I hope all of you had a great weekend!
I did get that Friday run in at Chastain Park so I made up for a day I lost. Saturday I kinda skipped my workout, but I was out of town for the weekend, I made an excuse :) Sunday I broke in my new Asics GT-2150's in Raleigh on the Westside near NC State's campus. It was a perfect day for running, and so was Saturday, I am kinda pissed I skipped that one. It got up to around 60 degrees by the time I ran (high of the day was 68 degrees). Slight breeze, not too many people out and about yet, really good run. I will post some sort of shoe report when I get a few more miles under my belt with these shoes, however, so far so good.
Weather is supposed to be warmer on average this week than the past few weeks, but more cruddy weather till this weekend (subject to change - please?) It makes me kinda with that I could get this weather the last 3 weeks of October so that I will be prepared weather-wise for IMFL.
I got to finally read one of my triathlete magazine issues over the weekend. I got through most of it, and I finally gave up on trying to read the December and November issues because I just don't have the time to catch up. Maybe some other time perhaps, but not any time soon. I was really interested in three articles, I hope maybe some of you like these as well. First was the crossfit article. One of my blogging buddies, Sarah has been doing crossift now for a period of time, and she loves it. I also tried out boot camp which is based off of cross-fit, and it is pretty intense. Keeps me interested, just don't have the extra money to do it.
The second article was about being "that guy" at the master's swim class. You know, the guy who does everything wrong? Actually some of the stuff were stereotypical examples of people being A-holes, I was just more concerned about not making rookie mistakes. I am searching for a Master's swim class. I have not found one yet because I am searching for convenience with regards to how close it is to my house and job. If anyone has some good ideas in the Atlanta area please let me know.
The final article that I enjoyed was the article about training in sickness and in health. I have had some minor health issues since the beginning of the year (non-stop) which has never happened to be before in my life (that I can remember). Having some good common sense ideas on how to tackle your training issues with regard to sickness helps me out a bunch and also helps to tweak my training schedule so I don't prolong or worsen my illness.
That's all I got for now. Probably won't hear from me till at least Wed/Thu because of grad school this week. Hope you guys enjoy your Monday. Have a great start to your week!
Murtha...
Showing posts with label Advice. Show all posts
Showing posts with label Advice. Show all posts
Monday, January 31, 2011
Thursday, May 06, 2010
Hump Day has come and gone... and power in numbers
Too busy to actually get this post out on Wednesday, so what's another day?
I have gotten in the workouts I have needed this week, just fewer than normal (my idea of a taper for a "B" race). Runs have been ok, Tuesday's swim was hella good for me, and last night's bike ride was a beast. I have been pretty dedicated to the Wed Night Atlanta Cycling ride since I began group rides this year. Last night there were three really nasty accidents within the first 9 miles of the ride. The first two crashes there were multiple riders that went down, but everyone was able to get up and keep going. This slowed down the pace a bit. After we got near the Brookhaven area near the golf course, there was a third wreck where a single rider caught a rut and went down. broke his handle bars, right arm was all messed up, and he thinks he bruised a few ribs. I was in the back of the group (as usual :) and I had to slide to a stop. I have not slid to a stop since I was a teenager with a mountain bike. Almost hit the guy as well. It took him a good 4-5 minutes to get up, and then we got out our tools to fix what we could of his remaining handle bars so he could at least ride back home.
By that time we were so far behind we cut out this three mile loop and rejoined the "B" group (there is not really an official B group, just the large group that falls off from the front about halfway through the ride). Last week my average speed for the 25 mile ride was 17.1. This week doing the 22 mile ride and rejoining with the "B" group I finished averaging 18.3!!!! Please note that although the beginning of the ride was slower than normal, and I probably got a bit of rest in that 5-6 I stayed behind in the wreck, that is a huge improvement. And one reason why.... the group.
There is something about riding in a group that keeps you going, and going faster. I usually always get dropped before the golf course, so I never have a chance to hold on, but cutting off those three miles and staying with the group for the remainder of the ride had my average go up more than an mile per hour. I was in the back of the group the entire time I was with one, but i hung with them nonetheless. One of the "A" group guys saw me after the ride, and said that he had seen that face before, the one that says "I don't know if I wanna throw up, pass out, pitch a fit, have a heart attack, etc." I told him, yup that is what I was feeling and he laughed. If I would have stayed "dropped" and did that three mile loop, I would have been solo and and no incentive other than my own determination to keep going. I would have finished, however, I can guarantee you that I would have not come close to 18.3 mph. It is so much easier to back off when you are by yourself.
It got me thinking last night. While triathlon is such an individual sport, there are so many benefits to training in groups it is ridiculous. There will always be some training items in your week where you will be solo, but you NEED to incorporate some group training as well. Masters swim, group rides, group track workouts or group runs. And get a good mix of people in there with you! Don't just beg your boy/girlfriend to go out to appease you (unless they are faster than you!) Get people of all abilities, and you will all push each other. Definitely make sure that there are people better than you in your group that you can push yourself towards and learn from.
Whether that is joining a team, or the more economical method I employ (hitting up group rides and runs for free), just do it! The gains and benefits are just to great to ignore. Improving your performance while gaining new friends and experiences is wonderful. Hell just go out with you and a buddy and challenge each other when you are out swimming, biking, or running. When my friend James lived in Atlanta we would do that to each other on the bike, please realize when I was pulling he was probably coasting behind me, but nevertheless I was doing the work! And when he pulled, well lets just say I was hanging on to his slipstream for dear life!!! Thanks coach Blaylock!
I have a few more small runs lined up and one more swim tomorrow morning, along with the group swim on Saturday morning in Knoxville. When I got home last night, I got the tri clothes cleaned, made sure that the speed laces on my shoes were to my liking by running up and down the hallway of my bldg a few times. I cleaned my bike (ie wiping excess grease off and cleaning the wheels, taking off a profile design sticker that is fraying and falling off). If nothing else my '05 Specialized Allez will look good this weekend even if I don't ;)
Finally, I was thinking of waiting for this before the team actually announced it, but I wanted to get a head start just in case I needed to make my friends and blogger buddies aware.....
I entered into the mix again! I have been following these wonderful, great, energetic people since the team's inception, and even before that (when the original group was known as team raceAthlete). It has been a wonderful experience to watch these guys grow and perform as a team for this many years, as well as to inspire so many people. I really want to be part of this team and contribute what I have so that the mission of team EvoTri endures. A few of you guys had already figured it out from me eluding to my race season later on in the year, since I would be required to attend 2010 WIBA and Rev3 Cedar Point. Stay tuned! In previous years they have allowed the blogging population and the entrant's friends vote for who they wanted on the team, we shall see how they pick this year.
Will probably be my last blog post before the race, unless I have something important or enlightening to say before Sunday. I am also about a third of the way getting my IronMan race report from 2009 on my blog. While the post itself is not too important, I just want to get it on the site so I have a record of it. I am kind of ashamed I did not get it on the site right after the race, since my training levels dropped off and had plenty of free time.
Have a good rest of your week! Train hard!
Have a good rest of your week! Train hard!
Friday, June 22, 2007
Last workout pre-race
T-minus 15hours and 15 minutes (roughly) before Tri the Parks, Indian Springs State Park!!!!
Excited is the word I would use right now, not nervous. Ready to get this thing the hell on. Do I think I am going to best my fastest sprint time? I am not sure, but I am going to have a good time doing it.
Last night was my last workout this week before my race. Actually I really slacked this week, but it will turn out ok. Bike + Transition Practice (yes I will get more to this later) on Thursday, full tri on Saturday (so it picks up 3 workouts) and then an open water swim on Sunday. So my week will be lopsided, but that is ok.
So last night, James was to help me out with my transition times. My fastest times in a Sprint race have been a total of about 2:20-2:30. So last night we practiced in his cul-de-sac, and although the distance was shorter than my average run through transitions, we compensated for this by adding 10 seconds to T1 and 10 seconds to T2. I think the point I want to hammer home to everyone (and I am sure that I am preaching to the choir, save the people that have never actually practiced their transitions), IS TO MAKE SURE YOU HAVE A (SOME) SYSTEM IN PLACE, MEMORIZE THAT SYSTEM, AND THEN EXECUTE THAT SYSTEM!!! Other than that, you can skin the proverbial cat anyway you want (**Note** - no cats were injured in the creation of this post ;-)
Here is my break down: Total times for both T1 and T2 in practice (including the added 20 seconds) 1min 20 seconds!!!! An improvement of 1min 10sec-1min 20sec!!! Cutting my time in half! Here is what I did to achieve this
1) NO SOCKS!!! I have been told any race shorter than an Oly you do not need to wear socks, but take the appropriate precautions by a) training without socks and b) athletic tape, band-aids etc... or better yet band-aids and then tape over them so they do not fall off during the race.
2) Rack bike (within race regulations) so that your bike is facing the most efficient way towards the exit of transition. If you have the option of putting your bike wherever you want, put it close to the bike exit (this gets complicated when the bike and run exit are on the opposite sides, but getting there early can help you determine location).
3) Set up your system as efficiently as possible, and anything that is mandatory goes where I have to move something (i.e. sunglasses and helmet on aerobars, race number goes on top of running shoes). I also have my running shoes equipped with the slip on shoe laces (where you fix the elastic laces to how tight you want your shoes to your foot) and my bike shoes are already opened up as much as possible.
4) Do not clip/strap down shoes until you are on the bike (from t1)!!! What you say??? Won't they fly off! I thought so too, and then I went through three practice runs. The trick is to run and take smaller steps so that you are not flexing your foot as much with the possibility of it flying out. I have noticed people during races not locking down there shoes until they are a mile down a road once they have started.
5) Practice unstrapping your shoes before you get off and leave them on there (run barefoot to your spot in T2). My shoes scraped against the ground a few times, and once my rear wheel popped up because my right cleat got caught on the ground, but I just kept running with my bike. If you have a downhill, you can unstrap them earlier (1/4 mile left to go). If it is an uphill or turns you will have to wait later.
6) Do not be afraid to just throw the stuff you don't need anymore anywhere in your space.
7) Make sure you "run" through transition!!! This is an ok time to max out your heartrate. The shorter the race the more T1 and T2 count.
8) When you are coming into T1 or T2, then you need to be visualizing what you are going to be doing in transition.
After my transition practice, we went on an 18.5 mile bike ride through roswell on some fast flats and steep hills. He kicked my butt, but got me averaging 24mph on the flats (maxed out on 28.5 on flats) and then had to granny gear it on the hills, I could not handle it.
I'm ready...
Excited is the word I would use right now, not nervous. Ready to get this thing the hell on. Do I think I am going to best my fastest sprint time? I am not sure, but I am going to have a good time doing it.
Last night was my last workout this week before my race. Actually I really slacked this week, but it will turn out ok. Bike + Transition Practice (yes I will get more to this later) on Thursday, full tri on Saturday (so it picks up 3 workouts) and then an open water swim on Sunday. So my week will be lopsided, but that is ok.
So last night, James was to help me out with my transition times. My fastest times in a Sprint race have been a total of about 2:20-2:30. So last night we practiced in his cul-de-sac, and although the distance was shorter than my average run through transitions, we compensated for this by adding 10 seconds to T1 and 10 seconds to T2. I think the point I want to hammer home to everyone (and I am sure that I am preaching to the choir, save the people that have never actually practiced their transitions), IS TO MAKE SURE YOU HAVE A (SOME) SYSTEM IN PLACE, MEMORIZE THAT SYSTEM, AND THEN EXECUTE THAT SYSTEM!!! Other than that, you can skin the proverbial cat anyway you want (**Note** - no cats were injured in the creation of this post ;-)
Here is my break down: Total times for both T1 and T2 in practice (including the added 20 seconds) 1min 20 seconds!!!! An improvement of 1min 10sec-1min 20sec!!! Cutting my time in half! Here is what I did to achieve this
1) NO SOCKS!!! I have been told any race shorter than an Oly you do not need to wear socks, but take the appropriate precautions by a) training without socks and b) athletic tape, band-aids etc... or better yet band-aids and then tape over them so they do not fall off during the race.
2) Rack bike (within race regulations) so that your bike is facing the most efficient way towards the exit of transition. If you have the option of putting your bike wherever you want, put it close to the bike exit (this gets complicated when the bike and run exit are on the opposite sides, but getting there early can help you determine location).
3) Set up your system as efficiently as possible, and anything that is mandatory goes where I have to move something (i.e. sunglasses and helmet on aerobars, race number goes on top of running shoes). I also have my running shoes equipped with the slip on shoe laces (where you fix the elastic laces to how tight you want your shoes to your foot) and my bike shoes are already opened up as much as possible.
4) Do not clip/strap down shoes until you are on the bike (from t1)!!! What you say??? Won't they fly off! I thought so too, and then I went through three practice runs. The trick is to run and take smaller steps so that you are not flexing your foot as much with the possibility of it flying out. I have noticed people during races not locking down there shoes until they are a mile down a road once they have started.
5) Practice unstrapping your shoes before you get off and leave them on there (run barefoot to your spot in T2). My shoes scraped against the ground a few times, and once my rear wheel popped up because my right cleat got caught on the ground, but I just kept running with my bike. If you have a downhill, you can unstrap them earlier (1/4 mile left to go). If it is an uphill or turns you will have to wait later.
6) Do not be afraid to just throw the stuff you don't need anymore anywhere in your space.
7) Make sure you "run" through transition!!! This is an ok time to max out your heartrate. The shorter the race the more T1 and T2 count.
8) When you are coming into T1 or T2, then you need to be visualizing what you are going to be doing in transition.
After my transition practice, we went on an 18.5 mile bike ride through roswell on some fast flats and steep hills. He kicked my butt, but got me averaging 24mph on the flats (maxed out on 28.5 on flats) and then had to granny gear it on the hills, I could not handle it.
I'm ready...
Tuesday, June 12, 2007
Yeah!!! Its Here Finally!! And other things...
So Tuesday the joy of my month (other than my fiance, which is every month), came in the mail. I skimmed it real quick while doing the laundry (I got let go a bit early from work due to the sinus bug from lake Altoona, more on that later) and said I would wait until at least tomorrow to plow through the magaznine.
Today we were late at work, so I came home and put in a speed workout on the bike. 8 x1 minute sprints with 5 minutes of recovery/80% of race pace in between. I did not focus on distance or cadence. Just feeling. It felt good. I did it on the SCT of course to ensure fairness (oh I think I mean flatness).
Cutting down my hours for June was a great idea! I am getting to spend more time at home, working out, and of course with Jackie ;-). I am also getting in at minimum 85% of my workouts each week now, where as before it was more like 40-50%. I am on Tomorrow(2x), Thursday(2x), Saturday afternoon and Sunday afternoon. Wes is getting out on the SCT with his wife Dee Dee early Saturday morning, but I cannot get out there because I will be at the bank. They also have me on the opening Sunday shift at Wolfgang Express, so I should be done about 2pm, and then it is soooo on!!!
So far I have made it through about 54 pages of my favorite magazine. I love this month's point-counter point! I kinda side with both people though on the issue.
Well as for last weekend, I put in a 2 hour ride on Saturday for about 32 miles (there was a 2 mile portion where I forgot to turn my watch back on. When Jackie bought me my newest tri gear for my birthday, the shirt is a bit narrower in the back than my others (Zoot is always a bit smaller than Sugoi), so I now have tan, burn, and white on my back. Sunday I swam about 1000-1200M and I got burned then too. It was in lake Altoona again solo, on the same route that Wes and I swam a few weeks ago, but in reverse. I also did not stop when I got to the other end, but immediately looped back and finished. I swallowed a bit of water due to boat wakes (there were a lot out) and I kinda got a light case of sinusitus. I am back at about 85% of normal now, I have been sucking down Sudafed like crazy!!! Odwalla C-Monster helps out as well.
Lastly, for the few of you who read my blog (just kidding, I look at the stats from time to time on who is reading), I want some advice (both generally and technically). I want to keep better track of my stats on a long term basis (i.e. my garming training center, Microsoft Excel, etc). I also want to post my weekly monthly stats on my blog, but I have not figured out how to do the table in the sidebar yet. Any thoughts or suggestions on how do to either or both? How do you keep track with you long term stats? Really with the table, I just need someone to give me some code and explain it to me so that I can manipulate it every week/month and post it to my blog.
I will hopefully be back again on Thursday, if not I will keep up with all of your blogs and get back to you this weekend. Jackie and I are going to watch some Independent film contest tomorrow night that one of her co-workers is involved in.
Murtha...
Today we were late at work, so I came home and put in a speed workout on the bike. 8 x1 minute sprints with 5 minutes of recovery/80% of race pace in between. I did not focus on distance or cadence. Just feeling. It felt good. I did it on the SCT of course to ensure fairness (oh I think I mean flatness).
Cutting down my hours for June was a great idea! I am getting to spend more time at home, working out, and of course with Jackie ;-). I am also getting in at minimum 85% of my workouts each week now, where as before it was more like 40-50%. I am on Tomorrow(2x), Thursday(2x), Saturday afternoon and Sunday afternoon. Wes is getting out on the SCT with his wife Dee Dee early Saturday morning, but I cannot get out there because I will be at the bank. They also have me on the opening Sunday shift at Wolfgang Express, so I should be done about 2pm, and then it is soooo on!!!
So far I have made it through about 54 pages of my favorite magazine. I love this month's point-counter point! I kinda side with both people though on the issue.
Well as for last weekend, I put in a 2 hour ride on Saturday for about 32 miles (there was a 2 mile portion where I forgot to turn my watch back on. When Jackie bought me my newest tri gear for my birthday, the shirt is a bit narrower in the back than my others (Zoot is always a bit smaller than Sugoi), so I now have tan, burn, and white on my back. Sunday I swam about 1000-1200M and I got burned then too. It was in lake Altoona again solo, on the same route that Wes and I swam a few weeks ago, but in reverse. I also did not stop when I got to the other end, but immediately looped back and finished. I swallowed a bit of water due to boat wakes (there were a lot out) and I kinda got a light case of sinusitus. I am back at about 85% of normal now, I have been sucking down Sudafed like crazy!!! Odwalla C-Monster helps out as well.
Lastly, for the few of you who read my blog (just kidding, I look at the stats from time to time on who is reading), I want some advice (both generally and technically). I want to keep better track of my stats on a long term basis (i.e. my garming training center, Microsoft Excel, etc). I also want to post my weekly monthly stats on my blog, but I have not figured out how to do the table in the sidebar yet. Any thoughts or suggestions on how do to either or both? How do you keep track with you long term stats? Really with the table, I just need someone to give me some code and explain it to me so that I can manipulate it every week/month and post it to my blog.
I will hopefully be back again on Thursday, if not I will keep up with all of your blogs and get back to you this weekend. Jackie and I are going to watch some Independent film contest tomorrow night that one of her co-workers is involved in.
Murtha...
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