RFP GROUP 2013 - CLOSED (Page 33)

So today - I biked - I ran - Blah Blah Blah.

The good news - March Madness  which means Augusta and the Masters is real close.

KC

The IT band is a problem child.  Mine flared in 2010 after a HIM.  Been using the Rumble Roller ever since.  Great tool.  Like deep tissue massage.  MUCH better than the tradition foam roller or even the TriggerPoint.

I have no plans at the moment to do a HIM before IM Wisconsin.  Coach hasn't mentioned it and neither will I.  What for?  I know transitions.  I've done an IM so I know what the distance feels like.  And really there is no comparison between a half and a full in terms of wear and tear on the body anyway.  All you buy is a long taper when you can't build and a long recovery when you can't build. I'd rather be building endurance. I've got nothing to prove at the HIM distance this year.  The coach may have another view but I don't think so.  I'm doing two short courses for fun. Next year I'll be doing a HIM or two.

Signed up for the USAT level 3 coaching class in - wait for it - KONA during IronMan week.  Yes I am.  That will add to the ITCA cert I have.  Love this sport.  Always more to learn. 

Marathon training is good.  20 miles coming up again on Saturday.

Gil - Nice job on your HM my friend!

Troy - Yeah I hate sessions like that, always happens to me when there is swim team training in the lanes next to me, but a good way to get used to choppy waters!

Ice - You're still DA man!

KC - Glad to hear your leg hasn't fallen off yet! Seriously though, I hope things will improve for you soon!

I've had a week off. Was feeling really run down on Monday, had a cronic migraine on and off for a couple of days, so decided to just use this week as complete recovery. I start my 12 week winter base building program on Sunday, so I figured better to have a week off recoup fully and get stuck into it then rather than struggle on through and makes things worse. I'll probably do a long MTB ride tomorrow (Sat) cause I'm itching to get out on the bike again.

Hope you are all starting to get some warmer weather. It has cooled down here considerably and is a nice change. Just ordered some new thermo cycling tights and a windproof jacket ready for those cold early morning rides.

Did a skinfold body fat test with calipers for the first time yesterday, results of body fat 17.1%.. lean mass 52.2 kgs.. fat mass 10.8 kgs... was pretty surprise to see I was under 18%... want to get down to 14% before Shep 70.3.

Hope everyone has a great Friday and a good weekend!

Troy, I feel the same way when I get out of the pool.

KC, hope the IT is feeling better for you.

Simone, awesome job on the weight loss!

Went back to the track workout and had a good time last night.  Tried to do the bike trainer tonight and had some issues that I finally gave up.  For once I don't feel so bad bagging my workouts. Looking forward to doing another kettle bell training session tomorrow.

Have a great training day!

Good luck to Pierce this weekend as he will be doing his first triathlon!  I just wish the weather would be a little bit more cooperative for him.

Good Morning Team.

Pierce - all the best this weekend - enjoy the experience.

KTC - you rock.

Simone - good decisions.

Have a nice weekend everyone.

KC

Have a nice weekend everyone.

KC

Pierce - Good luck with your first triathlon! I am sure you will do awesome as you have really been putting in the hard yards. Above all have fun and make sure you let us all know how you went!

Gil - enjoy your group ride, just think of a nice warm coffee afterwards!

Just got back from a 43+ km MTB ride. Went off road through the bush and it was awesome. Coolish day with the sun beating through the clouds on occasions. I was planning to go a little further, but some farmer let his cattle out to graze along the bike track and I didn't fancy tip toeing my MTB through a herd of steers! Even so it was my longest ride for the year and I am quite chuffed. Now just have to get my roady rides up to 50km before I start my HIM training in June.

Hope everyone else is having a killer weekend!

p.s. I haven't forgotten about the Tshirts, just had to finish off a couple of photography jobs that have been hanging around for ages, then I'll get stuck into them.

Just had to share this... one of the most empowering things I've seen... have a tissue handy!

http://youtu.be/nLRRwBbIIH0

Terrible run today.  Scheduled 11 miles: 2 warmup, 3 miles @ 730/mile, 1mile jog, 3 miles@ 700, then jog again.  At 5 miles I puked, then it was a run/walk the rest of the way home.  

Got up an hour early, had some cyto-carb, oatmeal and egg.  Nothing different than a usual long/strength run.  Crazy day.  Been a tough training week tho.  Lots of strength and speed in all 3 disciplines.  Sunday is a rest day thank God!

Ironman Run Technique - Gliders vs Gazelles - http://www.youtube.com/watch?v=tJWPwVF30yo

Pierce - that sucks . Sorry to hear that but that is ok - you did what you could and were in control of what you could control. Now - as we like to say = RFP - what is next?

KC

Pierce,  saw that facebook post this morning and thought Oh NO!  But then again the conditions were terrible.  I know it is frustrating but in the long run it was for the best.  

One thing that I have read and was thinking was a good ideal is to put each running shoe in a bread bag or gallon bag in the transition area to keep them dry.  

It was yucky weather here all weekend.  Hope everyone is safe with all the different kinds of weather we have been having.

Troy, how are you feeling today?  Sorry to hear you had a terrible run, hope it was just due to all the stress.

Now begins the search for the next first event. RFP indeed!

Thoughts are to try my hand (or feet as it were) at a half marathon in 3 weeks.  It would be a stretch since my longest run to date is 7 miles, but I know I can do it.  The other thought would be to scrap the whole sprint tri plan and just train for a late fall Olympic or HIM. There's a couple more sprints here local that I can do as well so not quite sure yet which way to go.

As they say in golf, go long or go home.

What say you guys?

I agree with KTC on all points

Good Morning Team.

Particiapted in a 5km race on Sunday that is sponsored by one of the big running stores here in town. The race is called the "Spring Thaw". 477 runners and it was a nice morning - except for the temperatures damn it. My time 26:04 which is great for me. I finished 154 out of 477 and 11th out of 23 in my age group of 45-49. This of course means I am now going to consider myself a MOP'r and I have moved out of the category of BOP'r . At least for this day anyway .

Have a great week everyone.

KC

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KC - great job on your 5K.

I took the day off yesterday to spend time with the family but today is back at it.

Question to the group - Should I jump into a HIM? I have done many ( 7 or 8) sprints and I'm feeling ready to take on the swim part of it which I feel is my weakest parts of the three sports.  I realize that the swim distances are not the same compared to an Olympic distance but they are pretty close. I don't know how it feels to jump off the bike after the 56 miles and start running but if I train properly I may be able to simulate the feeling. Please let me know your thoughts.

Thanks,

Gil

Pierce. Don't worry about it.  Who knows what causes things like that?  Sometimes it's hard to pin down. make a note of what you did and see what happens next time.  But those are hard splits.  So heck, who knows?  Shake it off.

I did 20 on Saturday.  Felt good up to about mile 18.  Then the hips got to be sore.  Arthritis?  Who knows.