Team Trisuppo - OPEN (Page 26)

43:30 on the treadmill. Is it cliché to watch Rocky while running on the treadmill?

Mark 11 14:35:00
Samy 4 05:25:03
Joe: 13 16:32:00
Rachel 3 04:11:13
Gabe 14 23:29:50
Jim 13 14:54:01
Lisa 10 15:00:58
Bruno 7 08:45:00
Mitch 6 05:34:44

Yeah--it's all the things no one ever tells you (ditto for reflux, not sleeping well at night...). Chiropractic was a lifesaver for me too. With my first, I couldn't sit or stand comfortably by 20 weeks, but that made all the difference. I'd imagine Pilates will help you a lot.


Makes sense. Unfortunately, people have all sorts of opinions they feel free to share with pregnant women, new moms, not-so-new moms. There are some fun shirts that say something like "This is not a speed bump and I'm not slowing down" that you could always wear to fend them off.

Set up my trainer on Monday and enjoyed at 45-minute ride. Other than not having that great feeling of speed and no hills to coast down, it was kind of awesome. Mostly, I like the "no worrying that cars will run me down" bit and being able to ride at home on my own time. Today was 11+ miles of speedwork and kind of brutal. The main workout was this: 2x1600 at faster than tempo pace with 1:30 recovery, 30 minutes at a fast-easy(ish) pace, then another 21600 at faster than tempo pace with recovery. Thankfully, it was also the last mega-long speedwork session before the marathon. The rest are still long, but I prefer the 8-9 mile ones over an 11-12!

Mark 11 14:35:00
Samy 4 05:25:03
Joe: 13 16:32:00
Rachel 3 04:11:13
Gabe 14 23:29:50
Jim 13 17:58:01
Lisa 12 15:00:08
Bruno 7 08:45:00
Mitch 6 05:34:44

Edited by realrellim 2014-04-16 2:55 AM

30 minutes at the pool. Hoping to get 11 year old to run tonight so I can get my run on!

Mark 11 14:35:00
Samy 4 05:25:03
Joe: 13 16:32:00
Rachel 3 04:11:13
Gabe 14 23:29:50
Jim 13 17:58:01
Lisa 12 15:00:08
Bruno 7 08:45:00
Mitch 7 06:05:09

35' run followed by a 25' swim. Happy to hear the pool manager throw me out of the pool to do some work as it was a lousy swim.

Mitch: I investigated the powermax and it has some promise, but I can't figure out my bottom bracket situation. I know my 2010 Cervelo P3 has a 68" BB and I have a FSA Gossamer crank (stock), but I can't tell whether my set up is compatible. Am also concerned that the installation is above my competency.

Good luck with getting your kid to run with you. My 10 year is now up to 5 miles and am trying to get her to do a 10K or miler with me. We have a 5K in three weeks and she wants to run sub 27'. I showed her the McMillan calculator that shows what she might be able to run the 5K based on her 1 and 2 mile times.

Mark 11 14:35:00
Samy 4 05:25:03
Joe: 1417:32:00
Rachel 3 04:11:13
Gabe 14 23:29:50
Jim 13 17:58:01
Lisa 12 15:00:08
Bruno 7 08:45:00
Mitch 7 06:05:09

Joe, it seems like it's coming from the heel end of Achilles. I walk barefoot at home and run in 3 different shoes (rotated), Adidas feels the best, Asics Nimbus (well cushioned) not so. I suppose it might be a mild chronic inflammation since paracetamol helps.



Mitch, thanks. I haven't really experimented with any treatment yet, other than paracetamol...Of course running is causing it, but this has to be done before the marathon, I will shift the focus to the bike in July.

Edited by markz 2014-04-16 3:04 PM

Joe: I had some pretty in depth dialog with them on my bottom bracket. I was pretty clueless on what I needed. I think I first left a question on the Slowtwitch.com Power2Max thread but quickly thereafter was emailing the company direct ([email protected]). Looking back at the emails I may have filled out a form on their website. Regardless, their support was great and I even emailed pictures of my bottom bracket to them (at their request). They gave me a couple options and explained compatibility in the future based on what decision I made.

The installation was very easy. I found some You Tube videos on replacing a bottom bracket and also got to use the bike tools I bought a year ago. you do need to have the right tools to remove the cranks, etc. Removing the old stuff was the hard part. Putting it back together seemed easier.

My goal with my daughter is getting her to consistently run. I've been doing a run club for her and her friends on Sunday afternoons but she really needs to be running additional days during the week. She did 2 5ks last fall and is signed up for a color run 5k in early June. She prefers sprinting short distances, but we've told her she needs to do cross country in the fall and then she can do track in the spring. She has a real pretty stride that I'm jealous of.

After seeing the cold temps/snow some of you are still dealing with up north, I won't complain about the heat down here at the beach

Adding a 40 mile bike ride yesterday and a 7 mile run today. Run was really painful so I am giving up with running until I figure out how to solve my ITB issue. The most frustrating part is the uncertainty with the planning of my next full IM; was hoping to get better for IM Colorado on Aug 3, but may need to shoot for IM Tahoe in Sept. instead, if at all

Mark 11 14:35:00
Samy 4 05:25:03
Joe: 14 17:32:00
Rachel 3 04:11:13
Gabe 16 27:30:50
Jim 13 17:58:01
Lisa 12 15:00:08
Bruno 7 08:45:00
Mitch 7 06:05:09

Mitch: While appreciate your get it done mindset, I am a disaster with tools and I love my bike so much that I'm scared of doing damage. The PowerMax is a great option, but I see no US based retailers anywhere that carry the product. I think I need a turnkey approach here. Going to reach out to my LBS and see what they can do for me. While I am generally in cost savings mode, I have some "found" money to play with so I'm more about convenience.

I ran just short of 8 miles 1:10:36

Mark 11 14:35:00
Samy 4 05:25:03
Joe: 14 17:32:00
Rachel 3 04:11:13
Gabe 16 27:30:50
Jim 14 19:08:37
Lisa 12 15:00:08
Bruno 7 08:45:00
Mitch 7 06:05:09

Its great that you are inspiring them. I started with mine when they were younger, and they have taken off from there. The three youngest are all running track now. The girls like running distance and my son is a sprinter. Daughter #2 passed me in my last race, she was doing the 5k and I was doing the 10k. She loved the fact she beat me on the first 5 k, she made sure she tapped my shoulder and told me good job as she passed, I teased her a little about taunting and threatened she will pay for it next race (I really don't think I can beat her any more, she's running varsity track and playing varsity soccer and is in great shape . She ran the race just over 22 minutes

Competely get your points, my brother in law is similar to you and just had a set of garmin vectors installed. He loves them, but I will say he also isn't astute enough to know if there is anything wrong with them. I have heard they are more finicky when installing, so switching them yourself can be a problem.

Just a short 7k run today.

Mark 12 15:15:00
Samy 4 05:25:03
Joe: 14 17:32:00
Rachel 3 04:11:13
Gabe 16 27:30:50
Jim 14 19:08:37
Lisa 12 15:00:08
Bruno 7 08:45:00
Mitch 7 06:05:09

Gabe, sorry to hear about your ITB injury. I hear it's very common, but that's no consolation when you can't plan future big races. You are doing the right thing cutting the volume down, don't want to make it worse.



Edited by markz 2014-04-17 5:10 AM

90' run bike combo. Heading to D.C. for the holiday weekend with the family. It's great that the kids are old enough and we can leave them alone when my wife and I go running. It is a real treat to run on the Mall in DC and through the monuments.

Enjoy your Easter all.


Mark 12 15:15:00
Samy 4 05:25:03
Joe: 15 19:02:00
Rachel 3 04:11:13
Gabe 16 27:30:50
Jim 14 19:08:37
Lisa 12 15:00:08
Bruno 7 08:45:00
Mitch 7 06:05:09

Drainer ride tonight - 60' of a mixed bag. Run with my daughter and her friend last night.

Mark 12 15:15:00
Samy 4 05:25:03
Joe: 15 19:02:00
Rachel 3 04:11:13
Gabe 16 27:30:50
Jim 14 19:08:37
Lisa 12 15:00:08
Bruno 7 08:45:00
Mitch 8 07:37:09

Commuting only.

Mark 13 15:45:00
Samy 4 05:25:03
Joe: 15 19:02:00
Rachel 3 04:11:13
Gabe 16 27:30:50
Jim 14 19:08:37
Lisa 12 15:00:08
Bruno 7 08:45:00
Mitch 8 07:37:09

30' in the pool. Plan to run with my daughter again tonight. Tomorrow morning - about 1.5 hrs on bike, sweet spot workout. Sunday - swim and longer run followed by short easy run with daughter in afternoon.

Mark 13 15:45:00
Samy 4 05:25:03
Joe: 15 19:02:00
Rachel 3 04:11:13
Gabe 16 27:30:50
Jim 14 19:08:37
Lisa 12 15:00:08
Bruno 7 08:45:00
Mitch 9 08:07:09

25k run this morning. Beautiful weather, specially on the way out. It was one of those days when everything went just right. Walked some, there was no point rushing and killing myself.


Mark 14 18:30:00
Samy 4 05:25:03
Joe: 15 19:02:00
Rachel 3 04:11:13
Gabe 16 27:30:50
Jim 14 19:08:37
Lisa 12 15:00:08
Bruno 7 08:45:00
Mitch 9 08:07:09

HAPPY EASTER EVERYONE!

Good run Mark!

Adding a 30 mile bike ride for yesterday and a 4k swim in beautiful Lake Atitlan today. Incredible how much slower I swim in deep, fresh open water.

Hope everyone has a happy Easter with your families!

Mark 14 18:30:00
Samy 4 05:25:03
Joe: 15 19:02:00
Rachel 3 04:11:13
Gabe 18 31:00:50
Jim 14 19:08:37
Lisa 12 15:00:08
Bruno 7 08:45:00
Mitch 9 08:07:09

Lots of running here: 6 on Wednesday, 9 on Thursday and 7 today. Oh, and a 15 minute ride to drop off books at the library too. Tomorrow I run 22 miles, but I'm motivated because otherwise I'd be hanging out with my in-laws who are visiting.

Mark 14 18:30:00
Samy 4 05:25:03
Joe: 15 19:02:00
Rachel 3 04:11:13
Gabe 18 31:00:50
Jim 14 19:08:37
Lisa 15 18:49:36
Bruno 7 08:45:00
Mitch 9 08:07:09

Have a good run Lisa! Some distance!

The usual Sunday morning 'beach patrol' 45k ride. It was great to watch the sunrise and stand up paddle boarders when the sun came up.

Mark 15 20:30:00
Samy 4 05:25:03
Joe: 15 19:02:00
Rachel 3 04:11:13
Gabe 18 31:00:50
Jim 14 19:08:37
Lisa 15 18:49:36
Bruno 7 08:45:00
Mitch 9 08:07:09


Edited by markz 2014-04-19 6:24 PM

60' on the drainer this morning...

Gabe 18 31:00:50
Mark 15 20:30:00
Joe: 15 19:02:00
Lisa 15 18:49:36
Jim 14 19:08:37
Mitch 10 09:07:09
Bruno 7 08:45:00
Samy 4 05:25:03
Rachel 3 04:11:13

Adding in 3:44:04 for the 22 miles I ran Saturday. It was mostly good, as I ran uphill all the way into Golden (home of the Coors Brewery, which, by the way, is an ugly industrial set of buildings and not anything like the commercials shot up in the mountains...) but then enjoyed heading downhill on the way back. Most of it is gradual enough that it feels flat, but the final climb into Golden is noteworthy.

Gabe 18 31:00:50
Mark 15 20:30:00
Joe: 15 19:02:00
Lisa 16 22:33:40
Jim 14 19:08:37
Mitch 10 09:07:09
Bruno 7 08:45:00
Samy 4 05:25:03
Rachel 3 04:11:13

Short MTB spin around the hood. I also did 1hr loop on the kayak today in perfect weather.

Gabe 18 31:00:50
Mark 16 21:00:00
Joe: 15 19:02:00
Lisa 16 22:33:40
Jim 14 19:08:37
Mitch 10 09:07:09
Bruno 7 08:45:00
Samy 4 05:25:03
Rachel 3 04:11:13

Nice run Lisa!

Friday - 42' run
Saturday - 50' run
Sunday - 75' run. Run in DC - highlights include Lincoln, Jefferson, FDR, MLK, Vietnam, WW II amd Korea war memorials, cherry blossoms, the Capitol, White House and Washington Monument.

So for the week I ran 6 days in a row for the first time in nearly two years. Legs are shot and need a rest day, but it is amazing how the body adapts from consistent running. Heel is bit tight though and will need a lot of stretching.

Gabe 18 31:00:50
Mark 16 21:00:00
Joe: 18 21:49:00
Lisa 16 22:33:40
Jim 14 19:08:37
Mitch 10 09:07:09
Bruno 7 08:45:00
Samy 4 05:25:03
Rachel 3 04:11:13

Lisa - nice looooong run!

I have 50 minutes on the bike and 1:22:00 run to add. Although I should get negative points for overeating and going to the casino.

Lisa- It is amazing what in-laws can do for a person's desire to run a little longer. I think I would BQ if I saw mine more often.

Gabe 18 31:00:50
Mark 16 21:00:00
Joe: 18 21:49:00
Lisa 16 22:33:40
Jim 16 21:20:37
Mitch 10 09:07:09
Bruno 7 08:45:00
Samy 4 05:25:03
Rachel 3 04:11:13


Edited by JBacarella 2014-04-21 8:11 AM