Baowolf's Mentor Group- Closed (Page 24)

Hi all!

Samantha, glad you are recovering well. Walking around watching some hoops sounds like a good recovery plan. My visits with my friend were really good, one of those memorable times of sharing. While the camp is about as nice as you can get for a prison, it's still so hard to see her in that situation when she does not deserve to be there. Lots of rules that don't make sense, noisy 24X7, hard to sleep, and surrounded by negativity. Thankfully her safety is not at risk though, and with God's help, she will get through it. I'll be visiting her in July, and again in August, and then we will see where she is re: release to a halfway house and such. Thanks for asking. It has been on my heart so very much.

Elena, ah yes, the train with others vs. alone conundrum. I agree with Joe...a mix of training and social riding is nice if your schedule allows. Just have to keep in mind that your friend is one to do "recovery" rides with, and Mitzi's coffee idea is good too.

Jared, great job logging everything! That is a huge step in and of itself. I don't know about you, but without that, it's very easy to deceive myself into thinking I'm doing more than I am. As for the goals, that's tough to say and depends on what it takes for you to find YOUR balance between enough challenge and overdoing it. Is an OLY scary enough to motivate you, but within reach? If so, go for it! You may also want to consider emphasizing one discipline or another for part of the year. In my first "real" season, I did 4 sprints with progressive challenges on the swim (pool swim, longer pool swim, OWS) and 2 OLY's. I just wanted to immerse myself in it and see if I really liked it. But your goals may vary.

Mike, big congrats on your tri-adversary. So good to hear all you and your family have gained from your journey already. I cannot get over your swim fitness given that you are an adult learner. But, I do see the consistent work you put in via masters, and should not be surprised that it has paid huge dividends.

Joe, you sound like me and my hubby....we ate at Whataburger on our most recent anniversary. It's not about where you are, but who you are with . Sorry about the bike noise. Ugh, frustrating. I always appreciate your perspectives on emphasizing health and balance!

Steve, sounds like your training is going really well. Nice to be healthy enough to wear yourself out !

As for the return to running schedule, it started off with 3 runs/week, and progresses to 6/week in weeks 6 and 7. All short...longest is 55 mins, then hopefully ready for something more. Here 'tis in case anyone else wants something like that: http://www.pfitzinger.com/labreports/stressfracture.shtml Swim endurance is coming back well with this plan. I jumped into the middle of it after a few relaxed trips to the pool, and am on week 5 now: http://ruthkazez.com/ZeroTo1mile.html Enjoying a bit of structure, but also taking it slow and hopefully rebuilding a solid foundation.

Samantha one does not simply walk into Mordor... meaning no one can get lucky enough to run a very solid IM having not put in the sweat and blood to get there. You did it even with a pulled calf muscle and a tweeked knee that could have caused someone to drop out and give up. No no luck there all hard work and perseverence.

So Triathlon is a lifestyle.... so goals and races are just a way of focusing a healthy lifestyle. The first year I did a sprint, half mary, Oly and HIM followed by a marathon at like 14 months from the start and an IM 22 months out from the start. So basically you figure out how much time you want to spend training each week and how much you want to race. I am fine with 1 or 2 races a year and have done as many as 5. Some folks like IM's, some HIMs, some sprints and 5ks. It is all about what you have time for and where you want to be. Usually folks think about their next race either during taper for their current race or just after a big race. So for Samantha, after a 2 year build for an IM, she now will have to decide what live holds post IM. Some folks even go into a depression post IM because the lose the big picture that it is a race that is part of a healthy lifestyle and even if one never raced again one could continue to swim bike and run. For Samantha I would recommend doing just a HIM (say Boise) next year and see how that goes. The training and recover are way way less.

Anyway, compltely smoked today, those 800 repeats just kick my butt so 7 mile z1-2 run and 25 mile bike z1-2 and I am done for the day. Only a few more days to round out those numbers for us OCD er regimented folks.

Luck to our racer or is it racers this weekend, hard to keep up. Enjoy the day, have fun and be that person that folks are cheering for.

Mike, great to see how the lifestyle pays off in increased health and fitness. Good role modeling for your daughter.

Sam - Had to laugh, as if an IM could ever be a fluke!

Squirt - I also often think I'm training harder/doing more than I actually am.

Steve -
help. I see that one problem in my sprint training was that the beginner plan just took me to the distances, and I never did them with any speed, so my results were expectable. I've contacted the tri coordinators to see if they will let me transfer my oly race to a sprint.
I'd like to really improve my performance. Am signing up for swim lessons (group, ind. kind of pricey). Want to do more runs to increase my speed. I got a basic outline here on BT, intermediate level (beg just gets you to the distances) Any suggestions?

Mitzi

OK, so I'm signing up today for the Disco Sprint triathlon on 7/14. Yes, even though it will be brutally hot, I probably won't do any OWS before race day, I'm in the middle of my return to running plan, and haven't been riding much. Why would I do such a thing? Because the swag bag includes really fun looking tri top AND a visor. A couple of friends are encouraging me so we can all get together for rides/runs later on and be twinsies! I don't want to miss out on that!

Mitzi, congrats on your new goals! I think you are making a wise decision. For me at least, all of this is so about the journey and the fun. So no need to rush into an OLY when you would rather work on the sprint distance. Good for you!

Good morning from a very rainy Boston area. Yes, I have a race this weekend, but I'm taking a very casual/fun approach to it, and hope the weather isn't too awful. Water is chilly - just 60 at the beach this AM. Can I wear 2 wetsuits??

Carol – The perspective is something you are born with. People often appreciate my perspective but do not always understand it. Thanks. Glad you are regrouped and getting your workouts in. You are the matriarch of the group and always seem to remember all us little ducklings.

Samantha – Definitely no fluke. You are an Ironman! Although, it might take another week or two to feel like it. BTW I have been to Yellowstone and the Grand Canyon though only for sightseeing. I have climbed Mt. Washington in NH several times and thoroughly enjoy it.

Mike – I think we also underestimate the effort required to get in shape. Enjoy your health, you’ve earned it.

Feeling a bit drained this week as workout volume is taking some toll. Good WO last night though with severe weather heading this way, the track was an attractive option. It has been months since I last ran on a track and used it to get some intervals in. Ok Steve, maybe my base is a bit thin but opportunity knocked. Warmed up a bit and clocked my first (1/4mile track lane 6 so what 440yrds?) lap a 2:45, then 2:34, and pushed on the third for a 2:19. So quick calc in my head without all the fancy calculators figured between 2:30 and 2:19 were good speed times based on effort and would alternate laps. The intervals came up with 2:19, 2:11, 2:04, and 2:16. The 2:04 might have been a bit of an itchy finger. I ran for a total of 5K in 27:40 which is my fastest time this year. ? Finished just as the rains came and went right to the pool drenched in sweat. The swim was a bit slow but got in a good 2200 yrds. The water feels soooo good after WO's like that.

Mike - I know you're joking, but have heard that two swim caps keeps you warmer.

Mitzi, running faster happens over a long period of time. So if you want to focus on the run you want to run 5 days a week. Given where you are at now that would look like 2,2,2,2 3. Some of this may be walk until you start adjusting to the distance, then increase it 22224, 23225, 23326, 23426, 23537, 34648. Something like that. Remember to put in a recover week with your long run shorter b a couple of miles and then pick up with the next one. Once you can do the last on there you can hold at that distance (25 ish miles) and start putting in a tempo run where you warmup for 1 mile then gradually increase your speed up to a 5k pace and then gradually back down with 1 mile cool down once a week. Then once a week add in some gentle hills 3% ish grade .25 to .5 miles where you run harder up the hill than comfortable, close to your 5k pace. After 2-3 months at 25 miles per week you can add in 800 yard repeats. Warmup 1 mile at comfortable pace then 1/2 mile at 5k pace, 1/4 mile slow recovery jog, 1/2 mile 5k pace. Start with 1 800 and add one each week. That is the one I report in group I am up to 5 x 800s and I run them at my LT or Z5. If none of this makes sense I can try to explain it another way. If you do this kind of build on your run your 3.1 mile Tri run will be good. And a year from now it will be better 8). My run is still sucky after 10 weeks of 25-35 miles per week, hopefully in the next 10 weeks I get a little spunk back into my run.

Another way to look at it is to do an Oly plan to run a Sprint well.

Joe, unless you are going to focus on sprints I would lean more for 800 repeats or a mix of 400s and 800s. But ya one pretty much needs to do intervals to get those faster speeds. This is the best time to use your HR monitor is to judge your efforts. Doing 800/880s you should hit LT by the end of the 2nd lap and then you should have your HR come down to Z1 on recovery between 800s.

Edited by Baowolf 2013-06-28 2:04 PM

Hi Everyone! Got a good swim in this morning and it felt really great. Love those days. Its really starting to heat up here. 99 degrees yesterday. Managed to get a short run in yesterday evening even though at 8:15 it was still 90 degrees.

Daughter has a softball tourney tomorrow with games at 10am, 1:30pm, & 4pm. Can you say LONG DAY!!!! The news says Its supposed to be 110 DEGREES! That's a little bit hot for these areas! My goal is to wake up early to get a 9 mile run in before heading out at 8am to ballpark. Just do it Elena!

I'm 2 weeks away from my HIM. Not sure how I'm feeling about it at the moment. Felt really good in May. June..ugh Definitely not where I was hoping I'd be- training-wise. Consistency and distances have been low and off.

Hope everyone continues to keep the consistency in their training! Have a great weekend!

Good luck to Mike and to Elena's daughter this weekend!

Thanks Steve - I'm on it! Always thought that you couldn't run everyday, but guess that is until you build up to it. Silly, must be what runners do.

In the market for short/ top separates. Must have lost 5 mins. on the run when I ducked into a restroom. It is nearly impossible to get a wet tri suit back on! Another lesson learned.

Edited by MuscleMomma 2013-06-28 10:01 PM

Sorry I meant to tell everyone that 2 piece is much better if you ever have to use a bathroom during a race.

You can run 6 days a week, probably leave 1-2 days of rest from running per week. One can run double runs 6 days a week if you are a real glutton and doing run only training. But, from where you are, you need to build up slowly 1-2 miles a day, walk or run, 5 days a week then move it up from there. Speed will come slowly. Your biggest gain will be being able to jog the 3.1 miles after the bike with no walking, just at your strong pace.

Elena I won't pull any punches... this is not going to be an easy race. Your swim is ok, bike is meh not so good and run is .. lite. You are going to need to pick your pacing very carefully as your training is not going to enable you to hit this race hard. So comfortable pace for the swim, same for the bike and then the run will be what it will be. Are you going to jog the whole thing or do a jog walk strategy?

Edited by Baowolf 2013-06-28 11:56 PM

Went for a short bike today, just an easy spin around tomorrows course, and I felt like I hadn't been on a bike in ages. Not concerned about tomorrow, but it was odd. Even thought it was a couple weeks ago, the HIM really took the wind out of my sails. I do feel I'm all recovered from it, and it took a week or so, but I have to say I'm a bit surprised just how much it can exhaust you.

I've been putting together a plan aimed at my next HIM on 8/18, and at the same time, work in more running. I am feeling better with the whole hammy thing, so I'm taking Steves prior advice about run more, start short, and bump it up weekly. I won't be running a fast 13.1 for the next HIM, but I plan on feeling better than I did a couple weeks ago. Lots of biking the next few weeks as well.

Once past the August race, which is my last scheduled tri this year, my plan is to build a real run base, work up to 25-30 mpw and aim to maintain at that level. I'll be doing swim 2x/wk, and 3 bikes as well (1 sh/1 md/1 long). Will likely keep that through the winter and into next year. have no idea what 2014 may hold for me. Hopefully a better training start than I've had in 2013 (read: no injuries!!). Right now, I'm thinking there is no way I can pull off an IM, but that's likely just the doubting side of me. I have to see how the rest of the season plays out, and talk to the family about next year. any IM thought needs to have their buy in as I'll be training more than I think they realize.

Anyway, hope everyone is having a great weekend! Will update tomorrow after the race.

Yes Steve, this month has been bad. Felt really good in May. June-Not feeling super good about it. At.All. My plan is to keep my swim& bike #s the same as last years aquabike: 45 swim/3:35 bike- 4:28 total. Hoping my run will be no more than 2:35, that's walking aid stations but yes run the whole thing. All about pacing the bike, i think.- I went all out last year but knowing that i DID NOT have a 13 mi run afterward! so yes. Pacing a must. Hoping for m minimal heat.- I think that's the scariest. Heat will kill me.

Ran 6.7 today with the wish to get in at least a 11 miler before HIM. Thoughts? As I mentioned in one of my previous posts this summer training just doesn't happen like I want it to w my kiddos home. Two summers in a row. I've learned my lesson.

It was a hot one here (actually still here at softball game). Only 103 degrees. Glad we brought the easy up & lots o water. And good thing for light wind. Back tomorrow. Not sure the schedule. Planning on a short run in the morn again too.

As per our trusted mentor, I did a 2 mile run yesterday and will do one today. Upping to 5x/week.

Unfortunately I will be away from a computer, and training, most of next week starting Monday. We are going on our annual family retreat to a Buddhist monastery in upstate NY. It's a tradition my hubby adopted years ago. Kids used to complain but now look forward to it. Many of the families have been going for years and the kids have become quite a tight knit group. They make sure to have monks and nuns who love to work with kids. Years ago they had a Portuguese monk who would whip off his outer robe and demonstrate some amazing soccer moves during informal games.

Emphasis for adults is on contemplation so will try to resist computer, though we will bring one.

Knee still not right from when I started training too hard and too fast. Doesn't hurt when I run or walk, but I never noticed how often I make twisting movements, turning etc, throughout the day and it gives me a start. Rather than try to run in the mountains I'm thinking of just taking hour long, brisk walks to stay loose. Hope the rest is more helpful for my body than neg. for my overall training.

Hope everyone trains hard and has a great week. Will peek in to see how Mike does this weekend.

Great job Mitzi! Enjoy your family time!

race done. 2 minutes faster than last year. swim was 2.5 min better, bike 2 min better, run 2 min worse . A tough day overall, and I'll get into the detail later. frigid water for the swim was brutal. Bike felt awesome. really loved it. Run was no fun, but while out there I contemplated many things about running, tri life, races, fitness, you name it .

Great mike! 2 min is to be commended! Frigid water.. Not sure how people do it. Love a good bike leg! So what were some if those thought in run? Good thoughts hopefully!

Congrats on another race under your belt. Sorry it wasn't what you had hoped for. Looking forward to hearing about the thoughts that came up for you during the race.

Forgot to mention, I'm avoiding swimming as it's clear I am not close to any effective stroke and am afraid of just reinforcing bad form. I ordered the Swim Faster drill book advertised on BT (big focus on catch with high elbow pull). Guess it makes sense, now to get my body to conform. Luckily I have a friend who was a competitive swimmer. I haven't wanted to ask for help as I feel I'm so bad she wouldn't know where to start, but it will save me the money of private lessons and she seems happy to do it.

Just noticed how lucky I was to be in two sprints with only 400 and 440 yds swims. I'm noticing most other sprints are 800 or more yds. Don't get why the swim distance is almost an oly distance where the bike and run are 1/2 the length.

Mitzi

Edited by MuscleMomma 2013-06-30 1:57 PM

Nicely done Mike.

Mitzi - way to keep it going!

Elena - I'm excited for you! Pace yourself and enjoy the race day.

Well if an IM swim is 4200 yards, HIM 2000-2100 yards, Oly should be around 1000 but is 1500 to 1700 and sprints swim vary wildly from 150 yards to 800 ish. It is odd because the bike is 112, 56, 25, 12 and run is 26.1, 13.1, 6.2, 3.1. So yes odd that they never seemed to standardize the distances to follow a linear progression from sprint to IM. But meh.

Great job Mike! Sounds like a good day from many angles. Yes, share those thoughts when you can!

Just back from my first OWS in about a year. Pretty windy/rough at the lake this afternoon so felt a bit like body surfing at times. Yummy lake water! Went with the int/adv group, but opted to do my own thing for some of the workout. Did some treading water starts / sprints and a couple full laps around the course with the 10-12 people in the group. My goal was to relax and get over the OMG there is no lane line, OMG I can't see, and OMG there are feet in my face factors, and I didn't want to gas myself out in rough water and come away feeling panicky. Very glad I went since that will likely be my only OWS opportunity before the sprint (500 Y) in a couple weeks.

Mitzi, I agree, the distances for the swim are weird. Bike distances for sprints also vary around here.

Almost forgot...it's that time again. Had 2 weeks totally off running, and the return to running plan is low miles. So even though low, I'm happy with what I'm doing there . Swim, I'm happy with because...well, I did some . Bike is kinda sad

June's totals

Swim: 5h 49m 03s - 16450 Yd

Bike: 5h 08m 46s - 72.07 Mi

Run: 5h 23m 55s - 27.43 Mi

Walking: 7h 25m

Yard Work: 4h 30m

Edited by squirt 2013-06-30 5:26 PM

Go Carol - sounds like you had a great OWS! You will be great.

Edited by MuscleMomma 2013-06-30 5:24 PM

Hello all!

Here's my numbers:

Swim: 1h 25m - 4000 M
Bike: 7h 42m 35s - 141.59 Mi
Run: 12h 27m 25s - 84.59 M

Had a sick week so a little light on the run but I'm ready to step it up!

Happy with my numbers but soo tired.

June
Swim: 17h 17m 24s - 36500 Yd

Bike: 39h 15m 45s - 660.7 Mi

Run: 21h 11m 37s - 131.49 Mi