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2009-07-28 9:28 PM
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Subject: RE: Bill's House of Pain-No Vacancy

gran - 2009-07-28 7:19 PM It's been a while, so I am going to throw out another bonehead question: How do y'all keep track of laps/distance in the pool? For the last few weeks now I just seem to lose count in the middle, especially as I jam out longer sets. I get distracted or something, and then wonder "did I just finish 500 or 550, or was it 6?" I've tried using time on my watch to help, but then I get caught in the middle of a math problem and further lose myself. Am I just retarded or has anyone else ever done this before? Tips?? Jeff But hey, on the plus side, my swimming endurance is getting a lot better and I have a lot more confidence in the pool.

I bought a lap counter that I wear on my finger -- it's magic!



2009-07-29 12:33 PM
in reply to: #2079373

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Subject: RE: Bill's House of Pain-No Vacancy
Cheri-
I want a pic or a link for your finger counter - sounds cool.

steve
2009-07-29 1:46 PM
in reply to: #2315235

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Subject: RE: Bill's House of Pain-No Vacancy

EvenOlder - 2009-07-29 12:33 PM Cheri-
I want a pic or a link for your finger counter - sounds cool.

steve

Mine is from sport count (sportcount.com), and I know you can get them from lots of other websites as well.  There are different versions with different capabilities.  Mine is pretty basic -- lap count, fastest lap, slowest lap, average. 

2009-07-29 2:40 PM
in reply to: #2079373

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Subject: RE: Bill's House of Pain-No Vacancy
That is awesome.  Thanks- I'll be ordering one soon.
steve
2009-08-01 9:44 PM
in reply to: #2079373

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Subject: RE: Bill's House of Pain-No Vacancy
Well, I'm officially the 2nd fastest triathlete on base here. Granted, it's a small base and I'm not really that fast, but I'll take it. I don't know where official results are being posted, but I reckon there were 60 or so racing. They didn't give split times, but my Garmin gave me the bike and run times. Here's a quick look:

400m swim - 2nd out of the water. I suspect around 7 or 7:10...was out on my bike in 8 min flat.

12 mi bike - 39:50 (18.2mph). Not my best ride, but I did transition faster than the race leader so I was out in front all alone for the first 3 miles.

3 mi run - 22:46 (7:44 min/mi) - felt strong on the run. Kept looking back but couldn't see the 3rd place guy until the turnaround. There was no way I was going to let him come pass me!!

Overall time: 1:11:19. I'm loving this sport more and more every day. It's my new drug, and I'm happy to be addicted
2009-08-02 8:20 AM
in reply to: #2321878

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Subject: RE: Bill's House of Pain-No Vacancy
gran - 2009-08-01 9:44 PM Well, I'm officially the 2nd fastest triathlete on base here. Granted, it's a small base and I'm not really that fast, but I'll take it. I don't know where official results are being posted, but I reckon there were 60 or so racing. They didn't give split times, but my Garmin gave me the bike and run times. Here's a quick look: 400m swim - 2nd out of the water. I suspect around 7 or 7:10...was out on my bike in 8 min flat. 12 mi bike - 39:50 (18.2mph). Not my best ride, but I did transition faster than the race leader so I was out in front all alone for the first 3 miles. 3 mi run - 22:46 (7:44 min/mi) - felt strong on the run. Kept looking back but couldn't see the 3rd place guy until the turnaround. There was no way I was going to let him come pass me!! Overall time: 1:11:19. I'm loving this sport more and more every day. It's my new drug, and I'm happy to be addicted


Excellent work. Don't worry about the size of the base. I have a 2-foot tall trophy that says "Half Marathon Champion" or something like that from a military race. I showed up thinking it was a 5k and when I thought about bagging it some random female lieutenant called me out. So not only did I win a race with 15 people, I was motivated by the prospect of beating a girl. The trophy doesn't say that though...

Congrats!


2009-08-02 6:11 PM
in reply to: #2321878

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Subject: RE: Bill's House of Pain-No Vacancy
gran - 2009-08-01 8:44 PM Well, I'm officially the 2nd fastest triathlete on base here. Granted, it's a small base and I'm not really that fast, but I'll take it. I don't know where official results are being posted, but I reckon there were 60 or so racing. They didn't give split times, but my Garmin gave me the bike and run times. Here's a quick look: 400m swim - 2nd out of the water. I suspect around 7 or 7:10...was out on my bike in 8 min flat. 12 mi bike - 39:50 (18.2mph). Not my best ride, but I did transition faster than the race leader so I was out in front all alone for the first 3 miles. 3 mi run - 22:46 (7:44 min/mi) - felt strong on the run. Kept looking back but couldn't see the 3rd place guy until the turnaround. There was no way I was going to let him come pass me!! Overall time: 1:11:19. I'm loving this sport more and more every day. It's my new drug, and I'm happy to be addicted


Way to go!keep up the good work!
2009-08-02 6:15 PM
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Subject: RE: Bill's House of Pain-No Vacancy
So I'm having issues getting in S/B/R evenly through out the weeks. so this is my thought to start trying

Week 1: Swim 3x, Bike 2x, run 2x
Week 2: Swim 2x, Bike 3x, run 2x
Week 3: Swim 2x, bike 2x, run 3x

or since I usually only have time to get in a good quality bike ride in on the week-ends (90 minutes or more outside)  I was possibly thinking about tryign to swim and run 3x a week and then get2 bike workouts in. One on Saturday and one on Sunday. Open to thoughts and suggestion.
2009-08-02 7:00 PM
in reply to: #2322707

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Subject: RE: Bill's House of Pain-No Vacancy
etselec444 - 2009-08-02 6:15 PM So I'm having issues getting in S/B/R evenly through out the weeks. so this is my thought to start trying

Week 1: Swim 3x, Bike 2x, run 2x
Week 2: Swim 2x, Bike 3x, run 2x
Week 3: Swim 2x, bike 2x, run 3x

or since I usually only have time to get in a good quality bike ride in on the week-ends (90 minutes or more outside)  I was possibly thinking about tryign to swim and run 3x a week and then get2 bike workouts in. One on Saturday and one on Sunday. Open to thoughts and suggestion.


Your weekly plan could be fine like that, assuming you have a good mix of volume and (some but not a lot of) intensity. With a half IM coming up though, it maybe be hard to get the volume you need with two weekly workouts. If you could find a way to always get in 3 bike days a week, with one long bike on the weekends that would be better. Cycling base will carry over some and it has the lowest risk of overuse injusy of the three. Maybe alternate between 2 run days and 2 swim days per week, and keep the bike constant at 3x.

I wouldn't plan two key bike workouts on Saturday and Sunday. I'd try to get the key (longest) run of the week on Saturday and the longest bike on Sunday. If you need a rest or easy day, take it Friday so your legs are fresh for your long run. You have better odds of staying healthy if you don't run on tired legs. Yeah, you run on tired legs on race day but that's more mental at that point, and there is no physiologically to be gained from a fitness standpoint from training the run on tired legs.

Hope that helps. Good luck. Lemme know if you have more questions.
2009-08-03 4:05 PM
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Subject: RE: Bill's House of Pain-No Vacancy
Hey guys-

Just got back from 4 days in the deep woods of Northern Wisonsin. My wife's parents own a summer home up there on Legend Lake. Got to OWS every morning in flat as glass water, take long runs through the woods, and ride country roads as far as I could go. Threw in some fishin' and water skiing in there for good measure as well.

Anyway, have a couple of questions I'm wondering if the group can help me with:

1. Can I train for a 1/2 marathon at the same time that I'm traininig for a sprint triathlon? If so, how do I incorporate the 1/2 marathon training into t my sprint program?

2. How do I get faster and stronger on the bike? Is there a specific workout I can incorporate on to my training? I get exhausted quick when I'm on any gear above 3 - 5. I think I can take my hybrid bike speed up a notch.

Thanks,

Joe
2009-08-03 5:29 PM
in reply to: #2079373

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Subject: RE: Bill's House of Pain-No Vacancy
Hello all.  I've got a question as well.
When I run fast during a race, or training, I get a "stitch" or pain at about mile 2 under my right top-most rib. (Diaphragm?)
Is there a breathing method or something that will help it go away while I'm running?

Thanks,
steve


2009-08-04 12:17 PM
in reply to: #2325016

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Subject: RE: Bill's House of Pain-No Vacancy
Chicago_Joe - 2009-08-03 4:05 PM Hey guys-

Just got back from 4 days in the deep woods of Northern Wisonsin. My wife's parents own a summer home up there on Legend Lake. Got to OWS every morning in flat as glass water, take long runs through the woods, and ride country roads as far as I could go. Threw in some fishin' and water skiing in there for good measure as well.

Anyway, have a couple of questions I'm wondering if the group can help me with:

1. Can I train for a 1/2 marathon at the same time that I'm traininig for a sprint triathlon? If so, how do I incorporate the 1/2 marathon training into t my sprint program?

Absoultely. In fact that's probably a good way to go about half mary training in particular when you don't have a big running base to build upon. Use the swim and bike days as cross training. You are still getting some aerobic work in without the stress on your joints that comes with increasing run volume/load too quickly. If you have the swim fitness to cover the distance for the sprint, you're good. You won't be optimally trained for the bike or swim, but it will be enough.

2. How do I get faster and stronger on the bike? Is there a specific workout I can incorporate on to my training? I get exhausted quick when I'm on any gear above 3 - 5. I think I can take my hybrid bike speed up a notch.

First things first, work on volume at a comfortable (aerobic) intensity. Effort at intensity comes second. Doing speedwork without a base is sort of like building a house without a foundation. I'm in my 5th year of fairly consistent training and I'm just now really starting to work on speed if that tells you anything. But to answer your question yes there are specific workouts you can do. I'll try to post some here when I have some down time over the next day or so.
Thanks,

Joe
2009-08-04 12:20 PM
in reply to: #2325220

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Subject: RE: Bill's House of Pain-No Vacancy
EvenOlder - 2009-08-03 5:29 PM Hello all.  I've got a question as well.
When I run fast during a race, or training, I get a "stitch" or pain at about mile 2 under my right top-most rib. (Diaphragm?)
Is there a breathing method or something that will help it go away while I'm running?

Thanks,
steve


That's happened to me in the past. Easing up on my pace for a couple of minutes always worked and it just sort of went away. I've read about breathing techniques or "pushing on the liver" while you run to ease things up, but I've always had success just easing up a bit.
2009-08-04 7:26 PM
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Subject: RE: Bill's House of Pain-No Vacancy
EvenOlder - 2009-08-03 5:29 PM

Hello all.  I've got a question as well.
When I run fast during a race, or training, I get a "stitch" or pain at about mile 2 under my right top-most rib. (Diaphragm?)
Is there a breathing method or something that will help it go away while I'm running?

Thanks,
steve


I always ease up a bit, throw the arm on that side up over my head and try to stretch out some while taking big deep breaths.

2009-08-04 7:29 PM
in reply to: #2079373

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Subject: RE: Bill's House of Pain-No Vacancy
Oh yeah, forgot to mention. I just signed up for Ironman 70.3 California today (March 27, 2010). It'll be badass...returning to my former stomping grounds at Camp Pendleton to race, all for my 30th birthday. I can't wait!!
2009-08-04 10:37 PM
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Subject: RE: Bill's House of Pain-No Vacancy
gran - 2009-08-04 7:29 PM Oh yeah, forgot to mention. I just signed up for Ironman 70.3 California today (March 27, 2010). It'll be badass...returning to my former stomping grounds at Camp Pendleton to race, all for my 30th birthday. I can't wait!!


Aaron did that race this year I believe. Have fun


2009-08-05 4:17 PM
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Subject: RE: Bill's House of Pain-No Vacancy
EvenOlder - 2009-08-03 5:29 PM Hello all.  I've got a question as well.
When I run fast during a race, or training, I get a "stitch" or pain at about mile 2 under my right top-most rib. (Diaphragm?)
Is there a breathing method or something that will help it go away while I'm running?

Thanks,
steve


I'll tell you what I read on BT once and it has worked for me...

When I feel a side cramp (or stich as some call it) starting, I maintain pace and take as deep of a breath as possible then blow it out as hard and fast as possible.  I do this 5 times or so and the cramp goes away.  I don't know it if works for everyone, but I haven't had once since I started using this technique.  Give it a try...
2009-08-06 11:01 AM
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Subject: RE: Bill's House of Pain-No Vacancy
Thanks to everyone for the advice.  I'll try things next time I stitch up, which should be tomorrow on my 3mile run

I did 3 one mile repeats with 4min of rest between each.  7:37, 8:39, 8:15.  WOW could I feel the muscles-  and no "stitches".  I'm wondering if it's not my aerobic but more of my cardiovascular/muscle holding me back.

I love living in Florida, with my next race being on the beach here, I'm gonna start training more on the beach.  Swim today if the weather holds.

steve
2009-08-06 11:03 AM
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Subject: RE: Bill's House of Pain-No Vacancy
That's happened to me in the past. Easing up on my pace for a couple of minutes always worked and it just sort of went away. I've read about breathing techniques or "pushing on the liver" while you run to ease things up, but I've always had success just easing up a bit.


But during a race, I don't want to ease up.
2009-08-06 7:23 PM
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Subject: RE: Bill's House of Pain-No Vacancy
EvenOlder - 2009-08-06 11:03 AM
That's happened to me in the past. Easing up on my pace for a couple of minutes always worked and it just sort of went away. I've read about breathing techniques or "pushing on the liver" while you run to ease things up, but I've always had success just easing up a bit.


But during a race, I don't want to ease up.



Actually that's a good point to discuss. In a sprint distance race easing up may cost you a place or two. On a longer course, NOT easing up may cost you 10 or 20 places, if not your remaining race. That's one of the fundamental differences between long and short course race strategy. For those of you who are doing long course races this season, part of your plan needs to included contingencies for stuff like a side stitch, a calf cramp, hamstring strain (happened to me at mile 4 or 5 on the run (downhill) of my first 1/2 IM.

We think about flat tires (and hopefully everyone has changed a tube at least once or twice before race day), we plan out nutrition, but "damage control" is something to consider as well.
2009-08-06 7:24 PM
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Subject: RE: Bill's House of Pain-No Vacancy
And Steve, you look like an absolute BEAST in that new avatar...


2009-08-06 8:35 PM
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Subject: RE: Bill's House of Pain-No Vacancy
Today's ride - pulled over by a county sheriff:

Sheriff: "I see you were riding on the wrong side of the white line there." (technically I was into the traffic lane)
Me: "Yeah, it was a lot smoother than the shoulder"
Sheriff: "If one of these big trucks hits you it would be your fault."
Me: "Sir, if I get hit by a big truck I have a lot more to worry about than what side of the line I was on."

That comment didn't amuse him at all, so I decided to not tell him I have free medical. I wonder what passing cars thought though...

Anyone else ever had a similar run-in with the 5-0? Our cycling club in town here has been pulled over a few times for running through a few stop signs. Maybe the police here just don't like cyclists.

Edited by gran 2009-08-06 8:37 PM
2009-08-07 6:42 AM
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Subject: RE: Bill's House of Pain-No Vacancy
Bill - Thanks.  But 6'1" and 205lbs of beastness = slow triathlete.  I've got to continue to lose weight (which will inevitably mean muscle mass up top) to get faster.  Note that's a 54cm cervelo - i've got short legs.  Not a good tri body.  But the sport is surely addictive.

Gran- I'm pretty sure you can ride your bike anywhere a car can go, except maybe interstate type freeways.  That cop should kiss off, or be thanking you for riding a bike.

The "runner's world" magazine my wife just picked up has an interesting article about going against "common wisdom" in training.  I'll start bringing up the better points later today for discussion.

steve
2009-08-07 7:06 AM
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Subject: RE: Bill's House of Pain-No Vacancy
Just keep at it. Weightl oss helps, but it's just one factor. I've been wrapped around that for a long time too, coming down from 230's to 180. I keep telling myself I want to be around 175, but I'm looking at losing muscle to get there most likely too.
2009-08-07 7:12 AM
in reply to: #2333228

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Subject: RE: Bill's House of Pain-No Vacancy
gran - 2009-08-06 8:35 PM Today's ride - pulled over by a county sheriff: Sheriff: "I see you were riding on the wrong side of the white line there." (technically I was into the traffic lane) Me: "Yeah, it was a lot smoother than the shoulder" Sheriff: "If one of these big trucks hits you it would be your fault." Me: "Sir, if I get hit by a big truck I have a lot more to worry about than what side of the line I was on." That comment didn't amuse him at all, so I decided to not tell him I have free medical. I wonder what passing cars thought though... Anyone else ever had a similar run-in with the 5-0? Our cycling club in town here has been pulled over a few times for running through a few stop signs. Maybe the police here just don't like cyclists.


I expect running a stop sign will get a cyclist pulled over is most towns. And that seems to be the main contention with all of the cyclist hate on the internet that comes out in the "reader comments" after any news article that has to do with cycling (usually a cyclist death).

I did have a positive experience with a police officer in Mexia, Texas two weeks ago. He pulled up just as I was starting my ride out of town and grilled me about me bike. He then gave me the low down on the hills I'd be riding, and said "your cell phone won't work out that way, so if you have any problems between here and Teague, just go to any house or church along the way and call this non-emergency number to the police department and we'll come out and pick you up. Have a nice day sir".

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