Scott's Mentor Group-Closed for training. (Page 28)

Hey, everyone! I love the way this thread is picking up!

Ben-How was the CDTC? I was thinking about trying it out but without knowing how it will work with my schedule (I have to be in in bed pretty early because my work day starts early) I am hesitant to join. I heard the workouts are club members only through June so I might try it once in July if they open it up. I just got invited to swim with the Bethlehem Tri club tomorrow, though so I'm hoping that will work out. I'm going to freeze without a wetsuit.

Dave-Nice job on the swim!

Track workout last night-definitely love/hate. I love it when I'm done and I love what it does for me but pain is better when it's behind you. Bike workout tonight.

What's on everyone's schedule today?

What's the difference between Aquaphor, Body Glide, and good old Vaseline? 

- David

What's the difference between Aquaphor, Body Glide, and good old Vaseline?

- David

about $10.

Scott, speaking of Aquaphor, how is that going? My mailbox is still empty.

Good morning, everyone!

Happy hump day. Hit the road yesterday for a 21 mile ride. I averaged 16 mph. Am I getting slower 5 months into this? I am wondering if I need to start doing some shorter more intense rides. It was very windy but I don't know how much effect it has. I can't be that slow after all this training. I crave the day/race where wind on the bike is not a factor. I will crush dreams! I have to do an early morning ride and see what happens.

Gonna hit the road today for an easy 4 mile run. I'll do a 4.5 miler Saturday. I'm going to get back to 5 miles next week and start stretching it out to 6 by end of June.

What is on tap for training tri junkies??

Of the three, I prefer Body Glide and am willing to pay for it. It's not greasy like Vaseline which has left permanent grease stains on some running singlets. I'm not sure how it would interact with the neoprene of a wetsuit.

Aquaphor, for me is great for post run chafe if I forget to glide, but doesn't give me the same lubrication as Body Glide does. I don't use it preventatively.  

There are cheaper versions of "Athletic Anti-Chafe" out there ... check Walgreens, etc. 

I have the same experience. Chemically, the vaseline will get the job done, but don't plan on keeping whatever you're wearing for long. Aquaphor is definitely a god send with chaffing. When I first started getting into running a few years ago, and stupidly was doing so in cotton t-shirts, I was buying aquaphor by the case. It amazed me how after less than 2 days the scabbing was almost completely gone. I can't speak to Glide having never used it (I don't own a wetsuit). But my friends that have suits will never put on a wetsuit without it.

Seems like everyone is hitting the water hard and heavy from the posts? You'd think it was summer or something? Wouldn't have known it in my pool last night. I didn't have to fight with the kiddies (or as I refer to them the piranha chum) as less than half of them showed up. It was only 64 degrees out in MD and I didn't even want to know what the temp in the pool was. I just banged out my 100s and 50s ASAP and got the heck out!

-Matt

Training this week - took a day off yesterday - that was hard but I feel my body thanking me!!

Swam today - 1600 - 500 warm up, 5 x 100 at 1:33-37 - minute rest, then 6 x 50 at 41-43 seconds. then a few 100 warm downs.

Bike ride - 17.2 Miles at 18.4 - felt good as my race bike time was my best yet....so feeling good. 

Need a long ride soon.

Critical velocity formula's are helping steer my training to get some intensity and increase my spead.  There is a guy up in Burlington doing 19 and 20 min 5k's ......man that is motivating......

I love morning work outs but have found I get good tempo workouts in but not the intensity level I am looking for....need some java and to loosen up these joints form years of running, bump skiing, football and other punishing activities.

However, it is nice to have a quiet morning before the kids get up!!!!  Have a chess match with a grand master trained 10 year old tonight at 8pm....wish me luck!!  I am a beginner but come on he is only 10 (he kicked my butt last time....)

Will be back in the pool and running again this coming Monday ... can't wait!

Surgical wound will be healed up enough for me to swim - not sure what I will be able to do with distance or speed but as I have 100% range of motion back I think I should be ok ... I will stop if it gets achey.

Plan to start slowly and at 6 miles for runs - looking for a 10 1/2 minute mile for my first two weeks back and then start adding mileage again.  Once I get back to long runs of 12 miles I will work on tempo.  Was thinking of doing shorter runs of 3 miles at 8 1/2 or 9 minute mile averages but that may blow my legs - I am basically 7 weeks out of serious running now and was doing my daily runs of 8 miles in 9min average when I got hurt and my short runs - 3 mile runs I would run at 8min/mile average.  The weekly long run was 12 miles and I was doing that one at 9:30.  

You guys think this is too aggressive?

M - Bike - 1 hour on trainer keep cadence at 85/(I typically stay in 17th gear and try to maintain 19mph) Swim - thinking 500-1000 meters based on how I feel followed by a 3 mile jog (11m/m)

T - Swim 500-1000 meters (as above), run 6 miles

W - Bike - 1 hour (trainer), P90x Kempo X, jog 3 miles

Th - Swim 1000 meters +, run 6 miles

F - Swim 1000 meters +, Bike 1 hour (trainer), jog 3 miles

S - Bike 2 1/2 hours (trainer), run 6 miles

Sn - WALK 6 miles while my kids have their track meet - stop to watch their events.

I plan to return to my swim coach July 1st ... I doubt I will train much if at all on the bike (on road) my wife has basically said unless I am in a race she doesn't want me "riding" for 6 months as that is when the doctor said my bone will be "solid" ... she has however agreed to my century ride on the 16th though I am not allowed in my fathers day sprint.  I almost argued with her as even in a complete lack of fitness I am much lighter and in better shape then when I did the same race last year - I placed 5th out of 19 clydes last year in my first ever tri ... Since I value my relationship with my wife I will not race until August as she has requested.

Love reading everyones stuff  - next season I need to head north to meet and beat (haha) Troy and Scott  

How many weeks have you had off now?  I think the run may be a touch too aggressive.  I would make all the miles easy.  I wouldn't add any sort of intensity for a while.  Would love to have you up here.  Troy is tough to beat....me?....not so much.  Would be fun.

Ashley....PM me your mailing address.  I don't receive my "stuff" until the end of June.  I have to learn a lot more about the product, so I can actually speak intelligently about it, and not just "yeah....Aquaphor....good stuff."  You know what I mean?

I bought a pair of Hoka bondi b running shoes.  Holy moly what a comfortable shoe.  Pricey, but I'm hoping it will eliminate the last 10-20% of this achilles thing.  My run felt great tonight in them.  They were like running on marshmallows.  Very comfortable and had no pain at all.  Good stuff.  

Let me be the first to say to you Paul, you sir are an ANIMAL! To be even thinking about coming back that strong this early after SURGERY you are a beast.

As far as the over all plan, go with what you feel comfortable. Looking at your plan by the end of Wednesday, to me anyway, you'll know whether you're being to aggressive or not on the run. If you need to you can always reel in the speed or even walk (which you already accounted for later in the week.)

Best of luck!

-Matt

I'll have to play it by feel - I will keep the running slower than usual to work my way back in.

To comment on the above posts -- I use body glide pre-race and aquafor post race if I have chafing - Aquafor is what I always used to heal my tattoos and it works best for me on most superficial skin problems.

Matt,

Wow - that stinks - hang in there. 

Take care of the thumb - I am in the ortho world ( or I was) and one race is not worth sacraficing your thumb for a long time........

Jeff

First.  Sorry to hear about your accident.  Check over your bike really well.  Make sure there is no extra damage.  One week is not that big of a deal.  Take the week.  Run some, maintain your fitness with some running.  You will not lose fitness in one week.  Make sure that you have a decent brace for the race.  Tell your doc about your racing and make sure that you get a good brace and try it on a few rides to make sure that you can shift a brake effectively.  You should be fine for your race.  And if you are not, then there will always be more races.  Proactive positivity my friend.  Keep us in the loop.

looky here! Amazing how my hand can look fat even in an x-ray???

Have to setup an appointment with the orthopedist tomorrow and he'll give the official word on how long. The ER said a week, but they also said they were being overly cautious.

I'm also going to head into my LBS to get the full run down on the bike. Ugh!

Well as I've stated, I need to start focusing more on my running anyway??? ;-)

- Matt

Matt-Sorry about your accident. I'm glad you're planning to have the LBS check out the bike. You really can't be too careful there.

Paul-I'm impressed at how quickly you're ready to get back out there. Ease into it. It's ok to make big plans but if your body is telling you to back off listen to it. The worst thing you could do is reinjure yourself or add a new injury so just be smart.

Good luck to both of you. I'm too tired to update much tonight. I just wanted to say hi.

Oof!  I just finished a 20 min power test.  Suck fest.  320 watt avg.  That is 2 watts higher than my best.  Almost lost my dinner on this one.  I have been focusing more on V02 max intervals on the bike.  We are headed into a LTHR phase of my program.  We will see that avg, hopefully, jump a bit higher as we move forward.  

Question for the group:

How do you measure your progress across the three sports?

For me, I've been using the Critical swim speed, power, and velocity graphs.  I have stopped measuring HR for a few reasons.  The strap was giving me a blister in my chest, and I can only track so many numbers at a time.  

Well done Matt.  For a second there I though that was an M Dot in the lower right corner.  

Good morning peeps ...

Just in from 7.5. The first real training run since the marathon ... where I felt like I was actually working out and not just moving the legs. My ankle still feels stiff/tight, but I feel like it's nearly fully recovered.

Great question about tracking improvements, Scott. For me, it's more of a general pace on my regular workout benchmark. And PRs for the run. In the pool, I keep track of my 100yd pace for a typical  5 x 100 set. I'm doing those sets to begin on 1:45 or 1:50. When i started, I was doing them on 2:15. On the bike, I have a couple of routes that I track my mph for a RPE "solid" workout. I've never been a graph/log guy, but I do log my workouts here on BT and on Garmin online.

Matt: I love, in the x-ray, how they have an arrow pointing to the trouble spot. As if anyone would have trouble figuring out where to look. 

I'm not very fancy about it. I just look at my pace on the bike and run. I had started trying to keep track on the swim but I was so slow and not making improvements so I decided to go back and work on form and forget about speed for the time being. It's harder than I thought. I'll start doing 100yd repeats again when I feel like my form is more comfortable.

 Last night was my first OWS and all I could concentrate on was where I was going and not running into people so my form went to crap. It was an out and back course and my glasses were fogged so much on the way out I couldn't see at all. They cleared up on the way back and, sadly, I ended up further off course then when I couldn't see at all. I ended up doing breast stroke after every few strokes to sight. Ugh! I'm really bad at this sport! Oh and someone grabbed my butt when they were passing me.

Good morning, tri junkies!!

Man, lots going on! Matt, sorry about your crash and your thumb. Love the X-ray. Like Scott says, show pictures or it didn't happen! You should definitely work on your running for a week. Why don't you do a stationary bike a couple times to keep the legs going?

Paul, don't kill yourself coming back. I would start off with shorter runs for a few weeks and add a little each time. After my groin inury, I did 2 mile runs for a week. The next week I did 3 mile runs, then 4 mile runs, and now am back up to doing 5 next week. Go slow.

I measure success by how I feel when I am doing something and of course paces. In the pool, my 2000 yd swim is no longer a monster. I am feeling confident and they seem to go by faster. I don't know if my speed has increased a lot but I know my endurance has and that is what I want right now. On the run, I keep measuring my mile pace. I have run a few 5ks and each one has gotten faster so I know I am improving there. The bike is different. I seem stuck in this 16-18 mph. I zone out on the bike a lot- thinking about things I need to do and life in general. I don't focus on training. I will see in 3 weeks what my bike time looks like on my race. If I ride over 20 mph in the race, I'll be happy.

I am doing better with the weights. I am getting my pushups/ab workout in and feeling it. My lats are quite sore. I am still lacking additional workouts. I train everyday at 4:30. I don't have a problem getting up early but can't seem to want to train. I need to get some work things, house things, BT time, etc. done before everyone gets up. I do want to throw in a few extra workouts- short runs, mountain bike, etc.

I ran a 4 miler Wednesday at an 8:43 pace- ho hum. Swam my 2000 yds yesterday- ho hum. Will bike today in heavy winds and feel like I am not moving as usual- ho hum. I am continuing to grind it out.

Do any of you have a garden? I know we have discussed diets and eating habits. I know we all need to eat natural unprocessed, etc. It is harder to do than I thought. How many of you grow vegetable, fruits, etc? It might be too late to plant things, I don't know. I want to make veggies and home made salsa but $2 for a jar of it seems easier.

Last thing- I came across this article. I loved it and thought you all would as well. This couple is very interesting as you will see. Check out their website and nutrition ideas. I have exchanged a few e-mails with them.

http://www.active.com/triathlon/Articles/The-Comedy-and-Tragedy-of-Tri-Life.htm

Train on my friends!