Baowolf's New Years Resolution Group-Closed (if are stuck with no group PM me) (Page 21)

February Totals
Bike 106
Run 50

I am happy with those numbers. I've been fighting something for the past several days so I've laid low. I don't have time to respond to everyone, but I'm totally impressed with all the miles being covered out there during a very cold, very snowy month that was filled with sickness and injury. Way to go everyone. I will write more in a day or so.

Jared - February 25th.

Isabella - a great movie for traiing riding is called "premium rush" The actual movie isn't really that great, but it is 75% fast bike riding. I loved it and it kept me going.

Joe - I can't say I came up with the idea to put my longs back-to-back. That was all Steve's idea. I would recommend it though simply because the training I did is what got me to the start line of and IM and I had an absolutely fantastic race day. I was completely prepared and finished faster than I planned. Steve knows what he is talking about.

Carl - I would totally use PTO for recovery time. However, I have only had my job that offers PTO since August. I believe in working to live and if my job offers me PTO that I can take for whatever reason I deem necessary then that is what I am going to do. Yes!

Steve - You are owning it in every way possible. Great job to the entire family for racing in the rain and getting PR's. I am so excited to meet them.

Mike - IMLP - woohoo!

So today turned out to be race day for the family. We woke up at 4:30 am, drove 150 miles in the rain, little kids raced in the rain (Daniel 1 mile 7:23, (3rd grade-4th place) and Joshua 5th grade (7:55 1 mile), then my 16 year old ran the 3 mile with my wife and I. I finished in 18:46 (6:16 mpm) and got first in age group 10th overall, Mike got 5th in age group (49:48) and my wife got 6th in her age group with a PR over last year. I then finished up my workout (8 more miles) while the family went shopping, drove home 150 miles in the rain, went to church, then got in 3 ish hours at work. My typical LT for running is 175 and my HR per mile splits was 175, 174, 177, so that is all the speed I was going to get with my current training. Can't really cook past LT in a race for too long. Hrm 9pm time for dinner. Tomorrow will be a longer workout day, but less driving (71 mile bike 4 mile run 1 mile swim). Cuz I don't want to swim tonight.
-----

Steve, this is very impressive! Awesome that your whole family is involved in a healthy lifestyle. Kudos to you and your wife for modeling this. Congratulations to all of you! I am a 5th grade teacher. I do not see many students run under an 8 minute mile. Way to go! You are all fast!

Samantha - Might be Steve's idea but you are the one that did the work.

The gym lock did not work wednesday . So I missed a day. The weather is not quite warm, 30ish, but there was enough daylight yesterday to get 5K in before dark . Daughter's swim championships are this weekend so it will be a fun weekend. Looking to get 2 more runs in by Sunday. Changed the bike tires and must have pinched the tube on one. Really need to get that fixed as the weather is really getting ready to turn.

The Long bike Sat followed by the long run Sunday is to get you used to running on tired legs as in the IM... you will be running on tired legs. Some folks split up the long bike and long run to allow for more recovery between long workouts. It kind of depends on what you are doing with your long run and your overall training strategy and available time.

Hey folks. Been on the shelf most of this week due to a flare up of my hammy issue. Happened Monday afternoon at work just getting up out of a chair which suddenly moved as I tried to get up. Freak thing, but today was the first day I felt I could do anything and put an hour on the triainer. Feeling better today and will go out and likely walk tomorrow (no run). Rather frustrating to say the least. Even swimming hurt.

At least its not snowing

Mike, take care of that hammie!!!!

Did the Red Hills Horse Trials race this morn. 2.2 miles with 24 obstacles. Fun and lots harder than I would have thought. Several were water obstacles. I could pass people on the few run stretches but then I was so slow on the obstacles. Son did the race and came in 6th or 7th. He looked like a beautiful gazelle (or thoroughbred) running and jumping. I looked like a sea lion flopping on the obstacles and rolling over. Son finished in 18 min or so and I was just under 29 min.

Carol, yes, the horses had already been there so there were even more "obstacles" that the normal ones.

I ran a Half Marathon yesterday on a very hilly course. The plan was 16 miles on Friday and the race on Saturday so I'd be running on tired legs! Not too bad at 1:52 and an AG award too. Today is REST day: )
Mike, I hope the hamstring heals quick. Now that I am not a spring chicken anymore : ) I stop immediately when I have any leg issues until it heals.
Pam, your race sounds really fun and I think it is great that you had your son there too!

Edited by Terps421 2014-03-09 2:14 PM

Hello everyone hopefully ya'alls weather is getting better!!!!!

@Steve

It is not easy , 3.5 hrs. hilly ride then 10mi run the following day, but your right has to be done.


@Samantha
Recover well, still you manage to do what you can considering your condition , thats tough mental training there.

@Mike
Recover well man

@Carol
Good Client , shows you really care being your interested about their fitness.

@Pam
Mother Son race that has to be great fun.


@Linda


Congrats!!!!

Edited by strykergt 2014-03-09 2:30 PM






Attachments
----------------
cheerleader.gif (25KB - 5 downloads)

Nice job on the half mary, you are braver than me to do a 16 mile run the day before a hard half mary race.

Linda - you are my running hero! Awesome job!

I went out today and gave it a whirl. Felt great. Beautiful sunny day, although only in low 30's, but nice get out. I have a 10k in 4 weeks which I'm hoping to be ready for. No leg issues today. Think its OK.

Loving the sunlight at 6:05 PM in these northern regions .

It is really inspiring to see all your numbers. Keep up the good work!

My Feb totals :
Swim : 1:25 / 3117 yards
Bike 6:14 / 115 miles
Run 2:00 / 9.3 miles

Still struggling to get out to run, this weather here is just so darn miserable for running. So I focus on bike and swim for now.

Also we are back from a great week off for March break.
I did not swim or run all week, but did bike. We also played outside A LOT. Introduced the 2 kiddos to skiing and they both loved it. It's going to cost me season tickets + ski equipment for everyone next winter
We had a great time, but tomorrow is back to work (bleh!) and back to regular training (woot!)

Yay for Daylight Savings Time, I might actually get outside for a ride before April : )
That is the plan, even if it is the Mountain bike on the C & O canal I will be so happy to ride outside.
Some members of my local Tri club are so hardcore and ride in the cold winter. Any of you who do that, you are amazing!

Steve - Running this weekend gave me a couple revelations. One that pace does not always track with effort. Two that going through all this (daily WO's and building base/speed) can be very humbling. We look at the pros and think of the glory and what a great feeling but to get to that point you must give in to all your limitations and work through them day in and day out.

Linda - No fun on the bike in winter especially this winter. I will brave the cold but with the snow narrowed roads I work out at the gym. Great job on the run!

Mike D - Glad you can manage that Hammie.

Got in two runs over the past three days as planned. 5K on staurday, very tough in some very decent weather. Then 4 miles yesterday in cool (upper 30's) in a longer effort which was at a faster pace but seemed like a much easier effort. Glad to get outside!

It snowed here this AM. I wish I was kidding. Luckily, it didn't stick, and the temps will be in the 40's and maybe even the 50's today and the rest of the week. Could it be spring is coming?

I hit the pool today and it was a tough 2900 yards. 2 x (5x200) in the middle of things was no fun.

MD

I really don't like the switch to day light savings time, It feels like it takes me a week to catch up. On a more poisitve note, I ran a 22:40 5K in training yesterday (my fastest ever) So I think my fitness is getting much better than I had thought.

Whoa, fantastic!!!!!!!

Linda, awesome job on the 16 miles and then the speedy HM!!!

I'm so sore from those obstacles yesterday. I was sore yesterday from the bumps, scraps, cuts, and bruises but then today the soreness from the muscles kicked in. I ran this afternoon but I don't know if it was the soreness or the heat that had me so slow. You will not believe it but it was 80 degress when I ran. 80! And then Thursday night during one of my son's ballgames, it's supposed to be in the 30s. I would really like to have spring some time but I think we are just going to vascillate from winter to summer and possibly back and forth a few more times. I just packed a bag for my car for the baseball games and the contents are a tobaggon (sp?), neck gaiter, scarf, mittens, long sleeves, tights, shorts, tanks, socks, short sleeve shirts, cap, spare shoes. I probably need to put a pair of fur lined boots in there too. Laugh if you will but sitting on the bleachers in windy 40 degrees just totally sucks.

We had snow last night as well. I am always happy to hear about run fitness getting stronger and faster. It takes me about 3 to 4 months to go from not fit to decent run speed. I have been doing 25 to 35 miles a week for 3 months now and still didn't have the endurance to do the 3 mile run at the faster pace without dropping off a bit. I was happy with Sunday's run after a recovery week with 7 miles at a 7:32 mpm pace. I have not been following the diet as well as I should with traveling out of town for the race and having work be very stressful for the past several weeks. Will try to get back on the wagon tomorrow.

Mike - Great job on the run. I know I have been humbled by how long it can take to make the gains so keep up the work.

Mike D - Winter is not over yet, at least not officially until 3/20. Looks like Jersey will get spared the worst of this next one, and hopefully you will miss the worst of it too.

Pam - Nothing like a good stiff breeze to put the chill in you. It is a bit ironic though because my daughter had a swim meet this weekend and I often feel the heat is a bit unbearable and I really like to step out once and a while for some refreshing cool air. lol

Hit the gym the past two mornings with some nice work on the upright bike. 30 min yesterday at 176 watt average and 45 minutes today at 186 watt average. I will look to get some more bike time in this week but did the hard effort for the week today. The extra daylight is nice too and will look to get some more outdoor running in.

Here's something I've never had happen before -- a run called off due to coyotes. I was up, dressed, and ready to go about 4:30 this AM for a run. Stepped out of the house and onto the porch, and all I could hear was a pack of coyotes howling about a street away. Not just one or two, either. I figured about 6-10, based on the different howls I heard. Didn't see any, but they could be heard easily.

Yes it is a totally irrational thing, like not going in the ocean for fear of a shark, but I wan't going anywhere. I went back in the house and planned on a run tonight.

Mike, I head out early in the am too, and I often hear the coyotes in our neighborhood. Sometimes it really creeps me out! I have never heard a whole pack though. Definitely good to stay inside when you hear that many!

Alright I'm offically 3 months out from Boise, Steve since you've done the race tell me how hilly is the bike, It doesn't look all that bad from what I'm seeing.

It's Long time Team Baowolf! Ive been getting all RFP's updates but honestly haven't read all of what has been posted. I did just skim the last few pages. Read some good stuff! Lots of good training happening. Don't Ya love this sport?!! So just a word of encouragement to keep it up and keep our eyes on our goals!

Im trying to keep up with my training. Hard work but I love it. Brick this morning with a Swim(2100)-bike(17). Felt pretty good.

News worth mentioning: I bought a tri bike! EXCITED about that! LOVe it!! I definitely need to either adjust seat angle or just go buy a new one. Girl parts hate it. I'm also trying to decide on location of H20 bottles. I've been sticking a bottle in my jersey which is fine for now. I know its just probably preference to type and location of bottles. Also, I raced a Duathlon on Saturday. I usually do the International distance but since it had only been my third time on my tri-bike I decided on the sprint distance (2/10/2). Had a great time and just enjoyed my ride and runs. 1:13 total 17:45/33/20.

Good to be back.

Boise HIM was pretty flat from my perspective. The odd thing is that it starts in the afternoon, so the swim can be rough (and cold). The bike and the run are pretty flat. The wind can be an issue for the swim and the wind will affect you more than the hills for the bike. When I did it, it was raining nearly the entire day, so that added to the race a bit, some folks dropped due to hypothermia. I think they changed the route, there was one hill that was steepish but not too long that went into this private area. That area had cattleguards that will launch your water bottles if you have to go that route. Also, riding across the dam across the speed bumps will also launch your water bottles. Overall it is a pretty fast course, good pavement, run on a bike path 2 loops.


Today's run was 6x4:00 at 6:40, 6:43, 6:39, 6:48, 6:41, 7:02 at HR 163-166.

Edited by Baowolf 2014-03-12 7:02 PM

WOW, catching up on everyone - overwhelmed but was going to comment on 2 or 3 of you with great Feb. numbers and Mikes commitment to an IM, but then more and more of you had great workouts, plans etc. Nice to hear about y'all.

I'm down 9lbs which is 9 more lbs than I've been able to lose in a long time, but considering I'm eating 1000-1200 cals/day and eating 20-23 g carbs - rest of the cals are split between fat and protein, I'm a bit disappointed. I hate middle age.

Started moving more, have been running 8-10 mins (in 2 min intervals) and riding stationary bike in Z2-3. It does feel better to be a few lbs lighter. Thought I was putting off training a month - to April 1, but when I checked I had planned on starting April 1 so I'm on track.

Plan is the same as last year - a sprint at the end of June and an oly at the end of Aug. didn't make the oly last year.

Hope to drop another 4lbs and start training at 149. Not thin but I think it will feel like flying (OK maybe not that good) after being 5'1" and training at 165 lbs.

Mitzi

Mitzi nice weight loss after being stuck for a while. Don't be surprised if it takes another 2 weeks before you drop another pound, your body probably is betting you are going to cheat on your diet soon.

So the guys who made my pool asked me to put up a blog entry once a month on my journey to 2x IM this year. If you are really bored and procrastinating on a workout you can go Like the post at SwimEx on facebook. I feel weird telling you guys about and there is no pressure to do so, just thought I would put it out there. I have a pic of me at the Sacramento River where the NorCal was held 2 weeks ago. (I won't bug you about it in the future). But it is kid of weird how you can get random manufacturers to chip in a few bucks or toss you some gear, even a local restaurant or something if you don't mind putting a logo on something or making a kid post on their webpage or whatever. Of course, you should like their product for reals and not just do it cuz you want their stuff, at least that is my thought on it. Oh well off to bed.