kaburns1214 Mentor Group 2011 Part 2 - CLOSED (Page 67)

somebody's a heel striker!

I'm a fan of the Brownlee brothers. This pic is of Jonathon (the younger).

Or for female triathlete i cant go past Aussie Emma Moffat (although my fav female athlete overall is tennis player Justin Henen).

Fav cyclist is Cadel Evens (even though he is one ugly looking dude haha).

Good luck and have fun.  Went out this morning and ran the only slightly rolling terrain I know of, the local golf course.  Got 8 miles in which is good because I woke up and felt REALLY dead.  Almost went back to sleep, but decided I have a rest weekend this weeekend and I would regret it. 

3.5 mile run with the pup again this am, kept him on the street most of the time (at 5am not too risky).  This run/walk can be very hard as well because your run has to be faster to keep the same pace of a regular run even though you get the walk recoveries.  I think it will take a little bit for my body to adapt to this interval training strategy . . . but hopefully better in the end.

On a positive note, I won a run gait analysis last night at a women's run smart clinic!!!  Totally cool and who needs it more than me.

I hope everyone has good racing all weekend, can't wait to hear the reports/see the pics!  Training for me all weekend, then I am doing the swim of a relay next weekend.

You oculd always walk the courses instead of using the cart . . .

I wouldn't worry about pace when using the run:walk.  Pace will come by itself as you gain running stregnth and endurance. 

Patriot this weekend should be an interesting study. 

Shaun is going out and pacing the swim and bike conservatively in an effort to have a really strong run, which has always been his weakness.  Rudy is going to hammer the bike as hard as he can and hold on for the run.  I'm really curious to see how each of their results turn out.

I, on the other hand, am goign to see if I can hit my watts perfect.  I want to average between 180 and 190 (with a HR right around 150) and stay within the range for the entirety of the ride.  Going to see how consistent I can be.

Love walking.  It gives me time to forget about the previous shot on my way to find my ball.  Sucks when you used to be a scratch golfer and now struggle to make par on any hole.

Kelly do the 3 of y'all have roughly the same fitness levels?  I'd be intersted to see how 3 distinctly different approaches from roughly the same athlete work out.

I'm not running but if I was my approach would be the same as Shaun's.  My guess is that is if both Shaun and I were racing the entire HIM I would come out slightly faster on the swim and bike and probably run 20-ish minutes faster (I run in the 1:50 - 1:55 range for the 13.1, if Shaun executes well he should be right around a 2:10-2:15 although its possible that if he feels good he can run a negative split and go faster) but that's because we have different fitness levels.  On this course I would be looking to go 5:15-5:20, I think Shaun is going to end up in the 5:40-5:45 range.   

Rudy trains differently and my guess is that Rudy's bike stregnth and run stregnth are better than Shaun's but I would guess that Shaun likely has more endurance and durability on the run.  I would said no question that is Rudy is faster than Shaun in a sprint or olympic (or a bike race), I think it gets more interesting at the half distance.

Pretty much every non-WTC half around here has an aquabike.  Then again you can always create your own aquabike and DNF. 

My strategy has always been survive the swim, hammer on the bike, and just hold on for the run.  Only because I'm not a strong runner and I know it will suck for me no matter what, so I may as well have a good bike split and gain time there.  But...I'm realizing the run might not be as horrible as I expect if I don't leave it all out on the bike.  Trying to find that happy medium is tough.

Have a great race Kelly, Shaun & Rudy!  Anyone else racing?

I'm doing a killer brick this weekend with a training buddy (maybe, not completely decided yet).  It's not what's on my schedule, but my schedule is pretty flexible and this probably exceeds what I have anyway.  It's a 10 mile hilly hard bike (supposed to ride hard), followed by a hilly horrible 3 mile run (easy pace) X 3.  So 30 hard bike miles, and 9 easy run miles.  We'll see if I survive.

My experience is that 10 minutes "gained" on the bike is 30 minutes "lost" on the run.  If you overcook on the bike (and particularly if you go so hard as to shut down your GI system) the run is going to be miserable and you're going to end up walking.  You can't bank time (especially as you get to longer distances) you need to be able to "run."

The general goal of running is to have your triathlon run time be only 8-12% slower than your "open" run time.  So if you're running a stand alone half marathon in 2 hours, you HIM run time should be in the 2:09 to 2:14 range. 

Do you have your bike and run heart rates from Sunday -- I lloked at your RR and didn't see them? 

Generally you know the race is well paced when you run HR is about 10 bpm higher than your bike HR.  If your run HR is more than 10 bpm-ish higher you likely bike too easy.  If your run HR is less 10 bpm-ish higher you likely biked too hard.

I'm super lazy and haven't hooked my Garmin into my CPU since then.  I'll do that tonight.  I'm curious too.

I have zoomers, they are heavy and very stiff, but do the job in building hip strength. I would so 2 sets of 400's with fins with a kick board . . .  they would be good and burning by then.  I also have a softer pair or TYR's that have much more flex and can go much faster.  Works the hip in a different way.

If you get zoomers, make sure it the right size, I am in between and the top hits my toes and I get nasty blister if I don't duck tape the toes (YES, another use for duck tape).

Zoomers.  you want a fin that promotes ankle flexibility and kicking from the hip.  its not about propuslive power (i.e. a diving fin) but correcting bad form.

Yes, well the karen26.2 came from my husband years ago when I was trying to figure out a user name for something.  I was only doing marathons at the time so he came up with that.  It just stuck but is kind of funny.  And I should retract and say I'm not a "horrible" runner, just slow.  Slow and steady and can go forever (usually) so the longer distances work well for me.  Not a sprinter at all.

My Garmin has helped me with running.  I do use it for biking, but really only to capture distance and pace.  My HR data is not very helpful to me, because I end most rides with almost all at or below Z1.  I guess it's useful data in that the terrain around here is not good for staying in a certain zone (you're either going uphill or downhill), or I need to just push myself harder.  I have not figured that out yet.