TEAM RFP (Relentless Forward Progress) CLOSED (Page 6)

Awesome Goal

Two more sounds like a plan Tim - and as much as I don't want it to happen - we will lose someone

KC

Tim - that's what I am talking about - lol. Lots of fun

As far as plan is concerned I will email to you - Thanks a Bunch.

KC

Good Morning Team.

First - great tips on the bike Tim - thanks.

OK - week one in the books 27 more to go haha (god help me).

I would say it worked out ok, short a few meters in the pool but I got my runs in and bikes in - even though I took it easy and am just easing back into it all. I got 3 swims, 3 runs, 3 bikes - just like the plan asked for Tomorrow, rest and football and plan for next weeks work week.

Have a great weekend everyone.

KC

Good job, KC! Keep the momentum moving!

Todd

Welcome, Paul! You should find guidance here on your goal! I went from coach to sprint a couple years ago, and I think a few other have as well!

Glad to have you!

Todd

Dan,


The distance may be off. I recall my garmin being touchy during that race...I likely commented on it in the race report.


Regardless, a 1:48/ 100 yd swim in most races (sprint and oly) will likely put me in top 20 % age group for the swim and put me in contention for top 20 % AG finish. In reviewing HIM swim times from previous Racine and Eaglehead results, this would hold true as well. Remember, these are OWS and not pool swims.

Looking forward,
Todd

I had to break my streak of consecutive days of SBR..ended at 47 days of SBR I had an asthma flare up on Thusday night and missed yesterday and today. I plan to get back tomorrow with a swim. I am going to start up again and try for 60/60 again.

Looking forward,

Todd

1:48 is a good time for OWS but I also kind of think that you need to be around 1:30-1:40 to be in top 20% but it really does depend on the race. If fyou look at Racine from last year a 1:48 would be top 5% with the 4' swells.

The swim is so minimal to the overall impact on your race though. A bad swim can easily be made up if you are a strong biker/runner.

Hey gang. Hard to keep up withal the energy here.

Hydration - I am a sweater too. You'll use 2 bottles an hour. Can't carry that much. I carry three bottles. One on the aero bars, which is quick fill. Then two others. I add electrolytes. Try it in practice so you know what your stomach will handle. On my first half IM I used a liquid nutrition so one bottle was devoted to that. Used it on my first IM, too. There is plenty of water on the coarse. The key is getting in your electrolytes. I used to get cramps on the run. Started using magnesium supplements and they went away ...none on the swim workouts anymore either.

Bike - Working on getting strong on the bike to work less to go faster is a key. Strength exercises now = SEs = low cadence 50 to 60 rpms with high power for intervals of 5 mins working to 10 or 15 is a good thing to do once a week at least. More experienced people can do more. I do them three times a week during the base period. Then one time high cadence drills and single leg drills and one time a longer ride at zone 2 easy to moderate. During build phase I do hills X 1, speed intervals X 1 and long ride X 1 and easy recovery ride X 1.

I can't stress hil work in running and cycling enough. Really good stuff.

Hey Iceman - I picked up on your comment about magnesium supplement. I tend to cramp also on the run but I haven't tried using a magnesium supplement. I will look into it.

KC- looks like you are on a roll. Great job this week. I haven't put as plan together yet because I'm working on my endurance especially with the swim and trying to get back into running.

That's what I'm thinking. ChelanMan 2013 was a good sized Olympic with 461 finishers. Top 20% swam it in 27:50, so 1:35/100y. The other race I'm considering (Black Diamond Olympic) the top 20% was out of the water after 26:26, so 1:31/100y.

Both of those were lake swims so I doubt there were any significant swells.

Update - day 20 of SBR is in the books.





Edited by pnwdan 2014-01-18 4:29 PM

No Simone-who is the author/subject?
I am new to this quote thing-hopefully it works out.

Anne/Herb doc

Edited by Herb Doc 2014-01-19 11:06 AM

Ok dropping in since Sundays when Im not on call is the only time I have.

It was a productive bike & run week, pool not so much. Mon & Tuesday there was plenty of snowshovelling and driveway ice so I had to stay home & on bike on a Cycleops. I did notice references to Trainer Road and Sweet Spot Build which I plan to look in to since the DVDs I have are Spinervals and I need something else to look at besides inside of a gym. though, they got me on the bike so they aren't too bad. I cant stream cuz my internet sucks.

Got 10 miles long run in and this upcoming week is cutback according to Smart Coach plan so I have NO EXCUSES for not getting into the pool. It has all easy running ...thinking of inserting a tempo run in midweek instead and rest easy. 18 miles next week total, that's it.

aaah the pool. Get in-first step haha. I will take a laminated copy of my Olympic plan which has some 1200 m swims with pool toys to keep me occupied. My kick takes me backward and is always a work in progress which I rebel against because dang it this is supposed to be like active recovery for my legs right????

I have noticed that several people here have Pleasant Prairie on their list and since that is about as friendly a swim as ever there will be, I'm signing up!! I may be on call or whatever-will try to swap if that happens.

Eating- plan is to look thru the WW Simple Start food list and try to chop as many veggies as humanly possible the rest of today and try to get over the fowl recipes since they seem to love those. I do not eat fowl or red meat. Do eat fish and beans and pork, the latter with much guilt since a pig donated her/his heart valve so my brother could live.

Glad I have no colonoscopy pending, but appreciate the willingness of this group to discuss their health issues. OK off to look up Born to Run which I hear is a good book, but must finish Going Long first before I buy another.
thanks! will check back hopefully Monday night. Wrote down everybody's names to try keeping close to straight.

Born to Run (Chris McDougal) is a great read. It actually inspired me to totally overhaul my running technique over the last couple of years. I now run exclusively in zero drops and have none of the physical issues I used to routinely have (I had persistent fasciitis for years). It's totally gone now. Its an enjoyable read just for the story but for anyone who hasnt explored natural running, especially if you have persistent running injuries, I highly recommend looking in to this approach.

Not much time for training this weekend. 1500 in the pool on thursday, 7 on the treadmill thursday nite. 4.6mi run at 9:20pace this afternoon (mighty cold in Pa today). I hope to get 20 or so on the bike this evening.

I appreciate the thoughts on hydration and the bike.

Oh boy, I am so late to the party.

Sorry guys, life has been a tad hectic these past few weeks!

I will likely be reading more than I post as I start back to school this coming week, but I will join in as much as I can. I've really missed this group.

BTW KC, 14.5 is totally doable for you @ LP. You'll be just fine - I can't wait to cheer you on. Volunteer sign ups is in just 12 days, and I have my accommodation already booked.

Hello Simone - I read it about a year ago. I got a lot out of it especially with my injury. It got me thinking more about running barefoot which I do once in a while and also got me thinking about the type of shoes that I use to run. Even though I have been wanting a pair of Newton's running shoes, I haven't purchased any running shoes since I read that book.

Gil, before you invest in Newtons, you might give the Brooks Pure series a try. They are less expensive and I loved them right out of the box. I prefer the pure connect.

You all have been busy, or I have been slacking as I just spent 30 minutes catching up on everyone's post.

Welcome, Murdock, Elena, Anne, Dan, Paul and Todd!
Anne - very jealous as I love Door County and want to go back.

Lou - Congratulations on your marathon! I heard that is a great one. It is on my bucket list.

Simone - During the HIM and IM I ran to each aid station and then would walk thru the aid station and once I finished eating or drinking I will start running again till the next aid station. Those stations are about 1 to 1.5 miles apart. For the marathon I did a 12:1 ratio. I have a 10 miler coming up and I think I will cut that down big time to 4:1 ratio. If you look up Jeff Galloway he will walk you thru what ratio you should use based on your mile time.

KC - I am so sorry to hear about your friend. How is the IM training going?

Tim - So glad you got your surgery scheduled. I have started the Sweet Spot Immediate building and so far I am not liking it as I have to go so freaking slow to keep my HR down. But I am following regardless.

Gil - I had (and probably still do) a hamstring grade 1 tear and my physical therapist told me that if the pain is not too intense I could keep running. I am sure that I have changed my running some to make sure I don't mess up that hamstring anymore.

I promise I will do better and stay up with you all.
Kathy (KTC)

Tim - I'm a bit late to the party but noticed your group is still open. I'd like to jump in if I can. I'll post a more complete bio shortly. Suffice it to say I'm a newbie and looking for advice and motivation.

Thanks,

Darrin

I should get my new schedule today. I'm really worried about fitting it all in, but I guess I just have to start, and see how it goes: I have 20 weeks till my half, and I am considering going down to TN with a friend in 16 weeks to do one of the REV3 races.