RFP GROUP - CLOSED (Page 9)

Good morning! 

I just got back from Masters swim this morning- 2600m- phew!  I am tired!  Was going to bike this morning, but it is still pretty chilly out, so I think I might wait until after work when it is warmer.  Speaking of biking, a friend of a friend offered to sell me her tri bike this morning- it's a 2007 Quintana Roo bike, with Zipp wheels...and is just at my price range (well, slightly above but the Zipp wheels included sweetens the deal!) The next challenge is to convince my husband to let me get it...that is going to be the real challenge.  Thinking that I might clean the entire condo tonite, make him dinner every night, etc for a couple weeks and then tell him.    That bike would be amazing.  Plus, I am pretty small, so finding a smaller frame at an affordable price for me has been difficult.

I hope everyone has a great day- Happy Training!

Jenny

Jenny - I think you handled this situation perfectly.  It is pretty scary though and you can never know when someothing like that might happen.  Have you ever thought about carrying some pepper spray with you?  It is so weird that you posted about this becasue one of my friends on Facebook psted this yesterday also -

"I love that no matter what time of day or night I go out running, my little old neighbor always has a bottle of water ready for me by the end of my third lap."

And I replied - "Don't you find that a little creepy and stalkish?" and she replied that he is 8o+ years old.  That is two over 80 year old stalkers in one day - wow.  I guess being creepy isn't affected by age!

Chris - I would suggest you do it on the trainer if you want to get the most accurate results.  If you are stopping constantly at stoplights or traffic it will not allow you to get that max average HR up and you will get flawed data - thus be training in the incorrect zones.  Just push it hard on the trainer.

The shorts have been awesome and I will be ordering again and would definititley recommend.  Gonna have to work on the top.

Your gonna have days like this - just remember next time you feel like that and you wanna just pack it up, think about the actual race and how you really won't have an option to just stop.  I have found that if I can talk myself into doing a little more, somehow you eventually forget that you wanted to quit - the true meanign of RFP! -  The mental training is just as tough as the physical training.  Make your mind strong and you can do anything.  Just remember your training is going great and you'll make up for it on Friday.  

Good luck with the schmoozing.  Hope it works out -haha

has anyone ever heard of these Aero Disc covers.  They seem pretty cheap at $85 and then I would just need to get a decent front wheel. What do you guys think?

http://www.wheelbuilder.com/store/aerodisc.html

Hi Team.

 I hope everyone had a great day.

Jenn - good luck with that bike

Tim - thanks for the advice

Cheeky - nice work.

Just wanted to check in before the end of the day and say hello. Busy day at work but manage to get a run in and a swim. Went back to the place with the hills I ran at last week again. It was a slow run, windy, cool but I enjoyed it - not my best but working at it.

Tomorrow - swim and bike and golf.

This weekend - Golf Tournament with some friends.

Safe training everyone.

Kevin

Good run this morning in Louisville.  Seemed to go faster than have been running at home.  Got to go past Uof L and Churchill Downs.

KC - good luck in your tourney this weekend.

Had one a year.  It was OK.  A bit of a pain putting on and taking off.  Also it cracked eventually.  They are fairly thin.  But they do in a pinch. 

Mental attitude is at least 60% of the equation.  But sometimes we don't eat enough, hydrate enough and it surfaces as a draggy feeling.   Nothing to beat yourself up about.    I did a week of moderate to easy swimming this week during my FTP testing and hard runs leading up to a 12K race a week from Saturday.  We don't win our age groups in the pool.  If anything gets dialed back it is Masters.   Too many people to stick to the workout somet5imes.  Circle swimming.  So I do sprints for 25 or 50 or 75 years.  Then easy.  Then hard.  I still get a good workout with a purpose - improving Vo2 max and improving speed.  So it's all good.  When we beat ourselves up for missed workouts or whast we think are sub standard workouts, we are not improving the mental game we need when times get tough.  I am not suggesting becoming sallies.  I am just urging realism.  Putting in miles on a run or bike or just swimming for no reason when we feel lousy isn't training anyway.   Training has purpose. 

Hi guys. I just signed up for my first bike fit this Monday! Is there anything I need to know or ask about specifically? Anything I should bring? Looks like it is about 2hr 20min long so should I only do an easy workout in the morning since I may be riding a bit.

Just looking for any information about what to expect.

Thanks,
Jen

Yourself, your bike, shoes and helmet and you are set.  I don't know what process of fit your place does but the fitters usually know their stuff at good bike shops.  I've  had two extensive ones at two different shops.  Both put me on a trainer, had me warm up and then watched me ride.  They measure the angles of your arms and hips, the distance to your pedals, etc and start tweaking.  I had special concerns with my back.  Both came to the same measurements.  One added a shunt to my shoe that took care of some tracking issues.    The back isn't one hundred percent.  But it's not the fit.  I bought a back brace and wore it out on the TT bike and never had a problem with pain at all.  It's my long-ago injury.  The brace isn't needed on short races.  But it certainly appears worth it on the half IMs coming up and on an Ironman.  I have to use it more to see.  Thirty secs in transition for 3 to 5 hours of no pain seems like a good trade off.

Hey everyone!  I'm currently on the plane from San Fran back to Chicago...isn't technology great?!    

Scott - they offer a free 5 day trial membership.  If you bought a training plan from them you can get 3 months @ $29/mo and then it's $99/mo after that.  Also, if you pass the EN kool aid onto friends you both get a discounted monthly rate.  Let me know if anyone is interested and I've got a special signup link that you can use.  Try the kool aid, it's great! 

Jenny - Thanks for reminding us that we all need to be aware while we're training. There are some CRAZIES out there!  I had an incident once while on the bike where some guy in an old beat up limo was cursing me out.  I got a little freaked b/c he got right next to me and was yelling all these profanities, drove ahead, and then slowed down to do it again.  I almost thought he was gonna run me off the road!  I didn't do anything to antagonize him directly but right before the incident I was going through a 3 street intersection and I thought someone honked at me so I just said 'f you' under my breath.  Not even looking at anyone or anything, just kinda said it to myself.  Also, I was in a bike lane.  Anyway, right after I went through the intersection is when this creepo came up next to me and started yelling at me.  

Yesterday's long run was a complete bust b/c I was at the office until 7:30pm, went back to the hotel and stayed up and worked until 12:30.  Yeah it sucks but it is what it is.  Luckily I don't have too many days like that but we went live with a new release this week and ran into a few issues.  The plan calls for 45min run and 60min swim today.  I've also got a company dinner tonight.  I'm hoping to at least squeeze in the run before the event after some afternoon meetings.  If not, I'm not going to sweat it.  Life happens right?  I'll just get back on track tomorrow.  2 days of missed workouts is not the end of the world (or hopefully my fitness) 

Happy Friday!

sarah

Jenny - Scary situation, glad it turned out okay.   Hope the schmoozing goes well.

KC - Good luck on your golf tournament

Sarah - Good attitude about the skipped workouts.  I beat myself up when I miss a workout but you have a great attitude about it.  It is what it is.  

Jen - I had a Retul 3D fitting and it does a great job of determining what is the best for you.  Good Luck with it.

Had a great workout today of speed intervals and a short bike ride.  

Hope everyone enjoys their weekend!

Kathy

Good evening Team!

I am home briefly between work and more work, but I thought I'd post to say Happy Friday!  I got a 15 mile ride in outdoors today, to help me loosen up for the miserable 40-60 on the trainer tomorrow (it is supposed to be MISERABLE outside tomorrow).  I got home and ran to meet to the UPS guy to get my new Garmin 310XT- I wanted to get something with a little more than my 110- so it will last for IMWI!

Update on the tri bike.  My husband reacted EXACTLY as I predicted he would- too much money, you don't need three bikes, etc. etc.  Today, he softened his stance a little and said, well, if it something you absolutely need... so we are making progress! 

My friend shared this link on my facebook wall today, and it made me laugh, so i thought I would share it on here: http://lavamagazine.com/news/30-things-every-triathlete-should-have-and-know-by-the-age-of-30/#axzz1silpZCxh.

Happy Training!!

Jenny

Up until this year I though John Henry was an above average owner as he spent like crazy.  This year he spent nothing and the Red Sox are currently in last place and the pitching is a mess.  My guess is he is going to spend his money on soccer for a few years to appease the fan base.

Sarah that is scary and when I am on the bike I don't trust any cars and assume every driver is crazy.  But I don't usually worry since I only ride with these guys and nobody is gonna mess with them. (sorry but it has to come out at least once every few months -haha)

(bike2.jpg)

Scott - I know your hard core but not many people can do continuous sprints for 75 years -haha.  I agree with your thoughts but still feel that even if you are dragging due to lack of sleep, nutrition, etc... - its those moments in training that when you want to quit and don't it makes you that much stronger.  Should you do that every training session? No.  If every session you feel terrible and wanna quit there are probably bigger issues like you mentioned. I have found that over the past 4 years my ability to cope with the "suffering" or talking myself into "just keep going" has steadily increased and made me a much better endurance athlete.

Deb - Nice job on the improvement on the HR assessment.  35 sec/Mile is awesome.  Let me know how those aero covers work out.

KC - Good luck with your Golf tournament this weekend.   We are only gonna let you log that if you run with your clubs to each hole.

Brian - Is this the first time back to Louisville since IM?  Good to see that you are feeling better and getting your running groove back.

Sarah - I agree with Kathy - great attitude on the missed workouts.  I also stress out like Kathy about missing a workout but like Coach always said - we aren't professionals and have lives - so stuff happens.

Jen - Good luck with you bike fit on Monday.  I am interested to hear how it goes and how much it helps. 

Kathy - I'm gonna start calling you "Icewoman" - your workouts are looking great.  Keep up the great work.

Jenny - good luck on the trainer today.  I have actually been doing all my long rides in the basement on the trainer with that Spinerval DVD and it hasn't been that bad.  Riding in the cold sucks so I would much rather ride in the basement plus I figure if I can do 3-4 hours on the trainer its gonna make 5-6 hours on the road a breeze.  Sounds like you are working your husband really good - keep it up -haha

Danny - Well your Red Sox may be bad but they are making my White Sox look even worse.  Maybe they can beat them 10-3 today for the third day in a row.  Nice job on the hill workout.  How did the leg feel after the hills?

I started my Build Phase this week with the IronFit plan and adding a third swim workout and also increased swim distance for each workout from 2500Y to 3000Y.  I basically doubled my swim yardage this week which is kinda aggressively weird (but thats what the plan calls for?) and I really felt it yesterday especially my arms.  I missed a bike workout on Wednesday night but I'm not gonna stress out about it.  Plan calls for 2-1/2 hour bike today and 1 hour run tomorrow.  I have found that I am just burying my head and knocking out these weekday workoutsjust  to get to the weekend which is my biggest challenge from a time management standpoint.  It has been nice with only 2 shows the last two months but June is gonna be a nightmare with over 8 shows already on the calendar-ughh.

Hope everyone is enjoying their weekend - Train safe!!

Holy Crap - a couple months back Brian posted this workout-the "IronStrength Workout" and I was looking for something to do this morning and thought I would do it.  This is the toughest workout I have done in a while.  I found myself leaning agains my front door trying to cool off and catch my breath and drank 50 oz. of water-haha It is from Runner World and really works your whole body.

So... I am gonna issue a challenge for May that everyone do this workout once a week.  I really think it is gonna help everyone.  Maybe substitute it for lifting session or if youa ren't doing any strength training - find time for this.  

Let me know what you think if you do it.  Thank again for posting that Brian!

http://www.runnersworld.com/article/0,7120,s6-238-263-266-14177-0,00.html

Hi All - Ok, i wanted to get at least a couple of days of workouts in again after having 'fallen of the wagon' for a few days.  My wife and I escaped last weekend to the countryside after I missed my swim on that Friday (Apr 20).  We got a nice trail run in on the 21st but then it poured in the afternoon all the way through Sunday.  Then I got swamped with work (i know, likely excuse!) and missed Mon-Wed as well this week.  But I got up early on Thursday to re-kick start things and got a swim and then weights workout in before going to work (i think that works best for me though it's hard getting myself out of bed sometimes).  Had another nice set of workouts yesterday with a swim and then biked home from the gym to fit in a bike workout as well.  Planning to go out for a run and/or bike today if the weather cooperates - otherwise the gym.

I also managed to do my LT test for running a week or so ago and came up with a LT of 170, so I've got a new set of HR zones for both bike and run.  Given the settings limitations on my watch, i'll probably just set it to use the run zones and then just keep an eye on the HR during my bike rides knowing that the zones are 5 lower.  Then again, my HR monitor occasionally fluctuates between 132 and 177 in between heart beats, which seems a little odd , so maybe I should also think about a new watch in the near future if that keeps up!

Hope everyone has a nice weekend

Matt

I only did this workout in smaller batches - less than half of the prescribed amounts.  I could not do it all.  Good luck to those that do it - you will feel it in your entire body.