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2011-05-21 3:22 PM
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Subject: RE: BamaDC's Mentor Group v4.0 - Closed
srichards428 - 2011-05-20 9:40 PM

  I went to St. Louis today and had a bike fit done on my tri bike....WOW.  They hooked me up to a computrainer and used video of me riding the bike.  They then used a laser on my legs while riding and I saw that my configuration was all JACKED up.  I guess the "that feels about right" was not a great concept.  They stretched me out more on the aero bars and changed just about everything that could be changed.  I also found out that a broken ankle that I had years ago was causing me some pedaling issues.  Left ankle was dropping inwards towards the bike toooo much and my knee was moving away from the bike at the same time (not sure how to explain technical terms...lol).  Bike tech advised that my configuration and pedaling issues were casing me to loose wattage.  Bike tech placed inserts in my shoes and under my cleat.  I also purchased a new ISM saddle.   Seems to be a good fit and only time will tell about this saddle.  I meant to get a fit done last year but wife informed me that I had spent too much money that year.  

  I had heard how important a bike fit was but I didn't think that it would change that much.  Doesn't feel like my bike, which, is even better for longer rides.  FIt cost me a few bucks but it some of the best money spent to date.

Good feedback. I have been thinking about this, but will not do it until I finally get a tri bike. Don't think it's worth it with my road bike convert.Keepnus posted when you get some riding in on the new fit.


2011-05-21 3:26 PM
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Subject: RE: BamaDC's Mentor Group v4.0 - Closed
mashmead - 2011-05-20 11:27 AM

I'm thinking about taking advantage of Xterra's wetsuit sale.  Vortex 3 Full is on sale for $189 this month.  This is about as good of a deal as I've found with the BT discounts on a full suit.  Pretty sure I saw that one or two people in the group have the same suit.  Is this worth it?  Would you buy it again if you had to? 

I'm looking now so I can get some good time with it before Sept.  I've read that Atomic Man is almost always wetsuit legal. 

Just bought the same wetsuit. Appears pretty good. Swam in it the first time this morning, fit was good and felt comfy. Bit of a different feel, but good.Hopefully the race tomorrow will be wetsuit legal. Today's sprint allowed wetsuits.Sands, sheep, Good Luck on the swim!!!
2011-05-21 5:11 PM
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Subject: RE: BamaDC's Mentor Group v4.0 - Closed
pilotzs - 2011-05-21 4:26 PM
mashmead - 2011-05-20 11:27 AM

I'm thinking about taking advantage of Xterra's wetsuit sale.  Vortex 3 Full is on sale for $189 this month.  This is about as good of a deal as I've found with the BT discounts on a full suit.  Pretty sure I saw that one or two people in the group have the same suit.  Is this worth it?  Would you buy it again if you had to? 

I'm looking now so I can get some good time with it before Sept.  I've read that Atomic Man is almost always wetsuit legal. 

Just bought the same wetsuit. Appears pretty good. Swam in it the first time this morning, fit was good and felt comfy. Bit of a different feel, but good.Hopefully the race tomorrow will be wetsuit legal. Today's sprint allowed wetsuits.Sands, sheep, Good Luck on the swim!!!
My bike is racked and I'm ready to go. Good luck tomorrow everyone!
2011-05-22 3:37 AM
in reply to: #3434029

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Subject: RE: BamaDC's Mentor Group v4.0 - Closed
I think pretty much most of you had a race over this weekend. How'd it go?
2011-05-22 9:54 AM
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Subject: RE: BamaDC's Mentor Group v4.0 - Closed

Ok guys, I need some running help.  I ran my first HM in March this year (1:56).  Feeling great while training, loving the longer distances, all good stuff.  I was still swimming and some biking (mostly on trainer) during my HM training.  Now going in to race season I'm finding that my biking on the road has improved but my run is dead.  I mean really dead.  Can't finish mid distances (6-7mi) without walking, legs feeling sluggish, really pitiful.

I did start on some new minimal shoes (Saucony Kinvara) but backed to old shoes when the deadness kicked in.  Thought I was over training or tired (at 7 hours training/week??).  But even after some rest, I'm not seeing improvement.  It's getting depressing and I'm starting to dread the run.

All of you star runners out there, give me some ideas please.  Should I increase run frequency?  Back off pace?(I'm down at least :30/mi already).  Or just relax and keep moving??  Any thoughts are appreciated!

2011-05-22 11:00 AM
in reply to: #3512136

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Subject: RE: BamaDC's Mentor Group v4.0 - Closed
jlahoward - 2011-05-22 9:54 AM

Ok guys, I need some running help.  I ran my first HM in March this year (1:56).  Feeling great while training, loving the longer distances, all good stuff.  I was still swimming and some biking (mostly on trainer) during my HM training.  Now going in to race season I'm finding that my biking on the road has improved but my run is dead.  I mean really dead.  Can't finish mid distances (6-7mi) without walking, legs feeling sluggish, really pitiful.

I did start on some new minimal shoes (Saucony Kinvara) but backed to old shoes when the deadness kicked in.  Thought I was over training or tired (at 7 hours training/week??).  But even after some rest, I'm not seeing improvement.  It's getting depressing and I'm starting to dread the run.

All of you star runners out there, give me some ideas please.  Should I increase run frequency?  Back off pace?(I'm down at least :30/mi already).  Or just relax and keep moving??  Any thoughts are appreciated!

I'm no expert, but doubt that you are overtrained. I would suggest you forget about pace for a while, and just run. Keep in mind that the temps are getting higher as well, and heat effects you a lot on the run. What kind of weekly run volume are you averaging?


2011-05-22 3:26 PM
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Subject: RE: BamaDC's Mentor Group v4.0 - Closed
Run volume was in the low/mid 20s per week.  But has dropped to mid-teens now.  I'd love to blame it on heat or shoes, but my brain isn't buying it.
2011-05-22 5:29 PM
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Subject: RE: BamaDC's Mentor Group v4.0 - Closed

So, I'm thinking of signing up for Augusta HIM.  I've got several friends locally that are wanting to do it, so I think I'll do it, too.  question is - I'm feeling a little burned out after training for last weeks HIM, and I'm not sure I can commit to a plan for the next few weeks.  Any harm in just doing what I feel like doing for the next few weeks, and picking up a plan 15 or so weeks out from the race?  It's 18 weeks away now.  Not saying I won't swim/bike/run, just want to do it on my own for a bit before following a "plan".  Thoughts?  Is this normal?

2011-05-22 5:32 PM
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Subject: RE: BamaDC's Mentor Group v4.0 - Closed

jlahoward - 2011-05-22 3:26 PM Run volume was in the low/mid 20s per week.  But has dropped to mid-teens now.  I'd love to blame it on heat or shoes, but my brain isn't buying it.

What's your total volume?  I had a few runs during my HIM training where I just couldn't put one foot in front of the other.  For me it was probably a combination of not enough sleep, not enough water and not enough recovery from my last hard workout.  I'd take a look at all of that and see if you can pinpoint something that's off.  I highly doubt you are losing running fitness, and it's probably not the shoes.  Sometimes your brain just says enough already, and you need to rest.  Good luck.

2011-05-22 6:50 PM
in reply to: #3434029

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Subject: RE: BamaDC's Mentor Group v4.0 - Closed

Race report.  LostSheep also raced - I'm sure he'll detail his soon.

Here is the race trace. Ignore the mileage and elevation - the GPS bounces around in the water.

2011-05-22 7:34 PM
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Subject: RE: BamaDC's Mentor Group v4.0 - Closed
titeloops - 2011-05-22 12:00 PM
jlahoward - 2011-05-22 9:54 AM

Ok guys, I need some running help.  I ran my first HM in March this year (1:56).  Feeling great while training, loving the longer distances, all good stuff.  I was still swimming and some biking (mostly on trainer) during my HM training.  Now going in to race season I'm finding that my biking on the road has improved but my run is dead.  I mean really dead.  Can't finish mid distances (6-7mi) without walking, legs feeling sluggish, really pitiful.

I did start on some new minimal shoes (Saucony Kinvara) but backed to old shoes when the deadness kicked in.  Thought I was over training or tired (at 7 hours training/week??).  But even after some rest, I'm not seeing improvement.  It's getting depressing and I'm starting to dread the run.

All of you star runners out there, give me some ideas please.  Should I increase run frequency?  Back off pace?(I'm down at least :30/mi already).  Or just relax and keep moving??  Any thoughts are appreciated!

I'm no expert, but doubt that you are overtrained. I would suggest you forget about pace for a while, and just run. Keep in mind that the temps are getting higher as well, and heat effects you a lot on the run. What kind of weekly run volume are you averaging?

I'm having the same problem and I don't think it's over training.  I crushed a HM PR back in march and my volume has fallen way off.  I used to be able to easily run 10-12 and now 8 miles is a struggle and my volume has dropped off too.  I think it's hard to maintain high(er) volume when only training for one sport because my legs are always tired from biking. Earlier this year I could knock out 10 miles at 8:30-8:45.  I felt fresh at the start and solid at the end. Now I'm pushing 9:00-9:15 at the start and my legs feel heavy. I'm going to try to back off the pace a little on my longer runs and see how that works.  Do you train by pace or HR?



2011-05-22 7:37 PM
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Subject: RE: BamaDC's Mentor Group v4.0 - Closed
sand101 - 2011-05-22 6:50 PM

Race report.  LostSheep also raced - I'm sure he'll detail his soon.

Here is the race trace. Ignore the mileage and elevation - the GPS bounces around in the water.

Good race!!  Congrats on the 1st place AG finish.

First OLY in the bag this year.  It was a rainy day in Tunica, but came away with some positives.  Came in under 3 hours, which was my goal, at 2:57:38. Averaged 19.13 on the bike, but could have done a bit better.   Officially my run pace was 10:45, but the run was 1/2 mile longer than a 10k (at least according to the garmin).  I was keeping a 9:45 pace pretty much thruout.  I'm logging the 6.73 in my logs.  And, My swim needs help.

I'll get the race report up tomorrow morning.

Hope everyone had a good weekend.

2011-05-22 7:42 PM
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Subject: RE: BamaDC's Mentor Group v4.0 - Closed
Great swim! I knocked almost two minutes off my last OLY swim and swimming is supposed to be my weakness.  Unoffical results (ie my watch) have me doing around 1:37/100 yds which is nuts for me.  I was all down hill from there.  Well technially it was UPhill, which was the problem.  I haven't looked at my power data from the bike yet but I'm pretty sure I was over what I was aiming for.  Run sucked.  No other way to explain it.  There was a hill about 1/2 miles in and it was a soul crusher.  By mile 3 my quads locked up on another hill and I was reduced to jogging and walking the hills.  Remember how I said I'd either have a good race or learn a lot about myself?  Well... it was the latter...
2011-05-22 9:41 PM
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Subject: RE: BamaDC's Mentor Group v4.0 - Closed

I don't have a race report up yet, but I did the 5k swim w/ Sands and it was awesome!

#5/12 in my age group with a 1:48:53 
#55/228 overall

Track:  http://connect.garmin.com/activity/87449788 I hit lap at the center of the bridge with the goal of negative splitting.

2011-05-23 4:42 AM
in reply to: #3512762

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Subject: RE: BamaDC's Mentor Group v4.0 - Closed

Way to go sand and LostSheep!

pilotzs - 2011-05-23 1:37 AM

First OLY in the bag this year.  It was a rainy day in Tunica, but came away with some positives.  Came in under 3 hours, which was my goal, at 2:57:38. Averaged 19.13 on the bike, but could have done a bit better.   Officially my run pace was 10:45, but the run was 1/2 mile longer than a 10k (at least according to the garmin).  I was keeping a 9:45 pace pretty much thruout.  I'm logging the 6.73 in my logs.  And, My swim needs help.

I'll get the race report up tomorrow morning.

Hope everyone had a good weekend.

Congrats on beating your goal time and it's always good when you're certain you could have done better.

2011-05-23 9:11 AM
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Subject: RE: BamaDC's Mentor Group v4.0 - Closed
pilotzs - 2011-05-22 7:37 PM
sand101 - 2011-05-22 6:50 PM

Race report.  LostSheep also raced - I'm sure he'll detail his soon.

Here is the race trace. Ignore the mileage and elevation - the GPS bounces around in the water.

Good race!!  Congrats on the 1st place AG finish.

First OLY in the bag this year.  It was a rainy day in Tunica, but came away with some positives.  Came in under 3 hours, which was my goal, at 2:57:38. Averaged 19.13 on the bike, but could have done a bit better.   Officially my run pace was 10:45, but the run was 1/2 mile longer than a 10k (at least according to the garmin).  I was keeping a 9:45 pace pretty much thruout.  I'm logging the 6.73 in my logs.  And, My swim needs help.

Congrats on beating 3 hours! 

 

LostSheep - 2011-05-22 9:41 PM

I don't have a race report up yet, but I did the 5k swim w/ Sands and it was awesome!

#5/12 in my age group with a 1:48:53 
#55/228 overall

Track:  http://connect.garmin.com/activity/87449788 I hit lap at the center of the bridge with the goal of negative splitting.

It was fun.  Until the last 50 yards, anyway. ;-(My calves are incredibly tight and sore today - I doubt I'm biking tomorrow).  BTW, I wouldn't feel bad about positive splitting.  Maybe just me, but I found myself trying not to sight much at the end because it seemed I was really slowing down badly when I did.  There were evidently currents out there slowing us down - maybe they were more at the end than the beginning?

Also, I don't think we had 228 in the water.  I think I counted 135.



2011-05-23 9:23 AM
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Subject: RE: BamaDC's Mentor Group v4.0 - Closed
2011-05-23 12:19 PM
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Subject: RE: BamaDC's Mentor Group v4.0 - Closed
sand101 - 2011-05-23 9:11 AM

Also, I don't think we had 228 in the water.  I think I counted 135.

It sounds better to say 55/228 instead of 135! 

2011-05-23 12:20 PM
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Subject: RE: BamaDC's Mentor Group v4.0 - Closed

So I'm channeling Cornfed!  Worse things could happen.  I guess it may be adding in the bike.  Got a new one and have ramped up my bike volume (including a 2hr - long for me -ride 1x/wk). Not willing to give this up b/c I've seen such progress on the bike.  Plus I really love the new one.

I have been running by pace but am going back to HR.  I'm thinking I'll up run volume via frequency (adding an extra short run) and ease up on pace if necessary.  Going to keep the long run but try to ignore pace completely on that outing.  I'm going to commit to this plan for 4 weeks.  Will reevaluate then. 

I think I'll also go back to detailed nutrition tracking.  I'm big on protein and fiber perhaps to the detriment of carbs.  Not sure if this could be a factor, but it makes me think I'm doing something beneficial.  I'm all about the placebo effect.  Other ideas welcomed!

2011-05-23 1:17 PM
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Subject: RE: BamaDC's Mentor Group v4.0 - Closed
titeloops - 2011-05-22 11:00 AM
jlahoward - 2011-05-22 9:54 AM

Ok guys, I need some running help.  I ran my first HM in March this year (1:56).  Feeling great while training, loving the longer distances, all good stuff.  I was still swimming and some biking (mostly on trainer) during my HM training.  Now going in to race season I'm finding that my biking on the road has improved but my run is dead.  I mean really dead.  Can't finish mid distances (6-7mi) without walking, legs feeling sluggish, really pitiful.

I did start on some new minimal shoes (Saucony Kinvara) but backed to old shoes when the deadness kicked in.  Thought I was over training or tired (at 7 hours training/week??).  But even after some rest, I'm not seeing improvement.  It's getting depressing and I'm starting to dread the run.

All of you star runners out there, give me some ideas please.  Should I increase run frequency?  Back off pace?(I'm down at least :30/mi already).  Or just relax and keep moving??  Any thoughts are appreciated!

I'm no expert, but doubt that you are overtrained. I would suggest you forget about pace for a while, and just run. Keep in mind that the temps are getting higher as well, and heat effects you a lot on the run. What kind of weekly run volume are you averaging?

 

x2

I go by HR in the summer and pace in the cooler months.  Also your body hasn't acclimated to the warmer temps. 

2011-05-23 1:20 PM
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Subject: RE: BamaDC's Mentor Group v4.0 - Closed
sand101 - 2011-05-22 6:50 PM

Race report.  LostSheep also raced - I'm sure he'll detail his soon.

Here is the race trace. Ignore the mileage and elevation - the GPS bounces around in the water.

 

Congrats on the win!  Are you going back next year?



2011-05-23 1:21 PM
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Subject: RE: BamaDC's Mentor Group v4.0 - Closed
pilotzs - 2011-05-22 7:37 PM
sand101 - 2011-05-22 6:50 PM

Race report.  LostSheep also raced - I'm sure he'll detail his soon.

Here is the race trace. Ignore the mileage and elevation - the GPS bounces around in the water.

Good race!!  Congrats on the 1st place AG finish.

First OLY in the bag this year.  It was a rainy day in Tunica, but came away with some positives.  Came in under 3 hours, which was my goal, at 2:57:38. Averaged 19.13 on the bike, but could have done a bit better.   Officially my run pace was 10:45, but the run was 1/2 mile longer than a 10k (at least according to the garmin).  I was keeping a 9:45 pace pretty much thruout.  I'm logging the 6.73 in my logs.  And, My swim needs help.

I'll get the race report up tomorrow morning.

Hope everyone had a good weekend.

 

Great race and nice bike split.  Keep up the good work, 3 months till Rocketman.

2011-05-23 2:42 PM
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Subject: RE: BamaDC's Mentor Group v4.0 - Closed
jlahoward - 2011-05-23 12:20 PM

So I'm channeling Cornfed!  Worse things could happen.  I guess it may be adding in the bike.  Got a new one and have ramped up my bike volume (including a 2hr - long for me -ride 1x/wk). Not willing to give this up b/c I've seen such progress on the bike.  Plus I really love the new one.

I have been running by pace but am going back to HR.  I'm thinking I'll up run volume via frequency (adding an extra short run) and ease up on pace if necessary.  Going to keep the long run but try to ignore pace completely on that outing.  I'm going to commit to this plan for 4 weeks.  Will reevaluate then. 

I think I'll also go back to detailed nutrition tracking.  I'm big on protein and fiber perhaps to the detriment of carbs.  Not sure if this could be a factor, but it makes me think I'm doing something beneficial.  I'm all about the placebo effect.  Other ideas welcomed!

 

Do the Inside Out rides on Tuesdays and Thursdays. Its close to you. Start out with the A group and hang on as long as you can!! Then when you get dropped, the B group will pick ya up. I usually last about 5 to 10 minutes max with the A group. Those guys(and girls) hammer I swear those hard effort rides translate to your running. Do you know Mike Beaman at IOS? He just went 10:07 at St. George and KQ's. Nice guy as well.

2011-05-23 2:46 PM
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Subject: RE: BamaDC's Mentor Group v4.0 - Closed
Tried to run yesterday after a 10 day layoff. Lots of foam roller, and work with PT. Made it about 25 minutes before the IT band started to seize up. Funny how its knee pain. Anyway, I think this is a sign from the Tri Gods that I should become a fish for the next month. Thats where I suck anyway, so this is gonna force me to swim more. Maybe next year I'll jump on that bridge swim with you guys. Really impressd with yawls results!
2011-05-23 3:28 PM
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Subject: RE: BamaDC's Mentor Group v4.0 - Closed
BamaDC - 2011-05-23 1:17 PM
titeloops - 2011-05-22 11:00 AM
jlahoward - 2011-05-22 9:54 AM

Ok guys, I need some running help.  I ran my first HM in March this year (1:56).  Feeling great while training, loving the longer distances, all good stuff.  I was still swimming and some biking (mostly on trainer) during my HM training.  Now going in to race season I'm finding that my biking on the road has improved but my run is dead.  I mean really dead.  Can't finish mid distances (6-7mi) without walking, legs feeling sluggish, really pitiful.

I did start on some new minimal shoes (Saucony Kinvara) but backed to old shoes when the deadness kicked in.  Thought I was over training or tired (at 7 hours training/week??).  But even after some rest, I'm not seeing improvement.  It's getting depressing and I'm starting to dread the run.

All of you star runners out there, give me some ideas please.  Should I increase run frequency?  Back off pace?(I'm down at least :30/mi already).  Or just relax and keep moving??  Any thoughts are appreciated!

I'm no expert, but doubt that you are overtrained. I would suggest you forget about pace for a while, and just run. Keep in mind that the temps are getting higher as well, and heat effects you a lot on the run. What kind of weekly run volume are you averaging?

 

x2

I go by HR in the summer and pace in the cooler months.  Also your body hasn't acclimated to the warmer temps. 

I agree that the warmer temps may be screwing with your running a bit.  It did on my run yesterday.

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