Come and play with aquagirl and mav ! CLOSED (Page 71)

Only advice I can give you if you want a faster time - go out hard and fast and hang on.  Ever PR I've ever had was positive splits, not negative.  I know many others have the opposite experience.  5K is a short race, skip the watering hole, it only slows you down.  Now, having said that, don't go out so fast that you have to walk the last mile.  You have to know your limitations.

Pansy.  HTFU.  You are our leader, right? 

Just kidding.  Maybe.  Yeah, I'm in a mood.  -20 isn't so bad if the sun is shining and no wind.

Hey kids.  Good running week for me.  Missed one workout and had to shorten one, but otherwise, pretty good.  880 repeats on Monday, short 5 miles on Wednesday, 5 miles on Friday and 10 today.  Friday's run was my best, surprised myself and had an overall pace of 8:48.  Today's ten miler wasn't quite as rocking - it was a 9:28 mm pace.  Half marathon is just over a month away.  I'm getting nervous about it.

Hope you all have had a good week and a better weekend.  Holy week is coming, so hope y'all be good.  I think I'll only work 3 days this week.  Sometimes its good to be a government employee.  Friday off, and I think I'll just add Thursday to it. 

Peace!

Hey Aquagirl,
Thank you for your help and thank you for the invite to your mentor program.  I am definitely a newbie and could use as much help as I can get.

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Hi Leah!!
Come on in , we will not bite.....but we may nibble a wee bit.

hey VERY nice running this week duane!! Sweet!! 

Yep. Ran it it all winter........but now I am kinda tired of it.......... 

No worried Kristen!
Pop by when you can ...this is supposed to be fun. NOT an obligation right?  

Oh....and re my swimming...I should probably qualify it for you guys...I am NOT a newb when it comes to the water. I am very VERY comfortable in the water, esp open water. But I had  started on a journey to find some speed.....which has proven to be a bit elusive so far.
I am MOP for now.....and perhaps I may be content with that, since I would really rather spend the time on the bike....... cause contrary to what Lance says its ALL ABOUT THE BIKE!!!!

You ROCK those legs girl!!
Yeah re the 5 k.....my advice would be the same as Duane's......go out hard and hang on for dear life as long as you can........ 

Rebecca how did your race go???
Let us know ok?? 

Good evening all and welcome to the group Leah!  I hope everyone enjoyed their weekend.
Saturday I managed a 20 mile ride followed by a 3.5 mile run - only the 2nd brick this year.  My hips were sore for some of the run, I guess I need to do a few more before my first race in 4 weeks!! 
I enjoyed a nice 10 mile run this am, made some blueberry pancakes for the kids and then took a long walk while they rode their bikes.  We were expecting heavy rains by 1pm so we rented a movie for the kids and had movie day at the house.  BTW - its still raining at 8pm!!  Cabin fever is setting in!!
My kids are on Spring Break this week but I am too busy at work to take off.  I may take off Friday and head to the beach - high 70s - low 80s expected mid to late week!! 

I just finished a longer swim and I was able to pick up the pace.  I did 2 X 1200 and I am finding it a little easier.  I still have a long way to go but at least there is improvement  

I hear ya sister.  I am too.  Sad to think that now if it's 30 (F) and windy I don't want to go outside.  Hopefully won't have to worry about that for awhile.

That is way too cold for comfort!  brrrrrrrrrrrrrr.  I can't stand the cold....indoor track works better for me.  Where in the world are you located?

QUOTE]

Only advice I can give you if you want a faster time - go out hard and fast and hang on.  Ever PR I've ever had was positive splits, not negative.  I know many others have the opposite experience.  5K is a short race, skip the watering hole, it only slows you down.  Now, having said that, don't go out so fast that you have to walk the last mile.  You have to know your limitations.

I want pancakes.
That is all. 

I am in Ontario.........brrrrrr is right......... 

Thanks for the advice.  I  think that's what I'll do.  I do need to go out faster; my first part of a run is always the hardest/slowest.  I wonder why that is.  By positive splits, what do you mean? 
I just looked at the weather, and it will be around 80 F on Saturday.  Wow!

Shelley had asked this in tri talk:

"sounds tricky!  What exactly is the difference between clipless pedals, toe cages, etc?  Thanks! "


The older stlye of pedal system had "toe cages" which were just as they sounded, cages that you slipped your shoe into with a strap that you could tighten to make it a bit tighter and then off you go. There was no cleat on your shoe at all. i rode like this all through my twenties. I used cycling shoes that had a hard sole but no cleat.

Now most people prefer "clipless" , which is a pedal plus cleat system on your cycling shoe. There are many different styles of systems out there but what they all have in common is that you end up clicked into your pedals so that you can "become one with your bike" as i like to say!

Clipless can take a bit of getting used to, esp if you are not an experienced rider. There is a learning curve involved for sure. But ultimately the extra power transfer that you have makes it all worth while.

 My old winter ride, a 23 year old steel bike, has just "platform " pedals on it. Think about a kids bike, this is the kind of pedal this is. Just hop on the bike and go. Easy? Yes. But definitely makes a difference in a lack of power transfer. I put platform pedals on my winter ride because I wear sheepskin boots when I ride in the extreme cold. But I actually dislike riding with platform pedals. I feel more unstable actually. You also miss the power of about half the pedal stroke.

Does this help Shelley? 

races were a no go this weekend. friday night i fell down the stairs preliminary diagnosis is torn rotator cuff. lol. trying to get into orthopod asap. anyone have any experience or advice. i am keeping my sense of humor about it so far

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