Baowolf's Mentor Group- Closed (Page 26)

Yups wait for the calves to heal. So basically you cooked the bike which impacted your run. So if you are going to do a hilly tri it is time to do many more hills in practice. Ya try to keep the toes a bit relaxed as you can. During a longer ride I will purposefully relax my toes and even stretch my calves. Basically you stand up on the pedals, move them both half way up so one at 3:00 and 1 at 9:00 and let your heals drop (you don't want to drop them into the pavement is why you have both of them up, then move swap and stretch. I also try to take all weight off each foot for a couple seconds every so often. In a sprint I wont be doing all this, but for an IM for sure.

For now I might do some walking or lite spinning on the bike to loosen the calves some, no running no hard biking. It sounds like you hit everything so hard that your body wasn't quite ready for that effort with all the hills.

As always, Steve provides some much needed perspective on things. Thank you.

I did go out and run 2 miles this AM. Felt good, and while I stopped a couple times to stretch the left leg, I was happy to get it done, despite the humidity being 3,000%. Its just awful. Pace was probably a bit quick - 8:40, but it felt good, and I didn't realize it until after I was done.

Today is my 18th wedding anniversary, and I've sprung a surprise night away in the city on the wife this AM, so we are off shortly. I'm going to get in another run tomorrow, and likely a bike as well. With this humidity, the run could be considered a swim. Hope everyone has a great day!

Steve, I must admit that when I saw the 3:50 marathon time this morn, well I spurted juice all over my monitor from laughing. But then I reread it later and I definitely got the "get your run fitness up solid" statement. Right now, my run fitness is about 7 miles. Sad but true.

But I did want to ask you something. You said that next time I should do 5X. I was using an old plan that started with .5 miles (4x), next week would be 1 mile (2x), and then the next was .5 miles (6x). The plan cycles .5 miles (6x max) and 1 mile intervals (3x max) every week. But your plan would be 5x and then maybe 6x (or maybe recovery week) and then maybe 7x? What would be the max? I like your idea but I'm just trying to figure out the correct way to implement. My short term goal is to bring my run fitness back to HM state and I would like to PR a HM this fall; current PR is 1:58:xx from last spring which was my last HM. I also want to hit a few 10K during the fall but I figured all of them would be training runs.

Jay, thanks for the info on the iron deficiency! That was a interesting, interesting read and it helped me tremendously. Thanks for sending to me.

Pam, I would ignore the 1 mile repeats unless you are doing run specific training for a Mary PR and then maybe. For a HIM I would keep it to 1/2 mile repeats and add 1 per week, you can skip the recovery week for repeats. For a HIM I might do as many as 10 1/2 mile repeats if you have time to build to that, 8-10 is solid. For a straight marathon I might take it to 12-15. The point of the 1/2 mile repeats is to increase turnover rate at an intensity that you can hold that will be faster for .5 than for 1 mile repeats.

If you average your 1/2 mile repeats and take the time from say 8 repeats and for you if that comes out to 3:50 then that is your goal mary time 3:50:00. But yes you have to get your weekly miles up to 50 -60 miles per week to actualize that. If you are already at 50 miles per week and want to alternate 1/2 mile repeats and 1 mile repeats that's probly fine. You are then looking to sustain that faster run pace longer. You would also at that point want to put in hill repeats 8).

So 103 here today, summer has arrived. Still beat from last week.

Edited by Baowolf 2013-07-02 9:21 PM

Good evening everyone! Today I went way out of my comfort zone and actually joined a group for a bike ride! I think most of you already know but if you don't...I'm definately a lone wolf trainer...the only person you can really depend on is the person who stares back at you in the mirror...at least that's my opinion on most things. Having said that, the ride was a good experience. I rode with 4 people who are doing ironmans in September...so I made a point of watching how they ride. I was pleasantly surprised to see that I'm on my aerobars more than most of them...which was important to me because I feel like I've struggled to get comfortable with riding on the bars. They also found it amusing that EVERYONE had on a riding shirt except moi!! I rolled in my University of Tennessee t-shirt...the aerodynamic commentary was amusing I know most of the people through my running community so I was okay with being the butt end of the jokes but the thing that made me happiest is that I gained almost a half MPH over my previous best time today! I think some of it had to do with a flatter course than I usually ride on but I think having people there to motivate you helped too. They ride on every Tuesday night so I think I may try to make this a weekly thing. After the ride, we went for a 2 mile run. I was pretty tired but I clocked a nice 9:01 pace. Overall, good training session.

This morning I took my son to the YMCA with me and taught him how to lift weights. He's only 8 so I didn't do a circuit..but I showed him how to bench press etc...where he should feel things based on the exercise....I didn't think much of it because he complained a lot...but my wife told me he was talking about it a lot while I was out. I guess he wants to go again tomorrow...I'm happy...I just want to teach him the importance of exercise...so I'm glad he liked it!

Samantha: How's recovery going??

Pam: I'm glad the post had some good info for you. I wasn't sure if it would but I was hoping so!

Mike: Interesting article on mental toughness and an interesting response from Steve on the matter. My .02 is that I've always found mental toughness and motivation closely linked. In your situation, you don't like running (no motivation) so you lack mental toughness there. However, take your kickass swim sessions...you posted about not letting a guy beat you in a workout awhile back..you HAD mental toughness there. The difference is motivation; you like to swim, you don't like to run. Hope you and your wife are enjoying your anniversary night!

Thats all for tonight! Hope you all have a good night!

Jay you really shouldn't be in aero on a group ride.... especially if everyone is drafting. Your brakes are too far away in close company.

Mental toughness is hard because in training it needs to be balanced with what your body is ready for. On Sunday's run I was at low intensity, but tweaked the left calf. I know to avoid intensity for a while and get some rest for it, so not sure where I am in my training, but I know to not hit anything hard right now. I could try to be mentally tough and hope its nothing, but if I am wrong I am down for 6 weeks. Same thing for races if you cook the bike your run will be toast. It is all balance with training and racing. Our type Bs need more mental toughness to get in the speedwork and our Type As need more balance to tone down their desire to be fast faster. Sometimes mental toughness is taking a rest day. Sometiems it is doing a hill repeat workout at LT, sometimes it is riding your bike 1 mph slower up hills in an IM knowing it will help with the run later.

Check out these monthly totals:
Swim
2h 59m 57s - 8036.00 Yd
bike
14h 23m 55s - 208.20 Mi
run
8h 05m 51s - 35.45 Mi
I love that most of the miles were in one awesomely, fantastic, amazing, mind-blowing, goal achieving day...woohoo! I'm still so thrilled about IMCDA!

It's hard to believe a person could be hard pressed to have decent internet access in today's world, but I just experienced it and that is why I've been MIA. I have kept up with posts on my phone, but typing via phone is a pain in the thumbs

Pam - Your run is already so much faster than mine! I loved reading about your juice flying out of your mouth, but I really loved knowing that Steve knows what he's talking about, which means you can get to the 3:50 Mary!

Steve - you are so ridiculous and I mean that endearingly. Your training numbers hardly compute in my brain when I think about that fact that you are married, have children, work full-time and build your kids things like archery ranges. You are so going to kick my IM time butt at Tahoe..grrrr....I thought just this once I'd be faster. Maybe that should be my new goal - beat at least one of Steve's IM finish times...hahahaha

Jared - sore calves are no fun! Ibuprofen, ice, rolling (very gently), rest, etc. Believe me, I was so very thankful I let me calf muslce rest even though I had IMCDA looming and I didn't know how the mary was gonna go because I had to cut back my running so much during peak building time. But you will come back stronger in the end.

Carol - I'm so glad your training is picking up and going well too!

Mike - Do you realize that you are fast? You are a solid triathlete and I'm always impressed by your tenacity and commitment to getting it done and all your effort goes into it even when it sucks.

Elena - You are so close to your HIM! My build to my first HIM was not ideal because I did it quickly, so on race day I took things slow, but I HAD A BLAST! So I want you to do the same. Unless there are looming cut-off times you don't have to worry about not finishing because I know you will, but enjoy it. Even though training has had it's up and downs I've definitely come realize it all works out in the end if you aren't out to be first.

Recovery is going fine. Honestly I've done nothing training wise since the race. I've been watching movies, dog sitting and sitting in air conditioned spaces since temps are in the high 90's and low 100's. I don't like the heat. I've had minor aches and pains that have come and gone. The worst thing was a blister that formed under my big toe nail. Once I realize it was a blister and I popped it I started getting relief. Today was the first day pain free, but how weird is it to get a blister under a toe nail. I liked Steve's suggestion of a HIM next year; I really like that distance. It is pretty easy to train for because it doesn't consume life, but it also will keep me pushing high numbers and maintaining all I have gained. But I also like the idea of doing another sprint and olympic. I for sure want to do the first sprint tri I ever did again and see how much I've improved since then. It's time to start making some changes in my life so I can keep moving forward in other areas. I really want a new job and I really want to live by myself. Decisions, decisions...uuggg!

"Our type Bs need more mental toughness to get in the speedwork and our Type As need more balance to tone down their desire to be fast faster." Steve - you really nailed this. I loathe the idea of speedwork and it definitely requires mental toughness, but going slower up a hill is my favorite thing to do

Mike, Happy Anniversary! My anniversary is one of my favorite days of the year. Its just special. Way to get those runs in the heat & humidity. I'm learning its hard to do!

Jay, Ah, a good group cycle experience! An increase in speed should make you a happy camper, despite your attire. Sounds like your son loves working out with Dad. Love that! You're a hero in his eyes.

Samantha, Loved the new goal...beating one of Steve's IM times! haha Awesome. Made me laugh not because it's silly but because I totally think you will do it!

Steve, I agree with Samantha.. your numbers make my brain hurt. I so admire your ability to hold off when your body is hurt. Hope that calf heals quickly. Steve, remember you saying that you will purposely train in the heat in preparation for a summer race. I will have you know that I've taken your advice! Been getting in some "heat" training last week and this week. Rode yesterday at noon. I think it was 95 degrees. Today I ran 7.5 in 90 degrees with no shade. This may not be really hot to some, but for me... wow...Hot.


Edited by EV3110 2013-07-02 11:50 PM

Should have brought my run stuff with me. The finish line to the Boston Marathon is 1/2 block from our hotel. Couldn't think of a more inspirational way to finish off a run!

Thanks Steve. I should've been clearer about being on the aeros in my post. During the ride, I yo-yo'd away from the pack at times because they were doing intervals and I couldn't keep up so when I'd fall behind, I'd get on my aeros. There was another member of our 5 person group that struggled with me and he wasn't on his...either way, I've struggled to go more than half a mile straight on them so it was an accomplishment for me. When we were grouped up, I certainly enjoyed drafting and even chatting up some folks.

Good stuff on mental toughness again Steve. I appreciate the perspective and how you can see an overall picture of all of the group members....sadly I seem to be a bit egocentric with this.

Mike, I don't think your wife would be happy to have you running in Boston today...even if I agree it would be great. There was a story on the news the other night about a group doing a run from Cali to Boston and it ended with a wheel chair ridden man from the bombing wheeling across the finish line. Pretty inspiring stuff.

Steve- Thanks for the help with the calves. Yea your right I probaly overdid it on the bike. I just kept on seeing those guys pass me and my pride got in the way. To Be Honest. My calves are feeling much better and I am getting the itch to start training again.

Mike- Go buy some running shoes Ha Ha!!!!! No there would be a lot of inspiration running in Boston.

Samantha- I love how you are already defining goals for next year. I am sure thats how you do it. Now I have to start making Decisions about new goals. I want to do EVERYTHING!!!!!!!!!!!!

Jay- Its great riding in a group some time. For you i would love to have the opportunity to train with triathletes. My group rides are strictly road bikers. It is fun to draft though!

So I am thinking I need to look for a new tri bike. I believe that I am hooked. I have been using a 2006 Specialized roubaix ultegra components road bike with Clip on Aeros. When is it ok to make the plunge. Should I try to keep my road bike for training or is it ok to sell and just use tri bike for training and races. I am looking at not going in to big on a tri bike. I liked the 2011 Felt B16 carbon and ultegra components. Any thoughts?

My wife said she'd have been all for it. I'm definitely a morning person, and I'm not one to just sit around waiting for folks to do something, while she is more the 'sleep in and lounge' type in the AM.

We did spend some time on Boylston Street yesterday (the Boston mary finish line street) going into a few stores which were impacted by the bombing, and made sure to spend a few bucks in each one. Even went to the "Marathon Sports" running store and bought some new running socks . Only 1 place has not reopened yet, but they are getting very close. They had bomb #1 go off right in front of their place (next door to the running store).

Just got back from Boston a bit ago, and have a bunch of family things going on to keep me busy the rest of today. Need to find 30 minutes to go run.

As for the training bit, I think the cycle of mental/physical with running just needs to be reversed. I was injured, so I couldnt' run, and then when I tried, it wasn't good, (since I was out of shape), so I get negative about it, so I don't want to do it, so I get out of shape, yadda yadda.....Work is now focused on starting the positive mental cycle.

Happy 4th everyone!

Hey all, greetings from Ruidoso, NM! Beautiful here...and nice and cool. Drove 8+ hours yesterday to get here. Then got in the car to go to dinner, and got caught in a hail storm. Weird....never seen that happen in the mountains. Got in a run in the "upper canyon" this morning. Altitude and mountains definitely a factor for this TX girl (gasp, gasp)! Uphill was mostly walking, downhill mostly running. Trying to decide if swimming is a good idea given that breathing while moving too much seems to be a challenge...may wait until Friday that...hopefully a little more acclimated by then.

Happy anniversary, Mike!

Hello to everyone else...keeping it short to carry on with the vacationing

That specialized bike is fine until you are pushing 23+ mph in a sprint try 8). Now if you want the sleek b16, that is another matter all together. But it is a want. I only have a tri bike, but I only ride by myself. I would love to have a group to ride with to push me. Jay I would ride with those guys at least once a week, that is the single best way to get faster on your bike.

Did a swim in a real pool and was able to maintain 100s with 15 sec rest at 1:45 ish /100, fastest 1:41 and slowest 1:51/100. I split the last 100 in to 25s on 21 seconds flat out x 4.

Edited by Baowolf 2013-07-03 4:41 PM

Steve, thanks for the tips on the intervals even tho I’m groaning with the thought of sets of 10. Oh well, one bite at a time. Def shows which category I am, doesn’t it? But in actuality, I’m excited about getting back to “working” since I’ve had to just work on ez runs since last Aug. I still don’t have plans to do another mary for a while but I’m excited about getting back to HM and then seeing where I want to go.

Samantha, I too have been struggling with what I want to do when I grow up. Seems like a 51 yo could figure it out. I know that I’ve got to keep up my core and I need to get back to strength training. And I want to keep my run base up. And I want to learn to swim effectively, ride my bike, be a wife and mom, keep my job, do some work about the house, bring about world peace, and .... and.... and…… Problem is I found that I can’t do it all without something falling to the wayside. Hmm, nothing that we ALL are faced with daily.

Wish I could help you on the tri-bike situation Jared but I can't. I know that hubby said learning to ride a tri-bike was a huge learning curve.

Carol, have an awesome time in NM!

Checking back in again. Summer time always has me out doors more and away from the computer so I haven't been keeping up with all the posts.

Samantha - I don't think I congratulated you on finishing IM CDA. I read your old posts that you posted and I have to say that you have definitely put yourself in a place where others look up to you. Congrats on being the person that did something remarkable.

Jay - Pretty cool to hear that your son is showing interest in lifting. A couple more years and he might be lifting the same as you.

Steve - Those are really impressive numbers for just coming back a little while ago. Keep up the strong build and I hope you stay healthy. Oh and my wife would love it there with 103 degree temps. The hotter the better in her eyes!

Mike - Hope that hammy holds up during your running. Building a base is always the hardest part and as Steve said things get easier when you see improvements.

Jerad - Nice race! Hope those calves are feeling better. I hear you on getting the itch to buy another bike. My tri bike isn't so convenient for riding in the city so I am thinking of getting a road/cross bike. Now I just need a larger apartment to store it in.

Pam - My wife and I also like doing the run for a bit walk around and sight see and then run some more. Like you said training is supposed to be fun and sometimes that means putting down the watch and just enjoying the environment you are training in.

Elena - Nice monthly numbers! You have a race coming up soon don't you?

Carol - Enjoy NM! I love the state for some reason. Probably because they have the best Mexican food I have ever had. I was in Hatch, NM (not sure if you are close) but it is the chili capitol of the world (chili peppers drying on peoples rooftops). Bought some awesome chili powder there. Anyway if you can't tell i really like food and that is what makes or breaks my adventures. Have a good time!

I decided it is time to get motivated again and so I signed up for the Chicago Lifetime Fitness Triathlon in 8 weeks. I also decided it is time to get comfortable in the water, so I signed up for a local tri group that does a weekly open water swim followed by a 2 mile run. Did my first swim-run last night, and the weather was nothing great with 3 to 4 foot waves. I stopped a couple times to get oriented, but I did do the front crawl the entire time. I finished the half mile in 24 minutes and change, but more importantly I built a lot of confidence.



Edited by Antwonathon 2013-07-03 7:06 PM

My monthly totals. Its no surprise swimming is always my weakest sport after seeing its the most neglected every month.

Bike: 4h 10m - 77.34 Mi
Run: 5h 51m - 41.08 Mi
Strength: 1h 15m
Volleyball: 3h 45m

Hoping July brings some much needed increase in numbers.

Happy July 4th, everyone!

I had forgotten until yesterday I'd signed up for a road race for today, so I'm happy to report it all went well. 4.5 miles, 44:41. Not winning, but I felt good, no leg issues, but ungodly hot, even at 7 AM (80 and humid). Now to enjoy the rest of the day, and stay cool

Hey all.. Been a bit MIA Work is through the roof!

I will catch up on posts soon but I wanted to share my Good news/bad news.

Bad news first. I think I broke a rib this week. Didn't really do anything. Just rolled over in bed the wrong way and something popped! In a lot of pain and definitely cannot run. I feel like I'll be down for a few weeks at least....

Good news is... I bought a new TT bike. Found a great deal on a brand new FELT B16. WOW! am I excited. I figured I needed a bit of motivation to get my cycling in order and let me tell you... I can't wait to get out there.

http://2012.feltracing.com/USA/2012/TT-TRI/TT-TRI-Series/B16-.aspx

I know this is all about me and I promise to catch up on posts, but if you want to see what I do for a living you can watch a T.V. show called "The Art OF" on the Ovation network. Airing in a couple weeks. My episode will be "The Art Of Mixology"

Happy 4th everyone. I hope you all stay safe and train hard since I can't once again....

Congrats on the new bike!! Ride it like you stole it!

As for the ridb, that's just awful. Isn't it terrible to reach an age where you can get injured just rolling over in bed?

Mitch, I'm so sorry about the rib. Ouch!!! Be careful. Do you tape them up or anything? Congrats on the new bike.

Mike, Great job on the road race! Glad you got to do it.

Anthony, good to see you back and glad you have a race on the books.

We are having lots and lots and lots of rain here. I got up this morn and saw it wasn't raining at that time so decided to go out for a run. I wasn't feeling it today but at least I got something done. Hubby was just planning to go out now and the bottom is about to fall out again. So we are hanging around the house today, watching the Tour, and have no plans for grilling with this rain. Hope everyone has a great 4th!

Mitch- How do you like the felt b 16 that is what I was looking at. Does the felt run big or small I am 6 foot with 32 inseam and was thinking about 56cm.

Anthony- Great going on getting motivation to start signing up for classes. Keep up the hard work.

Steve- Probaly right on the tri bike. The guys were just blowing by me in great aero positions last week. its a pride thing.

Mike- Great job on the Road race!!!!

Happy Fourth Everyone!!!!!!!