Mndymond and Disturbed275's Awesome SBR Group--- Phase 2--CLOSED! (Page 38)

disturbed275 - 2012-07-08 8:29 PM Nice work everyone!  Sounds like a bunch of you got in some solid training this weekend I had a great long run this morning.  18 miles with the middle 10 at marathon pace.  I hit those 10 at an average 7 minute pace, which is exactly the goal pace.  I had a similar workout 3 weeks ago that didn't go nearly as well so it was nice to see some progress! As a bonus, after a 5 week build, I'm starting my first recovery week of the plan.  I'm looking forward to a little mileage reduction!

kevinbe - 2012-07-08 1:04 PM

Good Morning-

I just got a 52 mile ride in today followed by a 3 mile run.  Ride went great.  I had 2 bottles with 3 gels in them, and 2 bottles of water, taking sips every 10-15 minutes.  I had about a 1/4 lb. of smoked fish that I would take every 15 minutes to 1.5 hours.  I think for the race, I'm also going to carry 2-3 gels on the bike for the second half of the bike.  Nutrition was much better this ride than last.  I rode 171 miles this week.  That's my best so far. 

My run went great.  I wanted to see how it was running after so many miles, and it felt smooth.  I was able to keep sub 8:00 pace (goal race pace).  13 miles is going to be another matter.  I was starting to get really hot at 3 mile mark.

Oh and btw, it's hot out there.  Stay hydrated. 

kevinbe - 2012-07-07 7:13 PM

I must be the crazy one, but my HIM is August 5th, so I'm out training in 90-100 degrees in the afternoon to aclimate to what I anticipate will be a terribly hot day.  I just did a 30 mile ride today in 90 degrees, and would have done a brick 4 mile run, however, I ended my ride at the local pub.  I had a Hefe from great divide, and a dynamite Saison from Elysian, (apocolypse wasteland) both on tap. 

I feel as though if your racing in heat, you have to train your body for the heat.  If I wasn't racing, I would get all my workouts in early at 5 am at 80 and just carry water and gels to stay hydrated.  Since my race is in the heart of the summer, I figure it'll be 80-90 on the bike, and 90-100 on the run, so I'm soaking up all the sun I can and working out in the pm.   

Qua17 - 2012-07-09 11:55 PM

Congrats on the solid ride/run... it's good to see that you are able to maintain the pace even in the heat and after a long ride.  Question - why the fish?  Are you eating the protein because it takes longer to break down than the gels?  I've heard of people eating solids during the first half of their rides during HIM/IM's.  Many have gone with Jerkey (salty and can be held in mouth while slowly chewed on the bike.)  I just went fishing and had a bunch of smoked fish, but even when I don't, it's easy enough to pick up at Costco.  I switch to gels later, I think the protein is geared to helping with long range workouts of 5+ hours that you would endure in HIM/IM distances.  I'm still taking in carbs via gels and gatoraid. I've done some long distance stuff before and haven't eaten protein during the race - but as a way of rebuilding the muscles after I was finished.

Last question - do you ever do anything half as*ed?  My recovery workouts and weeks are sometimes at less than 80% effort.

Qua17 - 2012-07-09 1:08 PM

Hi All:

This Saturday, I did my first Oly ever.  It was a great race and I was thrilled to break my goal of three hours.  Many thanks to you all for your support.  It really helped!  

Here is the report http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=449564

Next up... Harpoon Point 2 Point - a 115 mile ride through the green mountains of Vermont.  Why did I sign up for it?  Ride finishes at a brewery - need I say more!

kevinbe - 2012-07-08 1:04 PM

Good Morning-

I just got a 52 mile ride in today followed by a 3 mile run.  Ride went great.  I had 2 bottles with 3 gels in them, and 2 bottles of water, taking sips every 10-15 minutes.  I had about a 1/4 lb. of smoked fish that I would take every 15 minutes to 1.5 hours.  I think for the race, I'm also going to carry 2-3 gels on the bike for the second half of the bike.  Nutrition was much better this ride than last.  I rode 171 miles this week.  That's my best so far. 

My run went great.  I wanted to see how it was running after so many miles, and it felt smooth.  I was able to keep sub 8:00 pace (goal race pace).  13 miles is going to be another matter.  I was starting to get really hot at 3 mile mark.

Oh and btw, it's hot out there.  Stay hydrated.

 

SportzVision - 2012-07-10 8:48 PM Oh yeah and we started our 29th year of marriage on the 7th!  Celebrating this weekend in Tahoe with Chicago and the Doobie Brothers!

SportzVision - 2012-07-10 10:48 AM Oh yeah and we started our 29th year of marriage on the 7th!  Celebrating this weekend in Tahoe with Chicago and the Doobie Brothers!

yogachic - 2012-07-10 12:39 AM

Just popping in for an update; will try to read the posts I missed tomorrow AM. . .

I had an out-of-town guest the past few days; she left this morning, but now have another friend visiting from out of state this week.  At least the 2nd friend isn't staying with me, but catching up has been keeping me busy!

I ended up doing my run last night instead of Saturday morning.  Saturday was pretty crazy- reports said it was about 88 degrees with the heat index at 5am, and peaked ~10am around 100 degrees before the weather finally broke around 4pm.  Seriously glad I decided not to run that day; I also think the RD at Muncie, where they experienced the same weather as us, made the right call.  From the stories I've heard from those who did the race, people were already suffering from heat exhaustion even though they'd shortened the 70.3 to a long-ish olympic.

Anyway, the weather when I ran at 5pm last night was still fairly warm.... around 83 at the start, and cooled to 80ish by the end of my run; not too bad.  I chose a more scenic route so ended up slightly longer than 15 miles.  I had a popsicle from a street vendor as my run fuel since it was more appealing than the warm gu in my pocket.  

I also got some hill work in by climbing up & down the ONE hill we have in Chicago 4x during the middle of my run.  Here's the view from the top of the hill, though I don't think you can really tell I'm standing on a hill in this pic:

 

Tonight was a swim day!  I had planned an open water swim over the weekend, but ended up not due to a rip current warning.  Between my other workouts, entertaining my houseguest, and other social obligations, I didn't have time to hit the pool instead.  Felt nice to be back swimming today though!

yogachic - 2012-07-10 10:39 AM

Just popping in for an update; will try to read the posts I missed tomorrow AM. . .

I had an out-of-town guest the past few days; she left this morning, but now have another friend visiting from out of state this week.  At least the 2nd friend isn't staying with me, but catching up has been keeping me busy!

I ended up doing my run last night instead of Saturday morning.  Saturday was pretty crazy- reports said it was about 88 degrees with the heat index at 5am, and peaked ~10am around 100 degrees before the weather finally broke around 4pm.  Seriously glad I decided not to run that day; I also think the RD at Muncie, where they experienced the same weather as us, made the right call.  From the stories I've heard from those who did the race, people were already suffering from heat exhaustion even though they'd shortened the 70.3 to a long-ish olympic.

Anyway, the weather when I ran at 5pm last night was still fairly warm.... around 83 at the start, and cooled to 80ish by the end of my run; not too bad.  I chose a more scenic route so ended up slightly longer than 15 miles.  I had a popsicle from a street vendor as my run fuel since it was more appealing than the warm gu in my pocket.  

I also got some hill work in by climbing up & down the ONE hill we have in Chicago 4x during the middle of my run.  Here's the view from the top of the hill, though I don't think you can really tell I'm standing on a hill in this pic:

 

Tonight was a swim day!  I had planned an open water swim over the weekend, but ended up not due to a rip current warning.  Between my other workouts, entertaining my houseguest, and other social obligations, I didn't have time to hit the pool instead.  Felt nice to be back swimming today though!

SportzVision - 2012-07-10 9:48 AMOh yeah and we started our 29th year of marriage on the 7th!  Celebrating this weekend in Tahoe with Chicago and the Doobie Brothers!

kevinbe - 2012-07-08 12:04 PM

Good Morning-

I just got a 52 mile ride in today followed by a 3 mile run.  Ride went great.  I had 2 bottles with 3 gels in them, and 2 bottles of water, taking sips every 10-15 minutes.  I had about a 1/4 lb. of smoked fish that I would take every 15 minutes to 1.5 hours.  I think for the race, I'm also going to carry 2-3 gels on the bike for the second half of the bike.  Nutrition was much better this ride than last.  I rode 171 miles this week.  That's my best so far. 

My run went great.  I wanted to see how it was running after so many miles, and it felt smooth.  I was able to keep sub 8:00 pace (goal race pace).  13 miles is going to be another matter.  I was starting to get really hot at 3 mile mark.

Oh and btw, it's hot out there.  Stay hydrated.

 

Moonrocket - 2012-07-10 10:44 PM Awesome! I'm curious about your smoked fish. How did you transport that? Did your hands get greasy and make your bike smell like fish?

kevinbe - 2012-07-10 5:31 PM

This wne goes down in the books.  I hit the road at 1:00 ish.  It's pretty hot out.  I just purchased (last night) cycle shoes and clip in pedals for outdated road bike.  what a difference.  I took 6.5 minutes off my 30 mile ride and added 1 mph to my speed.  I rode this course 3 days ago with cages in 1:42 at 17.5 mph which was a mph improvement over the previous time of a week ago.  I rode today in 1:38 at 18.5 mph.  Getting closer to the mop for upcoming tri.

I followed with a brick run of 4.15 miles.  I was able to get 8:00/pace (goal race pace).  Things I appreciate about training in the middle of the day in July.  The air temp may say 90 deg (farenheit, for our good friends to the north) but the asphalt feels as though it is 110.  this does 2 things, heats up the bottom of your feet tremendously, and heats up your core temp.  I appreciate the big trees along the road in peoples yard that provide those awesome moments of shade, the cool breaze that blows into your face, and most of all, the woman working at the hardware store watering plants who didn't even bat an eyelash when I stopped and asked her to hose off my head with the cold hose water.  She even called me "sweety" in a grandmotherly way.  This cooled off my core at the halfway mark, and I stayed cool for the next mile in run.

It's hot out there.  Stay hydrated!

kevinbe - 2012-07-10 12:39 PM 

This sounds hotter than hades.  sounds like your making sound choices and not risking injury (heat stroke, death in rip current).  That's smart, and sometimes hard to do.  good job.

Qua17 - 2012-07-10 12:39 PM 

I bet that popsicle tasted good.  Way to get in all those workouts despite the challenges of house guests and rip currents.

How's the weather down-state now?  I'n up here in No MI and it's a beautiful 76 degrees. 

SportzVision - 2012-07-10 9:48 AM Oh yeah and we started our 29th year of marriage on the 7th!  Celebrating this weekend in Tahoe with Chicago and the Doobie Brothers!

rydergal - 2012-07-10 10:40 PM

 

Congrats on you anniversary! What a huge milestone!!Glad you got to celebrate!!I've got 26 more years till i hit that milestone, any words of advice???

Moonrocket - 2012-07-11 9:31 AM I want to hear your advice too!

yogachic - 2012-07-10 9:48 PM

The popsicle was one of my best ideas yet!  The best part was that it had the same number of calories/ sugar as my gu.  Didn't look too closely at electrolyte content, but the cold factor definitely helped the run!

Today we had a high of 80- absolutely gorgeous weather!  I bike commuted for the first time in 2 weeks yesterday, since it was the first time the weather would let me do so without arriving at work drenched in my own sweat!  

Where in MI are you?  The HIM I ended up registering for is just north of Jackson. . . Which I guess is mid-state.