Gary's Mentor Group - Re-OPENED for Training (Page 83)

Hey all!
training going okay, just back from a 31 mile ride interrupted by four horses in the middle of the road.  I live and ride in a fairly rural area (we have 3 horses on our pasture) and its not unusual to see wildlife or (in this case) not so wildlife on the road.

Vacation starts in 5 days!  Heading off to Hilton Head for a few days and will be a good break for me. 

Mike- congrats on the race!  Sounds like you had a blast but can I recommend a can of aerosal suntan lotion for next time?

Mike Great 70.3.  I know how it feels to do 69.1 and just waiting to get an official 70.3.  Excellent report as well, loved reading it and it felt familiar.  Help me figure out how to start a blog.  Any good references?  Yours looks so polished, and I want my kids to be able to blog from New Zealand next year.

Gary happy vacation!

Thanks and congrats to you two!  Great competition I and I had way more rides than I normally would have.  Some of the folks on my team just killed the miles. I have to admit I have cut back my riding a little since and running more now.

So one more day and I am off on my vacation.  Hopefully one more run and swim then relaxation time.  I don't have any plans to workout but I will probably hit the treadmill once or twice.  Will be in the pool a lot but mainly splashing with the kids and doing the waterslide.  Will be back in town on Aug 6th.  Everyone be good while I am gone or at least take pictures!!!

Hey all!

6 mile run in this morning and I am done until after vacation.  Catch you all August 7th!

I put the plan I loosely followed online here https://docs.google.com/spreadsheet/ccc?key=0Ar5EpJvYM2b1dEs0VjFhZlR3Rnh0R1o3WFd1NG1rUXc#gid=0 . Let me know if you have trouble opening it or have any questions.

Due to injuring my knees, I didn't do any of the speed work or intervals the last 12 weeks.  I also missed workout due to work, life, vacations, etc.  I think the big weekend workouts are the key.  I had several 50+ mile rides and while i was ready to get off my saddle after 56 miles, I still felt strong.  I cut several long runs short because of 100+ temps and subsequently struggled on the run but still felt strong when I finished.

Hey all!
Just back in town from vacation, not much training but a lot of exercise!  Had a blast, will catch up with everyone including the training question soon.  Hope all is well and everyone's training is going well.

So, first the vacation.  Lots of fun as we did a lot of stuff.  Kayaking, horse back riding, beach trips, pools (slide!), crabbing, etc.  We also spent a day on Daufuskie Island with golf carts which included a water ferry there and back.  Despite all of the activity I gained a few pounds but suspect that a few days back on the diet/training and they will come off pretty quick.  I have to go back to work tomorrow and I am in no hurry.

Got a 20 mile ride in today, a bit stiff but felt great.

As for the question about volume prior to taper my first few HIM's I basically shot for volume and didn't worry about speedwork etc but after reading Time Crunched Triathlete I am not sure that is the best idea.  I like the idea of concentrating on intensity more than volume.  Not to say volume is not important but I think balancing the two is probably a much better idea.  So on this HIM I am going to include more intensity.  So, for example, I do one short, medium, and one long ride per week (occasionally adding one more ride).  The short ride will be where I concentrate on intensity.  Long rides will be in the 2-3 hr range.

Tracey - If you are only going to do one workout per day I would definitely take a look at Time Crunched Triathlete by Chris Carmichael.  It helped me on my sprint and will use it for my upcoming races.

Gotta run!

Where did everyone go?

Back from vacation, catching up at work and restarted workouts.  Things are good, how is everyone's training?

Sorry been M.I.A. here for awhile-

Got busy with life and have been out of town every weekend for a month. Was able to keep up the training (for the most part) but not nearly as much as I wanted. First tri coming up next Sunday 8/19 and I just signed up for another a few weeks from now - Rev3 Cedar Point - Sprint 9/8.

Glad to see everyone is having a good summer - Dorm (I think it was you ...I just read thru the last 3 pages of posts) hope the road rash is healing and you got thru the accident ok.

Sorry- I've been racing and training and was just exhausted this week. Trying to catch up in both my groups now.

I raced last Sunday and it was my best and worse race all in one. I was only a few seconds faster in the swim than my first race and actually slower than my second race, slightly faster on the bike than both my other races and slightly slower on the run than both my other races- BUT- I felt awesome. It was by far the hardest, most challenging race I've ever done. It was the longest distance swim, the bike was 18 miles with most of it being hills and the run was hilly as well. Mentally and physically the course was a beast for me and I finished it with pretty close to the same times for my flat course races. That to me was pretty major improvement.

Then I came home and on Wednesday rode 41 miles with 15 of it being hill intervals- I am so excited to find some hills to train on. It's about a 45min drive from my house but will add so much more to my training.

So it's been a great week but an exhausting one. Between the race, the bike riding and work, I've just gone to bed exhausted everynight. I get on the computer with the intention of checking in,  I manage to read a few messages and then fall asleep with the ipad in my lap- lol.

Hope everyone is having great training and racing,

Shelly

Good luck on the 19th!!

I've been out of the action for a while too ... still recovering from the crash.  I swam some last week and really felt it in the shoulder, so decided to take it easy and only swam ~1/2mile.  Road rash and knee are healing up nicely (thanks for asking Oufly) and beside this LIFE is just there every time I'm slotted for training.  The crash has caused me to re-evaluate the races for the remainder of the year.  I totally missed out on the race planned for August and I've changed to a sprint in lieu of the Oly in October.

I will say that I'm more cautious with preparation now and keeping my 'eyes' focused further down the road than in the past.  It's one thing to crash at ~20mph ... 40mph is an invitation to really serious injury.  Sorry to be a Debby Downer

Dorm - glad to hear you are recovering.  Better to take is easy and heal.  There will be lots of races down the road.

Well, pulled a bone-headed move today.  Dropped off kids at church youth group and went for my planned 8.5 mile run.  Now, its 4:30 pm and hot as blazes out there.  I have plenty of powerade at my truck and one gel along with a saltstick capsule (at the truck).  Start running and don't start my run/walk cycle until mile 4 and didn't follow it consistantly.  Mile 4 I stop for some water and gel.  Mile 6.3 I stop at my truck and drink a bunch of powerade (0 calorie stuff) and talk my salt.  I really needed more than that but took off for the last 2.2 miles.  Well by mile 7 I am really feeling it, hungry, out of energy and turn around and head in.  Managed about 8.3 miles but at a very slow pace.  Got to my truck and demolished a bottle of powerade.  Tried a rice krispie bar in my truck but it was way out of date and dumped it.  Headed to gas station and gatorade (real stuff with calories) and a candy bar to revive myself.  Felt better after that but took me a full hour to really get myself back to normal. 

Next time I will be better prepared.  Also, I haven't been running much that last two weeks and this was a bit much based upon the volume.  Live and learn.

Hey all!  Sorry for my absence.  Things just got out of control in a hurry!  So much new stuff going on.  Oldest started kindergarten and playing football (which I coach), and blah blah.  I've still been training almost daily, just haven't had the chance to get to the computer to log it and say hi.  By the time daily activities are done, I usually fall asleep sitting up.

A few new things for me.  Ran my first stand alone 5k in years.  Very hilly course, but managed a 22:41.  Good enough for 15th in AG and 146th/21000 (I won't say how many walkers!) overall.  A little disappointed because I believe I could have been in under 22, but pleased nonetheless.

Also started a Hank Haney half marathon training plan this week for the Kansas City Marathon in October.  Its a 12 week plan I cut to 10 to fit it in, but I think my base is already there and skipping the first two weeks won't matter too much (I hope).

And I'll be going in a local sprint tri next week.  Last tri of the season I have on the schedule unless I stumble into another fun one.

Gary, sounds like your vacation was a blast!  Glad you had a good time.

Talk to you guys much sooner this time!

Chris

Chris- nice job on the 5k, considering my best time for a 5k is 24:36 you are definitely faster than me.

Swam and ran today but both workouts pointed to me being tired and sore.  Plus while swimming my shoulder started to ache a little.  Probably will take tomorrow off. 

To add insult to injury (or in this case soreness) my wife (a vet) needed the weight of our dogs soooo. Weigh myself, get off scale, pick up lightest dog and she is 48 pounds, Oh this isn't good.  Next dog 75 pounds, can't we just guess at the last dogs weight?  Last dog, 120 lbs, ouch!  No back injury but the third dog is on a diet down to 110 pounds.  Next time, I am hauling the dogs to her office!

Thought I would share a FB post.

Your windshield & My boogers:

    To that wonderful person in the little black car that seemed to get upset about my decorative additions to your windshield as you passed me doing in 50 in a 35, unable to stay in your lane. And - you did so close enough to my knee that I was able to notice your phone still in texting position with out leaving the Aero position. 
----My vehicle of choice may not have a combustible engine, but I do not appologize for polluting the air with my bright green excriment that happens to match my bright green riding jersey - that you should have seen a mile away.
----I had the right of way in the lane......that other people call the shoulder of the road!!!  It was my lane.  I was holding 30mph, which by state law is not impeding traffic in a 35 zone, especially when there are three actual lanes.
----I do appreciate you pulling your car over to wait on me to discuss the friendly hand gestures I used to communicate with you.   I am sorry that I couldn't take time to meet you,  But --- I was 3.5 hours into a 4 hour ride, and I was just too tire to show you why short 150lb moron should not try to have conversations with a 6'1 210lb gentleman.   I DID TAKE TIME TO ADD MORE SPECIAL BECK BOOGERS as I rode by you.  That should count for some kind of consideration?
----At the end of the day.  You should be greatful for getting some of bodily fluids for keepsake.  You obviously wanted it, since you drove so @#%* close to me.  Normally, I don't charge people for clearing my nasal air ways.  I really do feel my green meanies really were an additive value to your vehicle and life.  Please let me know where I can I send the bill.  I will even throw in some more decorations in the envelope.