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Bill's House of Pain-No Vacancy (Page 17)
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  2009-05-28 10:30 PM in reply to: #2180062 |
 Subject: ...This user's post has been ignored. |
| 2009-05-28 10:35 PM in reply to: #2180065 |
Expert 1117   Shalimar, FL | Subject: RE: Bill's House of Pain-No Vacancy JeepFleeb - 2009-05-28 10:30 PM Sledge - 2009-05-28 10:28 PM JeepFleeb - 2009-05-28 7:11 PM Sorry I haven't checked in for a while. I raced the CapTex olympic on Memorial Day and had an absolute blast. Finished just a hair under 2:15 which was good enough for 4th in my age group and 32nd overall (out of ~1200). But more importantly CapTex was chosen to host this year's ITU Pan American Cup! It was crazy to watch Olympic hopefuls race the same course I had just done. Click Here for the best of my pics.  So glad you did so well!! CONGRATS!!!! I LOVED seeing the pix -- thanks so much!!! But... I'm really a novice at this, but the pictures of the bike looked like they were on top of each other. In my last race there were lots and lots of penalties for not passing within 15 seconds, some drafting (although I didn't see any of that), etc. Are the rules different for Olympic hopefuls, or was I just seeing the pix with them all bunched up? ITU has different rules from USAT. Their races, just like the Olympics, are draft legal. You'll also notice that they're all riding road bikes and all have spoked wheels. Thanks for setting me straight! I did see that they were riding road bikes, and I thought that was peculiar. Good thing I started out by saying I'm a novice. |
| 2009-05-29 7:27 AM in reply to: #2179824 |
| New user 113 Gautier, MS | Subject: RE: Bill's House of Pain-No Vacancy JeepFleeb - 2009-05-28 7:11 PM Sorry I haven't checked in for a while. I raced the CapTex olympic on Memorial Day and had an absolute blast. Finished just a hair under 2:15 which was good enough for 4th in my age group and 32nd overall (out of ~1200). But more importantly CapTex was chosen to host this year's ITU Pan American Cup! It was crazy to watch Olympic hopefuls race the same course I had just done. Click Here for the best of my pics. Great pictures. Those guys/gals are studs! I liked the picture 2.5 miles into the race without the shoes on. |
| 2009-05-29 9:10 AM in reply to: #2079373 |
Extreme Veteran 467 | Subject: RE: Bill's House of Pain-No Vacancy Cole is doing his first triathlon tomorrow!!! Woot Woot! |
| 2009-05-29 9:11 AM in reply to: #2180051 |
| Extreme Veteran 467 | Subject: RE: Bill's House of Pain-No Vacancy Sledge - 2009-05-28 9:21 PM etselec444 - 2009-05-27 9:13 PM Just joined the running challenge for June hopefully this will improve my running fitness as well as keep me accountable. Any one interested I say check it out. nothing like a little friendly competition Melanie, I just signed up too. Maybe we'll be on the same team... I really love these challenges. Maybe this will get motivated??? Yay! |
| 2009-05-29 10:25 AM in reply to: #2079373 |
| Regular 69 Jacksonville | Subject: RE: Bill's House of Pain-No Vacancy I have a question of the day. What are some good ways to work on race pacing on the run?? I ran my 3 mile PFT today (essentially a race) and finished in 22:05, 6 seconds over my goal of sub -22. I started out a little too fast and couldn't hold the pace in the last mile. I am at work and can't update my logs right now, but I'll get it up there this afternoon. Basically, I felt like I could have held a 7:20 pace for 3 miles - my 1 mile splits were 7:08, 7:32, and then 7:40something, maybe a little slower. I think that if I was closer to my goal in the beginning I might not have fell off too bad in the last mile. It's probably an issue of me having to up my endurance at that intensity as well...but I have had a consistent problem with trailing off my pace later in runs (see also my May 16 race for evidence). Any ideas are greatly appreciated. Jeff |
| 2009-05-29 10:58 AM in reply to: #2180913 |
Elite 2796  Texas | Subject: RE: Bill's House of Pain-No Vacancy gran - 2009-05-29 10:25 AM I have a question of the day. What are some good ways to work on race pacing on the run?? I ran my 3 mile PFT today (essentially a race) and finished in 22:05, 6 seconds over my goal of sub -22. I started out a little too fast and couldn't hold the pace in the last mile. I am at work and can't update my logs right now, but I'll get it up there this afternoon. Basically, I felt like I could have held a 7:20 pace for 3 miles - my 1 mile splits were 7:08, 7:32, and then 7:40something, maybe a little slower. I think that if I was closer to my goal in the beginning I might not have fell off too bad in the last mile. It's probably an issue of me having to up my endurance at that intensity as well...but I have had a consistent problem with trailing off my pace later in runs (see also my May 16 race for evidence). Any ideas are greatly appreciated. Jeff I think if you improve your endurance at that intensity you may see splits like 6:45, 7:00, and 7:15.  Endurance and the ability to perform at intensity are intrinsic properties you posess and an athelete with your current level of fitness. Pacing is the application of those properties. To me the key to pacing is having knowledge of what your capabilities are. The way to know that is through testing and practice. For example if you know your lactate threshold (LT) pace/heart rate you can race a 5k based on your LT. If I were going to run a 5K today, I'd probably run the first mile just below my LT pace, second mile at LT pace, and the third mile above LT. I'd see how that worked out and then re-tool my effort the next time if I had issues. External factors can affect pacing too. If it's out and back with a grade or wind, you'lll have a harder time on either the "out" or the "back" due to the course. Have we discussed LT testing up to this point? If not this would probably be a good time to do that... |
| 2009-05-29 12:49 PM in reply to: #2181038 |
| Regular 69 Jacksonville | Subject: RE: Bill's House of Pain-No Vacancy Bill - 2009-05-29 10:58 AM Have we discussed LT testing up to this point? If not this would probably be a good time to do that... I don't think we have. I train all the time with a HR monitor and have read some decent "field tests" to get things dialed in. Right now my HR zones are set up using the age model, which I don't find too accurate. I have been running consistently for about 5 months now so I might try out a self test and see what I do. Any preferred method out there anyone has used previously? I don't have access for any type of lab testing at this point. |
| 2009-05-29 6:29 PM in reply to: #2181324 |
| Elite 2796 Texas | Subject: RE: Bill's House of Pain-No Vacancy gran - 2009-05-29 12:49 PM Bill - 2009-05-29 10:58 AM Have we discussed LT testing up to this point? If not this would probably be a good time to do that... I don't think we have. I train all the time with a HR monitor and have read some decent "field tests" to get things dialed in. Right now my HR zones are set up using the age model, which I don't find too accurate. I have been running consistently for about 5 months now so I might try out a self test and see what I do. Any preferred method out there anyone has used previously? I don't have access for any type of lab testing at this point.First, read this thread. It's long. But it's worth reading: http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=25733&start=1 Second, send Mike Ricci a note and apologize for admiting you use the 220-age method so he doesn't go off the deep end. My first LT test in 2005 had my zones right around 220-my age. But that's not the case for most people. Remember too, the heart rate zones are merely a guideline. My heart rate fluxuates depending upon what time of day I train, how much sleep I've had, how recovered I am from my last workout, how mych coffee I drank (usually, A LOT), and my baseline hydration. So I go more by RPE (rating of perceived exertion) now that I've been at this long enough to be conscious of what an aerobic effort should feel like, and what it feels like when I'm just below my LT. Here's some info about RPE as well: http://www.cdc.gov/physicalactivity/everyone/measuring/index.html Hope that helps. The Ricci thread talks about testing methods, and there are a few threads in Tri Talk about testing as well. I'll try to sift through them and find one that's representative of the consensus methods (this year). |
| 2009-05-29 7:03 PM in reply to: #2079373 |
| Expert 1117 Shalimar, FL | Subject: RE: Bill's House of Pain-No Vacancy Have a fun time tomorrow, Cole!!! Can't wait to hear about it... |
| 2009-05-30 7:55 AM in reply to: #2079373 |
| Regular 87 Beaumont | Subject: RE: Bill's House of Pain-No Vacancy Sounds like everyone is in full swing! So, how is everyone progressing? |
| 2009-05-30 11:25 AM in reply to: #2182821 |
| Subject: ... This user's post has been ignored. |
| 2009-05-30 12:23 PM in reply to: #2183026 |
| Elite 2796 Texas | Subject: RE: Bill's House of Pain-No Vacancy JeepFleeb - 2009-05-30 11:25 AM TBriggs - 2009-05-30 7:55 AM Sounds like everyone is in full swing! So, how is everyone progressing? 1. Are you on track with your training plan 2. Are you making progress aka seeing gains in fitness, performance, etc. 3. Have you met any of your goals for the 09 race season 1. I might have missed 3 or 4 workouts this year, but otherwise I'm on target. 2. Yes. Power-to-Weight ratio is creeping up to 2.8 in my training zone! 3. Qualified for Clearwater and I've got one shot left to get to Kona. Yeah, it's shaping up to be a good year. Aaron is the perfect example of the benefit of consistent effort. Man your progress over the years I've know you has been incredible. |
| 2009-05-30 12:29 PM in reply to: #2182821 |
| Elite 2796 Texas | Subject: RE: Bill's House of Pain-No Vacancy TBriggs - 2009-05-30 7:55 AM Sounds like everyone is in full swing! So, how is everyone progressing? For me: 1. I am now. I had a hiccup due to illness. But my plan had two or three weeks of flex time built in that was going to be extra base training anyway. So I burned those to get healthy. I don't feel like I lost any fitness as I did enough while I was sick to maintain my bike and run. I didn't swim, but I'll be fine there.2. I feel like I'm recovering better than I have in years past. I'm currently weighing 10 pounds less than I've ever weighed at my peak time of the season. I feel a huge difference on the run. I am faster with less effort, and my knee doesn't hurt. I want a big PR for the run at the US open. I feel like I'm on track. 3. Not yet. This year all of my eggs are in on basket. But this is a rebuilding year for me. I haven't raced since Oct '07, and I'll have my only "A" race in October this year. I plan to go for broke. Edited by Bill 2009-05-30 12:30 PM |
| 2009-05-31 9:57 AM in reply to: #2079373 |
| New user 113 Gautier, MS | Subject: RE: Bill's House of Pain-No Vacancy Well, I did my first triathlon yesterday. It didn't go good.... it went great! Had an absolute blast! I am going to fill out a race report when I get time and will send the link when I do so. The short version is that I finished 16 of 64 in my division with a time of 1:32:59. My splits: 600 yd swim - 8:30, 46/64 (Half the swim was more like a walk due to a low tide, so the swim was sort of a bust.) T1 - 3:38 (This sounds long, but the run from the water to transition was several hundred yards. My actual time in transition was pretty quick. This was FOP time for my group) 16.5 mile bike - 54:19, 18.1mph, 14/64 (Was happy with this speed considering the hills on this course. Top mph in my group was only 21.4) T2 - 1:35 (MOP time for my group) 3.1 mile run - 25:00, 8:04/mi, 19/64 (Better than I expected considering the out was all uphill.) The weather was perfect and the post race activities were great. Thanks to everyone for the inspires. I read them the night before and can truly say they pumped me up. I can't wait for my next race in July! |
| 2009-05-31 10:47 AM in reply to: #2079373 |
| New user 113 Gautier, MS | Subject: RE: Bill's House of Pain-No Vacancy Race report is up in the "Race Report" forum. I tried to copy/past link but it wouldn't work. Is there some secret to linking stuff here? |
| 2009-05-31 10:55 AM in reply to: #2184215 |
| Elite 2796 Texas | Subject: RE: Bill's House of Pain-No Vacancy cole18msu - 2009-05-31 10:47 AM Race report is up in the "Race Report" forum. I tried to copy/past link but it wouldn't work. Is there some secret to linking stuff here? http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=161563&posts=2#M2184221 ^^ That should do it. Nice race Cole! |
| 2009-05-31 9:09 PM in reply to: #2184161 |
| Expert 1117 Shalimar, FL | Subject: RE: Bill's House of Pain-No Vacancy cole18msu - 2009-05-31 9:57 AM Well, I did my first triathlon yesterday. It didn't go good.... it went great! Had an absolute blast! I am going to fill out a race report when I get time and will send the link when I do so. The short version is that I finished 16 of 64 in my division with a time of 1:32:59. My splits: 600 yd swim - 8:30, 46/64 (Half the swim was more like a walk due to a low tide, so the swim was sort of a bust.) T1 - 3:38 (This sounds long, but the run from the water to transition was several hundred yards. My actual time in transition was pretty quick. This was FOP time for my group) 16.5 mile bike - 54:19, 18.1mph, 14/64 (Was happy with this speed considering the hills on this course. Top mph in my group was only 21.4) T2 - 1:35 (MOP time for my group) 3.1 mile run - 25:00, 8:04/mi, 19/64 (Better than I expected considering the out was all uphill.) The weather was perfect and the post race activities were great. Thanks to everyone for the inspires. I read them the night before and can truly say they pumped me up. I can't wait for my next race in July! So how does it feel to be a TRIATHLETE??? Pretty good, I imagine. Your race was fabulous -- you did great, kept it together, and came out with a result to be proud of. You are in a tough age group, and you finished amazingly. CONGRATS!!!! |
| 2009-06-01 8:26 AM in reply to: #2185185 |
| New user 113 Gautier, MS | Subject: RE: Bill's House of Pain-No Vacancy Sledge - 2009-05-31 9:09 PM cole18msu - 2009-05-31 9:57 AM Well, I did my first triathlon yesterday. It didn't go good.... it went great! Had an absolute blast! I am going to fill out a race report when I get time and will send the link when I do so. The short version is that I finished 16 of 64 in my division with a time of 1:32:59. My splits: 600 yd swim - 8:30, 46/64 (Half the swim was more like a walk due to a low tide, so the swim was sort of a bust.) T1 - 3:38 (This sounds long, but the run from the water to transition was several hundred yards. My actual time in transition was pretty quick. This was FOP time for my group) 16.5 mile bike - 54:19, 18.1mph, 14/64 (Was happy with this speed considering the hills on this course. Top mph in my group was only 21.4) T2 - 1:35 (MOP time for my group) 3.1 mile run - 25:00, 8:04/mi, 19/64 (Better than I expected considering the out was all uphill.) The weather was perfect and the post race activities were great. Thanks to everyone for the inspires. I read them the night before and can truly say they pumped me up. I can't wait for my next race in July! So how does it feel to be a TRIATHLETE??? Pretty good, I imagine. Your race was fabulous -- you did great, kept it together, and came out with a result to be proud of. You are in a tough age group, and you finished amazingly. CONGRATS!!!! It feels great! I can certainly say I enjoyed this race more than the 5/10 K's and adventure races I have done. You should have made the trip over. The weather could not have been any better, and the race was very well organized. |
| 2009-06-01 12:03 PM in reply to: #2185876 |
| Elite 2796 Texas | Subject: RE: Bill's House of Pain-No Vacancy cole18msu - 2009-06-01 8:26 AM Sledge - 2009-05-31 9:09 PM cole18msu - 2009-05-31 9:57 AM Well, I did my first triathlon yesterday. It didn't go good.... it went great! Had an absolute blast! I am going to fill out a race report when I get time and will send the link when I do so. The short version is that I finished 16 of 64 in my division with a time of 1:32:59. My splits: 600 yd swim - 8:30, 46/64 (Half the swim was more like a walk due to a low tide, so the swim was sort of a bust.) T1 - 3:38 (This sounds long, but the run from the water to transition was several hundred yards. My actual time in transition was pretty quick. This was FOP time for my group) 16.5 mile bike - 54:19, 18.1mph, 14/64 (Was happy with this speed considering the hills on this course. Top mph in my group was only 21.4) T2 - 1:35 (MOP time for my group) 3.1 mile run - 25:00, 8:04/mi, 19/64 (Better than I expected considering the out was all uphill.) The weather was perfect and the post race activities were great. Thanks to everyone for the inspires. I read them the night before and can truly say they pumped me up. I can't wait for my next race in July! So how does it feel to be a TRIATHLETE??? Pretty good, I imagine. Your race was fabulous -- you did great, kept it together, and came out with a result to be proud of. You are in a tough age group, and you finished amazingly. CONGRATS!!!! It feels great! I can certainly say I enjoyed this race more than the 5/10 K's and adventure races I have done. You should have made the trip over. The weather could not have been any better, and the race was very well organized. Tris have a funny way of making other types of races feel like training days. Welcome to the nuthouse world of triathlon. |
| 2009-06-01 12:30 PM in reply to: #2079373 |
| New user 41 | Subject: RE: Bill's House of Pain-No Vacancy Congrats Cole! Can't wait to finish my first soon. My training is going great. Haven't missed a single session even while traveling for work. I can also see major gains in my fitness and speed. I do have a couple of specific questions that I'd appreciate some insight on. 1. My swim instructor has recently shown us a technique he wants the class to incorporate into our stroke. It's like writing a skinny "S" beginning with the top of the stroke by pushing slightly outwards then in around the waist and then out around the hips. I'm having a tough time with this. Do any of you do this? Is this technique primarily for pool swimming? Is it practicle for OW tri swimming? 2. As you gusy know, I'm planning to do a sprint on July 19th and then again on August 30th. After the first one, do I simply just cut into my same training plan the # of weeks away from the second race? |
| 2009-06-01 2:06 PM in reply to: #2182821 |
| Extreme Veteran 467 | Subject: RE: Bill's House of Pain-No Vacancy TBriggs - 2009-05-30 6:55 AM Sounds like everyone is in full swing! So, how is everyone progressing? 1. On track for the most part my run training is a lot less than I wish it was but was going off of my own plan or thoughts initially. Start an actual laid out plan on the 7th hoping to stick to what it says but will be doing a larger volume of swimming than what it says. 2. Definitely seeing a lot fo improvmenst in my swim and bike. Plus I'm down 20ilbs since the beginning of March, so that is Huge. My goal for the year was to lose 25 so I will probably add to that. 3. I completed my first oly but did it a bit longer than I wanted. So I would like to improve on that time plus finish a HIM without being disqualified for time. |
| 2009-06-01 6:29 PM in reply to: #2186772 |
| Elite 2796 Texas | Subject: RE: Bill's House of Pain-No Vacancy Chicago_Joe - 2009-06-01 12:30 PM Congrats Cole! Can't wait to finish my first soon. My training is going great. Haven't missed a single session even while traveling for work. I can also see major gains in my fitness and speed. I do have a couple of specific questions that I'd appreciate some insight on. 1. My swim instructor has recently shown us a technique he wants the class to incorporate into our stroke. It's like writing a skinny "S" beginning with the top of the stroke by pushing slightly outwards then in around the waist and then out around the hips. I'm having a tough time with this. Do any of you do this? Is this technique primarily for pool swimming? Is it practicle for OW tri swimming? 2. As you gusy know, I'm planning to do a sprint on July 19th and then again on August 30th. After the first one, do I simply just cut into my same training plan the # of weeks away from the second race? Thats awesome Joe. Being CONSISTENT like that especially under the circumstances with travel takes a lot of effort. Way to go! As for the S thing... I'm no swim expert, but I don't do it and I don't see how it helps generate any more power in the pull. The few swim coaches I've worked with don't advocate it (I did ask about it at some point years ago), so I can't say why they'd have you do that. Did they offer any explanation? With regard to the plan, you could do that but I'd take a recovery week after the first race and then go from there. As long as you are following a good sprint training plan, you're fine. If you were knocking out 1/2 IM's 6 weeks apart there would be a little more to it, but you'll be fine going about it that way. GOOD LUCK! |
| 2009-06-01 6:34 PM in reply to: #2187147 |
| Elite 2796 Texas | Subject: RE: Bill's House of Pain-No Vacancy etselec444 - 2009-06-01 2:06 PM TBriggs - 2009-05-30 6:55 AM Sounds like everyone is in full swing! So, how is everyone progressing? 1. On track for the most part my run training is a lot less than I wish it was but was going off of my own plan or thoughts initially. Start an actual laid out plan on the 7th hoping to stick to what it says but will be doing a larger volume of swimming than what it says. 2. Definitely seeing a lot fo improvmenst in my swim and bike. Plus I'm down 20ilbs since the beginning of March, so that is Huge. My goal for the year was to lose 25 so I will probably add to that. 3. I completed my first oly but did it a bit longer than I wanted. So I would like to improve on that time plus finish a HIM without being disqualified for time. 20 pounds in 3 months is terrific! Congrats! That will help a lot with your overall economy, especially on the bike and run. Not so easy to get a lot of run training out there in the summer is it? I actually prefer to run at midday in the summer here. It's usually well over a hundred degrees with the heat index, but in the morning when the humidity is 90% or better I may as well be swimming. If it's 110 or higher I guess I'll hit the treadmill so I don't get turned in to adult protective services... |
| 2009-06-01 6:41 PM in reply to: #2079373 |
| Master 1915 Hamilton, Victoria | Subject: RE: Bill's House of Pain-No Vacancy Hey Bill, a question for you. I have returned home from a recent trip interstate with business. I am also getting over the flu (not swine apparently ) but I have developed an annoying cough. I basically feel ok but any sort of exercise sends me into coughing fits. Should I completely rest until this has passed or should I try and persist with the exercise regime? I am getting concerned that I will lose all condition that I have developed if I don't do something but I don't want to 'kill' myself trying to push too hard, too early. What do you recommend? |
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