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jmk-brooklyn's group-- FULL (Page 9)
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 2011-05-21 7:45 PM in reply to: #3434844 |
Champion  7821     Brooklyn, NY |  Subject: RE: jmk-brooklyn's group-- FULLMy Half Marathon today couldn't have gone better. The course was two laps of Prospect Park, which is about a 3.3mile loop, and is my usual weekend run, so it was nice to start on my home turf. After that, the race left the park, went for about a mile on a stretch of highway (which is always cool) and then settled onto Ocean Parkway, which is a long residential street that runs perfectly straight for about six miles. The park has one steep but short uphill, a long winding downhill, and a couple of little rollers. Ocean Parkway is (I thought) completely flat. I had planned to run the two laps of the park with my newbie friend Danny. I really wanted to finish in under 2 hours, and I knew that sticking with him for the first 10k was going to make that difficult if not impossible, but he had asked me to pace him and I agreed to, since it was his longest race. We started off at a pace that was a little slower than I would have liked. My first two miles were about 9:30 or so. The course was really crowded, and at about the 3-mile mark, as we finished the first lap, I signaled to Danny that I wanted to speed up to pass this small knot of slower runners. He waved me through the gap and I ran ahead about 20-30 feet. I slowed back down and waited for Danny to catch up. After a couple of minutes, I was still waiting for him. I looked back to see if he'd gotten stuck behind and I couldn't see him at all. I stayed with my slower pace for about another 1/2 mile or so and waited for him to appear, and when he didn't I decided to run my own race the rest of the way. I pushed my pace up to about 8:50 until I left the park. I found a small group of women who were running at a really consistent 8:30 pace or so, and although it was a little out of my comfort zone, I decided to hang with them for as long as I could, since I knew I needed to make up time if I was going to finish under 2h. I was taking in 1/2 a cup of Gatorade Endurance at each mile, and I ate one gel at the 6 mile mark and another at the 9-mile mark. I think I ended up taking in about 200-300 more calories than I needed-- I finished the race feeling uncomfortably full in my belly, but overall the strategy worked fine. Eventually, I couldn't maintain the 8:30 pace and started to drop off at about the 10-mile mark. I dropped down to a little under 8:45 and held it there for the rest of the distance. There were definitely a couple of times when I felt like walking, but I keep pushing the pace. Finally, the race turned off of Ocean Parkway and after about 300y, it turned left up onto the Coney Island Boardwalk for the last 3/4 mile. It was definitely weird to be running on those old wooden planks after running on blacktop. I tried to finish really strong, and I passed quite a few people in the last 1/2 mile. I saw my wife and son cheering for me with about 100 feet to go before the finish. I had picked out this one girl as my next passing target, when she suddenly kicked for the finish, so I took off too and I sprinted over the line a few feet behind her. I think I could have passed her, but I hate it when people pass each other right at the finish line. It's one thing if you're fighting for a podium spot but otherwise, it's obnoxious. I had an apple and some water and took a long walk over to where I had to pick up my bag with my clothes and phone. I got my finish photo taken and went to meet my wife and son. They had a really fun post-race area set up; my son ran in a kids race and won a bunch of prizes at some carnival games. My finish time was 1:54:45 (8:45 pace), so I got under the 2 hour mark by a few minutes. It's a PR for me and almost 4 minutes faster than my previous half-mary PR, which was in 2007. I'm pretty sore, but I'm really happy with how the race went. I'm feeling really confident about my race fitness going into my first tri of the season in two weeks. |
| 2011-05-22 5:05 AM in reply to: #3434844 |
Veteran 123 Maryland | Subject: RE: jmk-brooklyn's group-- FULL Nice job man, glad to hear it all went so well for you, and thanks for the details on the race. It always helps me to read about other people's experiences at these events, plus it gets me motivated when someone does well at a race. When it comes to something like a half marathon 2 weeks before your Olympic tri, how long do you allow for recovery before getting back into training? I get pretty confused over all the opinions on tapering and doing multiple races and how they all affect each other, so since your in the middle of that, I was wondering what your thoughts were on it. Congrats again on a good race. |
| 2011-05-22 6:44 AM in reply to: #3434844 |
Champion 7821 Brooklyn, NY | Subject: RE: jmk-brooklyn's group-- FULL My legs are pretty thrashed, so I won't do much today--maybe an easy swim. In fact, I'll probably stick to just swimming and biking for at least the early part of the week. I also won't do any runs longer than 4 or 5 miles between now and the race. We're going to be out of town next weekend and I'm not sure what kind of access to a pool or a decent spin bike I'll have, so I may end up having to do more or longer runs just for lack of other options. But if I had my druthers, I'd maybe do one or two shorter runs each of the next two weeks and replace my long run with a longer bike or swim session. |
| 2011-05-22 4:16 PM in reply to: #3434844 |
Member 23 Collierville | Subject: RE: jmk-brooklyn's group-- FULL ---JMK Congrats on the awesome half bro! Well, I successfully completed my first Sprint Tri. First of all, I feel very blessed to have a wife supportive enough to come watch me (on her birthday) and put up with all of my training to this point. The race morning started off fine. I managed to get about 6 hours of sleep (which is about normal for me). I ate a light b-fast before heading out relatively on time to get to the venue one hour early. I arrived exactly one hour before the start, but some how still felt rushed to setup my transition area, warm-up, stretch, use the bathroom, get marked, and swim a little. (Maybe 1+30 prior to start would be better for my next one). The water temperature was 73 and I decided to go without the borrowed wetsuit, which I think was a wise choice. The weather was around 70 at the start with gusty winds and light rain (not ideal for my first race). Thankfully, the rain stopped during the bike and by the time the run started it was sunny, humid, and around 80. The wind, however, stayed around throughout the whole race. The Start-- My nerves were kicking. Maybe it was the wind, or maybe it was the FRS energy drink that I downed 20 minutes before hand haha. It was a run time trial start which was sweet for a rookie like myself. I did not have to worry about having the heard trample over me at the start anyway. The Swim--400m in 11:26--BOP for age group-- This was my first OWS and it showed. Looking at the video my wife shot I can see that my feet never really broke the surface and my extension was really bad. Most likely this was due to the fact that I was concentrating so hard on sighting and not getting too off course. I had no swim background prior to training for tris and was pleased with my first OWS experience, but I will be practicing in open water prior to my next tri on July 31st. T1--1:01--I thought all my transitions went off pretty well. I practiced the keeping your shoes clipped to the bike w/ rubber bands technique the week prior to the race and managed to pull it off without endangering myself or any other competitors haha. The Bike--12 mi in 42:51 16.8MPH Avg.--MOP for age group-- The headwinds were killing me on the bike. The course was flat as a pancake, but only had four turns, so once you got into the headwinds you were stuck there, and I ride a standard road bike w/ no aero bars so they killed me. Other than that I think my hydration plan was pretty good considering I had only practiced w/ my water bottle and cage once before the race. I was freaking out about getting a flat, but all went well. I did see a handful of riders walking their bikes in, so a flat fix kit is a must buy before the next one. T2--1:07--Again I thought it went pretty smooth. I decided to wear socks on the run the day before the race, so that slowed me down by a few seconds, but I think it was a wise choice. Also I am going to put my towel and stuff on the other side of my bike next time as I had to run around my bike to get to my shoes. The Run--3 mi in 21:05 7:02/mi-- FOP for age group--Running is my strongest event, and I was happy with the way it went. The course was flat w/ no shade, and I got really hot during the run, but used every water station to splash and swig which helped. I feel like I faded quite a bit at the end. Overall, I had a great first experience my final time was 1:17:30 which put me 16/29 for my age group. The race did not post overall results, but I imagine I would fall somewhere in the middle. It went by in a blur and I had a blast. I guess the first one is always a PR so there ya go ha! |
| 2011-05-22 6:53 PM in reply to: #3434844 |
Regular 98 Houston, TX | Subject: RE: jmk-brooklyn's group-- FULL Jonah, Congrats on your HM! Great time! And, that is really nice that you stuck by your running buddy for awhile to help pace him. How did he end up? And, Italian, congrats on your first sprint tri!!! It sounds like you did quite well! I was at the BOP for all 3 events on both of my tris, but it is still a wonderful feeling to finish. And, we will continue to get better, right? I had a great week of training last week. Still a little wishy washy on whether or not I'll do my 3rd tri which I'd planned for July 10th. I still haven't gotten back in the pool.  I did get my bike adjust this week and did a 12 mile ride one night. I didn't have any hip pain! It was wonderful! And, I ran 4 times last week. I bumped it up from 3 days. I am getting ready for my running season this fall, especially as I'm still uncertain about more tris this summer. I ended up running 17+ miles for the week, which is a lot for me. I'm going to try to keep it between 15-20 miles for the next 3-4 weeks and see how that increase goes. I did a long, 6 mile run today... in the hills at my lakehouse. When I run at home, it is 100% FLAT. And, I hadn't run on the hills since last fall, so they really took a lot out of me! Had planned on going longer & faster, but it was all I could do today! I hope everyone has a great week! |
| 2011-05-22 9:11 PM in reply to: #3512500 |
Champion 7821 Brooklyn, NY | Subject: RE: jmk-brooklyn's group-- FULL FlyingItalian - 2011-05-22 4:16 PM Well, I successfully completed my first Sprint Tri. Woo-hoo! Congratulations, triathlete! Great job on your first race. You did the shoes on the bike thing? Wow--impressive. Never had the guts to try that. A couple of thoughts-- I really like FRS. I got some as a freebie before the duathlon and like thought it tasted ok and definitely helped my energy level without making me feel jittery or giving me an upset stomach. I had some of the chews before the half-marathon. They're good too. I never get a good nights sleep before a race. I try to make sure I get a good nights sleep two nights before in anticipation of the lousy nights sleep the night before race day. The wetsuit will help a lot with the sinking feet. It's almost impossible to let your feet sink in a wetsuit, even if you want to. I typically wear socks too. Next time, roll them off your feet when you take them off, then leave them rolled up inside your shoes; when you get to T1, just roll them on. It'll save you a few seconds, at least. Wow-you're fast. Dayum. Again, great race. Hope it's the first of many. Which brings me to: So...what's next? Edited by jmk-brooklyn 2011-05-22 9:13 PM |
| 2011-05-22 9:22 PM in reply to: #3512688 |
Champion 7821 Brooklyn, NY | Subject: RE: jmk-brooklyn's group-- FULL imsmiley88 - 2011-05-22 6:53 PM Jonah, Congrats on your HM! Great time! And, that is really nice that you stuck by your running buddy for awhile to help pace him. How did he end up? And, Italian, congrats on your first sprint tri!!! It sounds like you did quite well! I was at the BOP for all 3 events on both of my tris, but it is still a wonderful feeling to finish. And, we will continue to get better, right? I had a great week of training last week. Still a little wishy washy on whether or not I'll do my 3rd tri which I'd planned for July 10th. I still haven't gotten back in the pool. I did get my bike adjust this week and did a 12 mile ride one night. I didn't have any hip pain! It was wonderful! And, I ran 4 times last week. I bumped it up from 3 days. I am getting ready for my running season this fall, especially as I'm still uncertain about more tris this summer. I ended up running 17+ miles for the week, which is a lot for me. I'm going to try to keep it between 15-20 miles for the next 3-4 weeks and see how that increase goes. I did a long, 6 mile run today... in the hills at my lakehouse. When I run at home, it is 100% FLAT. And, I hadn't run on the hills since last fall, so they really took a lot out of me! Had planned on going longer & faster, but it was all I could do today! I hope everyone has a great week! Good for you for getting back to it. That's a really nice week of running. I'm glad the bike feels better. Which bike shop do you use, btw? I heard it was brutally hot yesterday for the Ironman in the woodlands. I have a friend who had to DNF and ended up in an ambulance. Danny, my friend, did really well for his first half. A little slower than he'd hoped. I think he finished in around 2:20. He was hoping to finish in under a 10:00 pace, but he had some cramping issues and had to take a walk break or two. He's made a lot of progress since we started training together last fall, but he struggles with nutrition. To be fair, it's a hard thing to practice. A lot of it is trial and error. |
| 2011-05-23 8:08 AM in reply to: #3512500 |
Veteran 123 Maryland | Subject: RE: jmk-brooklyn's group-- FULL FlyingItalian - 2011-05-22 5:16 PM The Run--3 mi in 21:05 7:02/mi-- FOP for age group--Running is my strongest event, and I was happy with the way it went. The course was flat w/ no shade, and I got really hot during the run, but used every water station to splash and swig which helped. I feel like I faded quite a bit at the end.
Congrats on finishing your first tri, and really good job on your run! That's a really nice pace to have off the bike. Well done, and I'm glad you had fun. It's also nice to hear how supportive your wife is of you doing triathlons; I know that makes a huge difference. |
| 2011-05-23 8:13 AM in reply to: #3434844 |
Veteran 123 Maryland | Subject: RE: jmk-brooklyn's group-- FULL So last week ended up being a bit rough for me, but in the end I think things turned out ok. It was a recovery week for me, and I didn't realize how hard a recovery week was actually going to be. Shorter and less intense workouts meant I wasn't supposed to eat as much, and I didn't get to relieve as much stress as I wanted to from working out. I struggled all week with trying not to eat too much (or drink). I went to a cookout with some friends yesterday, and almost all of them lead very unhealthy lifestyles. Instead of enjoying the greasy burgers, juicy hot dogs, tasty potato salad, and brownies, I brought a big garden salad with grilled chicken on it. It was really hard to pass up all the tasty food, but I'm pretty proud I managed to stay disciplined, even if I wasn't all week. In the end I managed to hold my weight for the week and not gain or lose anything, so that's pretty good. Do other people have problems during recovery weeks staying disciplined, and does anyone have suggestions for keeping things under control during these weeks? |
| 2011-05-23 4:55 PM in reply to: #3513299 |
Member 23 Collierville | Subject: RE: jmk-brooklyn's group-- FULL johnnyfulltime - 2011-05-23 8:13 AM Do other people have problems during recovery weeks staying disciplined, and does anyone have suggestions for keeping things under control during these weeks? First of all, great job resisting the temptation at the cookout! I failed miserably at that same challenge yesterday at our bible study cookout. I am also curious if anyone has any recovery week suggestions. I am going to do a couple of strength days for sure, but am not planning on a serious cardio day. When should I pick up the schedule again? I am volunteering at a summer camp friday-tuesday of next week so my recovery "week" may be stretched out a bit. JMK-- My next race is July 31st. It is somewhere in the middle of a sprint and olympic. 800m swim/ 23 mile road bike/ 3.75 mile trail run. The good thing is the course is about a ten minute drive from our house, so I should have no excuses for OWS and bike practice. Thanks for all of the support everybody! |
| 2011-05-23 6:33 PM in reply to: #3434844 |
Champion 7821 Brooklyn, NY | Subject: RE: jmk-brooklyn's group-- FULL My favorite recovery workout is swimming. Low impact and the cool water helps with swelling and overall leg stiffness, I find. I'm going in about an hour to hit the pool. |
| 2011-05-24 10:35 PM in reply to: #3434844 |
Champion 7821 Brooklyn, NY | Subject: RE: jmk-brooklyn's group-- FULL I had a couple fo good workouts the last couple days. Last night I swam 1500y at a fast pace. I had planned to do 2000 but the pool was crowded and I ended up in a lane with three people all of who were really fast. It was good practice since I had to really keep my pace up in order to not slow down the whole lane, but it definitely burned me out quicker than I had planned. Tonight I rode the trainer for 1:45 while watching the Giro d'Italia on tv. More swimming tomorrow... |
| 2011-05-25 4:10 AM in reply to: #3434844 |
Regular 202 Everywhere | Subject: RE: jmk-brooklyn's group-- FULL Well done on the races!! Ive managed to get back out running some more over the last week, the one thing Ive noticed is that I'm getting really tight calf's when running however not painful so I'm not to worried. |
| 2011-05-25 7:04 AM in reply to: #3512910 |
Regular 98 Houston, TX | Subject: RE: jmk-brooklyn's group-- FULL Jonah, Yes, it has been really hot here in the Houston area. Sorry to hear about your friend's DNF. I hope they are fine after the trip to the hospital! As far as my bike shop, I use Sun & Ski Sports. So far, I've been happy with them. And, my clip less pedals are in & ready to install...but I'm thinking about waiting until next week. We are headed to the lake house this weekend & I love to zoom down our hills. I'd be scared to do it newly clipped in! Edited by imsmiley88 2011-05-25 7:06 AM |
| 2011-05-25 8:14 PM in reply to: #3517292 |
Champion 7821 Brooklyn, NY | Subject: RE: jmk-brooklyn's group-- FULL Blinddave - 2011-05-25 4:10 AM Well done on the races!! Ive managed to get back out running some more over the last week, the one thing Ive noticed is that I'm getting really tight calf's when running however not painful so I'm not to worried. How old are your shoes? Whenever I start noticing soreness in my lower legs when I run, its usually because of excessive wear on my shoes. |
| 2011-05-25 8:17 PM in reply to: #3434844 |
Champion 7821 Brooklyn, NY | Subject: RE: jmk-brooklyn's group-- FULL I practiced riding with clipless pedals on an artificial turf football field near my home. It's hard enough to ride on but it's nice and soft if you topple over and it won't scratch your bike. |
| 2011-05-26 1:56 AM in reply to: #3519118 |
Regular 202 Everywhere | Subject: RE: jmk-brooklyn's group-- FULL @ JMK they are a couple of months old with 51 miles on em, they are the latest version of the shoe i had before that and had no problems with. |
| 2011-05-26 10:12 AM in reply to: #3434844 |
| Member 9 | Subject: RE: jmk-brooklyn's group-- FULL Today I tried a TRI. I biked to the Y, 1.5 miles, got in pool and swam 1/2 mile (25:56), then I biked 12/4 miles, (56:11), then I ran 3 miles (31:48). Then I planted some flowers and went to work. I feel awesome. I thought I might be ready. The start of the run was hard, but after about 1/2 mile, I was OK. I had to talk myself through finishing without walking, but I did it. Very Happy.
Judy |
| 2011-05-26 11:55 AM in reply to: #3434844 |
Champion 7821 Brooklyn, NY | Subject: RE: jmk-brooklyn's group-- FULL Great job, Judy! And planted flowers! |
| 2011-05-27 7:33 AM in reply to: #3434844 |
Regular 202 Everywhere | Subject: RE: jmk-brooklyn's group-- FULL Carbon offsetting races, coming to a town near you ! good work  |
| 2011-05-27 9:59 AM in reply to: #3517292 |
| Member 149 Hudson Valley Region | Subject: RE: jmk-brooklyn's group-- FULL Blinddave - 2011-05-25 5:10 AM Well done on the races!! Ive managed to get back out running some more over the last week, the one thing Ive noticed is that I'm getting really tight calf's when running however not painful so I'm not to worried.
I got the same when I started driving a lot for work. I drive a standard and put up with a lot of traffic sometimes. Shin splints arrived soon after that >:-( All my running now if off-road and I have less discomfort. All the extra weight I carry around doesn't help either.
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| 2011-05-27 12:10 PM in reply to: #3521716 |
Veteran 123 Maryland | Subject: RE: jmk-brooklyn's group-- FULL thirdstation - 2011-05-27 10:59 AM I got the same when I started driving a lot for work. I drive a standard and put up with a lot of traffic sometimes. Shin splints arrived soon after that >:-( All my running now if off-road and I have less discomfort. All the extra weight I carry around doesn't help either.
Dude, try compression socks if you have to do a lot of driving. I just started using compression socks this week for recovery, and they are absolutely amazing. I've heard people swear by them for long drives or flights, and they have done wonders for my legs. Wearing the socks for an hour or two after a workout leaves my legs feeling as if I just slept a full night to let them recover. |
| 2011-05-27 12:40 PM in reply to: #3522017 |
| Member 149 Hudson Valley Region | Subject: RE: jmk-brooklyn's group-- FULL Dude, try compression socks if you have to do a lot of driving.
Thanks for the tip! I'm picking some up this weekend. Although, some days, anything I put on feels like compression .... Even my neckties :-) |
| 2011-05-27 6:15 PM in reply to: #3469104 |
Veteran 123 Maryland | Subject: RE: jmk-brooklyn's group-- OPEN! jmk-brooklyn - 2011-04-27 12:40 PM The numbness thing is concerning. Have you had a bike fit? I'm not a disciple in the "church of the One True Bike Fit". Some people get really obsessive about bike fits, as if to ride a bike that is not professionally fit for to you, at great expense, is tantamount to a mortal sin. I think that bike fit is important—critical, even, but I also believe that 90% of bikes can be fit to 90% of people and that an experienced person at a good local bike shop ought to be able to get you 90% to where you need to be to be comfortable and effective on your bike for very little money. If you want to go the motion-capture animation with wattage and pedal stroke analysis, and so on, then great, but I don’t think it’s a requirement, especially if you’re a beginner. That said, you shouldn’t be numb after a short time. I’d bring your bike to the shop and see what they say. Do you have something under your front wheel? If you don’t that could be the problem. If your bike only hurts to ride on the trainer, and not outside, make sure the wheels are at the same level. The only time I've had numbness was after a hundred miles or so in the saddle.
So, Jonah, you were dead on with this one. When I bought my bike last year I didn't know anything about bikes or how they should fit. I had read an article that said a good bike should would do a fit, but when I asked about one the guy looked at me like I was an idiot. He pointed to the sticker and said, "You're 6'5", this bike (size 60) is for people 6'1" to 6'5", there isn't anything to fit." If I knew then what I know now I would have just turned around and left. Instead, I bought the bike. Last year I only did one sprint, and as I wasn't very comfortable on the bike I didn't ride much. Now training for my HIM I have spent a lot of time on it, hence the numbness from the wrong fit. I went to a new bike shop and the guy there knew right away my bike wasn't the right size. I spent a good bit of time with them today getting fitted and trying out new bikes. It turns out instead of a size 60 frame I really needed a 64. My front handlebars were also way too low, and everything was pretty much off. I tried riding some new bigger bikes and it was amazing how much more comfortable I felt riding them. I'm really glad I went in to get the fit. After trying out a few bikes we figured out they didn't have a 64 frame for the bikes I really liked, so the shop is ordering two different bikes that they will put together and let me test before making up my mind. I was pretty blown away by the service. So the two bikes I'm looking at now are a Trek 2.3 roadbike, or a Trek Speed Concept 7 series tri bike. The 7 series has nicer components and is a carbon frame, but it's also pricier. I'm also really not sure if I should be getting a road bike or a tri bike. My plans are to do Olympics and HIMs, and not move up to IM distance until I can break 5 hours on a HIM or turn 50. I also have to consider that it may be an extremely long time before I get to buy another bike, though my wife is really supportive about me getting something nicer this time around (I guess numbness in the saddle regions isn't something she wants causing permanent dysfunction in me). Anyway, if there are any thoughts on the road bike vs tri bike I'd love to hear them. And thanks for directing me to go get a fit done. |
| 2011-05-28 1:25 AM in reply to: #3434844 |
Expert 1151 Las Vegas, NV | Subject: RE: jmk-brooklyn's group-- FULL Sorry I've been MIA. Congrats to those who have raced. Promise I will read through this thread later to get the details & comment more specifically. I am 21 weeks away from my HIM in Oct, so I decided to bite the bullet & follow one of the online training plans on this site. Doing the Beginner HIM plan. Joined that thread. As you know, I have no problem getting in the long bike rides, but my running & trainer work is inconsistant and my swimming is almost non-existant. Hopefully some structure will help me out going into the summer. This distance will be a challenge for me & I really need to get in the workouts if I want to enjoy it.
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