Shellback1998 Group - FULL (Page 63)

Linda,

Don't be nervous about swimming. I am helping a struggling swimmer right now. You will gain so much confidence!

Sounds good Roland. Will  keep in touch via here and facebook.

Did my first Jeff Galloway Magic Mile TT yesterday after work during my 6.40 mile run.  Warmed up, walked, jogged, then ran an easy mile then hit the lap button.  Looks like I pace about a 7:55 mile w/o puking but getting to mid Z4!  Based on this time, I can predict my current paces for a 5K, 10K, 13.1, or 26.2.  If anyone hasn't used this tool yet, it's found here:

http://jeffgalloway.com/resources/gallracepredict.html

~Roland =)

Way to go Roland.  Love the new pic. 

My daughter Alyssa ran at the U of MN Griak Invitational today.  I did not go to bed until 3am and hardly slept.  Very, very nervous.  She was diagnosed with vocal cord dysfunction in April and has been seeing speech theapist and sports psychologist since.  This was her first race in 6 months and she won it last year.  So, she handled the stress well.  Me, not so much.  But then I was in there pushing along the therapy and pushing to get her to see who she needed and have done what needed to be done.  Thanks goodness her race was the first one.  She finished 23rd overall (out of approx 300) and her team won the D3 division.  There was only 50 seconds between their first and 7th runner so they look strong and have depth this year. And best of all, her legs felt tired as this was her first race in 6 months but she did not have problems breathing.  Big sigh of relief.

Also, this was a great interval workout for me, and hilly too.  Tonight, netflix, glass of wine, and stir fry with my baby who came home for the weekend.  Life is good.

Linda

Thanks Linda!  That was a great race you and Alyssa had!  Congrats on the win!

As for me, I went on the M3 bike segment test ride I mentioned a few weeks ago.  Oh boy am I in for treat on race day!  I managed those hills pretty well as a MOPer and the descents were lotsa fun leaning in and out of the curves.  The training group was actually doing the HIM distance and thought they kept going up a hill where I thought there was a left turn for the olympic guys.  As it turned out I skipped about 2-3 miles of the olympic distance so I'm going to Google Earth the part I missed.  I made up the distance by getting lost a bit near the parking lot where my car was so not a bad training day!  ~26 miles, 3000ft of climbing @ ~5% grade in 1:45. =)

~Roland

I had to change my first flat today. Unfortunately I forgot my tools at home. Luckily I was only 4 miles from home when it happened. Unfortunately I had only biked those 4 miles. Unfortunately I left way too early to call home for assistance. So I had to walk the 4 miles home barefoot as walking in cycling shoes blows. It was also the rear tire so a little more complicated. Bad news it killed my one window where I could workout today. Good news several hours later the tire still has air so I didn't pinch anything.

That's my glass half full, glass half empty tale.

Great job, when you pumped it back up, hopefully you used a pump and not C02... Yeah, i manage to get a flat almost everytime I bike ride...

Ok, guess what happened to little miss cheerful today "Everlong - at least it wasn't a race and it's character building" .  Flat tire, back wheel - big slice so couldn't even repair it, so I walked in my bike shoes 3.2 miles home.  So, I guess I am building alittle character myself....and I AM counting the walk back with my running milage!!!!  Sad part was I was almost to the top of a hill where you can zip down for about a mile.

Linda

Oh gosh, sorry to hear about that Linda.  Walking in bike shoes too. >.<

Maybe it's time to get some Gatorskins?

~Roland

Counting the walk with your run total? LOL how is that character building?

I actually thought about switching over to run on my Garmin and doing the same but even on the steep hills I couldn't get my heart rate above 90 so I couldn't justify it.

I'd say the karma bike gods were angered by your sassy attitude.

everlong - 2011-09-30 11:35 AM Karma gods got me again this morning but at least I was just short of 25 miles in. I went 1500 miles this summer with no flats and now 2 in the last 50.

What did you do to get on their bad side man? =(

Did a near race pace 10K simulation last night at the track.  1st 5K ran at mid Z2.  2nd 5K ran at near 5K pace with negative splits from ^Z3, mid Z4, ^Z4 progressively.  My sportband stored my split data but failed uploading to my account online.  Based on my recent stats I'd estimate my splits were in the low 9:00s in the first half then 8:40, 8:30: 8:20 pace the last 3.2 miles, possibly a little faster. 

I think I'm going to employ this strategy when my upcoming race happens.  The 10K segment is going to be done in the heat (around 11am) so I suspect my HR is going to be a bit higher.

What do you guys think?  Use this pace strategy?  Suggestions welcome.

kloofyroland - 2011-09-30 4:05 PM

everlong - 2011-09-30 11:35 AM Karma gods got me again this morning but at least I was just short of 25 miles in. I went 1500 miles this summer with no flats and now 2 in the last 50.

What did you do to get on their bad side man? =(

He was mocking me!  But I will say no more since I don't want another flat.

I watched my daughter run at her college's open on Friday.  I always get a good interval workout in, sprinting up and down the hills, from one vantage point to the next.  What a reality check just when I think I'm doing so great, then the entire jv team runs past me like I'm standing still.  Oh, and she took 10th out of 341 runners.  Thank goodness, it looks like I can stop worrying about her VCD (vocal cord dysfunction)....and concentrate on my own training. 

Linda

Yay Joy!!!  Congratulations!!! =)

I conquered the M3 bike course again today but..... this time in the heat!  Started at 10am and finished at 12pm.  I got totally fried!  26 miles burning in the hot sun!!!  The high temps really takes a toll on the body while already working on a grueling task.  Took it as easy as possible and made it through the course but boy was I tired!  I used up my entire electrolyte drink supply which was barely enough.  I'm going to bring 2 for race day! =)

My race report -- final tri of the season. I move on to half marathon training now!

http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=270404

Nice race Joy!  Damn that cramp during the run.  Short swim for you eh? hehehe!

I'll be half marathon training myself in a couple weeks. =)

Amazing job!

So, upon the completion of the season. What's one thing that you learned? What's one thing that will make you want to continue pushing your body to the limits? What are your goals and desires?