RFP GROUP - CLOSED (Page 30)

Damn I must have just missed him!!

CONGRATS KC!!!!!!!!!!!!!!!!!!!!!!!!!

Hi everyone, I'm a friend of KC's and have been lurking here on and off for a bit to see what I could learn (and to keep an eye on KC's IM progress). I messaged Tim about hopefully joining the next RFP group you guys start up cause you all seem like an awesome bunch of folks and really supportive of each other, but he said to me no need to wait, so here I am.

Before intros, I just want to say a BIG CONGRATS TO KC!! So proud of you my friend and so inspired by you also! I had no doubt at all you'd nail it, and hope you have an awesome victory celebration, you earned it!!

Okay so a bit about me, here goes...

NAME: kruzmeister / Simone

STORY: I'm a 43 year old Aussie female and live in Bendigo, Victoria, a south eastern state of the Aussie mainland. I have always been into sports, played volleyball and tennis in junior high and also started training in the martial art of Taekwondo at age 13. I moved interstate and joined the police force at 21 and I did a few open water triathlons about 18 or so years ago now to keep fit for work. Even back then I always dreamt of doing an IM, but I guess work and other things got in the way and life took a different path. I left the force (due to burn out) and returned home to Bendigo a bit over ten years ago and got back into my Taekwondo training. I did exceptionally well and won state, national and international championships. On the professional side of things I couldn't find work and ended up going back to uni to do a degree in I.T. and visual arts, but things began to go pair shaped towards the end of uni and I was diagnosed with bipolar/depression in 2006.

Suffice is to say there has been a lot of ups and downs since then and I've had to give up a lot of things (like competing in Taekwondo) just to keep my head afloat. My weight has spiralled out of control along with my emotions (went from 52kgs to 80+kgs in 18 mths) and I've pretty much struggled since with my confidence, particularly in social situations. In October last year an old friend of mine competed at IM Kona for the second time and it was like a light switch just went off in my head. I decided to set myself the challenge of doing a triathlon to try and kick myself in the butt and force myself back out into the world. I needed a purpose and some direction and I decided that triathlon was it. It took me a week to find the courage to go the pool for the first time and also go out on my bike, but I did it. Happy to say I've done two sprint races at my local tri club, one in Feb and one in March this year and have lost around 8 kgs, but still have lots of work to do. My ultimate goal is to do an IM, but before then I have to get the rest of my life sorted out, lose some more weight, get well mentally, find a good job, etc. I have hope I will get there with a bit of guts, determination and lots of hard work. Life is precious and we owe it to ourselves not to take it for granted I reckon.

FAMILY STATUS: Single, no kids

CURRENT TRAINING: I'm starting a 16 week Oly program tomorrow and hoping that structure will help me keep on track with my training. Winter has been brutal and training has been on and off (more on than off thankfully!).

THIS YEAR'S RACES: I am hoping to do several club sprints, probably starting in October. Our club holds monthly meets about 4 kms from my place which is handy. But I would also like to push the boundaries a bit this year and do a couple of bigger races in Melbourne (the big smoke!). These will be open water tris and the atmosphere will be hyper, so that will be a good test for my anxiety. I would also like to do a couple of Oly's this season, as my goal is to train for a HIM next year (Shepparton 70.3 in Nov or Canberra 70.3 in Dec). The year after that (2014), I'll be looking at my first IM, maybe IM Melbourne or IM Port Macquarie.

WEIGHTLOSS: Gah!!! I had the BEST six pack when I was doing Taekwondo and I want it back!! LOL!! Seriously though I want to get my weight back down to around 55kgs, for one thing it will help me enormously on the run and bike as I am painfully slow in both. Nutrition is definitely the hardest thing for me cause I am an emotional eater (hence putting on nearly 30kgs in 18 mths!). But I just have to be tougher on myself and eat cleaner, and stay away from the chocolate!

Okay so that's it, hope I didn't bore you all senseless. I am really looking forward to getting to know you all and again Tim I really appreciate you allowing me to join the group. I cannot wait to support and encourage you all in your goals and vice versa. One thing I've learned is that if you have someone to support and encourage you (and kick you up the butt when you need it) you are more likely to get on with it and train, at least I know I am.

Wishing you all a great weekend!

Good Morning Team RFP!

1st - Welcome to my good friend Simone - so awesome to have you with us. I want everyone to know I noticed Simone on here several months ago and your story Simone is inspiring. I also want this team to know that she is
so kick A$$ she sent me (on DVD) all the way from Australia, every Kona race from 1991-2011 as inspiration. Simone - YOU ROCK!

2nd.

I am lost for words as I try to type something here about my day yesterday and how much all of you have inspired me, helped me, put up with me (you know the swimming thing ) and meant to me. I found this site well over a
year ago when I decided to take this journey and we have had members come and go here but everyone has contributed to my journey and to me becoming an IRONMAN. 
   
Every single one of you has inspired me. I have not shared all of my life with you but over 2 years ago I had some things happen in my life that made me change direction and for some reason I found this sport and am thankful for it. 19 months ago I could not swim a lap of a 25 meter pool; I did not own a bike to speak of and would not run around my block but now I am an Ironman.

I turned me blackberry on when I crawled back to my hotel last night and was overwhelmed with emotion from the fact that all of you were so connected and thnking about me.

I will write more when I get back to Canada next week but for now - I am getting ready to limp back to the Ironman expo to pick up my bike and swag. My body hurts, I did not sleep, up most of the night with the chills and sweats, but I am drinking sports drink trying to get back to normal.

But before I go, I want you all to know one more time how much I appreciate your support in me becoming an Ironman yesterday. It was amazing and all of you know I am with you every step on your journey to becoming an Ironman. (God I love that LOL)

Have a great day team - I am thinking of you.

KC

Congrats IRONMAN KC

I used you finishing Ironman to distract me during my short International today-RFP all the way

Hey Team - just woke up from a much needed nap and getting ready to pack the gear for the long trip home tomorrow. Wow I can't believe all the stuff we drag around with us on races LOL.

Quick update on the body - IT IS WORKING .

Thanks Kevin (nakdboardr).

KTC - not sure if I mentioned this to you or not but I signed up to be a volunteer at Louisville - I will be at teh practice swim on Saturday morning working for a couple of hours and I will be in T1 from 7-10 on race day. I will also be at the finish line screaming for you! I will send you a message on FB as well. I would love to meet you and your team when I am there.

Stay safe everyone.

KC

Glad to hear that the body is still working KC.  If you are driving back tomorrow plan on lots of stops as you really should be stopping to stretch your legs out.  I know you will probably want to get home as soon as possible you will appreciate all those stops in the long run.  (take it from someone who works out of her car and drives a lot!)

So happy to hear that you are volunteering in Louisville!  You will for sure get to meet the team.  

Congratulations IronMan.  Welcome to the fraternity.   No one can explain what it's like.  You gotta be there, right KC?  It was a spiritual experience for me.  I can't wait to do it again.  

You rock.  Brag for the rest of your life, man.  You deserve it.  

Tim, you are next buddy.  I'll be there. 

It is NOT harder to watch IronMan than race one.     

Hi Team,

hope everyone is having a great day/morning/evening

Deb - Thanks for the warm welcome, I'm totally rapt to be a part of this great team, only hope I can live up to the name RFP, you guys are all absolute machines! By the way, love your handle!

KC - I had a tear in my eye reading your first post back from IMNYC, you have no idea how much your efforts have inspired me. Sounds like it was an ordeal just to get to the start with all the ferry hopping, look forward to reading your race report and glad the body still works! Have a safe trip home my friend!

Had a good run this morning, did 6kms, first road run in a few weeks so took it fairly easy. Today is day 1 of my 16 week Oly program and I have a swim programmed for this arvo too, so looking forward to that.

I have a question for the team in regards to this program I'm doing. Its based on the 10% weekly increase with a 3 week build / 1 week recovery cycle. The swim workouts are based on distance, but the run and bike workouts are both based on time. I am painfully slow (my bike pace is 18-20km/h and run pace is 7.30-8.00min/km) and I know that the times set on most of these programs are based on paces more like 25-30km/h for bike and 6min/km run. So my question is this:

Should I just continue to follow the time's that are set for each workout, or should I adjust the distances for my slower pace, which means more time on the bike and run?

Thanks in advance for any advice

Edit: Had a great swim (1500m)

i train using time for both the run and the bike and I am slower then most. It is hard to get use to in the beginning but I do believe in the long run it helps you.

Last night we received an offer on our house.....been trying to sell our house since the first of the year. I had predicated that something like this would happen right before my race and BAM. We want to move out of state and haven't planned on anything till our house sells and now so many thoughts are running through my head of what we have to do between now and when we move. The hubby is just telling me to relax and just focus on one task at a time and that is the race.

Simone do you use a HR monitor while training?  The one thing you want to have is a way to accurately gauge your effort during those timed workouts.  Just going off pace can be difficult and not that consistent.  I find that some days my Z2 effort is much harder one day and the next day is very easy.  Without the HR monitor or power meter I would most likely be either under training or over training.  Which program are you using?  A BT Program?

I would highly recommend you look into HR training especially if you are planning on doing an IM down the road.  Most of your aerobic workouts will be done in Zone 2 and your speed workouts in Zone 4 or 5.  Does your plan offer any effort guidelines or only pace.

Some of us are not gold medalist swimmers like KC who can swim an Ironman 2.4 mile swim in under 1 hour  so we have to base it off of effort instead of pacing.  

There are a bunch of us who use the HR method so let us know if you have any questions or need advice.

Congrats on your house offer.  Look at it as a great hing that will help you keep your mind off Ironman during your taper!  So are you getting PUMPED!!  After following KC I am so ready to get this thing going.

Are you going to be using your Garmin tracking device for the race?  Is there a site that we can all GPS track you on for Louisville?

Hope your taper is going good!

Well I had an interesting weekend.  I took off work Friday so that I could get my long ride in so i wouldn't have to worry about it in Michigan.  I got 85 miles in just over 5 hours in the worst headwind I have ever had to deal with.  I then got a 30 minute run in and felt great.  Unlike my last long ride where I pushed a littel harder I was using this ride to get my nutrition and timing dialed in.  I also used Endurolytes for the first time.  Overall I felt great and had zero issues.  I think with cutting back on the Perpetuem to 1.25 scoops an hour from 1.5 and using the Endurolytes it really helped.

I was hoping to get an OWS in Lake Michigan as we were staying right on the beach but the waves were terrible on Saturday and Sunday the lake was like 50 degrees -ugh.  We ended up getting home late on Sunday so I pushed my 2.5 hour long run to this morning but when I woke up it was raining and my future Ironman a** was not in the mood to run in the rain for 2-1/2 hours.  I am kind of worried that I slacked off this weekend but I have made a mental note to just kick some butt this final week of peak and nail all my workouts and go out with a bang! Hopefully it works haha.

KC- Congrats!  I have been swamped with training this weekend and other things, but I was following you on my computer and phone all day!!  You were motivation for me to get out there for my long run!  I kept thinking...14 miles is nothing!  KC is dominating 140.6 miles right now!

After reading about your race, I am feeling better about IMWI.  I rode the course in Madison one last time yesterday.  I am feeling better about making the bike cutoff.  I think as the training has ramped up, and it's getting closer, I keep feeling more and more anxious about it.  I keep thinking about my grandma though, and it helps me push through.  I finally wrote on my blog (been a little behind on that and logging workouts due to the increase in volume with training) and wrote about the influence my grandma has had on this journey.  My race shirt for my support crew has her quote on the back.  (Plus the front is a pretty creative design, if I don't say so myself- http://www.customink.com/signup/19lt8nt9?pc=SUS-51098&cm_cat=fa... of my former students mailed me a postcard from Kona with the Ironman on it (her aunt lives "Impossible is just a big word thrown around by small men who find it easier to live in the world they've been given than to explore the power they have to change it. Impossible is not a fact. It's an opinion. Impossible is not a declaration. It's a dare. Impossible is potential. Impossible is temporary. Impossible is nothing." Followed by, "Go get it JT!"

I think once I get to taper, I will start to calm down.  I think before when it was farther away, it didn't seem as daunting...now it's only 27 days away!

KC, again Congrats, and I can't wait to hear more about your day...I saw they suspended registrations for IMNY for next year...

Happy Training!

Jenny

OH!  On a side note, made a huge discovery on nutrition...fingerling potatoes (the little ones!) are amazing for the bike...microwaved them for 5 min and sprinkled salt in the baggie with them (if you mush them a little first, the salt gets stuck to the inside).  They worked perfectly for me on the bike along with mini Clif bars, Gu gels, and powerbar blasts.  I also used a bottle of Accelerade and Endurolytes and drank 5-6 liters of water. 

Hi Team,

hope you are all traveling well, wet and windy day here in Oz, good for running, not so good for cycling (love my new trainer!).

krazytallchick - thanks for the warm welcome and the info  and congrats on the house offer, hope it all goes smooth for you. Your hubby is a wise man, keep the focus on your race, the house stuff will be there after you are declared an Ironman! How long to go now?

Tim - I'm not doing HR training yet but I'm very interested in doing it. I read a bit about it a few months ago, but I found the concept of testing to work out your HR zones a bit confusing, would be more than grateful for any help in that area. I have an old Polar HR monitor, ironically that I bought 18 years ago when I was doing Tris back then, but never actually used it, but it still works. It is very basic so I may upgrade it. The program I'm doing is from an online app, but it is very similar to the 16 week 3x oly BT program. It uses RPE or HR zones (I'm presently going by RPE till I can work the other out).

Well done on a great ride by the way, the bike is my nemesis, haha, especially in a head wind. I can run in rain, wind or hail, but on the bike I am a complete sook! Glad the nutrition went well for you too, that's something else I'm gunna be nagging you about later on down the track!

Deb - Thanks for the feedback, yeah I'm tending to think in the same vein as you. I obviously don't want to overtrain, but I don't want to come in under trained either. It probably doesnt matter so much for me this year cause I'm only looking to do Oly's and even with my pace the times stated allow me more than enough mileage to cover the distances, but next year I'll be training for my first HIM, so that may change it a bit. Hopefully by then I will have lost some poundage and be a bit faster too.

So sorry to hear about your father, my dad suffered from it most of his life too, being on the bipolar spectrum mine cycles thankfully as I just couldn't imagine feeling that way day in day out for years on end. As you say, you gotta fight back when the darkness hits and like you, I find training helps enormously. Getting involved in triathlon has definitely been one of the wisest decisions I've made.