RFP GROUP - CLOSED (Page 21)

On Sunday I attended an Open Water Swim clinic and I learned a lot from it.  The class size was small which was nice.  It was here that I realize that I am not afraid of OWS swim but more of the timing aspect of things, having to complete portions in certain times.

Had an awesome bike ride last night.  It was suppose to be a group ride but it only ended up being my hubby and I and well we tend to push each other.  And with that I had the best avg pace ever.

Oh boy was I sore this morning, I can barely move but I went to the pool anyway.  Swam straight for 1000 yards and timed it, was really disappointed with my time.  At one point during the swim I asked myself can I do the swim portion in the IM race.  Then I came back and said yes I can just take one stroke at a time.  This was the first time I really doubted myself with the swim.  I just hope it is the soreness and being tired is causing this feeling.  

EN is a great group.   I got this in the email:

$99 

3 days of training and over 6hrs of race execution instruction!

Are you racing Ironman Louisville or Ironman Wisconsin this year? 

Interested in racing these events in the future?

A full or half Ironman athlete in the area interested in learning how to race Ironman in general and these courses in particular?

Ironman Louisville Triathlon Rally, July 12-15th: $99

This is Rich's second camp on the IMLou course. Endurance Nation has fielded 25-30 athletes in the event every year since 2008 and in the process have developed a suite of tools around preparing our athletes to race in the heat.

Ironman Wisconsin Triathlon Rally, July 26-29th: $99
Rich has raced IMWI three times, with a PR of 10:05. He's conducted 7 training camps on the course, attended by 75 athletes in 2010 and over 120 in 2011. Rich has coached several hundred IMWI finishers over the years and, in short, knows IMWI, widely regarded as the most challenging bike course on the US Ironman circuit, front to back, inside and out.

Learn more and register today!

Just got this one too.  I haven't had any contact with them. 

Madison Training Camp  

Good race report Sarah.  Sorry to here about the nutrition issues.  The only thing I would recommend is really focusing on nailing your pre-race routine before your long workouts or race simulations to make sure that nothing is going to bother you. I am concerned that just a small bowl of cereal and coffee before Ironman might not be enough calories and you are starting the day off with a deficit.  If you can handle the Perpepetuem maybe you should try sipping one serving of that in the morning along with the cereal.  that will get you +/- 200 extra calories then maybe take a gel or two right before the race.  Just a suggestion.  Here is a good Hammer articel on Pre-race/Pre-Workout nutrition that might help:

http://www.hammernutrition.com/hnt/1279/

Over all way to RFP and stick with the race and not DNF.  I think just the mental aspect of not quitting will be huge for your IM.  Nice work!

Sorry guys...I've been MIA. Just training and working hard lately. Had a race over the weekend. Boulder 5430 sprint. I improved in every area (including T1, T2) but only by about 20 seconds or so in each discipline. I guess a step in the right direction is always good no matter how small.

Swam 1337 meters in open water this morning and I've got a group ride tonight up Flagstaff Road. It's steep and will kill my legs tomorrow but I'm learning a lot from the group.

Hope everyone is doing well with their training!

Sarah, I'll have to read your race report later!

Great job on the race Jen! Improving in each discipline is huge regardless on how much.  

Scott, I am in the middle of reading your Mental strength book and it is really helping me.  I am taking a rest day once a week and today is a rest day for me.  Yesterday was an all around terrible day for me.  Even though I was extreme sore I went out last night and ran.  I gave myself two options, run the 7 tempo miles or just run 30 minutes.  I ended up doing the 7 tempo miles, it wasn't pretty but I was imaging this is how I would feel after biking the 112 so I better get use to feel this way and learn to run.  It wasn't my worse run but it also wasn't the best.  I got it done and it felt good.  

Hi team.

Jen- Excellent job on your race!!

I heard about the High Cliff Tri as well.  I have a friend who used to work for Midwest Sports Events, and from what I have heard, safety and having medical staff on site is their number one priority.  Such a sad tragedy. 

Thanks for the posts on the IMWI camps! I am doing the WIBA workouts Saturday.  Looking forward to biking the course again. 

It's been a rough week for me.  I went to a physical therapist about my hip.  Pretty much found out that I strained two hip flexor muscles- rectus femoris and TFL, as well as irritated a nerve and bursa.  I need to not run for two more weeks (he wants me walking pain free for two weeks before I can try running again) and continue with the rehab and ultrasound, e-stim, etc.  Not the news I wanted to hear.  I am signed up to do Pleasant Prairie Olympic Triathlon this weekend, but will have to walk the 10k.    Which will be hard to do, but I need to get better in time for Racine.  On top of this, my grandma is in the hospital, and things are not looking good.  She is known for her determination and strength so I am hoping she will rally back. 

On a bittersweet note, I got an email yesterday from USAT that based on my finish at Elkhart Lake, I qualified for the USAT Nationals in Vermont- August 18th.  Too close to IMWI for this year, but gives me some motivation to train hard again next year and try to qualify again!

Happy Training, be safe in the heat!

Jenny

Thanks Kathy and Jenny!

Jenny - bummer about the no running for awhile. I've been there too but with different injuries. Good luck that the race this weekend and a BIG congrats for qualifying for USAT Nationals! That's an awesome accomplishment!

Hi Team.

I hope everyone is surviving the heat.

WTB - nice job on the race and improvement is improvement - keep it up.

KTC - way to stick it out and get through the run = that is RFP

Jenn - sorry to hear about the continued injury battles. Hang in there and you will be back at it in no time.

17 Days to the 70.3 in Muncie

51 Days to IM NYC

Good Afternoon Team.

Anyone racing this weekend?

Stay cool and safe.

KC

I am...Pleasant Prairie Olympic.  Hoping to go hard on the swim and bike, since I can't run, and practice nutrition.  I think doing the walk instead of run will be a good test of my mental strength.  My friend has threatened to write "DO NOT RUN" on my arms so I don't run.  I will be smart, I want to be healthy for Racine and IMWI.

God luck at the race.  I think you have the right attitude.  Just remember the end goal is Ironman Wisconsin.  Don't get caught up in the race and think you will be ok if you run.

Jenny - Good luck at the race and I agree with your friend about writing it on your arm. Don't get caught up in the excitement of the race and end up running.

Tim - nice job on the  swim! Very impressive.

I did a trail run this morning at it was beautiful! I took it slow and felt good. Happy Friday everyone!

Bilateral breathing at least in practice will help.  You may not be rolling at well on your left as your right.  More lats, less shoulder.  3000 yards at that pace if GREAT!  

That is awesome!   It's tough to make the choices sometimes but that is a great result.  Heal fast.  

While true we have to be willing to embrace pain during IM training, we also have to be aware when our body is telling us that we are on the brink of overtraining.  Unfortunately, there are no yellow caution lights that go on in our brain and sometimes we learn the limits after we cross them.  But in general, when we are too sore, we need rest.  Check your HR with a minute to two minutes after you stop working out or even in the midst of a workout.  Stop and check the HR.  If it doesn't return to 120 or less within 2 minutes, we may not get any benefit out of pushing harder longer without resting first.  Just a suggestion they tell USAT coaches.    

Busy here.  I did my routine 6 week functional threshold power test and hit numbers higher than ever, even before IM last year.  Something is happening right.

Got my new Shiv out for some rides and they have been awesome.  Windy and hot here and this bike just slices through. I did a 50 mile ride to a state park and back last Sunday at 20 mph plus in a strong wind and rain.  I actually slowed down in a 30 mph zone to avoid a ticket :D   

The swimming lessons have been going great.  Lots of comments on how smooth I look in the water now.  People saying, I wish I had your form!  That is the first time in 4 years of training that's happened.  Times seem better.  My time at the sprint tri was faster than usual, I think but hard to tell because wetsuit stripping was counted in the swim time.  

Running continues to be good.  

Took CPR and passed.  So I'm a certified ITCA triathlon coach now.   So much to learn but I learned a lot from the course. I've trained with power for four years and they focus on HR.  Learning about that.  Reading Friel's book on it now. Really good stuff.  I will put together a training plan for IM Moo with my coach before he retires and tweak it.  I also plan to take on a couple of friends who want to improve and know I can't hit my butt with both hands but are willing to work with me.  I suspect we'll all learn plenty. 

Next race is mid July, an Oly.  Then some long fast rides, maybe a trip to Wisconsin to ride the course for fun, then mid September is Branson after I volunteer at the finish line at IM Moo.  It's a great year. 

Hi team.

No ride in Madison today.  It has been a very tough week.  My grandma is in hospice care in the hospital now.  Words cannot express how difficult it is to see her like this.  I have been there as much as possible, and I asked her today what I should do tomorrow, and she told me to race.  I need to finish the race for her tomorrow.  Planning on bringing her the medal when I do.  Ended up with a hot pink swim cap for my wave, her favorite color.  Please keep her and my family in your prayers.

I will let you know how tomorrow goes- definetely going to be smart, focus on having a solid swim and bike and walk on the run (ok, maybe power walk a little but not anything more than that)

Have a good night,

Jenny