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2007-06-18 10:24 AM
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Subject: RE: jszat's group- closed
Great job Kristin. You did a great job on keeping pace and finishing strong. I hope to be able to do a half sometime. I have ran 10 miles before and the fact you did 13 is amazing.

Best of luck Ken... You will do great with the first tri. Try to remember to relax and enjoy the event.

Good luck Joe... You know you are going to tear High Cliff up. Best of luck with your swim week. Watch and listen to your shoulder... It is the last thing you want to tweak before you swim 1.5 miles on Sunday.



2007-06-19 1:11 PM
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JSZat - what's your predicted time in the HIM?
2007-06-19 2:07 PM
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KenD - 2007-06-19 1:11 PM JSZat - what's your predicted time in the HIM?

Oh boy, this is a tough one.  I keep telling myself this is a B race and that I am not gonna try and blow it out of the water, but I still should be able to improve from last years race as it seems it will be an easier course and my swim should be better.  That said, it is supposed to be way hot which could give me issues.  I would be happy in the 5:20/25 range, though just finishing upright will be good news.

2007-06-19 2:44 PM
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Okay, so what's the break down for your goal times?
Swim
T1
Bike
T2
Run
2007-06-19 6:10 PM
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Subject: RE: jszat's group- closed
My predictions. This is a reverse. 3.1 mile run; 15 mile bike; 250 yd swim.

Run - 0:27:00
T1 - 0:02:00
Bike - 0:52:00
T2 - 0:01:30
Swim - 0:05:15

My original goal was "to finish", but I remember a quote (from MadCow, I think), that went something along the lines of "Save the "I just want to finish crap for your mamma"". These are basically guesses.

Edited by KenD 2007-06-19 6:12 PM
2007-06-19 6:45 PM
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Subject: RE: jszat's group- closed
Sorry for being MIA lately. Work has been busy.

Congrats on your half Kristin!

Good luck this weekend Ken and Joe.

I thought for sure I was gonna get a 5K PR saturday but came up 38 ticks short. My gains are slowing down. I PR'd just about every run in '06, and now I guess I have to work harder. I was thinking increasing to 20 MPW w/1 day focusing on speed.

2007-06-19 8:59 PM
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Okay, after reading someone else's post regarding arm position during swimming, I thought I would try it tonight. Previous to this, one of the questions I had was "Why don't I feel this in my lats when I swim?" I was thinking that it would come in time. Tonight, I was using the arm position they talked about, elbows bent near 90 degree with fingers point down when pulling.

Wow! I dropped my 25 yd time to 20 secs, and my "easy" golf to 40. I felt my lats after tonights swim. Now I need more practice to cement in the muscle memory.
2007-06-19 9:23 PM
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KenD - 2007-06-19 2:44 PM Okay, so what's the break down for your goal times? Swim T1 Bike T2 Run

47 min swim

3 min T1

2:50 bike

3 min T2

1:37 run

or therabouts.  I know I have this and more in me, but I keep wavering between running it as training and actual racing.  Will not be balls to the wall effort though regardless.  This would knock 15 minutes off my first one so would be very happy with this. 

2007-06-20 7:21 AM
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KenD - 2007-06-19 9:59 PM

Okay, after reading someone else's post regarding arm position during swimming, I thought I would try it tonight. Previous to this, one of the questions I had was "Why don't I feel this in my lats when I swim?" I was thinking that it would come in time. Tonight, I was using the arm position they talked about, elbows bent near 90 degree with fingers point down when pulling.

Wow! I dropped my 25 yd time to 20 secs, and my "easy" golf to 40. I felt my lats after tonights swim. Now I need more practice to cement in the muscle memory.


Also try pulling all the way through your stroke if you dont already. Meaning you finish your pull when your hand is at your hip before you recover for your next stroke. You'll feel it in your tricepts and get your entire arm involved.
2007-06-20 9:35 PM
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Alrighty, I'm officially getting anxious, excited, etc about my first tri this Sunday. I've been trying to keep my workouts light this week so I'm fresh for the race. My wife is no longer interested in hearing me talk about it. My co-workers still listen.

I wish Sunday would hurry up and get here!
2007-06-24 2:34 PM
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KenD - 2007-06-19 6:10 PM

My predictions. This is a reverse. 3.1 mile run; 15 mile bike; 250 yd swim.

Run - 0:27:00
T1 - 0:02:00
Bike - 0:52:00
T2 - 0:01:30
Swim - 0:05:15

My original goal was "to finish", but I remember a quote (from MadCow, I think), that went something along the lines of "Save the "I just want to finish crap for your mamma"". These are basically guesses.


Run - 0:27:00 Actual 0:22:32
T1 - 0:02:00 Actual 01:32
Bike - 0:52:00 Actual 49:27
T2 - 0:01:30 Actual 00:50
Swim - 0:05:15 Actual 7:00

Overall all 1:21:18

I AM A TRIATHLETE!!!

Edited by KenD 2007-06-24 2:34 PM

2007-06-24 7:01 PM
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jszat - 2007-06-19 9:23 PM

KenD - 2007-06-19 2:44 PM Okay, so what's the break down for your goal times? Swim T1 Bike T2 Run

47 min swim

3 min T1

2:50 bike

3 min T2

1:37 run

or therabouts.  I know I have this and more in me, but I keep wavering between running it as training and actual racing.  Will not be balls to the wall effort though regardless.  This would knock 15 minutes off my first one so would be very happy with this. 



Joe, how'd it go?
2007-06-24 8:01 PM
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Run - 0:27:00 Actual 0:22:32
T1 - 0:02:00 Actual 01:32
Bike - 0:52:00 Actual 49:27
T2 - 0:01:30 Actual 00:50
Swim - 0:05:15 Actual 7:00

Overall all 1:21:18

I AM A TRIATHLETE!!!


Welcome to the club. GREAT JOB!!! How does it feel? How did it feel out there? Ready for an Olympic in October?
2007-06-24 8:10 PM
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It felt great out there. The bike was the only leg where I actually got competitive with some folks. Looking ahead, picking the next person, and passing em up when the terrain was right. I didn't want to blow my wad in the run so I didn't push it and the pool was jammed.

I'm definitely not ready swimming wise for the Oly yet. I need a lot more time in the pool/lake.
2007-06-25 9:47 AM
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Subject: RE: jszat's group- closed
KenD - 2007-06-24 7:01 PM
jszat - 2007-06-19 9:23 PM

KenD - 2007-06-19 2:44 PM Okay, so what's the break down for your goal times? Swim T1 Bike T2 Run

47 min swim

3 min T1

2:50 bike

3 min T2

1:37 run

or therabouts.  I know I have this and more in me, but I keep wavering between running it as training and actual racing.  Will not be balls to the wall effort though regardless.  This would knock 15 minutes off my first one so would be very happy with this. 

Joe, how'd it go?

Better than expected actually with a 5:07:58.  RR is here but splits were basically:

38:40 swim

4:22 T1 (clusterfock!!)

2:36:08 bike

2:33 T2

1:46:13 run

 

Looks like you had a nice first race Ken.  Congrats!!

2007-06-26 4:18 PM
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Good job Ken and Joe. Ken, that's a blazing fast run compared to what you were shooting for.

I've got a super sprint (200/10/1.5) on Saturday. I went 53:11 last year (first tri ever), on a road bike with sneakers, and no clue what I was doing. I'm shooting for a sub-49:00 this time around. It's not chip-timed, so splits will be hard to track, but I expect to do no worse than:

swim: 4:00
t1: 2:00
bike: 30:00
t2: 1:00
run: 12:00

2007-06-29 10:29 AM
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I did my core workout with a ball today. First time for this. Man, what a pain in the butt. I completely understand how it works my core more.

2007-06-29 10:42 AM
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stainofmind - 2007-06-26 4:18 PM Good job Ken and Joe. Ken, that's a blazing fast run compared to what you were shooting for. I've got a super sprint (200/10/1.5) on Saturday. I went 53:11 last year (first tri ever), on a road bike with sneakers, and no clue what I was doing. I'm shooting for a sub-49:00 this time around. It's not chip-timed, so splits will be hard to track, but I expect to do no worse than: swim: 4:00 t1: 2:00 bike: 30:00 t2: 1:00 run: 12:00

Good luck this weekend!!

2007-06-29 1:39 PM
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Jason, what's your strategy for a super-sprint? Do you have a target heart rate zone to stay in? Or just balls to the wall?
2007-06-29 2:30 PM
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KenD - 2007-06-29 1:39 PM

Jason, what's your strategy for a super-sprint? Do you have a target heart rate zone to stay in? Or just balls to the wall?


Balls to the wall, definitely. Vomiting at the finish line would be optimal effort. Unless of course my sore ankle starts barking, then I'll back off.

It's been so long since I've even worn my HRM that I wouldn't know what my zones are anyway. I stopped wearing it when I started having trouble getting a consistent link (even though it's new, and a pretty nice one). That, and I admit I'm extremely under-educated on the nuances of HR training. I tend to be a little more primal... I figure if it hurts, it must be good, and if it really hurts, it must be bad.

That said, any recommendations on a source for a very dumbed-down, simplified tutorial on HR training? I've tried to read a few things here and there but my eyes gloss over after a few paragraphs every time.

Edited by stainofmind 2007-06-29 2:32 PM
2007-06-30 1:13 PM
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I'm in the car on the way home from the race (wife is in maternity outlet). I went 45:58, good for 2nd in AG (well, 3rd but winner went into overall). My splits were roughly: 3:30/1:15/29:00/0:45/11:30

I'm stoked. Ankle feels good, I'm partying at Rhythm N' Booms tonight and hitting trifind tomorrow.

2007-06-30 9:35 PM
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Sounds like you did great! When are we going to see the race report?
2007-07-02 9:51 AM
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Congratulations- sounds like you had a great race! I look forward to reading more about it.

I've got my sprint distance coming up this weekend - it's my local/A race (of course it's my A race, it's my first tri). We have many, many friends who participate in this one, so I'm looking forward to it and also hoping not to make myself look super silly. I'm really hoping to hit Top 10 in my AG for this race... but that would require optimal conditions and effort, so we'll see.

I'm really hoping to surprise people on the bike.
2007-07-02 10:04 AM
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Kristin - how're you feeling about this upcoming weekend? Do you have any predictions for your times?
2007-07-02 10:24 AM
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KenD - 2007-07-02 10:04 AM

Kristin - how're you feeling about this upcoming weekend? Do you have any predictions for your times?


I'm feeling pretty good: Here are my stretch goals for the race:

The swim has been called mis-measured in the past, so I'm basing my projected time off my last year's time (I did the swim for a relay). All the other course measurements are accurate.

Swim: 8:42
T1: 1:45
Bike: 35:38 (calced at 18.5 mph. I'd love to get closer to 19 and hold it, but it's got some significant hills, so I'm not sure. I have biked farther at a 19+ average, so this is one of my question mark areas.)
T2: 1:00
Run: 27:30 (this is at a solid 9:10 pace, which is 20 seconds up from my PR 5K pace. Not sure I'll be able to hold that pace, either, but we'll see.)

Total time: 1:14:35

I'd love to be under 1:15. That would put me in very good company at this race.
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