Ryan Mac’s HIM Focus Group - CLOSED (Page 22)

Originally posted by juniperjen

Happy monday (?) everyone.

How was the weekend?

I was annoyed with myself on Friday - i took a half day from work with the intention of doing my long ride on the trainer in the afternoon which was 2:45 with a 15 min transition run.  I ran into a couple of people at the training course I attended in the morning and took longer to get home than I had planned and then I dallied. I did 2:10 and then the run straight to the daycare to pick up my daughter.  What is with that procrastination??

Anyway, the weekend turned out well and I had a solid week of training. Just to keep it up.  though, really, i was starting to worry about my race but then I checked my logs from last year and I was less consistent especially with the bike and still managed a good pb so if i get myself going now I'll be ready ... 

Originally posted by slornow

I have a pretty easy week leading up to my first race of the season in Tallahassee, FL on Saturday. Training has been consistent through the Winter but always anxious to see how things come together on race day.

Originally posted by Ryan Mac

Back to the real world for me after 10 days off in sunny Florida.  I was able to run quite a bit and get a few rides and open water swims while I was down there.  Amazing how the heat and humidity can completely shatter me.  I blew up twice on some longer tempo runs and basically limped home with my tail between my legs.

We flew back Saturday and work has been stacked up so going to take me a few days to get through all that. 

Time to start cranking the bike back up and getting some more volume inserted along with high run mileage.

Speaking of Garmin, I am bailing on the multisport watches.  They are just to big and bulky and I dont use or need half the features.  I have a Garmin 500 on the bike and thinking of going to the Polar 400 for a running/all purpose watch based on DC Rainmaker review.  Any thoughts?

Originally posted by marcag For the bike, I like to do one or two 4hr rides but multiple 3hr rides is great. I won't be able to do this for my first HIM but will definitely for the 2nd. On the run, 18km runs are fine for me. I end up just doing 90 or so minute runs, never more. But ideally on the longer runs and bikes, doing some above race pace helps me. I have been very cautious with long runs this year. I have capped them at 16km, but I will probably reduce frequency and up mileage per run. I finished the ST 100/100 yesterday so I will now probably run 5x per week rather than 7.

Originally posted by stuart_little_9 RACE REPORT Overall, a solid race. Finished 2:43. Swim 28, T1 9, Bike 1:11, T2 1, Run 53. I finished 57 out of 104 for the age group (male 25-29). The ocean was a bit rough so the swim course was changed slightly, which added about an 800 metre (half mile) beach run to transition (hence why it was 9 minutes). I was happy with the swim, drafting was ok, sighting was ok, except when heading back into the sun. Bike - for some reason my garmin edge didn't connect to my power meter, even though it had earlier in the day. I was a bit worried about that, but luckily I did have my Fenix 2 as well, which did connect. So I'm not sure what happened there. Goal power was 200W, and I ended up with NP 189, so I actually went a bit easy. It did feel like a comfortable pace, and I definitely could have pushed harder. However I knew I was going into the run under-cooked so needed to leave a little in the tank. The course was pretty much a flat out and back, except for the first and last 2-3km which was hilly. Tailwind out, headwind coming back, but nothing too crazy. Average speed was only about 1-2kph slower coming back. Run - goal was 55, and I thought even that would be pushing it given I had done no running for 2 weeks, and only 3x20 min runs in race week. Ended up with 53 which I was really happy with. I certainly pushed the pace and couldn't have gone much harder. I also ran a very even pace the whole way, so not slowing down was a good sign too. I am certainly the most bike fit I feel I have ever been. Now I just need to get used to riding long distances on my tri bike. All my long rides so far have been on the road bike. And run-wise, have to build this back up again. My goal for this week is 5x30 min runs to get back into it, then I'll start increasing 1 run per week and try to build up to 2 hours, but I'll be pretty conservative as I don't want my PF to flare up again.

Originally posted by slornow

Good morning everyone. Well, first race of the season is in the books. Satisfied with race but there is a lot of room for improvement. Crappy swim....even by my low standards. Solid bike and a good run. 1/25 in AG and 16/295 OA. Another sprint this Saturday and then a few weeks back on continued build to Gulf Coast HIM.

My race shoes...Zoot Ultra Tempo 5.0, bit the dust Saturday. Sole started separating. Anyone have a favorite "sockless" running shoe for racing up to Oly distance? The Zoots were fine but I am not committed to Zoots. Never been a real Newton guy. I will usually use a different shoe for HIM with socks.

Originally posted by Ryan Mac

Solid result Randy!  Very good finish in a large field.

I have never bought a sockless specific run shoe - always just used the regular shoe I was using at the time.  Which, for the most part was the K-Swiss Blade Light Run although they do not make them anymore.

My intention now is to just use the Saucony Kinvara with the quick laces inserted.  Obviously will need to test them out sockless to make sure they will work.  I know that Pearl Izumi makes a sockless specific shoe so you may want to check them out.

Originally posted by Ryan Mac

Only had time for my long run at about 7:15 last night so ran 14 in the dark.  Not how I typically like to spend my Sunday evenings but wanted to get it done too.

Easier week for me and racing a hilly 10 miler Saturday.  Excited to see how all this mileage is paying off.

Originally posted by ligersandtions

I know there are at least a handful of us racing Galveston 70.3 in two weeks -- this will be my last big weekend of training.  I headed out to the bike course for a ride this morning -- planned for 70 miles with repeats of 20' @ 80%, 10' @ 90%, 5' @ 95%, 5' recover.  I'm very happy with how the ride went altogether.  That said, I do hope the wind is somewhat more favorable come race day....I averaged over 24 mph on the outbound leg and about 15 mph on the return leg (not too terribly often that I have to ride in the small chainring here in Houston, but I spent most of the return leg in it this morning!).  Followed it up with a quick 3 mile run.

Tomorrow will be a long run with some tempo work -- planning for 12 miles total, which will put me just over 41 miles this week.

How's everyone else's training going?  Anyone racing this weekend? 

Originally posted by GAUG3

Hey guys\gals.  Just an update on my mom.  It's been an exhausting 2 and half weeks.  Long story short... she had two brain aneurysms that bled the left side of the brain and did damage to the brain stem.  Last week we switched from life support to comfort support (palliative care).  No vent and feeding tubes.  She is home now with hospice care.  That helps with the 3 hour round trip commute to the hospital.  Now I can swing by after work.

I have not had a chance to do anything.  Gulf Coast 70.3 has been removed from my calendar.  It's on Mother's Day weekend. Next race will be Augusta 70.3. 

It happened so fast.  Please show love to everybody you know.  I'm rambling.  Sorry.

Originally posted by ligersandtions

I know there are at least a handful of us racing Galveston 70.3 in two weeks -- this will be my last big weekend of training.  I headed out to the bike course for a ride this morning -- planned for 70 miles with repeats of 20' @ 80%, 10' @ 90%, 5' @ 95%, 5' recover.  I'm very happy with how the ride went altogether.  That said, I do hope the wind is somewhat more favorable come race day....I averaged over 24 mph on the outbound leg and about 15 mph on the return leg (not too terribly often that I have to ride in the small chainring here in Houston, but I spent most of the return leg in it this morning!).  Followed it up with a quick 3 mile run.

Tomorrow will be a long run with some tempo work -- planning for 12 miles total, which will put me just over 41 miles this week.

How's everyone else's training going?  Anyone racing this weekend? 

Originally posted by marcagNot rambling. Thanks for giving us news and reminding us what's important.

Originally posted by stuart_little_9Nice workout. Yeah wind like that can be really demoralizing.I did race actually. A 10k run in about 48:15. This is only the 2nd 10k standalone I've done, and I was shooting for under 50 so I was happy.In the afternoon there was a 3k swim, which I did in 55. I think it was slightly current assisted. I haven't swum for a few weeks, so I was happy to get through it and be able to swim continuously for that long. Must get back to the pool!

Originally posted by ligersandtions

I know there are at least a handful of us racing Galveston 70.3 in two weeks -- this will be my last big weekend of training.  I headed out to the bike course for a ride this morning -- planned for 70 miles with repeats of 20' @ 80%, 10' @ 90%, 5' @ 95%, 5' recover.  I'm very happy with how the ride went altogether.  That said, I do hope the wind is somewhat more favorable come race day....I averaged over 24 mph on the outbound leg and about 15 mph on the return leg (not too terribly often that I have to ride in the small chainring here in Houston, but I spent most of the return leg in it this morning!).  Followed it up with a quick 3 mile run.

Tomorrow will be a long run with some tempo work -- planning for 12 miles total, which will put me just over 41 miles this week.

How's everyone else's training going?  Anyone racing this weekend? 

Originally posted by slornow

Good work racers. Sounds like everything is gearing up for the season with upcoming races. Galveston should be a good race....I know several folks doing it.

I raced another sprint yesterday. It was rainy for the early part of the race so the bike was a bit tricky at times. Course also has about a mile on sand/wooded trail for the run and that was pretty nasty after the rain. Another race with crappy swim, solid bike and good run. Ended up with AG win and around 12th overall. Not sure what is going on with my swim but hopefully I can figure it out with a couple of big training weeks before Gulf Coast HIM. Hoping the water will stay cool but we have had consistently warm temps in the upper 70s for the last 8-9 days. Maybe we will have a cold snap or two before the end of April.

 

 

Originally posted by Ryan Mac

Nice result Randy!  Are you feeling bad in the water or just not happy with the swim time?