kalalau's Group - FULL for now (Page 19)

It's been a bad training week for Dave.  :-(  You'd think with that, I still wouldn't be overwhelmed with things going on, but I am.  Last night I spent "my bike/run" session just working on the bike and making adjustments.  Which need to be done, but takes time away from training, and who knows if I resolved my chain or derailluer problem.

Hopefully I can get a big swim in tonight, then a good ride tomorrow, and something good on Sunday.  I haven't even run since Saturday!  Would be nice if I added a run onto the metric century, but the 3pm lunch has a way of eating into such ideas.

Working on speed sounds like a decent idea.  You could also make a weekly or semi-weekly dry run of a triathlon, at whatever distance, so she could get a feel for what will happen.

Same kinds of rules still apply.  For distance, use the 10% rule for increases in mileage.  For speedwork, don't kill yourself with repeated speedwork day after day.  And as you are already thinking, you'll have to be concerned about burning her out or making it not something she wants.

I've seen some crazy fast kids out there.  There's this one girl in my area who I noticed at age 11, coming in near the top of the runners in 5ks and such.  She was doing marathons by age 13, coming in at 3:17.  She's 14 or 15 now.  Fast girl.  Some may say she shouldn't be doing that mileage at such a young age.  But her family seems to be pretty strict about her training, and they have a good background on the sport.

I also trained a friend's kid to do a 5k at age 11.  He didn't train like I wanted him to, but come race day, he still did a 27:00 5k.  He did great.  He hasn't run once since though.  But he can say he's done a race now.

We're going to sign up Roger's 6 year old for a 5k pretty soon.  That should be fun.  His kids have been running in the local club's "kids races" for a year or so now.

Thanks, my derailluers worked well today so maybe those videos on the web are a good help. :-)

I am willing to lay money on you coming in under 25 minutes.  Maybe the pressure would make you run faster. :-)  Ok, so you are in the 25+ group, no big deal, just make sure you are near the front of that group.

I bet there will be people who don't come in under 25 minutes for that first group.  Unfortunately there are people out there who just don't care if people are waiting for them.

Have a good race!!  It's going to be a blast.

I'm sitting here wondering if Becky was out there on that bike ride today cursing me out for saying it wouldn't be that bad. :-)  Whew what a hot hilly bike ride we had today.  And the aid stations weren't as stocked as I expected.  But the volunteers were wonderful.  How did you do, Becky?  Did Josh stay with you the whole time?

The hills aren't as bad as the "Eat a Peach" ride in the fall, but it was hilly enough that I saw some folks walking their bikes up the hills.  I also saw one woman give up at the last aid station, and called for the SAG wagon.  It was pretty funny near the end when you would see yet another hill pop up!  The temp when I drove away was 90.  Yikes.  Well at least we weren't running. :-)

Yeah I thought the early hills were tough too, but was wondering if it was just me starting out slow.  Wow if you did 3:45 for your 56 mile split, you were faster than we were.  My friend struggled, especially in the last 30 miles.  We seemed to be in a pack of strugglers.  What time did you start?

Great job on the bike ride!  That sounds really encouraging.  Seems like it's a good training ride for Columbia, and will make Eagleman's bike ride seem pretty easy! 

It's nice that we can do these bike rides without even getting a map out.  Having the course marked on the street is a huge plus (all the ones I've done, mark the course like that).  I am thinking about heading out there again before our races.

Good luck on your run tomorrow!

Oh no!  Too quiet.  Is Steve back from Florida with a report yet?  Who is doing Frederick this weekend?  I am in for the 4:15 group.  I was the lead but I think I am the socializer now.  Each has its pluses and negatives. :-)

Hahaha, well planning a bonk to a PR is not the normal way but we will be there encouraging you to go fast!  Maybe you can hang and get 2:07!  Plus the longer you stay with us, the more you can laugh at Bob (leader) and I wearing our leg compression sleeves and looking like dorks.  Pretty sure he will wear his.  He's riding back to Lutherville from Frederick after the marathon!  58 mile ride after a marathon.

I'd tell you what I'd look like so you can find me.. but, it'll be the same gear all the other pacers are wearing!  I'll be standing next to the 4:15 sign, the one with hair, and probably with temporary tattoos on my face.  The tats will likely make me stand out. :-)

Steve, come join us!  Yes it's early but if you keep doing these races, this one will seem early compared to others that start at 5 or so!

BTW REI is doing their 20% off one item deal again.  Good time to get race stuff or nutrition.  Can go in store, or online with code ANNV9

The key to "bonking" and still coming in at a decent time is to notice it early and back off before you actually do hit that suffering point.  You don't want to run 8 miles at 9:43 pace, realize you are suffering, and then really push to hold on to the 9:43, and bonk at mile 10, then suffer with walks or 12 minute miles the last 3 miles.  Would be much better at that mile 8 to realize this, and slow down a bit.  Treat it as a 5 mile run at that point, and put in a 5 mile level of effort (not 5 mile pace; effort).  The first 8 miles is in the past.  Same thought process goes for if you are behind your planned pace, focus on the 5 miles, not the past.  Doesn't matter if you are behind what you wanted, you can only do something about the next 5 miles.

Looks like we have lots of rain to deal with in the next week, doesn't look great for bike riding.  Frederick race day, you might want to wear a plastic bag before and maybe even during the beginning of the race.  Good way to keep dry and warm.

If the forecast changes, I would like to ride the Columbia Tri course after the race.

Thanks!  Well, it still looks a little dicey for Sunday, but such days are common for PRs.  Who knows!  It's only just out of reach, Down the block, on a beach, Maybe Frederick . . .

Hmm, shame on you wearing new shoes. :-)  But least it's the same series of shoe and you have experience.  At least it's not a marathon for you.

Wow it was super cool to see Becky run off to that half marathon finish line to a mid 2:06 finish!!  She stuck with my group the whole way.  She was super focused on having a good race today and she did it!  And didn't even seem to have a hard time doing it. :-)  Smiling away.

Frederick was pretty nice today.  There was a light rain throughout almost the whole race, but it was the type of rain that made you feel comfortable because you didn't get overheated.  The 4:15 group came in at 4:15:18.  The last mile marker was off and we were thrown off a bit.  But we had a good 5-7 people that went the whole way with us.  We sent them off at mile 24, so they were even better on their 4:15 mark than we were, as they were just ahead of us.  Pretty satisfying day.

Yeah you did great, congratulations!! :-)

The Columbia Tri race instructions email arrived today, with wave assignments. :-)  Thump, thump.  Much more real now.  I will hopefully be getting out of the water as Becky gets in, and it looks like you have an opportunity to beat J out of the water! :-)

Wave assignments make triathlons go strangely.  You never know where the others are around you, except those in your age group.  Roger will be starting 8 minutes behind me.  Thus, if I see him, that means he is 8 minutes ahead of me!  His son will start 32 minutes behind me, but I am pretty sure I will see him on the bike ride. :-)

ras26 - 2009-05-04 6:32 PM

I saw the wave assignments.  J actually starts 8 minutes before me (he's older than me), AND he's been faster in the water recently, so I won't see him until he's cheering me on at the finish.

You get a 16 minute head start on J.  You think he'll catch you? 

Doh!

Haha.  Well not in the water.  And I don't know what to think about the bike.  He should be able to crush me on the run, but not 16 minutes worth.  He would have to have a really good bike ride.  I hope I will be 19mph+ on the bike.  I should be a ton better than my 17.5 avg 3 years ago.  Not sure if I can hit my 8:21 run pace from that year but it shouldn't be too far off that.  I might be able to do well in transitions because of my experience but a lot of practice will fix that quick.  I think he would have to do 21+mph on the bike, and a 7:20 pace on the run, then maybe he has a shot at passing me, if we match swim and transitions.  Seems within his reach.

Swimming can be dicey.  One of us could end up off course a bit, though I've been good at that.  I can probably do the swim in around 27-28 mins.

Don't think I didn't notice you didn't ask of if he will beat me, you just asked if I will see him. ;-)

- To follow up on Steve's comment, in triathlons, it's best to have your bike already in a low gear, when you rack it.  That way there are never any issues with starting out on the bike.

- Steve, if you are looking for a triathlon that weekend, Pinchot Park in York is a good one.  I would rather do that one since it it low key and more intimate.  But I guess we all have to do Columbia at times. It's "the thing to do." :-)

- I will be breathing exclusively on my right side as well.  Don't fret about it at this point.  You will find a way to site the buoys if you want to.  If you want to work on something, work on sighting ahead while breathing on your right side.  Yes, straying off course is a real issue to be concerned about, but as long as you keep your head on that idea, you should be ok.  Just don't swim and assume you are swimming straight. :-)  Even if there are others around you.  They may have been following you, or if you are following them, they could just as easily be off course.  Many times in races, the kayaks surrounding you will keep you from getting too far, but I don't think I saw kayaks near me at Columbia when I did it, and I know I swam wide.  I guess they figure we can only go too far and we aren't a threat to head out into the ocean. :-)

I did a bunch of hillwork on the tri course today.  Thought I was doing 9 mile loops on the back end, but mapmyrun.com shows 8.1 mile loops.  Ugh!!  Disappointing to have done shorter than I thought.

Let us know if you come out.  Thanks for the tips about the bathrooms!  And yes, my most hated pictures are those where I am looking at my watch when I finish. :-)  So dorky.

Apparently a bunch of BTers are also going to Pasta Blitz the night before.  I am thinking about doing that, but we'll see what my friends are doing.  I really like that Italian Market place in PO, and I try to push for that place everytime a race comes up. :-)