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2022-06-15 9:01 AM
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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2022 Mentor Group - ALWAYS OPEN
Yes I suppose you have to make an effort when you have a young family. I started my triathlon "career" late so my kid was already 13 and pretty much self standing. Also, being a sprint specialist, I don't need to train 20+ hours a week so there is plenty of time to sleep and train (and play golf, and music) without having to get up at stupid O'clock



2022-06-16 7:38 AM
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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2022 Mentor Group - ALWAYS OPEN
Hi All- delayed race report below. The university disabled my computer account over the weekend and then took three days to turn it back on. I was hoping they’d fired me, but no such luck!

Grand Rapids Tri 70.3

The day started early wake up at four out the door by five and on race site by six. The athlete drop off point was quite far from transition, which wasn’t so bad on the way into the race but that mile or so was quite painful on the way back to the truck.

Prerace: arrived at Transition, and got body marked fairly quickly. Found a good bike rack spot and set up my gear. By 6:05, I was walking to swim start. I even remembered to drink my protein shake, which I never do! Saw my former coach and got a pre-race hug before hopping in the very cold (67F) water for a warm up.

Swim: I had a really good swim, beat my goal time by about 1:30. I sighted well, I swam the tangents instead of buoy to buoy, and I had a good glide and strong pull throughout. Minor hiccup when I turned the last turn and was sighting off the wrong buoy, but fixed that fairly quickly because I was sighting often. It felt just like and OWS at the lake with friends! Swam right to the boat dock and volunteers yanked me out of the water and to my feet, perhaps just a little too forcefully. I ended up stumbling after they let me go and cutting toes on both feet, including tearing my right big toenail below the nail bed. This will become important later.

T1: holy mother of God – – it was 0.35 miles to T1 from the swim, a total of 0.55 miles. Not long in the grand scheme of things, but when you’re not wearing any shoes and running over gravel and concrete it seems long.

Bike: the bike was a little hillier than I expected in one section, even though I had done a pre-race reconnoiter of the route. Things just don’t look the same in the car as they do on the bike. Overall, the bike was great. I I beat my goal time by just over 15 minutes, but didn’t hit my stretch goal. Rode strong and smooth, remembering to shift instead of mashing the hills and held myself back to be in the proper power zones in the beginning when everything felt great. Hit target power numbers for the whole ride both average and normalized. Remembered to drink every 10 minutes. Ended up consuming three bottles of infinit (custom formulated sports drink) and two bottles of water. Made it to mile 40 before I began to think I was too conservative with the chamois cream. By mile 50, I was absolutely sure of it. At mile 55.99 (of 56) I tried to pedal one more revolution after unclipping to hit the dismount line. My foot slipped off the pedal and the next thing I knew I was on the ground with my bike on top of me, wheels pointed toward the sky. Not sure exactly how long I was on the ground, couldn’t have been very long. But I did smash my head pretty well—helmets save lives! Good excuse to buy a new race helmet now. Picked myself up, retrieved my bike from the nice volunteer who helped untangle my limbs from it, and trotted into T2, while trying to assess where any injury might be-fortunately, unscathed on the surface. Shout out here to the Michigan State triathlon team, who were on the sidelines of the T2 entrance chute screaming their heads off for everyone.

T2: transition was rather uneventful, I found my bike rack without getting lost. Wrenched my bike shoes off, which is when I found that my shoe was full of blood from aforementioned toe injury. Oh well, wasn’t going to stop me. Running shoes and socks on, grab my race bib and hat and was off. Very happy with a 3:56, because usually it seems like I take time to make a sandwich and eat it in T2.

Run: first couple of miles were actually quite good, running under target pace by 30-45 seconds per mile (not as successful at holding myself back). Miles 3-5 were OK too, but slowing down-no worries, still at or below target pace and feeling strong. The wheels kind of came off after this, as my left hip started to become quite sore after my crash and I started to lose the eating competition. I once heard triathlon described as a bike race with a swim warm up and run cool down all wrapped around an eating competition and that is the most accurate description I have ever heard. If you can’t eat and drink you can’t continue. According to my Garmin I burned 4200 cal (on top of BMR) yesterday, you just don’t store that kind of accessible glycogen, so you must eat. By mile six on the run, I was so full I could not eat anymore. I could not drink anymore. I was in a little bit of trouble. At mile eight I realized I was quite cold - a dangerous symptom of heat exhaustion. At this point I realized my main priority needed to be finishing, without hurting myself (admittedly, main priority should have been not hurting myself, but I stand by this ordering of priorities!). I ended up speed walking most of the last 5 miles. The low point of this race I think, was mile nine, where I fished ice out of my bra and put it in my mouth and, because he asked, gave a cube to the guy next to me too. Also then miles 10-13…what can I say? Triathlon is a gross sport when you peek behind the curtain. Finished the run somewhat strong (running, at least), and it was my fastest half marathon ever. So, even though I missed my target pace for this race, I’m still pretty happy with the run. Got my finisher’s medal and some angel put a cold towel around my shoulders.

Final time was 7:18:52, 11+min faster than goal and my fastest 70.3 ever (by about 30min)—good enough for 2nd place Athena 40+ category!!



I stayed in Grand Rapids and rode one loop of the bike course for my 140.6 in august. It is hilly—like 49 of the 56 miles were uphill (not sure how that math works, but I swear by it!). The last 7 miles were net downhill and very fun. Still a bit sore today after these efforts. Yesterday was a 3000yd swim and so far today an hour bike. In a few minutes I’m off for a run…hopefully before the heat really cranks up.
2022-06-16 8:16 AM
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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2022 Mentor Group - ALWAYS OPEN
Thanks for the report Gretchen! What a day! Glad the bike crash wasn't worse than that for you. How's the bike?

congrats on the 2nd place!



Edited by Rollergirl 2022-06-16 8:16 AM
2022-06-16 8:29 AM
in reply to: Rollergirl

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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2022 Mentor Group - ALWAYS OPEN

I love your race reports, Gretchen.  "Helmets save lives!"  LOL

Nice PR and it sounds like you executed that race perfectly despite the injuries, conditions, and nutrition issues. 

And really cool you shared your bra ice!!! 

2022-06-16 8:52 AM
in reply to: jmhpsu93

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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2022 Mentor Group - ALWAYS OPEN
Awesome job, Gretchen! The bra ice made me giggle a little. I've totally been so desperate in a race before that I would have asked someone for their bra ice, lol, so I get it. Sounds like even with some issues you totally crushed it!
2022-06-16 8:57 AM
in reply to: jmhpsu93

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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2022 Mentor Group - ALWAYS OPEN
Have had a productive week. Got in a 45 min PZE ride Tuesday, and a 60 minute one this morning. Also did a 45 minute run walk yesterday, and walked all over the place. I had jury duty, and driving downtown is a pain, so I scootered to a bus stop in the morning, but walked home in the afternoon (about 3 miles in some serious heat). Walked another mile and a half to and from a restaurant, and have been walking to and from work when I come into the office.

Now I just need to get my diet where it needs to be!


2022-06-16 6:13 PM
in reply to: #5278903

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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2022 Mentor Group - ALWAYS OPEN
I’ve finally caught up on the thread from the whole year!

Nicole and Bullfrog—I feel your pain with the Covid I had it in April (while I was in Australia). Glad to hear you both made it through unscathed.

Mike—8 year triathlon hiatus?!? How did you survive? Good to see you racing again!!

Jenn—I redid our kitchen last summer (by myself). It is a PITA but so worth it in the end!

Nathalie—no, just no on the cold water sitting/swimming!

Today I’m still feeling the effects of my race/long ride on Tuesday. Ended up just doing an hour Z2 ride and a 45’ Z2 run—instead of the interval workouts planned. Kinda a pseudo brick, with the ride at 5:30am (yay for mornings!!! I love them!) and then run at 7:30am. It was too hot here today to think about training outside after about 10.

Spent the rest of the day menu planning, grocery shopping, and meal prepping for the week (honestly, probably next too weeks, seeing the amount of food I made). I love summer!
2022-06-16 9:46 PM
in reply to: drfoodlove

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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2022 Mentor Group - ALWAYS OPEN
Gretchen, nice race report.

Beat your swim goal, smashed your bike goal by a quarter of an hour, and your fastest ever half marathon.

All while bleeding out from your toe? and a bike crash?

That's an awesome result. Way to get the job done.

Tracking very well for your 140.6, you're going to smash it out of the park.
2022-06-17 4:26 AM
in reply to: drfoodlove

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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2022 Mentor Group - ALWAYS OPEN
Originally posted by drfoodlove

Nathalie—no, just no on the cold water sitting/swimming!



Haha . don't diss it till you've tried it! your wouldn't think 67F is very cold! I didn't think that was particularly cold before but now I am comfortable swimming in that without a wetsuit!

But it's not for everyone I guess.




2022-06-17 9:10 AM
in reply to: Rollergirl

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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2022 Mentor Group - ALWAYS OPEN

Originally posted by Rollergirl
Originally posted by drfoodlove Nathalie—no, just no on the cold water sitting/swimming!
Haha . don't diss it till you've tried it! your wouldn't think 67F is very cold! I didn't think that was particularly cold before but now I am comfortable swimming in that without a wetsuit! But it's not for everyone I guess.

67 is OK without a suit, if you're warmed up and everything.  I've swam in the ocean a bunch of times at that temp and it's not horrible.  I'm not sure I'd want to do a half IM or anything.

2022-06-17 9:13 AM
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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2022 Mentor Group - ALWAYS OPEN

Nailing my week's workouts so far...two rides (a sweet spot and a VO2 max session), two runs with a little "speed" work mixed in, two swims for 4200Y total, and some strength and core work.  Tomorrow is a long ride that may or may not be outside - it's 97 degrees here today but supposed to change to Fall-like temps tomorrow (high of 72 and windy).  I may just plow through a Zwift group ride or something.

Happy Friday!



2022-06-17 1:16 PM
in reply to: jmhpsu93

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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2022 Mentor Group - ALWAYS OPEN
Originally posted by jmhpsu93

Originally posted by Rollergirl
Originally posted by drfoodlove Nathalie—no, just no on the cold water sitting/swimming!
Haha . don't diss it till you've tried it! your wouldn't think 67F is very cold! I didn't think that was particularly cold before but now I am comfortable swimming in that without a wetsuit! But it's not for everyone I guess.

67 is OK without a suit, if you're warmed up and everything.  I've swam in the ocean a bunch of times at that temp and it's not horrible.  I'm not sure I'd want to do a half IM or anything.




I have to admit, that after getting in and warming up, the 67F felt pretty good. I was wearing a wetsuit, but more for the added swim help than to keep me warm. I did an ice bath Sunday after the race, so I'm convinced I don't need to try anything colder!
2022-06-17 1:22 PM
in reply to: drfoodlove

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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2022 Mentor Group - ALWAYS OPEN
I don't know that I've ever looked forward to a rest week more than I'm looking forward to next week. This training block has been intense and I am tired.

Today was a quick 1500yds in the pool, much to my coach's dismay (but hey! that is what was on my schedule!). Then, home to "protect" my dog from the rager of a storm we had here--full on with lightening, thunder, hail, 60mph winds, and rain. After the rain broke, I did my long run for the week--two hours. It was a bit slow, but I got the entire two hours in, so I feel like that is a win. I have one more swim (3500 yds), one more bike (90') and one more run (60') until rest day, which starts rest week. Of course...it just dawned on me that rest week ends with my first century ride. :D
2022-06-18 1:40 PM
in reply to: Rollergirl

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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2022 Mentor Group - ALWAYS OPEN
Originally posted by Rollergirl

Thanks for the report Gretchen! What a day! Glad the bike crash wasn't worse than that for you. How's the bike?

congrats on the 2nd place!




Bike is okay--few scratches on my (brand new--sob) race wheels and the new skewers, but nothing mechanically wrong with it.
2022-06-18 1:46 PM
in reply to: drfoodlove

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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2022 Mentor Group - ALWAYS OPEN
One.more.session.until.rest.week. I can do it! I'm so tired.

Short hour run this morning (5:30a) that was only partially successful. I got out the door when I really wasn't feeling it, so that was good. Ran the first 40 minutes or so, but then walked it home (I do almost exclusively out and backs to hold myself accountable!). It wasn't feeling good and my right shin was cramping--I didn't even really know shins cramped. Anyway, chalked it up to the 30 running miles and 130 bike miles I have on my legs this week and moved on.

A couple hours rest and then off to the pool for Masters at 10. It was a killer day with 20x50 pace. The only way I could hold my pace was to use paddles and pull. See above note about my legs being toast.

Tomorrow I'm off to visit my dad for Father's Day and on the way, I'll take advantage of the local-to-him transit trail to get in a 90' Z2/Z3 ride.

Happy Father's Day to the Dads in the group--Mike and Andrew (I didn't miss anyone, did I?)!!
2022-06-18 4:36 PM
in reply to: drfoodlove

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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2022 Mentor Group - ALWAYS OPEN
Originally posted by drfoodlove

One.more.session.until.rest.week. I can do it! I'm so tired.

Short hour run this morning (5:30a) that was only partially successful. I got out the door when I really wasn't feeling it, so that was good. Ran the first 40 minutes or so, but then walked it home (I do almost exclusively out and backs to hold myself accountable!). It wasn't feeling good and my right shin was cramping--I didn't even really know shins cramped. Anyway, chalked it up to the 30 running miles and 130 bike miles I have on my legs this week and moved on.

A couple hours rest and then off to the pool for Masters at 10. It was a killer day with 20x50 pace. The only way I could hold my pace was to use paddles and pull. See above note about my legs being toast.

Tomorrow I'm off to visit my dad for Father's Day and on the way, I'll take advantage of the local-to-him transit trail to get in a 90' Z2/Z3 ride.

Happy Father's Day to the Dads in the group--Mike and Andrew (I didn't miss anyone, did I?)!!


I wonder why you don’t have your rest week the week after a race, any particular reason?

Also I have been wondering about the bra ice. Wouldn’t that melt in a minute?

Brwim for me today. Yes, you guessed it, it’s bike (30k) followed by a sprint to the lake (1k, 4:50 min) and a 20 minutes swim.

Tomorrow also brwim but short bike (10k) and longer run (10k), finishing with another 20min swim.

Have a great weekend all and happy father’s day!


2022-06-19 5:35 AM
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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2022 Mentor Group - ALWAYS OPEN
@Nathalie—that would have been a good idea, but it was just the scheduling of the race vis-a-vis my 140.6 and I wanted to do the 140.6 bike course as my long ride for the week the week after. Also…I’m dumb and didn’t think through any recovery time when I laid out this plan in January I still think I’m 30 and can recover in a day. I can’t

Bra ice—it lasted longer than I thought it would! 10-15’. Hat ice was longer—not as hot up there? Not as closely held to my skin? Anyway, they had good, solid ice that was fresh from the cooler.
2022-06-19 6:02 AM
in reply to: drfoodlove

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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2022 Mentor Group - ALWAYS OPEN

Hi, all.  Finishing up a solid week with a 28 mile ride yesterday and a Bikram session today, total TSS around 500.  Looking to ramp up a little this week.

@Nathalie - your brwims look fun!! 

2022-06-19 9:57 AM
in reply to: jmhpsu93

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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2022 Mentor Group - ALWAYS OPEN
Originally posted by drfoodlove

@Nathalie—that would have been a good idea, but it was just the scheduling of the race vis-a-vis my 140.6 and I wanted to do the 140.6 bike course as my long ride for the week the week after. Also…I’m dumb and didn’t think through any recovery time when I laid out this plan in January I still think I’m 30 and can recover in a day. I can’t


I see! Lesson learned?

Originally posted by drfoodlove Bra ice—it lasted longer than I thought it would! 10-15’. Hat ice was longer—not as hot up there? Not as closely held to my skin? Anyway, they had good, solid ice that was fresh from the cooler.


Not bad 10-15 min

Nice work Mike!

Yes, Brwims are fun. I think I am going to do that all Summer. Either with bike focus as yesterday or run as today. I guess I should do some with swim as the main course too!

2022-06-19 10:29 PM
in reply to: Rollergirl

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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2022 Mentor Group - ALWAYS OPEN
Nathalie Another one saying those brwims look fun. Also look like a good way to get all 3 of SBR knocked off in 1 session. Clever scheduling. Are they something you're doing on your own, or is it a club thing?

Mike Nice job nailing a solid week

Gretchen Man, you really are a machine. looks like you've had a great week post 70.3. Way harder than I've ever done after one, even when building up to an Ironman. That's the good thing about a coach right? they can manage when to rest better than we do on our own.

Commiserations on the damaged bike parts. At least there's nothing structural, last thing you want is needing new parts with the crazy long lead times everything has now days. Enjoy the coming rest week

Me We had the number 1 sons 5th birthday on the weekend, I'm not sure if anyone remembers, but Mrs Bullfrog was pregnant when I did my first Ironman, man that does not feel like 5 years ago.

Party was a success, but today I'm absolutely shattered. Not sure if its a covid hangover, or from organising that many little people. But unscheduled rest day today. And depending on how I feel tomorrow, the restarting post covid plan might be pushed back a week or so.

Sucks, but better than giving myself myocarditis I guess.

Hope you all had a good weekend.
2022-06-20 12:35 AM
in reply to: bulfrog

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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2022 Mentor Group - ALWAYS OPEN
I do brwims on my own. . Started with a regular brick on a hot (well, warm) day. I live close to a lake so I went in to cool down, which gave me the idea of adding some swimming after a brick.

Then yesterday was supposed to be a 10k run so I added a 10k ride before and a 20 swim after.

Obviously, this takes longer so can’t do that on a work day but it’s definitely a weekend thing for me for now on.

Today I will ride to work, slowly there and intervals on the way back.


Yes, take it easy Andrew, like you said, it sucks but it’s better in the long run.


2022-06-20 3:27 AM
in reply to: bulfrog

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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2022 Mentor Group - ALWAYS OPEN
Originally posted by bulfrog

Nathalie Another one saying those brwims look fun. Also look like a good way to get all 3 of SBR knocked off in 1 session.


and also I get to practice T2
2022-06-20 10:00 AM
in reply to: Rollergirl

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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2022 Mentor Group - ALWAYS OPEN
REST DAY!!!! And REST WEEK!!!!!!!!!!!!!!!!!!!!!!!!!!

I slept in to the glorious time of 6:45am today and have no training on the schedule. My wife has asked that I fix the dryer instead (no rest for the wicked, I suppose). I looked at my schedule for the week and have no idea what I am going to do with myself. I have five days with just one (relatively) short session per day. Does.not.compute.

2022-06-20 10:04 AM
in reply to: Rollergirl

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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2022 Mentor Group - ALWAYS OPEN
Originally posted by Rollergirl

Originally posted by bulfrog

Nathalie Another one saying those brwims look fun. Also look like a good way to get all 3 of SBR knocked off in 1 session.


and also I get to practice T2


Brwims sound like a slightly disorganized triathlon! I'm in!

I spent the month of April in Australia and the pool was about 5km from the apartment I was staying at, so I would run there, swim, then run back. I actually quite liked it, but am not sure I see the training value in it at all. At least a brwim has the brick/T2 practice component. It did get all my training done early in the morning (and gave me a way to get to the pool, since I didn't have access to a car and the public transit situation would have taken me an hour plus to get there due to routes/timing).
2022-06-20 12:05 PM
in reply to: drfoodlove

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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2022 Mentor Group - ALWAYS OPEN

Originally posted by drfoodlove
Originally posted by Rollergirl
Originally posted by bulfrog Nathalie Another one saying those brwims look fun. Also look like a good way to get all 3 of SBR knocked off in 1 session.
and also I get to practice T2
Brwims sound like a slightly disorganized triathlon! I'm in! I spent the month of April in Australia and the pool was about 5km from the apartment I was staying at, so I would run there, swim, then run back. I actually quite liked it, but am not sure I see the training value in it at all. At least a brwim has the brick/T2 practice component. It did get all my training done early in the morning (and gave me a way to get to the pool, since I didn't have access to a car and the public transit situation would have taken me an hour plus to get there due to routes/timing).

Back when I lived in the city I would run to the gym, swim, then run home, or even involve some type of spin class or strength work, too.  Not so much now as it requires a car to do pretty much anything out here in the 'burbs. 

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