Baowolf's New Years Resolution Group-Closed (if are stuck with no group PM me) (Page 9)

Well skykgert since you probably needed 1 month to recover from the marathon and then did a half the next week, you probably still need a month to recover at which point you are planning another half mary at which point you will need 2 weeks to recover from that which will give you roughly 6 weeks of training for your HIM not counting a 2 week taper. You will need 2 weeks to recover from the HIM which means starting your IM plan in mid May. That will give you 5 ish moths with a 3 week taper, so the IM is doable if you don't do any other races, but your HIM will suck. I think you are at that cross roads where ya you can do the HM at a 15:00 mpm pace and then recover and then start your training in April, but if you want to do an IM this year, you will eventually need to start training for it. Your current race schedule has you running about a 80 percent chance of significant muscle pull before Octobers IM and a 60 percent chance of emotional burnout. It is kind of the opposite of what I recommend for folks. I like folks to be able to hit a race feeling good, prepared and smiling at the finish line. You of course can kind of limp your way through race season with an 8 hour HIM and a 17:55 IM, but the longer the race the more of a sufferfest it will be. The IM will make your most recent marathon feel like a run to the mailbox in comparison if undertrained. I don't want to like rain on your parade, but I do want you to live through this training season.... I am worried about ya is all. As always all choices are up to you and I am not putting down your willpower or ability to overcome, that is a strength. I just want the odds to be more in your favor.

I don't consider anything above 0F cold for a run. I usually just throw on a windproof layer for legs and upper body, gloves and a hat. If it is a windy 0F I will put on a face mask (baklava (spelling?). If it gets colder than that it is wool socks (Smartwool) and a pair of long underwear. It doesn't generally get below -15F, so that pretty much takes care of it. Remember to put your water inside your jacket once it gets down to 6F ish or it will freeze.

Edited by Baowolf 2014-01-24 8:09 PM

Steve

Ok skip the HM no problem there.BOP sucks . I exactly have 13 weeks to continue to train for my HIM on April 27. I can do the Bike and Swim part,run will take a while,4 weeks like you said. Steve like you said i still have time for IM , but apparently bro i just realized if i am to spend that much rigorous training and resources i might aswell do an IM brand race so i decided i will just be doing 70.3 Austin this Oct 26 instead of Redman Full. I am eyeing IMTX May of 2015.

Watcha think of the above? i want to enjoy both HIMs and better my previous Half Iron.

Thanks Again

Carl

Carl - you are going after it for sure. I like the new plan much better and I think on race day you will like it better too! Besides getting in another HIM before IM will provide lots of benefits for you. And I think a couple peeps in our group are planning to to IMTX 2015, so that could be cool. And Carol lives near there, so it'll be another year of people meeting up. So cool!

so, for fun tonight I did an FTP test on my bike. worked out to 219, which is up from 200 last time I did it about 3 months ago. Was I ever tired at the end . HR was 158.

I'm in Massachusetts, whomever asked. Ridiculously cold here now. High tomorrow is 14 or so. Yes, I'm going running outside!

Thanks Samantha

Yes IMTX is really close to me an hour drive. Do you know who are those doing it next year.?

Cheers

Carl

Pam, congrats on your boy making the bb team. I work part-time, but full time driving the kids to all there activities - but can't complain as they are healthy and disciplined.

I think all you guys are crazy running in freezing weather - I don't get it, they have gyms now with heat and TV's. I'm just a gym rat I guess and a city kid at heart. Even living in the country as I do now, it rarely occurs to me to go outdoors. Once I do I enjoy, but under 70 degrees I'm at the gym.

Got in one workout this week - ugh. Started working again, but it's part-time with much of it on my time schedule at home. I have absolutely no reason to have gotten off track. I'll chalk this week up to my off, recovery week.

Mitzi

So have some good stuff going on. Found an awesome PT to help with my heel/achilles issues. Bad news - she is kicking my butt with tough work outs to strengthen my calves & feet. Also doing Astym on calves, heels, plantar fascia (ouch) - seems to be helping already.

Running, I think, is the least of my concerns though. I am confident I can train up and run the 13.1 well. Had a good 6 mile run this weekend in the strong snow. Good fun.

Swimming and biking (and swimming) my biggest areas needing serious development. My swimming seems to be improving already - 16 laps tonight after PT workout. Felt good and getting more comfortable. I do have to stop and rest each 25 yards (and clear nose, not to be gross). Do some people use like a nose clip or something?

Also, trying to find a good bike used. Did I post the one I was looking at? I couldn't find replies to that so I must not have. It is a tri bike converted to road: see at link http://stlouis.craigslist.org/bik/4293779309.html

Just wondering impressions of you experienced riders out there.

Thanks! Also, thanks for the encouragement from folks - I can't remember all of your names so if you can include them in your post would help me. I appreciate your encouragement nonetheless.

Happy training/racing.

Randy

Steve, Samantha, Isabella and others thanks again for encouraging me. It helps to have folks that believe you can do something even when you have doubts yourself. I doubted (seriously) that I could run a marathon last year. Never ran more than a 7k before that. But I had a good reason and the good Lord gave me the discipline (that I could never have) to follow the training plan and I made it, under my time goal (which was quite loose for my first, 4:30 I made it in 4:22:50. I think I may be able to do this HIM, but need to see a certain amount of progress in the swimming especially to be confident. The fear (and respect) of the HIM or whatever big goal/challenge I am taking on helps keep me hungry and motivated. I will keep stepping in the direction of being ready - our training plan starts in Feb, so gonna get serious soon. I foot in front of the other, one stroke after the other, one spin after another...

Wassim, you can do the running. Just gotta get started - I think once you get going you will find some enjoyment in it. As others said, the outdoors, runner's high... As Steve mentioned, walking first then walk-running may be the best approach to get going.

For me it is a time to listen to spiritual music, audio books, sermons or talks. I enjoy doing that and going away in my mind for awhile as I run. Or if I am running with a friend, talking to them and forgetting about the miles clicking away. Whatever it is for you, strap on those shoes and get out there (or in the gym). I look forward to hearing how your early running/walking run/walking, whatever you need to do goes. Good luck!

Randy

Good morning everyone!

I'm up early with the.....err....nothing, even the birds don't want to be in chilly Ma. right now! Today is my last day of work at my old place and I got a day assignment for at least the next 2 weeks....good news there! We always say the Lord blesses and shows you things in unusual ways....well, here's some evidence of that. Officers at my prison know that I'm leaving and I've had a number of people whom I barely worked with come up to me and wish me well/tell me I'll be missed. It was a pleasant surprise and an affirmation that if you remain human in my job, it is recognized/appreciated!

30 minutes on the trainer after failing to get my lazy butt out of bed yesterday. It was a good workout; watched the Australian Open Women's final so the time flew by. One of the competitors reminds me of my wife because she's very short (5 2) and has jacked legs. I was telling my wife that if she keeps up with diet/exercise she could have legs like her! The rest of her will be tough....20 year old Slovakian woman with blonde hair...Kiley, is forever Irish..those traits just won't add up. I'll take my model anyway

Tomorrow, I'll meet up with the Team Owen guys/gals I do the NBHM with......I'll do a training run and make my yearly contribution for the Gwendolyn Strong foundation (and get a purty new winter hat) I hope everyone has a good weekend!

Randy: I'm by no means a bike expert but I'm not sure thats the best fit for you. I read that as almost being a time trail bike and that's not the best option if you are going to be doing longer distance rides/tri's. On the positive side, the price is right where you want...however, if you want to shop and shell out a little more money; I believe 800 should get you a brand new starter bike. Again, take these comments with a huge grain of salt; bikes aren't my thing!

Edit: How odd, my avatar doesn't have my hometown anymore....anyone know why BT may have changed that and/or how I can change it back...I've got nothing to hide lol

Edited by medeiros13 2014-01-25 4:24 AM

Hi Randy

That's a nice ride up there. looks like its a well maintained Cervelo Dual. The only thing would be nice if they did not replace the Tri-Bars any chance the owner still have the Original Tri-Bars, it's a good deal if you prefer a Roadie otherwise i am with Jay. Shopping for rides is the best part of the sport.

Cheers man

Carl

Edited by strykergt 2014-01-25 9:54 AM

Wow, I missed a few days and I missed a lot.

Jay, to set the location, click on the "Hello username" up on the top right bar. Select Account Setting and Location. Make sure you click the bottom about displaying the location online. I'm still trying to fight with it to put my location as "Tallahassee FL" instead of just Tallahassee. Congrats on the new job and the nice, positive sendoff.

Oh wow, I admire all of you for running in those freezing temps! Mitzi, darling, I had to laugh tho when you said that you didn't go outside if it was less than 70. I've noticed that every year, I'm getting a little more tolerant of the cold temps but really, if it's low 30s, I just don't go out unless I absolutely have to.

Wassim, you got great advice on how to get yourself to start running/walking. You will have to find what works for you - the alone-time, socializing, free-wheeling it, or planning it. One night I met a bunch of women who were talking about why they ran. One said moving to a new town and she wanted to meet people. Another said a divorce and she needed to be around other people. Another said to be with her girlfriends. I just started laughing and they asked if I was similar. I replied that I did it to get away from people - my family, work, rules, etc. So we are all different. Good luck finding your happy.

Phil, I've done one RNR HM and it was a party. Lots of run, organized, but very crowded. Hope you have fun with it.

Carl, looks like a very good plan setting yourself up for good races.

Randy, I'm sorry but I can't offer any advice on the bike except make sure it's the size needed and a comfortable configuration for you. Great job on the rehab. Jay can help out with that rehab too since he went thru it last year.

I'm still chocolate-free. When does this challenge end? Had to laugh at my race when I went to get a gel and they gave me a choice of Chocolate or Vanilla (which is what I already had). And another place was offering bite size candy; I passed it too.

I think it's supposed to warm some and so I plan to go out for some running/walking miles this afternoon. This week I started back with my mini-strength sessions and also got on the bike last night. Sore from both. Did the easiest Spinnervals last night and I still couldn't do everything. At least I got a list of the multiple things that I need to start working on.

Edited by Pink Socks 2014-01-25 11:13 AM

Jay, congrats on getting a new position and having your current coworkers show appreciation! Also, I like what you said about your model wife, that is so sweet. I also watched the women's final this morning during my long run. I love watching pro-sports and collegiate.I don't like the new BT format and I still find it user-NOTfriendly : ) Have a great day and enjoy your training run tomorrow!

I'm not a bike guru, and have stuck with road bikes. So here is my biased and not greatly informed opinion. If it fits you, could be a fast bike at a good price. But with that setup, it would not be very comfortable. Without the aero bar setup, I think there will be a lot of stress on your shoulders/arms/neck. If you can't get comfortable, you won't ride much, and the bike won't be worth much to you no matter how good of a deal it is.

Glad things are coming along for you on both the training and injury recovery fronts!

Randy, keep up the good work, you are inspiring us too!! I love hearing stories of people who have changed their lives through triathlon or other endurance sports.

OK, think I added a signature...so trying it out.

Yay, it worked! Y'all don't mind if I talk to myself do you?

Edited by squirt 2014-01-25 11:31 AM

Carl, that looks much better. So during the run recovery you want walk mostly the first week, add in a 4 min walk 1 min jog towards the end of that first week or start of the next week, then after 2-3 days, 3 min walk 2 min jog, then 2-3 days 3 min jog 2 min walk, then the next week 4 min jog 1 min walk for 2-3 days then full jog. You have to play it by ear according to your body, but something like that. Some recover quicker than others. Feel free to work the swim hard and the bike medium for the next 2 weeks. You could swim 4 days a week If you want for the next 2 weeks to keep your hours of training up. I am feeling much less worried about you now though 8). Feel free to talk to Jay about my worrying about our type A's at times.

I am on the fence about IMTX for 2015.. it is a really long drive.

Edited by Baowolf 2014-01-25 3:41 PM

Randy, if that bike fits you BUY IT! That is exactly the bike you want to find for a first bike if everything he says is true. That thing sells new for around $3000. You can try to get him to throw in some spare junk too like a spare tube or two, a back up half worn out tire for a spare, the pedals, the seat, maybe a tool kit if it is on the bike when you look at it. It does have to fit you though how tall are you, pant length etc., weight etc.?

If you could get the original TT bars that would be nice too. It isn't that hard to rewire them if have them to switch out. TT bars run around $60 to $240 depending on what they were. The geometry should be ok if you scoot the seat forward should make up for the wider triangle in the middle, but only if your body fits kind of in the middle of the range. Those components alone are worth $500 even without the frame....

Looking at the picture it has 1 bottle cage and a tool kit on the back, but no pedals. Pedals run $50 to $100 and your the cleat on your bike shoes have to match your pedal, bike shows run another $60 to $120. If he throws in the pedals that would save you a bit. Nathbar usually has good deals on components.

You can look up bike size recomnedations online. I am 5 9 pants length 30, 165 pounds (for now) and ride a 54 frame.

Edited by Baowolf 2014-01-25 4:23 PM

Thanks a lot again Steve for the above just want to enjoy my races
Let me know anything I can help you with IMTX '15 if ever you decide

Randy, if that bike fits you BUY IT! That is exactly the bike you want to find for a first bike if everything he says is true. That thing sells new for around $3000. You can try to get him to throw in some spare junk too like a spare tube or two, a back up half worn out tire for a spare, the pedals, the seat, maybe a tool kit if it is on the bike when you look at it. It does have to fit you though how tall are you, pant length etc., weight etc.? He might even throw in his old trainer for cheap if he wants to buy a new one. You could make out like a bandit.

Rand 4:22:xx is not a bad effort at all for a first Mary without much previous training. Try to put your workouts in BT and hit calculate for pace etc., so I can follow your progress.

Jay I had a random thought about you the other day that I could totally see you as a paramedic, driving the ambulance in, saving lives, jaws of life, lifting cars off people, etc. Was just a random thought. People in jail are people and also need to be treated as human and with innate worth, even if they screwed up. Even people who are really not very good people who are treated with respect can change, even if they are addicted to an illegal lifestyle. It is really hard to remain positive towards folks whose predisposition is to be hostile toward you.

Today's workout was Warmup with easy spinning and 4x 60' z4/60 recovery, 2x 15:00 at Z4 recovery 4 min, 2x 15:00 at Z3 recovery 2 minutes (90 min total) 30 miles (20 mph average) followed by 3.3 mile brick. Still working on reacclimation for another week. Raised the bike seat 1 mm today, it is pretty close to spot on now, probably within 1/2 mm. Bike fit is soooo touchy, especially in aero position.

Edited by Baowolf 2014-01-25 4:21 PM

For those starting out, at 40 years old I had no experience in any of these sports, could jog 1 mile in about 11 minutes, thought 4 miles on a k-mart mountain bike was far and didn't know how to swim freestyle. My first sprint tri I did breaststroke and used a rented road bike. The main thing is just do the work and the fitness will come.

Indoor Trainer Question???

I am sure a good number of us are victimized by the winter chill and stuck indoors. I just started using the indoor trainer again. My question is

how relevant is speed? and distance?

My set-up right now indoors can read Time,Cadence,Power and HR. I need to acquire a $30 sensor to add speed and distance . I easily get the data outdoors via gps but not indoors. I dont want to shell out $$ if its not relevant. Normally what i do in indoor training is spin as close as i can get to 100 rpms and adjust my resistance @ zone 1-2 to 2 either by HR or Power. Duration of workout is 1 hr.

Anyone who can give me feedback i appreciate it

Cheers

Carl

P.S.

HAPPY Training Gentlemen and all the Lovely Ladies up there!!!!









Edited by strykergt 2014-01-25 5:19 PM

You don't have a speedometer/odometer on your bike? You just put the speedometer sensor on the back tire....

Your workout can go distance or time. However, you don't always want to go 100 rpms. You also want to do some sections at high power 80rpm or even 70 rpm. You will also want to do some sets of high rpms like 115 rpms for up to 15 minutes.

I use both time and distance for my trainer workouts and... power etc.

Steve

I dont have a speedsenor.I just used my PM measures power and cadence indoor or outdoor. My headunit reads the PM,HRM and measures time,speed and distance via GPS therefore only for outdoors.

So a speedsensor is useful. I could do split my 1 hr. workout in 4X15 mins: 70rpms@Z2-Z3,80rpms@Z2,[email protected] and 115 rpms@Z1
let me know what else i can add.

Thanks

Carl



Edited by strykergt 2014-01-26 1:45 AM

carl,

For trainer 'tracking' I have a Garmin speed/cadence sensor on the back wheel which pairs to my garmin 910 GPS watch. This gives me speed, distance, cadence, and if I had a real powermeter, (I user Trainer Road) it would pair with that as well, and let me know those figures as well. As far as workouts on the trainer, I use the training from The Sufferfest most of the time. Highly recommend these - They're structured workouts, and each addresses a particular aspect (speed, endurance, power, etc). They are brutal and pack quite a bit into an hour or so. I don't get too caught up about distance during these workouts which tend to be weekday events. Weekend long rides indoor I try to get a steady pace ride in and have a set time and/or distance goal.

Today's workout is done for me. 1 hour 57 min on the trainer, 31 miles. anyone ever have a saddle suddenly become uncomfortable? My bike saddle is just killing my butt recently, and I don't know why. its 3 years old, and in good shape, but I'm thinking the padding is worn out? can sets be repadded? Would hate to spend $200 or so on a new one. I'm using the same and or new shorts while riding as well.

Mike

Still not acclimated, but a little better this week, mile repeats 7:00, 7:02, 7:15, 7:18