Baowolf mentor group is [ Closed ] (Page 39)

You mean you missed seeing beautiful Lake Grapevine? http://www.lake-grapevine.com/  Seriously, it's not a bad lake, though the water is not particularly clear.  Several tri groups swim there, and the Gaylord Texan might be a good host hotel choice.  As for water temps, I don't know the exact temps but I was comfortable in a sleeveless wetsuit until mid May.  If the timing stays the same it would probably be one of those where it's on the fence re: wetsuit legal or not.  Figuring the bike course would wind up heading W or NW of town, and there are some very nice rollers our there, but nothing too extreme.  All this is totally rumor, but it's nice to daydream about it!

Jim, I have your long bikes at 60, 80 and 105, your long runs at 14, 15 and 18 and your long swims at 2000, 2000 and 4000.

Your training is not ideal, but it is adequate to get you across the finish line.  You have roughly 2 weeks to get healthy and get in 1 more long bike (90 to 110), swim (4000-4500) and run (16 to 18).  Those three key workouts with some supporting mileage will get you solid for the race. 

You will need to pace yourself on race day to finish somewhat closer to the time limit than you would like.

Swim  1:35 to 1:45 (35 minute cussion): T1 10:00, Bike 7:30 (15 mph) (30 min cussion): T2 5:00, Run 5:40 (13 mpm) (30 min cussion).  This gives you a 1 hour cussion which means you can walk the last 8.5 miles at a 20 mpm pace and still make the cut off if you hit the swim and bike paces but get smoked on the run. 

If your muscles are healthy and you get in those last 3 long workouts I think you are good.  Your swim is the weakest of your three sports, and you can do some steady swims through that last week 2 weeks out from the race.  Also, the water will be warm and you can stand up and rest if needed during the swim.  I would not do any intensity at this point, just get in the distances to solidify your stamina to complete the race.  Ask if you have questions. 

Joe I have a pump that screws into my downtube water bottle holder.  I just us that for training rides and cary 1-2 tubes with me.  In a race I bring 2 CO2 cartridges, 2 tubes (1 in special needs with another CO2) and the pump on the frame.  I have a patch kit with my bike tools in case things are really bad.  If you can pump your tire to 80 PSI you should be fine to get to where you are going, but ya 100-120 requires more than what I can typically bring to the awkward baby pump table.

Carol, ya I am on the fence about the whole legacy thing.  I know I want to put another 5 years into getting faster on the bike before I give up on earning a spot through speed rather than longevity.  But, it will be what it will be.  I just wish IM was not so hard to register for.  They really need more races to drop the demand down a bit. 

Not the best night for a run but it worked for me. The splits on the 4.4 mile run were 9:32, 9:30, 9:37, and 10:49. I do not have instant feedback on my split times and felt like I was holding back until about the 3 mile mark. Although I felt like I had a little left in the tank because the end of the loop is a 98ft climb in about .2-.3 mile. 

Jim - Steve says there is time... What's it going to be? I am only beginning to learn how grueling this is and I could not imaging going so far and DNF as you did. Like Samantha says though just making it to the start line is quite and accomplishment. Sounds like you have made some great progress since last year. I say go have fun and check it off your bucket list!

Larry - How are you holding in? What are you a week out now? You sound pretty confident already making plans to upgrade.

I have not been thinking about it but I guess I am about 4-41/2 wks out now. Ohhh-boy!

Larry, it could be the shoes or it could be that the adjustment of the cleets is off over time.  If you order a bike online you can still get it fit by a local bike shop.  They will just charge you $100 ish.  The adjustment from a road bike with bars to a tri bike should be pretty easy, maybe a couple rides and you should be fine as far as handling, then not sure about how much different it will be on your body, I would get not much, maybe a week or 2 to settle into anything that is off, but probably won't notice anything different other than that.  You will probably feel a little better in your brick runs, legs wont be as dead.

From a solid HIM build you really are not that far off an IM build.  It is just another 3 months where you can build your long run from 3-5x 15 to 3-5x 18 and bike from 3x 60 to 3 x 100, swim 3x 3000 to 3x 5000.  And all the supporting miles to get you there safely.  Now getting faster at that pice is a whole nother story.  It takes so long to get the base fitness it leaves not so much time to get faster at that distance.  A 6 month build from a maintanance base is decent, 9 months is perfect (for me).  This year I am doing an 11 month build and it will probably be a bit long, we see.  If you have done the run 15 bike 60, swim 3000 you can up those and complete a full.  A lot of plans want you to do a HIM about 7 weeks out from an IM to test your fitness, pacing, hydration and nutrition in a shorter race that you can recover from more quickly.  (scary thought that right a short HIM to test your fitness). 

Jim, not having done an iron distance race, I don't have any real advice other than this....listen to Steve.  I know he would tell you if he did not think it was doable.  Now you just have to believe that it is.

Larry, your progress has been incredible, and you are thriving on increasing distance.  A full IM makes sense, so glad you went public with the thought.

Rode 26 miles yesterday morning solo, then headed out with my hubby for another 10 miles in the evening.  Hopefully I'm ready for the 35 mile group ride in the morning.  They are saying 15-16 mph no drop, so I think it's doable.  Yesterday my biking miles finally surpassed my running miles for 2012.  Then had one of those totally wheels off runs this morning.  Blood sugar tanked and I had a hard time getting it back up.  Made the best I could out of it, but not a great way to start the day.  Swim on tap for lunch that will hopefully be better.  

Just think how awesome it will be to write that race report about conquering Vineman! Go kick that things butt!!!

Love the "fire in the blood" line. Just awesome. Go!!!!!!

Jim, we are really just looking at a hard 1-2 weeks, then at least a 2 week taper to let your body heal up.  2 weeks out from the race you will gain no fitness in time for race start.  So you have two weeks to get in 1 long and one modertely long before tapering.  Solid run there, you could aim as fast as 12 mpm on your IM run.  If you feel like you have crazy energy on the run, do the first lap at 12 mpm, the second lap you can try 11 mpm and the third lap you can try to hold 12 mpm again, but it will probably slide 13 to 14 mpm.  Don't nail the first run lap and die on the last one.  Your body will know what to do.  Do you have any muscle issues currently?

My scale is doing better today it said 140 pounds.  I used the cheap fat monitor thing and it said 11% bodyfat.  It would be cool to drop that to a solid 10% bodyfat, but I am happy to race at 140 pounds (31 inch waiste).  My IM last year was at 145 and the previous year I think 150.  I think 135 would be ideal race weight, but just realy happy to be below 145 (down 30 pounds from Chirstmas).  I made a shift to eating more fruit and vegitables in an effort to stave off summer snacking.  My goal for the offseason, though it will be short this year is to not put on all of that weight when I take my month off with no real workouts.  It is amazing how going from burning 10,000 to 15,000 calories a week to burning 1000 calories a week adds up over a month or two.  That equals gaining 13 pounds a month if you don't change your eating habbits and we tend to eat more junk after an IM. 

Larry – Your progress is impressive and you definitely have the motivation to meet the Ironman challenge. Good luck!

Carol – Happy biking!

Jim – Good news! Let the training guide your race. There are many days I could use some of that fire.

Steve – Great job on the weight!

The scale read 217 yesterday, which I really doubted about given the previous years of resolutions. Something is working, although I may have to buy a new belt soon. I am hoping this accelerates a bit as training continues to pick up. Not sure if I could see my HS weight of 186 but anything under 210 would be outstanding! I'd also like to give my wife props since she got the bike fixed for me today and picked up spare tube today. She is the best!

Larry - I am glad I know you because you inspire me sooo much! You are going to do so well.

Jim - I trust Steve and I trust the training you have put in. I am glad you are going to do Vineman. I think you would regret it if you passed it up.

Steve - I was thinking about your journey to triathlon's and the many hardships: injuries, weight loss/gain and I completely understand why you are a great mentor. My success and lack of injury, I believe, owes a great deal of credit to you! Great job on getting your weight back down!

Joe - You are on your way to getting below 200. I think it will come sooner than you think if you keep up your training and don't sabotage yourself with junk food.

So the last three days of training have been sorta epic for me. I had a great 32 mile bike on Wednesday at 16:19. Yesterday I did swam 2000 at 2:21/100. This morning I rode 18.5 miles and included three decent hills at a 14.5mph pace, then did my longest training run to date of 6.8m and maintained an 11:30mpm pace. I didn't bonk. I bought a amphipod yesterday so I had water and that was so nice. Anyway, it has been a great first build week for me. Now I will go to work.

Jim, being injured makes you appreciate feeling healthy.  Good for you.

Samantha, great training the past few workouts.  It feels great when it clicks.

I am beginning to taper a little for my race in 16 days.  I did a 2 mile run tonight in just under 19 minutes.  I kept my heart rate in Zone 2 the entire time.  This is the same pace I ran a 5K in April, with my heart rate being near maximum.  I am getting in shape, and it finally feels like it.  I felt great after the run.  8 mile run tomorrow morning

Joe, very nice job on the weight loss!  And I think you owe your wife a nice dinner .

Samantha, you are killing it!!!  Way to go on those workouts.  I love my Amphipod belt too.  Have had it for several years...very durable and versatile since you can switch out pouches, how many bottles, etc.

Jim, getting to the starting line is a huge victory!  Maybe your training detour was God's way of keeping you from overdoing and getting injured.  Can't wait to hear about your race.

Larry, you are having such a great year!  So nice to see and FEEL those fitness improvements.  Don't let the taper drive you nuts.

Steve, you are inspiring me once again.  Great job on the weight loss!  I've been feeling kinda bummed after picking up 5 lbs (post marathon, being a "food tourist" on vacation, and not reeling it back in after vacation).  Geez, it's SOOO easy to put it on.  But I think I've at least got the gain halted, and starting to inch back down to my fighting weight.

Mike, have you signed up for any races yet?

Really fun bike ride this morning w/ group from Lifetime Fitness.  Finally feel like I might have found a group where I fit in!  There were actually...gasp...other middle aged ladies there .  Also have identified my next two races.  Both OLY's.  One in September at Possum Kingdom Lake that we will turn into a mini-vacation, and then in October I'm going to hit the US Open again and hopefully remember everything I leave at the swim out table this time .  Hubby is going to pick out a couple of bike rally's for us to do over the summer, but I think I'm about done with racing in the peak heat of the summer.

Solid workouts one and all.  June is up lets see those numbers!

That is right where I wanted to be for June.  Nice 45 mile low wind ride this morning 18.7 mph and 4 mile brick 8:31 mpm pace.  Started work on putting in some shelves in the garage and played soccor with my kids, owe my shins. 

Things to remember pre long race.  Clip toenails to prevent black toenails 2 weeks out, clip fingernails 1-2 weeks out to prevent halfmoon attack on wetsuits.  Check the tension in your elastic shoelaces with a couple 4-6 mile runs in them to make sure they are not too tight (my mistake last race).  Start accumulating your junk, check your tires for gashes and wear.  It takes about 60 miels to wear in a back tire about 120 to wear in a front tire.  Find those darn race things like race belt, CO2s, etc.  Do not go to race with a sunscreen bottle that is nearly empty, me again last race.  Remember to wash your race outfit and make very sure all soap is out of it or you become the sudzmonster of T1.  Remember to take grocery plastic bags with you put over your feet when stepping into wetsuit, once you try it you will never go back to doing it without them.  Remember dry clothes for after the race and a different pair of shoes, you will want to get out of your race shoes.  Figure out your paces and spend some time with the family during taper or you will go nuts.  Don't worry about aches and pains as you decrease your workouts, your muscles are healing and don't pile on the food as you are not working out as much. 

Larry - 16 days! You have come so far and to see your training improvement through your HR means your body really is healthier. Seeing pics would be cool! You have given this journey all you could give and now it's rest time and "Go Time" is comin. Enjoy the downtime! Great miles this month!

Jim - Great to hear where you are and how you are. I am really glad, though I have mentioned this already, that you are gonna go for it! I do hope you get your 100+ in tomorrow and coupled with the time you devote to your family you get done all you need to feel content to stand at the starting line. I wish I could be there to cheer you on and celebrate your finish. I will celebrate from Idaho!

Carol - super cool to hear you found a group to ride with. I keep thinking about making something like that happen for me, but I do not maintain a consistent enough schedule. Yay for your Oly signups! I thought I remembered you had an amphipod. I used my on my long run and what a difference it made. I like how versatile it is as well. I looked at some that had the water bottle placement stitched onto the belt. Definitely did not like.

Steve - your numbers are mind boggling as usual! Thanks for the pre-long race tips. So many things we would never think of because we haven't experienced it. You are so great to have around .

June Totals

S:  12900.00 Yd - 4h 23m 48s
B:  186.37 Mi - 11h 41m 31s
R:  53.15 Mi - 10h 12m 12s

May totals

S:  16100.00 Yd - 8h 06m 03s
B:  228.91 Mi - 14h 05m 34s
R:  51.50 Mi - 10h 17m 54s

Bike miles dropped. I had a bad week personally and a taper week in June. The good news is my swimming is still getting done. Oh, btw Steve, I paid attention to my arm entry on my big swim this week and realized my arm entry point was way too far out. When I worked at keeping my elbow up and my hand enter the water just above my head the pain was not as noticeable. So I have work to do, but thank you for the tips! The great news my run increased by 2 whole miles :D. So not a super great month for me in swimming or biking, but I'll take it anyway. July is a new month.

Hey, everyone. sorry I've not been more active here the past week or so, but since Wednesday I have been feeling awful, and have done zero in terms of workouts. If anything my main activity has been sleeping, and I put in 13 hours on Friday night alone, which for me is something I never do. I'm taking today off as well, and will start fresh tomorrow  with my swim class in the AM. the last few weeks have been a bit crazy here, and sleep wise I've not been able to get what I need, and I think its all caught up to me. It will be beautiful out today so some nice relaxing time at the beach or the pool sounds like just what the doc would order.

Congrats to everyone on their killer months of June. Can't wait to read the reports on everyones upcoming races!

Can't believe its July 1 already!

Mike, hope you can sleep it off and feel better soon.  Yes, sometimes rest is called for....or demanded. 

Samantha, I always eat prior to morning workouts.  Typical bkfst is about 30 g of carbs -- english muffin, 1/2 c oat meal w/ a few dried cherries, or toast w/ fruit spread---and also something w/ a bit of protein/fat -- like a veggie sausage, an egg, or a piece of bacon.  The carbs are to get my blood sugar in a happy place, and the protein/fat keep me from feeling hungry.  My recovery drink is usually a small latte, either made at home or picked up at the local coffee shop.

There are some awesome numbers being put up!  Great going.  I'm always amazed at how warped my perspective can get if I don't let the black and white of the numbers bring me back to reality every now and again.  Speaking of which:

June's totals:

Bike: 15h 43m 18s  - 212.36 Mi
Run: 15h 00m 29s  - 84.78 Mi
Swim: 5h 58m 37s  - 16100 Yd

May's totals:

Bike: 12h 28m 34s  - 183.51 Mi
Run: 16h 40m 59s  - 95.77 Mi
Swim: 8h 58m 43s  - 24550.42 Yd

June was a regrouping month, so nothing stellar in terms of volume.  Given the worsening bromine allergy and my unrideable bike, I had honestly started to doubt that this stuff was meant to be for me.  That really turned around when hubby & I went to the bike shop and they had the perfect bike for him....on sale....and he wanted it!  Made me realize that just might have been the reason the brakes were tapped for me a bit.  Now on the other side, having a great pool to swim in, an even nicer bike than I started with, and my husband embracing a healthier lifestyle with me, I'm really looking forward to the coming months.