swbkrun Mentor Group- CLOSED FOR BUSINESS!!! (Page 206)

here ya go.

http://static.americanrunning.org/fitnews/ARAfitnews_V28_3/index.html

I'm confused by this exchange, did I miss something?

jarrett finally kicked me out. ha.  we're moving over to atlanta..... at some point! selling the house is a in pain in the a$$.

off to pool!

The goal I have hit is actually getting out and doing it. I have been more successful then I originally thought although I still have a long way. I am still shooting for my first Tri in September. Next week I Have finals and I am free for a month after that. I did volunteer to work one of the bike festivals in two weeks. I am sick of all the disrespectful motorists out there and want to help. Hopefully I can be a route marshal or something fun.

Me again. I have a long sprint. It has a 750 OWS, 17.5 mile bike and a 5K. This is the race I did last year where I brought two left shoes! D'oh!

6k posts before Andy!  yay!

Me again!  Last minute entry to Lifetime Fitness Short Course, after a rough weekend (packing on some pounds, horrible nutrition, and very little working out) I got into the race. 

Swim .4 miles: Under 11 which would be around a 1:33/100yd
T1: No clue how this is going to work being so large, lets say <2:30
Bike 15 miles: 240 Watts enough said, it is going to happen!  Not sure what that will get me speed wise on this course, but aiming at <40 minutes (39:55 is 22.5 MPH)
T2: <1:30
Run 3 miles: No guts no glory, hopefully I don't spill my guts on the run, but I want a sub 7 pace for less than 21 minutes.

It doesn't take a mathematician to sum those times up and you get 76 minutes or 1:16.  My goal is better than 1:15.  If you want to look at Last Years Results  You will see why I am saying sub 1:15.

This race is a mental hurdle for me.  Looking to push my swim, last race I settled and did not have the race mentality for a good 1/2 of the swim. 

Efficient transitions will help shave some precious time.

The bike... oh the bike.  I rode the course Monday on my road bike, a few tight turns, some rough roads, but a couple nice stretches to put the pedal to the medal.  Since it is a short course, I will not be packing repair kits and hoping for the best luck getting through.  Wattage is my performance factor here.  If I push over 240, I will be happy as that has been a barrier in a race. 

The race is won on the run, or so they say.  I know I am not a speed runner, but my 7:01 average at the first tri makes me want to push hard and break that barrier.  Since its 3 miles and not a 5k, I need to push hard to make a good pace.  If it were a 5k, I would be aiming for that sub 20 5k time.  Hopefully I can mentally break that barrier.

Overall: As I said mental toughness day.  It will be less than 75 minutes of pain (have not raced a sprint yet that was even close to this pain threshold overall) I love pushing hard, but on my races, I tend to be tired later that day, but not physically wiped out.  I am going for that.

Yeah my plan is to go all out this week for the sprint, the other sprint I did this year was a cluster.

Also going to try racing without socks and shoes on the bike (guess I should try that out first...)

Won't this make for a longer T1 time, what with having to screw the cleats into your foot and all?

Doug / Tony / Bike Peeps....

i changed my chain out last night.  but now it skips at the same place on the chain in every gear.  i've checked the link where i attached it and the rivet does appear to be flush.  called tony and he had me adjust the limt screws 1/4 turn at a time in each direction.  did this through 1.5 turns.  still nothing.  turned the barrel adjustment 3 turns at half turn intervals, both directions.  nada. 

i'm going to the shop today to hopefully resolve some fit issues i'm having so they'll look at it then.  but was wondering if you guys had any thoughts or tony if you had any more thoughts whats causing this?   

~3000 miles on the bike.  10 speed da chain 10 speed components, if that matters.

thanks.

and nice talking to you sam.

So you are racing w/o shoes on the bike?  I want to see that!  Wonder how many toes you will lose.  ;-)

Just curious, did you put the chain on the right way?  Not sure what would happen, if anything, but there a side that is supposed to be pointing out, the one with the DA writing on the links.

haha, lack of punctuation FTW!

Lol, is it wrong to do it? No

Is it wrong to admit it? Yes.

so says the now infamous baker.

Just book mark this page...

 

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No racing for me as I am taking it easy this week and really listening to the body.  I finally had to admit that I felt a little over-trained. (always tired, poor performance during workouts, no motivation to work out, etc.)  A couple of vacation days next week to camp with the family and extended family and I am really looking forward to the break from work, the Apartments, etc.  Still plan on getting in a couple of workouts though.    

Anyway, enough listening to my whining (I know HTFU!), my mid-season goal was to work on my "racing" running pace which has improved dramatically over the season. Still a "turtle" but steadily improving.  I plan on having an off season run focus starting in Sept and resetting that "racing" running pace goal for next season. Once again, my thanks to Ryan from the MG for all the insight on becoming "Speedy"

Good luck racers!

Dino 

So I am curious what everyone considers good/fast/slow etc run times.  My observation thus far is everyone seems to think their run is slow.

Outside of a general classification of
Fast: Anyone faster than me
Average: Everything else?

I cannot put my finger on a number persay that I would call fast, but I do fall into the above trap where I say I am not a fast runner.   

I base it on the people in my AG that I race against.

Using that as my basis I am slow.  I can do MOP on the swim, FOP on the bike and BOP on the run.  Frustrating to run 7:00/pace and still be 7/10 in my AG...

I need to get to mid/low 6's to do well in a sprint and low 7's or high 6's to do well in Olympics.

well then it seems you're not FOP on the bike. 

i'm slower than some and faster than others.  but i surely wouldn't call just about everyone up here "average"