Baowolf mentor group is [ Closed ] (Page 62)

Steve, I'm going to start out at a 9:00 pace, which would put me at a 1:58 finish.  My original goal was under 2:00.  If I feel good at the half way point, I may pick it up a little, and the last 2 to 3 miles I'll give it whatever I have left.  I figure that if the race goes as planned, I'll finish under 2:00, and if I have a great day I could finish in 1:54ish.  For food, I'll eat a half a power bar at 40 minutes, another half at 60, a half at 80, and eat another half if I feel like it at 100 minutes.  The solid food seems to agree with me, and that's pretty much how I've been doing it on the long runs.  Sound good?

Your bike adventure sounds like Odysseus on the way home from the Trojan War, by the way!!

K so looks like a $7 part will fix the trainer issue.  And I used a shoelace to get the toolkit on for now.  I  stole a waterbottle cage from the kmart mountain bike and dug out my camping camelback backpack and threw everything else in there.  I rechanged the tire and headed out on the road for a 60 mile bike ride.  It turns out my bike fitter was overly aggressive in his fit which made me feel like I was sliding off the front of the sadle the whole way and unable to hold areo because of the stress on my shoulders, so long day.  Came home and took a 3 hour nap.  Full carbon absorbs more road bumps than aluminum.  Ride was longish, I'm hoping bike fitness comes back soonish with IM 10 weeks away. 

Larry, ya I would go 9 ish mpm first 2-3 miles then pick it up to 8:55 for the next 6 and then kick the last 4.  Should get you in under 2:00. 

Steve - glad to hear the bike headaches may be relieved. Now get on it and ride it like you stole it.

Larry -- you run times are just plummeting. Awesome stuff.

I've actually been active the past few days. A fun but short ride on Saturday on a beautiful fall day. Felt fantastic to be out there riding. Felt great the whole time, and riding along the ocean was just beautiful. The wind wasnt so much fun(nor was falling over at the stop light! D'oh! ) but overall it was a wonderful feeling. Ran Sunday AM -- a slow pace but it was good to get out. Swam this AM. If I could bottle the feeling I get when I'm done with a work out and was able to take a little sip/sniff every AM, I'd spring out of bed  like I was catapulted

Yes, this is why I prefer running....simplicity!

Larry, another thing to take into account for your HM is the terrain.  I've done one here the last 4 years, and it has a substantial uphill in mile 9/10, so I try to bank a little time knowing I'll have a slower mile there.

Samantha, planning to get back out there a bit this week?

Mike, how's your plan going?

How about everyone else?  Joe, Elena, Mitch??

Rode 50+ miles on Saturday, and was feeling pretty fatigued yesterday, so kept the pre-church run to 4 miles.  I will most likely pass up my bike and run totals for all of last year this week.  Considering doing the season ending sprint tri around here on 10/28, but that will involve a few trips to the pool.  I "should" have lost a pound last week based on calories in/out.  Jeans were already feeling looser this weekend, so we will see what the scale has to say about that later today.  

Carol - Great job on the loose jeans. My weight loss has stalled a bit lately.

Mike - You do gotta love those work outs.

Larry - Those football gigs are pretty much the same work load/pay where ever you go. Hope you find other rewards in it. Your run sure is coming along.

Samantha - Wonderful plans for the off season.

Steve - Nice you could finally get in a ride.

Busy week last week with bad storms on Tuesday, back to school night wend. Still snuck in enough Friday 11 mile and Sat 5.5 to total 25+ for the week. Yeah!! One more to meet the goal. Saturday was tough as the legs are starting to feel the mileage but turn out great to help recovery. Sunday was a nice 12 mile bike and boy was it nice to be off the feet. I am amazed at how well the three sports complement each other to help build and aid recovery. It will be nice to get back into more of a three sport routine. Building from the 6 mile base to the 11 mile long run over the last month and a half is rewarding but tough.

Mike, it's nice when exercise is enjoyable on its own.  It is a nice surprise when it happens.

Joe, nice work on the run.  It seems we are following the same type of plan.  Football is rewarding and I don't do it for the money at all, but I start dragging during the season.  Nothing like game planning in a dark room for 8 hours on a beautiful day.

Carol, great advice on pacing.  Fortunately, I've scouted out a half marathon that is point to point and slightly down hill.

Saturday I did a 12 mile run, and I wanted to pace it around 10:30.  i told myself not to push, not run for a certain time, and take it easy.  I felt good, and with a mile to goal realized that I had 8 minutes left to get it under two hours, so I hauled and ran the last mile in 7:53.  I couldn't help myself.  Two more long runs, then taper, then half marathon.

Steve, quick question for you.  My friend wants to do a half 4 weeks after mine.  I was going to do it with him.  I'm not concerned about my time in that one.  Do you have any suggestions on a 4 week plan in between?

So looks like the bike ride irritated some muscles so knee started bugging me 5 miles into the 12 mile run.  Then there was a 300 mile drive to reclaim my dead bike.  I will compair the build of both and refit the new one and the old one to where I want them.  Once I replace all the cables on the old one I can ride it on the trainer until the new trainer part gets in.  Then my wife tells me that she noticed a large bolt on the ground under the pool, but did not think it was important.  Ya it mounts the motor to the pool.  Probably not a big deal.... unless it pulls free and destroys itself... sigh.  Looks like a lot of fixin stuff tonight.  But wait, you can only tighten the bolt with a very specific non standard type of allen wrench that we don't own and our small local hardware store probably doesn't carry.  Yes running is simpler, shoes socks go.   

Larry I was thinking that if your powerbar is like 190 calories, I would want to do half at 45 min to 1 hour and then half every 30 minutes after that.  So every 20 minute may be a bit more than you need.  If you have been doing it in practice and it has been working for you, probably not a big deal and a half marathon is short enough that having a few extra calories is probably not going to mess up your stomach. 

Joe, congrats on making your weekly mileage goal along with other important life things!

Larry, you are sounding really ready for this half.  Is it this weekend?

Mike, as usual you are rolling with life and enjoying the journey.  Ha, even the slow/no speed fall.  Glad I'm not the only one to do that recently.

Steve, sounds like you are continuing to do battle with your bike/pool.  Hopefully soon things will smooth out and you can "just" swim, bike and run.  Have you been to the ortho yet re: your shoulder pin? 

Samantha, what's up in recovery land?

I'm taking a rest day today...well, except for a hour walk with Katy the dog.  Legs were increasingly stiff/sore, normal weak spots were flaring up, and felt exhausted most of yesterday.  Rode w/ my hubby last night, and wow is he improving!  On the hill he could not make it up the first few times, he beat me up it last night into a decent headwind.  Also had the privilege of sharing a bit of tri experience with a friend (also T1 diabetic) this week.  She's doing her first sprint w/ and OWS this weekend, and had all the normal questions + trying to figure out the insulin/carbs game plan.  We ran our first sub 2:00 half marathon together last year, and I know she's going to do great!      

Steve - On the silver lining it is a good thing you found the bolt before you made the 300 mile trip and perhaps make one trip in stead of two...

Larry - Dark rooms with winter looming would not be my idea of fun. There are a few people with half mary's on the schedule as I recall. Mine is Oct 14. Which reminds me I better register.

Carol - You certainly have some great experience to share. There is a bit of mentor in you.

The leaves begin to cover the trail as the sun sits a bit lower every night. With some minor changes to the route to help deal with shrinking daylight, I complete 6.2 mile last night and short 20 minutes in the pool to aid recovery. With about 5 miles complete I realized there was a shot to go sub 60 minutes. One goal is to run 10K under 60 which I did not quite make although I felt great about getting 6 miles under 60 minutes. The goal is not too far away! Final time for 6.2 miles was 61 minutes!

Really nice 6 mile run Joe!  Yes, I believe you will crack the 6.2 < 60 minute egg very soon.

Larry, timing on your HM is looking really good.  Kinda like you planned it that way!

Mike, sounds like a good idea to check out the sleep apnea.  Major energy drain, not to mention bad for your health otherwise.

Steve, how are the equipment wars?

Samantha...OK, girlfriend, rest is over, time to move .

Warm morning today = sucky, sweaty, slow 5 miler.  Looking forward to the next cool front!  On the plus side, I passed my run mileage from all of last year today...977 miles so far this yr.  God willing, biking is soon to follow...only need another 25 miles to pass last year's total. 

I continue on my emotional rollercoster.  My current aches are the right knee.  It acted up 5 miles into my 12 mile run on Sunday, very not cool.  Then on my recovery run on Monday it was worse, so I took yesterday completely off and today did a short 4 mile jog with only minor twinges the last half mile.  Ya well you can't really buy the replacement bolt at a store, it is a manufacterer kind of thing.  I was thinking today that although I was focused on the left tightening tube that the right one might need to be replaced also.  I did not see it on the manufacturers website as a replacement piece.  So that my take another 2-3 weeks to figure out yet.  The tool to put the 5/8 inch hex bolt back in the pool does not exist at the hardware store in town so that will need to be ordered as well.  Did I mention that the resistance band I was using to rehab my shoulder broke the other night?   Fortunately it didn't smack me in the face on the way past my ear.  So um ya saga continues.  I haven't seen a decent workout week in almost 4 weeks with no end in sight.  The half mary is 10 days away and I have not been able to run farther than 6-7 miles continuous at this point.  So.. ya.  Too bad Larry and I are not in the same half mary, he might be able to beat me at this point.  Not sure if I am going to race or not yet.  I am not sure if I can swim yet either as my neck still has whiplash like symptoms, not a lot of painfree side to side movement.  So I got a snorkle on my last jount to a real city.  Yes if I was at a real pool I would be that guy, swimming slow and using a mask and snorkle, dragging his left arm.  The shoulder should be ok in time without intervention.  That is a whole nother opra.  The screw that the radiologist or whatever you call him thought was out of place was actually where it was supposed to be.  It is called a lag screw and works like a shim to hold tension on the bones pushing them into place while they heal.  It would be nice if the doc had bother to look it up online or asked the doc who put it in or something doctorish.  That would have saved me one of my 200 mile trips.  I have also been pretty busy in RL and only going to get worse I am afraid.  Lots of reving in neutral.  So ya lots of emotional ups and downs. 

It sounds like everyone else is taking names and getting things done. Yes sleep is way important and general fatigue added to lack of sleep is bad for most life functions. 

You might email the RD and ask that since you crashed last year is there any policy about letting you race for free this year to "finish the race you paid for" last year.  Some Rds do that and worst he can say is no. 

Mike, that sounds like quite an obstacle to overcome.

Steve, I feel bad for you, man.  You're hanging in amazingly tough, though.

Big news on my front.  I actually saw an appearance of an ab on my stomach yesterday.  It's kind of like BigFoot.  You think he might be out there somewhere, but you never expect to see him. 

Larry, you are doing great, glad to see that your mirror is treating you better these days. 

So ya was working on the pool lastnight and had to lift the heavy engine, well rotate it by lifting one end for positioning and it was interesting.  You don't think about  it, but you have like a zillion little connerctor muscles in your body between bones, between muscles, all over the place through your core, shoulders etc.  I thought about it because when I was lifting this thing I could feel all of them complaining.  So my ahah was that there was a sheering effect on all of these little muscle groups as my body did its tumble and that is why I am getting all of these odd muscle reactions to training.  I still go back and forth 20 times a day about my 2 remaining races.  I also decided to refinance my home as interest rates have dropped a little over 1 percent in the past 2 years and because I do not have enough stress in my life.  For me that comes out to a savings of $2000 per year if things go through as planned (fine print hate it).  Hrm maybe I will start a charity next week.  All this spare time.     

Nice discovery Larry.  There might just be a few more of those under there too!

Steve, sure sounds like life is not allowing you much time to breathe, race or no race.  Tough choice re: the races.  Weighing the relief/refocus/healing time vs. the disappointment/goal loss is difficult.  No right or wrong, just what is best for you and your family.

The jurry is still out on races. I have my ups and downs but I know that it will all be fine in a month or two.  The shoulder has good mobility and strength is returning.  I am doing 5-10 minutes of swimming motion pulls with 20 pounds most nights, so with resistance I am amble to pull through what used to be a can't move that way motion.  A problem with the half mary is that I know I can cover the distance even if I have to walk, but I also know that I will push myself and race it if I show up at the starting line.  We see how this Sunday's run looks with the following Monday or Tuesday run before landing on a decision.  I have done all that I can to help me be ready for it and if that is not going to cut it then well, its just a race and I can let go of it.  I just have not gotten to that point yet, still 9 days left...  

For me life is that way.  I invest in retirement, put time into studying, do all the base work I can for a race, etc. I do the journey and put my heart into it.  I am not responsible for the outcome of that effort, I am only responsible for putting in the work and trying my hardest.  The outcome of that effort, whatever that may be, is up to God.  If my body just needs more rest, well then that is the answer.  Not easy, but it is what it is.  At least I can get out and enjoy the fall weather and when I start swimming it will be slow and to get the feel back not trying for x number of laps at y speed.  There is a time and place for everything in training, though it is sometimes hard to know exactly when and where you need to be on that continuum.   

I'm venting er... sharing here not so much to vent, I can go into my man cave and process or die on my own, it is my prefered way of coping actually.  What I am trying to do is show you how things like this affect anyone's emotions so that when/if you get here you can know that it is normal and that you come out the other end.  My intention is not to burden yall with my "interesting" point in life.  Looks like I was in need of more character building 8) although my family already considers me somewhat of a character. 

So who has plans for the weekend? 

Yes, good perspective Steve.  I feel the same way when race mornings arrive, and love that feeling of submitting the results and happenings on the course to God.  Makes me feel lighter .

Larry, great that you get to share your love of football with your boys.  Fun, but busy time of year for you!  Good timing on tapering for that HM.

Samantha, youhoooo, you still out there? 

Took a second rest day in one week yesterday.  Needed to stay on task for a contract job I took on.  Happy with that decision, but don't need to let it slip into a third one.  Hopefully the weekend will include a bike ride with Kerry, and a 10 mile run.  Supposed to have a rainy cool front blowing through on Saturday, so thinking Sunday morning will be the best shot for that run  Other than that a housewarming party, church, and the normal weekend stuff on tap.

Happy weekend to all!

Larry - one of my favorite parts of training is seeing the physical changes that happen to my body. So when I can see an actual ab muscle I might have to throw a party - WAY TO GO! Can't wait to hear the race report from you HM because I think you are going to do amazingly well! Oh and, GO FOOTBALL TEAMS that Larry coaches!

Mike - I like Steve's idea of potentially getting to do the race again without paying again. Next year will be a different ball game for you.

Carol - Thanks for the kick in the pants message Great job surpassing last years miles on running. It is crazy to look at what I'm doing right now and think I might surpass it next year, but you certainly did that. Would you have thought that last year? Hope those cool temps move into Texas.

Steve - there are no words I have to provide comfort for you. Are you at a place where you can start laughing at how completely ridiculous things have been for you these last few weeks? It sounds like you are definitely up and down but maintaining the right perspective. Today I was reminded of the importance of thankfulness and how that builds trust in God because when I am thankful for all things it comes from a heart of trust in a faithful God. I'm definitely not there, but what a life guiding principle to live by. And I always appreciate your long emails that share the realities of life. You have great insight and perspective!

So I ended up housesitting for some friends over the last week. It required extra yard work and pets. Plus I was in a bit of a funk about life in general. I am notorious for letting my emotions run my life and, unfortunately, I quit living when my feelings overwhelm me. Some people work out even more to release stress; not me. So I was definitely on a hiatus from everything. But yesterday I realized letting my emotions have that much control was not a good plan and not what how I have to live. I've been called to trust. So I headed down to the lake for a swim. The weather here has remained very warm and the lake is still very swimable; as a matter of fact, there was no chop whatsoever so the swim was smooth. Did about 1400yrds. Then today I went for a run. I did 2 miles as a decent pace. Nothing major just making choices to pull myself out of this funk. Planning to get in a bike tomorrow and use the weekend to finish nailing down my winter maintenance plan. Plans always give me something to focus on.

As always, I'm glad to be a part of this group. I'm also glad that there are several of us sticking around through the winter. Happy weekend!