Work your Weakness aka "Hey, Mike, STFU!" Challenge (Page 33)

Congrats on another outstanding performance.  That is a super fast time.  Way to go!!

Excellent Nancy :) 

Do anything to treat the shin soreness? 

I think it was a bit too much too soon in retrospect.  I felt very comfortable with my Q1 workout which in the phase I was in was R-pace stuff.  It was the Q2 tempo that should have been my clue.  The week before my race I had to cut a 3 x 1.5mile tempo workout cut short because it just wasn't happening.  With my age and injury history I should have stayed with one quality workout a week longer before progressing to two.

I also have some significant muscle imbalances from a tobogganing injury many years ago that permanently damaged one of my hamstrings and I have nerve damage from surgeries that affects one of my quads.  It is not my calf and tendons that are weak it is these other compromised areas that push my lower legs to overcompensate.  I think some leg strengthening would be a great idea.

I still will get in over 20 miles of running this week albeit slower and creakier.  Still so happy to be out enjoying my passion. 

Thanks Dale.  You are a great source of knowledge.

Slight struggle in the pool last week after shoulders tightened up from last Sunday's workout. Kept at it with a focus to open things up. Bigger masters session tonight which had 3 sets of 100's with a big (though moderate) pull session between each. Still trying to figure out how, but hit 1:14's, 1:12's, and then 1:10's. Last Sunday hurt, but thought it would be good for me. Still trying to figure out how I pulled this one off though.

16.3 mile run went smoothly even with my Ipod deciding to quit 50 mins into the run.  I went back to eating a gel every 30 mins and sticking to 2x caffeine ones to keep me energized (don't worry, I have an insane tolerance to caffeine).

This weekend contains an 18 mile run.  

Nice.  I'm beginning to think speed is not a weakness of yours. 

That's awesome, Ben. 

In Macca's book "I'm Here to Win!" he recommends using caffeinated gels to keep your energy up.  It's worked pretty well for me since trying it.  I felt pretty good after the run.  I use Endurox for recovery, and I'm not sore at all today.  I should be primed to go full speed tomorrow.  Today is just a swim day.

And hopefully, it doesn't look like this mess:

I'm in the same boat...all I've done are some easy trainer rides mostly as recovery or as a warm up for running.  In fact,I had my lowest cycling month in almost two years in October.  I'm wondering where I should start in TR, and what to do for the 3 months before my 12-week TT plan starts in March.

Wow, those are some mighty impressive 100 times.  I don't know how you do these mega workouts.  Mine are so pathetic in comparison.

Good job.  Sounds like how are doing things smart and building at a reasonable rate.  The stretchng and strengthening will pay off big over the long haul.  I wish I was as dedicated.

Nice run Matt.  I had a few problems with my mp3 so have been runing without music after the last couple of years with music and it was kind of nice for a change.  Most of my runs recently have been shorter.  Will have to get the music back when the long runs come back into the schedule. 

Alrighty folks, here is my RACE REPORT

I should have more pics of the stache in action later. 

Yeah. I actually really enjoy being unplugged and running.

I listen to music every now and again but generally do 90% without and NEVER race with music. It might be worth a shot.

Awesome! Nice work!!

Glad you are able to look back and see some ways you can maybe prevent this in the future. 

Let us know how the easy running goes this week!

For the first, know anyone else who rides at all, or maybe a bike shop, or any athlete group involving a bike at some point? Might have some ideas on where to go. I stay in many times because there is a lot I don't want to deal with either. And for that one nutjob, was law enforcement contact about it?

On the second, generally what I tell newer people is to put the front (chainring, left shifter) onto the middle or small ring and just get used to shifting the rear first (right shifter). Do you have any idea what kind of bike that is as down tube shifters are rather old now. Just curious on that one. Anyway, the logic of this is that the front will be in a smaller gear for the slower speeds that a newer rider will likely be riding at. There could be two (double) or three (triple) rings up front, by the pedals. Use the small one or one of the smaller two just to get used to things.  Then you only need to think about the one side with the right hand. Try riding in calm areas at first to get used to it. Like maybe a parking lot, or just keep going around the block in a calm neighborhood for a bit. Are you used to the braking system as well? One speed might work a bit different depending on what you had before. The older shifters are a bit of a pain compared to newer ones, but you should be able to get a decent idea of liking to ride if you can become familiar with at least using a few of them. As for when to shift, it's really developing a feel. Generally try for something that feels light on your feet without the bottom dropping, if that makes sense. It might not be *that* much different from a running cadence, though there are exceptions.

A newer bike could very well help out, particularly one with components that aren't so dated, so it wouldn't have to be the newest and shiniest thing out there. It's tough for me to say as I really don't want to just say "go spend more money". At the very least, do try to address some of the other things to see if at least picks up a little bit for you. You'll want to address the familiarity and safe riding places regardless of the bike decision.

Awesome!  I know you were feeling alittle anxious about that one, but look at you go.  So now are you feeling totally good to go with the 18 miler coming up?