Tamio's Group - CLOSED - FULL (Page 5)

Mel great job! Sounds like a lot of fun....maybe your "route" was more exciting than the planned one  I think you deserve a rest day today...right? Scout--you also get one.....I hope your hockey team won yesterday.

Me- 30 mile bike ride was cancelled thanks to thunderstorms..downpour storms.  So I came home, hit the trainer (watching 70.3 clearwater and then New Zealand IM) then did a 2 mile ish run..the first brick of the year!  Technically, I should go to the pool to get my 2nd day in before practice Tue night...but I am sore and I feel like celebrating fixing my toilet.  (out of commision for 3 weeks while I tried to figureout how to replace the complete filler system.)  

Also tired because yesterday got in an "easy" 8 mile run.  Focused on keeping my pace slow.  Also re-scripted my workouts a bit so that I was do a tempo, speedwork, recovery, long-slow run each week. (No injury issues with the run yesterday...so I guess the pace was right).  Hips are sore....tonight will be stretching as I watch the Amazing Race.

x2 on PHILS!

My legs feel pretty good today.  I'm planning to swim in the morning after I put DS on the school bus, and then I hope I'll be able to get a 4 or 5 mile run in at lunch time.  I agree with the weather, but I had to take a rest day today.  After church, I took DS to his tennis lesson/match, and then we had a cub scout event for the rest of the afternoon.  Back at it tomorrow!

Scout

I've got my DVD set to catch anything with "triathlon" in the subject.  It is/was playing all weekend on the cable sports channell....versus? maybe?   The Clearwater 70.3 championship race was also playing.  The DVR also caught Kona again a few times (I already have it saved though). Right now I have 7 races on my DVR- IM Wisconsin (me in 2010), IM New Zealand, Clearwater, and a few Konas. (Maybe I have IM AZ too).  I watch them as I ride my bike on the trainer. If I feel like I am pedaling slow, I will try to match their swim cadence or heaven help us..their cycle cadence.  There is a reason why they are the professionals!!!

Debating an early run tomorrow am. Suppose to be my rest day (albeit yoga in pm) but wondering if I should run and save the rest day for later in the week....

Mel- Is your upper body workout in your logs? I was staring at my arms while in aeros on the trainer....then looking at the pro's biceps on tv thinking I should hit the weights.  Maybe Wed or Thursday at lunch I could do a 20 minute session.  Thinking bicup curls, lat pull downs, pushups, rowing pull weight thing...then depending on time and the legs....squats, calf raises (no weight), hammy curls, quad curls.

Thoughts?  I am thinking 20 minutes not enough

Hello everyone,
This is my first dayshift is almost a year.  So far so good.  Managed to get up at 0'dark-30 and make it to the pool.  It's kinda nice to already have a workout under my belt.  Plan is to do the AM stuff and then get a run/ride in at lunchtime (most days unless there is crime to fight).

I've enjoyed reading up on everyone's activities.  I'm glad we've got an active group.

I'll jump in just a bit on past discussions....
Wetsuits-I've read that it's best to soak them in the tub if you haven't worn them for a while.  They can/do dry out in storage over time.
Weightlifting-I've been doing a program called SimpleFit (see weightlifting forum) 20 min. is all it takes.  Pull ups, push ups and squats (although sometimes I'll throw in some core work too.) This seems to be about right for me. 

Again, thanks for everyone's patience while I got my life back in order.  I feel pretty good and I'm ready to contribute.  jeff

OK, I finished the half marathon yesterday. I am hobbled and happy. It was 80+ in Central Park. Felt good during the first half -- around 9min pace, then the heat took its toll and I realized this was a finish with dignity race. So I targeted my heart rate for 170 -- near or about my LT (I haven't done the time trial for a year).

Because of the heat, they didn't time the race. I wore my Garmin 305 Forerunner, but didn't use the lap button to get splits. Does anyone know if Training Center or some other application can graph the time vs. distance (see thread at http://www.beginnertriathlete.com/discussion/forums/thread-view.asp... discovered that salt tablets are key. Hill training is key (I clearly didn't do enough). Not skipping your mid-week run is key (I did plenty of that in the last week). So lots of lessons learned for the future if I ever do a half marathon again.

Call me Miss Salty!  Salt has saved my training!  Gotta run to yoga..so I will comment later on how it helps my soreness aftgerwards/during and focus during the race.....example..it was 30 degrees out a few weeks ago, I ran outside, did not think I sweated, and I had salt marks on my cheeks...

Margot- Congrats on the HM!!!!!  When's the next one  And you are so right...SALT IS KEY!!!

Salt:  I started using salt late season 2007 when I was traveling to Austin from Chicago to do my first half ironman.  The humidity and temprature, not to mention the hills, had me altering my nutrition for this new distance.  Luckily I did a lot of research on the boards here at BT and discovered things that were always bothering me could potentially be resolved by increasing my salt intake.  For example....(1) massive soreness requiring massages 1x a week (and still sore in between), (2) 60-120 seconds after stopping/crossing the finish line, a massive flood of sweat and salt pour down my forehead stinging my eyes (3) muscle fatigue, tighness, and cramps on runs/bikes longer than 60 minutes (4) drinking a lot of fluids, yet stil thirsty (intake about 3x more than riding partners) and (5) issues when temprature above 80.  

So I started with increasing sodium via the type of gels/gus I used as well as electrolyte drinks. Wasn't enough when it was hot at.  So then I bought some succeed tabs (caplets), and take 1-2 pre-race (depending on temp) then in T1, about every 45 min or so on the bike and run (I need to check my race log to verify).  Now, I can complete a whole race without the legs cramping or feeling like they weigh 100 pounds.

As for salt in processed foods....I try to avoid (in theory).  Outside of popcorn/butter, wheat bread, brown rice, organic pizza and beer on the weekends,  I pretty much have meat or fresh veggies.  (Ok- recently, potato chips have been my nemesis).  Switching my diet off the processed foods has done wonders for my emotional health too.  Ok..enough.  Believe me.....I still eat way too much.  I am much better when the weather is warm, I am racing, and the sun is out.  Food habits tied to weather..is that a new one?

I'm going to a local bike store next week to have them fit me on my current bike. It's been about 4 years since I was fitted. This is a Trek 5200 road bike with regular handlebars. Question: should I be fitted for a tri stance (higher seat etc) when I'm just kicking off my training or should I go for a regular configuration? I'm not looking to invest $s, just optimize what I have. In 6 weeks will be my first sprint, followed by an olympic 2 weeks later.