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sparrow
Guest
Thanks. It was a lot of fun-really-that was the best part. I didn't take it too seriously for the first time ever 
I'm doing pretty well. I still have limits with the foot but I'm able to get to 7 miles without the pain and then I fall apart rather quickly. I also cannot run on the treadmill unless I want guaranteed pain the next day.
I have been increasing my biking and I'm up to about 50 miles at 19-20mph followed by 7 mile running at 8:30 pace. I'm excited about how great this brick is going each week. Each week it gets easier. however, I have not yet trained in the dead heat. Its been too mild of a "summer" so far. I need the heat to really see how I'd do. It has been SO WINDY though and in my flat little neck of the woods its been good to sort of simulate hills
Next race is July, an Olympic distance tri and I will be doing it for pace and eating practice for the half ironman. My son is doing the kids tri that day too. He's got the bug
I'm doing pretty well. I still have limits with the foot but I'm able to get to 7 miles without the pain and then I fall apart rather quickly. I also cannot run on the treadmill unless I want guaranteed pain the next day.
I have been increasing my biking and I'm up to about 50 miles at 19-20mph followed by 7 mile running at 8:30 pace. I'm excited about how great this brick is going each week. Each week it gets easier. however, I have not yet trained in the dead heat. Its been too mild of a "summer" so far. I need the heat to really see how I'd do. It has been SO WINDY though and in my flat little neck of the woods its been good to sort of simulate hills
Next race is July, an Olympic distance tri and I will be doing it for pace and eating practice for the half ironman. My son is doing the kids tri that day too. He's got the bug
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sparrow
Guest
Staying steady. Last week's long brick was 52 bike/8 mi run and it went pretty well. It was in the heat so I got to test those waters. Bike pace was 19.4 run pace was 8:45. heat makes a difference. I also had no water on the run so that was stupid of me but I did test a new sports drink on the bike (cliff shot) and so far it is the only thing that I haven't felt totally sick after drinking in the heat. yesterday I did 20 miles on my mountain bike with my husband. It was his idea for his birthday. I got to take him to where I normally ride (in the hills) and that was special for me, because my husband isn't into my "stuff" at all. I was impressed that it was something he actually WANTED to do on his bday. We had a lot of fun. We went out there at 12noon and it was 96 degrees! :O
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sparrow
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yo old friends. Its been a lil bit. I've been busy reading everyones updated journals today. I guess thats the best thing about staying away from the site for a while
Things are going great. I'm 3 weeks out from my half iron and I'm pleased with progress. I have changed orthotics and my plantar fasciitis is doing much better. Its only been in the past 2 weeks this change has happened. I've lost a lot of running endurance training with the runs having to be modified so much, so thats my current mission-to get that back in minimal time.
I have continued the long bike and run after. Today was a short bike and long run. 30 bike/13 run. I was able to do this after a 10 miler the day before yesterday so thats something. I ditched the next tri race in the series to do the workout. Part of me thought it might be super cool to be the series winner in my age group...but thats wasting time right now.
Last weekend I did a local 10K for 4th of July. never did that before and my time was 46:30 which won my age group. I don't know whats good for a 10K but I have been doing zero speed and up till then my long run WAS 6 miles so I was glad it went well.
SO thats me in a nutshell. Still ticking. One more pretty hard week and then I get to back off a little for the final countdown.
Things are going great. I'm 3 weeks out from my half iron and I'm pleased with progress. I have changed orthotics and my plantar fasciitis is doing much better. Its only been in the past 2 weeks this change has happened. I've lost a lot of running endurance training with the runs having to be modified so much, so thats my current mission-to get that back in minimal time.
I have continued the long bike and run after. Today was a short bike and long run. 30 bike/13 run. I was able to do this after a 10 miler the day before yesterday so thats something. I ditched the next tri race in the series to do the workout. Part of me thought it might be super cool to be the series winner in my age group...but thats wasting time right now.
Last weekend I did a local 10K for 4th of July. never did that before and my time was 46:30 which won my age group. I don't know whats good for a 10K but I have been doing zero speed and up till then my long run WAS 6 miles so I was glad it went well.
SO thats me in a nutshell. Still ticking. One more pretty hard week and then I get to back off a little for the final countdown.
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sparrow
Guest
Two weeks and some change. I'm starting to get a little nervous about things. The "what if's" are creeping in. Last year was my first DNF ever and I guess I just figured that not finishing was never ever an option. Once you have to do it once and its existance is revealed it seems more possible and looming. Its probable the weather will be as hot or hotter than last year which scares the spit out of me too.
This weekend will be my last really long bike and run and then I'm taking a little over a week to taper down. I feel pretty beat up and I think I need longer than the week this time.
The past week I have been hill training the run and my longest one was a 10 miler with a 1.5 mile hill right in the middle of it. No whimpy hill either. The hills have given me a new level of confidence-one I didn't have last year.
The other thing in my favor this year is I'm lighter. I've cleaned up an already pretty clean diet and lost almost a total of 8 pounds. Its making a difference I think.
Thats it.
This weekend will be my last really long bike and run and then I'm taking a little over a week to taper down. I feel pretty beat up and I think I need longer than the week this time.
The past week I have been hill training the run and my longest one was a 10 miler with a 1.5 mile hill right in the middle of it. No whimpy hill either. The hills have given me a new level of confidence-one I didn't have last year.
The other thing in my favor this year is I'm lighter. I've cleaned up an already pretty clean diet and lost almost a total of 8 pounds. Its making a difference I think.
Thats it.
p.s. if you are on a plan, and have not been skipping workouts, then take an extra few days taper... Stop at any pain... once you feel a twang its too late.
you can not OVER rest, but you can OVER train.
BE A FINISHER-- finishers deal in "pace" and they know "how long" the distance is! you know that! you got this thing! Breath!
plan to make your passes in the last 5k. If you maintain your compsue, you will pass LOTS OF WALKERS!
,,, btw-- no pride lost in walking... remember that this time.
and with that I will add a mantra for you--
smooth, sleek, breathing, lean, willing to suffer, the complete athlete!
for a solid finish time,, when you go into the run-- "it's not how fast you run, but how lil you walk that matters-- SLOW THE HELL DOWN!!!"
- i know that sounds crazy, but it got a a 4:21 marathon time at my ironman. you will be going much faster than you think, ESPECIALLY IF YOU SLOW DOWN!
yer gunna do great!
pals,
FF
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sparrow
Guest
all truth! thanks for the tips and reminders
Sometimes I think about my last years race and think "if I'd only...."
I mean if I'd only gone ONE mph slower for the 56 miles I'd have been in way better form for that run...even if I didn't I could have gone what would have felt a snails pace and gotten around 2:15 for my 13 miles and I'd have STILL placed in the top 10 of my age group! I'm a dummy. What spurred the most recent trip down memory lane was a journal I ran into that had my race plan in it (a VERY CONSERVATIVE plan I might add!). What I wrote it for-I don't know-cause I certainly didn't follow it or even THINK about it during that race! I just got greedy and went for it. I think I"m going to have my new race plan tatooed somewhere so I don't forget this time
I'm doing great and excited. I did a FAST 8 miler on Friday and then swam 3K and then I rode 60 in the heat and in the hills on Saturday. Those 2 workouts WIPED ME OUT royally. But I was back today with 6 modest miles in the morning and another 2K swim after. Both felt strong and secure.
After going hard core for SO long I've forgotten how to back off. Each day will be a lesson in a different kind of discipline.
Sometimes I think about my last years race and think "if I'd only...."
I mean if I'd only gone ONE mph slower for the 56 miles I'd have been in way better form for that run...even if I didn't I could have gone what would have felt a snails pace and gotten around 2:15 for my 13 miles and I'd have STILL placed in the top 10 of my age group! I'm a dummy. What spurred the most recent trip down memory lane was a journal I ran into that had my race plan in it (a VERY CONSERVATIVE plan I might add!). What I wrote it for-I don't know-cause I certainly didn't follow it or even THINK about it during that race! I just got greedy and went for it. I think I"m going to have my new race plan tatooed somewhere so I don't forget this time
I'm doing great and excited. I did a FAST 8 miler on Friday and then swam 3K and then I rode 60 in the heat and in the hills on Saturday. Those 2 workouts WIPED ME OUT royally. But I was back today with 6 modest miles in the morning and another 2K swim after. Both felt strong and secure.
After going hard core for SO long I've forgotten how to back off. Each day will be a lesson in a different kind of discipline.
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sparrow
Guest
hahaha. I need a coach for my taper, clearly
Today 10 mile hills-and I mean HILLS. These suckers don't let up where we went. We busted them out 20 sec faster per mile than last week without feeling any different!
Last hard workout. The rest is...downhill
Today 10 mile hills-and I mean HILLS. These suckers don't let up where we went. We busted them out 20 sec faster per mile than last week without feeling any different!
Last hard workout. The rest is...downhill
My last hard workout was today as well. Quarters with less than 1 min. rest between all, 10 of them, one mile worth under 5min pace, the next mile worth under 5:40 min pace, the next two quarters 6 min pace, with an 'easy' 6:14 pace for the last 1/2 mile jont. That was after swimming. Then I went to the gym for my benching. Very strong for 178 lbs. I was nearly 2x my weight based on my workout.
Tomorrow one set of pullups at 30 reps, each one performed every 3 secs, followed by 2 more sets of 15 - 17... and basically small stuff after that.
Next week 3 easy days... and competition on Sunday, August 2 in Vancouver, Canada.
Thanks for your swimming advice. I'll let you know how it all turns out when I get back.
Tomorrow one set of pullups at 30 reps, each one performed every 3 secs, followed by 2 more sets of 15 - 17... and basically small stuff after that.
Next week 3 easy days... and competition on Sunday, August 2 in Vancouver, Canada.
Thanks for your swimming advice. I'll let you know how it all turns out when I get back.
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sparrow
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WOW those are impressive closing stats. QUICK quarters...and after swimming. nice job! Good luck!!
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Last longer bike. A measly 30 miles. It was over so fast...compared to a normal Saturday. LOVE IT! Felt super strong. Held a 20+mph ave. I didn't have to push it but I wanted it over. It was 96 degrees!
I'm feeling rather rested in a few short days from feeling thrashed. Thats good news. It just gets better from here. I'm sure I'll be on whining about how bored and lethargic I feel in a few days! Race Aug 1 my wave is LATE at 8:15. that sucks
I'm feeling rather rested in a few short days from feeling thrashed. Thats good news. It just gets better from here. I'm sure I'll be on whining about how bored and lethargic I feel in a few days! Race Aug 1 my wave is LATE at 8:15. that sucks
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sparrow
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That was a tri bike and it was completely flat with no wind
3 days, 3days, 3days!!
Taper sucks. i forgot how much I love to hate it.
3 days, 3days, 3days!!
Taper sucks. i forgot how much I love to hate it.
Well, today was my last workout and I leave tomorrow. On Friday I did a set of 30 pullups on the 3 second cadence, followed up with a set of 20 on the same cadence.... all legit, no kipping and within a 6 inch margin of swing.... today negative benching with 340 and it was 'light'.... could've pushed it back up but didn't want to expend the energy with this taper... I'm ready... mine to lose. By the way.. now I'm down to 175 when I woke up... two days in a row...
Good luck with yours Sparrow... when yours is over, mine will be just beginning on Sunday.
The link to the games if anyone is interested: Event: TCA (Toughest Competitor Alive) - my division is: Senior B, under 200. They supposedly update it real time, but I have no idea since I'm competing and not on a computer.
Good luck with yours Sparrow... when yours is over, mine will be just beginning on Sunday.
The link to the games if anyone is interested: Event: TCA (Toughest Competitor Alive) - my division is: Senior B, under 200. They supposedly update it real time, but I have no idea since I'm competing and not on a computer.