Baowolf mentor group is [ Closed ] (Page 43)

Went for a short 3mile run today.  First mile freedback said i was running a crazy 5:15 pace....  WHAT?!?!   YEAH RIGHT!!!  umm, Map my run/GPS is slighly off... way off!  LOL  So that got me thinking back to last week when I ran 5 miles with a pace of 8:11 (whichI just informed Steve about and asked about improving my training for a late Oct half mary...) well,  I  re-mapped that route and luckily had my start/end times for that run.  New stats:  5 miles @8:11 pace ..... 4.6 miles@ 9:20 pace.   

Crud.  And I thought i was superwoman for such awesome improvement.  HAHAHAA   oh well.

I still plan to shoot for 2:00 half mary. ...well any time sub 2:16 (which was last yrs time) would be awesome!    

Late long swim for me tonight.

9:20 mpm for 5 ish miles puts you at a 2:10 half marathon time at a pace of 9:57.  You have plenty of room to imporove that time with some solid training, so you should be able to beat last year's time by 6 minutes and possibly more depending on how much your plan improves your overall speed as well as fitness (hard to build both at the same time over only 3 months). 

35 mile bike done in 94 F with a 20 mph ish wind, yay.  No....energy..... Hrm whether to do the run today or go for a touch of recovery before tomorrow's workouts.  

Jim and Larry, how is the taper going? 

Mike that's awesome the impact you are having on those around you!  And I think for all those who are taking action now, there are likely more for whom a seed has been planted that just might bloom a bit later.

Elena, not sure where you are in your base building for running, but I was in a similar place pace wise to you last year.  Finally got below a 2:00 in a couple of Half Mary's.  After a long time of slogging though lots of slower miles (we're talking years), it wound up being important for me to finally let my legs know that they could actually turnover faster.  So I added in some structured workouts via this plan:  http://www.runningplanet.com/training/half-marathon-training-program-beginning.html  Was the right thing at the right time for me, but YMMV.

Of course right now, I would keel if I tried the workouts on that plan!  Took a rest day yesterday, and went for a slow walk this morning.  Will do a short easy ride this evening, and then hopefully back at something with at least a little more intensity and/or duration.  Upper back is much better, and yes, Steve, I definitely need to pace myself on the weed eating, or better yet, retire from that particular job!  Wondering if I had some mild heat exhaustion going on.  Either way, it was hot, and I was exhausted.

38.55 miles on the bike today. Pace was 16:15mph. I felt great the first half and from there it was all downhill (and the kind of downhill we all love). It was already 90 when I started and I knew going into it I would be short on water if I didn't find a place to refill. I ride this bike path all the time for my long rides, but never found a water refill station. I was hoping since I was going just a little further than I had gone before I would come across one. Probably not the best risk to take. Thankfully just before my turn around there was water. Saved me. But a result of not knowing I would find it I was conserving water and really should have taken calories in sooner. I was drinking perpetuam, but that was it. I kept holding off on the GU to see how the perpetuam would hold me over. And I was evening going easy on consuming all of that. The result, a very slow, very hot and very mentally difficult ride back. I wanted to quit several times. I prayed for strength. I remembered the guy carrying his bike in Kona, I remembered Jim toughing out his ride the other day and I thought about what Jesus went through on the cross. I kept pushing even though, at times, I was going 11mph. I finally ate a GU about 4 miles from the end. Such a dumb decision to eat it so close to being done. I'm slightly irritated with myself, but when I got done and saw my overall pace I was extremely excited. I really thought it would be so slow, which leads me to a question.

Other than the nutrition part of todays ride I find myself consistently doing well the first half and really losing it on the second. I always start out and decide I am gonna be conservative at the first to save something for the end. So I go and pay attention to how my legs are feeling and what kind of mph I'm maintaining. I pay attention to my cadence. My legs usually don't feel like they are being pushed too hard, but they are getting a good workout. Sometimes it is actually hard for me to slow down too much because then my legs are spinning really fast. So should I use my breaks to slow myself down more often? Is it normal to struggle the second half? Am I doing something wrong in the nutrition department? It probably is hard to answer, but I'm open to thoughts.

Larry and Jim - I want to know how your taper is doing as well It is so close now and my excitement for you in ever increasing!

Mike - I agree with Carol. It is so great to know when you are impacting people, but I'm sure there are many more. People are always watching and taking notes on things that inspire them. Sometimes those notes get tucked away in the "I would love to...but I could never" place in the brain. But often another person comes along and waters the seed, then another. Pretty soon they are signing up for a sprint tri. You know how it goes. Anyway, I hope that is great added motivation for you and where you are in your journey.

Elena - See Steve's post (I have nothing to add )

Steve - Your swim is looking so good. I can't tell you how much I appreciate hearing you say - It is great to have you in group and great to see you moving out of beginner ish triathlete to become a solid athlete.  Really feel good about your training. An athlete is something I have wanted to be and to have someone I respect who has been such a help in getting there is so affirming!

Carol - Glad your back is better. Little tweaks like that always stress me out because I wonder if they will get better and how long it might take. It really is hard to know with little things like that. I don't know how you maintain consistent training with the heat of Texas. I am experiencing a bit of that this week and what a difference. It is so exhausting!

BTW, the CDA video was awesome! I heard the lady that crossed after midnight was given a medal, but I didn't know it was from another finisher. I thought IM gave her one. Changes the story and makes it way cooler in my book. What a good guy! I watched a ton of other video's and cried. This sport touches a place in my heart and soul that I can't explain, but I feel called and drawn to it. So glad to have all of you on this journey with me!!

Jim, you'll nail the Vineman!! 

My taper is going well.  I feel strong, but ironically, I have been more tired than before.  The taper is not driving me crazy, it's actually been nice to have more time.  Football is gearing up, and I've been doing some practices and camp for the elementary kids.  Plus baseball, etc. 

Samantha completely normal to feel toast on 2nd half of rides when you are going much longer than usual.  Be really careful with water in these hot temps.  I am using 3-4x the water in 95+ temps. 

Totally normal to feel more tired in a taper.  It takes energy to heal up and get ready for the big day.  You will feel sleepy, lethargic, wanting to eat the fridge.  Gitty will come about 1 week to 4 days out ).

Larry - Happy belated Aniversary. Keeping busy might be the best solution before race day.

Mike - Great side story regarding the photo Steve posted. Of course as Steve mentions it might be 10-12 years before most us could make a run at Kona.

Jim - Way to persevere through heat and bike breakdowns. Kepp up the good work!

Samantha - Food seems to be key for me as well. I do not usually eat before a morning work out but will bring something incase it is needed to keep me going. I am finding this to be more and more true for even some longer workouts.

Elena - I use the Mapmyride App as well and have noticed it being very glitchy lately. The GPS gets lost and when it returns it looks like I ran through the wood. Not thrilled with the app right now but I am not ready to buy a more equipment right now.

Carol - Thank you for the run link. I feel better about running but could definitely use any help.

Completed an unplanned brick last night. 11.8 miles on the bike in 45:30 and 5K in 32:40 with a 5-10 min transition. As I was finishing the run some rain came. Boy did that feel good. Nothing too soaking (which we could use right now). Just enough to cool things off.

Elena and Joe - I use the mapmytri app on my phone as well. One thing that I do before I head out is turn off wi-fi. While you are running if you have wi-fi on it will continually search for a wireless signal, but if you turn it off it just uses the 3G/4G network. Keeps the phone from being confused and I was told that will help your GPS track you better.

Here is my miles splits from my longest run ever! 8.54. My pace was slow, but I was definitely being conservative because I really wanted to run the entire distance. I did and felt great for most of the run and still felt great when I finished.

Mile/split/.../pace

Samantha - thanks for the info. I will have to try that next time. Great run. Anytime you can keep moving for that distance is great. Speed will develop slowly.

Welcome back Mike!

Steve - I made an error in my training. When I set the plan up you looked at the miles and changed them. Well This last week I forgot to adjust my plans to incorporate the miles as you suggested them. So that means after my recovery week next week I will be jumping up to a 50 mile bike, but my longest ride to date is just shy of 40. It will be similar in my run and swim. Can I jump up like that without too much consequence?

Water: For rides around 50F you can go 10 oz of water per hour give or take, at 75F you are looking more like 16 oz at 85 it may look more like 20oz of water and at 95 you might be as high as 30 oz of water per hour.  Some of it depends on cloud cover, wind, humidity and how your body handles heat and fluid intake.  These numbers are for me although the base of 16-18 oz of water per hour is your standard at a comforatble temperature. 

I am currently think I will only do one IM next year, but then 2 the following year.  This years IM is in December so if I did IMTX that would be in April and then I would have another one in September.  I think that is too much.  So I am just doing Tahoe and then the following year I may try IMTX and IMTahoe. 

You can jump the bike from 40 to 50 in a week.  You can jump up 500 yards in the swim in a week, but don't jump up more than 10% or roughly 1 mile per week on your long run. 

Really dragging this week.  I had to cut Tuesday's run short, yesterday was only swim and today's 11 mile run was very flat the whole way.  Not looking forward to this afternoons 90F+ bike ride.

Mike just don't overdue it as you get back into a routine.  Your mind remembers the workouts you used to do and your body has lost fitness and think you should really only be running 4 miles not 12. 

Best of luck this weekend Larry!! Enjoy every second of it! You rock buddy!!!

Hey everyone, 2 more weeks!!! I took a little more time off this week than I intended, I've had some respiratory stuff going on since my long ride Sunday, but that was a ride from hell! I'm trying not to freak out about it, my swim this am was tough. I ran out of breath way too easily. I plan on keeping my workouts small the next couple days so it can pass!

Steve, I plan on swimming 2.4 and running 6-8 on Saturday and biking 60 on Sunday. Next week I am focusing on getting 2 long swims in 2 6-8 mile runs and 2 40ish bikes. If you could advise any changes to this I would greatly appreciate it!

An update on Mitch. He is in a walking boot for the next couple weeks and has been instructed NO running or riding for probably the next couple months! Seems he went at it too soon earlier this year when he broke his foot! He's bummed and really wants to get back to training but is focusing on swimming for now!

Thank you for keeping tabs on me Samantha!! 2 more weeks!!

Tell Mitch I'm pullin for  him to heal up quick like!

JIm - I really thought you were racing this weekend, so you have to know all the stuff I said about the guys racing this weekend was meant for you and Larry! Respiratory problems?? That never sounds good. Anything like this happen before? You still have two weeks!

I decided to do a brick bike/run today. It was my short ride, 15m, and short run, 4.1m, so I headed inside to beat the heat and just get the miles in. Climbed a good hill on the bike and had an overall pace of 11:11mpm run. Happy with my day. Though I am quit tired today. My biggest week so far and for some reason sleep has not been my friend. Two more days til recovery week..woohoo!

On a personal note, next week I am switching my shift at work to Monday-Thursday night shift. It is the only way to get consistent full-time hours and have my weekends off. If you pray, please pray for me. It will be quite an adjustment. Super thankful it changes on a recovery week, but I imagine it will still be difficult to get my sleep figured out. Thankfully I don't have family responsibilities that would make this really difficult. My hope is in the long run I will get  a good schedule figured out and then enjoy having Friday, Sat, and Sun. off every week.

Happy training!

Hey Larry, go get em this weekend!  Remember, the race is a celebration of your training, and you have MUCH to celebrate!

Mitch, ugh, if you're lurking, know we're pulling for you and please pop if you feel like it.  Hope you can relax and enjoy some other aspects of life for a while.

Samantha, I'm probably the one who confused things.  Since Jim is also entering his taper, I said something about them both tapering.  Tough schedule change!  Praying for you to get adjusted to that schedule sooner rather than later.  Nice that you will have some consistency though!

Steve, hope you didn't catch my fatigue....ha, you have much more than me to be fatigued about!

Rode 30 miles with a friend yesterday and we had a very scary incident with a beligerent guy in a black truck.  Details are in my log, and I don't really want to relive the whole thing by writing it here, but definitely left me shaken and really angry.  Wondering if I should be carrying some form of protection with me.  Short run this morning...trying to keep something going there even if it's minimal.  Looking forward to riding in the Peach Pedal on Saturday with hubby and friends.  He will be going for a new distance PR of 26 miles (did 22 last weekend).  I'm looking forward to the ice cold peaches at the rest stop, and peach ice cream at the festival.