Dangremond's April 2009 Mentor TEAM - CLOSED (WE'RE BUSY WORKIN' IT!) (Page 22)

Way to go Jeff and that is a very repectable time.  Super race for you!

Jeff, that's a great result!  Good for you.

I just did my first TT after getting released to go hard on Thursday.  I did 250 watts average, 90 cadence/min.  Still waiting for official results but I think I PR'd.  Somewhere over 21 mph.  I felt like my breathing was labored and my perceived exertion was high at the start but I got into a tempo and took the hills pretty well.  I know one college kid was frustrated because granddad kept passing him on the flats ...he would pass on the hills, then I would scream by him on the flats.  We finished together which was a disappointment for him becuse he started a minute before me.  I only mention this because I frankly love to kick young people's buttocks...in a sportsmanlike sort of way of course!

Watching my lg.  I had fear this morning that the infection was returning.  I drew lines around the scarring to see if it is spreading.  Not yet.  

Kathy my wife has to have kenee surgery on Thursday to remove cartilage that is floating in there.  She seized up over the weekend...intense swelling and pain.  This is actually good news.  A relatively easy fix.

I'm looking for a sprint or an olympic to get into before the end of the year.  Also plan on focusing on running races and try to get my time down for the 5K and 10K.

I saw a posting that the spring support groups are officially over.  Please don't leave.  I really enjoy this group.  Look for me on Face Book if you go there.  Scott Richardson under Urbana Illinois.

    
 

Jeff- sounds like you had a solid race to me. I'm impressed with the improvements you've made in the swim and bike over this summer. Scott, I think its safe to say you didn't lose much in terms of fitness. Nice job on schooling those young'uns. Re. Your leg, watch it closely and don't delay in seeing the doc if things don't seem right. There are some nasty strains of bugs these days that are resistant to medication. One hospital visit is more than enough for 2009.Finally, I didn't see the post, but even if the mentor season is over and we get archived, it doesn't stop you from posting. I'm not planning on going anywhere and expect the rest of the group to keep going as well

We definately need to keep our group going!!  Why would we stop?!?!? 

Quick question for you interval pros out there.  What should the top end be on the interval?  I am new to doing intervals so I just set it at a pace I have not reached yet for my 3 mile run...should it be even faster than my goal?  I kind of think it should be...when I did the intervals last night the first one was a little rough but each one after that got easier so that the last interval at the highest rate I really wasn't pushed that hard...or is that how it is supposed to be?  I was talking to a tri "pro", he has done multiple ironmans, HIMs and too many sprints to count and he said the only way to get faster to do intervals, both bike and run.  I could ask him but feel like I should get others opinions as well.

Any help would be appreciated.

I've been doing a lot of running interval work in prep for my half marathon in Oct.  The book I've been using is Run Less, Run Faster.  One workout a week is intervals.  The pace is punishing but stresses that if doing the same distance interval that the pace should be very close across each of the intervals.  Based on my half marathon plan, my intervals are much faster than my goal time/pace.  I have done everything from 200M intervals to a 2 mile interval last night.  Faster the shorter the interval.

For example, my last half marathon pace was about 8'15" per mile.  My 800M intervals are supposed to be done in 3'29".  My mile intervals are supposed to be at 7'15".

These times are based off of a 23' 20" 5-k.

If you can stop by a bookstore you can leaf through the book and jot down some notes about what pace you should be running your intervals at. 

Key takeaway - you should be able to run each of the inetrvals at the prescribed pace and in my opinion be pretty spent at the completion of the last interval. 

Edited by dangremond 2009-08-20 9:56 AM

Tuesday night time trial result = 21.53.

Previous PR = 21.09 

WooHoo!  Not bad.  I was off for a month, hadn't been on the TT bike since July 18's Olympic tri due to the infection.

P.S. Wife had surgery for torn meniscus in her knee.  Went very well.  And, she is enjoying the Vicodan. ;/

 

Wow...everyone has been doing AWESOME! I've been on vacation and I'm glad for the inspires I was able to come home to.  I'm happy to say that I've completed one week and five days of Weight Watchers (ON vacation!!!) and I've lost about 3 pounds. ALSO, I've run 3 times this week, did two OWS's and a bike ride PLUS did and 5K race...more about that in a minute...  So, I'm super proud of myself.  I was vacationing with family in CT by the beach and the humidity and heat were through the dern roof!  Everyday topped 90 and the humidity hung around 80% the whole time.  So, great beach weather and I felt hard-core when working out in it!

SO...MY BIG NEWS:

I have a new PR for 5K....I saw that there was going to be a 5K at the Tanger Outletts when I was on vacation. This morning was our last day and I decided it would be a nice way to end my vacation.  WELL, I met a Tri-chick when there (who woulda' thunk it?) who wanted to do the 5K with me.  She's AWESOME and way faster than me but wanted to run it with me and encourage me.  Long story short, she pushed me (and created a little game in which we "graded" everyones' shorts on a 1-10 scale...ie. "black, 5!") like crazy and I. DID. IT.   29:32!!!!!!!!

It was not a chipped event so my time was probably even faster than that.  I can't believe it. I can't believe it!  1 1/2 years of hard work + intervals + diet...I really did it. I'm so happy

Way to go Grace on your new pr!!  It must have been a great feeling to finish your vacation with that.  It is so great how everyone in this group keeps improving and raising the bar even higher.

Justin, just saw your times for your tri on your TL.  Super fast swim, bike and run.   You are in good form for IMFL!!  Amazing job but not a surprise after all of your hard work.

Yes, Justin deserves some serious hailing from all of us this week. Wow! ::hail:: :P

First off... THANK YOU, thanks to all of you!  A very supportive and encouarging group!  I enjoyed the race Saturday and finally had an A race to be proud of.  We all have our ups and downs, and for me... my last race the HIM was a low (I know that there are some that would love to have the race I had there and don't understand why I felt that way.)... But, I felt like it was a bad race ~ therefore this race performance meant a lot to me.  I actually enjoyed every second of the race ~ had the most fun I have had at a race in quite some time!!! Had lots of fellow BT'ers racing and able to hang out with afterwards!

I still have a lot of work ahead of me for the next 75 days... holy crap - IMFL will be here in NO time!

Grace ~ OUTSTANDING job on the 5K!  I am very excited and happy for you ~ that you laid down a great run and feel the joy that is associated with that.  Great Job!  (BTW - I will PM ya about Weight Watchers - good choice! IT WORKS!!!)

Keep up the great work everyone!  We all have our own goals and upcoming events, of which we are all working as equally hard to achieve!  For that I am proud of everyone in this group for having the desire, motivation, and dedication to follow through with it and achieve it!  This is a great group of individuals and I really enjoy reading and being a part of each of your accomplishments!!!  Keep it up!

Small world time Scott...just moved at work and my new cubemate is Thom Joyce whom I believe you know from another support group 

First time I have experienced the "it is lightning out so indoor pool is closed" this morning...grrr...now I gotta figure out how to get my swim and bike in later today...

Also...did everyone see the XTERRA sale thread?  The sale ends teh 1st but if you need a wetsuit it is a GREAT deal...I bought one of the sleeveless ones and got it yesterday

Dewcubs - yes I know Thom very well.  Great guy!

Grace, you are awesome!  Great run.  WW is terrific.  I lost over 100 once on it.  My problem afterward was twofold. 1. I had no exercise program to maintain the lifestyle.  That's not a problem for you.  And 2. I was stupid.  I didn't go back when I started putting weight back on because of poor choices.  Also, that won't be a problem for you.  It's all about food groups, portion control and exercise.  You'll do great.  I'm down far enough now I want 15- to 20 more by next spring.  I'm doing 2000/day except for the big effort days.  I'm going to have to cut down more on carbs.

Justin.  Great job.  You'll rock at Florida IM.  I want to do that in 2011. 

Need encouragement? Kathy and I are hosting my mom's 91st birthday party tomorrow.  She started working out 3 times a week at the cardio rehab center at the hospital a year ago after a fall.  She said I was her inspiration.  Her goal?  To get back the driver's license she lost when it lapsed when she was in the hospital.  Her doctor says she's too weak to get it and she's out to prove him wrong.  Go mom! (But stay off the streets anywhere near me PLEASE!)  

 

Awesome, awesome, awesome, Jeff! That IS fast! 

Also, thanks for the pep talk Scott! I'm doing it one day at a time   I had one "bad" day this week so I'm watchin' it the rest of the week and we'll see.

I have been SOO busy this week getting back to school, gettng ready for an upcoming wedding, etc., etc....(meeting my new niece!)..that I haven't thought much about my Tri tomorrow.  Now I'm REALLY excited!  I'm 79% excited and only 31% nervous   Usually that's flipped.  This will be my last tri for the season and then I'll be looking toward the October 1/2 Marathon. Whoa...is that me talkin'?!

Anyway, I'm having trouble finding my Garmin watch which is a bummer since the transitions are not timed at this race.  Biggest one yet for me.  I AM nervous about THAT...800 swim (OWS), 17 mile bike, 3.5 mile run.  Starts at 8AM so my grumpy hubby is doing the bedtime routine with our daughter so I can prepare (hey...this blog is mental prep! :P  )

I'm not sure if I should wear my wetsuit or not?? I'll bring it and decide tomorrow.  I got my bike checked out today on the way to trying on my bridesmaid dress...and I've decided that doing a triathlon is WAY easier than being a bridesmaid

Grace which Garmin watch do you have?  I am obssessing about getting one and I like both the 305 and 310 xt.....I cant find much out about them and Vista though?  Any help?

Grace, Congrats on taking first in your group. You've been working hard, its nice to see you collecting on that effort.We were gone all last week on last family outting this summer. Managed to run only a couple of times. The rest of the time was with the kids swimming and doing smores, etc. Back last night around 11pm. Picked up dog today and tried to get organized. Kids start back at school tomorrow. You all have been going at it, I will be picking up my effort as well. No more slacking!

Jota - the fact that you went running at all on vacation is fantastic.  Go you !

I have the 305... can't live without it.

I have two friends who have dropped the coin for the 310... and they have said there is no real difference in functionality (both previously owned the 305) between them.  Yes, the 310 is waterproff, but swimming with it ~ it SUCKS at measuring the distance while you swim.  As your arm goes below the surface of the water it loses satelite signal and messes up the diastance.

A guy I swim with regularly said his measured a 1500m Oly swim as 4.95 miles.... just put your Garmin 305 under your swim cap and it works... for a lot less than the 305.

Bestbuy had the 305's on sale for $130 on line.  Not sure if still available, but that is the best price I have ever seen for a new one.  You can get refurbished for 130 all day.

First and foremost ~ congrats on the PR!!!  Great effort!  I also wanted to comment on your post... Sub 9 minute pace is a sub 4hr marathon!!!  That is RUNNING, and is fatster than most, not slower than some.  yes, there are elite runners out there and others who run faster ~ BUT, most if not all have been running like that ALL their lives.  To take up running and sho the improvements that you have and to knock out a great pace like that ~ EXCELLENT JOB!!!  That is plenty fast!  Good luck with your continued training and your goal of going sub 8 is wll within reach!  Keep up the great work!