Razorxp & KC Mentor team RFP CLOSED (Page 86)

Your not alone, I listen to music on most runs and alot of my bike rides (just one earbud on the bike) I even have waterproof ones for the swim.  This is such a solo sport it gives you something to take your mine off of the training.  That is one thing I like about running races they allow headphones, You can still talk if you want to but there are times you just want to run to a great song.

Great job!!! I have never ran that far in training, don't know if I could concentrate that long!

Wow KC nice job on the HM. That's a great time, even more so given the time you alloted yourself. Well done. (Even more so that you stopped to pee twice )

Naked Kevin, That is unbelieveable mileage - Very impressive, good on ya . How is the foot healing?

My 10 miler became 7. Mostly because of time contraints. It was also SO humid I felt like I couldn't breathe and had asthma like symptons going on, so even at 7 it was awful.

I am 50/50 on the music. I often take my Ipod on my runs but don't always use it. Sometimes if I drop behind I will put my ear buds in because as Tim said I also tend to find a pace with the music, so I can speed up a little.

Nice RFP story Tim hehe.

Keith which HIM are you thinking for 2013?

October goals - I need to keep my HM training going AND make a loop of the Lake Placid bike course without keeling over. Oh and fit in regular TRX  & computrainer classes.

October is also the month I will be signing up for my first Marathon (argh really!!??)

So I bought the Spinerval Madison Course Ride and tried it out today.  Actually wasn't that bad.  I only did 40 minutes of the 3 hour ride but actually made the trainer not seem that bad.  I wanted to ahve something to do some longer rides this winter.

For all you bike people out there - maybe you can help me.  I currently have a 6 speed cog  on my bike.  From doing research I can upgrade that to a 7 speed fairly easy (might have to shim with a washer).  I am going to do that but not sure what cassette to get.  Seems like most people use  12/26 cassette for Madison.  What exactly does that mean.  I am thinkin it is teeth on the rear cog?  I counted mine and have a 13/31. Does that seem right?  For hills don't you want a bigger number?  Is 12/26 just the most efficient gearing to compensate for the downhills also so you don't run out of gears?

I need help-haha

Happy Birthday Scott! Hope you had a wonderful one.

Keith Is Rev3 in June too?

Thanks for the b-day wishes.  I had a great 60th.

Tim, what in the world are you riding?  You are right, the numbers are for teeth on the outside and inside cogs.  12/16 means 12 on the outside, the fastest gear, 26 on the inside, the slowest climbing gear.  The higher the number on the inside, the easier the climb, the lower the number on the outside, the faster.   I was thinking 28 was the highest you can get for road bikes these days.  Maybe you have a cyclocross bike?  Don't know.   Anyway, I used an 11/28.  Best of both worlds, faster on the flats, better on the climbs.  SRAM makes it.  Glad I had that and a compact on the the front or I would have definitely cramped up.  

Recovery is going well.  Low intensity, high cadence spins and low intensity runs...actually start low and then do negative splits to a moderate pace.  All good. Hernia surgery on the 19th.  Recovery should be relatively quick.

Deb - Yes Rev3 is in June.  Interested for 2013?

Scott - Happy birthday!  I hope I'm in as good of shape as you are when I'm 50, let alone 60.  I also have a question for you.  Found a hole in my tire this morning.  Not big enough to see the tube inside it, but there is some of the thread from the inside of the tire sticking out.  If the patch holds, is it safe to ride on it, or should I just junk it and get a new one?

Sorry Tim, but it's funny!!

I'd junk it but that's just me.  I don't like long walks   You can use duck tape on the inside to protect the tube. You can also change it and set it aside to use on your trainer this winter.  

Tim, never used Spinervals.  The Real Video IM Moo course is harder than the real deal.  No coasting. 

I am in pretty good shape for 60...hell I'm in better shape than I was when I was 18...  The calendar doesn't mean squat.

Scott - I don't like long walk either.  But I do like the trainer idea!  Thanks! 

Serves it right for running in front of you!

Thanks for all the tips (and kind words)!  I ran 8 miles tonight at a very slow pace (much slower than I want to be going on race day), and tried some of the suggested tips.  I think it really is a case of just taking control over my own thoughts.. at least I hope so.

The slow pace I was running tonight (and on Sunday) has me worried, but I have to figure race day adrenaline will help my pace along somewhat.  I also have to keep in mind that Sunday was at least 10 degrees (celcius) warmer than it will be on race day, and that my legs are tired today from my cycling class with the local tri club last night.  Plan for the rest of the week (since I'm still dealing with limited internet access) is 5 miles tomorrow (and practicing fielding ground balls with the husband), 4 miles on Friday (in my shiny new shoes), and 12 miles on Saturday..

My race is October 16, in San Francisco.

I'm officially tapering, and have pre-emptively apologized to various people for any behaviour that might seem crazy in the next few weeks.  I'm starting to panic about really basic things (what if I can't run fast enough to make the 6.5 hour cut-off at the finish line? what if I run out of water? what if a shark jumps out of the Pacific Ocean as I'm running along the coastal portion of the course and bites my leg?) Insane, I know.

Tim - sucks about the laptop.  Hope you can find some techie to try to retrieve information from it for you..

It must have been playing music at the time

Good Morning Team.

Just checking in to say hello. Got back late last night with the golf team - disappointing showing but we have the Ontario College Championships to make up for it next week.

Got up early yesterday for a 5 km run. It was my first one since the HM on Sunday. Legs felt a bit sore out of the gate but I took it easy and slow and just used it as a recovery of sorts. I am looking for any suggestions on recovery from the team. was two days rest after the HM enough before I start to ramp up again?

Tim - sorry about the lap top.

Have a great day everyone.

KC

One suggestion I've heard is 1 day of rest for each mile (so 13 days of rest). 

I would say at least a week of recovery (minimal running, and if you do go, don't run long or fast) would be good.. that's what I have done in the past, and it seems to work. 

The other piece of advice I would give is when you do head out running in the few weeks after the race, listen to your legs - they will let you know what they are willing to do in terms of pace and distance.

OK, I am back.  It is time to start training again.  After exactly 1 month from the IM I have started to get back into the swing of my training.  As proof that I race to train, I have decided to run a trail marathon in Bloomington, IN on Dec 3.

2 month training plan started yesterday.  Since it is a trail run, I don't plan on going too fast.  But I sure look forward to getting back into a training program.

Good for you man.  I'm doing low intensity rides and runs.  Going to do a long ride with the boys from Vision Quest a week from Saturday, then taper to surgery on the 19th.  After that, recovery and then the winter base work.  Still trying to choose one or two half IMs for 2012.  They have to fit with a couple of short course events here in June and July my club is involved in.  

Without looking I have no idea.  I've never patched a tube.  I don't trust it.  Last ditch only if all else fails and I need to get home. 

Just worry about what you can control, not a whole lot you can do if shamue gets hungry! lol  If 6.5 is not enough time there is nothing you can do at this point just go out and do your best that day and let the chips fall (don't think you have to worrry though).  And don't forget enjoy the day!!!!

AHHH no!!! 2 days is not enough to ramp up for a guy that did his first tri this year! lol Take it easy atleast a week just slow runs and more swim/biking.  Someone noted a good stick to use it approx 1 day for every mile to heal.  Now you can still train just remember your not fully healed at the time. 

Sucks to hear about the golf team, I still have 1 year of college eligibility (4 for golf lol) left so if you need a player and the other teams will give me 10 strokes a side I am your man.

Tim how exactly did you run over a laptop? I can see leaving it on the roof (wife left Ipad on hers).

sounds fun! I need to find something like that to do in the winter.  Have a guy that we are planning a couple weekend trips down south this winter for heavy training once per month but I need a race to do in Jan/Feb  What race are you doing next year for your A?

I am with scott on patches but I know alot of people that have hundreds/thousands of miles on patched tubes.  I guess the 1st thing is what it pinched between wheel and tire?  Did you check your protective cover over your spokes?   I would just youtube it and see what videos are out there.  As for this one spend the $5 and scrap it.  Good luck