Workouts - Sun, May 30

Yo Sake · May 31, 2009

So.. across the big pond, big congrats to BD for sub-3 marathon, to Stitch for a looong ride, and great relief to find out Thor was able to ride solid ride in the middle of treating the neck pain. 
After staying up about 24hours over a plain, bus, and tax rides, I arrived my parents' home and crashed, after half bottle of beer with my father. I had a small desire to run in the morning, but my body didn't want to move AT ALL. I didn't realize how tired I was. Humidity is a killer here too. I am not too concerned about my workouts. Thanks, Thor, btw, for your kind words. I am nowhere near you might be thinking where I am ability-wise, but nonetheless, working hard has been fun. It is time to take a little break and recharge while walking around with heels in business suits ( <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/sad2.gif" style="border:0px solid;" title="sad2"> ) in this sauna. 
Enjoy your week!!

Ella · May 31, 2009

10k race this morning, because Thor told me too!! Then out for an easy 10k on the OC1, cos I was close, and it was sunny and not windy. And then another 9k of hard efforts in the OC6 with the girls. At least they didn't make me do the threatened water changes. Two girls were brave enough to do them - one went twice cos she wasn't happy the first time. Brrrr!! 
I bumped into a bunch of people I haven't seen for a while today which was nice. Saw a girl I used to paddle with at the race. Quite funny, because we are both training for a HM, and both want to do the Mars Challenge multisport race next year. Then I saw another girl I used to paddle with down at the canoe club. Then a guy I used to paddle with was out walking along the river with his wife and new baby and called out as I paddled past and we had a quick chat. I felt bad cos I can't remember if the baby is a boy or a girl (it's possible I never knew, but I have a feeling I did), so I didn't know how to ask how it was. Calling it an "it" seemed rude!!

em73 · May 31, 2009

Ella, that's when you say "how's the little one?" 
I swam, I biked, I ran. Also I hammered the hell out of the bike. May get around to writing a race report later.

Thor · May 31, 2009

Lots to chat about here... 
First a big thank you for the comments, advice, and support on the neck thing. It hasn't gone away, nor is it better, but I have a plan in place, and perhaps more importantly I at least know that if the nerve is on the calm side, although I'll still feel it, I can ride the bike, and I can ride it hard! Thank you. All places I called are out for the weekend, but one mentions they take in athletes on priority if you have a race on the weekend <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"> 
Ella: Nice job, girl! 10K? Let us know about it. As long as you ran it hard, that's quality in the bank. 
YoshiGirl: Thanks for the shoutout. Enjoy the trip. Get it what you can, and don't sweat it if you can't. You've come a very long way, both physicallly and in learing your body. 
EmCo: Hammered the bike? Rock on to you, girl! I hope you did the same on the run... effort-wise! 
Me... 
13.5 mile run with LRR and The Diesel early this morning. Neck hurt, radiated pain into the arm, but all manageable. Had several stretches were I was able to open it up a bit. Legs felt tired but still rather strong after yesterday's ride. 
Great day, Tri-peeps!

kburnell · May 31, 2009

8 mile run with cruise intervals earlier this morning - 15 min w/u, 3x 10 min cruise intervals w/ 3 min recovery, 10 min c/d. 
Hopefully getting in a short ride this afternoon

pcsronbo · May 31, 2009

Up at odark thirty to head up to madison for my last heavy day of training before alcatraz. 
Started with a 30min run due to the flippty flops of my schedule this week, fib 3.5bike about 60miles. 5x15 @ 200. Paid for the swim team party last night for the first 30min. Oh man, that sucked. Eventually I burnt all that shitfood out of my system and got to it. 
At first I was shocked CC had mdo this workout. Seemed too easy. Expect 500repeats of the big hill. Defered to her judgement and discovered a few things... 
1. The first 200 interval sucked and hurt so bad because of bad eating night before. Really must remember that pain 
2. The rest were quite managable. I could have done more. Happy I didn't HAVE to but I could have. 
3. There were many more bill hills afterwards. Each one I was concerned about, each one I didn't need to be. Not saying they were easy but I had tons in the well to draw from. That was a huge confidence builder that I will need at alcatraz. 
4. I am really inconsistant with my power application. I knew this but man I need to remind myself. I cannot keep that damn number within 10percent to save my life 
5. I'm finally breaking away from older masher habits. Candence still sucks but with the power meter, I can see the instances where I'm wasting energy being in too big of a gear. Back off one or two and pick up the cadence and I will gain 20percent on my power! 
5. If I sit back in my saddle, instead or riding forward like I seem to do a lot, gains me 15percent power gain. That's huge 
The work is done. I'm ready. Time to escape! 
Edited to add data 
interval 1 - 216watts, 146hr 
interval 2 - 219watts, 145hr 
interval 3 - 212watts, 150hr 
interval 4 - 209watts, 149hr 
interval 5 - 226watts, 155hr 
Oops - so much for 200. 
Pnorm forwhole thing was 200 though <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"> Avg Watts 172. Man that's so weird there is such a huge difference. Gonna research that more.

xflbk43 · May 31, 2009

2800yd OW swim this morning. This one went much better than last week. I definitely swim straighter when I'm going hard. Now I just need to figure out how to fix the chaffing issues on the left side and back of my neck. Looks like I tried to hang myself. 
400 warm up, 
2000 time trial, 
400 cool down. 
2:10 run this afternoon.

Thor · May 31, 2009

RonBo: Dude, nice work out and even more impressive consistency to your RUN and ride. 
Something I do for cadence, which I really need to because the Trainer work has a way killing my leg turnover as I'm doing more big gear stuff, is to always, always stay way on top of the gear. So if I'm riding along, spinning at say 89 rpm (use relative terms for you since you say yours is low), I gear down and if I can't get my cadence to 95 or above, I gear down again. And I try to stay this way, but of course hills and being in the zone sometimes makes me forget. But back to it I go. 
During yesterday's ride, it was windy and getting even more windy. When the wind was at the back, a time when higher cadence is much easier, instead of gearing up and punching even harder in bigger gear, I'd keep the current gear until I'd be nearly spinning out, and then and only then would I shift up. And when going into the wind, a time when it's harder to spin more with higher cadence, I'd do whatever I could, regardless of how low the gear was, to stay as close to or above 95 as possible. This required a lot of focus to keep remembering it. 
Then when this becomes more a natural habit, the fun thing to do -- and where you really get some good speed gains -- is trying to take a gear where you can barely break 88 to 90 cadence and working hard to get it to 95. You can do this two ways: work the gear, focus on "short circles" to boost cadence so that all energy in cranking that gears stays "small," and pushing until cadence gets to 95, when it becomes much easier once you get there. Or you can shift down and work that easier gear with the same energy you would have done grinding in the higher and step up, step down, step back up in gearing until you're there. Fun stuff, and the speed boost on an overall ride is awesome. But don't try this in a race unless you've done it in training and know you can run afterwards. Because it taxes the legs. I rode Worlds last year in Holland this way.

MBannon · May 31, 2009

10 mile run in the books and I'm done for the day. Nice! Left sock bunched a little funny today, though, and now I have a blister atop one of my toes. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/sad.gif" style="border:0px solid;" title="Sad"> Pretty sure I'll live.

LeftRightRepeat · May 31, 2009

8-1/4mi run followed by DS1's <a href="http://intorcionews.wordpress.com/2009/05/31/confirmed/" target="_blank">confirmation</a>.

ksurp · May 31, 2009

What a long week it was for me. As a class advisor I had to take our high school senior class camping for three days. A "senior trip" is part of our tradition. With the packing up, writing lesson plans for the substitute, and then returning home, unpacking, cleaning/drying everything out and getting caught up with DH and the boys that was my week. 
It rained for 80% of the trip so we all got soaked but all managed to retain good humor. Because we camped at Lake George, NY I did bring along my wetsuit and I got in two short OW swims. My students were thoroughly amused watching me try and slither into my wetsuit. The water temp was in the high 50s and I was able to swim back and forth between the buoys so it was good practice for sighting in. 
Today was a 14 mile ride. I'm not feeling super confident going into Mooseman next weekend since work has been overwhelming for the past few months but I'm excited to get out and get my race season going.

pcsronbo · Jun 1, 2009

Those Bandaid Blister Bandaids are FOOKIN expensive but HEAVEN. I shredded the back of my heel during the adventure Wed w/ my key and I remembered DW got me some of these. I'm in love. Amazing. Anyway the one I have on now has survived... 20mile ride, OWS, 20mile ride, shower, Tball game, swim team party, 30min run, 3.5 hr ride, another shower... and shows NO SIGN of coming off. So maybe "cost" is not so much of a concern. Normal bandaid I'd have been through a bunch of them by now.

SpartyGirl · Jun 1, 2009

1.25mi run...followed by the need to pound a gatorade. I needed to feel like an athlete for a minute and since it wasn't happening from the workout I had to go the fueling route. If I had a Gu left in the house I probably would have pounded that too. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">

4boysmom · Jun 1, 2009

Son1 did GREAT today!!! I'll have him post a full report later. I did an O&B run on the first loop and son1 was hanging tight in the middle of a pack. He looked great the first time through S/F, where I handed off a bottle. Second loop, the pack had dropped him and he was struggling. Handed off one bottle but fumbled the second, requiring him to circle back 'round. ARG!!! He did finish very strong. 70miles, 3:27, 6/7 cat4/5, 28/33 OA. Not bad for a 16yo kid!!!

AdCo · Jun 1, 2009

Race this AM. FIB visiting with friends and family. 
Hammered the race, did ok, Set-up camp in Transitin, but will do RR tomorrow. Happy, but not TOO happy.

Stitcher · Jun 1, 2009

8.5 miles in 90 degree heat after church. 
The first hour went ok, but my water got hot on the second hour. I think that hte next time I"m doing loops of the neighborhood, I'm going to have to have water in a cooler and just refill as I go by each time. Hot water isn't all that refreshing.

Tithers · Jun 1, 2009

Stitcher is HARDCORE now! Hot water and everything! 
It only hit like 85 here. You should move to Atlanta!

Stitcher · Jun 1, 2009

I think my commute would be teh suck, but other than that, I could prolly live in the ATL area no problem.

Tithers · Jun 1, 2009

We have Georgia State, UGA, Ga Tech and a bunch of other colleges. I guess it's not a good time to look for a new job, eh? Oh, did I mention that we have a huge triathlon community?

Stitcher · Jun 1, 2009

I'd LOVE to work @ UGA.....don't tell the other AU folk that, though. lol 
They've got a GREAT program in my area. 
Jobs are pretty scarce these days, though, huh? 
At least ATL is within driving distance for occasional visits.

Workouts - Sun, May 30

Yo Sake

Ella

em73

Thor

kburnell

pcsronbo

xflbk43

Thor

MBannon

LeftRightRepeat

ksurp

pcsronbo

SpartyGirl

4boysmom

AdCo

Stitcher

Tithers

Stitcher

Tithers

Stitcher

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