Manatee Express Mentor Group - closed (Page 9)

No - I have not gotten a call back from Geoff over at Javelin since yesterday...they stay pretty swamped from what I hear.  Plus - the wife and I are seriously considering visitin a LBS and getting really fitted for a road bike - that way there are no doubts we know what will fit us....stay tuned!!!  I hope to have some bike ordered by this weekend!!!

Rusty

Bikes, bikes, and more bikes.  We gotta keep this thread going.

Papa and GyGy -  Jump on that deal for the Javelins and that price is like robbery.  The components are the lower end for Campagnalo but at that price you could probably upgrade and still stay way under $750 for each bike or just ride those two until you were ready to move up.

Natalie - I ride my Felt F4 road bike with clip-ons made by Profile Design, Carbon GT series, and they work great.  I bought a new seat post that allowed me to increase the seat angle so it now rides almost like a Tri bike.  As far as the S22 goes I would probably spend a few more $$$ and get the B12 as it has loads of trickle down technology from both the B2 and DA tri bikes.  I am biased to Felt but I am also looking very closely at the Specialized Transition bikes as they have done some great work and made a ton of progress.  The entry level Transition comes in at around 2500 to 3000 I think and it screams sexy, if you really want a good looking bike.  I happen to be a big fan of a clear coat over laid up carbon so the Felt's are very appealing to my eye. 

Ken -  Cervelo's are great bikes and the dominate the #'s game at all of the big Triathlon's but I think they are somewhat of a status symbol.  Not saying that they aren't great bikes but for the price that you pay I honestly think that the rival companies have closed the technology gap considerably and you can get more bang for your buck with the other companies.  The P2C is an awesome bike and has mostly Dura Ace and Ultegra components coming as a complete bike from the factory but it does run 3k + at all the sites I looked at. 

So many bikes out there how can one possibly choose.  I just need a good lottery ticket and then I can get my $700 wetsuit, some of those cool Newton running shoes, a couple of Zoot tri suits, and a Cervelo/Felt/Specialized tri bike so I can just ride the one that I want to on that particular day.  I am becoming a true Tri geek. lol. 

Back from Cooper!!  Check out my race novel, .....I mean report.  :)...ya know where it's at...filed under Papahawk's Short Stories....

http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=109516

Weekly Recap -- I had a sporadic week.  Two bike rides (including a 50 miler yesterday) and four runs (but no long ones). 

I won't blame my poor training all on work, but work definitely factored in.  I had planned to do a couple of bike rides after work, but since it was dark when I got out that plan changed.  Anyway, my main problem was that I was very, very tired.  I actually took a couple of days off -- one planned and one because of bad weather.  The rest time really seemed to help, although I guess we'll see how this week goes.

I have a 5K race on Saturday.  This will be my first race since the half in early March, which is a long time between races (for me, that is).  I just haven't been motivated to get out and race...

I have a 5k coming up on the 26th of this month- then after that Tri Latta - June 16th...no other races scheduled so far ...I may sneak in a 5k here and there...we'll see.  I agree - I should be anaerobic at the end of a race - but thing is - on this one - I was there already at about mile 3...which is what I am used to running....so...my body was like..."what are you doing fool...we're done" ...lol...but I kept running...  like I said...my average hr during the race was in the 170's...I go anaerobic after 165...so..I passed that about mile 2 or so...and that is where you start to climb the bridge as well - so I expected my hr to be hi - but after I came down from the bridge it never went down - stayed in the 170's... through the rest of the race...and the last mile was the toughest....when we passed the 6 mile mark I looked at my watch and my HR was 188!!!  I was like Holy Crap Batman!!  we only had .2 miles to go and I just sucked it up and ran it out.....I am glad that was the end though....another mile and I would have walked for abit....I was drained...but elated as well...I ran the whole thing..

Rusty

Papa Hawk,

    Your an animal.  If my HR gets that high I am doing friggin wind sprints up stairs and there is no way that I could do that for a 10k.  Awesome job on the race!!!

Weekly recap:

A fairly light week for me.  2 runs both short, 1 bike ride at lunch also short, and two weight training sessions.  My right knee is starting to act up again so I am going to take it easy a couple of days and try to get into the pool for some low impact exercise, not to mention I really need to get some back into my training.  Hopefully I will get at least 2 bike rides (1 short/1 long group), 2 runs (1 5k/ 1 5-6 miler), and 2 pool sessions for at least 2000 m each.  Going to stick with the weight lifting as it will be available to me while I am transitioning between Okinawa and Ohio as well as running.  Have a great week everyone!!!

Sure....send me the details!! I would like to possibly break the 30 min mark on a 5k.....I think it's possible for me this year... ..Oops I am logged in as my wifey!!! LOL..sorry bout that

Ken,

 Thanks for the speed work info - I will give it a shot and let you know how I fare....I need to get back into base buildin runs this week ..get myself back on track...I know I was buildin a solid base and then all of sudden it was race time...2 weekends back 2 back.  I know it takes a while to REALLY build base and see results...I think I was starting to see my base building when it was time for me to race....so..I know what it is gonna take....back to the basics again

As a large amphibious creature born from the sea I happen to desire the rain.  LOL.  Natalie that is what they call us Marines around military circles.  Honestly I would rather run in the rain as I have issues with overheating at times and the rain keeps me cooler or at least mentally I think that I am cooler.

Papa - Speed work.  I can't stand it as it hurts and it will send your HR through the roof.  Being a military man you know all about Physical Fitness Test's and all that good stuff so I have a program that I use about 1 month about to drop my times down considerably.  Hopefully I can give it you in a digestable format:

1. Establish a goal time for your 5k.

2. Divide it by 12 ( 30 min = 150 )

3. This is the time you have to beat for 1/4 mile intervals

4. If you have 4 weeks then I would recommend trying to get 1 or 2 speed workouts a week with a few days of rest in between.

5. Each week try to take 5% off the time for your 1/4 mile intervals

Week 1 - 150 sec per interval

Week 2 - 142 sec per interval

Week 3 - 135 sec per interval

Week 4 - 128 sec per interval

6. If you get to week 4 and can complete this workout and then string together 12 1/4 mile intervals for the race you have just ran about a 25:40 5k.  I would recommend doing a 2:1 ratio for rest intervals. i.e. Run 150 walk/jog 75. 

I can almost promise you that if you do these that you will run a 28:00 minimum unless the course is vertical.  But once again I have to say that doing 1/4 mile intervals is not the most pleasant workout and you have to warm up / cooldown and make sure that you stretch really good.  Good luck and I hope this helps out in making your goal.

That's funny -- 30 second intervals with 1 minute recovery was exactly what I did this morning.   It really helps me to define my 5K pace, knowing what I'm capable of for short periods (and on race day I find that I can sustain the pace for much longer than during training).  I try to go all out for the 30 seconds, but never ever give myself more than a minute to recover, even if I'm still panting at the end of the minute.  A word of caution though -- don't do it too close to your race.  Your body will need some recovery time.  I'm an old fart, but my muscles are almost immediately sore after this type of workout.

Natalie, I don't know if this will help you or not, but my husband is an international airline pilot.  He flies overnight to Europe all the time, arriving early in the morning (similar to you getting off at 7 a.m.).  The first thing he does when he arrives, even before sleeping, is he goes for a run.  I know it's not the same as your work, but he finds that it helps him to transition from work to sleeping, and he gets a workout in at the same time.