kaburns1214 Mentor Group 2011 Part 2 - CLOSED (Page 59)

Mickey Big Mouth Baby~!!!!

LOL.  I went to college in the ghetto.  Pretty much Mickeys, OE, and Mad Dog to choose from on any given afternoon.

2 things. 

One, just got back inside from practicing mounting w/ the shoes already clipped in.  Not so bad.  Have on my L tri shorts and the extra fabric kept getting caught on the back of my saddle.  Imagine that won't happen normally. 

Two, is it bad form that I put a picture of a B14 as the background on my wife's netbook and the IMTX logo on her desktop?

Didn't you just have a birthday?  Shoulda asked for it.  Maybe Christmas present ... early?

Turnabout is fair play, so you might find something she wants on your computer . . .

Father's Day???  No really I'm just joking with her.  Had a talk about fiscal responsibility last night.  $600 for a race and $2500 for a bike aren't in the cards. 

I have lots of calf crampimg/tighness issues.  lots of stretching, warm soaks.  If the bike is hurting your hammys its probably you have weak hamstrings (guessing here) and the pull on your upstroke is fatiguing them.  That is not uncommon and biking more (and stretching and strengthening) will help. 

short sleeve t-shirt, long sleeve tech finishers shirt, visor, gatorade towel, very heavy finishers medal.  i still dont get finishers medals, mine are "prizes" for my daughters' toy horses when they win their respective horse shows.

Excellent production, tons of food post race, the aid stations were feaking buffets (water, gatorade, GUs, prezzels, coke, smores... okay not really).  TOns of post race food, big massage tent.  I was very impressed.

The one thing that "annoyed" me (and not that much) was there was a christian prayer before hand. I'm jewish/non-religious and while i while i would not have expected (or even wanted) for a morning sh'ma and I dont mind a prayer, but make it non-denominational. But that is nit picking.

The 40-o will be of King Cobra - however if the winner does not go sub 2:15 on the HM, they only get a 20 oz can of St. Ides.

Worst party ever: "Three Dog Night"... Red Dog, Mad Dog and Hot Dogs. 

In college our football run testing was called the "Springfield Test: you ran 10 40 yrs dashes in 5 minutes minutes and your slowest had to be no less than 0.5 seconds slower than your fastest.  Failure meant extra running. 

We turned this into the drinking version: fdrink a 40-o in 5 minutes.  Failure meant you had to do shots of Jager.

This whole run/walk thing makes me think I might one day be able to do a half mary! 

Did 6.7 miles tonight, .9 run/.1 walk for each mile. Feel pretty good.

Now if I could just carry water that doesn't turn to boiling water by the 3rd or 4th mile I'll be all set!

frozen water bottles are your friend in summer.  for long summer runs i freeze 2 of my 4 fuel belt flasks, usually they are unfrozen whe  i get to them

I started with the walk/run protocall, when i first did it it was more walk then run, when Jeff-y paced me for my first 10k+ distance race, i employed the walk run in a 10m on 1 min off pace, and seargent Jeff-y pushed my sorry carcass to do better or walk less. That was important, because your mind will tell you you can't do something your body can do.  It took 2 years before i never stopped for a walk break in a Tri of any length, i always allowed my mind to convince me it was time to walk.

Keep pushing the lengths of the Run vs Walk. Don't settle into one interval, mix them up, don't let the body get used to one thing, you will be amazed at how the body handles it, and then one day VIOLA, you won't stop for that walk.

I am just amazed how this sleeping monster has stayed quiet for so long.  I have never heard of a run-walk method until recently and now everyone is coming out of the woodwork with wonderful success stories.  No one said a word before, and now that I have mentioned it, all my friends know people, etc.  Its great to see that method works and I have a load of success stories to relay on if I get doubtful.  You just need to get used to the walk part, since running shoes aren't really made for walking (blisters).

I will do another run-walk tonight 90 sec/60 sec as that is what I will be paced by on Sunday in the North Shore 1/2.  It will be back down to 55-60 degrees for the race, so shouldn't be a problem.

So in illinois we go from record setting heat waves . . . to monsoon rains with some areas getting 3-5 inches in 1 night!!!!  from 98 degrees to 50 degrees!

I guess I am so used to drinking warm anything (my work doesn't offer water, so I bring my own), so I drink warm water all day long.  When running, my body doesn't care what temp my liquids are as long as they fit the bill.

Nice 23.5 mile ride this morning, wanted to share the sunrise photo from 5:30 this morning at the top of a climb.  Had to stop to take the photo with my phone. Look how far you can see into the valley.  The climb after this next decent, SUCKS!!!!!   Swimming tonight.

(Sunrise 610112.JPG)

Cramps generally happen for 2 reason and not all the time . . . water is colder than usual or the muscles being used aren't strong enough or are being used more than usual.  So could be the muscles in your feet are underdeveloped and are still getting used to the flex during swimming.  The more or harder you flex, the more likely you are to cramp.

Even the most experienced swimmers will cramp in cold water or hard workouts.

Run barefoot (Seriously).  Doing short distances barefoot (on grass or sand or someplace you wont burn or hurt your feet) helps make your feet stronger.

With the "mixing it up" -- remember that one of the most efective ways to use run:walk intervals in a race is to time the intervals to aid stations.   A common strategy is to "walk the aid stations" that way you make sure you're able to take in enough fluid and your walk break serves the dual purpose of helping to delay perepheral system failure whi;e making sure you're hydrated / getting in calories. 

Also walk breaks should be brisk.  Its not a slow down, but a walk briskly to keep your HR as high as possible before you start running again.

Beautiful sunrise, Jeff! 

There's a section on run/walk method in this month's Runner's World.  The guy they interviewed has had a lot of success with the method. 

I went for an open water swim in my new wetsuit this morning, and 2 dead fish floated by me!!!    Lake Erie is very, very scary.