Consistency Equals Success (Page 23)

AWESOME! I have a couple of the overnight relays on my bucket list that I want to do ultra style (6 person team). Sound slike a blast!

double post

Edited by trisuppo 2014-07-21 9:40 AM

40 minutes yesterday pulling my 4 year old in our Wee Hoo ride behind. Meant to run, but decided to chill in our hot tub instead. It was a beautiful summer evening!

Mitch 19 22:09:35
Jackie 17 26:08:03
Gabe 17 24:11:05
Jim 16 19:24:22
Dennis 14 16:31:00
Barry 10 09:00:36
Mark Z 08 11:25:00
Lisa 05 04:59:54
Brian 05 04:13:00
Mark H 05 04:06:00


Edited by trisuppo 2014-07-21 9:41 AM

Lisa- Nice job on your Ultra

54:17 runch

Mitch 19 22:09:35
Jackie 17 26:08:03
Gabe 18 25:11:05
Jim 17 20:18:19
Dennis 14 16:31:00
Barry 10 09:00:36
Mark Z 08 11:25:00
Lisa 05 04:59:54
Brian 05 04:13:00
Mark H 05 04:06:00

30' run with 12 year old daughter tonight.

Mitch 20 22:39:37
Jackie 17 26:08:03
Gabe 18 25:11:05
Jim 17 20:18:19
Dennis 14 16:31:00
Barry 10 09:00:36
Mark Z 08 11:25:00
Lisa 05 04:59:54
Brian 05 04:13:00
Mark H 05 04:06:00

I don't know how I missed this one. Awesome indeed! Congratulations Lisa!

1'15" on the trainer this morning (7x3' @ FTP).

Mitch 21 23:54:45
Gabe 18 25:11:05
Jackie 17 26:08:03
Jim 17 20:18:19
Dennis 14 16:31:00
Barry 10 09:00:36
Mark Z 08 11:25:00
Lisa 05 04:59:54
Brian 05 04:13:00
Mark H 05 04:06:00


Edited by trisuppo 2014-07-22 8:20 AM

Mitch 21 23:54:45
Gabe 18 25:11:05
Jackie 19 28:08:34
Jim 17 20:18:19
Dennis 14 16:31:00
Barry 10 09:00:36
Mark Z 08 11:25:00
Lisa 05 04:59:54
Brian 05 04:13:00
Mark H 05 04:06:00

Great rescue story, Jim.
Great relay, Lisa.

Swim test for me today. Coaching is working out for me.

Jim - trying to finalize whether I do Tawas. Looking for any thoughts on lodging for the night before the race. Thanks!

Adding two runs totaling 57'

Mitch 21 23:54:45
Gabe 18 25:11:05
Jackie 19 28:08:34
Jim 17 20:18:19
Dennis 14 16:31:00
Barry 10 09:00:36
Mark Z 08 11:25:00
Lisa 05 04:59:54
Brian 07 05:10:00
Mark H 05 04:06:00

15k run today after work. All went well till km 12 when the shoulder started cramping. I realised I played darts on Monday after years of not doing it and that caused some muscles to react. Interesting how the body lets you know things.

Mitch 21 23:54:45
Gabe 18 25:11:05
Jackie 19 28:08:34
Jim 17 20:18:19
Dennis 14 16:31:00
Barry 10 09:00:36
Mark Z 09 12:55:00
Lisa 05 04:59:54
Brian 07 05:10:00
Mark H 05 04:06:00

MItch--an ultra relay is worth it. This was the first relay any of us had done, so we don't know what it's like to be on a 12-person team. Most everyone's feeling was that they preferred the ultra because there was less downtime. This is, of course, a mixed bag. I could see a plus side to a 12-person team provided I was in the van that didn't have to run between midnight and 6 am over a 12,000-foot mountain pass. But there were a couple of rounds where the other 5 had short legs of 2-3 miles, and then I'd run 7, and then they'd run 2-3 again and I'd run 7 again. There wasn't quite enough recovery time there, though that was only a problem from a nutrition standpoint. None of us could figure out the logic to the leg assignments anyhow, but a different relay might be better about that. And now that I'm on the other side, I'd just be more prepared to bring nutrition on the run rather than try to eat enough to sustain me in the short time between legs.

Gabe--I want to read that book (and now I've bought it!). The relay convinced me I want to run an ultra, and I'd already been interested.

Dennis--I'd guess that although she made eye contact, she didn't really "see" you, and that her movement may not have been intentional. Or, she may have been startled to see someone coming and moved in your way accidentally. Either way, it's just easier to go around. Of course, I say that as the 4'11" 103 lb female who doesn't have the option of crashing into the 6-foot something male, both because I'll bounce off and because the male will probably think I'm trying to pick a fight and I may not be in the mood for speedwork at that moment. Anyhow, I agree that people should share the sidewalk, but as someone who doesn't have the option to be a bully, I've decided it's an issue that's not worth fussing over.

So, it appears I haven't updated my challenge for a while. I'll spare you the complete list and simply mention today's easy 30 minutes on the trainer and the weekend's 5:52:40 during the two-day relay, plus another 8 days of biking and running in the meantime. Yay!

Mitch 21 23:54:45
Gabe 18 25:11:05
Jackie 19 28:08:34
Jim 17 20:18:19
Lisa 16 20:50:50
Dennis 14 16:31:00
Barry 10 09:00:36
Mark Z 09 12:55:00
Brian 07 05:10:00
Mark H 05 04:06:00

About 7 miles this morning running (5x1200 @ 5k/10k pace). Tough run, last interval was a struggle.

Mitch 22 24:50:59
Gabe 18 25:11:05
Jackie 19 28:08:34
Jim 17 20:18:19
Lisa 16 20:50:50
Dennis 14 16:31:00
Barry 10 09:00:36
Mark Z 09 12:55:00
Brian 07 05:10:00
Mark H 05 04:06:00

Additional data on consistency and success. Last year I really built a running base. I added in a lot of cycling over the winter months and have started to ramp up the running again. below is similar workout from this year versus last year. Temp this morning was low 70's with high humidity. Last year was high 50's and moderate humidity.

Edited by trisuppo 2014-07-23 8:19 AM






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These are the best option for lodging:

Tawas Bay Beach Resort (all local call it the Holiday Inn, because it was a Holiday Inn for 30 years. The new owner didn't see value of franchise, so he went independent). It is located at the swim start and across the street from the transition area. Has a beach inside of the harbor and all amenities, pool restaurant, bar etc. It is also over priced. (989) 362-8601.

The Bambi Motel. It is old, outdated, cheap and has no amenities or beach, but it is very clean. We have family stay here when there is no room at our house, because it is clean and cheap. We stayed there when we moved into our house and had a time hiccup between when we had to be out of our house and could get into the new house. It is about 3 blocks from the start. (989) 362-4582

Timber Lane Resort. These are individual cabins located on the point near my house. The cabins are on the beach. Our neighbor's daughter(from Birmingham) is married to the owner's son (Beverly Hills), they gutted and remodeled all of the cabins 4 years ago, because the wedding was up here. They are very nice inside. It is a couple of miles from the start, we can pick you up and deliver you in the morning if you wife would like to sleep in. You have to call Jerry's marine for reservations (989) 362-8641.

Bay Inn of Tawas. This was a days in they gave up franchise for the same reasons as the Holiday Inn. It is newer than the Beach Resort, has a pool and continental breakfast, no restaurant. This is the other place our family stays. It is nice and clean. This is about 2 miles from the start, but in the opposite direction as my house. www.bayinntawas.com (989)362-0088

G's Inn. This is near the Bay Inn and has no amenities and I don't know cost. I mentioned it because it was purchased last year by a client and he dumped a bunch of money into it. I've been told the rooms are nice, I just don't have any experience with it. (989) 305-6101.

I included 3 inspirational videos. The first is a promotional video all of the footage is from Tawas, I'm shown setting up transition area and the other 2 are of the bike course

https://www.youtube.com/watch?v=SG3OTIef8tM
https://www.youtube.com/watch?v=1pGbQxeMxGI
https://www.youtube.com/watch?v=Xa4TRfr8dPg

HI All - well so much for consistency this month - btween daughter drama and work I missed a lot; luckily I re-enter my plan at receovery week so can easily get back into it.

Mitch 22 24:50:59
Gabe 18 25:11:05
Jackie 19 28:08:34
Jim 17 20:18:19
Lisa 16 20:50:50
Dennis 14 16:31:00
Barry 10 09:00:36
Mark Z 09 12:55:00
Brian 07 05:10:00
Mark H 09 07:00:00

Dennis - for transition training I set up a T1/2 TX area in my street, swallow my pride and spend 10-20 mins repeating over again. I even had a bucket of water to wet my feet to get used to putting on bike shoes. The run/bike would literally be 100/200 yds down the road and back before repeating. I did this the Friday before each race at first but now its second nature.

As Mitch noted; there is a risk reward here - don't do anything stupid like jumping start/dismount - are those 5secs really worth the fall?

Mitch - awesome run data especially the HR at faster pace! there is something that can be said about MAF.

Lisa - if you really want to get hooked on ultra, read Rich Rolls book; not only is this a great insight into ultra and being a vegan it also helps you relate to the horrible illness of addition.

Have fun!

Mark.

Edited by markhodges1973 2014-07-23 10:22 AM

After yesterday's rest/beach day, I took a long runch 1:21:37 for 8.1 miles

Mitch 22 24:50:59
Gabe 18 25:11:05
Jackie 19 28:08:34
Jim 18 21:39:56
Lisa 16 20:50:50
Dennis 14 16:31:00
Barry 10 09:00:36
Mark Z 09 12:55:00
Brian 07 05:10:00
Mark H 09 07:00:00

Updating for swim at lunch.

Mitch 22 25:30:13
Gabe 18 25:11:05
Jackie 19 28:08:34
Jim 18 21:39:56
Lisa 16 20:50:50
Dennis 14 16:31:00
Barry 10 09:00:36
Mark Z 09 12:55:00
Brian 07 05:10:00
Mark H 09 07:00:00

Question for the Team. I respect each of your's opinions.

I need to make a decision on the whether to do the HIM on Sept 6th. I feel my biking and running are strong enough to manage the distances quite well. Obviously it will be a challenge to see how my body responds to running a 13.1 after 56 miles on the bike. My main and biggest concern is the swim. Those who have been in this group from day 1 (2011?) know that swimming has always been my nemesis. I've been building some consistency in the swim but no where near where I wanted to be. July will be my best month of swimming ever but that doesn't make me feel very good with a race in 6 weeks.

I swam 1000M straight today and then did a handful of intervals to get to 1650M. That's the furthest I have swam in forever. I really took about a year off of swimming before getting back into this year. Given 5 weeks of training time remaining what is the Team's thoughts on my ability to complete the swim safely without cratering the rest of my race.

Jim can weigh in but it looks like a smaller field for the HIM so maybe not the most crowded swim. Shallowish water with a route that parallels the shoreline. Out and back, I believe.

Please don't hold back. If I need a does of HTFU let me know. If I need to be serious about my level of preparedness let me know. My goal from the race is to do better than finish - I'd love to break 6 hrs. (I know - shouldn't have a goal time for my first race of that distance). Thought?

WARNING: Everything I say is biased, because I love this race, it is my home, and I am still the triathlon's liaison.

I looked at your log, and I believe you can do this, if you choose to pull the trigger. This is my third year doing this distance for this event, and the swim is what most fear. My goal this year is to break 6 hours also.
Almost all of your swimming is pool swimming, which is easier and harder. It is easier because you know that you can reach the side, if you get into trouble and there is a big black line telling you which way to go. The easier part is psychological. Pool swimming is harder, because this event is wetsuit legal. I go from swimming like a barge in a pool to Aquaman in a wetsuit. Besides warmth, you are guaranteed the correct body position, you are also provided floatation. The planned swim follows the shoreline in about 6 feet of water. There are a lot of life guards, marine patrol and the Coast Guard along the route.
The start is not bad it is a running start from the beach and then you follow the buoys to Walmart and back. If there is bad weather and the water is rough. The swim will be inside of the Marine. It is more technical, meaning more turning, but the water is flat and it is an easy swim. If not in the marine the biggest problem is the water will push you toward shore.
You can expect about 120-150 doing the half. The start is in waves by sex and age group. Last year because of the rough water, and change of swim course the start was by expected time to finish the swim. Faster swimmers went first. Don't expect a lot of elbows to the earhole, you can get bumped a little, but I have not heard of anything too serious.
If you are asking from a pure conditioning standpoint, Can You do this? I believe you can and you will probably beat 6 hours. If you are asking should you do this, Of Course! We can have dinner the night before with the families, relax enjoy ourselves. Then pace around the transition area nervously, while my daughter laughs at me for being up tight about the race, because she will probably podium in the sprint. It will be fun.

30:05 run we'll call them leftovers from runch

Mitch 22 25:30:13
Gabe 20 27:21:05
Jackie 19 28:08:34
Jim 18 22:15:01
Lisa 16 20:50:50
Dennis 14 16:31:00
Barry 10 09:00:36
Mark Z 09 12:55:00
Brian 07 05:10:00
Mark H 09 07:00:00

Mitch 22 25:30:13
Gabe 20 27:21:05
Jackie 20 30:15:37
Jim 18 22:15:01
Lisa 16 20:50:50
Dennis 14 16:31:00
Barry 10 09:00:36
Mark Z 09 12:55:00
Brian 07 05:10:00
Mark H 09 07:00:00

Mitch,

Swimming has been my nemesis also, so I understand exactly where you are coming from. I think the person you have to convince is yourself. You could do that by going somewhere and doing an open water swim for slightly more than the distance. Remember, you can always turn over and back stroke, etc.

I will tell you that the race looks really exciting. If I were anywhere close to the area, I'd do it in a heartbeat.

FWIW, I was not well trained for my only HIM, but I didn't realize that until afterwards when I did the marathon and was well trained. My time was 7:47 but I had major issues with cramping on the run. Now I know that was due to nutrition. My swim was almost an hour. My bike was 3:40. Had I not had a cramping issue, I would not have taken 3 hours for the run.

If I were in your shoes, I would up my swimming to 3 times a week, one being straight distance, the others being intervals. I would also try to get out and do an open water swim of at least the distance (this is to convince yourself that you can).

I would also increase the biking distance, which will carry over to the run. I say you can do it, but you are the one who needs convinced ;-)

Finally got a run in after 8 days of 16 hour work days. 52:40

Mitch 22 25:30:13
Gabe 20 27:21:05
Jackie 20 30:15:37
Jim 18 22:15:01
Lisa 16 20:50:50
Dennis 14 16:31:00
Barry 11 09:53:16
Mark Z 09 12:55:00
Brian 07 05:10:00
Mark H 09 07:00:00