BT Development Mentor Program Archives » Experior and Slornow's Spring/Summer Mentor Group-CLOSED Rss Feed  
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2012-09-02 5:49 PM
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Subject: RE: Experior and Slornow's Spring/Summer Mentor Group-CLOSED

d3/Michael-that's fantastic progress. Hard work pays off!

Randy



2012-09-02 9:09 PM
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Subject: RE: Experior and Slornow's Spring/Summer Mentor Group-CLOSED

Hello everyone-sure is nice to have a long weekend.

Had some exciting news this afternoon. I've been invited to be a member of the Gulf Coast Subaru Tri Team for the 2013 season.  This is a sponsored "elite" team with athletes from along the Gulf Coast (Gulfport,MS to Destin, FL).  It is a new team and will have 12-15 athletes. Team kit and other gear will be provided as well as paid or partially paid entry into 4 local events.  I'm really excited but not sure I fit into the elite category. Many of the guys on the team are the racers I was in awe of when I started this 3+ years ago.  What I'm really looking forward to is being a part of this group.  I do almost all of my training alone and it is always fun to be a part of team activities for training and at races.  Membership is evaluated every year so another reason to stay motivated in training.

Randy      

2012-09-03 12:57 AM
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Subject: RE: Experior and Slornow's Spring/Summer Mentor Group-CLOSED
Way to go Randy!!!  You have earned your place on this team!
2012-09-03 7:08 AM
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Subject: RE: Experior and Slornow's Spring/Summer Mentor Group-CLOSED
Randy, congratulations! Of course you're ready to be a member of the team!!
2012-09-03 8:22 AM
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Subject: RE: Experior and Slornow's Spring/Summer Mentor Group-CLOSED
Congratulations, Randy! You can definitely hold your own with those guys, and deserve a spot!
2012-09-03 9:06 AM
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Subject: RE: Experior and Slornow's Spring/Summer Mentor Group-CLOSED
Congratulations Randy! Must be pretty nice that other people see your accomplishments and think you are a good fit to the team. That is amazing!


2012-09-03 12:16 PM
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Subject: RE: Experior and Slornow's Spring/Summer Mentor Group-CLOSED

Just finished a 3 mile run without worrying about the time and looking at my watch. I just ran as fast/slow as I wanted which was a nice change of looking down at the watch every few minutes to make sure I am still on pace. 

What is everybody else doing today? If time permits I will go on the trainer tonight for an hour or so ... 

I hope everybody has a good day!

2012-09-03 5:19 PM
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Subject: RE: Experior and Slornow's Spring/Summer Mentor Group-CLOSED

Thanks to everyone for the nice words regarding the tri team.  I think it helped that I'm an older guy and they were trying to get 1-2 guys in each AG rather than just a bunch of fast guys. Funny thing is that locally most of the fastest guys are 40-49. The other guy on the team in the 50-54AG is frequently on the podium in the overall.

Hour swim this morning then an easy 50 minutes on the bike this afternoon. Otherwise I've been pretty lazy. Back to work tomorrow with a few busy days then a super sprint at the Gulf on Saturday.

Randy  

2012-09-03 9:15 PM
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Subject: RE: Experior and Slornow's Spring/Summer Mentor Group-CLOSED

Randy -- congrats!  That's exciting news.

I had zero internet for the past few days.  And zero training, apart from hiking in the mountains with the kids (which is part of the plan -- Randy you cannot accuse me of not tapering now!)

I've never been happy with my previous tapers, so I'm trying something new, although it is really messing with my head.  I trained pretty hard up until about 10 days out, and then I took some time off to recover.  I will train a bit over the next few days, but basically the idea was to go pretty hard until that last hard workout, then drop almost to zero until the race.  I'm still feeling fatigued right now, which is a bit spooky, but I'm hoping that the next few days will get me into great shape for the race.  It's a bit unorthodox, but the conventional wisdom has not worked for me, so it's worth a try.  I wore compression gear all day today, and I think that helped a good bit.

Now off to sleep.  Very nice training over August, those who posted.

2012-09-04 5:37 AM
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Subject: RE: Experior and Slornow's Spring/Summer Mentor Group-CLOSED

Congrats Randy!!  Great news!  You've always been elite in my book :-

Got back late last night from our 2 day, 24 hour driving and packing marathon of getting Katherine off to college.  Driving in the Northeast corridor is not where you want to spend Labor Day weekend, but managed to avoid most of the snarls.  Will spend the next 20 minutes or so convincing myself I really do want to go out and run this morning.  But first, coffee!

Stu

2012-09-04 7:52 AM
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Subject: RE: Experior and Slornow's Spring/Summer Mentor Group-CLOSED

Michael-hope the taper plans work for you. You deserve a good race. OK, what's your race number for IMWI....got to put together my watch list.

Randy



2012-09-04 10:23 AM
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Subject: RE: Experior and Slornow's Spring/Summer Mentor Group-CLOSED
Thanks Randy.  Bib # is 2193.  I'm now in the 'obsession' phase of training...
2012-09-04 10:49 AM
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Subject: RE: Experior and Slornow's Spring/Summer Mentor Group-CLOSED

Hi everyone,

I'm back from a week's vacation at LBI and Maryland. I didn't get in as much riding as I hoped and zero running.

The riding on LBI was good as usual. It's flat and straight, literally. A nice change from the rolling hills of the Hudson Valley. I also got a chance to ride with about half of my Tour de Pink team while in Maryland for the weekend. Beautiful country out that way. We'll be riding through it again during the TdP. For some reason, their rolling hills seem flatter than my rolling hills.

I'm doing my last tri of the season this Saturday. I have today and Wednesday for training then I'll probably rest Thursday and Friday. My dreams of a huge volume week last week didn't happen so I'll just have to go on whatever fitness I've accumulated so far this season.

-Mark

2012-09-04 10:52 AM
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Subject: RE: Experior and Slornow's Spring/Summer Mentor Group-CLOSED
slornow - 2012-09-03 6:19 PM

Thanks to everyone for the nice words regarding the tri team.  I think it helped that I'm an older guy and they were trying to get 1-2 guys in each AG rather than just a bunch of fast guys. Funny thing is that locally most of the fastest guys are 40-49. The other guy on the team in the 50-54AG is frequently on the podium in the overall.

How about ... you are one of the fast guys! :-)

Congrats!

-Mark

2012-09-04 5:26 PM
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Subject: RE: Experior and Slornow's Spring/Summer Mentor Group-CLOSED

Been awhile since I've last posted.

Randy, that's great news! Congratulations!

Had a 4 miles normal run at lunch today when at mile 2, my knee sort of "seized" up on me. It got really tight and it hurt to run at all. I had to walk another 2 miles back to work and even that didn't feel so great. Took some ibuprofin and iced the knee at my desk.  Feels much better now. I can at least walk with little pain at this point.

Chiropractor says my hips are sort of out of alignment and that may have caused something. He did an adjustment and told me to stay off it for a couple of days. (A couple of days? This feels like I'll need way more than that!) So I'm going to take at least 4. I'll swim in order to keep my cardio up. 

Took the bike to the shop to get my mouse trap strap in pedals replaced with clip in pedals. Looking forward to seeing how much that might improve my bike times.

-Nate

2012-09-04 5:45 PM
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Subject: RE: Experior and Slornow's Spring/Summer Mentor Group-CLOSED
leechj - 2012-09-04 5:26 PM

Been awhile since I've last posted.

Randy, that's great news! Congratulations!

Had a 4 miles normal run at lunch today when at mile 2, my knee sort of "seized" up on me. It got really tight and it hurt to run at all. I had to walk another 2 miles back to work and even that didn't feel so great. Took some ibuprofin and iced the knee at my desk.  Feels much better now. I can at least walk with little pain at this point.

Chiropractor says my hips are sort of out of alignment and that may have caused something. He did an adjustment and told me to stay off it for a couple of days. (A couple of days? This feels like I'll need way more than that!) So I'm going to take at least 4. I'll swim in order to keep my cardio up. 

Took the bike to the shop to get my mouse trap strap in pedals replaced with clip in pedals. Looking forward to seeing how much that might improve my bike times.

-Nate

Clip in?  Is this your first time with them?  They are great, but they do take a little getting used to.  When I first got mine I practiced over and over coming to a stop, clipping each leg in and out, and learning which way to lean.  I have "joined the club" if you know what I mean.  I fell a few times and every time it was in front of a whole group of people!  Soon though, you will likely wonder how you got by without them.  Keep us posted, and don't get discouraged as it really is worth it!

I'm excited for your IM this weekend Michael.  I will be tracking you throughout the day.  IM Moo is an awesome venue!  The whole event is pretty amazing.  I even like running through the football field (not sure of they do it anymore?).

I had a solid weekend of bike and run.  My pool is closed through the 9th for maintenance.  I will have to look elsewhere, or just focus on the bike and run. 

I cannot believe how fast the season seems to keep moving.  Its so exciting to see everyones' progress.  Jim



2012-09-04 5:58 PM
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Subject: RE: Experior and Slornow's Spring/Summer Mentor Group-CLOSED

Thanks, Jim.  Yes, the run goes through the stadium (twice).

And today, at long last, I managed to get a long swim in (8x500m).  So now I finally feel like I'm ready.  Just trying to keep the nerves in control and think about pacing, pacing, pacing!

2012-09-04 5:59 PM
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Subject: RE: Experior and Slornow's Spring/Summer Mentor Group-CLOSED
Nate -- careful with that knee!
2012-09-05 5:07 AM
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Subject: RE: Experior and Slornow's Spring/Summer Mentor Group-CLOSED
d3term1ned - 2012-09-03 1:16 PM

Just finished a 3 mile run without worrying about the time and looking at my watch. I just ran as fast/slow as I wanted which was a nice change of looking down at the watch every few minutes to make sure I am still on pace. 

I think that this is an excellent thing to do.  Indeed, running this way most of the time can be very liberating.  That's how I ran last summer.  I didn't even wear a watch.  Just to get a general idea of pace, I'd glance at the clock on my way out the door and again coming back in.   After this race, if I survive, I'm going to return to running that way for a while.

2012-09-05 7:18 AM
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Subject: RE: Experior and Slornow's Spring/Summer Mentor Group-CLOSED
Experior - 2012-09-05 6:07 AM
d3term1ned - 2012-09-03 1:16 PM

Just finished a 3 mile run without worrying about the time and looking at my watch. I just ran as fast/slow as I wanted which was a nice change of looking down at the watch every few minutes to make sure I am still on pace. 

I think that this is an excellent thing to do.  Indeed, running this way most of the time can be very liberating.  That's how I ran last summer.  I didn't even wear a watch.  Just to get a general idea of pace, I'd glance at the clock on my way out the door and again coming back in.   After this race, if I survive, I'm going to return to running that way for a while.

I've been trying to do this at least weekly on a recovery run or on a long run where the pace isn't important at all.  Helps to remind me that everything isn't a goal to hit and that sometimes just getting out and "having fun" is better for my long-term enjoyment of the sport.  It's also nice to kind of be looking up at the scenery and waving to neighbors instead of being in the focused / intense headspace that is more my normal mode (either the workout, or more likely, thinking through some issue / problem).

2012-09-05 8:11 AM
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Subject: RE: Experior and Slornow's Spring/Summer Mentor Group-CLOSED

Nate-how's the knee doing today?  Much swelling? Clip in pedals are great and it will quickly become second nature to unclip as you slow/stop. Practice with them riding slowly around the neighborhood working on unclipping as you stop.  At some point you will tumble over....it just happens.  Fortunately for me it only happened once (so far) and that was right after I got the pedals. 

Michael-when are you getting into the IMWI area? How are those taper nerves doing?

I rarely run without my Garmin however my coach will set a workout periodically where I cannot look at the watch for pacing..."just get out and run" is the usual instruction.  Depending on the day and I how I feel my RPE can be way off from my actual pace.

I've felt a bit "flat" over the last week or so....maybe a little burnout with training?  I have a super sprint on Saturday so that should get the juices flowing. My first race of the season was late March so I've been at it steady for 6+ months.  I guess that is one of the things that has kept me from seriously considering IM distance events.....the huge commitment of time and the long haul to just arrive at the start line. Plus, I'm not sure my body would hold up to the additional training needed to "compete" in that type of race.  For you folks doing IM distance how do you deal with the day in day out of training over the long build to a race? 

Lunch swim and tempo run this evening for me today.

Randy



2012-09-05 8:22 AM
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Subject: RE: Experior and Slornow's Spring/Summer Mentor Group-CLOSED

Knee is doing better. Still able to walk without pain, but I can feel it lingering there mocking me, "Go on, give it a go, you feel better don't you? Just a few miles shouldn't hurt!"

But seriously, I am relieved that it's feeling this good already. I was thinking the pain would stick around for awhile even for walking.

I actually have fallen over even with my mouse trap strap pedals. Jamie was there to witness that embarrassment At least I'm prepared for the eventual spill for the clip ins

2012-09-05 9:50 AM
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Subject: RE: Experior and Slornow's Spring/Summer Mentor Group-CLOSED

Luckily ... knock on wood I have never fallen with my clip in pedals. 

1.) I ran the Cowtown Marathon in February and ran 5 to 6 times a week leading up to it. I started running with music and then stopped using music and just ran. At that point I loved running ... I liked the way it made me feel and I lost 60lbs doing it. 

After I completed the marathon my running frequency slowed down. I did some mudrun's, a couple 5K's and 10K's since then and of course the runs for my sprint/oly tri's. I got to the point where running for me is something I have to do for my training and not something I want to do. I am finding myself trying to make excuses not to run. 

I want it back! I want to be able to get up in the morning and run and enjoy it. I hope going out on some runs without my Garmin and just run by feel will bring it back ... Has anyone else gone through phases like that? 

2.) What are your long term plans? What races are you looking forward to in the future? With the Tri Season slowly coming to the end soon are you going to be back next season?

This season is my first full triathlon season and I am planning on doing this sport for a long time. I am planning to do 70.3 Ironman Austin in 2013 and the Marine Corps marathon in DC in 2014. I don't think I will have the time in the next few years to step my training up to an IM.

2012-09-05 10:38 AM
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Subject: RE: Experior and Slornow's Spring/Summer Mentor Group-CLOSED
slornow - 2012-09-05 9:11 AM

Michael-when are you getting into the IMWI area? How are those taper nerves doing?

Kicking in...  I'm getting weirdly emotional and cannot stop thinking about the race.  I'm obsessing about nutrition, which has been my Achilles' Heel lately.  We (me and my four kids -- Samuel, James, Muireall, and Speed Concept) make a long drive to Chicago tomorrow, where we'll meet up with my parents.  I'll drive to Madison Friday morning and they will follow in the afternoon -- my wife arrives Fri night (flying in).

I rarely run without my Garmin however my coach will set a workout periodically where I cannot look at the watch for pacing..."just get out and run" is the usual instruction.  Depending on the day and I how I feel my RPE can be way off from my actual pace.

I switched to RPE a while back (though gradually switching back to HR) and it definitely took a while before I could correlate RPE on a given day with pace.  As you say, the nature of the correlation depend a lot on how you feel overall, recent training, conditions, etc.

I've felt a bit "flat" over the last week or so....maybe a little burnout with training?  I have a super sprint on Saturday so that should get the juices flowing. My first race of the season was late March so I've been at it steady for 6+ months.  I guess that is one of the things that has kept me from seriously considering IM distance events.....the huge commitment of time and the long haul to just arrive at the start line. Plus, I'm not sure my body would hold up to the additional training needed to "compete" in that type of race.  For you folks doing IM distance how do you deal with the day in day out of training over the long build to a race?

You definitely have the mindset to do IM if you want to.  You are one of the most consistent in training that I know.  If you go into an IM plan with decent fitness already, 5 months is plenty to prepare.  The 'risky' thing about IM in my opinion is that you are basically 'betting your whole season' on one race.  Even with excellent preparation, that bet can go sour.  

2012-09-05 10:47 AM
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Subject: RE: Experior and Slornow's Spring/Summer Mentor Group-CLOSED
d3term1ned - 2012-09-05 10:50 AM

I want it back! I want to be able to get up in the morning and run and enjoy it. I hope going out on some runs without my Garmin and just run by feel will bring it back ... Has anyone else gone through phases like that?

Yes.  Last summer I was running a lot, and ironically, in order to keep it up consistently, I found that I had to eliminate music, gadgets, etc., and just run.  I rarely even wore a watch for that time.  Once it became all about the running (not pace, HR, plans, etc.) I was able to do it.  I had no plan apart from increasing mileage -- I just ran when and how far and how hard I felt I could on each day.

What are your long term plans? What races are you looking forward to in the future? With the Tri Season slowly coming to the end soon are you going to be back next season?

I've been thinking about this question too.  I don't know my long-term plans 100%, but yes, I will be back.  I'm running a half marathon in December, and if I'm able, I will become run-focused from now (well, next Monday...) until then.  I want to PR at that race, but I really have no idea, right now, how feasible doing so will be.  If the running goes well, I will probably sign up for the Columbia (SC) marathon, which happens in the spring.

As for goal races next season, I really don't know.  I love the 70.3 distance, and so one goal might be to qualify for the 70.3 world championships and then race in Vegas again -- I've got some unfinished business on that course!  But if by some stroke of unusually good fortune I qualify for Kona in a few days, then I'll go and that will be my goal race for next season.  Then again, maybe I'll just do a bunch of sprints next year.  I'm reserving judgment for now.

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