Baowolf's Beginner Banquet -Sorry all tables are full no room.. (Page 43)

Sounds like you had an adventure and a lot of fun.  Hard to drive that hard in individual workout.  By the way the wife has achilies issues and alllllll of the literature says DO NOT RUN THROUGH THE PAIN.  There are things to do, but if you abuse this one you could end up with surgery and or chronic issues for many many months... years if you push recovery too soon.  This appears to be one of the least forgiving injuries if you do not give it enough rest.  There are some other recovery items that are suposed to help, but going back at it too soon and too hard guarantees a relaps for another 2 moths.  One individual was on complete run/walk rest for 8 MONTHS! because they went back at it freequently early and too hard. 

Glad we are all healthy ish.  Now get out there and enjoy the heat... snow will be here soon enough.

Wow, I can tell the season is drawing to a close because people are posting less. I know I have been busy because I was gone and now I am trying to sell all my junk at a yard sale (they are sure a lot of work). Still been bale to get good training is. Did my longest pool swim yesterday. I really need to watch some videos and figure out if there is something I can to to get faster. I feel like I am doing my best but still soooo slow.

Haven't been on my bike for a couple days. I am gonna bike today and lower my seat to see if that helps with the back pain. I have considered getting a bike fit, but I am trying not to invest money in it if I can avoid it. I put a new stem on it to raise up the handle bars and bring them closer to me hoping that would do the trick. So I will get out with the seat a bit lower and see what happens. Once I do that I will have to decide what to do about it if it still causes me pain.

Good work everyone! You definitely help me stay motivated!

Dennis, man keep at it.  We are interested and behind you 100 percent... and we understand.  Lets go get a beer at talk about wives and then go for a century ride 8) or maybe in a different order, ride then beer. 

Anyway got in a 75 mile bike ride in 20 mph winds today, 90s and very dry.  After yesterday I went conservative and loaded the boat with water.  I put 130 oz on the frame which was enough for my ride.  During my ride I met a guy riding across country.... he was different.  He had a mountain bike, knobby tires, a gallon jug of water looped around 1 end of his handlebars (note the cap missing and rag put in the end), shotgun and pellet gun mounted under the cross bar, no helmet of course, big honkin boots and walking his bike.  Also noteworthy was the 20 oz of water left in his jug and him probably 2-3 hours from the nearest pond, stream, house or store.  I was a bit worried about him and offered him some of my water though I was still 2 hours from home and it was hot and dry.  He said no.  I did point him to a rout that would save him 10 miles and 1500 feet of elevation gain.  I think he was hunting his dinner at night.  I really like how he attached anything to his bike... with a roll of duct tape.  Yes even the roll of duct tape was attached to the frame.  I suggested getting a water bottle cage and putting a water bottle in it... where those screw holes are on the frame and bid him good luck.  I expect I will see bigfoot on my century ride around the rim of crater lake.  I will ask him how the bare foot running fad has impacted his choice in footware and whether he has had any achilies issues.

Oh by the way if you ever do crash your bike, break your collar bone and are not near a phone or someone to help you.  A spare tube can be looped nicely into a sling... Alright time for food and drinks with ICE.   

Ok I blew $60 this weekend by trying to replace my tires and take being a Fred to the next level.  So my bike is black with orange markings and came with Vittoria Zaffiro tires in a matching orange.  So my tires are looking a little worn, I'm worried about how they will hold up until HIM Augusta and don't want to go race with new tires.  So I decided to go ahead and replace them sooner rather than later.  I went with Maxxis Detonator in orange.  At 235g they are 115g lighter than my previous tire also.  So I get them in an install them today.  Guess what, the orange is totally off from the bike and it looks like crap.  Of course I notice this after installing the tires and riding around the block on them.  So now I'm stuck with them.  I'm going to ride on them for a day or 2 next week while it's still dark and I'm by myself, but I have to replace them soon.  So I just ordered a set of Continental 4 Seasons.  They are pricey but seem to come highly recommended, in black, and weighing just 220g.

At least I won't be breaking rule #8. 

Original tires on bike, see how they match (not my picture or cat)

Carol - scary fall!!  That would have shaken me up for a while!

Dennis - nice pic and some serious speed - wow!  Good luck on your 5k!  Looking forward to hearing if you have a new PR!

Samantha - yep, things are busy here.  Still acting as support staff for my hubby's tri training and we have a couple potential buyers for the camper that have been keeping us jumping - really hoping that the camper sells soon so that we can get back to normal life!  Looking for small trailer to replace the van, but will probably tent camp labor day weekend (haven't done that in 25 years so should be fun)

Being that I like biking more than swimming and running more than biking gives me a special mental advantage on race day.  Every transition is to a better sport in my eyes.  I couldn't imagine finishing the race with a sport I hated.  I wish we had more duathlons around here, but I only know of one that happens in the spring.

I also discovered something today I must promote.  Women's running skirts.  Now there's a fashion statement I can get behind.

Hi all...

With Dennis and his skirt comments and talk of the wimmin folk over beers, I'm really starting to wonder how pigs can run so fast, and swim and bike and all!  I mean who knew?  Glad to see you gals posting....I need some help here!

Samantha, you are so right, yard sales ARE a lot of work.  Kinda fun if the weather is nice though.  Nice LONG swim for you...way to go!  On the back pain issue, do you do any kind of core work?  Not saying that is the issue, but I have found my back stays a lot happier when I do a little of that.

Ceril, good luck with the glamper sale!  Selling stuff IS hard work.  We need to sell my hubby's motorcycle, and I'm not looking forward to that.  Glad your hubby is so into the training! Yes, that bike fall was very slow speed, but just at the absolute wrong place.  I looked at my garmin graph, and see the stop AND a big spike in my heart rate.  Guess I'll have to remember Steve's inner tube sling trick if it doesn't end as well next time.

Dennis, very nice 5 mile race for you!  You have really had an awesome season so far, and are a great example of hard work paying off.

Steve, interesting about the mountain man on the bike.  He was sort of the opposite of most of us who are looking for the latest in hydration equipment and tri associated gizmos.  Just a jug with some water will do.  I kind of like it!

This last week left me with a very low confidence and energy level.  Weird that I also just felt like a complete klutz.  Bike incident, spilling coffee, dropping eggs on the floor, you name it.  Planning to back off a little bit this week and see if that helps.  Had a nap instead of a bike ride this afternoon, so I'm off to a good start!   

Another great reason to promote running skirts.  Heck I might just wear one myself if I can get the ladies to.

On a less important note, swam 2450 this morning because I can't count, should've been 2500.  With about 15 laps to go, I had a person in the lane next to me start racing me.  Without any words or even eye contact, we raced for around 10 laps.  What I enjoyed was that I could keep up with and overtake the person.  They were quicker at the turns and I always had half a body to make up each length.  After I was finished swimming, I realized that I swam those lengths 3-5 seconds faster than normal.  That was pretty fun.

I am sore this morning.  Did a 12.5 mile run last night and am feeling it this morning.  The dime size blood blister on my foot isn't bothering me but my back and shoulders are.  Calf compressions sleeves are on and ibuprofen flowing through the veins.  Since my runs have been occurring more at night I decided to splurge and purchase a good headlamp, the Black Diamond Sprinter.  I've decided that there's no way I can't look like a dork running now.  With the headlamp and 4 bottle hydration belt there's just no way to look cool.  But I'm safe and hydrated so who cares.

So how's everybody else doing?  Steve still playing Ground Force?  Carol still mad over the skirt posts?  All the other guys still MIA?  Is that an echo I hear in this thread?

Ah yes, it's back to school (and work) time for many.  The cross country team has been out on the paths lately, which is a sure sign.  They create a nice breeze!

Karen, I saw you did a 16 mile run, so looks like your marathon training is progressing nicely!

Dennis, glad your pool mate pushed you to new speeds! 

Speaking of swimming, the OLY swim distance has me a bit wigged these days.  I'm happy to have regained a bit of confidence yesterday.  2,500 yds without a break and no change in breathing pattern.  It was one of those "I could swim forever" days.  Realized that the last few weeks almost all of my swims have been the 2nd workout of the day and I was tired.  So went into this one rested and relaxed and it made a big difference.  Now, to translate that rested and relaxed state to the open water. 

Never mad, just have to call you guys out every now and again .

Hey Samantha, hope you feel better on the bike today.  Sometimes I can feel myself trying to "push" the bike with my back and shoulders....you know kind of tensing up going up hills, etc.  Don't know if that is an issue for you, but thought I'd mention it.  I really need to get back to doing some core work too so maybe we can encourage each other on that.  A little goes a long way, and I just feel better/stronger when I do it.  I believe the OLY swim distance is 1,641 yards or 1,500 meters.  The pool I swim in is 25 yards and I don't do flip turns, so I get an extra breath at the wall even when I try to minimize it.  I should know this....but remind me....when is your OLY race?

Hey Steve, could I get a little advice from you?  I'm about 2 1/2 weeks out from my first OLY (9/5).  Have gone at it pretty hard the last 3 weeks and was tired, so taking a cutback week this week (except for swimming).  Should I hit it hard again next week, and then back off a little the week before the race?  I think I also need to do some bricks...have been doing quite a few 2-a-days, but not true bricks.  My only goal for this one is to try out the distance and finish.

Carol, an Oly is short enough that you don't need any/much of a taper.  If this week was a recovery week, then you can get in another 2 build weeks and then take the last half of a week easy going in to the Oly.  It takes two weeks to gain benefits from any given workout so that pretty much means this week for your close Oly, but you can train through this one with hopes of doing better on the next one.  If you are still feeling fatigued from last week you could go hard this week moderate next week and taper 3 days to Oly.  You don't need to taper, but a couple days easy 2 mile jog one day 10 mile bike the next, off the following day and then race woudl be fine.  Had you thought about what you are going to eat/drink on the course as this race will probably be long enough that you will want something?

Actually this week I am all over the county training all of our staff for the upcoming school year and such, so not much getting done around the house.  Thighs and hip flexors improving, claves got tight on last 4 mile jog, so ya well shouldn't be jogging yet.  Back to walking some tomorrow probably.  I am also giving the shoulder a bit of a break, so biking it is tonight. 

Yes 1750/1760 yards = 1 mile. 

Dennis share how you are treating the blister on your foot just so folks know what to do with blisters?  I have always used a steril pin poked a hole in them, drained out the fluid as needed and let them dry out and heal, then clip the dead skin away as it flakes rather than pulling after ths skin underneath has toughened up.  Are you using whicking socks, are your shoes getting older, did you get a rock in your shoe, run in them wet....? 

I haven't yet but was getting ready tonight to puncture and drain it tonight so I could let it dry out.  How did I get it.  My dumb self, and I knew this was a bad idea, ran in brand new shoes.  They are the exact same size/model as my existing shoes, but they are new.  It is on the side of my left foot, just above the pad behind your big toe.  Main cause was probably not lacing the toe box area tight enough.  I always body glide my feet (mostly the soles though) and wear Nike Dri Fit running socks.

It doesn't hurt and should toughen up pretty easily.

I have a good problem today. I came into $400 today at the casino from a #20 free play.  I have a list of things I ant to buy with it, Timex Itonman GPS, set of better bike wheels, different bike shoes,etc) but have decided that I will use it for winter training/running clothes.  It can get below freezing here so I need clothes that will work in a broad range of temperatures.  What do you run in the winter/cold months Steve.  Jacket, arm sleeves, tights.  Obviously not a kilt so I will wait until spring to get that.

Well I punctured it on the side and drained it.  Not bad at all.  Half of it was under a callous already.

I feel like I'm getting a cold.  Sore throat and sinus congestion started yesterday, this morning I have a slight chest cough.  Now I can't tell if my body aches are from sickness or working out.  I skipped this morning bike ride because of it.  Every few months a cold tries to set in on me and somehow I fight it off after the first couple of days symptoms, hopefully it will work out that way again this time.

Hey Dennis, hope the cold leaves you quickly.  If you have to take it a bit easier for a couple of days, that will be more time to figure out how to spend the $400 .

Steve, thanks so much for the advice.  Don't think I've said enuf how much I appreicate all that you share with us.  You helped me realize I was in a regimented thinking mode....I don't have to take an entire cutback week, so will see if the last few days of reduced volume will allow me to pick back up with more. 

As for nutrition, I think about it constantly.  The balancing act between insulin, carbs and exercise is "interesting", and even moreso on race days when, unlike training, adrenaline/stress hormones tend to push my BG up, although that has proven not to be a universal truth.  So my nutrition is a series of "if / then" decisions based on the results of blood sugar tests.  Plan is wake up, test blood sugar, eat normal breakfast and bolus 1/2 the normal amount for carbs consumed and correction of BG.  Get to race site, reduce pump basal rate to 65% for next 4 hours, test again and either consume more carbs if BG is < 150; if between 150 and 200, leave it alone; if over 200, bolus for 1/3 to 1/2 the normal correction depending on if I'm feeling brave (do NOT want to go low in the water -- will have a couple shot blocks in a ziploc in my tri suit just in case though).  Disconnect pump as close to swim time as possible.  Pick up pump after swim and reattach on the way to T1.  Hopefully be disconnected 1 hour or less.  Test BG in T1 and if over 200, bolus 1/2 the normal correction and stick with mostly water on the bike.  If between 150 and 200, start off with water, and switch to gatorade or a couple shot blocks midway into the bike.  If 120-150, eat a shot block or go with gatorade (15ish grams carbs) immediately then switch to water.  If <120, eat enuf shot blocks to raise it to at least 150 (1 normally raises it 40 points).  Possibly another shot block towards the end of bike depending on how I feel.  Test again in T2 and handle similar to above.  If T2 test was on the low side, test again 2-3 miles into the run (preferably on an uphill portion ) and handle similar to above.  Last 3-4 miles, water only (additional nutrition won't have time to kick in much anyway).  And if you read through all that and stayed awake, I'm amazed! 

So if I interpreted that correctly.... you are consuming 200 ish calories.  

If your swim is 35 min (give or take 1640 yards) T1 5:30 and your bike 24.85 miles (1:36), T2 2:30, run 6.2 (60) = 3:19:00.

Swim and 30 min of bike, mostly nothing up to 50 cal, bike I read 2 more shot blocks last hour (50 cal) and some gator aid (50) = 100, run I read 2 shot blocks (50 ish) = 200 total.  I would want more like 400 calories for a race of that duration.  I may have missed an if /then here or there.  I would recommend actually having a block or two for those last 3-4 miles, you will actually need them energy wise and you will digest them fine.  I made this mistake a time or two thinking that I didn't have time to benefit from the nutrition, but basically your body says, "I have some calories incoming, I can continue to work at my current level" or "I have no calories coming in, need to decrease energy output."   So if your if/thens come out around 400 to 450 calories you are golden, if they come out to 300 to 350 you are ok, but if you are below 300 I worry a bit that your performance may drop those last 3 miles on the run. 

I will take in calories the last 15 minutes of a marathon if I am due.  Anyway do your math and figure it out.  I know a lot of your blood glucose stuff is complicated, but I hope my analysis helps you smooth out the calorie intake curve knowing how much you will likely need for the race and your goal race time (Sub 3:20).  Yes you may go 3:30, but 3:20 is my goal for you.