SWBKRUN- Miles and Miles ahead!!!! CLOSED (Page 172)

Winning when it doesn't matter doesn't mean much.....
**** gloves are off ****

Nice pics too!!

click here

Nice job everyone on February totals. Here are mine (I use garmin connect to track):

Bike 141 mi 
Swim 13,000 yds
Run 60 mi.

Not as much running as I thought, but they seem to be "good" miles.  I have improved my z2 pace by 90 seconds or so since last fall.  I ran a ~9 min low z2 mile yesterday, and last fall needed to stay at 10:30 pace to stay in z2 !

Also, I noticed that I hit the 100,000 calories burned mark between Aug 1 09 and Feb 18th!  (I bought my HRM in late July). 

Train safe



Edited by MillMan221 2010-03-01 4:18 PM

please remove me from your list.

that is a neat stat to keep track of....never thought to do that.

I stayed away from Aero data, because I did not want to reuse data from someone else.  I also cannot afford time in the wind tunnel testing, and I am probably not a good candidate to test out the air flow of each option.  I was more going for performance, cost, usability, and function.  

You would be amazed at how many people have issues getting a bottle to and from the cage without losing it.  I think last year I saw 4 in a single sprint.  If I had non ski bends, I would go with the cage on the aero bars. That is by far my favorite setup and one of the most aero if you want to go down that road.

I also read somewhere that the Aerodrink helped if you have a standard round steer tube, but something like the P2 where it is shaped it is less aero, thats all more detail that I need to worry about, gotta keep working my legs on the bike... speaking of which I should go do my bike ride. 

Good evening all!  Well I am now 4 weeks from my first half marathon, and here is today's tempo run:

Lap Data
Lap	Time	Distance	Pace/Speed	AHR	MHR
1	08m 25s	1.00 miles	08m 25s /mile	153	171
2	09m 38s	1.00 miles	09m 38s /mile	162	181
3	08m 40s	1.00 miles	08m 40s /mile	174	186
4	07m 41s	1.00 miles	07m 41s /mile	184	190
5	07m 33s	1.00 miles	07m 33s /mile	193	197
6	07m 15s	1.00 miles	07m 15s /mile	193	198
7	00m 48s	0.11 miles	07m 17s /mile	197	198
8	08m 29s	1.00 miles	08m 29s /mile	191	197
9	01m 32s	0.15 miles	09m 55s /mile	189	191

I actually took about 15 minutes at the beginning to warm up with some of my coworkers who were doing a short 2 mile jog.  If anyone has ideas about how to maximize my run training and taper for the HM, feel free to give me some pointers.

Oh, I think I forgot to tell you all....One of the cool things the Knoxville Marathon does (and i'm sure it isn't unique) is a company fitness challenge.  Essentially companies are awarded one point for each mile run by a member of the company during the race.  I decided to see if my unit would be willing to give it a go...to my surprise, I now have 35 out of 60 total employees participating in the event.  I thought I may get 10-12 people max who would participate, so I am SUPER STOKED to see so many people participating in their first ever running event.  To clarify, 25 of the 35 are first time runners...

Good job Sarge!

Very nice and lol my MHR from my V02 test is 182, my heart would explode at 198 I think.

Nice pic's steve but that looks like a lot of snow.  I have given up snow for Lent...

Nice work on the tempo run, those are some nice splits.  I can run quicker than 8 min miles, but not very many in a row!

Nice run..But very cool with the coworkers. Great weya to get everyone active. So are all 35 runnning a marathon? With 25 being their 1st marathon? Wow.

Hello everyone.  Glad to see everyone is doing so well. 

Suzy - beautiful new bike.  Now you need a cool red pointy helmet!

Sam -sub 2 hours - amazing. Great job with especially bad training conditions.  LOOK OUT JOHN-WAIT UNTIL SHE HITS SNOW FREE ROADS!!!

Rob - I don't see you in the MEN OF BT thread either............or any of our guys for that matter.

Trina - that is so exciting about your upcoming race.  The only tip I have for transition is the baby powder in the socks.  I think I've mentioned that before but fold your socks down to mid foot and put some baby powder in them.  Then when you go to put them on with your wet feet they'll glide right up and you won't waste time trying to dry your feet or put socks on wet feet.  Unless you plan to go sockless in which case I would strongly advise practicing that first.  BLISTER POTENTIAL BIG TIME.

Sarge - You are either very inspriational or intimidating.  You don't outrank all of your fellow runners do you?  

I am almost embarrassed to admit this.....I took a strength class at my gym on Sunday and I ams STILL waddling around.  I've never done an hour straight of deep lunges and squats while lifting upper body.  It's been 2 IcyHot nights and is currently an IcyHot day.  You will breath very clearly if you enter my office right now!!   I am pathetic

Edited by tahrens 2010-03-02 8:49 AM

you guys and all your talk of hydration...here's mine

and i've never had a beer. 

au contraire mon ami,  but my drink of preference is high quality tequilla
 
I just went to the bathroom and nearly fell in the toilet!!   This is not going to be a good day.

do they not teach women in NC how to use a toilet?  you and linda both...

If you would just go standing up, this would be less likely to happen (but admitedly, not impossible!)

What exactly did they have you doing?  I would love to know the exercises. 

I have often found that I am much more sore after a weights or strength day in the gym than after a long ride or even a long run.  It is a good sore - like a "wow, I really worked those muscles" type sore, not a "OMG I think I tore something" type sore.  And I have found that the additional strength work (no more than once a week) has paid real dividends.

I think I have decided on a bike. I spoke w/ a dealer and he recommended a Cannondale CAAD9 5 which is a little cheaper then the trek 2.3 I was looking at. Does anyone have any thoughts on the two bikes? Since I am a big dude I just want to make sure I get the right fit.

CADD9's are popular road racing bikes.  Not too expensive in the grand scheme of things and agressive geometry.

Not as experienced with road bikes but I assume that some of the same principals apply.  Your overall size probably doesn't matter as much as your torso and leg lengh does.

Yeah I really like the reviews on this bike so I think it is the one I am going for. I am excited. My foot is almost healed so I can get back on the bike and ride.

 

 Is that from the school of quick wit and retort.  ooooooooh. Ok Trevor I'm with you. I have my mittens off now. ( that didn't sound to sissyish did it

Edited by Redknight 2010-03-02 11:43 AM