swbkrun's group - FULL (Page 54)

Absolutely Steve Good luck in the Vegas Tri. I missed that you were racing this weekend.
Actually I forgot what day it was today.

Yups Racing Sunday. Cold is clearing up so I should be gtg. I doubt I will be catching anyone in the run. The good news is that I swim slowly enough that I don't have too much traffic in the bike. It will be hard to hold back on the first 10 miles of the bike and the first 3 miles of the run. After that it is not so much a choice of holding back as plodding on. I am shooting for 7 hours given that I am slow in everything. (swim 2:00 / 100, bike paced 16-17 mph, run 10 min / mile paced). (45-50 min swim) (3:15 to 3:30 bike) (2:15 to 2:30 run) t1 3 t2 2 min) 7 ish.

Ok so I'm pulling a brain far! here. I am looking at setting up next years training and looking at the training plans, there is a term I don't fully understand. RPE.. I know it has to do with the effort you are putting out but what are the levels and how are they measured. Is it the higher the RPE like 6 the less effort required and 1 would be the fastest and hardest you could go?

Edited by Redknight 2008-09-27 6:51 AM

Thanks Tracy. Got it. I should have known there would be something like that. This is such a good website.

I think I will start off next year with an Olympic and make my A race an HIM. I haven't registered for anything as I don't know where they all are yet. I think I will wait until after my first Olympic to see how that goes.

Yay finshed both the HIM and the 650 mile drive home after (total day 21:30:12). Have to do the RR yet. The bike course was not Flat as advertised... in fact I doubt there were 5 consecutive feet of flat in the entire course including the transition area. The day was HOTTER than forcast maxing at 105 F. And none of the 5 stores (including Las Vegas REI) had any endurolyts sigh.

The run was a killer, first 5 miles up hill after the bike.

But, I finished in 6:48 under my 7 hour goal and ... 3rd of 14 in my age group WOOT!. I'll go write RR.

RR is up. I am still stoked 3rd place. Next race, I need to remember to glide my armpits 8). And thanks.

Dang I am gona have to realllly up my workouts if I am going to step up to a FUll IM if a HIM is kicking my butt 8). Salt tabs r our friend ordering them.

Awesome results. Congratulations on beating your goal and fiinishing so well in your AG.

Way to go Matt nice work especially on a bum hip.

 THAT BATHROOM PHOTO IS FREAKY!!!!!

Congrats to both of you on a great finish!! Way to go!

Today is the day I have decided that I will, eventually finish an IM, not just toyed with the idea.

I learned alot doing that HIM on Sunday. I identified my limitters and know where to go from here. The first thing is I need to build a lot more endurance, second I have a better understanding of the importance of salt, callories, hydration for longer races and what I can and need to tollerate when the temp passes 95 F.

Mental note; 1) that tri shirt that I purchased for my first tri (in December) was Black and that this may well not be the best choice for Summer Tri's (also need to have pockets for gu, think flask). 2) for HOT tri's I need a cotton hat to hold that precious water to work as coolant for the run. 3) need to do hills, hills and more hills, including running up hills of longer than 3 miles and down hills for longer than more than 3 mile at a time, 4) need to practice constant, longer hills on the bike with not such long flat areas between them to get all relaxed and comfy, 5) bring a flashlight to a tri if one is setting up the transition area before it is light out (5-6am in fall), 6) don't avoid working out in the heat of the day durring the summer it provides good information about hydration/cal/salt needs, 7) practice running slower with slower breathing and not freek out about how slow I am on long practice runs and push too hard staying with a HR too high and respiration rate too high, 8) worry about speed work on shorter runs once a week, 9) listening to my body when it says "WALL is here" that we are no longer at a mental focus issue where I just need to suck it up and keep pushing, the body says that it is missing something (salt, water, cals, going too fast, something) it is no longer a mental toughness issue, it is a what do I need to do to get what I am missing and bring my system back to ballence again or what did I screw up a while back that resulted in me being here now. For me on Sunday that was 6 hours 30 minutes into the HIM with temp of 100 F +.

(What I learned during summer vacation er um on Sunday.)

 I was browsing through the photos from the SavageMan race and came across this one.  I guess she thought clothes were going to weigh her down.  Talk about a buff body - wow!!! 





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Thank you Tracy, feel free to post any other pics you find interesting.