Slornow and Wannabefaster's Winter Group version 3-CLOSED (Page 30)

First-HAPPY BIRTHDAY!

Second-that sucks about running. I certainly don't advocate doing something that is going to cause long term harm but maybe, if its really something you enjoy, you can run a little here and there.

Third-time to become a superstar aquabiker. Lots of races will have an aquabike division. I know Rene did several last year whe she was rehabbing her knee. Something to consider.   

Awesome! School is cancelled today because of  ice . Right now it's still 43 in town. The ice is expected to be here this morning  around  8. Plenty of time to get to the pool and get my 3700 yard swim in before it hits! Longer bike trainer workout on the schedule for later this afternoon. This ice day is going to work out quite nicely.

Jamie-great job getting in the swim and bike. Everytime I read your post about the ToS I think about the scene in Animal House where the pledge is being paddled and after each whack yells out "Thank you Sir may I have another."

I have 3 hearings this morning about 90 miles from here. Everything except Federal Courts are closed due to the weather. Hopefully, I'll be done and home before the weather starts to deteriorate early this afternoon. Light training day with a short run on the calendar.

First...Happy Birthday!  Second, +1 on Jason's advice on the aquabike, and also walking the run part if you want to continue a full-on tri sport future.

And apparently we are the "Ignore Your Orthopedic Surgeon" mentor group , as I was also told by two different orthos to not run again, but here I am running 20 mpw with minimal knee discomfort.  It took a slow and steady approach to it, and I also changed the my training strategy (more often, less per run).  Hopefully it's not the end for you.

Just for the record...you people are CRAZY! 

Erika, Happy Birthday!!

Sorry to hear about the diagnosis with your knee. Aqua Bike races are a lot of fun. It really is a great way to stay involved in the sport. There are also several other things that you might want to consider:

1. Aqua Bike Races

2. http://www.usatriathlon.org/events/usat/2014/09/aquabike-national-championships.aspx

3. Open Water Swim Races :http://openwaterpedia.com/index.php?title=America%27s_Top_100_Open_Water_Swims

4. Bicycle Racing: Women automatically start as a Cat 4 (sorry guys) and there are several bike racing options. Join a women's team, TT, Stage racing, Crits..

http://www.usacycling.org/

5. http://www.rusa.org/ Randonneuring: Randonneuring is long-distance unsupported endurance cycling. This style of riding is non-competitive in nature, and self-sufficiency is paramount. When riders participate in randonneuring events, they are part of a long tradition that goes back to the beginning of the sport of cycling in France and Italy. Friendly camaraderie, not competition, is the hallmark of randonneuring.

6. Ride your bike across America. Go on week long cross state bike rides. Which is a TON of fun. I came to triathlons as a roadie. I've ridden my bike across Oklahoma about 5 times with friends. Bicycle Tour of Colorado is also a great ride.

Before my knee surgery the orthopedic surgeon said I would probably never run again based on the MRI. Once we got in there it wasn't as bad as we expected. Depending on your circumstances there may also be the option of doing 1 short course triathlon per year. I was willing to drop down racing less frequently on short course if that would allow for some participation in the sport.I was also willing to explore alternative injections, shoes and rehab techniques to be able to run. Aqua jogging really isn't that bad and can minimize the pounding on your knee. Alter G treadmill is also a good option. I probably would have run regardless of what the doctor said and suffered the consequences later. My recovery bad has been very slow and filled with a few setbacks. Just don't rule out running totally if it is something that you want to do. There may be other options..

But then again you are talking to another crazy runner/triathlete whose drug of choice is running.

To further paraphrase Chris:  "Success in a 5K is all about how much pain you are willing to endure".

This about made me spit out my coffee. 

Happy Birthday, Erika! Sorry to hear about your bum knees, but I hope you can work out an alternative that keeps you moving and active. Aquabike sounds like a really good idea.

Chris, thanks so much for posting your story from high school about breaking through mental barriers and achieving maximal race effort. It was extremely well written and very timely for me. I think your points relate well to longer distances too -- especially for those of us who are aren't familiar with the concept of putting out maximum effort. I'm preparing for a half marathon this Sunday and this exact issue came up as I discussed my race strategy with my coach. Basically, he broke down my race into three segments:

Miles 1-5: Easy controlled effort, holding back.

Miles 6-10: Pick up pace by 15-20 seconds, still holding back.

Miles 10-13: "At the 10-mile mark, 5km to go, this is when you start racing and shoot for a 7:30 pace. If you are really feeling good and turn it on in the final 5km you could even dip below 1:40. But a lot will depend on hitting that early pace and being conservative."

His words, "this is when you start racing," really jumped out at me. I'd always considered running, and triathlon, as simply something fun and challenging to prepare for and do. Of course, I always want to do my best. But at my age (51), I never really considered that I was actually "racing" and that I should "turn it on in the final 5K." Hmmmmm...

I responded that I appreciated his advice and optimism, but the last 5K is going to be a big challenge for me. At the 10-mile marker, the course takes a U-turn and swings back north. There's a moderate elevation increase and there's usually a strong headwind. I told him I hope I have enough in the tank to finish strong. But that my mental state would be a bigger concern. He responded that the last 5km of the race is "absolutely mental." I just have to "accept that it is going to hurt and keep on going."

Sounds simple enough. So I guess there must be something about pushing through mental (pain) barriers and running a maximum-effort 5K -- no matter the race distance or type. I think this isn't discussed enough in triathlon literature. Most articles and discussions focus on training plans, equipment, nutrition, technique, etc. But there's not much written about overcoming mental barriers in order to put out your maximal effort.

As I mentioned, at my current age, I hadn't actually seriously considered the idea of putting out my maximal effort. I've always figured I'm well past my prime, and I'm doing more than most people my age -- so why bother? Isn't just completing a half-marathon or a triathlon good enough? But after reading your post and thinking more about my coach's response, I reckon there's no reason that anybody, at any age, can't put out a maximum effort and actually "start racing."

- Steve

The first 5 miles are the toughest in a half.  Not because of the effort, but because of the mental toughness to pace correctly.  My HMs have had roughly the same approach, with the caveat that I know the starting wave is going to pull me a little faster than I want.  You also have to adjust a bit to the course like Steve was mentioning.  My local HM has a mile long loop around a resovoir around mile 7.5 that is so easy to just go hammer, but then you get 1.5 uphill miles after that just crush your soul. 

Made it back safe and sound from my trip this morning. Unfortunately, I was not able to get a run in as the gym closed at Noon due to the ice storm. Too slick to run outside. So, I did an easy 45 minutes on the bike to get a little workout in. Everything is closed tomorrow. Still sleeting here with snow later and temps overnight down around 20. Most of the roads are closed due to ice. Will probably be fine by mid morning. I may go into work for awhile if conditions improve.

Tomorrow is 10 min TT on the bike.....I DREAD these! Looked at the graph on my last 10 minute one and my pacing was horrible. I've done a 5 and 20 min since then so hopefully pacing is coming around. Kind of like the conversation about running a 5K......alot just depends on how much pain you want to or can endure. I have literally almost fallen over at the end of these tests before.....drooling, panting, eyes bugging out.  Fun stuff! 

My bike ride was interrupted at the end but for good news.. Information on my blog...

Blanda-love the pictures. Fun to see an area so different from where I am and to see how people train/race there. You look pretty determined going up that hill!