Well, for the 3rd time this week, I could not get up early to swim...which means I will be at the pool tonight, again. Two IMs and a 70.3 in six weeks appears to have caught up with the old man. But I did have enough time to go out and run, I mean slog, 5 miles descending in 10:15, 9:59, 9:29, 9:20, and 9:15. That's about as good as it gets in the heat at my age. I also turned it into a run-mow brick and knocked the front yard out before hitting the shower.
@Paul Curtin thank you for pointing that out. I haven't had chance to review it yet.
Unfortunately, I now have a problem: plantar factitious in left foot
Hurts while walking now, so I'll be standing down on the running over the weekend. Near term running doesn't look good. May have to ditch the HM next month, or at least not race it, to focus on getting it healed for Sept & Nov races.
Disappointed to have yet another season with injuries, second one this year. Changing gears to a bike and swim focus.
@Phil Mills excellent long run.. seeing those results, I think you are ready for a new test to setup new zones before entering last weeks of training for your half.
@Doug Sutherland hah.. I simpathy for you but seeing that you laughed at it makes it funny at least that one is in the books!
Really where I wanna be before entering the last 4 weeks of training before MT70.3.. but what sucks is that I am pretty sure I will not be able to hit those times in the OWS.. I am probably one of the few that cant swim well in the OWS with a Wetsuit when its suppose to help.. anyway, lets stay positive and keep working, maybe if I can drop to 1:25/100M, that could translate to a 1:35/100, which I'll take it.
I went on the 24K bike TT road that we have here in Montreal where only bikes can ride.. so its safe to go fast etc. I am really surprised of my biking at the moment, I really feel stronger and all those PR on the TT section means it, just got keep working hard on the trainer.
I pushed hard on the last 25k where I was trying to stay over 40KM/h.. I wanna to destroy my legs for the run.
Nothing much here to say other that I am happy to be able to hit the pace Patrick wants me to have on race day. -Today I even went 3 seconds/km faster that the targeted..
Will have to think about my strategy, does :
1) I can push harder the last 40k instead of the last 25k on the bike 2) I can go harder on the run ?
@Phil Mills - sorry to hear about your plantar fasciitis. What helped me is this: shoes on all the time even in the house, see a PT, dry needling (magical stuff and immediate relief of pain!), stretching, rolling. I thought I wouldn't be able to attend '14 World's and I ended up running my fastest run leg (well, also since it hurt like hell and I wanted to get off my foot). You got this! @Francis Picard - looks like your RR went awesome! @Clayton Bryant - I'm from Slovakia so yay for another international EN peep in here! @Jacklyn Moore - you're killing it on Strava. Keep it up!
I'm in my 1st week of SC so I just keep floating away
You all are doing fantastic here! I gotta get back to work and hopefully can jump in the pool one more time at lunch today to meet my target
@Francis Picard Yep, all was well on yesterday's posting. Now not so much, but I'll aggressively attack recovering from this one. @Daria Matthews I started stretching last night and continue to stay on me feet today, as walking keeps it loosened up. I rarely walk around barefoot, so that's an easy one. I'm on the fence about the PT as I've already shoveled a good chunk of money to them this season. My PT is usually booked 2 weeks out.
I've been very conservative about increasing my mileage and before starting interval/tempo work. I believe that I should have replaced by shoes sooner. I was holding out for 400 miles, but that may have been 75 miles too late.
@Daria Matthews- Thanks. The plan actually worked this week! HAHA
It's been a fantastic week of training! Weather is wonderful. Had to dust off the sunscreen yesterday. Long bike yesterday was Fantastic. First time I have rode that far alone. Usually my hubs tags along. I managed to come into the second check in point, at 40 miles, 30 minutes early. I focused on relaxing and smoothing out the bumps in power. Keeping it steady as it goes. So I had to add on 12 miles to get the time in. Poor me! Found another hill to climb.
Hope everyone is having a great week. I saw three people heading out for long runs with no hydration this afternoon. Remember to hydrate. We are not used to this heat.
Thanks for the advice, Paul. I'm doing a lot of core and body weight exercises. They really help with my body maintenance but getting into the gym and hitting the weights will really help me progress throughout the AGF plan. The plan itself is quite challenging so I have to be smart with my time. I don't want to cross the line into the over training zone but at the same time, if I'm smart and can manage to hit the weights and get the right recovery, I'm certain that I can build a lot of strength and get the most out of this plan. I'll put some of your advised exercises into my plan and see how they go. Thanks mate.
I'm hacking the crap out of this week. Hopefully with good results. Did I mention my bike fell out of the trainer two Sundays ago and I bruised and subluxed (dislocated) a rib? It hurt to run 2 miles, but got gradually better after that. Today, I was sitting in a chair, turned slightly, heard and felt and pop, and Bam! I think my rib's back in place! The bruise still hurts, but I can breathe better at rest.
Tomorrow is supposed to be RR for Rev Quassy. Pool not open Saturday. So did the swim today. I had 18 months off swimming until 10 weeks ago and I did 2000m today exactly at my old time- yay! Which is perfectly MOP.
I did a 2.5 hr bike yesterday instead of long run before I went for my AF PT test. Got my first 100% ever because I'm not fat. I feel fat bc I'm 9 pounds over what I like to be at. But I was also on my firstborn profile ever for nonpush ups, no sit-ups and no run. So all that was left was waist.
Tomorrow doing the 3.5 hr bike, 1 hr run and then heading to Fredericksburg VA for the marine Corps Historic Half on Sunday. That's why bike yesterday. All the work is getting done, but all crazy places.
Oh yeah- and I still dont sleep. Up at 2AM three times a week and 4AM twice a week with sleep ins on the weekends. Hopefully the job will ease up in a few weeks. We'll see.
Great to see all the awesome work being done here. Y'all keep me motivated!
@ Leslie, what is your current position? When I retired from the AF in 2005 I swore I was only going to work a regular 40 hr job and use all my vacation time. I enjoyed my AF career but I have really enjoyed life more in my second career. Meanwhile, I should be getting my new AF tri kit in the next few weeks.
@Leslie Knight burning the candle at both ends, I know the feeling.
Up late Friday night and knew there was no chance that I would be getting up at 4 am for a bike wko. Decided to just get it done tonight. 120' 2x10'@ .98 25'@.80 10'@.70 15'@.80
@Pail-I'm the group commander at Malcolm Grow Medical Clinic and Surgery Center at Andrews AFB. 1200 people across 5 locations and adding another 300 people and a 6th next month in a big reorganization that dissolves our medical wing and moves us back under the line like a typical Med Group. Plus our accreditation inspection is the same week. No stress here!
@Leslie Knight, wow, that is a lot of people ... hopefully not as many personnel challenges as in a maintenance group. Awesome responsibility either way. I don't see how you do tri while active. It was all I could do just to run. Hang tough.
Meanwhile, Tomoka Sprint Triathlon tomorrow in Ormond Beach. Last night I took 'Dragonfire' off the trainer where she has lived since mid Nov. This is my 7.5 yr old Giant Advanced Trinity SL-1, one of the first superbikes. It is really a TT bike and doesn't have a bosses for water bottles in the frame. I converted it to a single speed 53-30 and use it for coastal Florida courses. Without a small chairing up front I need the 30 to climb bridges. ... like two trips over the intracoastal waterway tomorrow. Otherwise it is going to be like the Daytona speedway just a few miles south of this venue.
Got back on the horse after returning from Boston and completed all wkos W-Sun, adding two strength days to the mix. Though my R knee is a bit gimpy, nothing tylenol and stretching doesn't cure. I did cut back my ride time as a result by 1 hour each Sat/Sun.
@Paul Hough Always racing! Man you are putting up an epic season and its only May @Phil Mills I have never battled PF, but I have a similar deal with achilles insertional tendonitis. It has been 1 year, I am pain free as of about 4 weeks ago, so just hang in there. Do your PT religiously, it will get better. @Francis Picard You are a monster! Thanks for setting the bar. @Clayton Bryant I have been weight lifting my entire adult life, quit only to start triathlon in 2012-2013, I think to my detriment. While I do not do the same routines my former footballer self did, I try to keep the movements similar: kettlebell squats and lunges, deadlifts, wall sits, calf raises, bench, lat pull, shoulder work, and core work between EVERY set
I won my AG in the local sprint tri by 5 mins ... which is a good feeling but there were only a half dozen codgers in my group. But wow what a swim...with the exception of a few odds and ends waves (e.g., newbies and relays), it was pretty much one wave for men and one for women. It was like the UFC aqua division...READY, FIGHT!! It's amazing how much contact there can be in just a quarter mile. Wham - pow - slam. But that makes 2 IMs, 1 70.3 and a sprint in 7 weeks. I have covered the tri - gamut. Nothing on the books for 4 weeks due to my daughter's HS graduation party next weekend and then a couple of weekends on vacay in England. My oldest was born in 1980 so I've had kids at home for a looooooong time. It will be real quiet in come late August.
Thanks, Doug. I will definitely use some of those exercises in my routine. Putting together a kickass routine that will cover all the sports is a bit different from when I was running. Your advice is appreciated.
I'm reading everyones comments and everyone here is kicking ass! I feel a bit left out without a power meter on my bike. I guess I'm going to have to try and convince my wife to let me buy one. Another expensive triathlon toy is not going to go down well with the boss. Lol Does any of you cycling powerhouses know a good affordable option that will keep me out of trouble with my better half? Is it a good idea to purchase a second hand power meter? Hmmmmmmmmmmm
Hi all! Started my week 2 of SC. I feel like I'm not training at all in SC (I know, I know, we all need it), lol and I still managed to miss one of my swims. I was at our daughter's swim meet all weekend so at least my eyes were digesting all the great freestyle technique - does that count? I did this week's Sunday run today since we're supposed to get ton of rain this week and I had the time to get it done today:
Freaky thing happened last night - I woke up with a major cramp in my calf and it would not go away. And this morning my calf hurt like a mother*****......I haven't done anything major on Monday except some strides so I am absolutely not understanding this random and unbelievably painful cramp. Anyway......
@Clayton Bryant - I would invest in a PM. I catch myself space out a lot when I ride and with PM showing me constantly where I stand I simply get busted. I think you could purchase a second hand PM, but I'm hoping to see more responses from others on that. @Paul Hough - nice "tri" for you today! Swim/run/weights?
Where is everyone else? Come on folks - let's see some of your awesome training sessions!
@Daria Matthews Thanks man. That's a valid point. You can't cheat and slack off with a power meter telling you exactly what's going on. I hear a lot of talk about people increasing their FTP and I don't even know what mine is. I gotta join the conversation!
I had a solid 45 min run today then smashed out a 2 1/2 hr ride. Did a lot of tempo work from the prescribed Ad GF plan. Felt pretty damn good. The drivers over here can be rather reckless so I can't zone out at all. Just about got hit today but that's pretty normal riding in China. It does make for an interesting ride. I'm really looking forward to the next couple of days with the arrival of my Garmin 935 tri bundle.
good morning !! I've been quiet the last few days since really busy at work.. but a quick update !
did my FTP homework last night, these 8', 12' and 20' are brutal, specially the 20' I love that wkout considering its a 40' of FTP crush in that small amount of time
CTL is now sitting over 120 since 2 weeks which is good and we are starting the IMMT build next week and able to manage TSB around -25, last Saturday I was at -55.2, did an easy run and took off on Sunday.
@Clayton Bryant - I would go with the Power tap P1 pedals.......I have used those products many years and frankly, they are very durable, accurate and the best value on the market for a power meter. The pedals allow you to switch them from bike to bike in the case you have more than one bike you ride. The pedals are compatible with your Garmin watch if you have a model that has biking functions (power).....
@Francis Picard - damn fine work. CTL is looking good and in a good place for you. Keep leading.
@Daria Matthews - stretch that calf, put a roller on it, stay hydrated and stay in your box in terms of the zones/work...it will come around.
Comments
Fantastic work all!
SS
@Paul Curtin thank you for pointing that out. I haven't had chance to review it yet.
Unfortunately, I now have a problem: plantar factitious in left foot
Hurts while walking now, so I'll be standing down on the running over the weekend. Near term running doesn't look good. May have to ditch the HM next month, or at least not race it, to focus on getting it healed for Sept & Nov races.
Disappointed to have yet another season with injuries, second one this year. Changing gears to a bike and swim focus.
@Doug Sutherland hah.. I simpathy for you but seeing that you laughed at it makes it funny
Today for me was the first HIM RR.
Swim:
https://www.strava.com/activities/995378016
Really where I wanna be before entering the last 4 weeks of training before MT70.3.. but what sucks is that I am pretty sure I will not be able to hit those times in the OWS.. I am probably one of the few that cant swim well in the OWS with a Wetsuit when its suppose to help.. anyway, lets stay positive and keep working, maybe if I can drop to 1:25/100M, that could translate to a 1:35/100, which I'll take it.
Bike:
https://www.strava.com/activities/995581794
I went on the 24K bike TT road that we have here in Montreal where only bikes can ride.. so its safe to go fast etc. I am really surprised of my biking at the moment, I really feel stronger and all those PR on the TT section means it, just got keep working hard on the trainer.
I pushed hard on the last 25k where I was trying to stay over 40KM/h.. I wanna to destroy my legs for the run.
Run:
https://www.strava.com/activities/995644803
Nothing much here to say other that I am happy to be able to hit the pace Patrick wants me to have on race day. -Today I even went 3 seconds/km faster that the targeted..
Will have to think about my strategy, does :
1) I can push harder the last 40k instead of the last 25k on the bike
2) I can go harder on the run ?
shoes on all the time even in the house, see a PT, dry needling (magical stuff and immediate relief of pain!), stretching, rolling. I thought I wouldn't be able to attend '14 World's and I ended up running my fastest run leg (well, also since it hurt like hell and I wanted to get off my foot). You got this!
@Francis Picard - looks like your RR went awesome!
@Clayton Bryant - I'm from Slovakia so yay for another international EN peep in here!
@Jacklyn Moore - you're killing it on Strava. Keep it up!
I'm in my 1st week of SC so I just keep floating away
You all are doing fantastic here! I gotta get back to work and hopefully can jump in the pool one more time at lunch today to meet my target
@Daria Matthews I started stretching last night and continue to stay on me feet today, as walking keeps it loosened up. I rarely walk around barefoot, so that's an easy one. I'm on the fence about the PT as I've already shoveled a good chunk of money to them this season. My PT is usually booked 2 weeks out.
I've been very conservative about increasing my mileage and before starting interval/tempo work. I believe that I should have replaced by shoes sooner. I was holding out for 400 miles, but that may have been 75 miles too late.
It's been a fantastic week of training! Weather is wonderful. Had to dust off the sunscreen yesterday. Long bike yesterday was Fantastic. First time I have rode that far alone. Usually my hubs tags along. I managed to come into the second check in point, at 40 miles, 30 minutes early. I focused on relaxing and smoothing out the bumps in power. Keeping it steady as it goes. So I had to add on 12 miles to get the time in. Poor me! Found another hill to climb.
Hope everyone is having a great week. I saw three people heading out for long runs with no hydration this afternoon. Remember to hydrate. We are not used to this heat.
Thanks for the advice, Paul. I'm doing a lot of core and body weight exercises. They really help with my body maintenance but getting into the gym and hitting the weights will really help me progress throughout the AGF plan. The plan itself is quite challenging so I have to be smart with my time. I don't want to cross the line into the over training zone but at the same time, if I'm smart and can manage to hit the weights and get the right recovery, I'm certain that I can build a lot of strength and get the most out of this plan. I'll put some of your advised exercises into my plan and see how they go. Thanks mate.
Tomorrow is supposed to be RR for Rev Quassy. Pool not open Saturday. So did the swim today. I had 18 months off swimming until 10 weeks ago and I did 2000m today exactly at my old time- yay! Which is perfectly MOP.
I did a 2.5 hr bike yesterday instead of long run before I went for my AF PT test. Got my first 100% ever because I'm not fat. I feel fat bc I'm 9 pounds over what I like to be at. But I was also on my firstborn profile ever for nonpush ups, no sit-ups and no run. So all that was left was waist.
Tomorrow doing the 3.5 hr bike, 1 hr run and then heading to Fredericksburg VA for the marine Corps Historic Half on Sunday. That's why bike yesterday. All the work is getting done, but all crazy places.
Oh yeah- and I still dont sleep. Up at 2AM three times a week and 4AM twice a week with sleep ins on the weekends. Hopefully the job will ease up in a few weeks. We'll see.
Great to see all the awesome work being done here. Y'all keep me motivated!
Up late Friday night and knew there was no chance that I would be getting up at 4 am for a bike wko. Decided to just get it done tonight.
120'
2x10'@ .98
25'@.80
10'@.70
15'@.80
My retirement job will NOT be like this!
@Paul Hough Always racing! Man you are putting up an epic season and its only May
@Phil Mills I have never battled PF, but I have a similar deal with achilles insertional tendonitis. It has been 1 year, I am pain free as of about 4 weeks ago, so just hang in there. Do your PT religiously, it will get better.
@Francis Picard You are a monster! Thanks for setting the bar.
@Clayton Bryant I have been weight lifting my entire adult life, quit only to start triathlon in 2012-2013, I think to my detriment. While I do not do the same routines my former footballer self did, I try to keep the movements similar: kettlebell squats and lunges, deadlifts, wall sits, calf raises, bench, lat pull, shoulder work, and core work between EVERY set
I won my AG in the local sprint tri by 5 mins ... which is a good feeling but there were only a half dozen codgers in my group. But wow what a swim...with the exception of a few odds and ends waves (e.g., newbies and relays), it was pretty much one wave for men and one for women. It was like the UFC aqua division...READY, FIGHT!! It's amazing how much contact there can be in just a quarter mile. Wham - pow - slam. But that makes 2 IMs, 1 70.3 and a sprint in 7 weeks. I have covered the tri - gamut. Nothing on the books for 4 weeks due to my daughter's HS graduation party next weekend and then a couple of weekends on vacay in England. My oldest was born in 1980 so I've had kids at home for a looooooong time. It will be real quiet in come late August.
Thanks, Doug. I will definitely use some of those exercises in my routine. Putting together a kickass routine that will cover all the sports is a bit different from when I was running. Your advice is appreciated.
More International mojo for EN can only be a good thing.
I'm reading everyones comments and everyone here is kicking ass! I feel a bit left out without a power meter on my bike. I guess I'm going to have to try and convince my wife to let me buy one. Another expensive triathlon toy is not going to go down well with the boss. Lol
Does any of you cycling powerhouses know a good affordable option that will keep me out of trouble with my better half?
Is it a good idea to purchase a second hand power meter?
Hmmmmmmmmmmm
Today:
AM - 3200 SCY in the pool followed by 4 mile easy run
PM - 45 mins weights @ Anytime Fitness
https://www.strava.com/activities/1002679535
Freaky thing happened last night - I woke up with a major cramp in my calf and it would not go away. And this morning my calf hurt like a mother*****......I haven't done anything major on Monday except some strides so I am absolutely not understanding this random and unbelievably painful cramp. Anyway......
@Clayton Bryant - I would invest in a PM. I catch myself space out a lot when I ride and with PM showing me constantly where I stand I simply get busted. I think you could purchase a second hand PM, but I'm hoping to see more responses from others on that.
@Paul Hough - nice "tri" for you today! Swim/run/weights?
Where is everyone else? Come on folks - let's see some of your awesome training sessions!
I'm really looking forward to the next couple of days with the arrival of my Garmin 935 tri bundle.
did my FTP homework last night, these 8', 12' and 20' are brutal, specially the 20' I love that wkout considering its a 40' of FTP crush in that small amount of time
followed by a 20' brick
https://www.strava.com/activities/1002771431
Was able to do a quick and ez swim this morning:
https://www.strava.com/activities/1003272545
CTL is now sitting over 120 since 2 weeks which is good and we are starting the IMMT build next week and able to manage TSB around -25, last Saturday I was at -55.2, did an easy run and took off on Sunday.
This morning: 3000 yards in the pool followed by 4 mile run. Air temperature this morning was 79 degrees. Official humidity reading: "up the wazoo!"
My daughter's HS graduation is tonight. My 4th child, my only daughter, my little girl....can't believe it!!
@Francis Picard - damn fine work. CTL is looking good and in a good place for you. Keep leading.
@Daria Matthews - stretch that calf, put a roller on it, stay hydrated and stay in your box in terms of the zones/work...it will come around.
@Paul Hough - bad a$$.....
I'm on injured reserve this week doing short runs like the one this morning: https://www.strava.com/activities/1003226085
And swimming.... 20 X 100 Monday and 3300 yds yesterday...
I go into the IM 12 week plan with Francis next week....... :-(
Keep working all!!
SS