SWBKRUN- Miles and Miles ahead!!!! CLOSED (Page 137)

Good Saturday morning!  I had an opportunity to race this morning, but I bailed.  Some pretty crappy weather in Alabama this morning.  There was a 10k followed by a 20 mile bike, but I am opting for a longer ride with the group a little later this afternoon.  Maybe the sun will come out.

Well the weight training and running were going well. I may have overdone the running as my foot is swollen w/ pain above the 4 smaller digits. I think it is ex tensor tendinitis but I am not sure. It is definitely slowing me down. I am hoping to focus the training to biking/swimming for now.

Unfortunately, I am working.  The good news is that I'm working from home and didn't have to drive into DC this morning.  Hopefully I'll be done with work in the next hour or so and then I can go out for a run and shovel.
-Nick

Happy Saturday.  It is still snowing - over 2' so far and counting.  It has picked up again and is supposed to keep snowing until the evening.  Lots of neighborhood activity.  Dominion Power is sitting out front to replaces fuses so our neighbors can get their power back and others are busy snow blowing driveways.  Tony has been shoveling for the past hour or so trying to make a dent in the massive amount of snow.


Stay warm and dry where ever you are.

quote from cervelo website:
"The 2004 P2K frame did not see any modifications, but its proprietary seatpost was upgraded with a carbon fibre shaft. After testing the carbon flippable seatpost with carbon shaft in the 2003 season with Team CSC, it was rolled out on P3 and P2K frames in 2004, saving approximately 100g (depending on the seatpost length)."

So kind of a silly question I think, but does that mean i can flip around the seatpost which would push the saddle further ahead and closer to the bars, making my aero position that much more comfy??

Today I did my long run to wrap up my R&R week.  I figured I would test a race strategy to see how my HR would respond and how my legs would feel, to give me an idea of how I should run in my first Half Marathon next month.  I maintained an easy pace for the first hour, hydrating often, then took a powergel at the 1hr mark.  Then I incrementally picked up the pace for the last 30 minutes.  Here is how it all panned out...AVG HR still Z2 even with the increases for the last 30 mins.

1h 32m 50s 10.80 miles 08m 36s/Mi	Min HR: 56 Avg HR: 162 Max HR: 203

I am extremely happy with this run, and feel like I may be able to pull off a very nice time when I do the half on March 28th. 

Happy Saturday All!

Make sure Tony logs that 1hr in his logs!!  Stay safe and warm out there. It is nice when others get this weather

you bet I will, 3 hrs logged so far shoveling.

This is a HORRIBLE time to lose power!  The SUPERBOWL is tommorrow!  I hope all of you are warm and safe! 

hope all you guys getting that storm are doing just fine.   2 feet. man oh man.

today's ride was cool. sponsored by ducks unlimited. over 1000 people, most getting ready for the ms150.   first time i took my tri bike out on a big ride like this.  i had a blast leading a long pace line for several miles out on the bars.  but then i busted a spoke.  that kinda slows ya down huh?  luckily there was a stop several miles down the road and  i was able to get everything fixed.

just thought of something that i thought i'd share.  i'm pretty observant and mindful of whats going on around me if i have other people riding with me.  but today, on that bike, my awareness of those around me just seemed to be heightened.  of course the only time i was out on the bars was with nobody in front of me for a good bit.  just an observation.

Edited by fattyfatfat 2010-02-06 1:41 PM

Nice job, Paul!  My coach has me do zone 1,2,3,2,3,2,1 type stuff during long runs...it sure makes the time go by faster and my speed and endurance has improved lots.   Not sure if you already are doing a cooldown, but it's a good idea to make the last 10 min or so a Z1/low Z2...bring the heartrate back down gradually and legs are less likely to stiffen up later. 

For all of you guys with snow and crazy weather, stay safe!

Update - 5:30pm here and I just finished a trainer ride from hell.  But I'm looking outside and the snow has stopped finally!  I think a little over 2' maybe 2 and 1/2.

Getting ready to head over to a neighbors house to let them destroy someone else's house for awhile.  That may sound bad but we trade back and forth on the house destroying!

One more day til my day off - last one was Jan. 4 and that was b/c I was sick!!!!!!!!!!!!!!!!  Only a 1 hr. 45 min. run in the snow tomorrow - woo hoo lots of fun.  Hoping to get out before people think they can drive so I can run in the road since that is the only thing clear and Steve didn't send me snowshoes.  ;-)

Two funny snow stories :

1 - we saw 2 snowmobiles zip down the road earlier.  That is something I have NEVER seen around here before.

2 - There is a Washington Caps player who lives across the street from us and he and his dad were helping one of neighbors fix their snowblower.  Anyway they were giving him a hard time for shoveling his driveway last night after coming home from wiping up on Atlanta and again this morning.  They were like dude can't you pay someone to do that.  He said he loved the snow and truly enjoyed shoveling.  Maybe he's been slammed against the boards a few too times.

Well cheers all - Have fun watching the Super Bowl.

Congrats Glen - that's the way to dive in head first.  :-)  Can't wait to start reading those race reports.

congrats...and you know we all want a little bike porn once you've got it all set up!!

nice job getting the wife onboard!  post some pics!!  

Just got my new trainer in the mail today, and just in time as we are expecting.....wait for it........wait for it.......SNOW tomorrow! Boo hiss!

Almost.  I will probably do this again a couple weeks before the race.  I still have to think about when to start accelerating towards the finish.  I'm thinking after Mile 6, a little earlier than today, I will speed up my pace every mile and hopefully finish my last couple mile strong and fast.   I wont know for sure until I do a couple runs on the course.

Hey there,

I believe this is the same seatpost as on my Team Soloist, and yes, it's flippable: you can loosen the set screw and turn it around so it's closer to an effective 78 degree seat angle and more conducive to an aero/tri position. It's sort of a pain to reverse back and forth from a road to tri, so if you're going to be doing it a lot, I'd recommend just buying another seat post and swapping the saddle.

great run. congrats!