MightyMojoMentorGroup -- (Full House!) (Page 202)

Thanks Jeff.  I haven't done anything running-wise enough to get bored with it but I like the idea of mixing it up like you suggest.  I'll definitely try each of them out and incorporate them into my routine.

I usually run Tues/Thurs/Sat.  Tomorrow I was planning to run hills for an hour.  I've been running up a long hill then turning around and running down but I've been considering trying a more challenging hill like some of the ones I cycle up.  

JEFF -

HUGE bike year; was I aware you ewere amassing such mileage?

It's no surprise, then, that run and swim are down in terms of time spent, but how good is it that your distance totals for both are up!  That is really remarkable, kind of staggering, almost.  Someone's got BIG fitness, methinks!  

It's ALL impressive dedication to this stuff, and I'm sure you're really pleased with what you've beeen able to pull off. You're sure not the same cat who wandered on the scene a year or two ago!

JEFF again -

Terrific post to GEORGE about your approach to speedwork.  Mucho obligo!

GEORGE -

The Runner Within continues to emerge!  i'm glad to see that you saw JEFF'S fine post to you, and I could not have siad it better.  Some people can just churn out run miles with impunity, but maybe whjo try that go nuts with tedium.  So, for them, they do indeed need to find ways to add variety and mix things up, and speedwork is a wonderful way to do it.

Just as a warning, though, keep speed sessions to one a week, and even at that, think about taking every fourth week as a non-speed week.  Speed sessions can get to my Achilles, and as I think i said to JEFF last week, my hamstrings can also feel the pain/strain of speed sessions.  So, pay attention to anything you're body complains about, and don't be hesitant to  stop a speed session right in its tracks if you're feeling twinges or spasms or sharp aches.

Good luck at the pool tomorrow!

I might hit 3000 miles cycling this year. Maybe 1400 running. I had a decent mid week run. I took Wed off, stayed home and did a 9.7 mile run on the same roads I do my long runs on, finished it strong then did a leisurely "social" ride with the local cycling club including one guy I haven't ridden with in almost 20 years but run into from time to time. I was younger last week than I am now, birthday was Wednesday, so it was gratifying to have a strong run.

Birthday run

Use the speed work cautiously, last year I believe, I was trying to do two speed sessions a week and I suffered for it. Two a days may have a place however for volume

I don't feel like a runner yet. 

Today I went out for a hill run.  I forgot to put on my HR monitor and I found my HR felt lower/calmer than I can recall feeling before.  I can't say running up was easy but it wasn't too bad and running downhill was as fun as usual.

For a very brief moment on a downhill leg I felt a sharpness to my right knee.  I slowed my pace slightly and it went away.   I'll watch out for any other twinges or spasms.  I definitely don't want to deal with any injuries.

Swimming tomorrow - again. 

Distinguishing between a twinge or spasm and a genuine injury is challenging, as is figuring out how far and for how long you can push through one of those sensations before it becomes a real injury. It seems there is no pain free, comfortable way to really get faster, you really cant be too afraid of it but respect the recovery time and the easy runs. I tend to get ambitious when I feel myself making progress and try to speed it up but layering on more and that is when I pull up lame.

JEFF -

Happy birthday, baby!  I lose track of who is how old, but is next year an aging-up year for you?

Nice reprt on your un, especially in light of some of those previous ones in which you felt that you faded towards the end.  Hamstring(s) okay?

Yeah, i remember something about you suffering from too many speed sessions.  So, even if you were younger last week than you are now, you sure are wiser!

GEORGE -

Your report on not wearing the HR is akin to some of the thinking I had leading up to stopping using mine back in '05 or so.   I just felt more "natural" not having it there, as it times it seemed to be the complete and total boss of me and my workouts.  I guess that's one of the goals of wearing it, to have it effectively control what you do, but I was just didn't enjoy anything approaching that aspect of it.  At times I would just keep looking at it, and so maybe for you, you eleveated your HR in worrying about what the next "message" from your HRM might be!

Of course, it's super-smart to always monitor your body for niggles and wonks, and you were super-super-smart to back off as soon as you felt something in your knee.  NOTHING at this stage of your season (which is right at the start of a long off-season) is worth getting injured for............although one could argue that if an injury is to happen, best it be about eight months before your next race!

Hilss can wreak havoc on knees.  I'm not saying that'll happen for you, but just keep it in mind.

Have a hap-hap-happy swim!  I've done three pool swims since my OWS season ended, and while the first two were slightly fun in a novel sort of way, yesterday's was just mostly about feeling resentful.  Two days ago it was sunny and an air tmp of about 68, so I thought I'd try to fit in one more OWS.  But when I got there, not only was there unusually big chop (due to an unusual strong wind out of the SE, which can "pile up" water due to the configuration of the river and  bay), but my water therm gave a temp of 54......so I bailed.  Wait 'til next May.  Sigh.

JK!!

Great to have you back, and hope you return with at least a B2B report! 

Once again, I waited too long to sign up.  I think this has happened 3 or 4 times now ---- and with an event that is barely that old itself.  I did Giant Acorn in VA a couple weeks ago, and there was a fair bit of buzz about B2B; I think every fourth person doing either of the Acorns was also doing the B2B half (not much talk about the full).

I am excited about seeing your results, and hope you had a good training and racing season leading up to it.  You sure lookk pleased with yourself in the photo!

Keep in touch!

MOJistas -

Rode two more Pittsburgh Dirty Dozen hills this morning. Canton Ave, which lays claim to the title Steepest Paved Street in the World and Boustead St which is not as steep but is many times longer. Took me 3 tries to get up Canton with my back wheel slipping on the grassy cobblestones.

Great pics of the Pittsburgh hills.

I just won the overall in a 5k at a comfortable 22:23

The first Annual Surf and Turf 5k benefiting "Women Rock" A very small race obviously but an interesting course. Their course layout and markings need some help but it was a neat area. I selected it because is was local, and because it was at a marina with lake views and some hills. I hope they get through their growing pains and make it work, it is the right time of year for that venue, you could not do it between Memorial day to Labor Day. I was awarded my medal by a celebrity of sorts who lives in Allen-Burton Gillam (Blazing Saddles and about 17 car dealerships) He was the first actor to fart on film in a Hollywood movie-that earns him my respect.

My Strava gave me 3.2 miles, not sure if the course was long or not, or if it were accurate, would I have got 22 or less but I mostly tried to race well and not get hurt. I actually warmed up by running/jogging most of the course in advance and had the advantage of sort of knowing it which helped in the areas that were not clear, I also formed a pacing strategy which helped.

At the horn I took off and was actually leading for over a mile, there was a very steep downhill and a tall long legged guy passed me there and stayed ahead of me by 50 yards or so but he missed a turn around arrow-I yelled, his brother behind me yelled, a volunteer yelled but he was oblivious with his headphones on so a volunteer on a golf cart headed him off but I moved into first and that guy ended up racing ahead to get 4th but won his, much younger, age group. His brother, whom I had met at the pool a few times while they trained for a sprint tri paced off of me by 10 yards or so, he passed on a steep uphill-the return leg of the aforementioned down hill but I took it back at the crest where he blew up a little. That particular hill in the first half was noted in my pre-race preparations as a good place to pace conservatively knowing I had an extended flat area then a long gentle down hill toward the lake to make some real time later. I tried to keep the pressure on, each time I heard his breathing for foot steps come near I would open a gap, then ease up, then gap him again etc-I dug in for a bit of sprint wondering if he would take me but the spry 34 year old guy couldn't catch me. .

All in all it was fun, I'm glad I "pre-ran" the course to avoid doing anything crazy, but seriously, they need to get about a thousand traffic cones and spot their volunteers a little better.

So there is the short report on my first, probably my only overall win in a running event.

Whoop whoop! Jeff I can tell you are just dying to run a normal course with normal weather so you can break that 22 minute barrier

Joe good luck on B2B! Like Steve I've heard lots of good things about it (although not in person, obviously) as being a top alternative to the Ironman-branded races. Looking forward to a race report

Another long ride is done. A little bit faster and much more fun with company this week. 

Great race Jeff!

Good luck on B2B Joe. Looking forward to hearing about it.

Dave, great pictures. I watched the video you put up and it was fun to recognize the streets

JEFF!!!!!!!!!!!!!!!!!!!!!!

See?  I told you so!  You're edging closer, and the fact that you call it "comfortable" says lots about what you could've done with edge-dancing a bit more on the sufferside of things.  And, ofcourseofcourseofcourse, how many times more wonderful is it that you got first overall?!?  Frame your post to us, frame the race report, and don't let any of this slip away into the depths of your memory banks.  OUTSTANDING!!

Wanna bet if the tall guy will decide that he can indeed run 3.2 miles without piped-in music?  What an unnecessary evil, effectively costing him a shot at first overall --- but from the sound sof it, you were "measuring" him really well, so he might not have pulled it off anyhow.  Big props to you for yelling to get his attention.  I suspect I would've done the same thing......but can't say that with anything more than 97% certainty.  And more props to you for pre-running it, or at least paying attention to its layout.  That attention to detail is often more important than most people figure it to be.

Nice belated birthday gift to yourself -- so thoughtful! 

DAVE -

Hey!  I recognize those streets from that video!   Cool beans!

Did I ask you to go back to the video and check on what I thought an aggressive elbowing, maybe at the base of Canton, that reulsted in the elbower bouncing off the other guy, and tumbling over?  I don't think i did, but do you know the part I'm referring to?  I went back over it about 7 or 8 times, and each time I thought the same -- that as they were rounding the turn left at the base of the hil, both on the outside, the more ind=side of the two laid a right elbow on the guy next to him, but ended up falling down himself.  Random act of violence?  A trick of the light?  I will go back and get the time-point for it.

And does your mini-assault today suggest that you will be back for the "official" full-frontal assault (ROAR!!!!!!) on all 13 next year??

DAVE again -

It's at 20:16, the end of the Canton coverage.  Watch for a guy in blue and yellow elbow (I swear!  He elbowed him!) a guy in white........and the guy in white just keep scarrying on, while blue guy foes down.

Congrats again!

JOHANNE -

Yay for a faster and funner long ride! And if you had more fun with another rider with you...........imagine how much fun it'll be with 2371 other riders!

Steve,

The photo I think is one where I am coming out of T1 so I am usually still happy for surviving the swim.  The B2B filled up this year right before the final price increase which I think was in August.  When I saw you signed up for Acorn I almost jumped in since my son now lives in Richmond and the OLY would have fit pretty well into my training plan.  But I then remembered that was the week just prior to the race my wife was having surgery.  Thankfully I remembered prior to signing up, that might have been a bit hard to explain....anyway I digress

B2B HIM.

Course Overview

The race was on Saturday and I arrived in town Thursday night so my wife could attend the volunteer dinner and meet her team.  This worked well since I had Friday to drive the bike and run course.  The swim is  a point to point swim with a left handed dog leg turn at about the mid way point.  The channel is known for a strong current that will push you to the exit. The bike is a single loop ride around the city with the distinction that you are riding in the left hand lane of a major interstate for about 10 miles with traffic passing you on the right going 70 mph.  This section of the ride has some gradual rises with the largest being a bridger overpass which has an elavation gain of about 60 ft.  The run is mostly performed in a park surrounding a lake and you run on a shaded path and is an out and back with a modification this year.  The modification was a .75 mile loop that you had run on the way out and again on the way back.  This created a bit of a traffic jam since runners were coming in and out at the same entry point.  This modification allowed the T2 and finish to move from the battleship's parking area to downtown Wilimington which eliminated a running across a high rise bridge at mile 1 and mile 12 so I will take a little congestion. T1 and T2 are in different locations.

Race day..Perfect weather morning was about 60 or so with it warming to about 75-80 by mid day with a 10 mph wind and clear skies

I woke at 0430 and started the day with a bowel of oatmeal and limited water intake (Thanks Steve for the earlier tip) and arrived at T1 at 0615 and was assigned a great rack position on the first row between the entrance and exit.  Caught the bus to the swim start with some friends who started in earlier waves.  The water temp was approx 71 but still a mandatory wetsuit swim per the RD.  The current was rumored to be at 4 knots and the mandatory turn bouy was lifted so it became truely a point to point swim.  The RD stated that this course held the record for the fastest IM swim last year at 46 min. (in that range).  Swim went well with the minor flaw of not making a sharp enough turn after "cutting" corner, so I swung wide.  Upon exiting I used a suit stripper which I think helped me with the 400 yd jog to T1. The stripper also allowed me to keep my "booties" on which usually hang me up when I take the suit off inside T1 since I forget to take off the booties first.  During the jog I folded my suit and took off my cap and googles which allowed me to bag them quickly.  I ride with bike shorts over my tri suit which adds a few seconds and I did stumble getting my bike shorts  and shoes on. Overall swim time was 29:16 with a 5:02 T1 time. Last year I had a 35:58  swim with a 5:58 T1 time.  Overall I was 13/36 on the swim in the MC division.

The first half mile of the bike loops around a bit and then you have to go across a graded draw bridge which keeps your speed down.  After this you have about 10 miles on major streets but you have a dedicated lane with lots of police controlling the intersections.  So it is a great time to fall into your pace.  This section was a bit crowded as everyone started to thin out but passing was not an issue.  Ride was uneventful for the majority with some sections of rough roads but nothing real rough.  Nutrition was mainly 1 little debbie fig bar per 45 min (150 cals) and 1 Cliff shot Blok about every 20 minutes or so with pretzels to break up the routine.  Fluid intake was 3 water bottles and 1 bottle of heed.  I had a PBJ on a hot dog bun which is what I usually eat at 90 min but I passed since I was feeling well and figure the Bloks and heed were a good substitute.  Normally I do not carry Bloks or heed on the bike.  Estimated about 175 cals/hr intake total which is below my target of 250 c/hr. Ride was good however when I was trying to see if I could go fast enough to get the wind to blow the pretzels high enough on my areo bar so I could get them into my mouth without using my hands, I decided I needed to concentrate on my ride.  On the last mile or so of the ride we had to cross another draw bridge which had grates with 1/4 inch nobs sticking up as part of the pattern.  There was a thick rubber mat for us to cross on, however, this became a hazard on itself as your front tire sorta got sucked into the mat due to its thickness and softness.  I almost loss it as my front wheel was swerving back and forth.  Barely made it off the mat and then coming into the T2 area we had a series of curves and the rider in front of me hit the curb and had a back spill.  I looked back and he was getting up and the volunteers were in route, but it looked like he started looking at his computer when he was coming out of the turn and just failed to complete the turn and hit the 8 inch high curb that flipped into the grass.  Overall my bike time was 2:57:57 and T2 was 3:48 vice last years times of 3:14:44 and 3:45 (last year weather was a factor and I had a tri bike). This year I was on my Trek 5.2.

The tranisition was set up inside a convention center which worked nice.  The volunteers took your bike and you ran around inside the center to get your change bag and into an indoor change tent that was located next to an inside bathroom vice a porta potty. 

The run was and is always my most challenging area.  This year they moved the start so what was a traditional out and back became an out and back with a loop that was connected to the main course at one point so at that intersection everyone was going every which way.  But I am jumping ahead.  My original plan was to walk every mile for 30 secs and take one Bloke prior to the fueling station which was suppose to be every mile.  I came to realize that the fueling stations weren't every mile and I am not sure what the spacing was. I think they ended up being more strategic than every x amount of miles.  Anyway this threw my nutrition plan in a bit of a tail spin since I do not like to eat the Blokes without water and I was not paying attention to my watch on miles since I was relying on the course being marked every mile which it was not.  Anyway my running was good during the first 5 miles or so, however, at mile 6-7 I started dropping about 1 min/mile.  I started taking more breaks and got back on my nutrition plan of something every mile with extra water.   But I think I held off to long before adjusting.  However, I am not ready to point to the nutrition plan since I did experience similar situations during my long runs which is by mile 10 or so I could not keep going long enough to get my heart rate up.  Strange feeling.  I thought I solved that with the 30 sec walk every mile or so on my training runs but now I am wondering if it is just lack of training in the 8-14 mile range.  I will be pondering that for a while.  Anyway I finished with a 11:45 overall pace which put me across the line at 2:34:36 which was8 min faster than my last years time of 2:34:36.

Overall in the MC division I was 12/36 with an overall time of 6:10:38 which beat last years time of 6:42:01.  Overall I am happy.  There were 2 DQs in my division due to the loop in the run course.  Overall there were 12 DQs because of "off course" penalties.  However, the RD was very clear that you had to run the loop twice and it was in the middle of the out and back.  I am confident it was said at all the mandatory meetings and clearly was shown on the map.  One of my swimming partners was DQ'd because of this and I know it is fustrating.

More to follow but enough with my ramblings......good to be off the bench.

JK

JOE -

HUGE thanks for the wonderfully detailed and timely RR, and of course -- HUGHER congrats on an improvement over last year that was massive.  Each section of the RR I thought Wowzers!" as you compared this year with last, and while I didn't add it up as I wwent along, the toatl diff was about where I thought it would be.  And finishing 12/36 is really, really fine -- what a terrific day for you!

Kudos-pus for attending to course detaisl the day before AND paying attention to all that the RD said.  I had seen changes in the course, and to me it seemed that a previously-confusing set-up became even more so -- all the more reason to study course maps, listen carefully to every RD announcement, etc.  In actual fact, I have never been in a race in which there were "off course" DQ given out -- let along a dozen of them!  (And I'm afraid to ask.........but did the IM folks also receive those penalties?  And, if so, were they notified before trhey went through the added pain of finishing the race, evebn by their own standards?)

Interesting that you had a better bike time with Trek than the tri bike?  What exactly made you go with the Trek this year?

Are you doing it next year?  I would love to, andif the body holds up I should absolutely RESOLVE to go for it.  Getting shut out a few years now is getting kinda old, but, truth told, it is fairly tough for me to extend my season, with serious outside training, much beyond early Oct.  And this October has been especially cold and windy, so maybe it was a good year not to do it!

Acorn was a hoot, I did 'em both.  The oly was messed up with no wetsuits and a way-overlong course, but Sunday was wetsuit-legal (overnight drop from 79 to 76.5).  I ahd strong bikes both days, and a good run on a very tough course on saturday.  Sunday's run was okay, but by then I was feeling the effects of the back-to-back.  It was also a crazy weather diff overall -- mid-80s and sunny for the oly, and then mid-50s and rainy/cloudy for the sprint.  I'm not sure I would do both next year, but....I've ....said.....that....before.......with............other.......back-to-backs.  (Also did two races on the Sept15/16 weekend!)

So, we'll talk, eh?  I'll look forward to whatever further thoughts younhave on B2B, but it sounds like probably your best-ever race.  And I'm also curious as to how you may have trained differently this year.  Thoughts?

Keep in touch!!