MightyMojoMentorGroup -- (Full House!) (Page 179)

Just got home after finishing the Kelowna Apple Triathlon.  Overall I'm quite happy with the results.  I was way in the back of the pack but I beat two hours as I had hoped and finished with 1:50:49.

It was a lot of fun but I can't yet sort out my thoughts so I'll write a RR later.

I expected wetsuits not to be allowed and I was right.  The water temp was 24degC about 75F.  I can't imagine Ironman will ban wetsuits next Sunday but the lake sure is warm.

CONGRATULATIONS on your race and PR!  Looking forard to hearing more detail.

I was kind of surprised at how I took things in stride.    You know the pathetic thing though, the first thing I did, still lying face down on the ground was to make sure I paused my Garmin!   Turns out I did have a few after effects - my left tricep is pretty sore and I have a 'string' of bruises down the front of my left quad.   I hope Steve misses these posts - he's going to say or at least think 'I told you so'. 

Hey GEORGE.    CONGRATS to you too on a great sprint race.    Saw your comments on your blog re the running and that it is pretty much the pace you have been running the past month.   But that was stand alone running, wasn't it?   If so, doing the same pace off the bike is pretty good.    You had a good bike too and came in well under your goal.    Nice!   Looking forward to your report.

Good news is that I was able to get my brick done yesterday - 3 hr ride followed by 50 minutes of running.   Did my race day plan and managed the pace I want, fairly easily.   Bad news is that at about 45 minutes my LEFT knee (inside, no where near the knee cap) started to hurt.  So I stopped the run.   Stopped hurting immediately and no problems rest of day and night.   Iced it and wore recovery socks.

However, when I got up this morning it HURT.   Sort of felt like when I had pes anserine bursitis a couple of years ago, but absolutely NO swellling or tenderness to the touch.   Kind of weird.   It seems to have gotten progressively better throughout the day

I THINK it is just a tiny sprain from last Saturday's 20km when I started to play with the high knees thing - thought I felt a tiny twinge (but no pain).   If it is indeed a little sprain, apparently running hills is BAD.   So I'm hoping the hill session on Friday, followed by the big day yesterday was just too much and with a little PRICE it will be alright.    You can also get the sprain from adding too much, too soon, and I HAVE ramped up my mileage quickly the last 3 weeks.  

Apparently ultrasound helps the healing process so going to get a couple of sessions in for good measure.    If I can't finish the race on the 1st, I am going to cry.  

GANG!

I'm back, but still decompressing and soemwhat dissapated.  I hope to be quasi-normal by this evening.

Great weekend, memorable in myriad ways.  Maybe more later on that, but for now I just gotta say that my FOB speech was ahome run.  I didn't think i had it in me, but i guess all the prep for it paid off.  I've never had confidence as a speaker, and, in fact, I have YET to listen to the interview I had with BT 2.5 years ago!  It's still on the site, i am sure, and I have been told I came off well on it......but I'm still afraid of hearing myself and hating myself.  ARGHHH!

More posts later, just a few for now.

ANNE -

Sounds pes-like to me, and if you've been there before, you know where to look.  FWIW, my bouts with it have never produced swelling, or if some, very little -- as in imperceptible.  Also FWIW, it's never been a "deal-breaker" for me, although I guess mostly I have taken a tad of time off when I feel it aggravated.

Between now and the 1st --- no high-steppin', and no hillwork, and probably no more longish stuff.  20km is close enough to 21.1 to serve perfectly fine, and at this point it's just all about nursing yourself to the starting line......and then powering your way to the finish line.  In therapeutic terms, you know what to do, and in terms of athletic mathurity, I have full confidence in you to follow the correct protocols.  (Wink-wink, nudge-nudge.)

Don't fret, though!  Noting is at all dire, and not even close!

DAVE -

I see numbers..........and they look sensational......but I don't have full sense of what you qwent through to earn them!  So, I'll get more detective-ish later and report back then!

(I did see a comment about the bike, and don't worry about that.  I'm sure that you will grow to love the bike, or at least learn to like it a lot.)

I went for a swim yesterday with my wetsuit on (the water was 24degC or 75F).  I swam to the Sicamous and back to the Peach for 1900m.  It was so much easier in a wetsuit and faster as well.  I met a friend I knew from volunteering at last years Ironman and she's back to participate as a competitor.  She started swimming when I did and we finished at the same time as I did and she had a Garmin 910xt so I figured I could use her time for my swim as well (42minutes - rounded up).  I would've liked that pace on Sunday.

Today I ran 5.21km and walked 2.3km (to warm up/cool down).  My run pace was almost two minutes slower than on Sunday.  Maybe I should've waited another day before running but I start volunteering at Ironman tomorrow so I'm not sure how much I'll be able to do over the next 6 days.

I posted a race report (Kelowna Apple Sprint) in the race reports section but I don't know how to link to it here. 

GEORGE - Sounds like the perfect race. Not too big, not too small. Nice amenities, nice course. Great job! Is that a PR for you?

Re: your question about elastic shoelaces - I've tried a couple of brands, and my favorites so far are Yankz! It takes a little to get them adjusted just right - not too tight, not too loose - but once you've got it, you need never have to worry about them, and your transitions will improve. I've also taken to running without socks for a shorter distance like 5K, but it sounds like you're a fan of socks and your rolling method worked well. I've also gotten the hang of having my cycling shoes clipped into my pedals and just pedaling with my feet on top in and out of transition. Haven't tried flying mount or dismount yet. Maybe next season!

The best advice I've heard is to never do anything standing still that you can be doing at 20 MPH!

You could also have saved some time with a tri top instead of drying off and putting on a shirt to bike. One less thing to worry about and it looks cool. Thanks for sharing about your race.

GANG -

Two days (and continuing, but better) of computer headaches, and yesterday away all day, but I'm back and the computer is okay ---- for now. (?)

Onwards!

GEORGE -

Ya done done it!  Now it's time for #2, Summerside!

Your two stated wants/needs are, fortunately, inexpensive ones.  Race belts cost less than $20, and elastic laces range from $5-10.  I saw Dave's comments on Yankz! (sp?), and I agree with him on setting them up; in fact, I have never succeeded in getting mine set-up correctly, so I don't use them.  Intsead, I go with Easy Laces, as a complete chowderhead (that would be me.....) can figure them out.   The problem is, they are not always easy to find, whereas Yankz! are.  At any rate, go with the ones you can find easily; should be several options available at the IMC expo.

Same with race belts - should be lots at IMC.  I went several years using the ones with press-thingies to secure the bib, but the past three seasons have seen me in the ones (Zoot makes a good one) that have elastic cords that tie into the holes in the top corners of a bib.  Either works fine, though, and they are almost one of those "desert island" pieces of equipment.  Best thing since sliced bread, or at least un-square wheels??  I usually wear mine on the swim, under the wetsuit, but the downside to that is, depending on how sturdy the bib is, it may come out looking really beat up, and even with the number partially obliterated.  The one in my photo here is from a half-iron, right at the end of the run, and you can see that it is barely heanging on.  I guess it wouldn't've gone anywhere at that point, as 80% of the damage occurred during the seim, with another 17% from flapping in the breeze for 56 miles on the bike.

As for breathing problems on the swim, periodically work a little bit at lengthening your stroke enough so you have lots of time each breathing cycle to grab huge air.  Think slow-motion, in fact.  If you are a right-side breather, as your left arm is extending forward, do that slowly and in accord with a well-defined body roll that gets you well onto your side so that you have clear access to pure air.  The combination of the slowed-down stroke and the uber-breath should get your HR down and you under control after three or four repeats of this.  And when I said "periodically", all I meant was maybe one set of repeats every 3rd or 4th swim session.

I'm surprised at the wetsuit call-off at 75.  In the U.S. it is 78 for age-groupers, and I had thought it was the same in Canada.  ANNE?????  As for wetsuits at IMC........I'm figuring 78.  We'll see!

Great bike leg, and you have to be pleased with that.  Yes?  You also seemed to have donw really well on the run, with no notable problems at all.  And, again, there is that comment that pops up in most of your runs --- "I could've kept going."  I know you define yourslef as a non-runner, and I know you aren't wild about having o do it........but it is very encouraging that most runs leaver you feeling you could've kept going.  Cool beans!

Props to you for taking the time energy to encourage that woman.  Even though I am going full-out in most of my races, I always take the time to yabber at people -- not constantly, but whenever I see someone who seems as if they might like some human contact of a verbal nature.  It also makes me feel a bit more human, too!

Finally, just keep hammering away at a transition set-up that wokrs.  Laying stuff out at home, futzing with different arrangements, will help.  I generally think that simple is best, and that's what I do..........but it's been so long that I can't remember how I did it when I first started.  I KNOW I did NOT have "furniture" there, such as a little stool, or a water tub for my feet, or a box full of stuff*, so at least the absence of those made for far less clutter.  You mention a hand towel, and that's in my league -- just barely enough to get the job done.  (And I seldom dry myself, anyhow, but for you having to put on a top, it was necessary.)

*I have a box of stuff, just about everything imaginable, and it's a green plastic milk crate ---- but it stays in the car during the race.

Congrats on YOUR FIRST TRIATHLON!!!!!!  Onwards to Summerside!

Dave, thanks for the Yankz vote. I tried another brand and I didn't like the pressure it put on the top of my foot. I'll try those and see if they work better for me. 

George! Great race! I love that for the run you want to run faster and talk to more people. Me too

My niece and her gang are in Penticton already. I know there are masses of people but if you see a guy with 2 Beardied Collie and a St Bernard, that's her husband Jeff. He's spectating and they took the dogs with them. My nephew and his girlfriend are both racing and they are leaving today for the drive up. I'm looking forward to Sunday and tracking them all day

I'm still plugging away with my training. One day at a time.

Johanne

STEVE,

WELCOME BACK!   Missed you.   Glad you were a hit at the wedding.

DAVE -

I agree with you -- the PR is worth far more than the win.  The PR is something you now know you can do, and you can build on it.  The overall win woulda been nice, but those (and especially a.g. wins) depend a lot on who shows up.  But as long as a course is measured correctly (and the track used for Cranberry HAS to be measured right!), a PR is pure gold.  Congrats!!!!

Poor pacing?  I dunno.  You're an experiment of one, and so much of this stuff revolves around experimenting and straight old trial and error.  The duathlon/aquathlon setting is like The Sirens on the rocks, having lured thousands of athletes to destruction during the first run leg.   Cranberry was especially treacherous, what with the aqthln folks going out with the standalone 5km zanies.  Sheesh -- what's a savvy pacer to do??

My haphazard "rule" for duathlons is to kind of count to 20 or so and let the studs or suicides charge off, and then I will try to keep with the less talented and/or masochistic ones.  I'm not saying i'm always sucessful at that plan, and the 20-count plan often gets shelved before I get to 20 (or ~20, were I actually counting, which I'm not).  And it's not to say that I just stand there; rather, I try to run my own pace and not get pulled by anyone -- until the fasties are off and flying.

Your five splits were all excellent, and what's nifty about the results is that even though you got a stellar third, the only one of your splits in the top three was T2.  I'm always amused when that sort of thing happens to me -- I place high, even though one or maybe even none of my splits were top-of-the-line.  I take that to mean that my wellroundedness has displayed itself nicely!

DAVE -

Ah-ha; that explains it!  After i posted, I thought some more and began to think that somehting wasn't quite right, that an overall as high as THIRD needs more than just one of the five splits being uber-high.  And there you have it --- your "I'm runnin' with the big dogs" first run!

I'm also surprised that i didn't pick that out on my own, just perusing the aqthln results.  But i was (and still am) nervous about the computer's behavior, so all it was was a quick romp through.  Maybe I should go back and look agagi, just to prove to myslef that my brain can still discern those telling stats!

ANNE -

WHEW! about the knee.....but I'm not surprised.  But still --- WHEW!!

I had my own assessment a couple days ago, and when I have more energy I will go over the observations and suggestions.  Overall, it was very, very positive, and I feel great about having a new "person in my corner".  This is a foot guy who deals in orthotics, and yet that was NEVER ONCE mentioned.  In fact, this is the second person i have gone to about foot woes who makes orthotics and didn't bring up that issue with me, so i am very appreciative.  I haven't been so lucky with run-of-the-mill podiatrists, however.  My new guy is a stellar triathlete, which makes me certain he knows where I'm coming from.  If you are curious, check him out at www.sportstats.ca; Ryan Grant is his name.

FWIW, my plan for next weekend is to do a sprint near syracuse on the day you are doing the canadian.  But my plan is also to leave almost immediately post-race, hopefully getting back to Ottawa by 1:30 at the latest.  That'll give me a chance to see you on the run, and the finish, and then keep you company while Ken trudges ever-onward.  It's a wonderful spectator course, to be sure, but it'll still be a long afternoon/evening for you (maybe a bit "longer" for him.....)

And remember -- NO MORE off-the-wall aggressive training events, especially the run ones!!!!

Hey I've missed people's races! Congrats Dave and George!! 

Congrats to Steve for his impressive FOB speech!

Congrats to me for FINALLY finding a new coach!!!! Yes, that's right. I'm firing my current coach one month before Redman, and starting with a new one right away. We've spoken at length and she has reviewed my training plan and cannot believe my current coach's lack of concern about my run volume. So....we agreed to start working together this coming Monday.

So happy! It has taken me a while to find a coach with whom I'm comfortable. Here's to NEVER giving-up!!

Leaving tomorrow for Hotter 'N Hell - Should be an interesting bike start with over 15,000 people! Woohoo!!!

Have a great weekend everyone! Good luck to those racing!

Prior to Sunday I had only done a Sprint dry-run so the actual race does count as a PR but I hope to knock that down as soon as I can.  It was all over too quick. I would've liked it to last a bit longer.

I'll look for some Yankz and give them a try.  I'll also look into tri tops as you suggest.

During my dry-run I didn't wear socks in my bike shoes or runners.  I had no trouble with the bike shoes but the runners rubbed my heel raw.  Someday I'll be able to run sockless but for now I didn't think it would be wise to run without them.

Thanks Johanne.  I do find the other people seem to make the race for me which is kind of a surprise as I'm generally pretty shy and quiet.

We started volunteering today and I kept watching for the dogs (there is a dog park on the beach behind the registration tent where we're working.  The dogs all love it).  Tomorrow we're open for package pickup.  I'll keep my eyes open.

Steve - It's getting late and I haven't had time to absorb all that you said but I just wanted to tell you about this evening.

Tonight we were walking home from the local Barley Mill Pub (first time ever...honest).  As we're walking my wife startled and stopped under a street light and she pointed up.  I looked up to see a decent sized owl sitting on a power line and just staring at us.  He/she let us get very close, maybe 12' away and after a bit just flew off. 

GEORGE -

Big news in Penticton. Ironman Canada will be replaced by Challenge Penticton!

http://triathlon.competitor.com/2012/08/news/challenge-penticton-to-replace-ironman-canada_60085

DAVE -

WTC would think twice and thrice about some of its policies if they were challenged more frequently -- and the Challenge group would/should do that.  So, I'm all in favor of the switchover, and I think most people would be as well. 

However, there is still the hardcore Kona-Or-Bust people who would mourn the loss of a qualifier.  Granted, that's realistically only about 1% of all athletes at any given Kona-qualifier, but their dollars and prestige count for something.  That said, many of them do Roth just because of its stellarness, even though it doesn't help get them to Kona.

Intriguing, to be sure!

DAVE -

I was in registration this morning when the announcement was made.  We never heard what was said but it was the number one topic of conversation.  Not knowing anything about Challenge I felt pretty negative about it all but through the course of the day as I talked to some of the athletes I began to feel better about it.

In particular was an athlete from Wisconsin who comes to IMC every year (turns out I met him before, after IMC 2010) and he was very excited and pleased by the Challenge announcement.  He even echoed what was said in the announcement that Challenge would improve the race for the athletes.

As Steve says, it'll be intriguing to see what happens.  It will also be interesting to see what happens on Monday when we're registering people for next year.