Atl_runner's group - full for now. (Page 8)

That would be awesome!  I'm not really sure what to start out with for distances....For biking, aside from my long ride w/my family over the weekend my target is usually about 12 miles, or as much as I can do in an hour. (My goal average speed is 14 but I don't always get up to that).  For swimming I've been using workouts from a book that are usually between 1000 and 1400m which is a good but doable workout.  For running I really have no idea.  The dr. said that if I do ok w/my orthotics building up the time i'm wearing them through friday then I can start easy running workouts on the weekend.  He didn't really give any guidlines for that (though I will be talking to him again on friday), but I'm thinking something similar to the couch to 5k plan here.  That's what I was using before and it was going really well until my shins gave out on me.  I was doing 30min runs and each week making a bit more of the 30 min. running.  The distances were usually in the 2-2.5 mile range, but I didn't really pay attention to the distances I was running...i just focused on minutes running vs. walking. While I really want to get some good running build up going since that is by far my weakest link, I'm very protective of my shins and don't want to push too hard and end up starting all over with the shin pain.

I'm excited for you lil turtle!  I wish I would have had some professional guidance for my first one!  The next month or so is going to be a great journey for you.

After races two weekends in a row, this weekend I won't be racing--but I will be doing the legendary Horribly Hilly Hundreds 100k ride on Saturday.  In 67.1 miles, the course climbs a whopping 5,700 feet.

For those of you who haven't heard of it, here's a snippet from the web site:

Set in Southwest Wisconsin, the route starts in the charming village of Blue Mounds, in an area of strong Norwegian heritage (biking like a viking!). It makes its way west towards Barneveld, deceptively easy at first, until it climbs 600 feet on Mounds Park Road, coming oh so close to the finish line — a line that you won't see until some time later. The ride winds back through the village of Blue Mounds and heads north to continue the fun. The course is hilly — horribly hilly — and manages to find every famous climb in the area, including Barlow Road, Pinnacle Road, and the last 3.5 miles and 900 feet up tortuous Mounds Park Road, into the park and all the way to the top of the mound (just to mention three of the more than 40 significant climbs).

It's gonna hurt!!!

Hi Pene and Bill!  Welcome to the group.

Pene, congrats on the tri last weekend!  I grew up in LaCrosse and my mom still lives there.  I'm there every once in a while, though my mom will tell you it's not nearly enough!

Bill, congrats on being in the best shape of your life.  Honestly, I am there right now too (with a few months more of building to go before IMWI), and it's pretty damn exciting.  I admire big guys who tri, last weekend at the tri I cheered harder for the clydes than anyone.

Just a quick note to say hello to our new folks... "Hello."

Aynes-5:26 for your first HIM is fan-freaking-tastic...very impressive.  I'll be checking out your logs to gleen some tips for my own training

So who's racing this weekend?

• Peter is doing an uber hilly ride this weekend.
• I'm doing the 5430 Sprint in Boulder
• Anyone want to add to the list??
  

So I've got this sprint race this weekend and it's technically a C race, but I just found out one of my buddies is racing it. We started doing tri's at the same time, we have almost the exact same body type, we're very closely matched in all 3 disciplines but he always seems to be faster - especially come race day. And I really want to beat him in the worst way. I "just happened" to notice in his log that his race goals are almost identical to mine. I don't want to put my goals in my log, cuz I know he'll see them , so I'll put them here.

Swim: 13:20 @ 1:40/100
T1: 1:30
Bike: 45:38 @ 22.3 mph
T2: 1:00
Run: 20:59 @ 6:45/mile

There are alot of question marks w/ these goals though. First, if I hit these goals, every single one of them will be a PR. Second, I've been having problems w/ my quads cramping on the run after the bike. Third, my training has been sketchy this past month.

On the plus side, when I have done my workouts, I've felt pretty fast and my times have been confirming it. Also, Another friend is letting me borrow his Zipp 404s for the race, so I'm hoping I'll get some free speed on the bike. Last and maybe most important, I got a real bike fit this week and will be using Endurolytes to combat the cramping.

Sorry for being so long winded - I guess I'm just getting really amped up for this race.

Group,

Finally meet our leader.  Younger than I expected (older than me I think, I guess I was expecting my dad or something LOL).  I've trained with his wife several times (we are all part of the same tri club) and for some reason I expected someone older.  I guess it's all the wisdom I've read here.  Anyway, awesome guy and awesome little girls too (we all manned the drink station today while our wife's did the Ryka IronGirl). 

Here is my schedule outline (things will have to be moved around) for the upcoming week (same as last week and week before - Thank God this is the last week of filler week before I start the offical BT Oly plan)

• Mon - swim 45m/2000y; bike 50m
• Tue - Run 3 miles
• Wed - swim 1h/3200y; run 6 miles
• Thur - bike 1 hr, run 3 miles
• Fri - swim 1500/30m
• Sat - ride 1h30m.  I think this might be the day we are doing a swim fund raiser that I told Fun Killer I'd try to swim in.  It's 4 hours total and I don't know what my goals should be.  Maybe 2 hour swim just to see if I can do it. 
• Sun - ride 30 min; run 10 miles

Phoenix - Hope you're feeling better. I've not heard of adrenal problems before, but it sounds like it could be kinda nasty?!? As for the Endurolytes, they're an electrolyte replacement product from Hammer Nutrition. I think they're mainly intended for longer workouts when you're sweating out a large amount of salts/electrolytes. They're comparable to salt tabs, but are supposed to be better due to additional electrolytes. They certainly helped in my race this weekend. I pushed harder on the bike than I normally do and didn't have any cramping issues.

As for the race, it was absolutely incredible. My friend, Ryan and I finished less than a second apart. Here's the race report .

Hi all, yes, I am alive.. hard to believe, I know. I pretty much hit a wall last week.. my log even proves it.. I needed to step away from everything for a few days to kind of get a good understanding of 'me' going forward, including my IM, my training, and well, just life stuff. I called it a stand down.. anyone know what that means? Not a big deal, just one of those times you feel slightly overwhelmed by everything, and you need to take one step back to gain focus and such.. anyway, I have not abandoned anyone or anything and am ready to go.. whew...  

This also means I have been a major slacker.. 4 days off.. unplanned. Seriously.. I needed it, but still, that's it. Back to working out tonight. I want to review a few things, then I'll be back on for more comments.

Also, was great manning a water stop with J22 yesterday. Giving back as a volunteer is a great feeling, I highly recommend it.

Man TFT.. that is a great race.. I got my race fix just by reading your race report. Thanks!. Seriously though.. once you saw your friend, my suggestion is if they are within 10 feet or less, (that's really close), then give up the place and give it to them.. until the last 3/10ths of a mile.. (not the finish shute..). Why? Because the guy in the back ALWAYS has the advantage (again, when it's within a certain range).

Me and my friends call it sandbagging... everybody does it.