SWBKRUN fast, furious, and closed (Page 162)

I agree. I need to find that running pace and NOW!

do you think you can find it in temps like today?  or can you fall back on your experience and know or should know where you should be pace wise relative to the warm temps? 

The short answer is I should be able to find that pace, but once again I couldn't. I am beginning to wonder if I'm not pushing the bike a little too hard.   Nearly 4 hours of my ride today was in Z3 HR (although only 2 hours was Z3 power), the remainder in Z2.  Last year's IM where I didn't know what the heck I was doing so stuck to my Watts/HR like my life depended on it which was mainly Z2 HR and low Z2 power for the entire thing.  Need to ask Brett that one.

Andre- glad to hear your dad is doing better.

Dan - sorry about the finger.  I agree, that as long as you can hold a nice icy beverage, you're good.

Suzy- sorry to hear about the job situation.  Losing good people sucks.

I got mad today on my ride.  A group of four cyclists were riding way too fast on a busy MUP weaving in and out of many elderly walkers/bikers and runners without warning.  They spooked me for sure.  I had to speak up.  The three guys couldn't have given two craps, but the woman at least was listening to what I was saying.  Grr. Ruined my ride.

On another note, I think I got the wrong model wetsuit; one with a secret, silent motor.  According to my GPS my OWS (first significant swim with my wetsuit) was 1.5 mi in 29min 25sec.  HA! GPS is right on with the bikes and runs, not sure why its off on my swim.  I think it was just under 1 mi in reality.

This goes back to that question I asked after your last race.  Do you hold the HR or hold the power?  If you hold the power under stress conditions (heat, humidity, wind, fatigue), you're going to end up with a Z4 HR.   

ARGH!!!!!!  Lesson learned:   Always go to rolldown.  Always.

My (and Kim's!) age group at Vineman 70.3 rolled down to 34th.  Yes, 34th.  4th, 5th and 34th are on their way to Las Vegas.  Knowing Kim's prior commitment to Moo......it could've been me.  I even contemplated going....but figured that with 3 slots, 18th was ridiculous.

Such a random thing.....nobody else that slow under 60 is going....it would have been pure luck - and I missed my chance.

Damn.  I really am bummed.

I need another mojito.

I am nervous about tomorrow. Not the ocean swim so much as the beach run. They said running 5K on them beach is like running a half marathon, and you here in the MG know how good my run is!

I am running in sneakers as the sand is hot and the last 1/4 mile is through a parking lot. Wish me luck, this is a new one for me in two different ways!

If you're allowed to, run on the wet sand, just where it gets firm but not soggy; I run on the beach quite often and 5k is no problem, definately not like a HM, just a slow 5k.

I am back. It went ok. The swim and bike were fine. The run was hard. I have my preliminary results but no ranks in my AG or overall for each leg. I was 6th in my AG and 99th OA. I will write up a report later. There were lots of differences than what I am used to.

Swim: 8:34

T1: 0:59

Bike:28:55

T2: 1:13

Run: 33:56

Nice job, Doug! I look forward to reading more about it. I hope you aren't sore from running on the beach. I find running on sand very difficult.

x2  good job man.

Great job Doug!  Can't wait to read the full report.

Hey everyone.  I'm doing a long sprint next weekend (S 800yd, B 17.1 mi, R 5.1mi.) and I'm using it as a way to work up to my first oly Sept. 3rd and figure out what to do in regards to nutrition.  I went up and did the race course today and practiced my nutrition.  I felt good and didn't have any stomach issues, but I'm just wondering if I'm taking in too much, not enough . . . . ?  If you feel inclined to check out my log for today and let me know what you think, I would appreciate it. 

Post 'em when you have 'em!  Volume is down, but spirit is up!

i really need to find something to put on the calendar. 

Run:7h 42m 09s  - 83.65 Mi

i looked at your logs but i'm more interested in that comment.  looks like you're in good shape. stick with what you did today. 

That link takes me to my race log. ?????

Start recording bicep curls like these:

If you felt it worked well, I probably wouldn't change a thing.

I usually don't take much for a sprint, but what I do take in is always on the bike and in liquid form.  I'll grab water on the run if I need it, but that's it.  Since your run is longer than the typical 5K, I would say at least H20 is a necessity.

Hi gang - back from vacation.  Great time camping and hanging out at the beach with the kids.  Nice to take a break from training too.  Got in a few runs but no bike or swimming.  Of course that may sum up my year so far.

Sorry Linda about the rolldown.

Great job Doug - you have been tearing it up this year.

I know I missed a bunch of other stuff but I'm not sure I will have time to play catch up.