Wednesday, July 14th - Workouts.
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<p>OW swim in LM. 1.6 miles. Nice and wavy today. Practcing reaching more on my left and getting a better vertical forearm. That was the advice I received yesterday at Masters. I knew it to, my left side feels sloppy. Think I improved it today.</p>
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<p>Bike later, not sure how long.</p>
<p> </p>
<p>Bike later, not sure how long.</p>
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8,915 Posts
<p>Good morning, TEAM LIT!</p>
<p> </p>
<p>In case ya'll are interested, my Ascutney Mountain Challenge race report is now up:</p>
<p><a href="http://ironboy.wordpress.com" target="_blank">http://ironboy.wordpress.com</a></p>
<p> </p>
<p>RonBo: Nice way to "Prepare for Glory" with a 5K brick run faster than standalone! By the way, when I was in intense Ironman training, I got to the point where I would run very fast off the bike. I think it's because by the time you get going on the run, your legs are already pumping with pace, especially now that the act of moving your body is easier than pushing big bike gear. Nicely done!</p>
<p> </p>
<p>Me...</p>
<p> </p>
<p>5 mile run in the pouring rain early this morning. Crazy humid. Started easyish and settled into tempo pace over a hilly route. It's funny how I used to think these were real hills. The mountain circuit put it into perspective.
</p>
<p> </p>
<p>Great day, Tri-peeps!</p>
<p> </p>
<p>In case ya'll are interested, my Ascutney Mountain Challenge race report is now up:</p>
<p><a href="http://ironboy.wordpress.com" target="_blank">http://ironboy.wordpress.com</a></p>
<p> </p>
<p>RonBo: Nice way to "Prepare for Glory" with a 5K brick run faster than standalone! By the way, when I was in intense Ironman training, I got to the point where I would run very fast off the bike. I think it's because by the time you get going on the run, your legs are already pumping with pace, especially now that the act of moving your body is easier than pushing big bike gear. Nicely done!</p>
<p> </p>
<p>Me...</p>
<p> </p>
<p>5 mile run in the pouring rain early this morning. Crazy humid. Started easyish and settled into tempo pace over a hilly route. It's funny how I used to think these were real hills. The mountain circuit put it into perspective.
</p><p> </p>
<p>Great day, Tri-peeps!</p>
Joined
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8,915 Posts
<p> </p>
<div class="quote-container">
<div class="quote-block">Originally Posted by <strong>xflbk43</strong> <a href="/forum/thread/68820/wednesday-july-14th-workouts#post_1921771"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a><br><br>
Soreness is almost gone from race 1 out of 3 consecutive weekends of racing. Nothing but easy stuff from here on out. 1500yd recovery swim this morning. 4 mile run this afternoon.</div>
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<p> </p>
<p>You of all people will adapt to the tiredness. But know that you may enter the third race, or even the next one, feeling sluggish, but as soon as the gun goes, adrenaline will kick in and you will be fine. So ignore the tired feeling, or the not fast feelings, and count on being great once the gun fires as long as you take care of yourself during the week -- as you currently are with easier workouts.</p>
<p> </p>
<p>Since the Boston Marathon in April, I have raced all but one weekend, and on one of those weekends I double-dipped. That's 11 or 12 races, including three of the hardest races I have ever done outside of Ironman, and although I would enter the weekend still feeling fatigued, adrenaline would smooth over the tiredness for a strong performance. I wasn't always at my best, but I wasn't far off. Mentally you have to hold it together.<br>
</p>
<div class="quote-container">
<div class="quote-block">Originally Posted by <strong>xflbk43</strong> <a href="/forum/thread/68820/wednesday-july-14th-workouts#post_1921771"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a><br><br>
Soreness is almost gone from race 1 out of 3 consecutive weekends of racing. Nothing but easy stuff from here on out. 1500yd recovery swim this morning. 4 mile run this afternoon.</div>
</div>
<p> </p>
<p>You of all people will adapt to the tiredness. But know that you may enter the third race, or even the next one, feeling sluggish, but as soon as the gun goes, adrenaline will kick in and you will be fine. So ignore the tired feeling, or the not fast feelings, and count on being great once the gun fires as long as you take care of yourself during the week -- as you currently are with easier workouts.</p>
<p> </p>
<p>Since the Boston Marathon in April, I have raced all but one weekend, and on one of those weekends I double-dipped. That's 11 or 12 races, including three of the hardest races I have ever done outside of Ironman, and although I would enter the weekend still feeling fatigued, adrenaline would smooth over the tiredness for a strong performance. I wasn't always at my best, but I wasn't far off. Mentally you have to hold it together.<br>
</p>
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7,519 Posts
<p><br>
</p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Thor</strong> <a href="/forum/thread/68820/wednesday-july-14th-workouts#post_1921818"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>5 mile run in the pouring rain early this morning. Crazy humid. Started easyish and settled into tempo pace over a hilly route. It's funny how I used to think these were real hills. The mountain circuit put it into perspective.</p>
<p> </p>
<p>Great day, Tri-peeps!</p>
</div>
</div>
<p><br>
Thor, that's how I feel about hills after riding up Wachusette, sure I'm slow, but I can get up anything. Also, I may have to take on this challenge next year, god knows I need to really learn how to climb hills! </p>
</p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>Thor</strong> <a href="/forum/thread/68820/wednesday-july-14th-workouts#post_1921818"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>5 mile run in the pouring rain early this morning. Crazy humid. Started easyish and settled into tempo pace over a hilly route. It's funny how I used to think these were real hills. The mountain circuit put it into perspective.
</p><p> </p>
<p>Great day, Tri-peeps!</p>
</div>
</div>
<p><br>
Thor, that's how I feel about hills after riding up Wachusette, sure I'm slow, but I can get up anything. Also, I may have to take on this challenge next year, god knows I need to really learn how to climb hills! </p>
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228 Posts
<p>Was at work early for a 6:00am appt then head to the gym/pool since my work schedule is clear until noon.</p>
<p> </p>
<p>Warmed up with 15 min on the elliptical then lifted upper and lower body.</p>
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<p>Hopped into the pool for 1,000yds total. 100 w/u, 200 pull, 100 kick, 8x25 w/10 sec rest, recover 100yd breast, 8x25 w/10 sec rest, 100 c/d. My 25 yd sprints were slower than normal by 1-2 sec. Was hitting 21-23 sec and I normally hit 20-21. Attributing it to lifting just prior to swimming which I don't normally do.</p>
<p> </p>
<p>Supposed to bike intervals later, but it's my family's last night here before they drive back to NY so I might have to sub for 12 oz curls and throw the bike in sometime tomorrow.</p>
<p> </p>
<p>Happy training Tri folks! <img alt="" src="http://files.kickrunners.com/smilies/hello2.gif" style="width:25px;height:27px;" title=""></p>
<p> </p>
<p>Warmed up with 15 min on the elliptical then lifted upper and lower body.</p>
<p> </p>
<p>Hopped into the pool for 1,000yds total. 100 w/u, 200 pull, 100 kick, 8x25 w/10 sec rest, recover 100yd breast, 8x25 w/10 sec rest, 100 c/d. My 25 yd sprints were slower than normal by 1-2 sec. Was hitting 21-23 sec and I normally hit 20-21. Attributing it to lifting just prior to swimming which I don't normally do.</p>
<p> </p>
<p>Supposed to bike intervals later, but it's my family's last night here before they drive back to NY so I might have to sub for 12 oz curls and throw the bike in sometime tomorrow.</p>
<p> </p>
<p>Happy training Tri folks! <img alt="" src="http://files.kickrunners.com/smilies/hello2.gif" style="width:25px;height:27px;" title=""></p>
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<p> </p>
<div class="quote-container">
<div class="quote-block">Originally Posted by <strong>AdCo</strong> <a href="/forum/thread/68820/wednesday-july-14th-workouts#post_1921829"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a>
<p><br>
Thor, that's how I feel about hills after riding up Wachusette, sure I'm slow, but I can get up anything. Also, I may have to take on this challenge next year, god knows I need to really learn how to climb hills! </p>
</div>
</div>
<p>If you are inspired by the challenge, definitely consider it. You will have an absolute blast, and mark my words that you will work harder in any given one of these races than you would on the roads or even Ironman, which isn't to say it's easier than Ironman or other races -- because you cannot compare them, but your breathing will pound far harder than ever before.</p>
<p> </p>
<p>On the other hand, if all you want to do is get stronger and learn to work hills the right way, go elsewhere, because you will get strong, but you will not exactly learn to master hills in the way you would want to own them in road races. The climbing is very different. These are hills as much as they are mountains. Hills you can work up and over, by charging them and recovering on the other side, but not so in on a mountain. Your recovery period is when the grade tips from 20% down to 10%</p>
<p> </p>
<p>But if you and MoCo are into it, join me next year. I think I'm going to round back out my season and year on the trails and mountains. I found a race that covers all the peaks at Sunday River. It is supposedly a very tough race. 12 miles covering 8 peaks and is estimated to take roughly 4 hours for an average runner. Never before did I imagine that this would inspire me for the challenge it poses. Cool stuff. We'd have a blast next year.<br><br>
</p>
<div class="quote-container">
<div class="quote-block">Originally Posted by <strong>AdCo</strong> <a href="/forum/thread/68820/wednesday-july-14th-workouts#post_1921829"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a>
<p><br>
Thor, that's how I feel about hills after riding up Wachusette, sure I'm slow, but I can get up anything. Also, I may have to take on this challenge next year, god knows I need to really learn how to climb hills! </p>
</div>
</div>
<p>If you are inspired by the challenge, definitely consider it. You will have an absolute blast, and mark my words that you will work harder in any given one of these races than you would on the roads or even Ironman, which isn't to say it's easier than Ironman or other races -- because you cannot compare them, but your breathing will pound far harder than ever before.</p>
<p> </p>
<p>On the other hand, if all you want to do is get stronger and learn to work hills the right way, go elsewhere, because you will get strong, but you will not exactly learn to master hills in the way you would want to own them in road races. The climbing is very different. These are hills as much as they are mountains. Hills you can work up and over, by charging them and recovering on the other side, but not so in on a mountain. Your recovery period is when the grade tips from 20% down to 10%
</p><p> </p>
<p>But if you and MoCo are into it, join me next year. I think I'm going to round back out my season and year on the trails and mountains. I found a race that covers all the peaks at Sunday River. It is supposedly a very tough race. 12 miles covering 8 peaks and is estimated to take roughly 4 hours for an average runner. Never before did I imagine that this would inspire me for the challenge it poses. Cool stuff. We'd have a blast next year.<br><br>
</p>
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<p>Thanks Thor! I've been following your mountain races the last couple of weeks while lurking <img alt="" src="http://files.kickrunners.com/smilies/notworthy.gif" style="width:29px;height:15px;" title=""> Simply awesome! </p>
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<p>2500 yard swim today - cut short by tightness and pain in my left elbow.</p>
<p> </p>
<p><strong>Warm up: 1000</strong></p>
<p>- 500</p>
<p>- 8x25 breath control</p>
<p>- 4 x 50 drill/swim</p>
<p>- 100</p>
<p> </p>
<p><strong>Main Set: 1200</strong></p>
<p>- 3 x 200 on 3' sendoffs (2:27, 2:26, 2:25)</p>
<p>- 100</p>
<p>- 10 x 50 on 50 (33-35)</p>
<p> </p>
<p><strong>Cooldown: 300</strong></p>
<p>- 3 x 100</p>
<p> </p>
<p>Planning to get on the bike later</p>
<p> </p>
<p><strong>Warm up: 1000</strong></p>
<p>- 500</p>
<p>- 8x25 breath control</p>
<p>- 4 x 50 drill/swim</p>
<p>- 100</p>
<p> </p>
<p><strong>Main Set: 1200</strong></p>
<p>- 3 x 200 on 3' sendoffs (2:27, 2:26, 2:25)</p>
<p>- 100</p>
<p>- 10 x 50 on 50 (33-35)</p>
<p> </p>
<p><strong>Cooldown: 300</strong></p>
<p>- 3 x 100</p>
<p> </p>
<p>Planning to get on the bike later</p>
Joined
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7,463 Posts
<p>Welcome aboard Liz!!!</p>
<p> </p>
<p>Bella's got a new pair of shoes.... <img alt="" src="http://files.kickrunners.com/smilies/banana.gif" title=""></p>
<p> </p>
<p><a class="H-lightbox-open" href="http://www.kickrunners.com/content/type/61/id/41416/width/1000/height/800/flags/" target="_blank"><img alt="240" class="lightbox-enabled" data-id="12362" data-type="61" src="http://www.kickrunners.com/content/type/61/id/12362/width/240/height/192" style="; width: 240px; height: 192px"></a></p>
<p> </p>
<p>In the spirit of nothing new on race day, shake out ride to test out her new kicks tonight.</p>
<p> </p>
<p>Bella's got a new pair of shoes.... <img alt="" src="http://files.kickrunners.com/smilies/banana.gif" title=""></p>
<p> </p>
<p><a class="H-lightbox-open" href="http://www.kickrunners.com/content/type/61/id/41416/width/1000/height/800/flags/" target="_blank"><img alt="240" class="lightbox-enabled" data-id="12362" data-type="61" src="http://www.kickrunners.com/content/type/61/id/12362/width/240/height/192" style="; width: 240px; height: 192px"></a></p>
<p> </p>
<p>In the spirit of nothing new on race day, shake out ride to test out her new kicks tonight.</p>
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9,447 Posts
<p>Fishbowl for me this mornign. Thinking based on time it was 2500. Starting to enjoy swimming again.</p>
<p> </p>
<p>Quick change, then out for a trot. Ug! Certainly feeling yesterday's ride! But, it felt good to run from the gym. Short 5 with dead even splits.</p>
<p> </p>
<p>I had planned on doing a b/r brick tomorrow. However, not sure if that's the best idea since my legs are shot. Swim only on Friday, then long stuff over the weekend. Thoughts???</p>
<p> </p>
<p>Quick change, then out for a trot. Ug! Certainly feeling yesterday's ride! But, it felt good to run from the gym. Short 5 with dead even splits.</p>
<p> </p>
<p>I had planned on doing a b/r brick tomorrow. However, not sure if that's the best idea since my legs are shot. Swim only on Friday, then long stuff over the weekend. Thoughts???</p>
Joined
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3,541 Posts
Ahhhh... vacation. I have much to do in preparing for this weekend's festivities with the PNW gang- not too mention a race!<br><br>
Today- 45 min or so bike with some spin-ups. Fb- lots of errands. Later this evening I have an ow swim with the team.
Today- 45 min or so bike with some spin-ups. Fb- lots of errands. Later this evening I have an ow swim with the team.
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423 Posts
<p>Slept in a bit this morning, dragging my butt out of bed at 5:20AM for my BRICK workout. 45 minutes on the trainer in the basement while watching the 2006 Ironman World Championships, then immediately outside for 15 minutes of warm, humid and muggy running. Felt good on the run, right around 8/min pace....would have been faster if not for my lingering neck pain.</p>
<p> </p>
<p>The rest of the day is going to be mellow, back at it tomorrow morning.</p>
<p> </p>
<p>@hobey - awesome wheels, hope they work out for you. I am about a year away from new "kicks" for my ride.</p>
<p> </p>
<p>@LizRuns - welcome....I am a sometimes post-er, lurker, LIT wannabe. good to have you.</p>
<p> </p>
<p>The rest of the day is going to be mellow, back at it tomorrow morning.</p>
<p> </p>
<p>@hobey - awesome wheels, hope they work out for you. I am about a year away from new "kicks" for my ride.</p>
<p> </p>
<p>@LizRuns - welcome....I am a sometimes post-er, lurker, LIT wannabe. good to have you.</p>
Joined
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8,148 Posts
<p>Nothing so far today, we were up until 11:00 last night preparing for our upcoming camping/triathlon vacation. Will get a short lunchtime run in, and hopefully masters swim this evening if I can squeeze it in between all the prep-work on the schedule.</p>
<p> </p>
<p>Welcome to the daily thread Liz! Stop trying to do all three sports in a single day, it's impossible and makes the rest of us feel bad!!</p>
<p> </p>
<p>Hobey - The bike looks great. Don't be alarmed if you are actually a tad slower for your first few rides on the new wheels. I know I was (slower and alarmed). I think the deep dish wheels require a tad more leg strength to keep them spinning fast and smooth, plus you have to get used to the new squirrely feeling when the wind blows, a car passes, etc etc. Give 'em time.</p>
<p> </p>
<p>Welcome to the daily thread Liz! Stop trying to do all three sports in a single day, it's impossible and makes the rest of us feel bad!!</p>
<p> </p>
<p>Hobey - The bike looks great. Don't be alarmed if you are actually a tad slower for your first few rides on the new wheels. I know I was (slower and alarmed). I think the deep dish wheels require a tad more leg strength to keep them spinning fast and smooth, plus you have to get used to the new squirrely feeling when the wind blows, a car passes, etc etc. Give 'em time.</p>
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8,487 Posts
<p>PNWners - sounds like a fun tri vacation is upon you guys. Have a great time!! Hope the weather is good since we are heading that way too on Monday. I won't be home until 10pm or so on Sunday after my HIM then cleanup/packing and leave for the family vacation early Monday morning. What was I thinking... </p>
<p> </p>
<p>Ear fullness/bad headache is back again, urg. Just 1600m or so swim later with 4x50m repeats. Wish this headache dissappeared. </p>
<p>I had a nice 30min run last night with 3x4" at supposedly race pace, but ended up at sub 5k pace. Legs wanted to go and had a hard time to hold back. I am ready! That is if Michelin tire arrives today! </p>
<p> </p>
<p>Ear fullness/bad headache is back again, urg. Just 1600m or so swim later with 4x50m repeats. Wish this headache dissappeared. </p>
<p>I had a nice 30min run last night with 3x4" at supposedly race pace, but ended up at sub 5k pace. Legs wanted to go and had a hard time to hold back. I am ready! That is if Michelin tire arrives today! </p>
Joined
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1,201 Posts
<p>Thor, would the Sunday River event count if I have to take the lift up and ski down all of the mountains. That in itself could take 4 hours on a weekend day.</p>
<p> </p>
<p>Very good Y pump class today after some ab work. Raher than ligher weigh and lots of reps (20 - 30) we went with heavier and 12 - 15 reps.While I miss the Wednesday morning hockey I don't dwell on it.</p>
<p> </p>
<p>Very good Y pump class today after some ab work. Raher than ligher weigh and lots of reps (20 - 30) we went with heavier and 12 - 15 reps.While I miss the Wednesday morning hockey I don't dwell on it.</p>
Joined
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8,915 Posts
<p> </p>
<div class="quote-container">
<div class="quote-block">Originally Posted by <strong>master_of_none</strong> <a href="/forum/thread/68820/wednesday-july-14th-workouts#post_1921984"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a><br><br><p>Thor, would the Sunday River event count if I have to take the lift up and ski down all of the mountains. That in itself could take 4 hours on a weekend day.</p>
<p> </p>
<p>Very good Y pump class today after some ab work. Raher than ligher weigh and lots of reps (20 - 30) we went with heavier and 12 - 15 reps.While I miss the Wednesday morning hockey I don't dwell on it.</p>
</div>
</div>
<p>It only counts if we both finish up in the lodge sucking down a Sam seasonal, which would probably be a Sam Octoberfest at that time. Let's do it. Keep a spot by the fire if I'm late.<br><br>
</p>
<div class="quote-container">
<div class="quote-block">Originally Posted by <strong>master_of_none</strong> <a href="/forum/thread/68820/wednesday-july-14th-workouts#post_1921984"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a><br><br><p>Thor, would the Sunday River event count if I have to take the lift up and ski down all of the mountains. That in itself could take 4 hours on a weekend day.</p>
<p> </p>
<p>Very good Y pump class today after some ab work. Raher than ligher weigh and lots of reps (20 - 30) we went with heavier and 12 - 15 reps.While I miss the Wednesday morning hockey I don't dwell on it.</p>
</div>
</div>
<p>It only counts if we both finish up in the lodge sucking down a Sam seasonal, which would probably be a Sam Octoberfest at that time. Let's do it. Keep a spot by the fire if I'm late.<br><br>
</p>
Joined
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4,260 Posts
<p>30 mins PT this morning. I count it, 'cos I sweat like a pig...</p>
<p> </p>
<p>5 miler humid run at lunch. About 8:05 pace.</p>
<p> </p>
<p>Bianchi Blue's gotta a new cheapo Nashbar carbon fork (on the way). At $50-ish + installation, figured it was worth the experiment.</p>
<p> </p>
<p>Reg.</p>
<p> </p>
<p>5 miler humid run at lunch. About 8:05 pace.</p>
<p> </p>
<p>Bianchi Blue's gotta a new cheapo Nashbar carbon fork (on the way). At $50-ish + installation, figured it was worth the experiment.</p>
<p> </p>
<p>Reg.</p>
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