lkagop's Training Group (Page 14)

That's awesome James! Congrats!

Michelle, I can't wait to ready about your race either..

C-ya!

I didn't create a proper race report but here is a copy of my log.

Did my Half today and even though it was on the cards to be pretty awful it was much easier than I expected and no real niggles along the way.

When I first planned to do this run I was working towards a sub 2 hour run but given my hip and lack of running training, wrong time of the month to be running, the heat and the wind today felt fantastic - you just never can tell can you?

Yesterday afternoon Chloe H and I went into the city, parked the car at Fed Square so we could walk back to it easily after the run then walked the 8 or so  minutes to our room then headed out for a pasta dinner.

Got back to the room and each had a spa and just chilled out before going to bed early. I didn't get to sleep too easily as the room was very noisy and hot and I couldn't get the temp down, still I got about 6 hours which was plenty - woke up feeling good.

Drank a bottle of powerade and ate my powerade bar had a shower and walked the 12 min or so walk to the start - perfect timing we started running 2 minutes after I jumped in line.

When I left my room at 6.40am it was really warm which was nice for the walk down but made me wonder just how hot it would get - they had forcasted 29 and heavy winds (my favorite!!).

I had decided I would break the run up into the 3.5k drink station stops so I would stay fresh, I knew if my mind stayed fresh my body would accomodate and it did - worked really well.

As we were running past Albert Park the car clearing the way for the lead Marathoners went past - nearly made me cry at how awesome those guys are - so amazing, superhuman I think.

Everytime the marathoners passed us early on everyone would clap and cheer and it really lifted me everytime. It is so cool to see such talent so close up; the thing that got me was that even at 20km per hour some of these guys were chatting away!!! 

I was aware that I felt much stronger than last year, when I was at the 15k mark my body felt like I had done 10k, I was running all the hills easily and I remember them killing me last year - not even a problem this year - the whole thing just felt so much easier on my body than last time which is a really good sign.

When I finished up I knew Chloe wouldn't be starting the 10k run for another 10 minutes or so and it would take her around 55 min so I took my time, got one of the free massages, picked up my goodie bag, grabbed a drink and a banana, got my medal and headed into the stands to watch Chloe finish.

I saw THE funniest thing EVER (still makes me laugh out loud). Some guy ran the Marathon in a Borat style mankini (but it was red). He had an afro and this red mankini - had a great butt and a good tan luckily - it was so funny AND he ran sub 3 hours!!!

Chloe and I knew we would have no chance of finding each other so we met back at the car, went and got some lunch then headed home for well needed showers.

It was a really fantastic event, well run, plenty of drinks, friendly volunteers, great atmosphere, great medals, started on time etc etc.  Will put it on the list again for next year as a sub 2 goal.

As I was walking to the start there was this guy in front of me with an ironman tattoo on his calf, he had just finished his 5th, so I chatted with him for a bit and as I was in line for a drink a lady and I struck up a conversation and it turned out she had just done her 4th ironman!! 

I'm feeling a bit tired now and my muscles are tired but I feel pretty good, no running this week, day off tomorrow then a swim on Tues to help recovery, light stuff for this week then the tri in 2 weeks - good times!!

No race report from me becasue it does not really work, was just a straight through timing race with no chips so hard to breakdown the times, overall though, I am sad this season is over becasue I feel like I was just breaking through!

Michelle, great job on the race, quite an accomplishment. You made it sound so easy while reading your post, it kinda made me want to schedule one sometime!  Great work!

James, you have certainly had a sensational season, I am not surprised you are sad to see it end.

I definitely recommend doing a Half Marathon the distance is definitely a challenge but it feels pretty awesome when you are done.

The Hawaii Ironman was on the day I did the Half and when I read the paper yesterday I read that an Aussie guy won it. Apparently 2 years ago he was carrying an extra 20kg and very unfit!! He did the ironman last year and came runner up and won it in his second attempt. What a machine!!

That is just awesome.  It's stories like those where perseverance triumphs over it all that give me hope.  I'll have to read the full story.

Ok, I just came up with an idea to hopefully keep me and us all motivated.  Let me know what you all think.  I know during our good training months some people easily pass these numbers, but now that it is the off-season (except for Michelle!) it could help us keep our numbers up. 

Anyone interested in doing an Ironman??

Let's say for the month of November.  Our goal can be to complete the ironman distances in our training next month.  Just add up all your totals.   Everyone will attempt (complete!) 2.4mi of swimming, 112mi of biking, and 26mi of running.  We can alter these totals to be more of less if anyone wants.  We could limit it to just running or biking for those in cooler climates that don't have access to pools right now.  I am open to any suggestions or if anyone would even be interested. 

November will be a tough month to fit everything in, but hey, that makes it more of a challenge!

I am in!

I think that is a great idea too; I am definitely concentrating more on the running in the coming months though and probably swimming so I keep improving but not the bike but I'll aim for the other 2 titles.

I was looking through the forums the other day and noticed the Peach challenge, basically a peach is when your calendar box turns peach on the days you train. The challenge was to get 31 peaches by doing something everyday (not just tri related) and I thought that was a great idea and got to thinking we should have some kinda challenge for us so that is really cool you came up with that one Tim.

Michelle, I like that idea too!  Maybe do both.  The peach challenge really shows your consistency, while the iron challenge is more about the distance.  November will be tough b/c of the holidays, but like James said it wouldn't be considered a challenge if it wasn't a little bit hard! 

Any other input on the distances?

An ironman would translate to about 28mi/week or 4mi a day on the bike.  7mi/week or 1mi/day on the run.  And 1100yrds/week in the pool.  It all seems really attainable when you break it down like that! 

I think both is good too - what you do say guys??

I like the distances, I think it is definitely doable.

Oooo...I love challenges, except the hard work part! 

I'm doing one now with the local tri club to run 63 miles in the month of October.  As of today, I've got in 30, so I'm right on track.

I would totally love to do this one for November.  I just won't be able to do the swim part because of no indoor pool access.  The bike will definitely be a challenge, but, as someone said, it wouldn't be a challenge if it were easy.  I totally agree that indoor trainers or stationary bikes should count.

Count me in! It will definitely motivate me to get my butt moving!! Trainers/indoor bikes should definitely count. I can't do the swim, because I don't have an indoor pool or gym to go to. So I'll be relying on my bike trainer (or outdoors when I can) and running.  Sounds like fun!

Thanks for all the inspires and congrats on the 10lb weight loss..this challenge should help me drop the next 10!

I'm happy to add extra runs or swims to make the distance although as the bike is a huge amount of k's I may still run short - can an hour of taekwondo equal something???

I also agree traininer rides, spin classes should count as you guys are coming into the colder months and will more than likely need the options.

It is so cool to see everyone pumped about this

Greg I really hope things settle down for you soon so you can get some good training time in.

Ok, how about this...I tried to listen to everyone's suggestions and come up with something that works for us all. 

40mi of running (I lowered the bike by 14mi and added it to the run) = 10mi/week

98mi of biking (I know it's a lot, even for me!!) = 25mi/week

2.5mi of swimming (or each hour of classes/weightlifting = 1/2mi swim (880yds))

That means you would need 5hrs of classes/weights to equal 2.5mi of swimming.  Or a combination of both.  Since I don't do classes or weights right now, does 5hrs in a month seem OK and doable?  

Please, please, please...let me know if this seems feasible.  We still have time to tweak it before November.  

I really like moving some of those bike miles over to the run.

I'm just thinking out loud here.  Let's see, it takes me about 30 minutes for my little strength training routine.  If I do that twice a week, that's one hour a week.  I could do an extra routine once every couple weeks to meet that.  So yeah, I think 5 hours is doable for those of us who can't swim.

Thanks for your work in getting this set-up, Tim!

Hi Tim,

I won't be able to do that much bike. As of week after next I'll be starting with 20mile p/week (80mile p/month) and working towards 40 mile p/week (160mile p/month).

The total miles each week of all 3 disciplines combined is 37.5 miles - the best I can do is aim to complete the miles but make it up however I can fit it in on top of the running. 

This means I know I have to do at least 20 miles a week of running and will make up the remaining 17.5 miles in a combination of bike and swim and classes.

Is that ok?

I am shooting for the Ironman goals since I have access to a pool. 2.4/112/26

I have zero problemos with adjusting the numbers for those without a pool.

I also think we should list it as out short term goals for Nov.

Hey Michelle, I really think you could make the bike.  I think you are underestimating yourself!   If you are trying to start at 20mi per week and 80mi/month, all you would need is an extra 18mi for the entire month!  Let's say you are riding twice a week, that works out to only an extra 2mi (3.2km) per bike workout.  I really think you could make it, and hope you are willing to try.  All I am asking (and i totally include myself in all this!), is that we each give it our best to make it.  It is supposed to be a little tough and push us beyond what is comfortable. 

On Sun morning, I leave for San Diego, so I won't be on here until probably late Wed or Thur.   So, I'll check back then and see if there are any other suggestions and/or improvements. 

Hey, guys.  I had written an article about my first tri back in July and it just got published today.  Be sure to check it out...

http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=1525