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Is Anne the only one racing this weekend?

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Preliminary for July 3 and 4:


ANNE

Peterborough Triathlon
Half-Iron Swim/Bike (2km swim, 90km bike)

Peterborough, Ontario
Sunday, July 4
8am mass start

LISA -

Enjoy NYC! Our daughter, Jane, is flying up here tonight, glad to escape the NYC heat --- although it will be very hot for Sat, Sun, and Mon. May the offshore breezes bring some refreshing air for you!

TRACEY -

I FINALLY got around to going through the goodie bag from Escape, and came across tow coupons that you might want. One is from Balance Muscular Therapy in Taunton, and the other is from Greater Boston Running Co. in Hingham. The BMT one is $20 off and is good through August, while the GBRC is for 15% off any in-store purchase, and with no expiration date. I know you got these, too, but if you can use either of mine I will be happy to send them to you.

How's the neuroma and the Newtons?

DENISE -

A Yankees game?? Phooey to that! I think he should've waited a few days until the Mets were back in town and gone to them instead.

A YANKEES game? Wait until Tracey and Mandy hear about that. Sheesh!

And that's not all.  They had lunch at an Olive Garden (chain) Sheesh!  In NYC, and they eat at a chain that we have all over MN.
I'm glad I'm not on their trip.
Denise

Anne,

Have a great race!

Denise

STEVE -

I'm about to crank out a few weeks of my workouts, but in no huge detail. I guess there will be some, but I will try to keep it minimal and pertinent.

To answer those questions:
-- No, I don't have a set schedule. I usually have a rough idea of what a week will look like, and oon most days I know they day before what I am planning to do.
-- The time spent per day will be included.
-- I usually operate at a weekly volume that would be good for half-irons, maybe even okay for irons, but you'll see that the mileage is not there. Even though this is an early season of shorter races, i have an eye to August and beyond when I will be increasing the distances of the races.
-- I will note specific bricks, and for these I attempt to actually treat them as a brick, moving from one activity to the next asap. But there are lots of case in which I do almsot-bricks; that is, finish a swim, wander to the car, change kind of leisurely, and then head out on a run 10 minutes after getting out of the water. I do lots of things that way, but don't list them in my log as bricks.
-- A lot of what I do is by feel......although I'm not convinced that I do that as well as I should. I rrwally do try to have an idea for the week and a specific goal the day before, but I allow a lot of latitude for changing my mind!

Onward!

Three Weeks Pre-Columbia Triathlon (1500m, 41km, 10km)

May 3-9
M -- 25' pool swim; 56' upper-body lifting; 4' very hard row; 78' bike (41km)
T -- 53' run (10.5km) - mostly flat
W -- 40' pool swim
T -- 42' pool swim; 57' u-b lifting; 4' hard row
F -- 61' run (~12km) - rolling; 81' bike (~43km)
S -- 33' pool swim; 53' run (10.7km) - rolling/hilly
S -- rest
9:42 for the week (140' swim, 159' bike, 167' run)

May 10-16
M -- 71' run (13.2km) - rolling/hilly
T -- 30' pool swim; 86' bike (43.4km)
W -- BRICK - 79' bike (41km) and 48' run (10.5km) - rolling
T -- 31' pool swim; 55' u-b lift; 4' hard row
F -- 68' bike (32km) - rolling/hilly
S -- 64' run (12.2km) - rolling/hilly
S -- 100' bike (51km)
10:35 for the week (61' swim, 332' bike, 183' run)

May 17-23
M -- 63' u-b lift; 31' open water swim
T -- BRICK - 82' bike (46km) and 45' run (9.1km)
W -- 43' OWS
T -- BRICK - 46' ride (26km) and 21' run (4.8km)
F -- rest
S -- travel
S -- race





Useful? I will do another few weeks later on!

ANNE! Good luck this weeked!

DENISE!  BOOOOOOOOOOOOOOO BOOOOOOOOOOOOOO BOOOOOOOOOOOOOOOOO BOOOOOOOOOOOOOOO

STEVE B - looking forward to your "schedule"


My photos are up from LADU (listed as Museum LA Duathlon)  http://www.capstonephotostore.com/search.php?eventnum=348 Bib # 26  There is some lady in there that isn't me - I am not the blonde one.  The others are all me.  The first bike ones look like I am dying, I am not sure why.  It is pretty funny I think.  There is an OK one of me standing on the bike, post tire change, climbing a hill...AND you can tell which pictures are post tire change and pre-tire change, it is all over my legs and hands!  STEVE B, I need that "undirty" rear tire change lesson.

Cheers!

I hope the yankees lose.

Mandy

FYI, here's a link to my race pics:

http://photos.mysportsshooter.com/eventgallerysearch/12710/72/1/

And I'll make it a hat trick for race photos, but I'm not savvy enough to do it with clickable links. So....

www.brightroom.com

Click on find photos, and for key word enter Tupper. Click on 2010 (doh.), and my # was 1162.

Some of the run ones are okay, and for novelty I like the ones of running with bike to the mount line; I've never had ones before of that particular activity. There are two imposters in my collection. The nerve of them!

MANDY -

Capstone strikes again. Man, I'm impressed with their efforts!

There are some terrific photos of you, but the show-stoppers are the "grease-monkey" ones. I'm not sure that you were so much trying to change the tire as actually working to re-forge the entire chain!

But, throughout it all you are wearing your best "happy face", your signature racing demeanor!

SHAUN -

Good photos! That's a very fine finishing kick you put forth, and is there any chance that that's when you might've sproinged your calf? You like like you are working very hard there, and the ones in which you are on your toes suggests that the calf was fully activated at that time. i know it was bugging you going into the race, but was the finishing sprint the final straw, maybe?

How is the calf feeling these days?

DENISE -

There are 2,493,623 unique and great eateries in NYC, and you're right in scratching your head as to why they chose an Olive Garden instead. It must be the loaf of warm bread that comes on the cutting board!

And how are you filling your days in his absence. (Don't tell me that you ate at an Olive Garden last night!)

This is really interesting Steve.  I seem some athletes training 20-25 hours a week and wonder how the heck they do that and is there a point of diminishing returns.   I think there might be.   Looks like your workouts are all Quality workouts and getting the most bang for your 'buck'.     I have a tri friend/coach (Harry Barnes) who is a top age grouper and I remember him telling me how his coaches had him doing 20+ hours of training a week and now he is self-coached and keeps his volume alot lower.   He's a fast runner.

I have been a bit concerned lately about my lacksidaisical (sp?) attitude about training, both volume and quality and not happy about it.   Hoping it's just because of the knee problems and then getting sick.   The 3 week trip to Florida did not help, although I don't regret it.   In a few days I will have cycled what I did ALL of last year.

I swam yesterday and it was not good - VERY tired and weasing and rattling going on.   Went to physician this morning to make sure I wasn't going to make myself sicker by racing Sunday;  they said my lungs are clear as a bell but my throat is bad - not strep but ugly.  Thinks I may have some sinus blockage that is causing everything to drain into throat and other tubes rather than out the nose.   Sent me for x-rays.   Said that can cause EXTREME fatigue which makes me happy.   Couldn't figure out why I have been feeling so tired.

Knowing that makes me feel better for Sunday and will won't have to worry about pushing myself hard.  

Went out on the bike this morning for 15km and the body felt really good, but my gears are giving me a bit of grief!  ACHH!
Played around with them but still not perfect so will get the bike guys to check it out at the race site tomorrow.    Was able to do 26.5 avg speed on stop and go city streets with a pretty low HR.   Pushed myself to get the HR into the threshold range for a bit just to get the 'RPE' feel and see if I could actually get it there.  

I am taking both sets of wheels in case the winds pick up but if they stay as forecasted, will use the ZIPPS.   Now they say a SW wind which will actually be pretty good but that's a long distance with a crosswind if it does get breezy.

HAVE A GREAT WEEKEND!  

I'll be doing my first 10k on Sunday, the Harvard Pilgrim 10k at Gillette Stadium. It's kinda cool because the finish line is at the 50 yard line or something like that.

Tracey

Thanks for thinking of me SteveB! I ended up tossing those coupons after briefly considering a massage at the BMT place. But thanks anyway.

No sign of the neuroma these days. Let's hope it's gone for good. I had a great run yesterday in them. In fact, that was the first time I've had a run and could call it "great." I've had other runs that I called great, but it was always after the fact and the greatness was more due to the fact that I had gotten through them and they were over with. Yesterday's run actually felt great DURING the run. I had lots of energy and my legs didn't feel tired. In fact, I was running with Donna and actually felt at several points that I could have run faster but since we were chatting I stayed with her. We did just under 4 miles in about 48 minutes. (About 12:18 pace I believe). I don't know if the high energy and lack of tiredness in my legs was due to the shoes, the food beforehand or a combination of both. (I plan to duplicate the breakfast and pre-race snack I had when I do the 10k on Sunday).

Boo to the Yankees and triple boo to eating at an Olive Garden in NYC!

Thanks for this Steve.  Always good to get another view of the process!  Looks like you are a big supporter of weight lifting!

Great photos Mandy! Capstone seems to do a really good job.

Great pictures Shaun! I like the one where you look like you're going all out to beat #29.

Tracey

Great photos Steve! Looking cool as a cucumber, as usual.

Anne and Mandy:

Knowing you are both fans of quinoa, I thought I'd share a recipe. I had a bunch of sliced mushrooms on hand the other day that were about to go bad and I didn't know what to do with. I have a mushroom barley soup recipe but didn't have any barley, so I replaced the barley with quinoa. It came out yummy. Let me know if you want me to post the recipe.

Tracey

I'd like to try that recipe, Tracey.    If you enjoy quinoa dishes, I have another good one - Quinoa with Charred Corn, Bell Pepper and Spinach.   I got it from Rose Reisman who has written a book of recipes aimed at runners - The Complete Light Kitchen.