Baowolf's Mentor Group- Closed (Page 14)

Jay - you are so very right. Though the feelings I mentioned are present I'm also thankful to have people to share with who get where I'm coming from. I so appreciate your perspective!! And I love my elastic laces! It's so nice to slip my shoes on and go especially when transitioning in a race. And they provide some give which I really like. Great job on 1k in the pool. When I started I was swimming the same pace as you, so speed will come. And the majority of mine came from just swimming. I did watch some videos and asked some questions. Between time and all the pointers you WILL get faster.

Jay - you are so very right. Though the feelings I mentioned are present I'm also thankful to have people to share with who get where I'm coming from. I so appreciate your perspective!! And I love my elastic laces! It's so nice to slip my shoes on and go especially when transitioning in a race. And they provide some give which I really like. Great job on 1k in the pool. When I started I was swimming the same pace as you, so speed will come. And the majority of mine came from just swimming. I did watch some videos and asked some questions. Between time and all the pointers you WILL get faster.

I am actually starting to enjoy freestyle a bit now that I am swimming 4x per week (up to 9000+ yards this week). It is not at all easy and I am also doing drills at least twice a week. My first freestyle laps I may have gotten more water than air in my lungs and stopped for a long time at the end of each lap. My offside swimming is nearly that bad currently, 200 yards offside lastnight. As my swims get longer I can get more drills in without feeling like I am sacraficing the intensity.

Steve - We are now back to the days where your training amazes me.Yay for recovery that allows you to get back to where you were so many months ago. And I really appreciated what you said about pushing to the end until you can't push anymore. That put things into such a great perspective for me.

Ken - your HIM was, at the very least, a chance for you to get some OWS time in prep for IM. So much to gain from it even with the bummer part.

Gonna run 6 miles today and take my bike in for a tune-up and I'm buying new tires so I can go fast

Steve - I am pretty sure I have my nutrition all figured out. I'm gonna go with 2200 calories for the bike. I will use the GU provided by the race taking one every 45 minutes (unless I find out the flavor options are not what I want). I am trying to think of something I might enjoy eating during transition just to bring a bit of joy to my day, but might not be a good idea. I remember you telling me to put half my Infinit in my bottle and the other half in special needs. Is there a reason you don't just carry the pre-mixed bottle on your bike? A friend told me I should carry an extra bag of powder with me in case I don't get my special needs bag for some odd reason. What do you think? Do you usually stop with your special needs bag and do what you need to do then get going? I have a jacket I am gonna put on in T1, if I'm really cold, that can be stuffed in my tri top pocket and used later, on the run, if I get cold after dark. Is two air cartridges and two spares enough? I also carry a hand-pump. What are the things you recommend putting in my morning clothes bag that I can put back on after finishing? I'm getting in the water for sure on Friday, but possibly tomorrow and I will see how things go without the neoprene cap. Do you think taking ibuprofen before the race and/or during the race is a good idea? Do you know a trick to keep my goggles from fogging up? I've tried using anti-fog stuff and I've used saliva. I'm afraid it will be very hard to see when in the water trying to site. I do plan to wear my contacts for the swim because I can take them out at any point on the bike or run because they are disposable and I don't need them to bike or run. I'll practice my OWS wearing them to make sure they help.

Got my run in today. Didn't take my phone to track it. Just went by time and it was nice. The weather/temps have gotten better around here. Decided to wait to take my bike in until after this weekend since I have one more big ride. The ball of excitement showed back up today for a little while. I really am so tired that the thought of any more training or racing for that matter kinda sounds awful. Can't wait to feel rested and ready to get to race day.

Hoping all are well and training is continuing on with great success!

Edited by anthalynn 2013-06-05 12:06 AM

Hi again. (Typed out most of this earlier today and my computer decided to update itself) ugh.
The week is not going well. Spending a lot of time at my kids school these last days before letting out before summer. Not much training. I could have today but I didn't. Tomorrow doesn't look good either. Got to thinking about how I'm going to get in training while kids are home for summer. Runs I am not worried about. Swims will be tough but I added kids on to my gym membership. Getting rides in...different story. Will likely buy a trainer. Saturday I ran 10 miles. Hilly out & back. Made some rookie moves though...warm day (80's) and I didn't bring water or fuel. Ran an extra mile to my brothers house for water. Felt like a new woman after chuggin it! Been pretty happy with the past long runs Ive had. Monday I ran 5 and really felt the shins which are still quite sensitive. Been icing and eyeing that foam roller.

Ken: A congratulations is in order! Aside from losing the timing chip it sounded like all went fairly well. No rest for you. On to the full!

Samantha: Although the amount of training I've done is no where what you've done, I feel your frustrations. Training can be consuming in more ways than the obvious. You are putting everything into this. Your body CAN DO THIS. But sometimes our mind tells us otherwise. Don't listen to that negative voice. "I can do all things through Christ who gives me strength" ...YOU CAN do all things through Christ who gives you strength!

Steve, Glad you're feeling good about your swim yrds. Recovering from surgery certainly didn't seem to hinder your May totals. WOW, I will definitely have to re-read the info you posted a few days back re bike speed. I need to absorb that.
Question::: What info can you give me re: builds before taper. My training is not very consistent. I have good weeks and bad weeks. Not sure if Ive even had a proper "build" yet. My logs are totally updated. Training is cumulative but are there certain weeks or training days that should not be missed prior to taper for HIM? (I'm 5 weeks out). Are these ridiculous questions?

Joe, Awesome that you've surpassed last years #'s. Keep it up!

Carol, Heard about your slow-down. Dang injuries. Rest up.

Mike, One foot in front of the other for the HIM run.

Jay, Glad to read you got in a run with your wife.

Thank you one and all for the good vibes about next week. Thinking it through, I'm not so worried about not finishing, its just the jumping into the unknown with what will happen post bike. But as Steve said, whats done is done, and treat it like a catered training run. I like that -- hopefully some good snacks along the way . I do feel good about the swim & bike, so getting to the run and accepting whatever it turns out to be will be the real challange of the day. My mantra for the race is "The last mile!" -- just keep thinking how good it will feel to get to that last mile of the race, and the effort needed to get there after last years crash, and to get that first cold beer after crossing the finish line.....

Thinking about the swim, last thursday I was at the beginning of a set of 50yrd frees and decided to go all out for one rep. Felt good on the first 25 and aproached the wall in good enough shape that I flip turned which I rarely do. Survived the turn and got in under 40 secs, probably 36-37 sec. I was psyched! The coach saw me. He was the only person deck like most thursdays. He rarely comments but he said " you should be working aerobicly, that was anaerobic." Not sure but I think he might have been afraid he would have to pull me out if I kept it up. lol!

Felt a little spent after last nights run but was a solid 4 mile in 38:43. Splits were solid at 10:09, 9:12, 9:30, and 9:26. Progress is slow but steady. This is the third run for the week and will look for a slow 3-4 recovery run tonight.

Not sure I will be getting a drainer anytime soon but I would be interested in what types people use and any preferences. There is so many options magnetic, fluid, air, wireless,etc.... Too many choices.

Edited by Tri-solar 2013-06-05 8:08 AM

Ken, you have a great attitude about that lost chip. Good reminder that we are mostly just competing with ourselves though. I've had a chip fall off on the run, and a gal behind me picked it up and handed it to me....very nice! Not much you can do when it comes off in the swim.

Courtney, have fun at your reunion!

Mike, I like your "the last mile" mantra! I'm betting you will be mentally fueled when you get off the bike just knowing you made it to the run. Ha, that's how I feel after the swim! Thanks for the encouragement on the resting strategy re: the glute.

Joe, hope the technology issues are resolving. How is the heat & humidity?

Samantha, sounds like you have everything really well thougth out for your race! Have fun getting your bike spiffed up!

Mitzi, has that wetsuit been christened yet?

Jay, congrats on the 1K swim! Also loved your advice for Samantha.

Pam, what is next for you? Kicked any furniture lately?

Elena, sounds like you have the outlines of a juggling strategy for the summer .

Steve, glad the swim frequency is working well for you. My last swim included some weak side work, and I wound up with a busted blood vessel in my eye after inhaling some H2O. Yes, that is how weak the weak side is!

Glute if feeling better, but I can still feel it just walking and at times sitting around. But hear this....I'm going to the pool today! Timing finally works. Then off to the cardiologist for a (hopefully) preventive checkup.

Swimming/masters this AM was a different kind of work out. Instead of yards, it was all done in time increments: 650 warm up, then a 5 min swim; 5 min of 25yd; 5 min of 100yd IM; 5 min swim; 5 min kick; 5 min of 25 yds ; 5 min 50yd. No distances, but all sets were 5 minutes of timed swimming. The 25's were all fast on :30 sec; 100's were IM, 50's were alternate swim/stroke or drill but continuous swim. Turns out I did 3100 yards and felt good on most of these (except for the one 25 where i inhaled a mouthful of pool water.). On the continuous swims, I felt strong and was able to hold a good steady 1:35 or so, and felt like i could go all day. Too bad the HIM isn't mostly swimming

Edited by Mike_D 2013-06-05 9:03 AM

You might want to do a GU every 30 minutes on the run, not sure how you practiced with using it. Of 1 gu ever 45 and a gatoraid at an inbetween aidestation (not the one you take your gu at). I wouldn't really eat anything in transition, you going to be sloshy from the swim in T1 with lots of stuff going on, you probably will need a few minutes to settle into the bike before you want to eat anything. On the run you probably won't want to eat anything for a mile or two, till your stomach gets used to the jostling and change to verticle. One reason to not cary a premixed bottle on the bike is that it adds weight on a hilly course (you can keep it on your bike if you want to). I keep some extra GU on the bike in case they lose my special needs bag, mixing the pouder is a pain during the race. Yes I stop at special needs and grab what I need. You call out your number as you come in and someone usually gets your stuff for you. I usually go with 2 spares and 2 catridges, if you are more anxious you can put an extra spare and co2 in your special needs. I would just have a pair of sweats in the morning to put in your transition area when you change into your wetsuit. Havea separate plastic bag to keep them dry for after the race, dry and warm is good.

Do you think taking ibuprofen before the race and/or during the race is a good idea? It is generally not a good idea to take medications that make it harder to monitor what your body is doing and that may have side effects related to digestion before a race. You can keep one for the run if you really need it and maye an anti-diareah pill in a plastic bag in case things go south somewhere along the way with your stomach.

Do you know a trick to keep my goggles from fogging up? I have a pair of goggles I only wear for races that has an antifog layer on the lenses. Meh can use spit, anti fog, etc., are some tricks you can read up on, I just use the newer goggles.

Elena you don't want to miss your long workouts during the week. Your training has been a bit lite, but you have enough base to get a solid peak build in. So you need to get in runs at 11, 12 and 13 miles as part of this last build cycle, rides of 55, 60 and 65 on the bike, and swims of 2600, 2800 and 3000 to top off your training to be solid for your HIM.

I like the fluid trainers.

Envious of your swim, wish I could go 100 yards at 1:35.... nice work.

Edited by Baowolf 2013-06-05 10:24 AM

I have a CycleOps Fluid 2 which I've had for over 2 years. Works great, no issues, and its relatively quiet which is good since I sometimes ride at 4:15 AM in my basement. Very cranky household when they are awakened by my early AM doings.

Steve - So for the last HIM build cycle would that be 1 or 2 wks from race week? In other words would taper be 1 or 2 weeks for HIM? I am trying to make sure my trainning lines up for a HIM in Sept.

Today was a disappointment workout wise but there is a silver lining. My goal of doing a long bike ride today was derailed due to some RL issues and my last PT appointment. The PT appointment was at 10:30 which is just an awful time because its too early to swim (Y pool hours) and I didn't have enough time to do it before the appointment. Additionally, my wife went to the doctor to get an xray on her ankle; she fears she may have a stress fracture The PT appointment was nice; I had my original therapist who admitted she didn't think I'd do as well with her as I ended up doing. I thanked them for doing a good job and let them know they'll be getting a letter after I finish my race season! Then they asked for a picture for the wall and the conversation ended lol.

So my swim goal was [email protected] ended up doing 5x175@10 I just wasn't feeling the workout. I finished up with a 75y and 50y sprint with 5 sec rest...and that was interesting. I was suprised by how sore my muscles were when I did my sprinting. Overall, I'll take 1K yards today. No news on my wife's leg yet; we're awaiting the call from the radiologist. My gut says she'll be having more tests done soon

Next week I see the doctor and then there's no other appointments to impact my days off. I feel like my biking is taking a back seat again and I don't want that to happen.

Edit: Elena, I have a mag trainer and I don't think its that loud. I train in the basement like Mike and I've only woken up my son once.

Edited by medeiros13 2013-06-05 3:16 PM

Mine is cyclopse 2, fluid. I have maybe 8000 miles on it so far, no big problem. When you get a trainer, if you have a small rear flat area around where the wheel attaches you need a small nosed bracket to fit the smaller area to connect to. Cervlo has one such small area that required me to get the new attachment bracket. Of course I live 100 miles from the bike shop so.. ya 2 weeks without the trainer.

I would allow 2 weeks for a HIM, and I wouldnt do a run longer than 10 miles at the 2 week out mark.

Leggs kind of heavy after yesterdays 10 x 1:00 fast1:00 recover on the bike lastnight.
Tempo run is as follows though: 9:32, 9:02, 8:50, 8:27, 8:02, 7:21, 8:22, 8:41, 8:48, 9:19. I'll take it. Tired and still have bike and swim tonight and son's graduation awards event. It is gona be a late night.

Jay, if you are smoked in a swim workout you can 1 (add more time between sets), 2 (swim at a slower pace and focus on form), 3 (practice your recovery stroke), 4 (call it early so you don't develop muscle memory for bad form).

Edited by Baowolf 2013-06-05 3:34 PM

Haven't lost any weight, but checked my body fat and I'm down 5% to 29%. I think that sounds high, but it places me in the normal range (upper end) for women. Funny 'cause my BMI states that I am borderline obese. I've got a fat belly and thighs so I'd say I'm more fat than normal but I know I'm not obese. BMI just doesn't take muscle vs. fat into account.

Haven't tried out the wetsuit yet. Embarrassed to say I'll probably start in the pool as I have no one to do an OWS with.

I was sharing a lane with an older guy who seemed like a fine, if slow swimmer. During my breaks he would stop to give me ideas for drills and tips for swimming. How bad must my swimming be? I must look worse than I think. I know I'm slow and that a friend tried to correct my stroke (as I demonstrated it standing next to her) but I found trying to do what she said - roll more, lift arm back and higher out of water, bring hand along side my body - and I just suck water.

How bad is it to continue with a cr*ppy stroke? I'm certainly slow but how much of it is stroke vs. being a new swimmer with a slow turnover I just don't know. Thought of having one of my kids video tape me/

Steve - Tried to run 2.9 miles today. Did 2.2 on rolling hills and stopped a few times. Then after a break I did another .6. I'm worried about the sprint. I know that doing the distance required in my plan is best, but if I can't without stopping, should I add some distance in after a break? I feel like I should add some mileage to compensate for having to stop. What do you think?

The run s*cked and I was thinking I was f*cked (I'm very crude to myself - when I don't measure up I call myself some really vulgar names, motivating or demoralizing?). Now that it's over it's like I forgot how miserable it was and can't wait to run again, or do a lap around a track tonight.

Samantha - you must be so ready to race! You have worked a long time for this.

Mitzi

Oh, I'm behind on the posts again and may not get caught up. Work is crazy so little time to read there. And son's baseball is in super high gear so that takes my nights. Because of all of the baseball and because of vaca at the end of the month, I've decided not to sign up for that July tri. If I signed up, I would just be surviving and I've already done that with both of my tris. Don't won't to do that.

Steve, 7.21 in the middle of the set? Dang!

Elena, we have a Kinetic, fluid. I think it's quiet but I've woken the family several times - but it's because I had the videos so loud.

Mike, love the mantra of "Last Mile". Reminds me of my first HM and my mantra. It was a fund raiser for breast cancer research and their slogan was "Finish It". I got a temp tattoo on my cheek that day but there was a problem and only "Finis I" showed up. So as I was trudging up the hill at mile 12.5, I was saying "Finis I, Finis I". Friends said it was Latin for "I came, I saw, I kicked some arse." In that same race, I was running with a woman at Mile 10 who said it was her first race since her treatments ended. I will always recall her words: "Running is easy. Cancer is hard." I repeat that so many times to myself now when I'm tired. Hubby does too even tho he wasn't there that day. Isn't it funny how random strangers in races can stay with you forever.?

Ok, even tho my posts maybe few and far between, I will still be reading and staying caught up with all. Good training and good racing to all.

Mitzi, you just have to cover the actual distance in your plan. Ask the gang, when I was injured and couldnt run at all, I would just walk 4-8 miles with no running. Then I would only be able to run 1 mile and walk 3. You just do what you can, no judgement. In the race, if you need to, you can just walk the rest of the way. Many people in IM's end up walking much of the race. It is just what it is and you just try to go another 1/4 mile 100 feet or whatever before you have to walk next time. Not a big deal at all.

I did a race in Las Vegas, my first HIM, very hilly 105F, took in too few calories was just thinking of an ice cold coke at the finish line the whole way and.... all they had was a couple bottles of warm water (after having downed a couple gallons of warm water during the race). It was a downer. But It got me to the finishline and I drove to a McDs and didn't get a coke, I got abig honkin chocolate milkshake which did just fine. It often helps to have some kind of focus to get you through. I find myself humming relgious songs after mile 90 on the bike....

Edited by Baowolf 2013-06-05 5:13 PM

Steve - so I was guessing on the GU every 45 because I've been trying to remember - 30 or 45. So 30 works and I will add in some gatorade as long as it seems okay to my stomach. Starting to wonder about temps on race day. Not worred, but it'll be interesting if it gets hot. I was wondering if the weight thing factored in for you and I think that makes sense. I'll put it in special needs. So then do you carry enough GU to get through the entire second half of the bike? I like the new goggles idea for race day. I see about picking up a pair and trying them out. Would you go with tinted goggles? Are there certain goggle types you think are better than others?

Mitzi - With the time and training you have put in you are going to be okay for the sprint. Like Steve said, and he wasn't kidding about walking that many miles and he had me doing the same thing when my calf muscle was acting up, walk when you have to walk. There was a time when I could not run for 20 minutes straight. I actually didn't start out running; I started with a run/walk routine. I would run 3 minutes and walk 2 minutes. After that seemed doable I increased run and decreased walk until I could run continuously without feeling like I was going to run out of air. Just keep moving!

Elena - You are so very right about Christ's strength in my weakness and I appreciate the reminder. Right back atcha. And I admire you and all the others who pull off training and racing with a family to take care of too. I realy don't know how you do it, so be easy on yourself. But I hope you work out a system that will set you up to ready to race as the summer kicks in.

I don't remember who asked about the trainer, but I like my cycle ops 2 fluid trainer. Not loud and works great so far.

Joe - so excited to hear you are looking for a HIM in September...woohoo!

Jay - You are a busy guy and you are still getting things done, so keep up the good work!

Gonna go to a tri-club meeting tonight. After that I will swim and run

On the trainer, I went cheap and have an Ascent Magnetic Trainer on sale for <$100. I don't find it to be particularly loud, but also have nothing to compare it to. I will say it's not the easiest to load/uload the bike on if you're going to switch back and forth a lot.

Samantha, I love seeing all the Q&A about the details of your race. I feel like we (or more like Steve) are helping to launch an astronaut into space .

Mike, sounds like your master's swims are going great. How are you liking the new coach?

Mitzi, congrats on the reduction in BF %!! As far as the "free swimming tips" from the guy at the pool, you never know, that may be his way of flirting with you. For your upcoming tri, I think your #1 thing is to relax in the water.

Yes, the earth shook because I SWAM today! Kept it easy - 50's with plenty of rest between, but it really felt good and I'm about at the same speed as where I left off last time. No endurance of course, but there is hope. Gal in the next lane who appeared to be a decent swimmer (anyone who does flip turns qualifies in my book) even complimented my stroke. Rhett is settling down nicely with no running...may try riding tomorrow. Cardiologist visit was good...just a small murmur that is likely nothing, but scheduled for a stress echo just to make sure all systems are good.

Carol, good for you getting in a swim. Personally I really dislike the whole swimming thing - but love the multisport concept so I go. Was the cardiologist visit for you? Hope all is well or that you are on the mend.

Thanks Steve and Sam, I think I understand what you tell me over and over (maybe I'm not getting it). I get the go with it, do what you can thing, I just know I only have two more weeks - but then the reality is I can just do what I can do. So run it is, with as many breaks as I need to get the distance in.

Jay - don't know what your wife's diet plan is but if she wants to kick start her weight loss with a low cal. plan, I really liked a juice plan by Joe Cross - http://www.rebootwithjoe.com/

I found his movie to be inspirational, and did his juice fast for two weeks. As usual I didn't lose any weight, but that's me. Partially, it's not meant to be a starvation plan though calories are low. If it interests her at all I can tell you a book that had tastier juices than Joe. Maybe that was my problem.

Mitzi

Samantha I have never had an issue with special needs bags and IM is your class A event. I usually bring 5-10 depending on what I am carrying them in. If I lost my infinit in special needs I would first swap from water to gator aid for the extra calories, then I would grab a gu or cliff bar every aid station and supplement with the 5 or so gu I have on me. So I would mix and match for the bike. For the run if they have Gu I will just go with that. If they have something ikky I will cary my own GU with me in a Manly Fanny pack.

I would definitely go tinted goggles, dawn and sun in your eyes, not so comfortable, you can also get them with a prescription for under $35. I have a pair of speedo goggles I like, but meh they have to fit your face. The coating works well for a couple months if you don't keep them pristine, longer if you use them less frequently.

Mitzi sounds like you have it down... just cover the distance run walk or crawl till its all run.

1000 yards continuous tonight in 19:23, not fast but 1 tic faster per hundred. Then I did a 100s ladder 2:00/100 to 1:48/100 as part of a 2500 yard swim. Ready for bed now.

Oh and I will put my societal gripe in... I have a graduating senior so we went to the scholarship night. We have a small community so say a graduating class of 100. They gave away $150,000 in scholarships with 95% of the money going to 6 students, most of whom where the kids of school administrators who making more money that the fast majority of the other students. I understand rewarding achievement, but counting 95% of your students as not worth supporting even with a $50 scholarship while giving the superintendents kid $35,000 seems a bit bass ackwards to me. Even the "door prize" scholarships went to the admin's kids. K stepping down off soap box now.

Edited by Baowolf 2013-06-06 1:55 AM

Steve - So glad we have this group to keep sanity in the world because stories like that scholarship awards are too frequent any more. My last job, some 9 years ago now, they were letting me go because the new boss, my old coworker did not like competition. Well on the way out the HR director asked if I thought people get ahead because of their skills. She was actually shocked when I said no. Any wonder? Well like my grandfather always said life is not fair and the rest of us have to deal. God bless us all!

Carol - The weather is back to a seasonable mid 70's during the day a cool at night. Hope all is well with your murmur and great job getting to the pool. I find swimming to be the most theraputic for me. It cools you off after the run or bike, and bring the breathing back into rythem.

Mitzi - We have all been there and like Steve said there is no judgement. I think you said this is your first race which means you can do nothing but win. My daughter's swim coach said that you cannot control who shows up for the race, which was his way of saying be happy she is competing and improving on all her efforts.

Jay - Great recovery. Hope everything works out ok for your wife.

Samantha - How is the taper rollercoaster today? Good idea to get the OWS in. I did not and the cold water took me a bit by surprise. I felt warm enough but the head and neck felt the cold and started the natural shortness of breath reponse. I breast stroked a but to warm up and aclimate and if I had that OWS I am sure that could have been avoided.

With the bike in the shop, it has been much easier to find time to run. Got the fourth run in this week last night with an easy Z2 5k in 31 min. Was a bit anxious to start but settled in with splits at 9:45, 10:02, and 10:26. Still had some in the tank and the last .14 was at a 8 something pace. Swim night tonight.