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2009-08-06 9:51 AM
in reply to: #2330185

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Subject: RE: jesse_d Mentor Group - Closed
njacobs24 - 2009-08-05 3:10 PM Hey everyone!  I've been really busy, so I haven't had time to post much, but I do want to ask this.  Just now, when I was towards the end of a long bike ride, my right knee started to hurt.  That's never happened before and I don't know what to think.  Do I need to adjust my bike?  Did I somehow hurt my knee while riding?  Is that even possible?

--
Nikki



Hey Nikki - glad to hear from you.  How is your father doing?  

It is possible that your bike position isn't the best causing stress on your knee(s).   I am not a fit specialist but generally when your foot is at its lowest position (leg at 6 o'clock) and your foot is flat (parallel to the ground) you want a slight bend in the knee.  So, you don't want to locked and you don't want a lot of bend at that point.  

You certainly can get knee issues from the bike but it probably isn't that likely - especially since you have been riding this same position for a while (I assume).

Jesse 


2009-08-10 1:54 PM
in reply to: #2113192

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Subject: RE: jesse_d Mentor Group - Closed

Hello All,

Hope everyone is having a nice summer! We just got back from a week vacation on Cape Cod. Took most of the week off as I was still drained from the race the week prior. However, I got in a quick run one day and did 34 miles with my husband and son (in tow) another day on  the Cape Cod Rail Trail. Fun little trail.

Today was my first real day back - a spin class. I feel refreshed and ready to train hard for my next tri on 8/29.

We are looking at bikes and have ordered two Specialized bikes - mine an entry level Dolce ('10 or '09 - not sure) Should be in by the end of this week. To answer your question Jesse, I do have clipless pedals but I may hold off on putting them on. After testing out road bikes, I wasn't as comfortable on it. (way different from riding a mtn bike) We'll see how the training goes.

Hope everyone's training and races are going well. - Michelle

2009-08-10 2:13 PM
in reply to: #2339172

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Subject: RE: jesse_d Mentor Group - Closed
mstone11 - 2009-08-10 1:54 PM

Hello All,

Hope everyone is having a nice summer! We just got back from a week vacation on Cape Cod. Took most of the week off as I was still drained from the race the week prior. However, I got in a quick run one day and did 34 miles with my husband and son (in tow) another day on  the Cape Cod Rail Trail. Fun little trail.

Today was my first real day back - a spin class. I feel refreshed and ready to train hard for my next tri on 8/29.

We are looking at bikes and have ordered two Specialized bikes - mine an entry level Dolce ('10 or '09 - not sure) Should be in by the end of this week. To answer your question Jesse, I do have clipless pedals but I may hold off on putting them on. After testing out road bikes, I wasn't as comfortable on it. (way different from riding a mtn bike) We'll see how the training goes.

Hope everyone's training and races are going well. - Michelle



Michelle,

Sounds like that little break was what you needed.  You'll be really psyched once your new bike comes in.   You'll get comfortable really quick - then definitely put the pedals on  You'll find that you'll get stronger pretty quick.  Just the ability to use all of your leg muscles instead of just the down action will be huge on a road bike.  

I think I mentioned it (not sure) that we just got my wife an entry level Trek road bike.  My youngest goes into school next week so she'll have 3 hours or so every morning.  So, she plans to start riding next week.   We got her decked out with the clipless pedals and everything.  She did really well on her first time out.  I was shocked how easily she got in and out of the pedals.  I think I fell twice when I start using them.

I have an OLY distance tri in two weeks.  Training has been good the last week after having something bronchial for a few weeks.  I still trained during that time because... well, because I am stupid, but the sessions were not great.  So, I feel good now.  This past weekend I did a 50 miler with the hardest group ride around my area.   We averaged 25 mph most of the ride.   Phew.  It was great!   That is one thing I really recommend is getting in with a group that is better than you that you can ride with every week or every other week.  I know it is tough with the little one but maybe you go one week and your husband the next.   Most local bike shops will have information for you regarding group rides.  They continue to help me a lot!

Swimming.  I have been seeing a swimming "coach" every other Friday.  That has really helped too.  He has been really pushing me - harder than I would normally push myself.  That alone is worth the $20   What I figured out was that I really need to train harder in the pool.  So, do lots of 25s, 50s, and 100s.  Do them fast.  And do them without a lot of breaks in between.  So, for example, a good workout would be:

200M warm up 
8 x 50's with 15 seconds rest.
5 x 100 with 20 or 30 seconds rest (at most)

That is the basis for a set - you can certainly throw in more. 

Really you want to feel your shoulders burn.  If you are doing 100's or other sets and never feel your shoulders or lats burn you probably aren't working hard enough.

And something else I have come to realize is that you really don't have any need to do long sets at this point.  You should be doing mostly interval work.  I would say as you get closer to a tri do a few workouts where you just do a long set to feel comfortable but really you want to get stronger during your swim workouts - and the only way to do that is to push hard with shorter sets.  

You can combine your intervals and long sets which is what I did today.  I did 8x100 with 50s in between so that I never rested.  Well, my 50 was my rest.  So, a fast 100 followed by a slow 50 to catch my breath.

Sorry so long.

Jesse
2009-08-10 2:46 PM
in reply to: #2113192

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Subject: RE: jesse_d Mentor Group - Closed

My dad's doing really well, actually.  He's been doing cardio rehab lately and I think he's improving.  He's also trying to quit smoking, but I don't think that's going so well.  Undecided

 

My knee feels fine now, so I'm guessing it wasn't anything too serious.  Now that my race is a little over a month away, I'm wondering if I should be doing anything special to get ready.  My first open water swim is going to be two weeks from Sunday-that's the first free day I'll have!  I'll be able to get four or five OWS in before my race, I think.  Last week I swam the race distance in the pool without stopping, so I'm feeling good about that.  And this is my last week of work/scuba/softball craziness, so I'll no longer have excuses to take days off.  Which is also good. 

--
Nikki

2009-08-10 3:52 PM
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njacobs24 - 2009-08-10 2:46 PM

My dad's doing really well, actually.  He's been doing cardio rehab lately and I think he's improving.  He's also trying to quit smoking, but I don't think that's going so well.  Undecided

 

My knee feels fine now, so I'm guessing it wasn't anything too serious.  Now that my race is a little over a month away, I'm wondering if I should be doing anything special to get ready.  My first open water swim is going to be two weeks from Sunday-that's the first free day I'll have!  I'll be able to get four or five OWS in before my race, I think.  Last week I swam the race distance in the pool without stopping, so I'm feeling good about that.  And this is my last week of work/scuba/softball craziness, so I'll no longer have excuses to take days off.  Which is also good. 

--
Nikki



Nikki - that is great on your dad (except the smoking part of course)!

Great on the OWS too - I think 5 should be good.  Definitely get in 3 minimum!!!  And try to drag someone with you so that they can bump into while you are practicing (seriously).  

Have you noticed any improvements over the last several months?  

Anything you are feeling concerned about? 

Jesse 
2009-08-11 11:14 AM
in reply to: #2113192

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Subject: RE: jesse_d Mentor Group - Closed

My swimming has gotten lots better.  A few months ago, I didn't know how I'd ever be able to swim 1/4 mile.  I know it will be a lot harder in the lake, but if I can get some practice in, I think the swim will go well.  I don't think I'll get a super fast time or anything, but I most likely will not drown.  (Three people have died in triathlons in Wisconsin this year, so my mom's kind of freaking out about it.)

Biking will be really tough.  I've still been biking to work and I have been able to stay in higher gears than I used to, but I'm still pretty pokey.  We're going to go to Devil's Lake a couple more times this summer, so I'll be able to practice the course again.

And running will be fine.  The course is flat and I don't think I'll have any problems with it.  I've done a couple of brick workouts and they kind of suck, but I'm getting more used to it.  And speaking of sucking, yesterday I thought it might be fun to run home from work with my backpack full of work clothes on.  That turned out to be a bad idea.  I only made it about two miles before my legs and shoulders were really hurting.

--
Nikki



2009-08-11 12:10 PM
in reply to: #2341376

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Subject: RE: jesse_d Mentor Group - Closed
njacobs24 - 2009-08-11 11:14 AM

My swimming has gotten lots better.  A few months ago, I didn't know how I'd ever be able to swim 1/4 mile.  I know it will be a lot harder in the lake, but if I can get some practice in, I think the swim will go well.  I don't think I'll get a super fast time or anything, but I most likely will not drown.  (Three people have died in triathlons in Wisconsin this year, so my mom's kind of freaking out about it.)

Biking will be really tough.  I've still been biking to work and I have been able to stay in higher gears than I used to, but I'm still pretty pokey.  We're going to go to Devil's Lake a couple more times this summer, so I'll be able to practice the course again.

And running will be fine.  The course is flat and I don't think I'll have any problems with it.  I've done a couple of brick workouts and they kind of suck, but I'm getting more used to it.  And speaking of sucking, yesterday I thought it might be fun to run home from work with my backpack full of work clothes on.  That turned out to be a bad idea.  I only made it about two miles before my legs and shoulders were really hurting.

--
Nikki



Haha - well, at least you made it!

It sounds all pretty positive!

Jesse 
2009-08-17 12:05 PM
in reply to: #2113192

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Hi All,

Hope the weather is nice where you are. It is HOT here! Managed to get out this weekend and do some swimming on Sat. Jesse - I tried the interval set you listed in one of your previous postings. I was very tired to start and only managed: 200 warm up, 8X50M and the 2X100M and 100M cool down. On Sunday, we went out for a ride on our new road bikes. It was a pretty hot day but we rode 30 miles. (ended up getting lost, would have been 25 if that didn't happen) I felt good on the bike, just a little unsure on the shifting. I looked up a few articles on line. Any advice will help. Taking today off after 7 days of hard workouts.

Nikki - that was pretty funny about the backpack!

2009-08-17 2:46 PM
in reply to: #2353337

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mstone11 - 2009-08-17 12:05 PM

Hi All,

Hope the weather is nice where you are. It is HOT here! Managed to get out this weekend and do some swimming on Sat. Jesse - I tried the interval set you listed in one of your previous postings. I was very tired to start and only managed: 200 warm up, 8X50M and the 2X100M and 100M cool down. On Sunday, we went out for a ride on our new road bikes. It was a pretty hot day but we rode 30 miles. (ended up getting lost, would have been 25 if that didn't happen) I felt good on the bike, just a little unsure on the shifting. I looked up a few articles on line. Any advice will help. Taking today off after 7 days of hard workouts.

Nikki - that was pretty funny about the backpack!




Geez - I think you are addicted!    That is great on the biking and the great workouts.

I have taken 3 of the last 6 days off.  The first time that has happened, other than a planned vacation, in a while.  But, they were all needed days.  I have pushed really hard on the in between days.  I have a tri on Sunday.  So, I'll push hard for a few more days and then won't do too much the later half of the week into the weekend.

On the swimming.  That is a great start.  Just keep it up.  First, it is going to hurt.  The biggest thing though is that you want to feel burning in your shoulders before you are forced to stop.  I guess what I mean is that if you are doing them properly you should feel a good burn in your shoulders before you say to yourself - "I just can't do anymore."  That burning will tell you that you are improving.  The other key to those 50's and 100's is not taking too much time in between.  That means, at most, 15 secs with the 50's and 30 seconds with the 100's (preferably a little less).  And, it is going to hurt!!!

http://www.swimsmooth.com/index.html  - This is pretty cool.  I downloaded the software.  It gives a great animation of a really good stroke.  It may help you visualize what you are supposed to be doing.

Michelle - what do you mean exactly with the shifting?  Are you having issues just shifting in general?  Or knowing when to shift?  Give me a little more detail and I'll try to help.

Jesse 
2009-08-17 3:44 PM
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That is pretty cool. A good visualization.
I guess I didn't realize I wasn't suppose to use all the speeds on my right shifter. A few times, the shifting was not smooth at all. I looked up a few things and found this website which explained why I was having such a hard time. http://bicycleuniverse.info/eqp/gears.html
It's also hard to know which gear I am in - they are not marked on the handlebars. I know when I need to shift. I just didn't know that I should use both my left and right sides for shifting. Left for making bigger adjustments and right to make smaller adjustments. On my old bike I used 3 gears the whole time and never changed my left shifter.

It's nice to take time off every now and then. I am sure you will do great! Good luck in your tri this weekend. Looking forward to hearing your race report.

2009-08-17 4:00 PM
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mstone11 - 2009-08-17 3:44 PM

That is pretty cool. A good visualization.
I guess I didn't realize I wasn't suppose to use all the speeds on my right shifter. A few times, the shifting was not smooth at all. I looked up a few things and found this website which explained why I was having such a hard time. http://bicycleuniverse.info/eqp/gears.html
It's also hard to know which gear I am in - they are not marked on the handlebars. I know when I need to shift. I just didn't know that I should use both my left and right sides for shifting. Left for making bigger adjustments and right to make smaller adjustments. On my old bike I used 3 gears the whole time and never changed my left shifter.

It's nice to take time off every now and then. I am sure you will do great! Good luck in your tri this weekend. Looking forward to hearing your race report.



Okay - I understand now.

THis will come with practice - don't worry.  Do you have two big (front) chainrings or three?

You will use a lot of gears on your bike but it will become second nature trust me.  Here is my suggestion (and how I ride).  

1 - If you are going to be on a hilly course - you will probably not want to be in your biggest chain ring that much.  I only have two large front chainrings so I'll speak as if you have the same but understand that you might have three (you can probably ignore the smallest one).   So, if you are on a hilly course be in a smaller front chainring.  Then you can just find the chainring in the back that feels best.  

If you look at your back (small chainring), the bigger the chainring you are in the easier it will be.  And visa versa.  So, sometimes I'll glance down just to see how many more gears I have.

2 - If you are in windy conditions - repeat #1

3 - If you are on a flat course or a flat section then you can be in your large front chainring and again just find the best back ring to be in.

Everyone struggles with this a bit.  I remember being on group rides and just shifting up when I should have shifted down.  Or I would shift the large chainring (left hand) when I wanted to do the small one.  I was just a mess.  

THere is one more aspect I'll touch upon tomorrow - as it is 5 pm here (that is going from the easiest gear to the hardest one pretty fast)

It just takes practice.   You'll get it.

Jesse


2009-08-18 7:53 AM
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The only other thing I wanted to mention on shifting is that sometimes you'll want to shift a bunch of gears at once.  For example, you'll be climbing a steep hill and then into a long decent.  So, you'll be in a small chainring in front and a large one in back while climbing.  Then you want to go into a large chainring in front and a small one in back.   Or visa vera (if you were decending and then going into a steep climb).  The best way to do this is probably shift your small chainring a couple times real quick before shifting your large chainring.   That way you aren't shifting into a position that is either too tough at first or one that you are just spinning like crazy in. 

Hope that makes sense.  If not, lmk.

Jesse 
2009-08-18 2:22 PM
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jesse_d - 2009-08-18 8:53 AM
The only other thing I wanted to mention on shifting is that sometimes you'll want to shift a bunch of gears at once.  For example, you'll be climbing a steep hill and then into a long decent.  So, you'll be in a small chainring in front and a large one in back while climbing.  Then you want to go into a large chainring in front and a small one in back.   Or visa vera (if you were decending and then going into a steep climb).  The best way to do this is probably shift your small chainring a couple times real quick before shifting your large chainring.   That way you aren't shifting into a position that is either too tough at first or one that you are just spinning like crazy in. 

Hope that makes sense.  If not, lmk.

Jesse 

Thanks Jesse this is helpful. We plan to do a brick workout this weekend at the race location. It will give me a chance to practice.
2009-08-24 8:25 AM
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This Saturday is race day. Over the past weekend, I swam on Sat. Did an interval swim at the pool. It went better than last time and like you said my arms (shoulders) were burning! Yesterday we did the bike and run of the race course. I have to say that the hills in this course are nothing compared to my last tri. This course is MUCH easier. I don't know if it's all the training or the fact that we have rd bikes now or just a combination of the both - but I barely noticed the hills! The course is 2 loops (total of 12.4 miles.) We did 18.6 yesterday - my only issue was I got stung by something on my 3rd loop around. I kept going but man did that hurt! I saw an improvement from my last times there. I was biking the course at 15 mph and this time it was 17 mph. I got more comfortable with shifting too.

After the bike we ran the 5K course and did that in 30.30. All in all - I feel good about the bike and run. The swim - I am not sure yet. It's a longer distance than my last - I know I can do it. I hear that a lot more people will be racing this one (compared to my last one) and that the very small lake becomes a HUGE whirlpool! That could be a good thing. I guess we'll see.

This is my last tri this year. I am planning to run a 5 Mile race in South Boston on 9/12. And then maybe a 10K in October. We'll see.


Jesse - How'd your race go? I think you said you had one.

2009-08-24 10:46 AM
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mstone11 - 2009-08-24 8:25 AM

This Saturday is race day. Over the past weekend, I swam on Sat. Did an interval swim at the pool. It went better than last time and like you said my arms (shoulders) were burning! Yesterday we did the bike and run of the race course. I have to say that the hills in this course are nothing compared to my last tri. This course is MUCH easier. I don't know if it's all the training or the fact that we have rd bikes now or just a combination of the both - but I barely noticed the hills! The course is 2 loops (total of 12.4 miles.) We did 18.6 yesterday - my only issue was I got stung by something on my 3rd loop around. I kept going but man did that hurt! I saw an improvement from my last times there. I was biking the course at 15 mph and this time it was 17 mph. I got more comfortable with shifting too.



After the bike we ran the 5K course and did that in 30.30. All in all - I feel good about the bike and run. The swim - I am not sure yet. It's a longer distance than my last - I know I can do it. I hear that a lot more people will be racing this one (compared to my last one) and that the very small lake becomes a HUGE whirlpool! That could be a good thing. I guess we'll see.

This is my last tri this year. I am planning to run a 5 Mile race in South Boston on 9/12. And then maybe a 10K in October. We'll see.


Jesse - How'd your race go? I think you said you had one.



It really sounds like you are on a great path!  

You'll really have to assess what you want to tackle over the winter (what your goals are)?

You'll have to find a way to stay motivated if you are not racing that much.  

For me I had/have a marathon in January so that helped.  And then I signed up for a 1/2 IM in May so I stayed pretty motivated.  That was last year.  This year, again, I have a marathon in January (which I am going to start gearing up for) and I have a full IM this early May - so I'll stay motivated.  

You have an added issue which is the northern weather.   Maybe you can really focus on swim and bike (indoor with lots of hard intervals).  And then run a few days of the week when the weather permits.

As far as my race it went okay.  I am my own worst critic.  I still have so much to work on and every race I come out disappointed and wanting to improve.  I guess that is what keeps me going.

It was an OLY.  The distances the listed were a little off from reality I think.

Swim - 1500m, 24:46
Bike - 23.8 miles, 1:02
Run - 5.5 miles, 38:01

My run was pretty slow for me.  I just couldn't get it going.  I still question the length of the course because I looked down at my watch twice and both times it said I was going 7:30 min/miles and I was really frustrated.  But, maybe I picked it up - not sure.   I ended up at 6:55 but...

The swim was not great.  My time was okay but I never really felt relaxed and I felt like I expended a lot of energy.  I really need to do more OWS and more racing.  That is the only way I am going to be able to take what I do in the pool and translate that into a race.  1:39 per 100m.

The bike - I was supposed to keep a certain wattage but didn't feel like I had the strength to do so after the swim.  My watts kept slipping and by the end of the bike I just couldn't keep them where I wanted.  22.88 mph. 

It is frustrating because you practice and can do everything faster but a race adds a different element.  I really believe me being a beginner swimmer has had the most effect on me.  If I can get my swim to the point where I am doing the same speed or a little faster and I am expending less energy doing so I think I can do much better on the bike and run.  

I went through both of my 20 oz drinks in just 24 miles on the bike.  I sweat a lot and this is Florida!  My back started to hurt again about 20 miles in which to me is a hydration issue.  Luckily it didn't stay with me for the run.

Triathlon is difficult - like a complicated puzzle.

2009-08-25 3:01 PM
in reply to: #2113192

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Subject: RE: jesse_d Mentor Group - Closed

Jesse, you were right a while back when you were saying how it's all such a mental game.  A few weeks ago I was feeling really confident and happy, but now I feel pretty discouraged.  My bike is broken and yesterday during my run I felt really sick.  I think I was just dehydrated, but it's still frustrating.  

On a positive note though, I did buy my tri shorts for $40 when they were normally priced at $80.   

--
Nikki



2009-08-25 3:24 PM
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Subject: RE: jesse_d Mentor Group - Closed
njacobs24 - 2009-08-25 3:01 PM

Jesse, you were right a while back when you were saying how it's all such a mental game.  A few weeks ago I was feeling really confident and happy, but now I feel pretty discouraged.  My bike is broken and yesterday during my run I felt really sick.  I think I was just dehydrated, but it's still frustrating.  

On a positive note though, I did buy my tri shorts for $40 when they were normally priced at $80.   

--
Nikki



Ha - well there is some silver lining there (shorts)!     There is definitely a large mental aspect to training.  One good workout can really turn that around.  And sometime maybe it is smart to gear yourself up for that one good workout = hydrate, rest, plan what you want to accomplish, etc.  

I certainly go through ups and downs all the time.  Lately I haven't been that happy with my running.  So, I'll overthink that aspect.  However, I will say that my swim and bike have improved lately.  

There are so many different ways to train that it will drive you crazy.  You can work on all three sports and average out your time between them.  You can train sport focused - so you do three weeks of hard biking while just doing a few workouts each of the others, then switch it up...  So, anyways, I guess the point is that if/when you are feeling down don't be afraid to switch it up!

Jesse 
2009-08-28 11:27 AM
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Subject: RE: jesse_d Mentor Group - Closed
Grrr!!! Due to the tropical storm headed our way in NE - the race was canceled for tomorrow! Very disappointed about that!Frown
2009-08-28 1:41 PM
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Update: We just registered for another tri in Sept. 1/4 swim, 11 mile bike and 3 mile run. The training continues. Next is a 5 mile run on 9/12.

Jesse - Good luck with your training. I am sure you are being extra tough on yourself. What you have accomplished - most have not! You are doing great!Smile
2009-08-29 6:25 AM
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mstone11 - 2009-08-28 11:27 AM Grrr!!! Due to the tropical storm headed our way in NE - the race was canceled for tomorrow! Very disappointed about that!Frown


Micheele - just coming on here to wish you good luck.  That stinks!   
2009-08-30 4:45 PM
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Subject: RE: jesse_d Mentor Group - Closed
That sucks your race got cancelled, Michelle.  Well I guess that's one good thing about living in Wisconsin: we don't have tropical storms. 

I just got back from a good brick workout.  I'm feeling a little better about everything, but I am getting pretty nervous.  The weather is just perfect today!  I really hope race day is like this. 

A friend of mine works at a gym and she invited me to go to the Brewer game yesterday with her coworkers.  Four of the personal trainers there are doing the Ironman in a few weeks for like the fifth or sixth time, so it was kind of cool to talk to them.  And Jesse, it's really impressive that you train so much and still have time for your family.  They were talking about how hard it could be and it sounds like you're much better at it than a couple of them are.

--
Nikki


2009-08-31 7:59 AM
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Subject: RE: jesse_d Mentor Group - Closed
njacobs24 - 2009-08-30 4:45 PM That sucks your race got cancelled, Michelle.  Well I guess that's one good thing about living in Wisconsin: we don't have tropical storms. 

I just got back from a good brick workout.  I'm feeling a little better about everything, but I am getting pretty nervous.  The weather is just perfect today!  I really hope race day is like this. 

A friend of mine works at a gym and she invited me to go to the Brewer game yesterday with her coworkers.  Four of the personal trainers there are doing the Ironman in a few weeks for like the fifth or sixth time, so it was kind of cool to talk to them.  And Jesse, it's really impressive that you train so much and still have time for your family.  They were talking about how hard it could be and it sounds like you're much better at it than a couple of them are.

--
Nikki


I am quite lucky!   Thanks.

Yeah, I think a lot of people that train Ironman just don't have the schedules that allow them to have a balanced life.  

You wouldn't be normal if you weren't getting nervous at this point.  Just keep focusing on the parts that are giving you the most anxiety.  Maybe a few more OWS if you have time.

Jesse 
2009-09-01 4:15 PM
in reply to: #2113192

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Subject: RE: jesse_d Mentor Group - Closed
Nikki - good luck with your race. When is it?

Jesse - Just wanted to tell you that today I ran 6.2 miles. Smile This is my longest run so far (maybe ever). I felt good, but my hip flexer was a little tight and still is. My quads are burning too. But I felt like I could keep running. I am very happy about this since my next race is 5 miles. Over the past few month just couldn't run over 4.5 - maybe it was the hot weather. The humidity finally broke and the weather has been pretty cool in the 70's (New England fall weather) perfect for running.
2009-09-01 10:35 PM
in reply to: #2113192

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Subject: RE: jesse_d Mentor Group - Closed
My race is September 20th.  It still seems far away but I know it will be here soon!

Yesterday I beat my best 3 mile time by 36 seconds!  Yay!
2009-09-02 3:16 PM
in reply to: #2383525

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Subject: RE: jesse_d Mentor Group - Closed
mstone11 - 2009-09-01 4:15 PM Nikki - good luck with your race. When is it?

Jesse - Just wanted to tell you that today I ran 6.2 miles. Smile This is my longest run so far (maybe ever). I felt good, but my hip flexer was a little tight and still is. My quads are burning too. But I felt like I could keep running. I am very happy about this since my next race is 5 miles. Over the past few month just couldn't run over 4.5 - maybe it was the hot weather. The humidity finally broke and the weather has been pretty cool in the 70's (New England fall weather) perfect for running.


Michelle - that is really awesome!  Feels good doesn't it!   I must say that it is pretty difficult being a good runner and a triathlete.  Good running depends on putting in a lot of miles and frequency.  So, it is very challenging to be a good runner + train in the other sports + just the everyday stuff (family, job, etc).  For you to run 6 is great.  And over time it will probably become routine - you just have to get your body adjusted to it.  I'll add a few points about this below and you can take it for what it is worth.  

Personally, I am starting to become more run focused right now - and will continue that through January (Marathon).  For me, that means I am back to 6 runs a week (sometimes 7 as I will do one two-a-day) and 45 - 50 miles.  Then I'll increase from there up to around 70 miles in a few months.   That shoud put me to where I want to be.

The soreness after running the 6 miles probably comes down to frequency of running.  I have read a lot (and just from my own experience) that frequency is probably as important if not more so to a runner putting in under 30 miles a week.  So,  I would try to run as much as possible outside.  Even if those runs are short.   I noticed big improvements every time I added one run a week.  So when I went from 3 to 4 and 4 to 5.  I got injured and was sore a lot less.  You would think it is the opposite with all the pounding - but your body will adapt and becomes stronger the more you run.  So, if you want to get to the point where 6 is easy with no side effects just increase the amount of runs you are doing   I would say frequency of running is far more important to the run than in biking and swimming.  You can really get away with biking and swimming a few times a week but I think running is a different story.  Just my opinion.

So, anyways, keep it up!  

Jesse
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