SBR Utopia ~~~~ Permanently OPEN!! (Page 29)
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Master ![]() ![]() ![]() ![]() ![]() | ![]() A big congratulations to all that raced this weekend. ---Adrienne -- You are one fastie. Never forget your heart and love of the run no matter what. ---Matt -- Sweden? Is that the WTC world's? Congratulations. ---Arend -- Your are fast! You should work on your kick. ![]() Edited by BrotherTri 2014-07-17 9:19 AM |
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Master![]() ![]() ![]() ![]() ![]() | ![]() My Musselman race recovery is going real slow....... I made it worst on Wednesday by going into shock after giving some blood for a physical. I got to the second tube felt dizzy and told the lab tech. WHAM........woke up on the floor. I was surprised to see my Doctor and all the nurses over me when I came to. I never had that happen before, it gave me a scare. I was wiped out the rest of day. Maybe its me but I will not be given blood after race again. Today after a 4 mile run I had no color in my face. So a bit concerned and I'll take it ez the rest of the week. |
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Master![]() ![]() ![]() ![]() ![]() | ![]() Originally posted by Fred D I think, well I know from my experience nutrition changes. More so with fitness levels increase and you plan to ride at said fitness leavels. I used a different nutrition plan at Syracuse and failed. Musselman I did well on nutrition. I went slower but same effort. ----- Fred tested his nutrition at his current fitness level and apply it. Well done!Originally posted by axteraa Originally posted by Fred D Race Report is up. I posted a lot of technical power and running split numbers up for those interested. Fred, you mentioned your goal was one gel every 20 mins on the run, that sounds high to me and more than Shane has ever recommended to me. Is that something you've just come up with from past experience and how much did you actually take in? That's something I came up with in training. I need a fair amount on the bike or I seem to get cranky and weak. I do it much more by feel though, as sometimes it's actually 15', sometime 25'. |
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Master![]() ![]() ![]() ![]() ![]() | ![]() Originally posted by Fred D Amen! ---- I feel like such a rookie, making all kinds of mistakes this year. Trying to race like I was 45 again. BAD!!! James....Originally posted by BrotherTri My Musselman race recovery is going real slow....... I made it worst on Wednesday by going into shock after giving some blood for a physical. I got to the second tube felt dizzy and told the lab tech. WHAM........woke up on the floor. I was surprised to see my Doctor and all the nurses over me when I came to. I never had that happen before, it gave me a scare. I was wiped out the rest of day. Maybe its me but I will not be given blood after race again. Today after a 4 mile run I had no color in my face. So a bit concerned and I'll take it ez the rest of the week. Easy swimming and lots of rest James. I am saying this to Fred as well... ![]() |
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Master![]() ![]() ![]() ![]() ![]() ![]() | ![]() Originally posted by BrotherTri Originally posted by Fred D Amen! ---- I feel like such a rookie, making all kinds of mistakes this year. Trying to race like I was 45 again. BAD!!! James....Originally posted by BrotherTri My Musselman race recovery is going real slow....... I made it worst on Wednesday by going into shock after giving some blood for a physical. I got to the second tube felt dizzy and told the lab tech. WHAM........woke up on the floor. I was surprised to see my Doctor and all the nurses over me when I came to. I never had that happen before, it gave me a scare. I was wiped out the rest of day. Maybe its me but I will not be given blood after race again. Today after a 4 mile run I had no color in my face. So a bit concerned and I'll take it ez the rest of the week. Easy swimming and lots of rest James. I am saying this to Fred as well... ![]() Kids these days ... |
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![]() Originally posted by axteraa Originally posted by Fred D Swam this am. Both on the bike and swim my form seems a little sloppy post race. Less coordinated so to speak. Probably normal. So you guys work or your kick in swimming much? Well, based on my two swims this week, I seem to be better after a race! I was working on my kick over the winter and I was seeing noticeable improvements while I was at it. It's been a while since I focused on it though and it's back to it's current sad state of affairs. I think it was that newspaper cover story on you, went to your head! |
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![]() I want to chime in here and thank everyone that commented on my track pacing issues, but especially Adrienne as she gave me my new mantra, save the overacheiving for race day Last week was 4 x 800 and I struggled through as they all seemed "hard," mentally and physically. I wasn't destroyed after each, but it definitely took a LOT of work. I would look at the garmin at the start, add the 800 interval, and try to hit it. Today was 5 x 800, same interval. Heeding the advice given here, I actually turned off the mile auto lap function of the garmin and used it as a watch (imagine that). I took responsiiblity for my own pacing, and figured out what my splits should be at the 100s, 200s, 400s, etc. It was SO MUCH BETTER. The 800s seemed easier. It was less of a mental exercise, which made the physical part easier as well. I learned a lot about myself and pacing (which most of it I already knew, so re-learning), and that I go out way too fast. Knowing the splits allowed me to focus on my form rather than wondering where I was time wise. My interval was 3:40, and I came in at 3:38, :39, :39, :37 and :40 (finally got the last one right). Thanks again to the group for the advice. |
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Elite![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Originally posted by ChrisM Originally posted by axteraa Originally posted by Fred D Swam this am. Both on the bike and swim my form seems a little sloppy post race. Less coordinated so to speak. Probably normal. So you guys work or your kick in swimming much? Well, based on my two swims this week, I seem to be better after a race! I was working on my kick over the winter and I was seeing noticeable improvements while I was at it. It's been a while since I focused on it though and it's back to it's current sad state of affairs. I think it was that newspaper cover story on you, went to your head! There is that. I have a reputation to live up to around here now! |
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Elite![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Originally posted by ChrisM I want to chime in here and thank everyone that commented on my track pacing issues, but especially Adrienne as she gave me my new mantra, save the overacheiving for race day Last week was 4 x 800 and I struggled through as they all seemed "hard," mentally and physically. I wasn't destroyed after each, but it definitely took a LOT of work. I would look at the garmin at the start, add the 800 interval, and try to hit it. Today was 5 x 800, same interval. Heeding the advice given here, I actually turned off the mile auto lap function of the garmin and used it as a watch (imagine that). I took responsiiblity for my own pacing, and figured out what my splits should be at the 100s, 200s, 400s, etc. It was SO MUCH BETTER. The 800s seemed easier. It was less of a mental exercise, which made the physical part easier as well. I learned a lot about myself and pacing (which most of it I already knew, so re-learning), and that I go out way too fast. Knowing the splits allowed me to focus on my form rather than wondering where I was time wise. My interval was 3:40, and I came in at 3:38, :39, :39, :37 and :40 (finally got the last one right). Thanks again to the group for the advice. Good stuff, great pacing! |
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Master![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Fred - just read your race report - awesome race-day plan and execution! To think that just a couple of years ago you swore off both coaching and Power Meters! Interesting to read you have pop tarts for race day breakfast - that is a new thing for me this year. I hardly eat much of anything out of a box like that, but my coach has actually suggested that I try eating more crap (i.e.: high glycemic "white" carbs) before the race - and I am a little embarrassed to say I like it! training and racing for shorter stuff this year I hardly worry about nutrition, but or longer course racing I would eat a gel every 30 minutes on both the bike and run, but no sport drink on the run. From your report it sounds like you are not worrying about getting the whole thing in, which is smart - you can really lose your focus while fiddle-farting around with nutrition. So if that is what you are doing then every 20 minutes or so make sense to me. I also find eating on a schedule helps break the race up into digestible (ha!) chunks - I have my bike computer beep at me every 30 minutes just to remind me. |
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Master![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Originally posted by ChrisM I want to chime in here and thank everyone that commented on my track pacing issues, but especially Adrienne as she gave me my new mantra, save the overacheiving for race day Last week was 4 x 800 and I struggled through as they all seemed "hard," mentally and physically. I wasn't destroyed after each, but it definitely took a LOT of work. I would look at the garmin at the start, add the 800 interval, and try to hit it. Today was 5 x 800, same interval. Heeding the advice given here, I actually turned off the mile auto lap function of the garmin and used it as a watch (imagine that). I took responsiiblity for my own pacing, and figured out what my splits should be at the 100s, 200s, 400s, etc. It was SO MUCH BETTER. The 800s seemed easier. It was less of a mental exercise, which made the physical part easier as well. I learned a lot about myself and pacing (which most of it I already knew, so re-learning), and that I go out way too fast. Knowing the splits allowed me to focus on my form rather than wondering where I was time wise. My interval was 3:40, and I came in at 3:38, :39, :39, :37 and :40 (finally got the last one right). Thanks again to the group for the advice. Awesome Job, Chris - sounds like you worked the track exactly right this time around. I have found the track and the pool to be very similar - because of the precisely controlled environment you can ditch all the high-tech gear for a change and really only need a pace clock or basic watch. in both the pool and on the track I too work out my splits per 100 and just watch the clock: eventually you get really, really good at hitting your times spot-on. I was on the track yesterday with a series of "comfortable fast" 200s and 100s: 6x200s in :38 and then 8x100s in :14 - after a good warm-up I was able to hit the targets perfectly. The funny thing though is after I do track work my coach will usually have me do a 400 or two at race-pace and I am always terrible at that after doing speed work. My first "race-pace" 400 was in 1:20, so I slowed it down a lot and the second one was 1:28. They should have been 1:36 or so. Heh. Ah, well. The other really funny thing I always think about when on the track there running "fast" - Usain Bolt's world record 200 is twice as fast as I was running mine in. Just crazy. |
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Master![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Originally posted by BrotherTri My Musselman race recovery is going real slow....... I made it worst on Wednesday by going into shock after giving some blood for a physical. I got to the second tube felt dizzy and told the lab tech. WHAM........woke up on the floor. I was surprised to see my Doctor and all the nurses over me when I came to. I never had that happen before, it gave me a scare. I was wiped out the rest of day. Maybe its me but I will not be given blood after race again. Today after a 4 mile run I had no color in my face. So a bit concerned and I'll take it ez the rest of the week. Ugh - scary stuff, James - at least you were at the doctor when you hit the floor. I agree with Fred - you guys need to take it easy. You just did a HIM for goodness sake! |
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Extreme Veteran![]() ![]() ![]() ![]() ![]() | ![]() Originally posted by Fred D Swam this am. Both on the bike and swim my form seems a little sloppy post race. Less coordinated so to speak. Probably normal. So you guys work or your kick in swimming much? I think it's safe for you to step in and call it an end to the thread. |
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Master![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Originally posted by mcmanusclan5 1:20/100? Does a downriver swim count? Nice swim. James and Fred - great racing! Jason, what, you can't fake a HIM to get in the lottery? In other news, I got a roll down slot to Sweden! Not a big deal to most, but I'm psyched for a "reason" to drag the family there next year. Triple Oly is gonna put a hurt on me, though. Gotta get back at it in earnest! Hope everyone had a good weekend. Matt Matt - that is VERY EXCITING news! Congratulations - no way I would pass up that opportunity. It will hurt, but I know you will be well prepared and ready for it. You will have ablest - long forward to following you along. |
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Master![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Originally posted by Asalzwed My race report is up Adrienne - really great perspective on your race! (Yeah, I am siting here in compression boots catching up on all my race report reading). It is indeed an honor and very humbling to have one of the top-ten fastest 10k runners in the US in our group! Now I know that might come across as a little joke of sorts, but I really mean it: It really is remarkable to have so many smart, hard-working, level-headed and FAST racers in this group. For me I find every member of this group to be very, very motivational. Knowing that you are all here often gives me the extra push I need when the going gets a little tough in training or on race day. So, a sincere THANK YOU ALL for that. After reading everyone's race reports from the past few weeks I really am genuinely humbled (and fortunate) to be part of this group. |
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Elite![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Originally posted by marcag Originally posted by Fred D I think it's safe for you to step in and call it an end to the thread. Swam this am. Both on the bike and swim my form seems a little sloppy post race. Less coordinated so to speak. Probably normal. So you guys work or your kick in swimming much? I suspect a /end thread would work about as well here as it did over in TT. Marc, you've been really (really) quiet here all summer. What are your race plans - anything other than 70.3 WC? I know you did Syracuse 70.3 on what was apparently a brute of a course. |
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![]() Originally posted by axteraa Originally posted by marcag Originally posted by Fred D I think it's safe for you to step in and call it an end to the thread. Swam this am. Both on the bike and swim my form seems a little sloppy post race. Less coordinated so to speak. Probably normal. So you guys work or your kick in swimming much? I suspect a /end thread would work about as well here as it did over in TT. Marc, you've been really (really) quiet here all summer. What are your race plans - anything other than 70.3 WC? I know you did Syracuse 70.3 on what was apparently a brute of a course. I heard a rumour about a Canadian in Vegas...... Edited by ChrisM 2014-07-17 5:04 PM |
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Extreme Veteran![]() ![]() ![]() ![]() ![]() | ![]() Originally posted by axteraa Originally posted by marcag Originally posted by Fred D I think it's safe for you to step in and call it an end to the thread. Swam this am. Both on the bike and swim my form seems a little sloppy post race. Less coordinated so to speak. Probably normal. So you guys work or your kick in swimming much? I suspect a /end thread would work about as well here as it did over in TT. Marc, you've been really (really) quiet here all summer. What are your race plans - anything other than 70.3 WC? I know you did Syracuse 70.3 on what was apparently a brute of a course. I have been dealing with problems that move from the hip to the adductors to the groin, to the hipflexors, back to the glutes....name a muscle in the hip area, it pops up there on a given day. It's mostly very very tight muscles, so I am trying to figure it out. I did Syracuse in half shape. I did no real speed work this year so I am not in prime shape I will do 70.3 WC and probably Silverman. Maybe on Oly. I will do FINA worlds. |
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Extreme Veteran![]() ![]() ![]() ![]() ![]() | ![]() Originally posted by ChrisM I heard a rumour about a Canadian in Vegas...... Ya. I registered. I am probably going to try to peak for that rather than WC. I would like to swim and bike well at WC and do all 3 well at Silverman. |
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Master![]() ![]() ![]() ![]() ![]() ![]() | ![]() Originally posted by axteraa Originally posted by marcag Originally posted by Fred D I think it's safe for you to step in and call it an end to the thread. Swam this am. Both on the bike and swim my form seems a little sloppy post race. Less coordinated so to speak. Probably normal. So you guys work or your kick in swimming much? I suspect a /end thread would work about as well here as it did over in TT. Marc, you've been really (really) quiet here all summer. What are your race plans - anything other than 70.3 WC? I know you did Syracuse 70.3 on what was apparently a brute of a course. You can't end the thread before we talk about flip turns! |
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Extreme Veteran![]() ![]() ![]() ![]() ![]() | ![]() Originally posted by spudone Originally posted by axteraa Originally posted by marcag Originally posted by Fred D I think it's safe for you to step in and call it an end to the thread. Swam this am. Both on the bike and swim my form seems a little sloppy post race. Less coordinated so to speak. Probably normal. So you guys work or your kick in swimming much? I suspect a /end thread would work about as well here as it did over in TT. Marc, you've been really (really) quiet here all summer. What are your race plans - anything other than 70.3 WC? I know you did Syracuse 70.3 on what was apparently a brute of a course. You can't end the thread before we talk about flip turns! It's funny you say that. At one point, the thread was poking fun at the French (my fault). My father was a pretty good swimmer. He was the Junior French Champion at 18. He was an alternate on the 1952 Olympic team. (For the record, I got my mother's genes) His best friend was named Jean Boiteux and was the first Frenchman to win an Olympic gold in the 400m. More famous than the swim, was the fact his father jumped in the pool to congratulate him. Big stink. They nearly DQ'd him. This is the video http://www.britishpathe.com/video/oly12-helsinki-olympics-swimming-... At around 2:15 you see his father jumps in the pool a) back in 1952 they didn't do flip turns. This surprised me b) they had pretty strong kicks Edited by marcag 2014-07-17 6:55 PM |
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Extreme Veteran![]() ![]() ![]() ![]() ![]() | ![]() Originally posted by Fred D I know injuries pretty well and I certainly understand racing half trained ala mont tremblant 70.3 last year. Are you doing massage for the tightness? Trigger point stuff? I am working with a guy that does ART, so he fixes the seized up muscle, but not the the root cause. I think, it's about more stretching and probably building up strength where there are some deficiencies (weak adductors and maybe glutes). And recognizing I am not 20 anymore :-) |
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