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Baowolf mentor group is [ Closed ] (Page 23)
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 2012-05-13 1:55 PM in reply to: #4125464 |
Veteran  560  |  Subject: RE: Baowolf mentor group is [ Closed ]Great bug congratulations on getting married! Glad you are back with us! For all the mommies in our group, this day is for you! I hope you know your value for doing all you do to raise your babies no matter what age they are now. Be blessed! Gonna get my last bio and run of my recovery week in this afternoon. Thanks for your words Steve! I'm usually satisfied with where I'm at, but this week was hard on me in many ways. You have a way of bringing me back to reality while encouraging me to go forward. |
| 2012-05-13 6:42 PM in reply to: #4125464 |
Expert 1608   Grapevine, Texas | Subject: RE: Baowolf mentor group is [ Closed ] Steve, hope you were able to catch up on some needed rest. I think learning to know when to rest is one of the more difficult aspects of all of this. Samantha, hope you had a good bike & run this afternoon! Squeezed in a 10 mile run between other family obligations today. Took bike to the shop yesterday for full tune up, new tires and new bar tape. Kind of feels like putting pearls on a pig, but I need to become a stronger cyclist, and win the lottery before I even consider another bike. Speaking of which, I'm planning to do another bike rally with a friend this coming weekend. Maybe go for the 50 mile option this time if we're feeling it. Love these bike rallys as a way to stretch the miles out without the pace pressure. And as Samantha said, happy Mother's Day! |
| 2012-05-13 7:05 PM in reply to: #4125464 |
| New user 306 Norwalk, Ohio | Subject: RE: Baowolf mentor group is [ Closed ] Steve, great advice looking back at old logs and noting progress. This group has come a long way. Sometimes when I am having a good workout I think that I can't wait to share it with the group. The group is providing me with a lot of information, support, and motivation. Steve, thanks for signing up to be a mentor. Great way to give back. |
| 2012-05-13 8:07 PM in reply to: #4125464 |
| Member 262 Blairstown, NJ | Subject: RE: Baowolf mentor group is [ Closed ] Let me add to the list of impressive efforts as this evening I rocked my long run. Completed 4.4 miles in 45:45 with an average pace 10:19. A coue times I stretched the run out for over a mile where I had been at about 1/2 mile. Maybe it was the wild turkey, the cheering neighborhood dogs, or the family of deer I passed along the way but it was a nice night for running. Steve - I figure that I am entering what should be a recovery week. How strict should I be about dialing back? |
| 2012-05-13 9:12 PM in reply to: #4125464 |
| New user 306 Norwalk, Ohio | Subject: RE: Baowolf mentor group is [ Closed ] Joe, great run. Looking at your logs, you're putting the time in to make these big improvements. Awesome!! |
| 2012-05-14 7:28 AM in reply to: #4125464 |
Master 3195 Just South of Boston | Subject: RE: Baowolf mentor group is [ Closed ] My biggest (distance wise) swim workout ever for me this AM. Did 3300 yards total, and while a bit tired, it felt great. Actually started it off with a straight 2200 yard swim, and then some interval work. Didn't intend to do that long a straight swim to start, but my warm up felt good, and I just kept going. Great way to start the week! |
| 2012-05-14 10:56 AM in reply to: #4207585 |
Expert 1608 Grapevine, Texas | Subject: RE: Baowolf mentor group is [ Closed ] quasimodo63 - 2012-05-13 7:05 PM Steve, great advice looking back at old logs and noting progress. This group has come a long way. Sometimes when I am having a good workout I think that I can't wait to share it with the group. The group is providing me with a lot of information, support, and motivation. Steve, thanks for signing up to be a mentor. Great way to give back. Agree on all counts! |
| 2012-05-14 10:57 AM in reply to: #4207649 |
Expert 1608 Grapevine, Texas | Subject: RE: Baowolf mentor group is [ Closed ] Tri-solar - 2012-05-13 8:07 PM Let me add to the list of impressive efforts as this evening I rocked my long run. Completed 4.4 miles in 45:45 with an average pace 10:19. A coue times I stretched the run out for over a mile where I had been at about 1/2 mile. Maybe it was the wild turkey, the cheering neighborhood dogs, or the family of deer I passed along the way but it was a nice night for running. Steve - I figure that I am entering what should be a recovery week. How strict should I be about dialing back? Very nice run, Joe! I'm assuming by wild turkey, you mean the kind on two legs, not the kind in a bottle
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!| 2012-05-14 10:58 AM in reply to: #4208034 |
Expert 1608 Grapevine, Texas | Subject: RE: Baowolf mentor group is [ Closed ] Mike_D - 2012-05-14 7:28 AM My biggest (distance wise) swim workout ever for me this AM. Did 3300 yards total, and while a bit tired, it felt great. Actually started it off with a straight 2200 yard swim, and then some interval work. Didn't intend to do that long a straight swim to start, but my warm up felt good, and I just kept going. Great way to start the week! Way to find your swim groove Mike! Congrats on the swim distance PR!
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| 2012-05-14 10:58 AM in reply to: #4125464 |
Elite 5316 Alturas, California | Subject: RE: Baowolf mentor group is [ Closed ] Joe, you do need to get in a recovery week. Some folks do it every 3rd week (typically us 40+ folks) and some do it every 4th week (younger, more type A, not yet injured). A rest week can look like all of your workouts are the same except you only do 60% of your long run and long bike. Alternatively you can shave a bit off some of your other workouts as well. So for me I will probably be doing runs of 4 5 5 5 8 this week where last week was 5 6 6 6 14. Bike last week was 20 20 60 ish (dropped one bike ride) and this week will be 20 25 25 40. Swims for me will actually go up this week as I dropped one last week, but will not go up in distance, just 2000, 2000, 1500. I hope that helps. Your plan should have an appropriate rest week configuration to it. My 14 mile run was at 8:44 mpm, so slower than last week, but as fast as Friday's run, so not quite fully recouped, this week will be a rest week and then I should be up to full speed the following week. Awsome swim (3300), nice run, great training overall everyone, I am seeing a lot of firsts, longest evers and what used to be impossible being no big deal. Oh and Carol I looked at my speed on a downhill this weekend in response to your previous question. I spinout on my bike at around 42 mph (110+rpm highest gearing), although I often stop pedalling around 38 mph. I actually dropped the top end so I could have a smaller gear for hill climbing from the original configuration. Some tires are much faster, you can get tires around Christmas online for about 40 to 50% off for future purchases. |
| 2012-05-14 11:13 AM in reply to: #4208572 |
Master 3195 Just South of Boston | Subject: RE: Baowolf mentor group is [ Closed ] Baowolf - 2012-05-14 11:58 AM Awsome swim (3300), nice run, great training overall everyone, I am seeing a lot of firsts, longest evers and what used to be impossible being no big deal. Amen to the bold part, and thank you Steve for bringing this up. it is a bit funny to look back at what I was doing just 4 months ago, and see the progress. Even better perspective is thinking back to August of 2010 when I first dipped my toe into all of this craziness. I won't ever forget going through a Couch-to-5K program to start running, and that big day where I had to do a 20 minute run w/o any walks. It was epic to finish that, and a huge accomplishment at the time. I could never have thought I'd be where I am right now. I often think of that first 'big' run when I'm out on long runs now, and use it for motivation. And to have a HIM in (gulp) 32 days and thinking about how I'll execute & finish, not *if* I'll finish is kind of cool. |
| 2012-05-14 3:38 PM in reply to: #4125464 |
Elite 5316 Alturas, California | Subject: RE: Baowolf mentor group is [ Closed ] Mike your swim and bike are solid and run is coming along. If you can get in 3 more solid runs and 2 bikes over 56 you should be set. But..... your bike is stronger than your run, so don't nail the bike and kill yourself on the run. Each walked HIM/IM mile is going to cost you 8-10 minutes. It is going to be extremely hard to keep the bike where you need it to have you coming into the run fresh. Let me think back to how good the first 35 miles of my first HIM felt.... much better than the last 3 miles of the run. Hrm, I may need to drop workouts during my rest week. Run times for the past 6 runs 7:30, 7:45, 8:30, 8:44, 8:44, 8:57, not a good trend. And I was just putting ink to a challenging HIM build for the next 7 weeks. Things to remember. As temps rise above 80F for your workouts you will need more water, but also your times, especialy on your runs will suck for about 2 weeks. It takes about that long to aclimate to warmer temps during workouts. My water use is up 25% on the bike already for a 60 mile ride and temp is only 75. When it gets up to 100F I am like one of those cartoon characters who drinks a glass of water after getting shot full of holes and it all leaks out the sides. So avoid heatstroke by drinking enough fluids, dressing apropriately, dowsing with water as needed and knowing your limits for workout out in the heat. When in doubt do smaller loops closer to home so you can bow out as needed. I wear a hat for IM/HIM so I can get it soaked with water to keep me cool. A glass of cold water down the front of the shirt will keep you cool for a bit. NO ICE UNDER YOUR HAT... bad!
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| 2012-05-14 3:58 PM in reply to: #4125464 |
Expert 1608 Grapevine, Texas | Subject: RE: Baowolf mentor group is [ Closed ] Thanks for the Christmas tire sale tips, Steve! I'll keep that in mind for next time. Trusting my LBS to help me along this time, and also happy to give them some business since they have helped me in so many ways. Yes, it is fun to look back on milestones, and to have left some of the initial worries behind. I'm not signed up for a HIM (yet), but heading into my 3rd OLY, I'm definitely more relaxed about it. I'm thinking mostly about having fun riding right up to the state capital bldg on the bike, and skimming along in the water looking at the Austin skyline with each breath. Made and appt w/ the sports chiro tomorrow. IT and glute issues flared up during/after the marathon, and back is increasingly tight even swimming. Nothing that totally stops the show...yet...and hoping to keep it that way. |
| 2012-05-14 8:30 PM in reply to: #4125464 |
| New user 306 Norwalk, Ohio | Subject: RE: Baowolf mentor group is [ Closed ] Bags packed for 6 mile run before work, then 2500 in the pool after. Then off to baseball games in the evening. |
| 2012-05-15 7:54 AM in reply to: #4125464 |
| Member 262 Blairstown, NJ | Subject: RE: Baowolf mentor group is [ Closed ] Steve - Big help on the recovery plan, and might explain the lack luster swim last night. I was also icing the quads and calves staurday night for general soreness, so the recovery is needed. I like many here notice the great improvements and sometimes the excitement takes over and you want to keep going. Carol - Yes the wild turkey was the ttwo legged variety. LOL! Larry - way to time manage. Not much is stopping you. Mike - Great job on the workouts! You will rock raceday. This is a busy week as there is now 20 ton of stone in the yard for a landscape project I am working on and my daughter has a two day weekend swim meet. So no race this week but I plan on slipping in a 5K next weekend to test out these new legs. Edited by Tri-solar 2012-05-15 7:55 AM |
| 2012-05-15 9:52 AM in reply to: #4125464 |
Veteran 421 Los Angeles | Subject: RE: Baowolf mentor group is [ Closed ] Ugh!!! No training for the last week. The last month or so has been the worst training in years. Injuries, sickness just keeping me down. Going to see the foot doc today to see if I can get a handle on this foot thing. Was sick for the last 2 weeks. Couldn't shake it so I took the last week off. Jumping in the pool today for a swim, then a little strength training (might as well since I can't run) then going to get back on my trainer tonight. Going to slowly build back up and start HIM training again. I hope I can get consistent training in soon! I really miss running. It's trail running season and it's killing me! Everyone's training looks amazing. Keep it up and I'll be back soon enough! |
| 2012-05-15 10:07 AM in reply to: #4125464 |
Elite 5316 Alturas, California | Subject: RE: Baowolf mentor group is [ Closed ] Hang in there Mitch. I too was sick for 3 weeks and now I think I have the 2nd round of sick without having gotten over the first round. Nasty headache today. It will pass. But yes, it does so screw with training. I hope your foot comes around though, that is a long term suckage. The races will be there next year and the year after, etc., but it sucks to train for a race and then have it all go fizzle dns. Hopefully it doesn't come to that. |
| 2012-05-15 10:10 AM in reply to: #4125464 |
Veteran 157 Hillsborough, NJ | Subject: RE: Baowolf mentor group is [ Closed ] Hi gang - I agree, the progress everyone is making is really inspiring! Keep it going! This group definitely keeps me from falling off the grid entirely. I have been reading and trying to keep up. I saw lots of family this weekend - between my niece's first holy communion and Mother's day and the 'myth' that our family 'can't run' came up. We are Filipino - more Hawaiian looking - short and broad - not your typical marathoner body type, but for the first time it seemed a little ridiculous that we, as a family, use this wholesale excuse not to ever try! On a sillier note - I was thinking that my tribal ancestors must have been able to run and swim at the least! So I told everyone that I was working to debunk the myth - no breakfast in bed on Mother's day - I did a quick walk/run (fastest mile for me yet) before breakfast. Just found out that my new niece will be baptized on the same day as my 'A' race - baptism is at noon an hour away from the race - last year I was in the 8:20 wave start....maybe it'll be my motivation to move faster! In T1 transition I look for the last bike there....nah - just kidding (mostly!). Jeff - congrats on the wedding and welcome back! |
| 2012-05-15 10:19 AM in reply to: #4125464 |
| New user 306 Norwalk, Ohio | Subject: RE: Baowolf mentor group is [ Closed ] Bag unpacked. Stomach flue. |
| 2012-05-15 12:38 PM in reply to: #4125464 |
Veteran 560 | Subject: RE: Baowolf mentor group is [ Closed ] Yay for the ability to look back and see how far we have come. I came across Mike_D in chat yesterday and he share a swim story that had me laughing, but it was a great testimony to how far he has come. So super cool! Steve - Dude, being sick is getting old for you. You need to end that relationship now. ahhaha. I hope you get better soon. The good news is we get to learn how to deal with training when being really sick. How do you (or anyone else in our group) carry water on your long runs? I am starting to look at contraptions for carrying it and want to know what others think. Carol - you are gonna go pro in racing OLY! Larry - Sorry your plan got hijacked by the flu bug. Get the rest you need to get better! Joe - People like you, and Steve, amaze me. You put in all the training and deal with landscaping monstrosity projects. I have a bit of a landscaping project I am doing for a friend of mine and I am not sure how I will accomplish it and my training. Have fun! Mitch - Hang in there! Way to keep up what you can. Ceril - Way to break family myths. I actually agree that your ancestors were probably crazy fit people. They had to work for everything and that takes lots of physical endurance and strength. I love your plan for race motivation! Does your timeline work out to get you to the finish line in time? I hope so! This morning I did my 1200 swim. It included drills and interval training. Maintained a 2:38/100. Not bad. Put my bike in the shop yesterday for a general tune-up. Next year I will get it in much earlier so I don't have to wait several days. Apparently there are other people who see sunshine and want to get their bikes tuned-up as well. Ha! I changed my schedule around so my long ride will be on my bike after it is fixed because I really need all my bike miles from here on out to be outside. For whatever reason when I ride the indoor bike I am remarkably faster. |
If I wasn't so committed to get an IM under my belt I would be doing more OLY's this year, but I really want to use the time I have now, being single with no kids and putting school on hold, to accomplish my dream. Don't rush yourself. What you are accomplishing everyday is greater than running one HIM or IM ever (in my opinion). How did the chiro go?| 2012-05-15 3:06 PM in reply to: #4125464 |
Elite 5316 Alturas, California | Subject: RE: Baowolf mentor group is [ Closed ] I use a camelback. The ones that go around your waste are good. Mine is 50 ish oz and has the tube to drink through. I got an extra neopreme liner for the tube for the winter as they tend to freeze up below 5 F on long runs. It caries the water bag as well as keys, gels, etc. I have had mine for 3 years without issue so far. I think I will skip my run today and only do the swim. The headache has passed so that is good, had that all night. I am tempted to run today at lunch, but... need to just get back up to snuff this week. It is funny run is the last thing I want to give up. I am sure that it has nothing to do with the fact that I am best at the run or that when there is a 30 mph wind and clouds that the bike looks less inviting. Sorry about the stomach flue, at least my sickness has just been runny nose cough stuff. I once had a stomach thing that lasted 3 months prior to my first half mary. I lived on crackers, pediasure and 7up. Camelbak Waist Pack | Amazon.com
www.amazon.com/sports amazon.com is rated 7,666 reviews Save on Camelbak waist pack Free 2-Day Shipping w/ Amazon Prime |
| 2012-05-15 3:12 PM in reply to: #4125464 |
Master 3195 Just South of Boston | Subject: RE: Baowolf mentor group is [ Closed ] |
| 2012-05-15 3:21 PM in reply to: #4125464 |
Veteran 560 | Subject: RE: Baowolf mentor group is [ Closed ] That is perfect Steve! It will work for biking as well and just today I was thinking about how to add water to my bike. Now I can cover both bases without extra cost. Do you use the waist pack for racing as well? If not, what do you use? Bike was tuned in a day instead of a couple days. Woohoo! LBS guy is really nice! |
| 2012-05-15 9:12 PM in reply to: #4125464 |
Elite 5316 Alturas, California | Subject: RE: Baowolf mentor group is [ Closed ] I use both of these to put 140 oz on my frame for summer heat. It will get me through about 80 miles in 90 to 100 F temps. But you can put stuff on your back or waist too. For the podiumquest I use watera in the front chamber and infinate or you can use head or whaever in the back chamber. For both drink systems I buy a $3-5 bite valve for the end of the straws, but money you will spend if you use straws while riding. No spray in the face and no jabs to your mouth from bumps. For water on the run I just use what is on the course. I have a race belt with little straps to hold Gu's in place right on the belt. So the swim I drink half the lake, the bike I use these two toys, mostly the front one with emergency water in back and for the run course water every mile and Gels on the racebelt. Hydration System     
NeverReach Pro
Edited by Baowolf 2012-05-15 9:18 PM |
| 2012-05-16 10:56 AM in reply to: #4125464 |
Master 3195 Just South of Boston | Subject: RE: Baowolf mentor group is [ Closed ] How is everyone feeling today? We certainly have our share of sickies. I have a run planned for tonight, and then some biking in the AM tomorrow. My training schedule starting next week will be all over as I have back to back family travel/4 day weekends coming up. The run & swim won't be a problem, but I won't be able to bring my bike. Just need to rejigger the schedule to make sure it all happens. |
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