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RichG
Posts:23
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| 07/22/2008 6:04 PM |
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I still also use Yak's spreadsheet. I update it every January to get all the dates/months/weeks in their correct positions and then start entering data - man, that is alot of work.
The weather around here was also awful this weekend - rain, high humidity, sun, higher humidity, shower, higher humidity. Did I mention the humidity was opressive?
Saturday I did the Mideast Regional Championships and 15 minutes before the start as we were all standing on the boat ramp, the skies opened up. We couldn't even see the turn buoys at that point. It stopped long enough to get us started but it rained some during the swim, almost all of the bike and the majority of the run. Interesting observation - I have never seen so many flat tires during a race. I think there must be something to junk sticking to tires and then ultimately punching through the tire. With all the water on the chip and tar roads, the corners were really dicey. I kept my bike upright but some weren't so lucky.
Sunday morning was a long run in the high humidity. Man, September can't get here soon enough; I am so sick of sweating through everything I wear. |
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Be careful out there
Rich G |
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KAR
Posts:31
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| 07/23/2008 12:02 AM |
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Tony,
Thank you for taking the time to add a detailed reply!
You've given me alot to cover, but nothing that can't be worked out, with the time we have left. I thought of a layoff AFTER the GFT. That may not be necessary. Great to know. I can't stand downtime.
E-dad, Tony,
Icy/hot is not medicinal? All that for nothing?!! I agree, it may be more psychological than physical. Didn't seem to make much of a difference the next morning. Actually, that was the first time I've ever tried a balm. I found it in the cabinet and thought it would do some good. Massage would have worked much better. Now, about these hairy legs...
I've made my hotel reservations, same place I always stay. Three day total was just under $200. I like it 'cause it's on US27, seven easy miles outside of Clermont. The route takes me past South Lake Bicycles and onto the Lake Minneola and the GFT run course, and to Waterfront Park.
Train safe, everyone, It's HOT out there.
94 more days( I think) til 2008 GFT
K. Riggs |
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Enduradad
Posts:128
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| 07/23/2008 9:08 AM |
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Had a great run last night. I did 7 1/2 and took 1+ min. per mile. The temp droped and it felt sooo good!
I'm staying at the Tiki Bar there on the run course. I'm geting there Wed. so I can get two nights sleep after the 16 hour drive.
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KAR
Posts:31
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| 07/24/2008 10:44 AM |
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Today I had a seven mile run plannned, so it may be a good time to measure my sweat rate. I weighed myself before the run, 190.6 lbs, then got dressed. Today was a little bit cooler than lately, and cloudy, and not as humid, so I didn't know if this would be an accurate test. I consumed no fluids during the run and noticed my shoes were sloshy at mile four, a mile later than normal. One hour, give or take, I finished, stepped back on the scale: 184.6 lbs. FIfteen min. later, still sweating and still no fluids, I weighed 184.4 lbs. Does this sound normal? Can someone comment on this? Six lbs in one hour? I suppose if I didn't weigh so much, my sweat rate wouldn't be as high.
K. Riggs (M 45-49) |
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Enduradad
Posts:128
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| 07/24/2008 12:31 PM |
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Sounds about the same as I do, not heathy to do, but normal. I'm 6'-2" , right now I'm at 191# and hope to be around 178# for race day. I lost almost exactly the same weight on my 7 1/2 mile run Tue. I had it all back by Wed. morning.
Anyone want to post their weekly schedules? I would do mine, but I have to modify mine every day.
I know right now I'm trying to run 4x's a week around 5-7 1/2 miles each. I try and bike for 2 hrs. 3 times, and swim just sometimes..
I promised my wife I'd keep the fanatical training until Aug. after school starts. She said she's give me two months of being selfish. |
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TonyGuerra
Posts:24
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| 07/24/2008 2:44 PM |
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"Today I had a seven mile run plannned, so it may be a good time to measure my sweat rate. I weighed myself before the run, 190.6 lbs, then got dressed."
- So far, so good.
"Today was a little bit cooler than lately, and cloudy, and not as humid, so I didn't know if this would be an accurate test."
- Try to do this on a day that you feel would be the average of the GFT run leg, temp and humidity-wise. It doesn't have to be exact, but better to measure it when it's a little warmer and humid.
"I consumed no fluids during the run and noticed my shoes were sloshy at mile four, a mile later than normal."
- Shoes were sloshy after only 4 miles? At least it was a mile later than when you normally experience sloshiness, so that's good. You might want to practice taking in fluids every 15 to 20 minutes during your runs. It doesn't have to be a lot, maybe 3 or 4 sips worth. If you're worried about taking in too many calories from an energy drink, maybe you might want to think about something like Gatorade G2, which supplies you with the electrolyte replacement you sound like you need while only supplying a relatively small amount of calories.
"One hour, give or take, I finished, stepped back on the scale: 184.6 lbs. FIfteen min. later, still sweating and still no fluids, I weighed 184.4 lbs. Does this sound normal? Can someone comment on this? Six lbs in one hour? I suppose if I didn't weigh so much, my sweat rate wouldn't be as high."
- I agree, six pounds in one hour seems a bit much, but you did say that your shoes were filled with sweat after four miles, so it sounds like you have a high sweat rate. This can be managed, though, through an intelligent fluid and electrolyte replacement regimen. You have to experiment and find what works best for you as far as taking in the right amount of fluids and electrolytes. Too much fluid can be just as bad as too little, so spend the next several weeks practicing this important part of your race management program.
Also, chart yourself when taking in nutrition and fluids. See what works well and what doesn't. There are any number of available race supplements out there that you might want to try.
Tony
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TonyGuerra
Posts:24
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| 07/24/2008 3:11 PM |
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"Anyone want to post their weekly schedules? I would do mine, but I have to modify mine every day.
I know right now I'm trying to run 4x's a week around 5-7 1/2 miles each. I try and bike for 2 hrs. 3 times, and swim just sometimes.. "
I'll post, but I have to warn you that mine can seem excessive. But, the basic parameters (if you cut the times down to fit individual schedules) may help.
This week is a recovery week:
Monday: Off. Rest, recuperate, rehydrate, etc.
Tuesday: 1:15:00 Run. On the roads. Average heartrate 132 (max heartrate 156BPM...my personal max HR is 192BPM). Out and back course, warm day. 8:00 to 7:20/mile pace.
30:00 Swim. Easy paces, emphasizing form and drills.
30:00 weights. Free weights, and my Bowflex.
Wednesday: 1:00:00 Bike. On the Computrainer. Average heartrate 142 (max 166BPM). Wattage (after warm-up) from 150 to 240. Inserted Spinervals 1.0 workout:
- 5 minute warm-up
- 2 minute easy spin
- 30 sec. at 53x18, 30 sec. rest
- 60 sec. at 53x15, 30 sec. rest
- 90 sec. at 53x12, 30 sec. rest
- 60 sec. at 53x15, 30 sec. rest
- 30 sec. at 53x12, 30 sec. rest
- 2 minute easy spin
- 5 minute TT pace (and tempo), changing gears every 20 seconds (53x19 down to 53x11)
- 2 minute easy spin
- 5x (15 sec. 53x18, 53x15, 53x12, 15 sec. rest)
- 2 minute easy spin
- 5 minute cooldown
- 5 x 90 seconds at 240 watts and 53x15 (simulating hill climbs), 60 seconds rest
30:00 easy evening run on the treadmill. Low (120 to 130BPM) heartrates.
Thursday (today): 45:00 Swim. 500yd. warmup (drills, one arms, kickboard, etc.)
"Ladder Set": 50yd, 10 sec. rest, 100yd, .10sr, 200 yd., .10sr, 300yd., .10sr.
50yd. easy recovery
Remainder in drills, kicks, 100s (.10sr), etc. and cooldown.
30:00 calisthenics (push-ups, sit-ups, pull-ups, flutter kicks, etc. plus core strengthening exercises like crunches and the like, using one of those big balls).
Friday: 2:30:00 Bike. On the Computrainer. At specific heartrates and time intervals (if you want the workout, just let me know...it's really equivalent to riding 3 to 3.5 hours on the road, if done right and if you hit your heartrate and wattage (also known as "power") parameters.
45:00 Run (Brick, "off the bike")
Saturday: Morning swim (up to 1,500 yards)
3:00:00 Bike (VERY EASY RECOVERY PACES...mainly just to get saddle time in at low, fat-burning, heartrates)
15:00 Run ("off the bike, at .30 sec faster than GFT race pace).
Sunday: 1:30:00 Run. Early morning. On the roads.
30:00 Bike. On the Computrainer, later in the day.
If you'd like to see a regular week (I've got a 12 week GFT build starting after this recovery week), let me know. I usually manage 5 to 6 bike rides, 5 to 6 runs, and 4 to 5 swims, plus weights and calisthenics on a build week.
Tony
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Enduradad
Posts:128
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| 07/25/2008 8:06 AM |
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3 months to go!
This weekend I travel for coach training (soccer). I wish I could say I would be on the soccer field working out, but they make it mostly lecture. |
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Enduradad
Posts:128
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| 07/28/2008 8:53 AM |
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So how was everyones weekend?
I was wrong, they worked my butt off! 8 1/2 hours Sat. 6 on Sunday. I'm sore every where!
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Enduradad
Posts:128
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| 07/28/2008 1:32 PM |
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So now I have to decide if I should rest, or IF it's ok to cross train? Do I go EZ and stretch it out or wait? We all know there's not much time to rest now. My plan is to swim tonight and hope the legs are ok. I'm not tired, just sore in some spots. |
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Enduradad
Posts:128
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| 07/29/2008 1:31 PM |
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So the heats turned on high around here!
Most of the sore spots are ok now, so it's time to run tonight.
How many centuries are you guys doing this year? My first is scheduled for 8/29 and I hope to do 4 before race day. In the past I've done 2. I really hope to get more comfortable on the bike this year. "the bike sets up the run!" Until then I plan on getting to 70's and work on speed (ok, so that's a realitive term, fast for ME > .
Who's on the USA team for the Olympics?
Does anyone know if there's a whilpool or sauna at the TRI complex that we can use? Is there a good place to book a good sports massage? Who does the ones for Mad Dogs and the finish line?
You know for 30-50 hits a day none of the Newbies have said a word? Wonder why? |
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TonyGuerra
Posts:24
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| 07/29/2008 4:23 PM |
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"You know for 30-50 hits a day none of the Newbies have said a word? Wonder why?"
They might be intimidated? Or completely incurious ;-)
Tony |
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lotek
Posts:4
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| 07/29/2008 7:53 PM |
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Sorrrry Ive been tardy with my posting. But Peggy has me building her a new cottage, back by the swamp pond. I may yet sign up for the challenge, but as of now the deal is, Peggy trains, I work on house(and train when I can.) So we should see you all in Oct. but Peggy may be the only one in shape.. PS She did her first IM last yr at Fla IM and was 2ed in 60/64 with a 13:50 Even though we may jokingly call it the Fla. Panzyman, when compairing it to GFT, It's still quite an accomplishment. and worthy of a small tatoo :) Unfortunately they only went 1 deep quallifying for Cona. Maybe next yr.
Lotek/jim |
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Enduradad
Posts:128
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| 07/31/2008 10:32 AM |
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| Run and bike maps are up. |
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KAR
Posts:31
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| 07/31/2008 10:55 AM |
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Last Saturday's bike went well. Started off with pb & j sandwich, two bottles of water, and 900 mg of thermatabs. Ride lasted 4.5 hours, went through six bottles of Cytomax, two Gatorade G2, three waters, two bananas and four powergels. Followed up with a 20 min. run. Next day was a 1.5 hour run, which I had to bag after 30 min. My legs were just completely dead, couldn't get them moving. I reread Tony's post and, with a plumb bob, checked the fore/aft position of my saddle. Sure enough, it had moved completely back as far as it could go. I'm guessing this must have happened ove time. Anyway,I had to move it forward over one inch! I hope this makes a difference, but it may take awhile to show.
Today was another sweat rate test, outside conditions were more humid and hotter than last week. Sure enough, I lost just over seven lbs. in one hour.
Bike and run maps are up? Oh, boy. We're getting closer!!
Where are the virgins? Enough with the lurking, get out here and introduce yourself! |
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Enduradad
Posts:128
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| 07/31/2008 12:05 PM |
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Yes, we are getting close! Tomorrow 8/1 I have the start of my big push. The course looks like the one we did in 99 & 00. They are doing something different at the finish line though?
So who's going to stay and cheer for the last finisher with me? OR who's going to stay and cheer for me if I'm the last  ?
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TonyGuerra
Posts:24
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| 08/01/2008 9:49 AM |
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The finish line is going to be back in downtown Clermont this year, from what the info page says. That's cool.
Tony
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KAR
Posts:31
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| 08/01/2008 10:53 AM |
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So we we make that right hand turn after the third lap around the lake.? Push up one more hill, then left turn at Montrose Street? And another 50 yds? And then we're Ironmen? Sounds like a piece of cake!
E-dad, you'll be finishing way ahead of me. Not many people left when I finally make it. I cross the finish, get my shirt and medal, and make the long quiet refelctive walk in the dark to the transition area to get my stuff. Shuffling along, blistered feet and all. And then look forward to next years race...
K.Riggs (M 45-49) |
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Enduradad
Posts:128
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| 08/01/2008 11:29 AM |
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Good, I liked that finish. Last time I carried the twins through the tape.
KAR "IF" I finish ahead of you, then I'll be around with my cow bell and ready for a HY-5. No promises I'll leave any pizza for you though. I'm giving that up until race day, so after the race I plan a pizza binge!
TO ALL: You really have to stay until the last finisher, that's the best part of race. Waiting to see the ones with the biggest heart and strongest will push to beat the clock! And I may sound nuts, but the dancing in the street really aids recovery!
I plan on having an iced down bottle of sparkling grape juice to toast at the end. So if you put some runners candy (Advil) in your special needs bag and get the post race massage you've invited!
Please ignore Tony, he finishes so early he goes back cleans up, takes a nap, and then comes back.
Now that I think about it, Joe B. may be fast enough to win his A/G at IMH and then win GFT, but I've never seen him at the finish? What a sissy!
Tonights a 1 mi. swim, and 7 1/2 mi. run
Sat. 70 bike, 1 mi. swim and 10 run
Sun. morn rest, 1 mi. swim afternoon, 1 hour soccer w/ twins, rest Sun night (family time) |
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RichG
Posts:23
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| 08/01/2008 12:19 PM |
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Posted By Enduradad on 08/01/2008 11:29 AM
Good, I liked that finish. Last time I carried the twins through the tape.
Tonights a 1 mi. swim, and 7 1/2 mi. run
Sat. 70 bike, 1 mi. swim and 10 run
Sun. morn rest, 1 mi. swim afternoon, 1 hour soccer w/ twins, rest Sun night (family time)
Are you going to carry the twins this time? If you do, "You be da man"!!! Then again, maybe they should carry you on their shoulders.
I am guessing you shouldn't have any problem sleeping Saturday night.
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Be careful out there
Rich G |
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