Baowolf mentor group is [ Closed ] (Page 29)

Steve- I have heard the same thing about the lats and delts. Not sure how to tell what my stroke looks like. I will check out that book. My stroke may need more improvement than I thought. When you say "shoulder parallel to the ground" are you laying on the ground? I am trying to picture your instructions. Thankfully swim is not my weak sport. Yes, give me the bike or the pool before I hit the pavement in my running shoes. At least there are days when running feels good, so I keep running so I can experience one of those again.

Joe - I checked out mapmytri on my computer last night and found my mile splits. I don't know if you have been getting them off your phone and now you can't because I have never been able to use my phone to get the splits. So maybe you can check out the website on your computer. I know the struggle of getting the fourth run in!

Steve really recommends infinite and I have used perpetuam on long bike rides. I also used it last year during my Oly. One thing different about these two drinks from other training fuels is they contain protein. Some people need more protein than others, but for me I will not be successful if all I take in is sugar calories. Plus with things like infinite and perpetuam you drink it rather than chew it and that was another valuable lesson I learned during my Oly last year - things that need to be chewed need to stay out of my race repertoire'.

Mike - 1100 miles in four days is exhausting. Glad you are home now and can hopefully get back to a normal schedule.

Larry - Looking forward to hearing your race report!

Today I ride 15 miles. Should be good!

Larry, you have very good endurance for a sprint, so you should be able to hit it pretty hard and have enough to not crash on your run.  I am thinking 2:05-2:10/100 on the swim, 18-18.5 mph on the bike and 9:30 to 9:45 on the run.  So a top of z3 effort throughout, not z4 until the last 1-2 miles of the run if you still have some umph left.

I get my splits from my Garmin and set it to record every 1 mile.  There is nothing magical about a negative split other than it teaches you pacing.  If you tend to go out fast and then go boom, running a negative split teaches you patience.  It also tests fitness.  If you are running 7 miles and you are fine for the first 2 and tank the last 5, this is both a pacing and a fitness issue.  If you start out slower and maintain the pace that is better.  Running a negative split is like race simulation, those last miles are going to feel harder than the first miles, so by pushing harder at the end you have the feel for the race better.  But, you have to have the fitness to do that. 

The cord thing you are standing with your upper body semi parallel to the gound, so bent foward similar to swim position and shoulder/upper arm out to the elbow is parallel to the ground on the pretty much the whole stoke (it dips down a bit past half way).  It is the front half that is the hard part.  But as I said my knowledge of swim is not so deep, just trying these things out and feeling optomistic about the swim for the first time in years.  I'm all hrm if I throw in another swim day or two a week, maybe I could actually swim at a reasonable pace.... The problem is I am currently doing RBS 5/4/3 so 12 workouts a week.  So I guess 5/5/5 would be better.... ?  Anyway I am still a work in progress, just happy to have something productive to focus on for the swim. 

Now.. do I run 7 miles during lunch today and take tomorrow off... or do I go the other way around, hrm. 

Bike was actually only 9.5m with some high cadence intervals. I like doing those because afterwards spinning at normal 85-95 cadence seems easy. I did my ride in town today and boy do stop signs slow my pace down. I enjoyed being out there. The best part was trying out my new bike seat. It isn't fancy, but it was $10 and it is more female friendly - so far at least. When I do my next long ride that will be the real test; I am hopeful!

Ya I did the run 8:03 pace negative split, so I didn't bog out like in previous weeks, but ya I can tell I need a break day from the run.  What I really want is for today's swim to go well.  I do have another hobby that takes up about 20 hours a week so I only get 7 1/2 hours of sleep a night.  Now what I should do is get a swim in before work, run at noon and then I would have time to bike after work.  Unfortunately I am not a morning person at all and have commitments a few days a week until 11pm.  Yesterday was perfect, stay up late, sleep in late, swim 1500 yards, eat a banana run 5 miles, have lunch, go bike 20 miles and have time to play around before dinner.  It was a good day 65F perfect training weather, not too dry yet after Saturday's rain. 

Ya riding in the city is a pain.  I can go 100 miles and never have to unclip 8).  I just have to not get between the moma cow and her baby.  We don't actually have any of those stoplight things in our county, but then it is only 10,000 square miles, don't really need one.   

I know I have been MIA the last few weeks, but some recent burglaries have kept me up at ngiht doing surveillances trying to catch these guys, but I wanted to report on my Olympic race last week.

NEW PR for me.  2:47:58!  I was so happy to have a race come together like I planned!

Steve, So I looked at my #'s.  Boy were you right.  I knew my run #'s were low, but honestly hadnt realized they are as low at they are.  EYE opener!   The reason I am currently using BT's HIM training is because Im registered for Vineman Aquabike -Half at the end of July (1.2 swim & 56 Bike). I figured If I stick to HIM training the bike & swim will be covered and if I can get in the scheduled runs it would give me a great idea of just what a HIM demands (in tearms of training)  That said, although been running, definitely hadnt focused or made priority long runs.  I think my longest has been 6 miles...  so, bybassing the Vineman HIM.  Im ok with that.  I dont want an 8 hr HIM!!  And Im not doing one "just to say that I did it"... I want to go in completely prepared!!!  So 2013! So Steve, THANK You for your insight, <kindheared>honesty & experienced Triathlon knowledge!  Appreciate your input.  

 Today I Ran 5 miles with a few friends--5 women, 3 strollers.  EYECHEEWHAAAWHAA.  Id forgotten how much effort it takes to push a stroller with a fat kid in it!!  hahaha.   Swam 2200 afterward.  

Carol, congratulations on a job well done! You did great!!!

I've always been pretty comfortable in the open water.  That is until today.  I went to my dad's lake to get a quick mile swim in.  A family friend was there with seven dogs, and they were swimming.  He had them on shore, and I jokingly said, "they won't chase me, will they."  He said no.  I jumped in and forgot about it.  About 150 yards in I hear him yelling.  I pop my head up, and there are 6 100 pound dogs around me.  One of them swipes his paws at me, and I'm thinking I hope my wetsuit didn't get nicked.  Two other dogs arrive, and the next thing I know I've got three dogs on top of me.  I begin to hit the panic button.  After a few seconds, I grab one of the dogs around the neck, and pull myself up.  The dogs finally settle down, and got off of me.  I swam in to shore, and I stand up on rubbery legs, with my hands shaking.  My wetsuit was torn to shreds. It was a scary few seconds being pushed under by three big dogs in 30 feet of water.  It makes swimming in a triathlon with no dogs, and safety kayaks less stressful.  The guy felt terrible and is paying for a new wetsuit, at least.  Scary!!

P.S.  Swim cancelled for today

I think the most important thing was knowing it was going to be a hot one, then hydrating all week. I did hit every water station and would take a drink of water then dump it over my head so it ran down my back, then I would grab a Gatorade. I think the biggest thing is mentally being prepared for the heat. Only thing I might have done differently was to not weat black socks on the run...

Larry that is one way to simulate an IM mass start, one where you are a 2:00/100 swimmer in front of 1500 1:45 or less swimmers.  Sorry about the experience.  My folks had a golden retriever that would swim with me.  What is your height/weight I actually have a brand new tags on it wetsuit I am looking to sell cheap, but seriously I do have a wetsuit if it would fit you. 

Grats Carol PR is awsome.  Sorry about the swim.

Elena, phew I was worried about you in a HIM walking along on a hot day for hours... Glad you are going to train properly for your solid HIM next year.  Run is the hardest of the 3 sports to just build in the distance for.  Maybe easier to get fast, just not quickly.

James – Great news and congrats on the PR!

Carol – Sorry about the swim. Sounds like a great race overall, and there was even that little positive about the swim which should be a big plus for you.

Larry –Sure must have been scary but it will be one great story. These are stories only Triathletes can tell.

Speaking of stories, I was looking to get in a nice run last night and with the heat decided to take the Rail Trail. Plenty of shade and runs along a river to keep it cool. Checking the weather there was a line of storms moving in but I was determined. Get to the trail head, strap on the camelback and off I go. Trying to go long I dialed it back some. It is about 2 mile to airport at one end of the trail and today I was determined to run continuous and try to go long. The  dark clouds were moving in but I was determined. The Mapmyride showed me at 2.25 miles where I turned around at the airport and I was still moving. The storm was really closing in though and when I got back under the trees it was pitch black. I found a great pace and was still going at 3.35 when my wife called. It was shortly after that that the rains came. I got totally soak. I took the iPhone off the arm band, turning it off and stuck it in my shorts to try and keep it dry. Luckily I had a towel and change of clothes in the truck. I did not finish running the whole 4.5 mile or so but the wind and lightning were scary enough to keep me moving. The trail was dry on the way out and then covered with 2-3 inches of water on the way back. The things we do for fun.

Larry, good consistency on pace and close to your goal!

Good practice Joe, I have done a full HIM and a full marathon in the rain.  Your feet will be fine, but ya it takes a bit of getting used to.  The hardest part is getting out the door when it is raining.  This is another reason to have 2 pair of shoes to rotate, so the other pair can dry. 

Mike, grats on the weightloss.  Sometimes the body just readjusts down a few pounds.  Working out a lot does allow you to have a few slips and not pay too high a price for it.  I worked out 15 hours last week, so roughly 9000 calories burned which meant no weight gain or loss with a few birthday parties where I had some cake... and that extra slice of pizza, and a few snacks...

Carol -- thanks for the hook up on the swim in Dallas. Just signed up for my 1 week free trial, and the southlake pool is just 3 miles from my hotel. Will be going to a class either on Fri or Sat AM. Thanks!!!

Hoping to get in a trainer session tonight, and possibly a brick run. Run tomorrow. Swim Fri, long run Sat AM. Bike on Sun PM when I get home.

Wow, look away for just a minute and so much has happened.

Larry, wow.  Kind of scary

Carol - keep it going

Mike D, you still impress me

I did an OWS in the ocean this morn.  Not at my peak fitness by any means but it was a great workout.  Covered a mile or so.  Last time I swam there with Jim we had some incidents with Dolphins and a shark so needless to say this was more of a conquer the fear swim than a workout.

Still not running,  I decided to just stay completely off of the foot until it heals 100%  I'm at about 25% of my year to date miles on the run but oh well.  I'll get it back....

Spin tonight on my trainer...sufferfest.  Trying to maintain some sort of fitness level.

question about a swim skin:

I am looking at getting one for my HIM in Sept because it traditionally is not a wetsuit legal swim. I have never used a swim skin and not sure if it is actually worth it. Can anyone tell me the advantages could see and if they thought it was worth the investment?

Larry -- the thing w/ the dogs is completely nuts. I'd have been PO'ed beyond belief. Glad he is getting you a new wetsuit, but really WTH is with the dogs??

Mitch -- Dolphins & sharks?? Sharks?? What? I think I could deal with the dolphins, but a shark would make me set some sort of swim speed record I'd likely never be able to equal. .  Just what kind of sharks?