Mad Manatees 2015.3 CLOSED (or Poptarts? Pet pics?) (Page 40)

Originally posted by rrrunner

Salty, I've had my own share of Navy education. I've got the lingo pretty much down pat.

Chris and Janyne, I gotta keep it real with the Manatees.

ETA: forgot to mention, running there gave me flashbacks, good and bad, of my time in Georgia.

 

Originally posted by laffinrock

Not sure that 90's is exactly "more cooperative."  At least the only flash flooding I'm likely to be swept away in this week is my own sweat.  I'm sure there'll be plenty of that!  I don't handle heat well so I'm planning to take this one slow and make sure I carry water with me.

 

Originally posted by Asalzwed

You've got this! And yep, it's all about one step/pedal stroke at a time! Make small milestone goals to give you some mental "wins"

Originally posted by rrrunner

Fixed that for ya

THIS

Originally posted by brigby1

Some of those spots might be doing just that. Had a ride on Saturday where that really was the case for a couple late ones. Power was way past threshold. HR was too, reaching 190 a couple times, which I hadn't done in a few years. Cadence was dropping near 40 rpm in a couple spots and it was about all I could do to just get to the next "step". Had to go up near 3/4 of a mile just like this in one place. Really wanted to stop a few times on this, but stayed with it and made it over. Felt great having done it though.

You might consider the short stops at the tops, but also look into the recovery between each. I see it on strava now that there is at least a short downhill between each. Right after each of the big hills for mine I'd go into a quick, but controlled spin. Felt really light weight and cadence was a bit faster than my flatground average would be, but still easily maintainable for a quite a while if I wanted. For me that's getting near or just over 100 rpm. For you that might be something else. Stop if you need to, but also get your legs moving again before hitting the next hard section as you want to be loose and ready for that. As ready as you can.

Originally posted by laffinrock

Darren, that sounds like a shambles of a weekend!  Yeesh.  Don't be too hard on yourself.  You took a crack at it, which is a lot more than most people do.  You certainly learned lots of lessons and I have no doubt you won't forget them anytime soon.  Hope your knee settles down quickly.  I don't know much about SPD pedals, but if there's a different amount of float between what you're used to and what you used, that could have contributed to the problem.

Stacey, I think you got the colors (colours ) backwards.  It's Matt orange, not matt black.   Looks pretty speedy, regardless of what you call it.  DOOOOOOOO EEEEEEEET!!

Salty and TJ, amazing pics and descriptions of your fabulous weekends!!

Sean, your N+1 is a beaut.  How many does that make now?

My weekend was a bit of a wake-up call that hills require not only physical but mental training, and I clearly haven't been doing enough of that.  The route for my tri at the end of the month starts with ~7.5 mi. with 3 uphills, one after the other (moderate, hard, and hardest).  I took on uphill sections 2 and 3 yesterday, with mixed results. I stopped a bunch of times, discussed switching to a relay with DH riding the bike leg, said "I can't" too many times, then got back on and did.  It took me 59:25 elapsed time to do 30:27 riding time, covering 5.88 mi., 1.65 mi. of which was downhill.  I'd wobble to a stop, sit and moan, then recover, swear, and tackle it again.  I finally made it past the top and even pushed on through the first roller.  Have to say, doing this makes me have much more respect for those TdF riders I'm watching!!

I'm doing back this weekend to do battle again, starting from the beginning.  Tonight's task is to plan stops on the route that will come before I get into trouble.  DH suggested that so I can break it up in a positive way instead of stopping when I hit the wall.  (He's so awesome!!)  I have "DFL is better than DNF" posted at work and am working on getting rid of the fear/intimidation and focusing on getting through it a pedal stroke at a time.  Several of you have posted wonderful inspires in my log, which I *hugely* appreciate.  I'm not making any decisions about switching to a relay until I get through this weekend.  The biggest reward of making it to the top is the super-fun ride back down.  I made it up to over 32 mph, which was scary but a total blast.

Originally posted by Asalzwed

We've had temps in the 90s for the past week here. I am actually acclimating. I know you people in hot climates might roll your eyes but just know, none of us have residential aircon and only some businesses do. So there are lots of cranky people.

The whole sweat + wind (from running) + evaporation thing the body does is really quite amazing. I mean, I end my runs drenched in sweat but I don't feel hot.

Originally posted by Asalzwed

We've had temps in the 90s for the past week here. I am actually acclimating. I know you people in hot climates might roll your eyes but just know, none of us have residential aircon and only some businesses do. So there are lots of cranky people.

The whole sweat + wind (from running) + evaporation thing the body does is really quite amazing. I mean, I end my runs drenched in sweat but I don't feel hot.

Originally posted by Asalzwed

We've had temps in the 90s for the past week here. I am actually acclimating. I know you people in hot climates might roll your eyes but just know, none of us have residential aircon and only some businesses do. So there are lots of cranky people.

The whole sweat + wind (from running) + evaporation thing the body does is really quite amazing. I mean, I end my runs drenched in sweat but I don't feel hot.

Originally posted by jmkizer

What is the evaporation that you speak of? I'm unfamiliar with that!

Originally posted by Asalzwed

We've had temps in the 90s for the past week here. I am actually acclimating. I know you people in hot climates might roll your eyes but just know, none of us have residential aircon and only some businesses do. So there are lots of cranky people.

The whole sweat + wind (from running) + evaporation thing the body does is really quite amazing. I mean, I end my runs drenched in sweat but I don't feel hot.

Originally posted by brigby1

Some of those spots might be doing just that. Had a ride on Saturday where that really was the case for a couple late ones. Power was way past threshold. HR was too, reaching 190 a couple times, which I hadn't done in a few years. Cadence was dropping near 40 rpm in a couple spots and it was about all I could do to just get to the next "step". Had to go up near 3/4 of a mile just like this in one place. Really wanted to stop a few times on this, but stayed with it and made it over. Felt great having done it though.

You might consider the short stops at the tops, but also look into the recovery between each. I see it on strava now that there is at least a short downhill between each. Right after each of the big hills for mine I'd go into a quick, but controlled spin. Felt really light weight and cadence was a bit faster than my flatground average would be, but still easily maintainable for a quite a while if I wanted. For me that's getting near or just over 100 rpm. For you that might be something else. Stop if you need to, but also get your legs moving again before hitting the next hard section as you want to be loose and ready for that. As ready as you can.

Originally posted by jmkizer

What is the evaporation that you speak of? I'm unfamiliar with that!

Originally posted by Jet Black Drenched in sweat is an understatement. I come back into the gym at my office and one of the personal trainers likes to ask me if I got in a fight with a water hose. You also learn to just jump in the shower fully clothed. You're clothes are completely soaked anyway, might as well rinse them off before putting them in the hamper (or worse, the gym bag).

Originally posted by laffinrock

That's a great idea!  We've been having higher humidity than normal due to all the rain we've been getting.  The relative humidity is up into the 60%'s, and yest I know that's peanuts for some of you!  Anyway, as a result, our usual "dry heat" hasn't been so dry and it's awful because we don't get the usual evaporation we're used to.  I sweat a ton too and have been coming home from runs completely drenched.

Funny story about sweat:  DH has been having problems with his phone when he's riding.  It keeps jumping around, switching to different map locations and even applications.  After thinking that his phone was on the blink, he finally figured out that the problem was little drops of sweat dripping off his helmet and landing on the screen.  #firstworldproblems

Originally posted by Richardsdrr

Okay, plan of action...

1. Mass, get rid of it. I'm talking my big butt, not buying some new carbon fandangle. Currently at 168 lbs, which is about 8 lbs more than I was. Plan, no food intake 5 hours prior to sleeping.

2. Run volume/frequency. Complete at least 5 hours per week, building to 6 hours. Initially, ignore pace and run off heart rate, trying to keep HR around 150 bpm. Going to be slow to start with but hopefully pace will increase as heart rate stays the same as the weeks go on, as running efficiency increases and weight goes. First 4 weeks will be done on same loop to keep efforts consistent and take the thought out of it, after that I will introduce some hill reps somewhere to get the most bang for buck time wise. Initially I will be running 3/4 days a week, building to 6 days a week. Main bulk of workouts will be 2 x 1.25 - 1.5 hour runs with a 2 - 2.25 hour long run. Again, these will be ran at 150 bpm. Rest of the runs will be tacked on to bike sessions or used as recovery jogs to increase volume/frequency.

3. Swim, euuuurrrrggggghhh, my nemesis. I won't lie, this will probably remain as is. I just can't get in the time needed to put in the technical work, but I will aim to do at least one open water swim a week with a bike ride attached. Will try swimming with a nose clip.

4. Bike. now this is where I'm at a loss at the moment. Currently I'm guessing I've lost a lot off my FTP, so I will need to retest to see where I'm at. Moving forward I'm not sure whether or not to break it down into doing 2 x hard indoor/trainer/trainer road/sufferfest type workouts to raise FTP per week (Ben?Thoughts on suitable workouts?) and one long endurance ride where I keep to a set wattage (i.e 65-70% FTP for 4-5 hours, building to 6-7 hours) or whether to just get T.I.T.S.

5. Nutrition - all my shorter stuff (sub 3 hours) to be done after waking on nothing but water, longer rides/combined days fuel on same stuff as given out on course, i.e powerbar gels etc ( must get some in).

Thoughts?

Originally posted by jmkizer

What is the evaporation that you speak of? I'm unfamiliar with that!

Originally posted by Jet Black I have to wrap my phone in a plastic bag before tucking it into my jersey or race belt that has a perfect sized pocket or it would be ruined.

Originally posted by brigby1

i wrap it in a paper towel before the plastic bag. Sometimes double up on the bag.

Originally posted by Jet Black Looks like a good plan Darren. The only things I'd suggest changing would be: 1. Start out running 6 days a week (shorter runs) than trying to immediately jump to 5 hrs a week in 3/4 days. Especially since you already have knee issues. I'd start out around 20 miles/week (2 mi, 4 mi, 2 mi, 4 mi, 2 mi, 6 mi) and work your way up from there (no more than 10% from one week to the next). This is the BarryP plan from slowtwitch. Search there for more details. 2. I wouldn't go too far on cutting calories straight off the bat. Looks like you're going to be ramping up the volume considerably rather quickly. You're going to need fuel to do that. You don't want to run out of steam right away. Weigh yourself every day and let that be the judge. If you're losing more than 2 lbs/week, eat more. And really you don't have that much to lose considering, so I'd probably try and limit it to no more than 1 lb/week.

Originally posted by brigby1

i wrap it in a paper towel before the plastic bag. Sometimes double up on the bag.

Originally posted by laffinrock

Am I sensing a bit of competition here?  Nuh uh, I get sweatier than you do!

For lack of a better place, I tucked my phone in my bra while volunteering for a race over the weekend.  NOT a good plan, especially when it's 90*.  Didn't cook it, but it was sure gross.