Dirk's Junkie group - CLOSED (Page 27)

Ok, back from a long day in Rhode Island.  I'll try to post a few pics from the tourney. Zack did well, he made it to the last round and lost a 0-0 tie.  The ref awarded his opponent 1 aggression point at the beginning of the match but no actual match points, then Zack spent the rest of the match in mount trying to break his opponent's guard but couldn't get through for a submission.

I did get a nice run in as soon as we got home.  Crazy to be running in shorts in late January up here!

Quick narration on the pics if I actually post them correctly (they went in a little out of order):

1. Zack is in guard preparing to make his move.

2. Move made, arm bar applied for a tap out win.

3. Finals match, Z trying to get an aggressive hold.

4. Zack in finals again, in mount but unable to get a submission attempt.

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Warren, those are some awesome pictures.  Looks like quite a big tournament.  

I can't believe you're running in shorts either!  I ran again today...8th day in a row.  My legs were a bit sore from yesterday and my heart rate was up.  Should I take a day off from running tomorrow?  I wish I could bike.  I feel like every day I lose more and more power in my legs.  

Jeff, I have been doing body weight squats.  Today I tried to do them with my toes elevated on the fronts of my sneakers and I had a really hard time.  Is this was you were saying in relation to weak glutes?

Awesome pics Warren - I second what Jonathan said, it looks like a big tournament. Congratulations to Zack on making the final.

Thank you Jonathan for the long post on swimming - I'll be focusing on a few of those things while I'm doing my distances next week!

Jo - I'm glad you got back to running!

I'm glad you guys have got a piece of the nice weather too. I've been biking and running outside for about the last week. It's been awesome.

I got in a 20 mile bike today - it was the furthest I've gone from home and it was actually kind of fun, although I did run into a category 5 climb (according to mapmyride) and 650 feet of climbing. A fun ride, but the hills were brutal. I gotta find another way to keep my toes warm as well, it was COLD out this morning.

Have a good evening everyone,

Thanks you guys.  It's was a big tourney, but there are a lot of weight classes and ability levels. Zack is really just starting out,; it takes quite a while to move up since it's a VERY technical sport.  The expert division is crazy.  The kid who beat him actually seemed pretty superior but didn't want to make a mistake.

Jonathan, body weight squats are awesome.  I use the kettlebell in front for goblet squats, but not lately.  Jeff, as someone who works out and mixes tri training, do you suggest doing leg work even while going through all this running and biking?  I've basically stopped doing any real leg work since my legs seem pretty fried from the biking and running (I think mainly the biking). 

I've often wondered how and even if to keep working out while doing so much tri training.  I think I need to keep some level of weight work up not so much for tri speed but to keep this old body functional.  I do kettlebell swings and get ups, as well as pushups, pullups and planks, sort of in a circuit, maybe twice a week.

Glad you are feeling better and had a nice swim!!

Stan, it's good to hear your in the water.  I also think it is good to throw distance out the window right now and allow your back to mend and get stronger.  There will be time for distance in the future, strength is more important now.  Keep focusing on good form throughout as it can kind of come and go sometimes, especially at first.

Warren, I'm glad to hear Zack did so well yesterday.  I think you had better keep the run volume escalating, you may need the speed so you can run from him in the future.  Also getting a run in last night after the travel and all day meet is commendable too.  That has been the story of my mid week training for a couple months now but my rushed runs or bikes will be over this week as this is the final week of swimming............forever!  (Not excited!)

Also on the weight training front.  I think lifting can be very beneficial to triathlon.  Obviously you probably not wanting to add bulk and weight so the reps should be high and the weight should be light to avoid this.  The great thing about weight training though is the benefit of lean muscle mass and burning more calories while not working out.  If weight training I think doing an all over body work out would be fine with the above suggestion in mind.  Since you are already doing the routine you are in too, I think that is pretty much ideal, I wouldn't really change anything.  And your "old" body (and it is OLDDDD btw) seems to be working well from all the work you are able to put it through.  Heck, I just hope that when I reach your ripe old age I can even walk.

Brenda, Lis is still not 100% and she is planning on going back to work tomorrow, against my advice.  She is still unable to eat well and loses her energy quite quickly.  Frankly, and I have told her this, I don't think she will make through a full day at work.

I am leaning heavily toward the Rev 3 but I may check the Buckeye Challenge out too.  I don't know anything about that just yet.

I think all of us could stand to re-read and begin to focus on our swim technique more.  I may be able to get my daughter in the pool to have her record me sometime in the near future but that will be a long shot since she will be tired of the pool by the end of this week.

Super Bowl????  Can I fit in your purse?  That's an awesome score!  I am not a particularly huge pro football fan but I would love to go to a super bowl sometime, just because, well, it's the SUPER BOWL!  I am much more into college football.  I think it is a more pure form of the sport.  Most of the kids are just trying to make it to the NFL and their work ethic can be phenomenal.  Once in the NFL many seem to think they are prim-a-donnas. 

Just to try to generate a little bit of non-training specific" discussion amongst all of us.  What do you feel the strengths and weaknesses of your triathlon will be in the coming season?

Mine: Bike again!  Even with my bike focus over this winter I still have a long way to go.  My fitness is increasing for sure but I don't know that it will carry me to a podium in any of the moderate to large races.  Last year I placed okay (satisfactorily) in most of my races but I did have a couple of disappointments and I think the bike was where I lost my (personal) ideal spots.

Swim is second.  I lost a fair amount of fitness during my run focus and I don't know if I have the same level of swimming capacity I did last year at this time.  I currently have no swim specific goals and maybe I need to find a couple so I can focus a little more.

My order of strength to weakness in the sport would be:

1. Run
2. Swim
3. Bike

Brenda, glad to have you back!  I have a cob v-flow and v-flow plus.  A lot of people like them.  They didn't work out for me.  I'm trying an adamo road saddle right now....well, when I get back from this stupid field trip away from my bike.  I'm losing precious power every day by being away from my steed!!!  GRRR!

Dirk,  although you are a super speedy runner, don't you have some guys in the sub 6 range for the run?  I would think that if you are consistently in the 1:25 range for your swimming that you'd be a better swimmer than runner with respect to the rest of the field, no?  What average do you see for your race swim times?

To answer your question, my run is obviously my limiting factor.  I missed an AG podium spot in 4 races so far due to my running.  I'm looking forward to getting closer to that AG podium this year, but in my area, you have to pull in between 6-7 min/mile on the run to be in contention.  Let's just say I'm not close to that at all.

My swimming has been good in the past.  I need to pick up the pace and dedicate myself to three solid workouts a week until race season to get back to where I was last year.  I signed up for my first race and wrote my time in as 1:30 pace for the pool swim, so I have to at least be there!  Should be okay, especially if I can jump on the person in front of me (which is easy enough to do).  All my races are short distance swims except for cranberry olympic, so although I need to keep focus on the swim, it's not going to be as much on the endurance end, just the speed end.

My bike is getting stronger.  I am in good shape for this time of year, compared to last.  I'm still not going to see any 23-24 mph averages, but any day with 20+ makes me happy.  

In order of good to bad:

1. Swim
2. Bike
3. Run

Oh...look at that.  Perfect combination for people to continually pass you throughout the whole race!  Yeefrigginhaw! 

Dirk - This is a good question for all of us to consider.  When I look at my results from my last tri, I placed highest in run and lowest in swim.  My run is definitely a strength, but I didn't get to leverage it because I didn't have adequate endurance for the bike, and I went out way too hard on the bike and used up all of my energy.  So, my order from strength to weakness is:

1. Run   2. Swim.......................17. Bike

I have a long way to go to where I want to be on the bike.  I know I can cut a lot of time on the bike, and if I do it right, it will help me to be far better on my run.

Curtis

Brenda/Dirk:  If you guys decide on the Great Buckey challenge we could have a "Dirk's Junkie Tri Team"!!  I am 99% positive I will be signing up for this half.  As you said Brenda you can't beat the price ($100), and I think that price is good for another couple of months.  The race is put on by HFP racing and I have done several of their races and they have all been well run for the most part!

Jonothan: Thanks for the tips on swimming.  I will work on the head position to see how that goes, by your description I have been lifting my head too far!  I did a kick drill on Friday where I kept one arm straight in front and the other arm to my side.  All propulsion came from kicking and I could feel my bottom lifting in the water.  I think that is the feeling I need to mimic during normal swim.

As for Tri, Stengths and weaknesses I think the order would be (Strength's 1st)

1. Pre-race Meal

2. Post race Nap

3. Run

4. Bike

5. Post race meal

6. Swim

I have been putting a lot of effort into the run this winter, and thats the only reason its on top. 

Jeff: I just received the package and just by the looks of it my Bike will improve.   Thank You!!!  Now I just need to figure out how to put it together!!

Ran eight miles today - longest run I've ever done!! Pretty pleased about that, particularly since I ran my first mile just under seven months ago... at 13:41/mile and I was BARELY able to walk into the shower afterwards. I actually think I feel better after 8 than I did after that 1!

The great thing about triathlon is I only have three weaknesses! In order of best to worst, my weaknesses are:

1. Run

2. Bike

3. Swim

However, I can drink a MEAN post-race beer.

Young whipper snapper.  I remember when I was young we were taught to respect our elders.  Kids today, no wonder the world is falling apart...  Now back to my nap.

And Dirk, sorry to hear Lisa isn't quite 100%.  Hopefully working doesn't set her back.

As far as relative tri strengths:

1. Bike

2. Swim

3. Run

4. Transitions

I am passed continually on the run.  You know you've got a weakness when you're at least within sniffing distance of the podium people in your AG off the bike, but they beat your run times by 6-7 minutes - in a sprint!  Not this year people.

AHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!.................................

..................................Bike test complete!!!!!!!!!!!!!!!  Time for a run.  If I can make it 7 miles?!?!?!

Dirk, I like this new topic. It really makes you sit and think through all the different disciplines. Not only just S/B/R, but others such as transitions, nutrition, and the mental aspect as well.

From Best to worst:

1) Bike - It's all I've been doing on a constant basis. Big hill climbs, different weather conditions, and lots of mileage.

2) Nutrition - I usually eat well anyway, but come training I really buckle down.

3) Swim - Not much time in this year, but I have always been a decent swimmer.

4) Run - My nemesis!

You guys crack me up.  In order from strongest to weakest, I would say my order is:

1) run
2) bike
3) swim (with great potential, if I would put in more time in the water)
I don't really know where my transitions would fall in the order.  Before my first and only tri, I practiced them extensively and did ok.  I learned a lot from my mistakes. 

Warren, great pics of your son.  And Dirk, best wishes to your daughter as she finishes her swim career.  It's wonderful to see how supportive you all are of your children's interests. 

John, nice job on your 8 mile run.  What a great accomplishment!

As for me, I am still trying to recover but only seem to be getting worse.  The whole family is sick, so my sick husband and I are trying to take care of the sick toddler and baby.  We aren't really getting as much rest as we need.  I hope everyone else who was sick is getting better. 

I am glad the transitions were added to the discussion too.  I never thought about the impact of poor transitions on the race, but they can have a very large impact if they go unpracticed.  Jonathon, you are correct that poor transitions can cost a bundle if they go unpracticed.  I have already done as you plan to do........practice that is.  I usually go through the whole routine; wetsuit on, then off, helmet and sun glasses on, take a HARD lap on the bike to get my HR up, shoes off on the bike, run up the driveway and get into my shoes, hat on belt w/bib on and run a hard .25 miles and then do it all over again.

I only do this the week leading up to a race and I usually only do it one day but I do it about 5-6times in a row.  Yeah by the 3rd one the wetsuit is a bit interesting to put on.

Nutrition can be what makes or breaks a race too but it is not needed on sprints.  So those who are planning sprint races, figure on using the aid stations on the run to pick up any calories there through Gatorade of whatever other kind of drink they are using on the course.  Personally I don't use anything for a print at all.  Just water as needed. 

_______________

Personal training note:

Bike test was done tonight and oh what a joy it was to do.  Then after about 30 minutes I went out for a quick 7 mile easy run.  Before I left I thought I would explode during the run because of the effort on the bike but I must have planned well before the bike.  I used Heed as my drink on the bike for some calories leading into the run.  Then about 5-10 before heading out the door I ate a Honey Waffle.  This proved to be a huge advantage in planning.  I felt pretty amazing for the whole run.  My mind didn't wonder to pain or exhaustion but stayed focused and alert to the pace.  I planned to run much slower than I did and was surprised when  got home to see I was lower than 8:00 avg.  My HR was a little higher than I might have liked but I am still within my easy run zone.

BTW, if you haven't tried a Honey Waffle, I suggest trying one.  They are simply amazing.

First and foremost make sure your family is taken care of.  Swing back into training as you can and maybe get a short easy run in to help maintain your fitness but it's really not required.   Another things is that if this thing hangs around for very long make sure you jump back into the training slowly.  No need to put a recovering body right back into a stress induced environment immediately.

Do you remember what your transition times were for your first race?  If they were :45-1:30 that is likely pretty good for a first race.

Also, are you planning on running the Fanny Freezer at Shoaff Park on Feb 11.  It's a 5k for only $5 day of race.  It's a no frills race but it is a chip timed race and it's a pretty fun 2 loop course.  I did it last year after a 2 hour drainer ride.  I'll probably change that this year and show up with fresh legs.

I have been chowing down vitamins like it's my job.  I plan to go to bed early tonight too, in order to get a little extra rest.  I am going to try to ease back into the gym tomorrow.  I really wish I wasn't hit with this so early in my training. 

Unfortunately, my first tri was not chip timed.  They didn't split out our transition times- they were just lumped in with 2 of the events (I don't even remember which two).  I practiced the transitions about 10 times about a week before my race.  I got a lot of crazy looks at the pool (my lunatic moment), but I felt like my transitions were really smooth. 

I was going to ask you if you knew anything about the Fanny Freezer!  As soon as I finished my January race, I started looking at February races and was thinking I would do that one.  Maybe I will see you there!  Any idea if jogging strollers are allowed?  It might still be a little cold at that point, but I can usually convince my husband to push the kiddos in a few of the races that allow them.  He's still pretty darn fast, even with the extra weight.   

Just finished up a Solid weekend of running.  On Saturday I completed 8.01 miles at 10:35 pace, and Sunday I completed 8.35 miles at a 9:58 pace.  I'm pretty excited I was able to improve my performance from Saturday to Sunday and still feel pretty good.  My last run was around 2pm and by now I would have expected to start feeling some soreness. 

My schedule for tomorrow is calling for the 30m test in the Jorge plan.  Hopefully I haven't put myself too far in a hole!  The nice thing is that due to poor planning (Communication) I get to take tomorrow off of work.  The kids have a "waiver" day and the sitter was not available, such a shame

Don't sweat it Allison.  Take care of yourself.  Relax and that rest you need.  No big deal!