WittyCityGirl's Group - FULL =) (Page 21)

So, by no means am I an expert, but I think that you are more likely to see improvements (and less likely to get injured) if you focus on making the workouts you already do more productive, rather than just adding more miles.  Since the distances are pretty short (2 miles x 2), doing some fast intervals would probably be your best bet (on the bike too).  So if you did 4 runs a week, do speedwork on 2 (maybe one that's shorter- like 1/2 mile repeats faster than goal race pace, with 1/4 mile recoveries, a total of 4-5 miles; or 400m repeats if you have a track, and one that's longer- a 4 mile run with a 2 mile pickup at close to goal pace in the middle).  This gets your legs used to going faster.  One run should be longer (probably up to 6 miles, since your run is short), working on endurance (and it helps make the race distance seem shorter ).  Then maybe one RBR per week that's a 2 mile run/8-15 mile bike/2 mile for race specificity. 

Try to get in a bike weekly that's longer than race distance, and do some bike sprints as well. 

There are lots of books that outline this more technically than I can, but I've always run fastest after doing these kinds of workouts.

Good luck!  Nothing like kicking some fellow church member butt .

Definate good news Tim, hope the next doc can get ya back on track quickly!

One person (Daremo) said that improvements could be made as long as one of the two runs was a recovery run, which is not something I am good at doing. I do not think I am going to two-a-days, but was just something I pondered. I am working on my run times though.

How pathetic is it that I really want to squash my cowaorkers and church friends?  LOL  Yeah, I am alittle bit competitive!

Fav tri sport - Swim.  I love the anticipation of the start and the bumping once in the water and then watching them all fade behind me.

Least fav - Run-  never seem to be running as fast as I want

Initial reason for starting tris - Needed something competitive and softball wasn't cutting it for me.

Bike make/model - Denali POS ( I like to think it's the negine more than the bike, but slowlt starting to not believe myself)
Run shoes - Nike something
Goggles - Speedo brand
Race suit - CWX Tri shorts and tri top
Wetsuit - Zoot full sleeved
Socks/no socks on bike and run - Quit using socks this year

Fav recovery drink - Black Cherry Koolaid ( I know, but I like it)
Gels or no gels - Accelegel Raspberry
Fav tri distance - sprints and olympic. Only distances I have done so far
Time doing tris - Second full seaon
Biggest area of improvement from first race - My swim has made leaps and bounds but I am going to say my tunning, Seems like I have sped up from 9:41 mile to around 8 minutes miles in most races, just need to get it down even more.
Tri Goals - to hear them say "James Ford, you are now an Ironman!"

My turn:

Fav tri sport - Run...even though I'm not the fastest

Least fav - I think everyone could guess - SWIM!

Initial reason for starting tris - After watching my boyfriend for about a year, I thought...I could do this too.  Just gotta learn how to swim

Bike make/model - Quintana Roo Tequilo - an upgrade from what I started with - Ironstar road bike

Run shoes - Adidas ProStar I think

Goggles - Speedo Vanquisher

Race suit - Zoot tri top and 2XU shorts

Wetsuit - none - I avoid races where the water is cold!

Socks/no socks on bike and run - socks on bike/run

Fav recovery drink - Gatorade

Gels or no gels - no gels

Fav tri distance - never done anything but a sprint

Time doing tris - 1st full seaon

Biggest area of improvement from first race - humm...learning to swim was a feat in itself for me but I'd probably say my bike

Tri Goals - to get more comfortable in the swim

I hope the rest and injections help- sounds painful!

Fav tri sport - Run (more because I suck at the others than I'm good at running!)

Least fav -Definately swimming

Initial reason for starting tris - The challenge?  It seemed like a good idea at the time

Bike make/model - Lemond Zurich...red
Run shoes - Pearl Izumi something or others

Goggles - Tyr

Race suit - Sugoi bottoms, Zoot top

Wetsuit - Promotion (gotta look into one with shorter legs though!)

Socks/no socks on bike and run - socks on bike/run

Fav recovery drink - Ovaltine

Gels or no gels - Gels-more caffeine the better

Fav tri distance - Sprint for lack of any other experiences

Time doing tris - My first tri was in 1990.  Second was 1999 or so, and have done them intermittently since.

Biggest area of improvement from first race - improvements all around but probably most on the swim.  Once I figured out how not to kick myself into anaerobic lactic acidosis after 100 yards, it was much better.

Tri Goals - Go longer and faster.

Tim, good luck with the shots. I know they have helped my feet when I get the Cortisone shots so I hoep it helps you heal. Don't overdo it just for one race though. Make sure you can not do further damage by racing in two weeks!

This weekend I am testing a new bike. A buddy of mine has a bike his dad bought him 3 years ago and he never really got into riding, so he never rode it. He is wanting to sell it and is letting me test it for awhile.

I am looking at getting a Cannondale R1000 CAD3. I have gone over every inch of this bike, taken it to the LBS for a looksie and the only thing I have needed to do was change the tubes. This bike is a very smooth ride. Only thing I need to get used to is the shifters, they are on the brake handles, so that is new.

But to give you an idea of why I am excited about this bike....it weighs 12lbs lighter than my current bike.  I am thinking I might be able to pick up some speed!

It went really well. Was alot easier to maintain speeds and did not feel like I was working as hard as normal. The bike is 11 lbs lighter than I had, so that will make a huge difference. Only problem I had was a flat tire at around mile 12. I think I pinched the tube when I changed it, but it only took me about 10 minutes out on the road to change it, so that was huge for me!

The fit was of course different so it seemed like my leggs got tired in other places than they normally do, so it will take some time to get used to the new fit, but the overall comfort was amazing. The guy I ride with said I was alot faster, which was probably due to riding that heavy bike for so long, so I am anxious to race soon!