Baowolf mentor group is [ Closed ] (Page 54)

Samantha, I'm excited for you and your HIM.  When is it again?

Steve, great tips.

I've been super busy, and today school starts back up, along with 12-14 hour work days, with coaching thrown in.  I looked back at my training logs and saw that in April my average mile was done in 11:50 for the month.  In August I am averaging 10:13.  I'm hoping to be able to run a HM the first week in December in 9:09.  It's ambitious, but losing the last 15 pounds I need to should make a difference. 

Larry - my race in September 15th! I'm getting excited to get out there and see what I can do. Great job on your run pace! Happy return to school. How is your football team doing?

Steve - thanks for all the answers. I'm would also like to know what kind of drink system you, or anyone else, would recommend I get for my bike. I was thinking of getting the bottles wiht the straws. But I've seen different setups so I'm not sure. I would like what i buy now to be sufficient for CDAIM as well.

My run last night went well. Some people stopped me and asked if I was training for somethign specific because they see me all the time and wanted me to know they think I'm doing great. It was nice! My run this morning was terrible and I ended up walking most of it. I just didn't have any umph to go. It was all mental and I gave in.

Gonna go check out some wetsuits today and find out when my bike will be in. :D

Carol - Glad to hear things are looking up but ouch! Watch out for those bridges.

Larry - Way to keep training even in such a busy time!

Jim - Way to get back into it!

Steve - Glad to have your great advise and would like to continue over the winter. I'd expect there could be some very interesting winter training stories.

The run focus is working well. Not  getting much bike time in and no swim( at least for august) but that is ok. New weekly PR for run milage at 22.83 last week. Run today went well with 4.37 miles in 43:53. Got a little caught up in the 5k time plus got a phone call which distracted me for a couple minutes. Splits 9:43,9:34, 9:33, 12:55, 9:24(last .37). Funny to see I actually can run. Still have some work to do if I want to get a sub 60 min 10K. Will see!

Description: Patented Fast Fill
Technology • Amazing 50 oz. Capacity (27 & 23 oz. chambers) • Translucent
design to easily see fluid levels • Fits and mounts easily to most aero bars •
Full 1-year warranty • All parts are replaceable • Kit includes Aero bottle,
fast fill caps, straws, mouthpiece, straw clip and mounting straps, mounting
shims. FIT CRITERIA: Minimum 2-2.5 inch aero bar separation with a maximum aero
bar separation of 4 inches. RECOMMENDED BARS: PROFILE: Carbon X, Split Second,
Carbon Styrke; SYNTACE: C2, Streamliner, SLS; OVAL Concepts: All bars; VISION
TECH: All bars; TTT: Ahero. NON-RECOMMENDED BARS: PROFILE: Sonic Stryke, Air
Stryke, Century Alumin X (due to closed bar design or arm pad clearance).
Specifications: Weight 130g empty • Chamber #1 23 oz. Chamber #2 27oz.
PodiumQuest® was developed by Sue Robinson, a seasoned and competitive
triathlete. Her groundbreaking aerodynamic design made PodiumQuest® the ultimate
aero drink platform. It is the only dual chambers, hands free, fast fill
hydration system on the market today. Athletes will find the PodiumQuest® easy
to use and refill on the fly whether it be for competing in an Ironman, a
century ride or your weekly training. No need to choose between hydration and
fuel, you can have them both with this system.

Camelbak® has reworked its drinking valve to deliver twice the flow of the original design.

• The bigger valve is just as easy to use as before, but delivers more liquid when you need it; great for tough workouts, competitions or hot weather
• Made of a durable, medical-grade silicone compound that stays pliable in extreme  temperatures

Ok so I use this system (infinit in back chamber) water in front chamber, easy to refill at water stops.  I put the camelback bite valve on the end of the straws to keep from getting splashed on bumps and to keep from getting jabbed in the mouth.  This is all you need for an IM unless maybe if temps are above 105F on the bike, then an extra bottle on your downtube should saffice.  The system velcroes in bettween your aero bars and wont go anywhere.  You may need to use foam pads fir a snug fit.  I use pipe isulation covered with duct tape, but they should come with something. 

I also use one of these:

because I may go 75 miles between water stops in 100F + temps where I live and I need to have 140 oz of fluids on the frame.

I got it. Thanks!

OWS today was a bum deal because my goggles kept getting water in them and they kept fogging up making siting so challenging. I did almost my full distance. My run was also very tough. I had nothing to give, so I enjoyed most of my time walking. I think the heat is getting to me. We have been in the 90's for almost two weeks now. There is call for some rain and cooler temps, which I am looking forward to so much.

Carol - I sure am glad you are okay after you mishap on the bridge!

Sorry Samantha Podiumquest.  Ya you are probably feeling that really big jump in distance you have added.  Feel free to pull back on your shortest run or bike but keep the long ones.

With goggles sometimes you have to tighten them up a bit as the rubber gets a little older so they don't leak if they initially had a good seal.  Fogging is one of those things.  Often putting a little spit in there will help, but if you are out there in a race sometimes it is easier to just dump water into and out of them and then keep going, takes about 3 to 5 seconds.  I have a pair i just use for races.  Also if your swim cap is old and it slips up it will impact your goggle tension.

Samantha - Happy shopping! There is also anti fog products you can buy for your goggles. It lasts pretty good as long as you keep the goggles on (at least the product I have). I do not remeber which I got but it is pretty cheap and you only need a few drops each swim. Of course spit can work as well.

Larry - Nice goal. I would add that to my list but don't think I will manage by October. But if you are working on December with your grit, it sounds doable.

I have a recovery run planned for today. Some 3 miles at a slow pace has worked very well to get the mileage up and releive the soreness in preperation for a long run Wednesday. It is getting harder to fit in the long run now that the days are getting shorter again.

Joe, nice running!  Have a feeling you will be breaking 60 mins in a 10K pretty soon.

Jim, how is the (more) consistent training going this week?

Larry, I have no doubt you will get a sub 2:00 half.  Have you followed pacers before during races?  I found them to be a help the first time, then kind of winged it the second time once I had a feel for the pace, but YMMV.

Samantha, huge week for you all the way around!  Soak it in .

I've had two days of running that felt really good.  We have had some rain and a drop in temperatures, so it has been low 70's and even high 60's in the mornings.  I cannot tell you how wonderful that is.  I'm not worrying about pace at all right now, just getting out there to run 5ish miles with the goal of feeling good before, during and after the run.  No biking or swimming for a few days.  My neck has been really sore after the fall on the bike, but thankfully running doesn't bother it much.   

Hey Mike, good to hear from you.  Hope everything comes out OK with with your family.  You are very resilient, and I'm sure that is a help to them.

Larry, yeah, I guess only the bigger races have pacers.  They are definitely not necessary, but it's kind of nice to be able to check out mentally for a while, follow the sign, and know you're on track for your goal.

Samantha, how is the training going?  New bike soon to arrive?

Thanks for the well wishes on my neck.  It is doing better day by day and feels close to normal.  May try a short bike ride with hubby this evening.  Another day of awesome coolness here.  65 glorious degrees on my run this morning.  There was a very light fog that made for really beautiful beams of light through the trees.  It is a little scary how much this drop in temperatures improves my mood, but I'll take it.

Local triathlete swimming solo in the lake went missing yesterday.  All indications are that he went into the water and never came out.  I don't expect it to end well at this point, and it's so very sad for his wife and kids.  Be careful out there and don't take any unnecessary risks! MTA: just read that they found his body this morning.

Hill workout today 6x up this baby at paces: 9:23, 9:03, 9:11, 9:14, 9:28, 9:18 mpm.  Ya sometimes you just have cappy workouts, can be fatigue, cold, whatever.  Just get er done and move on.  If it happens a lot in a week, add a rest day.  Look at sleep, food, etc.

Steve - That is a great view. How many feet is that climb? With terain like that I could get lost for days.

Larry - Great perspective. Put it in the rearview and don't look back. I have found I often need to forget the clock and just find the comfortable pace to get through.

Samantha - New toys! Yeah!!

Carol - Yeah for cool weather. I notice quite a change in my energy level once it gets under 80-85 degrees. Unfortunately that means shorter days as well. Glad you are doing better.

Took an extra day to rest yesterday before the long run. I did not want to go in and have to bail. Still a bit sore but should have the energy today.

Samantha, I'm super excited for you.  It was a great end to a life changing journey for me.

Steve, you are simply insane.  What a hill/mountain!!

That hill is fun for bike hill repeats too. 

Samantha I have been thinking about bike stearing while in aero and I find that I am primarily using my hips for turning and then adjusting my shoulders, wrists and front tire accordingly. On the horns it is just like a road bike for stearing.

With the podiumquest I really recomend the camelback ends for the straws.  You also have to cut the straws to a good level for you and people are different sizes.  So during your race you fill the back chamber with tripple strength infinit (6 scoops) and water in the front.  At each aid station take a big swig of ice cold water from the hand up bottle, top off the front chamber of the podiumquest (the water chamber) and then ditch the bottle before you leave the dropoff area.  If you go too far just put it in your downtube and chuck it at the next waterstop.  I ductaped the pads so that the do not get as abused by being put on and off of the aero bars.  I'm really excited about your upcoming race.

Just for some perspective I was completely smoked the last two weeks before my HIM, but I knew I had to get in the distance and not care so much about the speed.  With the taper I was able to get put back together in time for the race. 

This is the time of year for.... burnout.  Folks have most of their races in, have been working out consistently for a long time and just lose direction, momentum and are just plain tired of being tired.  This is where you have to dig back into that lifestyle philosophy.  You can pick one sport and hammer on it while doing minimal in the others.  I typically do a marathon in the winter, but again will be bike focused as I need to get my bike speed up or it doesn't matter how fast I run.  You can drop back to as little as 5 to 10 hours a week and ditch the watch, just run for fun, swim at a leasurly pace, bike to explore, whatever works for you.  If you do an IM you have a month of no guilt non exercize before rebuilding.  If you take significant time off though, it really sucks when you have a 5 mile run and it feels really long when you start to rebuild.  It comes back faster the more years you do it, but that first week of rebuilding can be quite a shocker as to how much fitness you will lose.  If you do nothing for 2-3 weeks you will lose a ton of fitness.  It will come back in a month, but painfully. 

20 Mile bike this afternoon with high rpms.  I get sooo bouncey at 125 rpms.  And my wife and I finished a wall of shelving in the garage to help organize the stuff we should have thrown away 10 years ago. 

Joe, how was your long run?

Samantha, yes, everything is coming together for your race.  Equipment as well as training .

Larry, hope your next run makes you forget you ever had a bad one.

Steve, nice hill work!  Ha, when you ride it, careful on the shifting .  Oh, and re: the new shelves in your garage -- I'm cleaning out my FIL's house right now so I'm firmly in the "When in doubt, throw it out!" camp.

Neck is better, so got back on my bike today.  Stayed upright the whole time, yay me!! 

Joe you got it done 8).  So next long run shoot for 11:00 mpm sustained and see if you can hold it.  Your long run is typically 30 seconds to 90 seconds slower than your shorter training runs.  Walking is fine, when I'm injured or recovering something I walk the entire planned run.  Getting practice on pacing is really good cuz in a race if you wall out it is much less fun.

Bike ideas for they day.  3 types of stops 1) feather front and back brake, 2) even pressure front and back brake, 3) oh shoot I am going to tbone a car  last resort stop 60 percent front brake 30 percent rear brake (if too much on front you go over the handlebars).