Baowolf mentor group is [ Closed ] (Page 60)

Mike - it sounds like things are on the mending road now and I'm glad for that!

Elena - Hi! Been wondering when you would pop back in. Hope your half-mary traiing goes well.

Carol - I was thinking about bringing two..hmmm.

Steve - So the only challenge i'm faced with is knowing where to put all the stuff. I have a small bento box, but if I put my seat bag on it blocks the place on the back of my saddle for racking the bike. So the bento has two GU's, 1 tube, tool kit and lever. Should I just stuff it all in there? Should I skip the GU and/or tool kit? Do I really need two tubes? For water I thought I would bring an extra bottle cause I was feeling nervous about running out, but I will skip it. I want to have more questions cause I feel I might be missing something, but se la vie. Please mention anything you haven't heard me talk about that I might be forgetting that is probably important. I'm getting nervous today about getting everything together and tomorrow getting it sorted and in the right places. This is about to happen.

Last night I was thinking about each event and I was able to see myself just cruising along just like I would do in training. As long as I don't let my adrenaline and the ppl around me push me to much I am going to be fine!

Samantha - Having three events seems to help the nerves because as much as you would like to push at the start, for me at least, the thought of two more legs to get through kept me honest. Look forward to the race report later, you have come a long way.

Mike - Glad to hear everything is getting back to normal, and you are still coherent. Your girls must keep you busy.

Carol - Last 5K fun run I had an unexpected PR. Have fun, you never know what wonder await.

Larry - Way to keep the weight loss going. 

Elena - Seems like a year for run focus. Good luck with your race and nice to hear from you.

Steve - yeah I was thinking you should join a new sport and try out for the olympics because for speed walking I think you have all the competition beat :D

Do you fill your podium quest the night before? I plan to put my bike in transition the night before but wasn't sure if I should have it prefilled or bring it with me in the morning. Picked up C02 today. It seems like a sweet little system that is easy to use. I also got another tube. Still not sure how to fit it all. My Adamo saddle has a hook on the back of it for the transition rack, so if I keep my seat bag on then I can't use it. Maybe it doesn't matter and I should keep the seat bag on. Thoughts? I might write 5 more posts with questions before the night is over I try to think of them while I am writing, but alas they do not come. oh well.

Yes bring 2 tire levers.  Ok you can put the bag on behind your seat.... because you can hang your bike by the nose not the back (the part out in front of the seat post).  I have a spare tube and toolkit in back, 1 spare tube 2 co2 and the inflater in bentos box with 2 Gu for a HIM or IM. 

You can put your bike in transition the night before and then fill up your podium in the morning and put it on.  You probably want to be to transition 1 about an hour before the race starts, so pleanty of time to get your transition area set up. 

GOOOOOOOOOO  Samantha!!!!!

Samantha - Run your race and enjoy the day! It will be awesome!

Long run of 10 miles last night. Left the house unsure but pushed through and finished in 1:49:13. Happy just to finish. Went for a short walk with the wife this morning to work out some of the kinks. Splits 10:53, 10:13, 11:27, 10:00, 10:33, 10:06, 10:43, 10:48, 11:10, 11:41.

Nice solid 10 miles Joe!  And yes, walking is good for the kinks.

10K today was fun!  Turned off cool enough to be comofortable, and got it done in 57:28 (8:54, 9:32, 9:10, 9:45, 9:01, 8:51, 8:13).  It's a PR for me on this course (have done it 4 times), but not overall for a 10K.  Unfortunately, my chip didn't register, so really glad I remembered to stop my Garmin at the end shortly after crossing the line so I at least know my time.  Would have put me 10/108 in my AG according to the results (assuming they didn't have others with bad chips).  Timing company looked at my garmin and said they would accept that as my official time, so maybe they will get that updated.  Had to back track a little in mile 2 when someone yelled at me that I had lost my car key on the ground.  Very glad they told me that though!  Anyway, had a good time with friends and a great breakfast after the race.  Oh, and did I mention that the shirt is pink ?

Now, relaxing and waiting to hear from Samantha.  I am so hoping she had a good day! 

Carol, great run.  Go Samantha Go.

11 mile run this morning at a 9:56 pace.  First half slow, next 5 miles faster, last mile in 7:55. 

Carol - Sounds like a very nice race. A great time / PR! Wonderful. Too bad about the chip but the results are what count most. And breakfast must have been real nice after that morning stroll.

Larry - Another solid run. You finish so strong which is just as impressive.

Samantha - Go, go!!

Yay Samantha!  Made my day to read that.  You did it, you did it, you did it!!!  Can't wait to hear more about your experience.  So happy and proud for you!

Larry, really strong long run for you!  Glad making the switch to mainly running is going so well for you.  I predict a really nice fall/winter running season for you.

Not sure when I will get my race report up because I'm not sure when the results will be available online. What I remember reading on the posted results was a 41m swim, 6m T-1, 4hr bike, 2m T-2, and 2:41 run.

Overall the race was really good for me. I arrived on Friday and headed out to drive the bike course and boy was I taken back when I realized what I was really up against. The 3 miles 3% grade I read about turned out to be at least 5 miles of almost continuous climbing with grades between 3% and 8%. The amount of climbing on 3% was pretty minimal. There were hairpin switchbacks with 8% grade and all sorts of other challenging things. So I definitely did not know how I would do, but I continued on to race check-in. Swam in the lake and the water was really nice. They had the swim course set up with guide lines under water for the entire HIM distance, so siting really wasn't going to be necessary. Had dinner then attempted to sleep. Probably slept about 4-5 hrs out of 9

Race morning was nice and mellow. The start time for me was 9, so I slept til 6:15 and the started getting ready. Ate breakfast grabbed my transition bags and headed out. The swim was two waves. I went in the second wave and stayed in the back. Wish I hadn't done that because I was faster than many of them and found myself having to wait until the crowd rounded the first buoy and thinned out before I could really go. It went smooth. The guide line was awesome. I sited a few times just so I knew when the corner was coming up. Passed several people. It was a great swim for me. No anxiety at all and I felt smooth.

T-1 required a rather long walk. Then I took off my wetsuit and that went relatively well. I took my time getting my gloves, helmet, socks, and shoes on. My feet were covered in sand so it took time to get them washed off. I had a bottle of water so it went well. Off I went to take on the gnarliest bike course ever . Those first several miles I was doing between 5-10mph. But I was stoked that I could keep my heartrate down (I monitored it by how my breathing was) while climbing for so long. I was slow and several ppl passed me but I was so happy to be making it without a sign of needing to walk I didn't care. After the major climb the course was filled with very large rolling hills. Most of the hills were at least 4% up to 6% (I'm guessing). So there were some crazy fast downhills too. I was up to 35mph one time. Maintained my hydration and nutrition without consequence. Had to stop once after crossing train tracks cause my seat bag fell off. Then I stopped to pee and the aid station ppl filled my water for me . Thankfully the last several miles of the course was almost all downhill. Gave my legs a nice break but my arms were so tense from being on the horns so I could use the brakes. It was so fast for a long time. I stayed in aero for a good portion of the bike and I could really tell the difference in speed with aero vs. horns.

t-2 was smooth. They took my bike for me and racked it. I was handed my bag and had a quick shoe change and grabbed my visor.

The run was also great. I was able to stay running except through the aid stations. I was starting to get really hot at one point, but once I started pouring water on my head I stayed cool enough to be comfortable running. Had a couple good chats with other runners. The scenery was pretty sweet. My body felt tired but strong. I ate GU approx. every 30 minutes until the last 3miles or so I didn't have more because I sorta felt full. I stopped and used the bathroom again. Found a gal at an aid station who let me use her chapstick bceause I left mine on the bike and my lips were so dry. What a blessing!  The last 1 or so was the hardest part because it was downhill and my quads were really starting to hurt and so were my knees. I actually asked the Lord to protect my muscles and knees because they had reached their threshhold.

I crossed the finish line and felt really good. I was happy, and even though I was tired I wasn't grumpy or overwhelmed. My friends who came out to support me were fantastic. They took some great pics. They wore costumes so it would be easy for me to spot them. They made a sweet sign to hold up. It was such a joy having them there.

I'm quite sore today. My quads, delts and neck muscles hurt pretty bad. It is a bit hard to walk especially if I try to go down stairs. I'm also very, very tired. the drive home was challenging.

I'm so thankful I did the HIM. I know what I need to do to be ready for IMCDA because I think the courses are similar, but the HIM bike course might be harder than the IM course will be. So I have lots of hill work to do between now and then. I was so amazed at how well the whole training process works. Build, build, build, rest....then taper. My body was ready. Of course, I wasn't fast but it knew what it could do and it had recovered enough to get out there and accomplish 7.5 hours of continuous forward motion on a challenging course.

I am satisfied.

Way to go Samantha, couldn't have hoped for a better outcome.  Very pround of how you executed everything.  It sounds like CDA bike course will not be nearly that bad, at least the one I did had no hills of more than a mile or 2 going up and no technical turns coming down.  It sounds like you nailed your nutrition, smart to not overload your stomach on the run and finished without going boom.  Try to walk some on the flat like a  mile the day after tomorrow, hot bath, but ya your legs are going to be spent for about a week, worse the first 2-3 days touchy the next couple and then settling in by next weekend.  No running for at least a week, walking is fine, swimming is fine, biking short 10 to 15 miles easy very very easy spinning.  You don't have to do anything but minimally going for a walk on Tuesday and Thursday of 1-2 miles will help with recovery. 

Here is my run for today 8:02, 7:49, 7:52, 7:51, 8:00, 7:55, 8:14, 11:37,12:18, 10:58, 10:35, 9:59 see if you can tell where my leg started hurting.  So last weekend I was good for 4 miles, mid week 5-6 miles, now 7 miles.  I guess recovery doesn't come faster just because you want it to. 

I did get a new bike, will have to figure out how to get a pick on here for you.  Mostly I just want to put it in a glass case to keep it safe.  The guy spent a lot of time fitting me and actually telling me how to improve how I positioned myself on the bike once it was fit.  It turns out he bikes 25+ mph and does an open marathon in about 2:55.  Another guy came into the shop who can do a 9 hour IM.  Then the talked about the fast cyclists in the area....  

Ok so I learned that your knees should be close to the top tube, no more than 7.5 inches appart (mine were 11.5 inches).  Also to position your hips right you sit completely upright on the bike, not holding the bars at all, just straight up (on the wall or trainier) then lock your hips there and bend your body around them as you lean foward.  You don't hold your shoulders square like you are doing a pushup, but you push your shoulders in ish, roll your wrists toward the ground, can half palms even completely down on the flats,  with your shoulderblades going up to round your back.  Think of your shoes like little cars with headlights on the front shining parallel to the ground.  I have been toeing the pedals too much which makes for sore outer calf muscles.  Think of the position of a downhill skiier when riding your bike with the aerobars your polls. K thats all I have for now. 

3 Cheer for Samantha!

I hadn't thought about it, but once I was clipped in for the fitting and I had to get out to change out components (had to change aerobars, seat, lots of stuff) I looked down at my left ankle with the cut in it and thought hrm, this is probably one of the worst actions to perform on this ankle, twisting it abruptly to get out of the clips in my shoe.  I was able to do it but not so comfortable hadn't thought that through beforehand.  Then he is all take it for a testride and tell me what you think.  I'm all not sure if my shoulder is going to like riding this at the moment, but it went alright.  Oh and to get out of your clips easier keep your heal down when you slide it sideways as compared with raisign yoru heal and then turning your foot. 

Steve - Your body has a way of telling you when you are over doing it. It is funny yours takes 7ish miles to kick in. Great come back. That trip to the LBS sounds like it quite the adventure with some great tips. Hope you can put them to use soon. Look forward to the pic's.

Samantha - Way to go! Everythings sounds like it went according to plan. Those hills will be benficial experience. Since you have now conquered them, the next hills will seem easy. Enjoy some recovery.

I suffered some strain in th back of the ribs bellow the left shoulder blade. Almost called the run but too many things going on this week. Bianca is back to swimming this week, back to school night, and the sunlight continues to diminish. Well still managed 3.75 last night in 36:22. A little fast but I'll take it. only 21.25 more to go for the week to hit 25 total miles.

Joe, Hope that back kink eases out for you.  It is no fun running or biking with a tweaked back.  If it is just a kink it might respond to a hot bath, heating pad and gentle stretching or foam roller.  If it is an actual pull you would want to avoid 95% of stretching and let it heal up with just a little feeling of where the edges of your range of comfortable motion are and then going just the tiniest bit past it a couple times a day.  (What I am doing with my shoulder for example). 

Ya if anything gets tweaky with my legs I drop to a walk for a couple minutes and then easy up real slow to see if it has worked its way out or no.  Note that this is only for sore muscles not if I thought it was an injury that would get worse.  Hopefully I am good for at least 9 or 10 miles next weekend.  Tonight I get to see if my hands are recovered enough to change out a tire on the new bike.  I want to play with it on the trainer with the lack of evening sunlight.  I am concerned that some of my iffy muscles (shoulder in particular) might not respond well to our bumpy roads or any sudden shifts I might have to do (miss the dog) etc.  I figure on the trainer I can go real easy and be less likely to need to respond to any emergencies.....but with how things have been going.. ya never know. 

Every day is an adventure on the run.  Mostly walk today irritated tendon back of the left knee, right calf, just never know how it is gona look when I get out there.  Probably wize to scrap the bike trainer ride tonight and start fresh tomorrow. 

Samantha you and I are probably in about the same shape today.  So an IM is not that much harder than a HIM, there is just a lot more base building and overall fitness you need to have and then you execute it the same way you did your HIM.  It feels like doing twice that distance is impossible, but the training plan will carry you through.  Heal up, enjoy some rest. 

Steve - Man I am excited to hear you got a new bike! Did you go for the P2? Get those pics up soon, and while you're at it can you tell me how to post pics, please You are still facing some obstacles from your accident, but honestly I am so impressed with how you have bounced back. It is encouraging and helpful to see what it possible with injuries after a major crash. That is a huge benefit to being physically fit - bouncing back from injuries is way easier. Keep up that great healing process! I know I have mentioned this before, but the CDAIM course has changed since your race. There are some pretty awesome climbs required now. They are long, but I don't think the grade goes above 6%. Though it will be challenging I think Coulee was much worse. Maybe I'll drive the CDA course this week and see what I think, but other than building up to the distances of IM this HIM has given me the confidence to work towards IM knowing if I put in the time I will cross the finish line. So now I'm ready to start talking IM. Two weeks of recovery with some swimming, mild bike and run after week one sounds lovely to me. What's next? I've been thinking of doing some sort of maintenance, but also wondering if I need to just keep building since I'm slow. Or I could go run and bike focused and just maintain my swim. Whatcha think?

Another cool thing that happened was getting extra swag after the race. Since the volunteers forgot to give me my swag after I crossed the finish line I had to track down the organizers and ask how to get my stuff. So they took me to their gear trailer. The website said HIM finisher's would get a visor, then they told me they changed it to a towel. I was bummed because I really wanted a nice visor since I didn't have a good training one. Well when we got to the trailer they hooked me up with the towel, a visor and a cap...woohoo!

Today the soreness is significantly decreases compared to yesterday, but I'm quite tired. Still slow going, but I don't nearly fall over due to muscles being so fatigued that I am thrown off balance easily..haha. its funny when my legs just don't work and I almost fall right over :D

And I was wrong about my swim time. It is actually 39m not 41. Pretty sweet swim time for me.

Carol - Congrats on that unexpected PR! You are stronger than you thought!

Joe - take that back thing easy. When I strained my back last week in two days I spent about 4 hours rotating between heat and ice. After a few days it was gone. Don't let an injury take you out of the process

Here's the official race report - http://beginnertriathlete.com/discussion/training/races-edit.asp?ra...

Again Samantha, great job.  It's been 3 months and finishing the HIM is still one of my proudest moments.  I see we had similar times.  Maybe we'll race someday

This group has been awesome, and I feel like I've made some great friends.  I'm going to throw out an idea, and if anyone wants in great.  If not, no big deal.  I'm sure that some people are private or don't have facebook.  I will give you my name and location, and I'd love to "friend" anyone on facebook from this group that wants to.  If you send a request, just put in a message mentioning BT.  My name is Larry Fisher and I live in Norwalk Ohio. 

Keep training hard everyone!