tribesman's group - FULL (Page 15)

Nice picture Tony.  I see you both wore your Brooks Trail shoes for the adventure.

Well, I have a confession to make and I figured this was as good a place as any.  I wimped out of my 20 mile run this weekend.  I had such grand plans and they all went by the way side.  I had planned on doing it in Chattanooga on Saturday morning.  Combination of driving rain and not knowing the mountain caused me to 'analyze' it away because I could do it the next day and just skip my bike ride.  Well, Sunday came and a snow storm caused us to have to leave early back to Atlanta from Nashville.  I asked to be dropped off at the SCT and I would run my 20 miler and Nan could come pick me up in 2.5 hrs.  Then as we approached Atlanta, it was 34 degrees and a driving rain/sleet storm.  So I decided to just hit the trainer when I got home.

Now, I did have a victory because I was on my trainer for just about 2 hrs.  Was above my power zones for the entire set.  Granted that was expected because I hadn't trained all weekend.  So I sent my coach a note saying that I didn't get my run in.  He responded with a: "You didn't get your 20 miles in?"...not once but twice!  I knew it wasn't going to be pretty.

So I get my weekly set of workouts and guess what I get to do today... a 20 mile run!  BUT..combine that with a 15 mile Tempo run on Sunday and 2 more runs this week.  So that's a 45 mile week and 2 FTP bike session as well and 2 swim sessions.  I'm going to be loving life this week.  :P

But the moral to the story is this:  Respect the long run.  They are the most important to your training.  And as Tony learned too, look ahead and adjust your schedule accordingly if you can predict things that may hinder your plans.  I am usually good at that but failed this weekend.  Now I get to pay for it.

Now I feel better...

swise - 2009-03-02 7:15 AM

tribesman - 2009-03-01 8:53 PM Hey gang, I actually ran 6 miles in the snow lined trails near my house. Yeah, it was slow, cold, and not the brightest thing I have done lately! But, it was fun! Here's a pic of me and Craig after the run. Note he is smiling (in red jacket), and I am not http://www.beginnertriathlete.com/discussion/photos/photo-thumbnail... Tony

Don't you just look like a happy camper?

The reason I'm smiling is because Tony tried to go more "off trail" and ended up stepping in to very soft, wet dirt that came up almost to his knees.   Of course, being the good friend I am, I just laughed watching him struggle to get out of the "quick sand" instead of helping him.

As funny as it was, it also makes a good case for the stretches and core work Tony shared.  Trail running can be tricky with loose dirt, rocks, tree roots, etc...but with routine stretching and core work you are less <style> /* Style Definitions */ table.MsoNormalTable {mso-style-name:"Table Normal"; mso-tstyle-rowband-size:0; mso-tstyle-colband-size:0; mso-style-noshow:yes; mso-style-parent:""; mso-padding-alt:0in 5.4pt 0in 5.4pt; mso-para-margin:0in; mso-para-margin-bottom:.0001pt; mso-pagination:widow-orphan; font-size:10.0pt; font-family:"Times New Roman"; mso-ansi-language:#0400; mso-fareast-language:#0400; mso-bidi-language:#0400;} susceptible to injury if the unexpected occurs. 

Awsome day today in the pool. I still had not recieved my drills yet from the coach (had them when I got home though) so I deceided to swim 2000m and see how it goes. I not only swam the 2000 but an extra 1000m. WOOT my longest one day swim. I did 3 x 1000 with a 2 minute break inbetween. The BEST part was that all 3 were 22 minutes. I thought the last one would be slower but it wasn`t. I still felt great at the end of it, not tired, could have done more but didnt want to push it more then that. 22 minutes is 4 minuets faster then I have ever been able to swim 1000m and to do it 3 time in a row. Big grin on my face  since then.

I then went home and rode my bike. Part of me is glad to hear about the snow down there.

I will try again to post the picutres of the amount we get here.

That swim time puts me into the time zone that I have planned for race day. With 6 months to go...who knows now.

Have a great night all and happy training

Hi Gang,

Great week of training since it was a recovery week!  I still struggle with my weight/nutrition so the post about meals grams of carbs etc etc is useful.  I have added recovery drinks like muscle milk after a hard workout and it really seems to help.  I am also really planning on tuning it in the next few weeks as I ramp up for ING Half Mary...

BUt..MY BIG news since it was a recovery week I used it to take care of the odds and ends I couldn't do during intense weeks.  I got my new Garmin and my new DeSoto Wetsuit this week but (drum roll please...) My big news is that I went for a 2hr ride and for the first time rode in aero...OMG  I LOVE AERO!!!!  How could I have waited so long to try it?  It was no problem at all.  I first practiced in a big empty parking lot on sat then used my new skills on sunday...wow it really makes a difference...I also bought a book about bike riding so I need to read it about when to use the aero position and when not to.  I guess up/down steep hills is a no.  I know that group rides its a no but when else?   I have to admit..I feel so 'cool' as I ride in the position.  I noticed watching the Kona coverage the hot atheletes ride with their butt back on the seat with their backs flat.  Some of the novices seemed hunched over and were kinda forward on their seat.  I tried to be aware of my form and stay scooted back but I noticed as I got tired I wanted to slide forward.   I also cursed my two children and my penchant for beer and pizza as I realized my tummy is in the way.  All the more reason to continue to improve on the food issues.  Each week I feel more and more like a real triathlete.  I certainly have put in the hours and I feel like I am really starting to get in the grove...Getting low was a big step......

Big weekend for me..6 hours total. Feel great today. I am really happy using the infinity. I need to order the run formula and get that working for me as well.

Another WOW day for me at the pool. Swam a 45 second 50m. Never a month ago would I have thought that 45 seconds was even attainable for me. I in a very good mood

Hope all went well for everyone else.

Have a great day

Ali,

Phenominal job!  That is awesome that you have discovered the 'coolness' of aero.  Just keep practicing and it will become second nature.  As Tony said, stay in aero as long as you can.  Practice on getting your fluids while staying in Aero position and being able to glance behind you while still in aero. 

In regards to the back of the saddle.  Actually, if you notice most (pro's and AGers) are usually on the front of the saddle.  This allows you to rotate your hips underneath you and rely more on your skeletal system vice your muscular system for support on the aerobar pads.  That is why it's good to have as close to 90 degrees on your elbows when you're in aero.  It provides support from your skeletal system. 

Keep up the great work!  And just think...you can kick the kids to make yourself feel better.  But keep the beer and Pizza.  They are yummy!