cold bath then add ice. It seems to give my body a chance to adjust and I still get the benefits from the ice bath. Good luck. :-)
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| 2012-09-02 9:54 AM in reply to: #4391917 |
Expert 847 Brevard, North Carolina | Subject: RE: swbkrun mentor group 6 years running closed sdalessio - 2012-09-02 10:12 AM Who is this strange person posting?!?! Oh it's me. Hi gang. :-) Awesome on the AG finish Jayne. Did that mental image from FB help? And John, I dread ice baths although I swear they work. I cheat a bit and start in a cold bath then add ice. It seems to give my body a chance to adjust and I still get the benefits from the ice bath. Good luck. :-) Hi Sam!! Yes, as a matter of fact I thought about that "scary image" several times. Made me laugh out loud! For the ice baths I leave my bike shorts on and even my socks. My feet get so cold they just ache. Feels great on tired legs. I nice cup of hot chocolate always helps too. |
| 2012-09-02 10:01 AM in reply to: #4123816 |
Expert 847 Brevard, North Carolina | Subject: RE: swbkrun mentor group 6 years running closed Hubs and I got home from the race yesterday and he decided to go out for his standard run. He came home drenched in sweat and panting. He came over and bowed down to me. He said, "OMG, the humidity is so high I couldn't breathe. I have no idea how you pulled off that Oly. That was brutal!" That made me smile |
Got me some street cred.| 2012-09-02 11:25 AM in reply to: #4391962 |
Master 2501 | Subject: RE: swbkrun mentor group 6 years running closed jfought - 2012-09-02 8:01 AM Hubs and I got home from the race yesterday and he decided to go out for his standard run. He came home drenched in sweat and panting. He came over and bowed down to me. He said, "OMG, the humidity is so high I couldn't breathe. I have no idea how you pulled off that Oly. That was brutal!" That made me smile So awesome!! Congratulations on a great race! And Sam!!! So nice to see you 'round these parts!! Miss you! |
| 2012-09-02 12:54 PM in reply to: #4123816 |
Champion 6973 marietta | Subject: RE: swbkrun mentor group 6 years running closed Awesome race jayne. Congrats!! sAMMMMMmMmIe!!!! You shouldn't t be stranger so much. Sorry you only ran a 1:40, Kim. One day you'll be able to run fast.... like me. |
| 2012-09-02 5:14 PM in reply to: #4123816 |
Extreme Veteran 668 NW Georgia | Subject: RE: swbkrun mentor group 6 years running closed |
| 2012-09-02 5:39 PM in reply to: #4392106 |
Elite 3072 san francisco | Subject: RE: swbkrun mentor group 6 years running closed fattyfatfat - 2012-09-02 10:54 AM Awesome race jayne. Congrats!! sAMMMMMmMmIe!!!! You shouldn't t be stranger so much. Sorry you only ran a 1:40, Kim. One day you'll be able to run fast.... like me.Thank you, John! I will keep trying. Disney races are so much fun, I swear, I forget I am in a race. stopped for some photos with characters at both Carsland (CA Adventure) and the Magic Kingdom. Took a photo with Aladdin and Jasmine, and they had to yell for "Genie!". I kept thinking, who is Jeannie!? They said I was the first to stop! I had a nice negative split, had to work pretty hard on the second half, but it really felt good to "air it out" congrats to Jayne and David on your races! Excellent execution, Jayne! David, I am off to read your RR. |
| 2012-09-02 6:49 PM in reply to: #4123816 |
Expert 1038 Noosa | Subject: RE: swbkrun mentor group 6 years running closed This made me laugh, its on the Sufferfest testimonial page: http://www.youtube.com/watch?v=dXUYoxBGSz4&feature=player_embedded |
| 2012-09-02 8:26 PM in reply to: #4123816 |
Veteran 336 Yorktown, VA & Langley AFB | Subject: RE: swbkrun mentor group 6 years running closed Hey MG, I know I've been absent pretty much all summer, just had other priorities - I'm sure you all understand that. Here is my RR from the Virginia Beach Rock n Roll Half Marathon. AF Marathon is in two weeks, so this sweat-fest today was suppose to be a marathon pace/nutrition trial/finalization. But the weather had other plans - it was super humid and warm. I needed gills today. I've got all that stuff figured out but just wanted today as a confidence boost... no worries though, I'm still good to go.
Ice Baths - Yes, all the time. Any workouts nearing or exceeding the two hour mark - no matter the time of year. |
| 2012-09-03 4:25 AM in reply to: #4123816 |
Master 1841 Sendai, Japan | Subject: RE: swbkrun mentor group 6 years running closed Congrats on the podium Jayne!! John: stay away from the ibuprofen to knock down the slight fever. Actually, I recall reading recently that even the ice baths may not be a great idea and that it is best to let your body deal with the inflammation or whatever by itself. I'll see if I can dig up that article. Short update on my race: I finished in about 7 hours and 3 or 4 minutes - not sure exactly, but based on my garmin it is about right. I got through the 2km swim with no incident even though the wind made it pretty tough on the way back into shore. The 105 km bike I did in 4:05 and the 20 km run in 1:55. I was very happy with the run - negative split it and the temp was 94 or 95. RR tomorrow or so. Hopefully they will get the results up soon. |
| 2012-09-03 6:06 AM in reply to: #4392354 |
Champion 7163 Verona WI--Ironman Bike Country! | Subject: RE: swbkrun mentor group 6 years running closed kt65 - 2012-09-02 5:39 PM fattyfatfat - 2012-09-02 10:54 AM Awesome race jayne. Congrats!! sAMMMMMmMmIe!!!! You shouldn't t be stranger so much. Sorry you only ran a 1:40, Kim. One day you'll be able to run fast.... like me.Thank you, John! I will keep trying. Disney races are so much fun, I swear, I forget I am in a race. stopped for some photos with characters at both Carsland (CA Adventure) and the Magic Kingdom. Took a photo with Aladdin and Jasmine, and they had to yell for "Genie!". I kept thinking, who is Jeannie!? They said I was the first to stop! I had a nice negative split, had to work pretty hard on the second half, but it really felt good to "air it out" congrats to Jayne and David on your races! Excellent execution, Jayne! David, I am off to read your RR. Kim appears to have forgotten to tell us that she was 4th in her AG of 795 people! And that was with picture taking to boot. Someone is back in action!!!!!! |
| 2012-09-03 8:22 AM in reply to: #4123816 |
Expert 670 metro west, MA | Subject: RE: swbkrun mentor group 6 years running closed Great races, Jayne, David, and Dan! Kim, you are a rock star! Pictures with the characters and a 4th in AG! Good luck these last two weeks of training/taper, Brent. Thanks for the pep talk guys. Rough summer period. Enjoying a few final hrs on Cape Cod before the fall schedule kicks in for good and no more weekend trips. But also glad to not have to deal with the drive on a weekly basis for a while. Lots of packing to do! |
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