Scott's Mentor Group-Closed (Page 29)

Negative split that puppy, Paul. It should feel like you're holding yourself back for 8 miles ... then let it unleash and start reeling in those people in front of you. You're gonna smash it!

Weekend racers: Go kick some !!! I'll be thinking of you!!

 Edit: Oops I can't say @**

I did my long run (10 miles) yesterday because I have to travel this weekend so I'm just running 2 on Sunday and doing yoga on Saturday. Hope everyone has a great weekend race or no race!!!

Ashley, Scott and Paul,

Have a great race.  Try to stay calm and get lots of sleep prior to your race.  Then remember to have fun and enjoy it.  Thank some spectators and volunteers.  It makes you feel good and adds a little energy.

My convention was such a huge waste of time I decided to use the hotel pool and get a long swim in instead of attending the trade show.  The lap pool opened today after renovation and it was beautiful.  

1500M then 10x50M.  

Oh yea, I got to drive by "Cooters Dukes of Hazard Museum" on the way to the airport.  I love the south!

Train On!

Thanks everyone for the support and encouragement!

Scott, how was your 5K? I want a full barf report!

Some things I am contemplating for tomorrow;

- Wearing no socks at all or just for run. would i get blisters in a 3 mile run? don't know.

- bike gloves- to wear or not to wear. It can take some time/effort to get them off so I could leave them on to run

- temp will be in the upper 40s. Being wet and riding will be cold. Debating on throwing on a warm upper layer but letting legs be uncovered.

Going to go for an easy 10 mile ride later. My back was a little sore after my short run yesterday and don't know why. I don't know if I slept funny or ran funny. Feel fine today.

FULL BARF REPORT:

Gorgeous day for a race.  Temps in the high 30's to low 40's and overcast.  Got there early and had plenty of time for checking in and getting my race number.  Ran around with my daughter and then got a decent warm up prior to race. 

The course was flat as a pancake.  Good because I'm not a big fan of hills.  The first mile I went out in 6:54.  Not as fast as I wanted, but felt strong and comfortable.  

2nd mile 6:59.  Started to hurt towards the end of that mile as I got passed by 2 female college XC runners.  (D@mn)  Kept em in my cross hairs though.  

3rd mile 7:11.  Fell apart sort of.  I was all alone.  No one close behind me and the girls were out of mental striking distance.  My mind let me slow down.  

.2 (Slightly long course) I did at a 6:25 pace.  I always have a strong kick, though this was in okay range.  

Overall result.  

4th male 

1st in AG

7th overall.  

22:19.  

Not bad considering I'm not near the volume I want to be at, coming off an inury etc.  All excuses, but I had fun, got a mug, and I dry heaved at the end.  So I know I put in a solid effort.  

Good luck to everyone else racing.  Racing season is on baby!!!

First half marathon is in the books ...

Don't know my splits yet but I think my first half was slightly faster than my second.

I'm no gazelle like Scott and some of you other beasts but I clocked a sub 2 hour - finishing at 1:59:40.  Slowed at three drink stations (I planned not to get water but my body was telling me otherwise) ... and at mile 12.5 a guy in front of me was stumbling like a zombie and when I passed I looked back and he was ashen, eyes rolling back and not responding to questions.  I debated stopping to assist him but got selfish and ran off course and directed two guys that already finished to bring him to first aid.   Tried to kick after that but had nothing left really.  Think I can do better next time if there are no zombies and if I run with a fuel belt and not a single bottle.

Pace was a 9:08.  I should do a 5k ... my PR is a 24:55 ... I think I should be able to crush that.  I did not barf but at mile 11 when I was kicking hard (went a mile at 6:50) I had to slow down because my whole body got cold and I got chills - never had that happen before and it sorta scared me so I turned it back down and that was pretty much it.  That ever happen to anyone else?  I considered taking the space blanket at the end but figured I would just put on my sweats instead.  

Side note - my son won his age group at his second 5k - small field but there were others in his age group and he is happy so that is all that counts ... hope to make the next one he does.  

Sounds like you learned a few things out there.  Great job and solid time.  You absolutely should do a 5k and grab the PR when you can.  a 6:50 mile at mile 11.  Man, that's awesome.  Congrats on a good race my friend.  

Wow!  Congratulations to all the racers this weekend!!  Ya'll are an inspiration

I got out and did a slow 3 miles WITHOUT cramping for the first time!!  And then went and did another mile on the beach with the hubby.  Good to be getting back in to the swing of things!

Morning!

Its race day baby! I'm sitting here eating some breakfast and picturing everything in my mind- each leg, transitions, and crossing that finish line in under 80!

I'll be back with a full report after lunch. I want to thank you all for the support and encouragment the last 3 months. I could not have done it without you all! I will be thinking of all of you out there on the course.

Will check back later!

Own that course Ashley!!

Very nice race, Paul!! I've gotten tingly like that on a few occasions. For me, it's a hydration issue and happens at the end of a long hot race. How was your hydration?

Scott ... solid performance from you as well. You're going to be tearing it up once you get more mileage on that recovered foot.

**********************

I'm drinking a cup of coffee to "get things moving" prior to my long run ... leaving in about 30 minutes. 16 with 10 at marathon pace. Then I'm volunteering for a 10k ... then I'm taking a nap.

Good afternoon, all.

Let me start with congrats to Paul and Scott on a good race. Paul, a 1/2 marathon at that pace is very nice. I am working towards that kind of distance but still have a ways to go.

Scott, that is some fast running. You would never know you had an achilles injury. 1st in an AG is an awesome accomplishment!

Well, I finally join you from the other side of the triathlon training- one under the belt. Where do I begin...it was chilly this morning. It was 48 degrees and overcast with no sign of sun for the race. My goal as many of you know was 80 minutes. That was based on my training of 8 minute swim, 43 minutes if riding, 25 running, and 4 minutes of transition. Those are the numbers I have been averaging. Being my first race and course unfamiliarity, i would have been happy with anything under that 80 mark.

Today's time off my watch- 72:31!!!! Freakin' rocked it!!! I was pumped!

Swim was 7:39. Swim was a staggered start every 10 seconds. I was about the 28th to start. Not my best time but race conditions change everything- people bumping you, splashing you as you try to get a gulp of air, etc. I settled down after a few laps and kept my focus and pace.

T1- 2 minutes- too long but had to run 100 yards to bike. sat down to dry feet and put on my socks. I messed around trying to get a thermal top on and said screw it! Threw it on the ground, strapped on helmet and shoes and left. I wore my onesie and a headband to cover my ears, no gloves.

Bike- 37 minutes and change. I was pumped about this time! I was anticipating 40-45 minutes. I put some new tires on my bike but I don't know if it helped. It was cold in the beginning but I warmed up after a few miles. It was two 6 mile loops. I kept a good pace the first lap but didn't know what to expect. I pushed harder on the second loop and cut 1-2 minutes off.

T2- Pretty smooth at under a minute. Racked my bike, removed helmet and swapped out shoes. I thought I left them tied but didn't. took off the head band.

Run- 24:26- It was a 1.6 mile out and back through a park. I was very happy with the run. Thats a sub 8 average so I am super stoked if my chip timing matches.

Well, I am officially a triathlete. I feel good right now. I really feel like my training had me well prepared and it was not harder than I thought it would be. It was exactly how I thought it would be with a little faster biking than expected. All in all, thrilled with my outcome.

They just posted the results. My official time was 1:12:27. I finished 11th in my age group of 15 and 51st overall out of 89. The guys ahead of me put up some good numbers. I'm pleased with my finish but thought it might be in the top half....Here is a link to the results.

http://www.headfirstperformance.com/ShelbySeries/Series.htm

 I'll get some pics up later as well.

It was an unbelievable experience- I hope one of many.

Ashley, 

Way to crush the 80 minute goal.  I hope I can exceed my training times as well.

All your training and focus obviously paid off big time.

I will admit, I'm a bet envious.  I still have to wait 4 weeks for my race.

I suggest we all have a toast of some kind to celebrate all our athletes this week.  Well done all!!!

CN

Congratulations Ashley.  There is nothing like the first one.  Great job on staying within yourself and executing a great race.  Now you have a benchmark from which to build on and improve from.  Soak it in and get back at it my friend.  

Craig and everyone else thanks so much.  A toast indeed to all of us.  A great resource and group.  Thanks so much.  

Thanks, everyone.

It just goes to show you the power of the onesie! I enjoyed my triumph yesterday but now it is back to business. My swimming is the weakest of the trio. I need to work on gaining some speed. I'm going to start doing one session a week focused on speed and one on endurance. I will do 100 meter sets to build speed. On my endurance day, I'll focus on going longer without a break. I have a race in May I want to attempt with a 750 meter swim. That will take some work.

Train well today my friends!

Good morning all ...

Awesome day at the races, Ashley!!  So looking forward to my first ... but it won't be until the end of June.

Spent 45 minutes doing a threshold pace workout this morning. TrainerRoad's Thunderbolt workout.
Had a great marathon pace long run yesterday ... 3.5 warmup, 10 @7:08, 2.5 cool down for a total of 16. I was hoping to just hold a 7:15 pace which will put me in place to PR with a sub 3:10. So this was a nice confidence boost. We'll see what the rest of the training indicates for me. My first real benchmark will by my April 14th half marathon.

After ZERO activity Sunday (I needed the recovery day) ... went and did a low stress 7.2 mile run today at a 9:40 pace.  Came home and did P90x chest/back.

The plan for Tuesday - if I am conscious after a 10-11 hour work day - is go directly to the pool from work - swim 2250 meters - then do a 4 mile run in the park (I refuse to do P90x Plyo because I don't want to injure myself) ... hopefully I can be home before 2:30 (when I need to pick up the boys) because my "honey do" list is to 8 things for tomorrow already - at least half involve the boys ... not enough hours in the day!!