Shellback1998 Group - FULL (Page 50)

My next race is Lakefront Sprint Tri on August 6th.  I should be building this whole week but was sidelined for 2 days because of my own stupidity.  When I was tubing on the river for 3 hours I missed putting sunscreen under my arms but above swimsuit.  The sun has never seen this skin and apparently I exposed this part of my arm most of the ride down the river.  I could not wear a bra or swimsuit for 2 days.  I tried to run yesterday but only made it 20 minutes before the rubbing drove me to stop.  Last night I did a 1600 in the pool and I think that the chlorine actually helped.  Anyway, plan to run on treadmill tonight (it's 97 degrees and humid) and then swim 1600 meters.  At least the swimming is coming together.  Before I would struggle to swim a 1/4 mile and now I can swim 1600 meters without stopping.  I will not be last out of the water in my next tri!!!!

Also, I am looking for a Sept sprint to do.

Linda

Swimming 1600 meters w/o stopping???  Very nice achievement Linda! ^_^

~Roland

Great job Linda, it is amazing how far a person has come. When you look back I bet you would have never predicted you would be where you are now!

Keep up the great work!

Had a successful sprint tri bike to run brick today!  15.10 miles on the bike in Z3 (low Z4 on a couple hills that were about a half mile each) with no numbness or knee pain.  I think I finally got the adjustments perfected with the Adamo Road saddle yay! =)

Transition went smoothly except I forgot my handheld water bottle which I ran back for after about 25 feet. Doh!  >.<

Legs felt heavy and noticed my left shoe was a bit loose so I stopped to fix that after about a third of a mile.  My RPE was at 6 and climbed to 7 (using the 1-10 scale).  My entire run was in Z3.  To my surprise my negative splits were my personal best to date!  ^_^

• Mile 1.00    08:55    8'55"/mi
• Mile 2.00    17:18    8'23"/mi
• Mile 3.00    25:31    8'13"/mi
• Mile 3.12    26:29    7'50"/mi

I had a little room to push it but I want to save that for the race happening soon!  I'm excited! =D

~Roland

Its a thing of beauty when it all starts coming together for race time! Gets you pumped to do that first race!!

Great job Roland and Linda.

Did a 1400 yard open water swim and 4 mile run this morning. It was 76 degrees at 5:10AM when I left the house. The wetsuit went on like it had glue over it with the humidity level. The winds made the chop the highest I've swam in. I went slow across and would guess I was at about 15 minutes for that 700 which is slow for me. The way back which was actually into the wind and chop I did about 13 minutes. It was great experience in case I ever run into this in a race. I was actually timing my strokes to use the waves to my advantage. It was actually kind of fun once I figured it out and most of the time I chopped off was using this technique not by trying to go faster.

The run was unbelievably hot. I was as wet finishing the run as I was getting out of the water from the swim and that's not hyperbole. The air was so thick. Finished the run and got back in the car and the thermostat said 84 degrees at all of 7:08AM.

Take is slow and be careful of this heat everybody who's working out later in the day. It's not worth getting sick or worse.

Awesome job! 

What's your zone 3? There is a minute offset between your paces are you sure you stayed in Z3 the whole time?

Thanks!  Nice swim strategy! =)

I've been watching some weather reports and the heat and humidity out there can be dangerous indeed!  I agree, please be careful everyone living in that area of the US.

84F @ 7:08am, eeeeks! >.<

~Roland

Running Z3 for me is 149-156bpm (76-80%) using the Karvonen method.  Right off the bike my HR was in high Z2 (136-138bpm, ~75%) and I remember going from 142-148bpm quickly the 1st mile.  I noticed I hit 150bpm and did my best to hold it there in the 2nd.  But my RPE6 pace felt easy which may have caused me to get to 154bpm a few times in the in the 2nd as well as the 3rd mile.

I think my 1st mile would have been about 15-20 seconds faster though.  I had to stop and tighten my left shoe and I forgot to stop the clock.  >.<

Well when you're coming off the bike, what's your cadence like? Are you spinning fast to get the blood flowing to your legs.  There should always be a 10 beat offset from the bike to run. Mostly for races though. What was the elevation on the run?

My cadence was probably in the 75-85rpm range for a few blocks from home before I got off the bike because I was dealing with traffic.  Next time, I'll try higher cadence around the block a few times to get more blood flowing to my legs before dismounting.  I remember having the 10 beat offset last night though.  The run was all flat.

I did 60.68 miles on the bike in 3:23 for a 17.93 MPH and 144 average heart rate. My second half was pretty amazing given the heat and distance.

For anybody riding today I left the house @ 5:21AM before it started to heat up. I drank 72 ounces of sports drink and downed 6 gels. I was out of sports drink by mile 55 because it was that hot and humid. Only having 5 miles left not a huge deal. I dropped 4 pounds from 184 to 180 having weighed myself before and after as I do most of the time. Normally I lose a pound and occasionally two.

Be smart and stay hydrated.

Luckily it's raining here and the temp has gone done 17 degrees from 87 to 70 from the time I finished riding to now.

At 5am here it was 42 degrees here...

So how did the OWS without the wetsuit go?

Did a brick this morning.  I actually got my butt out of bed at 6:45am, totally not a morning person but with the temp predicted to get up to 90 and the humidity up as well. I felt I didn't have any other choice if I wanted to do a workout.  It was 82 and really humid.  I did a 10.4 mile bike, my heart rate was 138 bpm which was good for me, course was rolling hills and I avg'd 15.2mph.  Then I went into a 3.5 mile run where I kept my hr at 163 bpm.  The course was the one I'll run on the tri in 2 weeks and I felt pretty good but still only avg'd 10:15 minute miles.  The temp dropped to 77 and I just finished up before the rain hit.  The sudden drop in temp felt really good.  I took in water every 3-1/2 miles on the bike and every mile on the run. 

Linda

Hi Scott, I know you asked Thor this question but I thought I'd answer it too since I went to the beach for some OWS practice today.  =)  I, however, used my wetsuit hehe!  I did some single arm strokes on each side for about 100 yards each along with another 100 with one of my arms extended to feel the glide. 

After these drills, I went back to the sand to simulate an actual race.  I dove below the waves and touched down with my hands on the sand then got on my feet quickly to jump and get into freestyle.  Another (2) waves, dove, jumped and I was beyond the wave breaks!  Got into a groove and swam a total of 600 yards at an easy pace.  There was a breeze so there was some chop but I got through it!  I have complete trust in my wetsuit and beach OWS skillz now yay!  ^_^

~Roland

* Taper week *

It's my week before my first triathlon starting tomorrow!  Super excited.  =)  Did research as do what I should start doing to prepare but I didn't read anything about intensity levels only a drop in volume.  What should I be training at this week?  Sorry if I missed a post about this earlier... This article looks pretty good:

http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=360

Please let me know what you guys think. =)

~Roland

Tapering question. Wed is my last big workout before I start my 10 day out taper. So here's what I did the previous week and what I plan on doing for the taper week.

Thur

Masters swim 2000 yards in lane 4, same but lane 3 which will have a slower pace.

FRI

1400 yard OWS at about 2:00/pace to be duplicated.

4 mile run at 9:23 pace and 147 average heart rate to be 4 miles at 135-ish average heart rate.

SAT

60 miles at 17.93MPH and 144 AVH to be 40 miles and 135-ish AHR

SUN Off

Mon

9.3 mile run at 147 AHR and 9:16/mile pace on hilly course to be 7 miles at 135 AHR on a flat course.

TUE

3300 Masters swim lane 4 to be 2000 masters swim lane 3 at slower pace.

WED

Brick of 26 + 6 (doing this WED) at upper zone two and lower zone three level to be 18 + 3 at upper zone one and lower zone two level.

THUR

Masters lane 3 for 2000 yards to be masters zone 3 for 2000 or OWS for 1400.

Then I'm done until Sunday. Anything you would change?

Schedule looks pretty good to me.  Lower volumes and intensities I see.  So in general, we should start tapering 10 days before race day?

~Roland

10 days is the rule I've been told. Some people do 14 but two weeks I'd be going nuts. This is my third race and it will be my third different tapering plan. The first one was caused by a pinched nerve in my neck however. The second one I felt my volumes were too low but I was having an undisciplined day and got my intensity too high. So this one I"m hoping for the best of all worlds.

Wow Everlong - I wish I was in good enough shape to do your taper week.  But this is my building year, right?

Ran 3 miles at 11am, 82 degrees and humid.  Hot, but kept hydrated during the run.  I was able to keep my hr fairly consistent at 167bpm.  My splits were bad: 10:44, 11:00, 9:49.  The last mile had lots of shade.  I don't know if its the heat but I keep getting slower and slower every time I run?  I will keep plugging away.  I think that watching my hr is the way to go though.  Then swam 1600 meters nonstop after work (11:30pm).  

Linda