MightyMojoMentorGroup -- (Full House!) (Page 177)

Two years in a row now our oppressive heat wave was snapped, briefly, just in time for the Kiwanis Red River Rally, the temperature was 88 degrees when I finished, high 60's at the start, I very briefly toyed with trying to find my arm warmers. The respite is temporary however, as the little front has left the area, high pressure returns, along with South winds and 102 tomorrow.

But here is the Race Report-not a lot to report, it's just fun little bike rally and satisfying and LOCAL century

STEVE,

Got my long run in.   Details below.   Think it went fairly well.  

Rim Park. Practice race strategy - fuelling and run/walk protocol of 6:1.

Took 2hr25min28sec for 20.27km which was a final pace of 7:11/km.  

919 calories.

Did no w/u for this run.
39 meter elevation gain.

Had the route 'broken' into 4 x 5km segments similar to race day and then further into 2.5km segments with the route including some small ups and downs and running part way up a steep hill to simulate the run into transition. Not quite at the 5km mark as in the race, but about the 4km mark.

At every 5km (the car) we would re-fill palm bottles to simulate race day. I checked on my feet after the 1st and 2nd 5km's to make sure no blisters were forming.

The Injinji toe socks worked great. Tied my right shoe around the 15km mark because I could feel the rubbing under the arch - I think the shoe was too loose - felt better and less friction after tightening the laces.

Rain stayed away for the run.

GOAL was to run close to the race pace I want in September, which is about 6:56/km, but keeping it easier than I will run that day, and see if it would be remotely possible.

The day went well until the final 1.5 km when all of a sudden, as I'm approaching the final hills, my legs just started to slow down and I continued to drop behind Ken. Really weird feeling - either I pushed too hard or didn't fuel enough - not sure which. About that time my hip flexors were starting to tire as well.

Possibly because on the final 5km segment I made a decision to sacrifice 'speed' and really focus on high knees and kicking my butt to try and cement some muscle memory into body for the final 5km of race and held this quite well for the first 2km. Might have been a bit much after doing 15km already.

Wore my new CWX compression tri shorts which worked well.

1st 5km loop:
RUN pace/km: 7:05, 6:43, 6:57, 6:58, 6:43, 6:31 (150m)
1 min WALK in meters: 110, 110, 110, 110, 120. 110 meters is a 9:17 pace and 120 meters, which I don't usually cover is 8:41 pace.
Avg HR: 126; Max HR 145.

2nd 5km loop:
RUN Pace/km: 7:07, 6:55, 6:54, 6:45, 6:33, 6:49 (110 meters)
1 min WALK in meters: 110, 100, 110, 110, 110
Avg HR: 131 Max HR: 146

3rd 5km loop:
RUN pace/km: 7:00, 6:57, 6:57, 7:07, 6:51, 6:34 (260 meters)
1 min WALK in meters: 110, 100, 100, 110, 110
Avg HR: 128 Max HR: 145

4th 5km loop:
RUN pace/km: 6:40, 7:01, 7:05, 7:26, 7:16, 7:04 (370 meters)
1 min WALK pace in meters: 100, 90, 100, 90, 100.
Avg HR: 129 Max HR: 141

STEVE again,

Had a look at nutrition - guess I'm not as good at it on the run as I am on the bike.

Burned 1000 calories and took in 150.    Should have had more?     Tried the GU Roctane - the sales person who is a runner said she only used 1 for a 20km but I don't think that works for me.

Thoughts?

ANNE -

I will look at the numbers a bit more later, but for now it'll be comments on your comments!

Wonderful planning, working to keep as much of it as possible as close as possible to race-day strategy.  I like to think I am capable of doing just that myself, but reading yoru report makes me think I don't do it near as well as you attempted today.  Textbook stuff, methinks!

I guess you present three possiblities (pushed too hard; didn't fuel enough; attempt at high knees and kicking your butt) for why the final 1.5km kind of fell apart.  My vote would be for #3, with #2 a possibility, although you are so on top of your nutrition that I can't imagine you would make a big enough "mistake" to suffer from it at the end.

So, I go with the third option, and as for race day I would gently suggest that you keep it all as simply as possible.  My own history with half-irons shows clearly that the body doesn't want to do anything fancy or tricky over the final miles/mile.......and would prefer to shuffle it home.  I DO make the effort to pick up the pace some as I approach the finish, but it sure isn't at the expense of the form that has carried me through the preceding, say 12.3 miles.

That said, there IS something to be said for varying one's stride and cadence and all during longer races, but if it is saved until the end, I think there is a risk of cramping if different muscles and muscle groups are suddenly called into play, while the ones that have done most of the labor are put to bed without any warning.  That's just my take on it, anyhow.

Thinking more, "legs just started to slow down" sounds like it was a borderline bonk, or a slight hitting of the wall.  And that could be nutrition, it could be just having given a good effort ---- and paying for it then and there.  So, what were your carb sources -- how much, how often?  I see the reference to palm bottles, but i'm assuming that's just water.  (Or not?)  What else got ingested?

I like the choice of compression shorts, being a big believer in their ability to keep quads and hamstrings as happy as possible during those loooooong running efforts.   Your use of the Injinji socks seems like a new idea to me, but why not?And as for taking the time to re-tie at 15km, that falls into the category of "Don't avoid taking 30 seconds to do something, if not doing it will cost you 30 minutes later in the race".  Wise choice!

I'll try to make sense of those numbers later on!

ANNE again -

Ah-ha!  I just saw you one on nutrition......and I think you might've suffered a bit of a shortfall.  I'll think about 150 calories for 145 minutes (was that it, 2:25?), or for 1000 cal expended; right now I feel muddled.

As for the Roctane, only one for 20km isn't enough, especially if that was your main fueling source.  I can't remember if Roctane has the same "every 45 minutes" recommendation as does regular Gu, but if not then it would be every hour, and so you could've benefitted from at least one more, and maybe two.  Plus, their assumption is (i am sure) that one is taken BEFORE even your first step (and probably at least 15 minutes before), so the best protocol might be: t-minus 15:, then 30:, then 1:15, then 2:00.  Think you can handle four Roctane?

Were I you following that same timeline, though, I would use gel, gel, gel --- and THEN the Roctane.  I am sure that Roctane carries bno more carbs in it than a regualr gel (or, if so, not by much), with the longer-endurance benfit coming from the amino acids and possibkly a more conventional protein source.  It is worth going to the Gu site and studying Roctane and what it offers.  Myabe I should do that, too!

ANNE once more -

I just saw your post from the bottom of the preceding page.  Didn't plan these very well, did I?

As for me and those points...mostly they do reflect quite well.  that is, when it all comes out in the wash at the end, the guys above me who I have raced agaisnt deserve to be above me, cuz I can't beat 'em.  And the guys below me.....um, deserve to be there because they can't beat me!

The races that mess with things are ones in which studs appear, such as the hot-shot kids at Mossman and anything which is a Best of the U.S." qualifier.  They will dip others down by a few points ---- but as long as one races enough (5+ times?) and doens' gravitaate to all thsoe studly races, then the low scores from the elite-ridden races get dropped in favor of the three best from, presumably, normal-field races!

No ride or run today, just the fifth staright day of 1750m , give or take.  Sameoldsameold.  And FWIW, today was my 56th OWS of the sweason, which includes the three races.  If I don;t impinge my shouklder(s) or tear a rotator cuff or two, I should get up close to 80 OWS.  ( And I fuss about wetsuits wearing out.....)

I will ride tomorrow, giving the knees one more day to recover so I have the best idea of how the most recent tweak serves me.  I rode on Wednesday right after tweak #3, but the knees were wonky going in, so that was pointless at the very leats.  Bah.

JEFFTX -

Nifty report, especially about "hydration guy" and his setting the "peloton asunder briefly".  Ha!

And I doubt the re-rigged course had too much to do with a whopping 38 minute improvement.  You HAVE to feel deservedly proud of that!!

I am pleased that the heat finally broke for you, and hopefully it was more reflective of what will be on tap at Redman.  sept 22, right?  Should be semi-temperate in tone and substance!

And still chain-sawing?  Oh, my....

102 returns tomorrow, but highs only in the 97 range, at this point, next week. I am hoping for something milder for Redman as well.

I looked at the chainsaw, I didn't touch it. I did grab my big sledge hammer and made quick work of my poor garden shed's carcass. It's metal remains stacked and ready to haul off to the scrap guy, the wood pieces camouflaged amongst the decaying remains of the burned out building next door. I also purchased my nifty new metal shed in a 300+ pound box of about a million pieces and began assembling the floor frame-it very much reminds me of a giant erector set.

I do need to get my driveway clear of timber so I can return my Little Tow and ready it for Wichita Falls-Hotter n Hell

STEVE -

Participated in a benefit bike ride today. The weather was amazing so the entire ride was enjoyable. Completed my longest ride to date - 71 miles - in 4.5 hours, a fair amount of which was spent cruising and chatting with my friends, not bearing down. Utilized my nutrition plan for Redman and all went very smoothly. No stomach upset, no hunger, no bonking. Felt strong on the bike so I'm going to try for 100 miles at Hotter 'N Hell later this month. 

Also got to try-out my new Forerunner 910xt and I have to say I'm in love with my new gadget! Can't wait to take it for a swim!

JEFFTX -

Good god t'mighty, that all sounds awful.  You deserve full props for simply contemplating it, as opposed to hiring the talent to do it for you.

It was Erector Sets that taught me at an early age that I would never be good with tools.  I did so want to create entire cityscapes with mine, but all I got were things that collapsed clatteringly.  I had better success building houses of cards, I think.

Temps of 97, of course, have you grinning like a mule with a mouth full of briers.  Mercy!

TRINA -

Well, 71 is 15 more than 56, and 4.5 is longer than you will need at Redman, so even though you say you cruised and chatted and didn't bear down ---- it's all highly valuable time-in-the-saddle.  Better 'n money in the bank, I say!  And if you also played with your nutrition, why, even better.

Speaking of which, did you see mine about the awesome benefits of Mojo bars?  It still bugs me that I can't find them in Ottawa and environs, and have to get to the U.S. to stock up.  I really do try to save them for races.....but they make such a fine workout item, too.

I know I still owe you thoughts on runs, but for now I will go to the old fallback of 10% increase weekly, or 10% increase in the distance of your long run.  Now, even though I suggest keeping it under 10%, your Cowtown experience suggests that you can probably try to do an initial bump-up of mileage that gets you pretty quickly to the 5-7 mile range.  You sound kind of "stuck" at 2-3 mile runs, but it really wasn't that long ago that you were doing half-marathon mileage, and I think you did it injury-free, yes?

If you are currently doing anything that is roughly "speedwork", put that on the back-burner and just focus on lengthening your runs and keeping them at projected race pace, or even slower.  Much like the charity bike ride, it's all about "time spent", and in the case of the run, it's time spent on your feet.  You can safely make-do with a long run a mile or two (or three?) less than the 13.1 of Redman, and figure on adrenaline carrying you through those remaining Mystery Miles, and in doing those miles, speed is not of the essence! 

If you are feeling good about your swim, you might want to switch out one of your swim workouts in favor of a run one.  How many of each are you doing weekly, by the by?

Glad you're enjoying the 910xt.........although I very literally have no idea what all it offers.   I'm still loyal to my Timex 50-lap "Sleek"!  (Which just beeped me with the first of my three alarms, this one at 4:34........even though I've been awake for two hours already!

STEVE,

Thanks for the feedback on the run and the nutrition.   I guess (hoping) the fact that I hadn't been running for a couple of years and before that it was just sprints explains why I can't nail down nutrition on the run.    I do take only water and I didn't take anything 15 min beforehand because breakfast was fairly close to the run, although it was only a protein smoothie, so maybe not enough.    Not sure if I like the Roctane although I REALLY like the regular GU gels - especially the peanut butter.    Will have a chance to try and redeem myself next weekend when I have a 2hr15min bike followed by a 55 min run. 

Heading out shortly for the long bike ride so need to get moving.   Have a few more questions for you later.

Hope you have a great day.  

ANNE -

A few seasons ago ('09?) was a Gu-ish year for me, and the stuff served me well.  In general it is a bit thicker than I prefer, but for some now-forgotten reason I got onto it and had very positive results.  And I'm not necessarily referring to race results, but mostly to the effect it had on me during any race in which I was using it.

Thinking some, I probably used in so often that year because I was intrigued by roctane, which was new either in '09 or maybe late '08.  I really like the idea of brand loyalty and trying to fuel according to one compnay as much as possible, and '09 was my Gu/Roctane year.  (Why did I stop??  Gotta think about that some.)

Back then there were two flavors of Roctane, and neither really appealed to me, but since then they have increased the roster and the options are much better.  I can't give you specifics right now...but I'd hazard that one of the good 'uns is a lime thing, the other is a chcolate cherry.  I'll check falvors later and tell you which I like ----- but seeing as how you like peanut butter gels, we may have no common ground!

ANNE again -

Right church, wrong pew:  it is Chocolate-Raspberry and Cherry-Lime (not Cho-Cher).

Both are good, with the C-L very cool.  Also cool is Island Necatars, and Pineapple works quite well.  That leaves the two original ones, Vanilla-Orange and Blueberry-Pomegranate, with the former acceptable and the latter quite a bit too pwerful for my sensitive taste buds.

Each Roctane has 1220mg of an amino acid blend, which is the nod to protein.  The 4 or 5 BCAA in the blend are listed on the website, but I can't remember them now.  (Leucine was one?  Histidine was another?  Can I tell the difference?????)

SLUUUUUUUUURRRRRRPPPPPP!

Man. I've got a lot of catching up to do.

Finished my first repeat race today, the North Park Triathlon (sprint). Shaved 14 minutes off last year's time to finish in 1:15. Long course pool swim, hilly 5 lap ride, hilly trail run. 5K was about 6 minutes faster. Got revenge on all of my Masters swimming friends.

Pancakes afterwards. It's a good day.

TRINA -

I've always had a wicked sweet tooth, but it met its match once gummie bears evolved onto the scene.  There is just something about them (and not gum drops, or jelly beans) that strikes me a cloyingly sweet, and I sense the same in many of the "candy-type" energy stuff.  Ergo ipso, i don't use thsoe (but know many people who do, and swear by them, and perform better when glomming them down).

Another thing I don't do and have never done is eat according to my watch's cues...........but given my history of undereating on the bike on half-irons, I should probably give it a try.  But as I've said before, I'm pretty much a minimalist in races, and even a regularly beeping watch would make me feel overwhelmed.  Dumb, I know, bit there it is.

By the same token, I couldn't fathom using any pack on my back.  I don't sweat profusely, but I just dislike feeling encumbered -- and that's why on cold fall-day races, I flirt with disaster by never donning a dry or warm top over my wet-from-the-swim tri top.  Again -- dumb, i know, but there it is.

That said, many people use hydration packs and seem to think they breathe well enough to not be oppressive.  I just wouldn't want to feel that a sloth is clutched onto my back, taking in the sights while I pedal my brains out.

Your revised run plan sounds perfect, but just be very attuned to your body for fear of soreness or injury.  Until you get to the 7-miler safely, don't tru anything fancy, such as pick-ups, or fartleks, or sprint finishes.  And if you can peak with a 10- and/or 11-miler, that would be terrific!

Nope, I don't think those longer rides are hurting you, either.  If coach knew, though, i think he would either eliminate one of the rides for that week, or reduce the distance of all except the long one. 

Be right back.

TRINA again -

As I was saying when the computer starting being strange, coasch would make changes if he knew you were regularly "going long" on the weekend rides.  So, you could maybe 'fess up to him and ask for revisions.........or just make 'em on your own.  Personally, I would cut out one of the rides, maybe the one that gets you in the saddle (always a good thing), but not for long and not with any big goal for that ride/workout.  And when I say "personally", I'm thinking of it as being my own training plan, not necessarily yours. 

And I think that's it for now!

DAVE -

Jeezum crowdogs -- a 14' improvement on a repeat is off-the-charts HUGE.  And as if the whole 14' wasn';t enough, there is the beyond-this-galaxy 6' beheading of your previous run time. 

Between that and post-race pancakes, how could a good day not really be great?!?

Mighty well done, and I bow reverentially in your general direction!

Raced an Oly this morning. PR for me! I'm writing up a rr now on my blog

Johanne

Ok, RR up on my blog if anyone wants to look

Johanne

CONGRATULATIONS on all counts JOAHANNE!!!   Breaking 3 hrs - awesome; a PR - how great is that! AND coming 1st in AG!!!  Breaking 3 hrs is not easy.   Your training, consistency and the long races you have done are paying off.    You are an extremely fit and strong athlete.   

Athough your IM may not be a FUN day, there is no question in my mind that you are going to have a GREAT day!   

REALLY envious of your running speed off the bike.    NICE! 

DAVE -

Those teams ahead of you?  BUMP'EM!

Those cats ahead of you who missed a bike loop?  BUMP 'EM!

Yeah, this might be one of those races where you have to do your own calibrations in order to get a decent idea of where you stand, both overall and in age group.

Most race timers will have settings that separate out team chips from individual chips, and so the teams just automatically get dumped into their own category.  Now, you know from all I've said that I'm a techno-ninny, but I just figure that for people who understand this stuff enough to work with it, they are capable of great acts of complexity --- and if that doesn't happen, I lose faith that humans are actually running this show!

Same thing with measuirng courses.  I have no grasp of GPS, but i still get floored that swim courses, in particular, are so often way-off mismeasured.  I mean, if you can't somehow use GPS to measure a course, how accurate can it be for measuring one's own workout.  And seeing as how i think i know that gazillions of folks get accurate workout readins........whu can't/isn't GPS used to ensure accurate race distances.  Grrr?

ANYHOW, fabulous palcements for you yourself, and really -- kick those teams to the curb!

JOHANNE -

Awesome race, and even more so by comparing it with last year.  You pretty much shattered any of the five times from last year, and even the one that was closest - the swim - needs to be viewed in terms of the fog-shortened swim from last year versus the full 1500 this year.  That would make the ~90s diff more like.....4-10 minutes, maybe?

Your season is beginning to show some textbook examples of how one's performances can show sweeping improvements with experience and focused, dedicated training.  I think that of the people I've had in my groups the past few years, you are showing the greatest leaps from one season to the next.  Cool beans!  VERY cool beans!

Given your misgivings about your running recently, you came up with a superb effort -- just tappin' and clawin' at that sub-hour door!  It won't be long now, Johanne!  And as Anne said, that is a great time coming off the bike, and it sure sounds as if you took the bike very seriously.

And, I am sooooo envious of you for that swim!  That is a course I would love to do --- saltwater and swells.  I think you are right, too, about getting lucky with the break in the (ocean) waves coinciding with the start of your swim.  That sure makes life easier, when you don't start a race by trying to dive through a wave that is crashing into the shore and trying to make you part of the ocean floorbed!

As usual, the photos were wonderful.  You do so well in turning races into Events to be enjoyed fully at the time, and cherished much later on.

CONGRATS across the board!