Shellback1998 Group - FULL (Page 48)

I say go for sub 30!

What is your max HR?

Try to maintain 168 ish for your hr throughout your run. 

My HR max is 184

My max is supposed to be around 180, but I get an irregular beat (PVC's) after that. I'm going to try to maintain that which means I'll be working pretty hard. I don't train with it that high for very long. I may do half in zone 3 and half in high zone 4. Should be an interesting race!

Well 3 sleeps until my first Olympic Tri...I just want to get it done!! All the work comes to this, win lose or draw. 

Game plan: Leave work before lunch tomorrow, and drive 6 hours to condo. Hit the early package pick up and go for a quick swim and/or bike ride to make sure there are no problems. Next day will go watch kids tri and relax at beach with family. Hit the pre race meeting then off to condo for light supper and off to bed EARLY!! Tri-sleep...

Up early for a light brekkie and head to course. Game on baby!

Anyone else racing this weekend??

Great game plan bro!  You sound so hyped up for it!  Gogogo! ^_^

Swam 1500 meters at the long pool mid-day today and got about 15 minutes of practice with the new wetsuit.  That thing really brings down the drag and really keeps you afloat!  I am amazed!  Now I know I can trust it more for those OWS beach practices once I get beyond those wave breaks.  I handwashed the suit with McNett Wetsuit/Drysuit shampoo to neutralize the chlorine when I got home. =)

In about an hour, I'm gonna go for a easy Z2 15 mile bike ride and 2.50 mile run brick. 

~Roland

I will let you know how the wetsuit performs as this will be the first race for me a wetsuit OW!

Cool!  It's gonna make you fly through the water!  At least that's how I felt when I tested it in the long pool today.  It also gave me so much of a "lift" feeling that I hardly had to use my legs for propulsion.

The bike to run brick was also fun today.  Successfully avoided the angry commuters and tried really hard to stay in Z2 but my HR crept to mid Z3 for both the bike and run @ RPE4/5. =)

~Roland

Sounds good man! Best of luck and look forward in hearing the results...

Scott

Kick @ss Thor.

Weekend = 56 mile bike on Saturday and 10.5 mile run on Sunday.

I'm going to New York this weekend because one of my good friends is getting married.  Central Park seems like an interesting place to go running so I'll give that a try. =)

Have a great weekend training everyone and good luck thor!

~Roland

The NYC TRI does the Central Park loop so have a good time but give me a great training report!!!!!

Good luck Thor - Can't wait to see your race report on how the Oly went!!!

I'm going out of town for a biking weekend with 2 college friends. It looks like it may rain the whole weekend.  I'll plan to bring extra gear to wear so no one has an opportunity to wuss out...plus I'll bring some liquid therapy for after the bike ride to help erase any cold, wet, bla bla bla thoughts. This way they will be ready to pack in a full day of biking on Sunday before heading home.  Pretty sneaky huh?

Linda

I'm racing a 5K here in town this weekend. Let me know how the Oly goes. That's my goal one of these days.

Once a week go to a local track and run 2 laps as hard as you can which you can do multiple times. So this is the plan, do 2 laps on the track and completely stop running for 90 seconds and do it again. Try to do this 8 times.... 

Pick a pace in which you can either = or do a negative splits throughout. If you positive split you went out to hard

Scott

Did you do a warmup run before hand? For a short race like a 5K you should go out and run a couple of miles at the low end of zone 1. You don't want to put any strain on your legs. You just want to get your cardiovascular system ready.

Did 54 on the bike yesterday and 9 on the road today. My legs were surprisingly strong today after that long bike. Averaged 9:28 on a course with a few big hills effortlessly and my HR was only a 142 average. Very happy with that.

Just got back from my girls weekend and it did not rain (Yeh!) but it was 90-95 degrees and very humid.  We did a decent pace for a 20 mile ride on Saturday.  Not fast, but about 14 mph so we could all stay together.  Today it got up to 95 degrees so we went tubing down the river for 3 hours.  I wore sunscreen but ouch can tell where I missed a few spots here and there.  Will do a run and swim tomorrow to make up for lack of workout today.

Joy - I think you did a great job on the 5K.  I admire your strength that you can race so much.  You inspire me.....I am looking forward to racing more next year.  I just really need to spend the time building this summer and winter.

Linda

Yeah, I ran a slow mile out and back. People thought I was nuts!

@Scott S. -- thanks for that advice. I remember doing that in high school. There's a track at my school I can do that on. I did go out too fast, but I learned! Still good enough for 3rd in the AG!

Come on man you're killing me with the suspense!!!!

And now for the race report!

July 17:

After a restless sleep, finally get up at 4:45am, make a pot of coffee and have breakfast.

Double check, repack, double check, repack.

Head out at 6:10am, stop for a tim horton's coffee, arrive at race at 6:30. 1:30 until race time!

They are just finishing putting up the bike racks. Manage to get my bike on the end near the bike exit! Things are looking up! It is a warm sunny day! Pick up race timing velcro wrist strap. 

Warm up with my wife, doing some stretches etc. Wet suit on, go for a quick swim.

Swim is an out and back  mass start with Olympic, sprint and team racers...crowded!

Swim:

Okay, first OWS. First OWS with new wetsuit. Only practiced twice in it and only for short time...dumb, dumb, dumb!

Started out flying! Tired quickly as the suit seemed to constrict me...

Seemed like the buoy was a looonnng way out there. Seemed like i was doing breast stroke every 50 meters. Not feeling great about this time. Coming back ended up going off track about 50 meters out. Finally out of the water. Was very dizzy. Walked up the beach.

Time:27:06

Time was way better then I was expecting. Need to train more in my wetsuit for future races!

Note:Pool swim for my sprint 1/2mile a month ago was 13:21.

Transition: After clearing my head the transition went relatively well(at least that is what my wife said) Ate part of cliff bar, some water, shoes, helmet, sunglasses and off!

Bike:Started pretty good except a big hill right off the bat! A very hilly course! some killer hills. I felt pretty good during the bike, especially the back 1/2. An out and back course. Nutrition was sorely lacking though...Overall I was pretty happy with the bike!

Time:1:28:15(includes both transitions)

Note:Sprint race time for 1/2 the distance was 49:13

Run:Another killer hilly run. Very little flat running. Felt very good  coming off the bike. First 2 miles went pretty good. Then a large long hill my quads began cramping up...seemed like every time I went up a hill the quads just went nuts...nutrition, hot sun, not enough hill training killed me.

Time:58:22

Note: sprint race for 1/2 the distance 24:33

Should have upped my sport drinks during bike.

Overall time of 2:53:42.

All things considered, I am pleased with my time. Need to make some adjustments to my training. I can't wait until next year as I am going to enter all the races that I did this year again!

Also entering two more races this season in August 21 and Sept.5. First one will be either an oly or sprint, second one is only a sprint. Both OWS...

Very true! Get your warm up's in for a 5k because when the horn blows it's all out effort

Great job man!

Scott