Hi all... @Shaughn: very nice RR! Especially with residual tiredness. Mine was a bit of a bust although I did the full 56 miles. I went with a friend who couldn't really keep up so I ended up stopping several times to wait. Still, I finished right around 3 hours and almost on target watts (NP 204) but my VI was terrible due to the waiting, easy pedaling, a pretty significant wind and the unavoidable central PA hills. Still, felt really good and my fit on the new tri bike is definitely much better. Followed up with a 8 mile run at 8:45 pace... no problems there and felt pretty strong. The Monday run after Sunday off was great! Held sub-7 min pace for both 1.5 mile intervals. Amazing what some rest will do. Appreciate the update on the bike and run courses. When you say "rough roads" are they consistently rough or pot-holed, etc.? Former is much better than the latter, no? For those of us not in Austin, check out the new "fly by" option at . Pretty cool way to preview the course remotely. Happy 30/30's today everyone!
@Shaughn: very nice RR! Especially with residual tiredness.
Mine was a bit of a bust although I did the full 56 miles. I went with a friend who couldn't really keep up so I ended up stopping several times to wait. Still, I finished right around 3 hours and almost on target watts (NP 204) but my VI was terrible due to the waiting, easy pedaling, a pretty significant wind and the unavoidable central PA hills. Still, felt really good and my fit on the new tri bike is definitely much better.
Followed up with a 8 mile run at 8:45 pace... no problems there and felt pretty strong.
The Monday run after Sunday off was great! Held sub-7 min pace for both 1.5 mile intervals. Amazing what some rest will do.
Appreciate the update on the bike and run courses. When you say "rough roads" are they consistently rough or pot-holed, etc.? Former is much better than the latter, no?
For those of us not in Austin, check out the new "fly by" option at . Pretty cool way to preview the course remotely.
Happy 30/30's today everyone!
Considering that you put in 70 miles the day before, your Sat RR is super impressive Paul! Sorry we missed each other. I also found Sunday's rest day showing up very positively in Monday's run.
No potholes on the course, just rough pavement for certain legs of the bike................
I completed my 30/30s brick yesterday (did 12 minutes total of VO2 work then ran well and exceeded the Z3 target) and will do the Tuesday swim at lunch today. Just a few more weeks of focused work team!
Well all, looks like my 2010 season might be over due to a little 'accident' while on vacation that cost me a few busted ribs. I'll hopefully get to the doc real quick to see what it is exactly, but I suspect I broke several ribs given the pain descriptions given by other peeps that have had the problem.
That means no RedMan 1/2 Aquabike, US Open, Longhorn, DRC Half marathon and White Rock (possibly). Just a cap to a freaking crappy year in my house!
Scott, sorry to hear about the vacation accident. Wish you a speedy recovery my friend.
I made it through the week 7 Thurs - Sunday rumble.......Long run (14 miles) , Long bike (60 miles) and Sunday Brick (40miles.) Was 95 degrees when I left out last evening on tired legs but did hit the targets. Am dragging a bit today but only need to swim so, essentially a rest day.
Only a few more hard core weeks before taper begins. Just need to hang in there!
Team completed the schedule TT run this morning coming in with a 47.1 vDOT....basically flat to the last test. Anyone else reporting on this one today?
@Scott: Oh man!! I'm so sorry to hear about your ribs. That truly sucks... get well soon and before you know it you'll be back and better than ever. I broke several ribs (and partially punctured my lung) a few years back and can definitely relate to how sore and painful it is. Take care of yourself!
All: I had a bit of scare myself last Sunday. Wiped out really hard on my bike Sunday morning (see details here endurancenation.us.dnnmax.com/Commu...fault.aspx). In addition to the road rash and some serious bruising, I also separated my right shoulder but luckily it's only grade 1. I've pretty much taken this entire week off and will start with physical therapy on Monday. I hope to be able to get back in the water a week or two before Longhorn. [Wish I hadn't skipped all those swim workouts the last few weeks... ]
Swimming is not my strong suit anyway. But I'm very thankful it wasn't worse. It looks like I'll be able to at least give it a go on October 17th. That is, provided that I don't get too fat and lazy in the meantime...
@Scott: Oh man!! I'm so sorry to hear about your ribs. That truly sucks... get well soon and before you know it you'll be back and better than ever. I broke several ribs (and partially punctured my lung) a few years back and can definitely relate to how sore and painful it is. Take care of yourself!
All: I had a bit of scare myself last Sunday. Wiped out really hard on my bike Sunday morning (see details here endurancenation.us.dnnmax.com/Commu...fault.aspx). In addition to the road rash and some serious bruising, I also separated my right shoulder but luckily it's only grade 1. I've pretty much taken this entire week off and will start with physical therapy on Monday. I hope to be able to get back in the water a week or two before Longhorn. [Wish I hadn't skipped all those swim workouts the last few weeks... ]
Swimming is not my strong suit anyway. But I'm very thankful it wasn't worse. It looks like I'll be able to at least give it a go on October 17th. That is, provided that I don't get too fat and lazy in the meantime...
Hope everyone else is doing well...
Paul, I saw the pics and the WTGU markings, nice marking, tough pics. Wish you the speediest recovery. I did the Nov OS last fall with Trent P. in the group. He and Mancona did a great job of pushing us all.
Ok, guys, enough with the injuries! Scott, sorry to hear you won't make the race, and I hope those ribs aren't hurting you too much. Paul, heal up fast. You are a tough dude to get back on the trainer after that kind of a day!
Shaughn, you are killing it on the workouts! You are so ready to race!
I took and extra-long weekend last weekend and went to Crested Butte, CO. I hiked 50 miles in 4 days, all above 9,000 feet. I felt super fit, but did hardly any running and no biking or swimming. I need to get my head back in the game because the race is coming up soon!
Ok, guys, enough with the injuries! Scott, sorry to hear you won't make the race, and I hope those ribs aren't hurting you too much. Paul, heal up fast. You are a tough dude to get back on the trainer after that kind of a day!
Shaughn, you are killing it on the workouts! You are so ready to race!
I took and extra-long weekend last weekend and went to Crested Butte, CO. I hiked 50 miles in 4 days, all above 9,000 feet. I felt super fit, but did hardly any running and no biking or swimming. I need to get my head back in the game because the race is coming up soon!
Train hard, guys!
4 days at 9,000 feet and 50 miles later will definitely do something for you! Thanks for sharing. See you all soon at the Longhorn!!
Hey Kristen: that much hiking sounds like plenty o' work! very nice... bet it was beautiful
@Shaughn: Man, you're killing it! Can't wait for all that hard work to pay off for you in Austin.
I went to the PT and he thinks I'll be ok in another week or two to swim. Probably not pain-free but likely won't do any more damage. Did the weekend bike and run workouts though... felt good after the week off (well, not good... but good... you know ;-) Anyway, off to make up last night's run... needed the day off to recover.
Hope everyone is well! Looking forward to meeting everyone ... won't be long now
Paul sounds like you're making progress! Keep moving forward bro!
Bike TT complete at 5:30 a.m. this morning......felt like a bad dream.....6% w/kg improvement to 3.75......my life just got a little bit more difficult..........
Team looks like the run course is now 2 loops vs. 3 and they have brought back the old hill "Quadzilla."
Will be a tough run, especially during the second loop and will require a well disciplined bike split where you stay in your box if you're going to manage the run well on this one.
I have raced this one 3 times and never made it up the hill the second time without walking some.
So, raise that bike FTP some and get some hills in there as much as you can over the next two weeks, then show up ready to be patient and disciplined.................
BTW, I'll be on the course again for the WEEK 10 race sim if anyone can make it....
Hey Shaughn.. congratulations!! 6% improvement is awesome. And thanks for the update on the run course. I knew that living in hilly Pennsylvania would pay off eventually
Due to work travel and lingering ITB/hip pain from the run last night, I had to put off my TT until tomorrow (which will push the run to Friday... blah blah). Just some adjustments since I can't swim anyway. Run last night was really good though... 3 x 1 at Z4/5 on the treadmill (so no cheating) and a total of 7 miles. Best part was no shoulder pain while running. Pain was everywhere but my shoulder!
Paul glad to hear about the shoulder improvement, honestly, from what I know about you, it doesn't surprise me however.
Got in 13 mile run before work this morning at 8:00 avg pace overall. Was a little tough coming off yesterday's Bike TT brick but made it happen anyway thankfully.
I rode my (road) bike for the first time in three weeks last night, and it didn't suck THAT bad. Deep breathing (hard efforts) and some bumps hurt the ribs, but I could deal with it. Doesn't mean I'm going to be ready to race in 3 weeks, I'm not counting on that at all - especially w/o any swimming or running (that test is this weekend).
I still don't know if my sponsor, TriBike Transport, still wants me down there for something (PR, something else, etc), since they don't work that event. But I'll be sure to let you know if I'm gonna show.
@Scott: Great news on the bike ride! That must be really encouraging... Hope you can make it to Austin, it would be great to meet you in person
@Shaughn: Thanks! You are just killing it...and not missing a single workout it seems. And I'm so jealous about swimming in Barton Springs. Great memories from there (though they don't include swimming in the dark ;-). Actually the reason I first went to Austin was to direct an archeological research project in Zilker Park. Fell in love with the park, the springs, city, and people and ended up living there for almost 10 years before moving to the land of the Amish and Penn Staters.
Last PT visit was today. I'll swim a bit on Monday and see how it goes. Very difficult week with travel and meetings too. Tried the FTP test late last night but I just didn't have it. I'll keep the numbers I've got and just focus on execution. Given the crash, etc. I'll just be happy to execute well and then regroup for November OS headed to IMTX.
Have a great evening and a great ride/run tomorrow everybody!
Paul / Scott keep hanging tough guys! Just show up and work with what you have. We'll all celebrate after the race!
8 day window left for any fitness improving workouts to be performed, thereafter (within two weeks) it is all about maintaining, recovery and peaking……………………….
Hey guys, I'm so glad to hear that everyone is healing up and getting ready to race! I'm going to put my membership on hold starting in October, but I still want to keep in touch with you before, during, and after Longhorn. Would you mind either keeping me posted on get togethers, etc. either via email or Facebook? My email address is txvetko@gmail.com , and I think most of you are Facebook friends, but, if not, friend me up! Good luck, team, taper well, and I'll see you in Austin!
Hi all, getting close now! @Kristen: you'll be missed here but have already connected on FB so we'll definitely keep in touch (although I'm a terrible and infrequent FB'er ;-) @Shaughn: your consistent hard, hard work will definitely pay off! Very impressive. I've been struggling a bit - first with the separated shoulder and now with old bone chips and ITB issues in hip. Oh well... I'll do what I can do and enjoy the race. There's plenty to motivate beyond a PR which isn't looking to be in the cards. Then a couple weeks rest and hitting the Nov. OS getting ready for IMTX in May. Anyway, I finally did FTP test last night and while I basically blew up at the end, I still registered 242 watt NP for the 42' with VI of only 1.02. That's a 10 watt decrease from the last one but probably more realistic given the challenges of the last few weeks. I'll use that for the race guidance and hopefully have better run legs at the end. I gotta say though.. it's been great having this forum as a motivation. Really looking forward to meeting you all! Train and taper well!
Paul looking forward to meeting you, Kristen and the others at the upcoming race! Is there anything I can do for any of you being local? Cell is 512.739.1913 for anything............
I did the last RR and rode the course yesterday then ran the first loop of the run. Went very well. Do not come into this race thinking TX is flat. Bike has several rollers and the run is tough over rolling hills half of which is on trails and grassing knolls. Myself and 4 guys did the RR together yesterday. Once off the bike I headed out for the run first. Jim was about a quarter mile back from me and the others behind him, all of us running at our Z1 + 30" pace (9:30 for me) for the first 3 miles.
Duiring this time I was running over the trails part of the course and came within 1 step of stepping on a 6 foot long snake laying across the trail sunning himself. I stopped the watch and went back to note diamonds on his back and a very nice set of rattles on his tail (Diamond Back Rattler.) I stopped Jim and told him we had move this guy off the trail lest some else be bitten and sent to the hospital.
I got a 5-6 foot long branch and slowly pushed him back. As I did that, he reared up in coil about 1 - 2 foot off the ground and enaged that rattle on the end of his tail. Beautiful display of an amazing animal. He moved back into the brush and we were off on our way. Ironman will have the course mowed back for the race, so I do not expect any issues like this come race day with all the traffic and bodies on the course.
My goal was to hit a NP of 230 and .81 IF then be able to hold by Z2 pace of 7:40 during the last 3 miles yesterday.
Executed perfectly on the bike with a 229 NP and .81 IF then held the last 3 miles at 7:25 pace today. Felt better this time than last time and all this with a pretty good load on the body from this week. How does everyone else feel about their day?
@Shaughn: thanks for the offer... that's very generous. I may ping you when we get there with last minute questions. And thanks for the warning on the rattler!! LOL... I know there will be plenty o' folks passing through before me so they'll have already scattered any wildlife. Good to know if one decides to go off-trail for a bio break though. :-)
I did my RR too and finished in 3:05. My NP though was a bit low (187) as was my IF (.75) although that is based on my previous FTP which is 10 watts higher. My VI was way high though... I need to find a flatter RR course with less traffic: this one had nearly 1300 ft of ascent. Anyway, also did the 6 mile run in 53 min or 8:50 pace which is the same as what I did overall in my first 70.3. I should probably go a bit slower for the first three miles and then kick it up but again, my route had nearly 600 ft of ascent. So I'm ready for hills if nothing else.
I finally got back in the pool too. As the doc said, it's "hurtful but not harmful". The separated shoulder is pretty painful but I can grind through almost the full range of motion. My goal on race day is to just go slow and easy in order to save myself for the bike/run. My goal is to not be the last one out of the water. :-)
Enjoy the taper everyone! Looking forward to seeing you all soon.
@ Shaughn - you may have answered this already, but, am working from my phone so scan through much...does it look like wetsuits will be a 'go' for Ausin next week?
Good morning team! It's that time again! Race week is now here! Hope all are well and ready to rumble! Finished my brick this morning with good stats though longer WU time and easier intensities due to the taper period. Look forward to meeting you guys Next Sunday!
Comments
@Shaughn: very nice RR! Especially with residual tiredness.
Mine was a bit of a bust although I did the full 56 miles. I went with a friend who couldn't really keep up so I ended up stopping several times to wait. Still, I finished right around 3 hours and almost on target watts (NP 204) but my VI was terrible due to the waiting, easy pedaling, a pretty significant wind and the unavoidable central PA hills. Still, felt really good and my fit on the new tri bike is definitely much better.
Followed up with a 8 mile run at 8:45 pace... no problems there and felt pretty strong.
The Monday run after Sunday off was great! Held sub-7 min pace for both 1.5 mile intervals. Amazing what some rest will do.
Appreciate the update on the bike and run courses. When you say "rough roads" are they consistently rough or pot-holed, etc.? Former is much better than the latter, no?
For those of us not in Austin, check out the new "fly by" option at . Pretty cool way to preview the course remotely.
Happy 30/30's today everyone!
http://www.mapmyride.com/route/us/texas/austin/121127499439158476
Considering that you put in 70 miles the day before, your Sat RR is super impressive Paul! Sorry we missed each other. I also found Sunday's rest day showing up very positively in Monday's run.
No potholes on the course, just rough pavement for certain legs of the bike................
I completed my 30/30s brick yesterday (did 12 minutes total of VO2 work then ran well and exceeded the Z3 target) and will do the Tuesday swim at lunch today. Just a few more weeks of focused work team!
That means no RedMan 1/2 Aquabike, US Open, Longhorn, DRC Half marathon and White Rock (possibly). Just a cap to a freaking crappy year in my house!
Scott, sorry to hear about the vacation accident. Wish you a speedy recovery my friend.
I made it through the week 7 Thurs - Sunday rumble.......Long run (14 miles) , Long bike (60 miles) and Sunday Brick (40miles.) Was 95 degrees when I left out last evening on tired legs but did hit the targets. Am dragging a bit today but only need to swim so, essentially a rest day.
Only a few more hard core weeks before taper begins.
Just need to hang in there!
Hope all are well and fighting hard!
SS
Team completed the schedule TT run this morning coming in with a 47.1 vDOT....basically flat to the last test.
Anyone else reporting on this one today?
@Scott: Oh man!! I'm so sorry to hear about your ribs. That truly sucks... get well soon and before you know it you'll be back and better than ever. I broke several ribs (and partially punctured my lung) a few years back and can definitely relate to how sore and painful it is. Take care of yourself!
Paul, I saw the pics and the WTGU markings, nice marking, tough pics. Wish you the speediest recovery. I did the Nov OS last fall with Trent P. in the group. He and Mancona did a great job of pushing us all.
All the best!
Shaughn, you are killing it on the workouts! You are so ready to race!
I took and extra-long weekend last weekend and went to Crested Butte, CO. I hiked 50 miles in 4 days, all above 9,000 feet. I felt super fit, but did hardly any running and no biking or swimming. I need to get my head back in the game because the race is coming up soon!
Train hard, guys!
4 days at 9,000 feet and 50 miles later will definitely do something for you!
Thanks for sharing. See you all soon at the Longhorn!!
Sunday Brick complete at .84 IF for two hours on tender legs. Run went well. Goodluck today all!
@Shaughn: Man, you're killing it! Can't wait for all that hard work to pay off for you in Austin.
I went to the PT and he thinks I'll be ok in another week or two to swim. Probably not pain-free but likely won't do any more damage. Did the weekend bike and run workouts though... felt good after the week off (well, not good... but good... you know ;-) Anyway, off to make up last night's run... needed the day off to recover.
Hope everyone is well! Looking forward to meeting everyone ... won't be long now
Paul sounds like you're making progress! Keep moving forward bro!
Bike TT complete at 5:30 a.m. this morning......felt like a bad dream.....6% w/kg improvement to 3.75......my life just got a little bit more difficult..........
Team looks like the run course is now 2 loops vs. 3 and they have brought back the old hill "Quadzilla."
Will be a tough run, especially during the second loop and will require a well disciplined
bike split where you stay in your box if you're going to manage the run well on this one.
I have raced this one 3 times and never made it up the hill the second time without walking some.
So, raise that bike FTP some and get some hills in there as much as you can over the next two weeks, then show up ready to be patient and disciplined.................
BTW, I'll be on the course again for the WEEK 10 race sim if anyone can make it....
SS
Hey Shaughn.. congratulations!! 6% improvement is awesome. And thanks for the update on the run course. I knew that living in hilly Pennsylvania would pay off eventually
Due to work travel and lingering ITB/hip pain from the run last night, I had to put off my TT until tomorrow (which will push the run to Friday... blah blah). Just some adjustments since I can't swim anyway. Run last night was really good though... 3 x 1 at Z4/5 on the treadmill (so no cheating) and a total of 7 miles. Best part was no shoulder pain while running. Pain was everywhere but my shoulder!
Hope everyone is well...
Paul glad to hear about the shoulder improvement, honestly, from what I know about you, it doesn't surprise me however.
Got in 13 mile run before work this morning at 8:00 avg pace overall. Was a little tough coming off yesterday's Bike TT brick but made it happen anyway thankfully.
Good luck with your long runs today team!
2,800M RR swim complete in Austin's Barton Springs this morning......
Good luck this weekend friends.............!
I still don't know if my sponsor, TriBike Transport, still wants me down there for something (PR, something else, etc), since they don't work that event. But I'll be sure to let you know if I'm gonna show.
@Scott: Great news on the bike ride! That must be really encouraging... Hope you can make it to Austin, it would be great to meet you in person
@Shaughn: Thanks! You are just killing it...and not missing a single workout it seems. And I'm so jealous about swimming in Barton Springs. Great memories from there (though they don't include swimming in the dark ;-). Actually the reason I first went to Austin was to direct an archeological research project in Zilker Park. Fell in love with the park, the springs, city, and people and ended up living there for almost 10 years before moving to the land of the Amish and Penn Staters.
Last PT visit was today. I'll swim a bit on Monday and see how it goes. Very difficult week with travel and meetings too. Tried the FTP test late last night but I just didn't have it. I'll keep the numbers I've got and just focus on execution. Given the crash, etc. I'll just be happy to execute well and then regroup for November OS headed to IMTX.
Have a great evening and a great ride/run tomorrow everybody!
Paul / Scott keep hanging tough guys! Just show up and work with what you have. We'll all celebrate after the race!
8 day window left for any fitness improving workouts to be performed, thereafter (within two weeks) it is all about maintaining, recovery and peaking……………………….
I'm so glad to hear that everyone is healing up and getting ready to race! I'm going to put my membership on hold starting in October, but I still want to keep in touch with you before, during, and after Longhorn. Would you mind either keeping me posted on get togethers, etc. either via email or Facebook? My email address is txvetko@gmail.com , and I think most of you are Facebook friends, but, if not, friend me up! Good luck, team, taper well, and I'll see you in Austin!
Intense morning guys with 70 minutes at .90 IF after 3 X 15' (3') on Z4...................
have a great day all!!!
@Kristen: you'll be missed here but have already connected on FB so we'll definitely keep in touch (although I'm a terrible and infrequent FB'er ;-)
@Shaughn: your consistent hard, hard work will definitely pay off! Very impressive.
I've been struggling a bit - first with the separated shoulder and now with old bone chips and ITB issues in hip. Oh well... I'll do what I can do and enjoy the race. There's plenty to motivate beyond a PR which isn't looking to be in the cards. Then a couple weeks rest and hitting the Nov. OS getting ready for IMTX in May.
Anyway, I finally did FTP test last night and while I basically blew up at the end, I still registered 242 watt NP for the 42' with VI of only 1.02. That's a 10 watt decrease from the last one but probably more realistic given the challenges of the last few weeks. I'll use that for the race guidance and hopefully have better run legs at the end.
I gotta say though.. it's been great having this forum as a motivation. Really looking forward to meeting you all! Train and taper well!
Paul looking forward to meeting you, Kristen and the others at the upcoming race! Is there anything I can do for any of you being local? Cell is 512.739.1913 for anything............
I did the last RR and rode the course yesterday then ran the first loop of the run. Went very well. Do not come into this race thinking TX is flat. Bike has several rollers and the run is tough over rolling hills half of which is on trails and grassing knolls. Myself and 4 guys did the RR together yesterday. Once off the bike I headed out for the run first. Jim was about a quarter mile back from me and the others behind him, all of us running at our Z1 + 30" pace (9:30 for me) for the first 3 miles.
Duiring this time I was running over the trails part of the course and came within 1 step of stepping on a 6 foot long snake laying across the trail sunning himself.
I stopped the watch and went back to note diamonds on his back and a very nice set of rattles on his tail (Diamond Back Rattler.) I stopped Jim and told him we had move this guy off the trail lest some else be bitten and sent to the hospital.
I got a 5-6 foot long branch and slowly pushed him back. As I did that, he reared up in coil about 1 - 2 foot off the ground and enaged that rattle on the end of his tail. Beautiful display of an amazing animal. He moved back into the brush and we were off on our way. Ironman will have the course mowed back for the race, so I do not expect any issues like this come race day with all the traffic and bodies on the course.
I did my RR too and finished in 3:05. My NP though was a bit low (187) as was my IF (.75) although that is based on my previous FTP which is 10 watts higher. My VI was way high though... I need to find a flatter RR course with less traffic: this one had nearly 1300 ft of ascent. Anyway, also did the 6 mile run in 53 min or 8:50 pace which is the same as what I did overall in my first 70.3. I should probably go a bit slower for the first three miles and then kick it up but again, my route had nearly 600 ft of ascent. So I'm ready for hills if nothing else.
I finally got back in the pool too. As the doc said, it's "hurtful but not harmful". The separated shoulder is pretty painful but I can grind through almost the full range of motion. My goal on race day is to just go slow and easy in order to save myself for the bike/run. My goal is to not be the last one out of the water. :-)
Enjoy the taper everyone! Looking forward to seeing you all soon.
@ Shaughn - you may have answered this already, but, am working from my phone so scan through much...does it look like wetsuits will be a 'go' for Ausin next week?
Thanks...looking forward to seeing everyone!
Water temps are projected to be between 72 - 78 degrees therefore a wetsuit race is probable.
Good morning team! It's that time again! Race week is now here! Hope all are well and ready to rumble! Finished my brick this morning with good stats though longer WU time and easier intensities due to the taper period. Look forward to meeting you guys Next Sunday!