Shellback1998 Group - FULL (Page 31)

Hello everyone!  I'm back from Reno's USBC Open Amateurs National Championships.  Wow, what a crazy weekend! 

@Everlong -- Dude, you should have grabbed that shark guy's fin!  I'm surprised as well that he was allowed to finish the race.  Grrrr!

@Tashia -- Nice on the sub 9min/mile pace!  =)

@Daniellh -- Xterra wetsuit eh?  Cool!  I'm glad you liked it!  Mine is on its way!  Super excited to give it a try myself!

@Twin Peak -- Thanks for your report summary.  I think you did great!  As Thor said, really good info for us newbies.  ^_^

For who I didn't reply to directly, I did read your posts and looks like we're all training really well!  As for my bowling weekend, my teammates thought I was crazy about swimming on Saturday a few hours before our team event competition happening at 8:30pm but I did an easy freestyle pace regardless at about 3pm since I had the pool all to myself.  I did some flip turn practice when a family came over.  I'm getting better!  Now I just need to learn how to breathe out of my nose while turning so no water gets in there making me feel odd after leveling out.

Saturday Team Event results:

Personally shot 192, 180, 210 = 582.  It wasn't a too brutal sport condition but I'm glad it favored my bowling style (not too much of a wide hook or super straight).  It still required you to roll your ball consistently with the correct speed and ball rotation.  My team did not bowl consistently well by way of only a couple of us would do well in each game while the others struggled.  So I don't think my team will place very high vs the rest of competitors.  Ughh...

Sunday Singles and Doubles Event:

Same story here!  My doubles partner and I blew the first game as we both shot 160 something (we both average 210+) 2nd  game he shoots 216 and I shoot 180.  3rd game I shoot 212 and he shoots 172.  Gosh, we felt pathetic! >.<

As for the Singles event, we had to move lanes and the approach on that pair was sticky near the foul line!  I nearly fell over twice!  I had to change my shoe slide (I have interchangeables) and it helped but even that needed to get adjusted as I was sliding too much at ball release.  Scores were 153 193 220 = 566.  A 620 series scratch will just about guarantee winning something.  Argh!  Didn't even make that.  What a mediocre performance but I'm happy that I got to compete in Reno again.  Once of participants in our competition group shot above 250 during the Doubles event and received a certificate of recognition for that though!  I was so happy for him and that someone from our group won a really nice award.  Next year, the tourney is going to happen in Baton Rouge. =)

Oh yeah!  There was a 70 mile bike race event going on in Reno and I chatted with a few of the racers on the flight home this morning.  They were fighting numb hands, toes, and feet!  Alot of them were complaining about the hills hehehe!

Welp!  Back to training for me!  Swimming tomorrow yeah!  =)

~Roland

My first pace was 10:09 for the first five miles. 11:43 after that. I averaged between 136-142 for my heart rate depending on the hills I hit, and of course, it was slower after I walked some. This summer, it's a goal of mine to get through the entire 8 miles running.

 Well with both of those variables, I'm sure you'll be able to do that. Keep in mind though the stress running puts on your body. No more than 10% a week. 

However, the best bang for your buck. 

The bike is a double shot, as it improves your cycling speed and your running durability MUCH more safely than running.

I'm sure, Shark Boy was DQ'd from the race anyway and that you are correct in which he was just there to aggravate people. I personally would have taken him under the water and punched him. 

I thought about catching him and doing a rodeo until he the bottom of the Charles.

I have a stinger in my neck so I took the day off. It bothers me about two days a year and better today than this weekend but is from opening shock of 1500 skydives.

I'm all into sportsmanship and everything, but someone like this deserves it. I was in a pile on my first two OWS's and I wimped out and slowed down. On my last one which was 1000 meters, I had  goal in mind and two girls got on either side of me elbowing, etc. So, I just kept swimming and elbowed back! I didn't want to do it, but that was my race too!

You're a competitor and as thus harder on yourself. Just wait until Monday when I b!tch about my Olympic!!!!!

Wow, it sounds like everyone is doing great.  Roland - I'm glad you had fun in Reno and since I usually am lucky to break 100 so you are my hero.

Twin Peaks - way to go.  It seems like you ran a smart race.  Were the weather conditions different this year?  I am very slow when I transition in my bricks and I am thinking that this is where I will loose time but that's ok.

Guess what, I am so excited. I think I have the OWS.  I went in the middle of the lake with my sister and we swam, and swam, and swam.  I could do the freestyle like in the pool.  I alternated with the freestyle, breast stroke and side stroke.  It was like in the pool.  What helped me were a couple of things (for those non-swimmers like me).  First, my "new" wetsuit seems to have loosened up alittle.  Second, I really pull up my sleeves so the shoulders have lots of room.  Third, the water has warmed up some and last, the fear factor is gone.  Still need to practice for endurance but I think I'm over the worst part.

Leg spasms last night for my mom, but we are at the cabin instead of the hospital.  Up every 2-3 hours.  Big yawn.

Thor - I know you canadians are tough, but don't freeze to death with the swim.  Did you check used wetsuits on amazon.

Linda

The morning started out well, I had a great run - ran 5.4 miles.  I went 100% based off of how I was feeling and my HR.  I was in low-mid Z3 the whole time and felt great!  One problem is my left knee is giving me some problems and is pretty sore.  I had this problem last week when I did a non-training workout (cardio kickboxing) and I over extended my knee in the kicking.  I took some Advil and have some heat on it now.

Well as Linda knows we are having a 102 degree day here in Minnesota, which I thought would be a perfect opportunity to do my OWS of the season.  I don't have a wetsuit and since it has been relatively cold this spring, many of the lakes are still in the 60s.  But, I did find a lake that was in the mid-70s and the water felt great. 

Aside from the soreness in the knee had a pretty good training day.

Here was my workout for tonight -- I biked to town from my house (6.5 miles) ran with my Couch to 5K Class I teach (about 20 mins). Biked to the drugstore. Biked to subway and ate (there's my NUTRITION, Scott). Biked home (6.5 miles). My average speed was 14.8 which is a HUGE improvement for me! I looked at the data on my iphone GPS and when I started out, I was lucky to average 11mph. Hope everyone else had a good night!

Joy

Good for you! Sounds like you had a great evening training...

Scott

Soo...... How did the swim go? How far did you swim? How long? Great job on the run... It's good every now and then to run on feel, but make sure you keep focused on the goal and not to "Light a match" getting your HR high,  you've been great building that aerobic base up.  Even though it's 102 degrees, make sure your taking a lot of fluid in. Make sure you're at least drinking 120 ozs of water a day. Great progress!

Scott

I'll be out of town this weekend, so I had to bump my long bike up to today.  And since I have to train early morning/late at night due to work/family stuff, that leaves me one option.....the dreaded trainer.  Nooooooo!

2 hours this morning, 2 hours tonight.  Pretty miserable.  A combination of Netflix and Pandora kept me sane this morning.  I'm not sure what I'll do tonight.

Have a good hump day everyone!

I take gels and water on the sprints I do. I am prone to low blood sugar and they tend to give me an energy boost.  I take one before, one during the bike and sometimes start of the run. It just depends on how far I plan to bike. I got that running in water feeling after my last race and 17 mile ride. That's when I decided to get clips and bike shoes!

So, As all of you know I had my first triathlon of the year this past weekend. I was pretty disappointed with my performance and after talking to my coach he cleared a few things up for me. I've been doing most of my training in my aerobic zones, and not so much in my anaerobic zones like last year.  So here is how my day went. 

I arrived at transition early as I always do. I like to relax and take my time. I usually get on my bike within 2 hours and bike high cadence low speed to start the  blood flowing in my legs. After biking, I run about 1/2 - 1 mile introducing some speed ups.  Finally, I come back into transition and put  my wetsuit on. I always warmup swimming and I did that as well. It was , a relative cool day but I was starting to get hot so I stayed in the water as long as I could. I was in the first wave start. We had our pre race meeting, and myself and the rest of the wave including the RD walked to the end of onset beach. We all activated our timing chips and started to tread water. The RD counts down 30 seconds.... the the horn blows off. Now you all know how much I hate swimming, My swimming was slower than normal today. Well, I thought I did.. I did a 1/3 of a mile in 13:46... I enter T1, take the wetsuit off, and on my bike within 1:22, I got on the bike and began biking with my HR high, Usually leaving the water, my HR is in the 150's but today it was in n160's. So I only stayed in the aero bars for 5 mins and my HR was high, so I got up and went into the pursuit bars. Once there, I hammered the Bike, not as fast as I can go, because on Sprints, I can average 22-23 mph on the bikes. But for this race, My average was 20.4 mph, and my power output was 310 watts.  I enter T2, take my helmet off, put my shoes on and begin running  within 58 seconds, now, my HR was high, so I knew I didn't have that much I could push. Well, I finished my 5k in 23:07 for a pace of 7:27 / mile with an average HR of 172, which is slow for me. for a total time of 1:08:00 great for 89th overall.  I know it's slow for me, as I can run a stand alone 5k, under 19 mins at that HR.

Now, after talking to my coach, he was impressed in what I did on the training I have done to date. I am training my body for long distance and not short. So, none of my workouts to date have been V02 max ( speed training)  Just this week, I've started speed work so I look forward to my next sprint at the end of July. I have a few weeks left until my first HIM of the season on July 10th, I have 16 hrs 38 mins training this week, 17 hours 24 mins training next week, 9 hours 31 mins the week after, then 13 hours, 15 mins  finally my taper and race the following weekend.  

So in closing everyone stay focused with your training. Trust your training plans, and stay committed and I know each of you will succeed in each of your endeavors.

Scott 

Nothing wrong with that, just was giving an insite that you will not BONK if you don't... Whatever you do to get you through the race, is what you need to do. 

That's a great workout!  Have a great weekend... Going anywhere special?

Yeah, my family's renting a cabin in Gatlinburg, TN for the weekend.  It should be a great time. 

Awesome have fun! Stay hydrated....