I forgot to update the paces on my splits which have now been
corrected.  Ooops!

Keep running (and capturing accurate data)...
- BK.

--- Results from 08/16/06's 80% Effort Fitness Run
> Lap - Time at Effort (comment)
> w/u - 9:30 at 55%PE (a little stiff and uncomfortable)
> 01 - 4:19 (7:11) at 76%PE
> 02 - 4:22 (7:16) at 81%PE
> 03 - 4:23 (7:18) at 84%PE
> 04 - 4:18 (7:10) at 79%PE
> 05 - 4:18 (7:10) at 84%PE
> 06 - 4:21 (7:15) at 82%PE
> 07 - 3:58 (7:06) at 84%PE (0:18 from completing my 7th full lap)
> c/d - 9:38 at 71%PE

Target Events: Marine Corps Marathon (10/29/06) & Georgia Marathon (3/25/07)
65-69 Div Results: Click here

Current Training Goal ~ Get back to marathon training

Week in Review: 59.9 miles over 7 days (54.7 over 6 days prev week), endurance strength at 59 mpw (59 prev week); 8:11 avg. pace (8:22 prev week); 66%PEavg (63 prev week). 1,670.7 miles ytd. Weight 127 lbs (127 prev week); Body fat = 8% (8 prev week).

·         Mon: Easy Run ~ 11.2 miles, flat trail & road in 1:32:28 (8:15); under 65% = 41:10, 65-70% = 51:18 for 64%PEavg. 79º w/ 74% humidity & 70º dewpoint. Slacker Factor: None.

·         Tue: Marathon Metrics ~ 8.1 miles, flat trail & road in 1:04:52 (8:00); under 65% = 17:13, 65-70% = 22:33, 70-75% = 18:42, 75-80% = 5:36, 80-85% = 0:48 for 68%PEavg. 12 X 0:42 striders @ 77%THR. 79º w/ 79% humidity & 72º dewpoint. Slacker Factor: None.

·         Wed: Easy Run ~ 7.1 miles, rolling road in 1:02:04 (8:45); under 65% = 55:38, 65-70% = 6:26 for 59%PEavg. 89º w/ 66% humidity & 72º dewpoint. Slacker Factor: Injured client.

·         Thu AM: Recovery ~ 4.1 miles, flat trail & road in 32:49 (8:00); under 65% = 15:37, 65-70% = 17:12 for 62%PEavg. 82º w/ 62% humidity & 68º dewpoint. Slacker Factor: None.

·         Thu PM: Intervals ~ 7 miles, rolling road + track in 55:26 (7:55); under 65% = 4:18, 65-70% = 25:01, 70-75% = 14:30, 80-85% = 4:09, 85-90% = 1:27, 90-95% = 1:01 for 69%PEavg. 90º w/ 43% humidity & 64º dewpoint. 9 X 200m @ 88%THR (0:44 avg) w/100m recoveries. Slacker Factor: Zoomed to 99%PE & locked up during 10^th try, so I ended the speed building portion right there.

·         Fri: Recovery ~ 4.1 miles, flat trail & road in 34:46 (8:29); all under 65% for 62%PEavg. 81º w/ 54% humidity & 63º dewpoint. Slacker Factor: None.

·         Sat: Speed(?) Work ~ 6.1 miles, very hilly roads including the ATC Grand Finale 5K in 21:57 (7:05); under 65% = 0:36, 65-70% = 0:22, 70-75% = 1:23, 75-80% = 5:17, 80-85% = 13:00, 85-90 = 1:19 for 80%PEavg (warm-up/down unmeasured). 77º w/ 65% humidity & 64º dewpoint. Slacker Factor: None. 1^st in 65-69 Div.

·         Sun: Recovery ~ 12.2 miles, flat trail & road in 1:46:47 (8:45); under 65% = 27:17, 65-70% = 1:11:44, 70-75% = 7:46 for 66%PEavg. 82º w/ 83% humidity & 72º dewpoint. Slacker Factor: Hamstring strain (cut run short… again!).

}:9)

Short-term Goal ~ Marine Corp Marathon.
Long-term Goal ~ ING Georgia Marathon.

Mon: Inactive Rest

Tue: Intervals; The Hooch; 12.2 miles 1:27:39(7:11) 73%PE; 86 w/69%,
74DP, 97FL, winds N @ 5.  8 X 1M @ 78%THR; ¼ M REC.  Stress factor –
none.

Wed: AM Easy Run; Neighborhood Loop; 4 miles 31:55 (7:58) 51%PE; 70
w/92%, 68DP, 73FL, winds NNW @ 2.  Stress factor – none.
Wed: PM Trail Run; Kennesaw Battlefield; 6 miles 46:03 (7:40) 61%PE;
90 w/55%, 72DP, 99FL, winds E @ 6.  Stress factor – none.

Thu: Intervals; Fleet Feet / Holy Innocent's track; 8 miles 57:10
(7:08) 64%PE; 86 w/54%, 72DP, 88FL, winds N @ 6.  Stress factor –
late start kept me from doing circuit training.  W/ Coach, Neal,
Tina, Perry & Chris.

Fri: Recovery Run; Neighborhood Loop; 4 miles 31:08 (7:47) 55%PE; 72
w/73%, 63DP, 71FL, winds E @ 5. Stress factor – knee singing in the
beginning.

Sat: Long Run; The Hooch; 20.3 miles 2:50:08(8:23) 59%PE; Start – 72
w/77%, 64DP, 74FL, winds NE @ 3. Finish - 82 w/57%, 64DP, 95FL,
winds N @ 3.  Stress factor – none.  W/ Jim & Neal.

Sun: Recovery Run; Neighborhood Loop; 4 miles 33:19 (8:19) 50%PE; 71
w/90%, 68DP, 78FL, winds calm.  Stress factor – none.

Lactate Threshold Phase: 58.5 miles (1,053.5 YTD); 7:46 avg. pace;
59%PE avg. (Improved). Body weight 154 lbs.

http://www.fleetfeetatlanta.com/mizshane.htm

Short-term Goal ~ Marine Corp Marathon.
Long-term Goal ~ ING Georgia Marathon.

Mon: Intervals; The Hooch; 10.1 miles 1:14:37(7:23) 71%PE; 95 w/43%,
64DP, 101FL, winds N @ 6.  6 X 1M @ 78%THR; ¼ M REC.  Stress factor –
  none.

Tue: Trail Run; Kennesaw Battlefield; 9 miles 1:12:30 (8:03) 64%PE;
95 w/38%, 72DP, 101FL, winds NW @ 6.  Stress factor – none.

Wed: AM Easy Run; Blackwell Road; 5 miles 42:16 (8:27) 56%PE; 72
w/83%, 67DP, 74FL, winds WNW @ 3.  Stress factor – none.
Wed: PM Easy Run; The Hooch; 5 miles 38:02 (7:36) 62%PE; 97 w/36%,
66DP, 101FL, winds NW @ 8.  Stress factor – none.

Thu: Circuit Training; Fleet Feet / Holy Innocent's track; 7.5 miles
56:56(7:35) 61%PE; 75 w/88%, 72DP, 80FL, winds S @ 6 w/ T-storms.
Stress factor – had to cut the workout short with t-storms moving in
but rain felt good.  W/ Coach, Chris, Kim, Laurie, Skip and Tina.

Fri: Easy Run; Neighborhood Loop; 4 miles 31:59 (7:59) 56%PE; 72
w/89%, 68DP, 74FL, winds SW @ 3. Stress factor – none.

Sat: Long Run; The Hooch; 20.3 miles 2:50:08(8:22) 59%PE; Start – 75
w/94%, 74DP, 83FL, winds W @ 4. Finish - 79 w/72%, 72DP, 88FL, winds
NNW @ 6.  Stress factor – none.  W/ Coach & Jim.

Sun: Inactive Rest.

Lactate Threshold Phase: 60.9 miles (995.0 YTD); 7:54 avg. pace; 62%
PE avg. (Improved). Body weight 154 lbs.

http://www.fleetfeetatlanta.com/mizshane.htm

I
> have some clear aloe gel, so can easily experiment with it, and
> probably discover it good to use at races or hard workouts. Then,
> should just make it a habit to avoid forgetting it at an important
> race.  Thanks.

Just make sure to wipe it clean when you are done so the gel does not
build up on the sensors.

Rengaw99

Yesterday morning's run was my second 80% Effort Fitness Run.  I've got
one of these scheduled every 3 weeks for a while to try and measure my
aerobic progress.

Here are the results:

Lap - Time at Effort (comment)
w/u - 9:30 at 129 55%PE (a little stiff and uncomfortable)
01 - 4:19 (7:26) at 76%PE
02 - 4:22 (7:06) at 81%PE
03 - 4:23 (7:18) at 84%PE
04 - 4:18 (7:18) at 79%PE
05 - 4:18 (7:35) at 84%PE
06 - 4:21 (7:40) at 82%PE
07 - 3:58 (8:02) at 84%PE (0:18 from completing my 7th full lap)
c/d - 9:38 (9:20) at 71%PE

Much more consistent time- and effort-wise than the first one.
However, I went a pinch too hard--I had in my head the wrong target HR.
  Even so, I still felt much more comfortable with the effort this time
but my form continued to find its groove.

Botton line ~ I don't know the exact distance but I did make it a ~.1
mi further than last time.  I was 0:18 shy of completing 7 x .6 mi
loops.

Keep running (and monitoring your progress)...
- BK.

Just using water, but soak it thoroughly and it works well most of the
time. A few times I have discovered a very high max rate when checking
the file, but the average was as expected.  The only other time I
recall a problem was a max rate test early this year, when it stopped
climbing at a rate lower than I had seen in races.  This time was
especially strange - the value was exactly half of what it should have
been, and it was so frequent. I suppose the common thread is the
increased pace and movement in both the track test and 10K race. I
have some clear aloe gel, so can easily experiment with it, and
probably discover it good to use at races or hard workouts. Then,
should just make it a habit to avoid forgetting it at an important
race.  Thanks.

--- In CoachMadDogBytes@yahoogroups.com, rengaw99 <no_reply@...> wrote:
>
> What are you using to "wet" the sensors?  I use a very cheap aloe
vera
> clear gel.  It is about $1 for a bottle at the local drug store and
> the bottle lasts a long time. (a lot of more cost effective than the
> gels they sell "made specifically for the straps").  I found using a
> gel works better than water or other substances to wet the sensors.
I
> think it stays in contact with the skin better that way, even with
> movement.  I used to get the same kinds of readings before using the
> gel.
>
> Rengaw99
>

What are you using to "wet" the sensors?  I use a very cheap aloe vera
clear gel.  It is about $1 for a bottle at the local drug store and
the bottle lasts a long time. (a lot of more cost effective than the
gels they sell "made specifically for the straps").  I found using a
gel works better than water or other substances to wet the sensors.  I
think it stays in contact with the skin better that way, even with
movement.  I used to get the same kinds of readings before using the
gel.

Rengaw99

--- In CoachMadDogBytes@yahoogroups.com, "Kent" <ksizer@...> wrote:
<snip>
> One of the plastic guides on the strap where it snaps
> into the transmitter broke recently and may be contributing to it
> sliding on my chest.

Kent ~ Check your paperwork, there's a 2-year warranty on the product.
Send it back for a replacement and order an extra one as well.
}:9|

The strap was large enough when new. Maybe I should increase my pace
at the pasta feeds and fill into it again. lol  Actually, I have
plenty of adjustment left, but I was considering getting a second
strap anyway. One of the plastic guides on the strap where it snaps
into the transmitter broke recently and may be contributing to it
sliding on my chest. The main thing is probably loss of elasticity.
It starts out tight, and loosens slightly with sweat. As I recall,
when new it would stick better as I began sweating.

Thanks for your advice and links to new straps.

--- In CoachMadDogBytes@yahoogroups.com, "Jim Duguay" <Coach@...>
wrote:
>
>
> Kent ~ You most likely didn't have the transmitter strap tight
> enough around your chest, which can create a false signal - or
> periodically miss the signal by sliding around on your chest. You
also
> may have locked in on a false signal (meaning you weren't really
> locked in leaving it susceptible to stray signals).
>
>
>
> Lots of sweat and daily use can cause a strap to lose it
elasticity over
> time (we're all different). I got a second one because of this.
> It's also possible that you have a strap that was too large to
start
> with.

--- In CoachMadDogBytes@yahoogroups.com, "Kent" <ksizer@...> wrote:
>
> My Heart Rate Monitor was reading half of what it should many times
> during my 10K race. For example, I would look once and the reading
> would be 162 and next time I looked it would be 81. Apparently it was
> reading these low numbers enough to affect the overall average. Was
> expecting an average of about 160, but the file said 151 avg.
>
> Has anyone else seen this, or might know what caused it? Didn't find
> anything obvious in the Polar website FAQs. I did the usual wetting
> the strap sensors and was wearing the same shirt as recent relay run
> at similar effort. I would have guessed the other interferences would
> have caused more random numbers.
>
> Sort of related - does anyone have experience with life of the straps
> before they should be replaced? The manual only talks of battery life
> in transmitter.

Kent ~ You most likely didn't have the transmitter strap tight enough around your chest, which can create a false signal - or periodically miss the signal by sliding around on your chest. You also may have locked in on a false signal (meaning you weren't really locked in leaving it susceptible to stray signals).

Lots of sweat and daily use can cause a strap to lose it elasticity over time (we're all different). I got a second one because of this. It's also possible that you have a strap that was too large to start with.

Order one by clicking here (for T31/T31C/T61 transmitters)

Also note the new "WearLink" coded transmitter on the noted page. I use one with my new Polar model. It's a lot better at locking in and staying in place.

};9)

My Heart Rate Monitor was reading half of what it should many times
during my 10K race. For example, I would look once and the reading
would be 162 and next time I looked it would be 81. Apparently it was
reading these low numbers enough to affect the overall average. Was
expecting an average of about 160, but the file said 151 avg.

Has anyone else seen this, or might know what caused it? Didn't find
anything obvious in the Polar website FAQs. I did the usual wetting
the strap sensors and was wearing the same shirt as recent relay run
at similar effort. I would have guessed the other interferences would
have caused more random numbers.

Sort of related - does anyone have experience with life of the straps
before they should be replaced?  The manual only talks of battery life
in transmitter.

> Sun: Inactive Recovery ~ Slacker Factor: Support your wife day
> (despite having extensive knee surgery earlier this year, she placed
> 2nd in the 55-59 Div in her 1st ever triathlon).

MadDog ~ Please pass along my Congrats to your wife for not only
finishing her first ever triathlon, but for doing so well.  That is
awesome!

Keep running...
- BK.

08/13 - 173.0 lbs Swim = 1x, Bike 1x, Run 2x
08/06 - 173.0 lbs Swim = 2x, Bike 1x, Run 2x
07/30 - 173.5 lbs Swim = 1x, Bike 2x, Run 3x

M - Planned rest day.

T - Run 3.0 mi in 25:27 (8:29) at 66%PE. [Tired]

W - Run 6.0 mi in 49:04 (8:10) at 77%PE. Bus run, trail was closed off
so I had to back track and adjust route adding a mile to the planned
run. [heat, work stress]

H - Planned a bike day but work and weather didn't cooperate.  Did go
to the neighborhood pool after storm since it was dark and quiet, but
sure enough 8 kids showed up for a birthday party or something shorly
after I started.  I almost broke my fingers because I didn't see the
wall during some drills.

F - Worked from home and hoped to get a run in early or during lunch,
but work did not cooperate and family was getting back into town in the
evening which didn't leave any time.

S - Bike. 25.0 mi in 1:30:07 at 16.5 avs and 64%PE. I got up early and
waited for day break to start in hopes of getting a longer ride in
before everyone woke up.  After I got out to the main road and down the
hill to Old Milford, I did a 10 mile hilly loop through Indian Hill and
then a longer straight stretch on the newer section of the bike trail
before the climb back home. Really nice morning, cooler temperatures
for a change!  I felt better on the climbs... more determined too,
mentally.  Felt good to ride longer.  I need more of these. [hills]

S - Rest day.

Brutal work week and found it difficult to get my training in.
Evenings were busier and full of unexpected events limiting my "free
time".  I tried to make the most of it.  Getting the bus run and the
longer ride in were the highlights for sure... well, there really
wasn't anything else to training wise to talk about, so duh!

Continued reading: "Food for Fitness: Eat Right to Train Right" by
Chris Carmichael (ISBN: 0425202550)

08/06 HFP East Fork Sprint Triathlon (Bethel, OH) - 1:24:35 [56.2]
08/25 Run the City 8K (Dayton, OH) - Schedule conflict
09/04 Mercy Metric 10K
09/16 Hope Ride 32mi (Hope, IN)
09/24 HFP Pineman Sprint Triathlon

Keep running...
- BK.

Target Events: Marine Corps Marathon (10/29/06) & Georgia Marathon (3/25/07)
65-69 Div Results: Click here

Current Training Goal ~ Get back to marathon training

Week in Review: 54.7 miles over 6 days (63.3 over 7 days prev week), endurance strength at 59 mpw (52 prev week); 8:22 avg. pace (8:18 prev week); 63%PEavg (66 prev week). 1,610.8 miles ytd. Weight 127 lbs (126 prev week); Body fat = 8% (8.5 prev week).

·         Mon: Easy Hills ~ 6 miles, Kennesaw Battlefield trails in 50:54 (8:29); under 65% = 35:17, 65-70% = 13:10, 70-75% = 2:27 for 60%PEavg. 84º w/ 70% humidity, 73º dewpoint. Slacker Factor: Cut run short (foot still sore from shoe problem).

·         Tue: Marathon Strides ~ 8.1 miles, flat trail & road in 1:06:02 (8:09); under 65% = 11:05, 65-70% = 19:28, 70-75% = 31:07, 75-80% = 4:22 for 69%PEavg. 10 X 0:42 striders @ 78%THR. 81º w/ 74% humidity & 72º dewpoint. Slacker Factor: None.

·         Wed AM: Recovery ~ 4.1 miles, flat trail & road in 35:17 (8:36); under 65% = 24:59, 65-70% = 8:18 for 61%PEavg. 79º w/ 74% humidity & 70º dewpoint. Slacker Factor: None.

·         Wed PM: Easy Run ~ 7.1 miles, rolling road in 56:51 (8:00); under 65% = 10:24, 65-70% = 31:01, 70-75% = 15:26 for 68%PEavg. 94º w/ 34% humidity & 64º dewpoint. Slacker Factor: None.

·         Thu AM: Recovery ~ 4.1 miles, flat trail & road in 34:05 (8:19); under 65% = 16:00, 65-70% = 18:03 for 62%PEavg. 82º w/ 66% humidity & 70º dewpoint. Slacker Factor: None.

·         Thu PM: Easy Run ~ 7 miles, rolling road +track in 55:24 (8:03); under 65% = 37:44, 65-70% = 18:40 for 64%PEavg. 81º w/ 79% humidity & 73º dewpoint. Slacker Factor: None.

·         Fri: Recovery ~ 4.1 miles, flat trail & road in 34:36 (8:26); all under 65 for 55%PEavg. 75º w/ 83% humidity & 70º dewpoint. Slacker Factor: None.

·         Sat: Middle Distance Run ~ 14.2 miles, flat trail & road in 2:04:13 (8:45); under 65% = 19:59, 65-70% = 1:07:53, 70-75% = 36:21 for 68%PEavg. 78º w/ 89% humidity & 74º dewpoint. Slacker Factor: Humidity & shoes (cut run short again).

·         Sun: Inactive Recovery ~ Slacker Factor: Support your wife day (despite having extensive knee surgery earlier this year, she placed 2^nd in the 55-59 Div in her 1^st ever triathlon).

}:9)

Rengaw ~ If you ever do get the tri-bug and feel that swimming is
something you have to learn, I'd encourage you to try the Total
Immersion (TI) program.  The workshops are a bit expensive, but the
book and video are reasonable.  I swam two years in high school
(sprinter) and learned the discipline to swim longer in college, but I
tried it anyway just to try the technique and do it along with my wife
and I think it is very helpful.

http://www.totalimmersion.net/

Keep running (and who knows, a bike and a pool might be nice to add to
the mix)...
- BK.

I didnt realize you ran your GP on a government fiscal calendar!
Thanks for the thoughts, the issues you brought up are the same
topics we are discussing.  Longer distance runners tend to prefer
the longer season in our club and the 5/10K seem to want the shorter
season.  We have had some discussion on doing age grade but have
never resolved those either.  In the end I suppose we will probably
remain the same, it works and getting the buy in on the change would
be difficult.

Kurt

--- In CoachMadDogBytes@yahoogroups.com, "Jim Duguay" <Coach@...>
wrote:
>
>> What shorter period? Our current series started with a race on 17
Sep
> o5 and ends with one on 19 Aug 06; 15 events in all. I don't even
like
> the series because it's overly slanted toward short events and I
only
> care about and train for marathons. I use to never do our series,
but
> started a few years back because it provides the best local
> competition I can find for training races and I'm not driving to
> another state just to race a 5k against my national rivals; that's
> what marathons are for!
>
> I'd like to see an age-graded category or series... or better yet
a
> distance and time adjusted series by converting all performances
to an
> equivalent distance. This is partially how they level the playing
> field for national rankings.
>
> Bottom Line ~ I think year round is probably a better concept
because
> that should provide a more level playing field (i.e. 5k summer
> specialists vs. winter marathoners).
>
> Ref:
> http://www.active.com/rankings/index.cfm?active=do.search
> http://www.mastersrankings.com/2006/outdoor.html
> http://www.howardgrubb.co.uk/athletics/wmalookup06.html
> }:9|
>

BK~Nice job with the race and dealing w/ last week's issues leading
into the race.

JabberDawg

--- In CoachMadDogBytes@yahoogroups.com, BK <bkunes@...> wrote:
>
> This event was a significant achievement for me.  Doing a
triathlon has
> been on my list of things that I have wanted to do at least once
in my
> lifetime.
>
> The week leading up to the race was challenging:  extreme heat and
> humidity, an aching knee, a treadmill that is not working, a pool
that
> is closed for summer maintenance, and a bike in the shop all
week.  I
> didn't have much of an opportunity to train or stay loose during
the
> week... just lots of time to think... which normally is a good
thing
> for me <grin>.
>
> I spent a lot of time on Saturday driving around looking for a few
odd
> items for the race.  I only found one... a shoe horn (an idea I
read
> about the night before)... six stores and hours later I found
one... so
> I bought two (hee... hee...)!
>
> I hydrated well over the last few days, and got extra sleep...
since I
> couldn't train <smile>.  I went to bed early and went through a
mental
> rehearsal of each event and transition before dozing off.  I woke
up
> every hour on the hour from 1:30 onward.  I finally got up at 5:00,
> made a latte and took the dog for a walk to help wake up and
loosen up.
>
> After a shower and putting the final items in the car, I was off.
I
> went into this race with the normal level of anxiety associated
with
> doing something for the first time.  Specifically around the swim
> start.  I was confident enough in my abilities to hold my own, to
give
> each of the disciplines a solid effort.  But I have only simulated
> experience putting it all together.  My big concern was not
wanting to
> get kicked in the face at the start of the race.
>
> I asked a guy in the parking lot to check my tires and put air in
them,
> opting not to try it myself due to my blowing up a few tubes in
recent
> weeks after putting in new tires.  I resolved the problem but I
didn't
> want to have a freak mishap or trust my air gage this morning,
call me
> paranoid.  He obliged and I relaxed <smile>.
>
> I got my timing chip and got marked up (numbers written on arms
and age
> group and category on my left calve) and then set up in the
transition
> area (in the wrong location which I didn't come to find out until 5
> mins before the start <smile>).  Then I relaxed in the car until
the
> pre-race meeting and prayer.
>
> After the prayer I went down to the water and did a practice start
and
> then sat in the water until the starter talked us through the swim
> course.  Acting on the advice of a tri-swim coach I talked to in
> Columbus a couple weeks ago I lined up in front and used my
sprinting
> experience to get a good start around the first buoy before I
relaxed
> into my pace.  This set me up to experience people bumping into me
and
> "hitting" me from behind rather than in the face and/or from all
sides.
>  It worked well and didn't bother me at all.
>
> >> Swim - 80th/217 Overall (OA), 6th/16 in my Age Group (AG)
16:09.72
> (34:22)
>
> As you might observe, my age group are not the best swimmers
(hee...
> hee...).  Ultimately, I was able to swim my race the whole leg.
> Albeit, there is room for improvement, I felt good about how I
swam.
> Over the past few months I have purposely attempted to learn the
Total
> Immersion swim approach and spent the first 12 hrs of swim training
> solely on drills to unlearn my ingrained habits, and learn new
ones.
> I've only been "swimming" for a few weeks.  The two open water
swims at
> this very lake I got in that time helped me mentally to relax and
feel
> confident in what I was doing.  I felt I held my own and will
certainly
> do better as now I build up my swim conditioning and strength.  The
> lead Sprint women nearly swam over top of me which scare me
initially,
> but I just fell in behind and tried to draft and hold on to the
finish
> on the last straight away, so it worked out.
>
> > Next swim goal: improve efficiency, consistency, and increase my
> speed a bit.  I need ~1:30 improvement to move up 1 spot in my AG.
>
> >> Transition #1 - 1:34.79 5th AG
>
> My first transition was smooth and quick.  In no time I was
running up
> the slight uphill transition area with my bike.  Then I realized I
was
> more comfortable mounting from the other side of my bike so I ran
> around it.  Then I tried to put my gloves on while I was running,
and
> almost lost the bike <smile>... but I got out okay.  I got on the
bike
> and started to pedal only to be faced with the decent uphill at the
> transition area exit... cruel!  I did forget my glasses which I
like to
> wear on the bike so I don't get wacked in the eye with rocks or
bugs...
> I did get pelted in the chest once <yikes!>.
>
> > Next goal... I can possibly gain about 10-15 secs easily by just
> being on the more comfortable side of the bike and not fiddle with
the
> gloves until later.  I could do with out the gloves, but if I were
to
> fall my hands are important to everything I do so I want to take
the
> safety precaution.
>
> >> Bike - 60th/217 OA, 11th/16 in my AG 40:46.92 (19.4 avg mph)
>
> I've observed that the strength of my AG is the bike, and in
comparison
> (to my AG) a weakness for me.  The bike was interesting and
insightful.
>  This is my first bike race of any kind.  I've done a few century
rides
> but they weren't competitions and drafting was allowed.  So I did a
> combination of biking, observing, struggling, passing, getting
passed,
> mentally in the race, mentally and psychologically out of the
race, and
> back and forth, etc.  I seemed to do better then most around me in
the
> downhills, I held my position on the uphills, but then would find
> myself hitting a dead spot with little to no momentum at the crest
of
> hills.  Thus I would fall behind and have to hold on or slowly try
to
> stay in the vicinity of those around me.
>
> I was surprised especially during the bike how little race smarts
most
> of the bikers I saw had in the "details".  As a runner for years I
> picked up little tips like traversing a course by its straightest
path.
>  There were a number of times where there would be a wide lane that
> gradually curved left and right and these guys would naturally
follow
> the curve, where I would bike the straight line as long as I wasn't
> impeding any one's progress or path.
>
> Over the course of the bike, there were two girls in particular
that
> constantly in the context of my pace.  I jockeyed with one back and
> forth over most of the course... we had opposite strengths and
> weaknesses.  The other was always just out of reach in front of
me.  So
> I constantly tried to stay with the jockey and slowly real in the
one
> out of reach.  I passed the latter in the last two miles and the
jockey
> dropped both of us.
>
> > Next goals... more riding to improve overall comfortability on
bike,
> find a better fit to gain a little more power, build some leg
strength
> on the hills.  I'm only seconds behind the 10th guy, and 30 secs
from
> 9th.  I'd like to get my bike under 40:00 at Deer Creek which is
> flatter... so I will have to be more consistently self-propelled.
>
> >> Transition #2 - 0:59:32 4th AG
>
> I transitioned very well in TA2.  I caught the girl who dropped me
on
> the bike in the transition alone.  Wearing a tri-suit and slipping
my
> pre-tied shoes helped <smile>).  I ate a gel as I worked my way
through
> this clumsy leg transition and washed it down with some nasty
garden
> hose water <yuck!>.  Transitions seem to be a natural strength for
me.
> I think wearing a tri-suit minimizes my needs and I'm not picky
about
> drying my feet other than wiping them on a towl while I put my
helmet
> on.
>
> > Next goal... start with more confidence in my run... take my gel
and
> drink more on the bike so that I'm more hydrated during the run.
>
> >> Run - 62nd/217 OA, 9th/16 in my AG 25:04.42 (8:05)
>
> Here is the part I feel disappointed about.  My run.  All the
years of
> competitive running and where I'd think I should do the most
damage to
> the field and I stunk.  I couldn't even better a normal easy effort
> training run.  I classify my run effort as plain pathetic, and
> therefore where I have the most potential for significant gains
(1 - 2
> mins).  In part, it was due to heat, I was experiencing the full
effect
> of all the disciplines strung together and reaching the limits of
my
> current conditioning at this effort level, and the big hill in the
> first half mile which was just cruel (hee... hee...), etc.  (I
walked
> up part of the hill to try and catch my breath, get my legs under
me
> and knock some sense into my head)  I believe I was mentally done
by
> this point, not wanting to endure the pain and discomfort to push
> through the run.  I eventually wrestled with trying to get back in
the
> race mentally, and started to turn things around in the final mile
and
> managed to hold my position, but the run ultimately was a
> disappointment and low spot in my race.
>
> > Next running goal... continue to turn the corner, figure out the
> psychological hang ups, and run a few races to build some
confidence
> and needed strength for the late (tri) race run.  The 8th in my AG
for
> the run was 10 secs/mi faster... which I should easily be able to
> improve if I get my act together.
>
> >> Overall: 50th/217 OA, 45th Male, 9th in my AG
>
> Overall, I loved the experience.  I learned a lot, I have
identified
> some things I need to work on over the next seven weeks in
preparation
> for the next one.  Ultimately, I'm confident I will persevere and
> continue to make progress and have a better showing at the Ohio
Pineman
> at Deer Creek in late September.
>
> I've got 7 weeks until the Pineman.  I believe I can make some
> incremental improvements in that time in all three disciplines and
> would like to seem some overall improvement in my placement across
the
> board.  Based on this race I have to make up about 3:00 to move up
a
> place in my AG, and I have to defend a 2:30 min buffer from the
10th
> guy in my AG.  Moving up to even 5th place in my AG isn't an
> unreasonable goal in the future... a stretch for September, but
should
> be doable by end of next year.  After which there is a significant
drop
> off in time.
>
> The key will be after the Pineman when I will initiate a year-long
plan
> to build for next year.  My main goal this year was just to get my
feet
> wet and gain some insight with which to build on.  I'm excited and
> motivated.
>
> (I will) keep (tri-ing and figuring out my) running...
> - BK.
>

--- In CoachMadDogBytes@yahoogroups.com, "K LaFor" <klafor@...> wrote:
>
> Coach, a question for your opinion.  In our club we have had a
debate
> on the Grand Prix. Our series starts in January and finishes up in
> November (10 races in total).  Do you like the shorter period or a
> longer virtually all year time frame for the series?

What shorter period? Our current series started with a race on 17 Sep
o5 and ends with one on 19 Aug 06; 15 events in all. I don't even like
the series because it's overly slanted toward short events and I only
care about and train for marathons. I use to never do our series, but
started a few years back because it provides the best local
competition I can find for training races and I'm not driving to
another state just to race a 5k against my national rivals; that's
what marathons are for!

I'd like to see an age-graded category or series... or better yet a
distance and time adjusted series by converting all performances to an
equivalent distance. This is partially how they level the playing
field for national rankings.

Bottom Line ~ I think year round is probably a better concept because
that should provide a more level playing field (i.e. 5k summer
specialists vs. winter marathoners).

Ref:
http://www.active.com/rankings/index.cfm?active=do.search
http://www.mastersrankings.com/2006/outdoor.html
http://www.howardgrubb.co.uk/athletics/wmalookup06.html
}:9|

Coach, a question for your opinion.  In our club we have had a debate
on the Grand Prix. Our series starts in January and finishes up in
November (10 races in total).  Do you like the shorter period or a
longer virtually all year time frame for the series?

--- In CoachMadDogBytes@yahoogroups.com, rengaw99 <no_reply@...> wrote:
>
> > Re: Grand Prix Series ~ It appears that I've already locked up
> another
> > overall age groups win for the third year in a row; even though
> > there's still one race to go.
> > };9)
> >
>
> Congrats to you Coach!  Well done again.
>
> Rengaw
>

Great job and great report.  I would love to do a tri someday but my
swimming is pretty week and I am reluctant to buy a decent bike
because I am afraid it will collect dust in my garage.

I like the idea of the three different sports back to back.  Don't
feel too bad about the running time.  I am sure the swimming and
biking before it affected your result.

Keep tri-ing!

Rengaw

08/06 - 173.0 lbs Swim = 2x, Bike 1x, Run 2x
07/30 - 173.5 lbs Swim = 1x, Bike 2x, Run 3x
07/23 - 174.0 lbs Swim = 2x, Bike 1x, Run 2x

M - Planned rest day.

T - Rest day. [Extreme heat index]

W - Rest day. [Extreme heat index]

H - Run. Planned 5.0 mi, but had to cut short to 3.0 mi in 26:30 (8:50)
at 71%PE due to extreme heat index and treadmill not working above 7.0
mph.  [Extreme heat index, knee]

F - Swim. I went to the neighborhood pool in the evening just to do
some simple drills to relieve some stress/anxiety, loosen up and
mentall prepare for the tri.  However two teen agers were playing
around in the pool which made for a distraction and limited space to
concerntrate and go through the number of drills I wanted to go
through. [frustration, anxiety, knee]

S - Picked up my bike last night from the shop.  I took it for a quick
3 mi spin to make sure everything was working and fit as expected.
Then I had to leave for an early morning appointment.  Afterwards I
drove to the park and got my race packet and spent more time looking
for last minute oddities for the race.  Relaxed and watched "Annapolis"
before going to bed early. [mud, humidity]

S - Tri. 1:24:35 at 82%PE.  I finished 50/217 OA [23.0] at the Sprint
distance.  And 9/16 AG [56.2].  [heat, hill]

750m swim in 16:10 (34:22) at 77%PE, 80 OA [36.8], 6 AG [37.5]
TA1 in 1:34.79 for 5th in AG [31.2]
12.4 mi bike in 40:47 (19.4 mph) at 82%PE, 60 OA [27.6], 11 AG [68.7]
TA2 in 0:59.32 for 4th in AG [25.0]
3.1 mi run in 25:04 (8:05) at 84%PE, 62 OA [28.6], 9 AG [56.2]

Life goal achieved in completing my first Triathlon.  Overall, I'm
pleased with the performance and my mind is already spinning on what I
can better next time... as expected <smile>.

It was a brutal week considering the heat index, and I didn't have much
opportunity to train this week other than the tri itself since the
treadmill is having problems and needs maintenance, the bike was in the
shop and the pool was closed for maintenance.  I may, also, not have
not eaten enough this week either being that I was on my own this week
and have been extremely busy neglecting to find time to eat.  It makes
me appreciate even more how much my loving wife takes care of me during
the week.  I'm a lucky guy!

Reading: "Food for Fitness: Eat Right to Train Right" by Chris
Carmichael (ISBN: 0425202550)

08/06 HFP East Fork Sprint Triathlon (Bethel, OH) - 1:24:35 [56.2]
08/25 Run the City 8K (Dayton, OH)
09/04 Mercy Metric 10K
09/16 Hope Ride 32mi (Hope, IN)
09/24 HFP Pineman Sprint Triathlon

Keep running...
- BK.

This event was a significant achievement for me.  Doing a triathlon has
been on my list of things that I have wanted to do at least once in my
lifetime.

The week leading up to the race was challenging:  extreme heat and
humidity, an aching knee, a treadmill that is not working, a pool that
is closed for summer maintenance, and a bike in the shop all week.  I
didn't have much of an opportunity to train or stay loose during the
week... just lots of time to think... which normally is a good thing
for me <grin>.

I spent a lot of time on Saturday driving around looking for a few odd
items for the race.  I only found one... a shoe horn (an idea I read
about the night before)... six stores and hours later I found one... so
I bought two (hee... hee...)!

I hydrated well over the last few days, and got extra sleep... since I
couldn't train <smile>.  I went to bed early and went through a mental
rehearsal of each event and transition before dozing off.  I woke up
every hour on the hour from 1:30 onward.  I finally got up at 5:00,
made a latte and took the dog for a walk to help wake up and loosen up.

After a shower and putting the final items in the car, I was off.  I
went into this race with the normal level of anxiety associated with
doing something for the first time.  Specifically around the swim
start.  I was confident enough in my abilities to hold my own, to give
each of the disciplines a solid effort.  But I have only simulated
experience putting it all together.  My big concern was not wanting to
get kicked in the face at the start of the race.

I asked a guy in the parking lot to check my tires and put air in them,
opting not to try it myself due to my blowing up a few tubes in recent
weeks after putting in new tires.  I resolved the problem but I didn't
want to have a freak mishap or trust my air gage this morning, call me
paranoid.  He obliged and I relaxed <smile>.

I got my timing chip and got marked up (numbers written on arms and age
group and category on my left calve) and then set up in the transition
area (in the wrong location which I didn't come to find out until 5
mins before the start <smile>).  Then I relaxed in the car until the
pre-race meeting and prayer.

After the prayer I went down to the water and did a practice start and
then sat in the water until the starter talked us through the swim
course.  Acting on the advice of a tri-swim coach I talked to in
Columbus a couple weeks ago I lined up in front and used my sprinting
experience to get a good start around the first buoy before I relaxed
into my pace.  This set me up to experience people bumping into me and
"hitting" me from behind rather than in the face and/or from all sides.
  It worked well and didn't bother me at all.

>> Swim - 80th/217 Overall (OA), 6th/16 in my Age Group (AG) 16:09.72
(34:22)

As you might observe, my age group are not the best swimmers (hee...
hee...).  Ultimately, I was able to swim my race the whole leg.
Albeit, there is room for improvement, I felt good about how I swam.
Over the past few months I have purposely attempted to learn the Total
Immersion swim approach and spent the first 12 hrs of swim training
solely on drills to unlearn my ingrained habits, and learn new ones.
I've only been "swimming" for a few weeks.  The two open water swims at
this very lake I got in that time helped me mentally to relax and feel
confident in what I was doing.  I felt I held my own and will certainly
do better as now I build up my swim conditioning and strength.  The
lead Sprint women nearly swam over top of me which scare me initially,
but I just fell in behind and tried to draft and hold on to the finish
on the last straight away, so it worked out.

> Next swim goal: improve efficiency, consistency, and increase my
speed a bit.  I need ~1:30 improvement to move up 1 spot in my AG.

>> Transition #1 - 1:34.79 5th AG

My first transition was smooth and quick.  In no time I was running up
the slight uphill transition area with my bike.  Then I realized I was
more comfortable mounting from the other side of my bike so I ran
around it.  Then I tried to put my gloves on while I was running, and
almost lost the bike <smile>... but I got out okay.  I got on the bike
and started to pedal only to be faced with the decent uphill at the
transition area exit... cruel!  I did forget my glasses which I like to
wear on the bike so I don't get wacked in the eye with rocks or bugs...
I did get pelted in the chest once <yikes!>.

> Next goal... I can possibly gain about 10-15 secs easily by just
being on the more comfortable side of the bike and not fiddle with the
gloves until later.  I could do with out the gloves, but if I were to
fall my hands are important to everything I do so I want to take the
safety precaution.

>> Bike - 60th/217 OA, 11th/16 in my AG 40:46.92 (19.4 avg mph)

I've observed that the strength of my AG is the bike, and in comparison
(to my AG) a weakness for me.  The bike was interesting and insightful.
  This is my first bike race of any kind.  I've done a few century rides
but they weren't competitions and drafting was allowed.  So I did a
combination of biking, observing, struggling, passing, getting passed,
mentally in the race, mentally and psychologically out of the race, and
back and forth, etc.  I seemed to do better then most around me in the
downhills, I held my position on the uphills, but then would find
myself hitting a dead spot with little to no momentum at the crest of
hills.  Thus I would fall behind and have to hold on or slowly try to
stay in the vicinity of those around me.

I was surprised especially during the bike how little race smarts most
of the bikers I saw had in the "details".  As a runner for years I
picked up little tips like traversing a course by its straightest path.
  There were a number of times where there would be a wide lane that
gradually curved left and right and these guys would naturally follow
the curve, where I would bike the straight line as long as I wasn't
impeding any one's progress or path.

Over the course of the bike, there were two girls in particular that
constantly in the context of my pace.  I jockeyed with one back and
forth over most of the course... we had opposite strengths and
weaknesses.  The other was always just out of reach in front of me.  So
I constantly tried to stay with the jockey and slowly real in the one
out of reach.  I passed the latter in the last two miles and the jockey
dropped both of us.

> Next goals... more riding to improve overall comfortability on bike,
find a better fit to gain a little more power, build some leg strength
on the hills.  I'm only seconds behind the 10th guy, and 30 secs from
9th.  I'd like to get my bike under 40:00 at Deer Creek which is
flatter... so I will have to be more consistently self-propelled.

>> Transition #2 - 0:59:32 4th AG

I transitioned very well in TA2.  I caught the girl who dropped me on
the bike in the transition alone.  Wearing a tri-suit and slipping my
pre-tied shoes helped <smile>).  I ate a gel as I worked my way through
this clumsy leg transition and washed it down with some nasty garden
hose water <yuck!>.  Transitions seem to be a natural strength for me.
I think wearing a tri-suit minimizes my needs and I'm not picky about
drying my feet other than wiping them on a towl while I put my helmet
on.

> Next goal... start with more confidence in my run... take my gel and
drink more on the bike so that I'm more hydrated during the run.

>> Run - 62nd/217 OA, 9th/16 in my AG 25:04.42 (8:05)

Here is the part I feel disappointed about.  My run.  All the years of
competitive running and where I'd think I should do the most damage to
the field and I stunk.  I couldn't even better a normal easy effort
training run.  I classify my run effort as plain pathetic, and
therefore where I have the most potential for significant gains (1 - 2
mins).  In part, it was due to heat, I was experiencing the full effect
of all the disciplines strung together and reaching the limits of my
current conditioning at this effort level, and the big hill in the
first half mile which was just cruel (hee... hee...), etc.  (I walked
up part of the hill to try and catch my breath, get my legs under me
and knock some sense into my head)  I believe I was mentally done by
this point, not wanting to endure the pain and discomfort to push
through the run.  I eventually wrestled with trying to get back in the
race mentally, and started to turn things around in the final mile and
managed to hold my position, but the run ultimately was a
disappointment and low spot in my race.

> Next running goal... continue to turn the corner, figure out the
psychological hang ups, and run a few races to build some confidence
and needed strength for the late (tri) race run.  The 8th in my AG for
the run was 10 secs/mi faster... which I should easily be able to
improve if I get my act together.

>> Overall: 50th/217 OA, 45th Male, 9th in my AG

Overall, I loved the experience.  I learned a lot, I have identified
some things I need to work on over the next seven weeks in preparation
for the next one.  Ultimately, I'm confident I will persevere and
continue to make progress and have a better showing at the Ohio Pineman
at Deer Creek in late September.

I've got 7 weeks until the Pineman.  I believe I can make some
incremental improvements in that time in all three disciplines and
would like to seem some overall improvement in my placement across the
board.  Based on this race I have to make up about 3:00 to move up a
place in my AG, and I have to defend a 2:30 min buffer from the 10th
guy in my AG.  Moving up to even 5th place in my AG isn't an
unreasonable goal in the future... a stretch for September, but should
be doable by end of next year.  After which there is a significant drop
off in time.

The key will be after the Pineman when I will initiate a year-long plan
to build for next year.  My main goal this year was just to get my feet
wet and gain some insight with which to build on.  I'm excited and
motivated.

(I will) keep (tri-ing and figuring out my) running...
- BK.

> Re: Grand Prix Series ~ It appears that I've already locked up
another
> overall age groups win for the third year in a row; even though
> there's still one race to go.
> };9)
>

Congrats to you Coach!  Well done again.

Rengaw

Short-term Goal ~ Marine Corp Marathon.
Long-term Goal ~ ING Georgia Marathon.

Mon: Intervals; Lassiter's Track; 9 miles 1:05:33(7:17) 68%PE; 72
w/85%, 67DP, 74FL, winds SW @ 4.  Stress factor – no speed.

Tue: Recovery Run; Neighborhood Loop; 4 miles 31:25 (7:51) 56%PE; 74
w/83%, 69DP, 79FL, winds SW @ 1.  Stress factor – none.

Wed: Easy Run; Blackwell Road; 5 miles 41:10 (8:14) 54%PE; 70 w/89%,
67DP, 74FL, winds calm.  Stress factor – none.

Thu: Easy Run; Fleet Feet / Holy Innocent's track; 6.5 miles 53:51
(8:17) 55%PE; 93 w/46%, 68DP, 95FL, winds W @ 12.  Stress factor –
mentally drained no circuit training.  W/ Coach, Chris, Skip, TT,
Tina, Christina and Perry.

Fri: Active Rest; Blackwell Road; 5 miles 42:19 (8:27) 54%PE; 75
w/77%, 68DP, 79FL, winds NNW @ 1.  Stress factor – none.

Sat: Endurance Run; The Hooch; 22.3 miles 3:12:41(8:38) 58%PE;
Start – 75 w/83%, 70DP, 81FL, winds NNE @ 5. Finish - 88 w/58%,
70DP, 106FL, winds ESE @ 3.  Stress factor – none.  W/ Coach, Jim,
Tina & Sue.

Sun: Recovery Run; Piedmont/Canton Loop; 9 miles 1:11:23(7:55) 55%
PE; 73 w/94%, 72DP, 78FL, winds E @ 5.  Stress factor – none.

Endurance Building Phase: 60.8 miles (934.1 YTD); 8:05 avg. pace; 57%
PE avg. (Unimproved). Body weight 154 lbs.

http://www.fleetfeetatlanta.com/mizshane.htm

Rengaw ~ Congrats on achieving your goals.

Re: Grand Prix Series ~ It appears that I've already locked up another
overall age groups win for the third year in a row; even though
there's still one race to go.
};9)

My goal last fall was to run enough races in the Atlanta Track Club
Grand Prix series to qualify for the final standings (10 or more)
and to get some points in the series.  Not too lofty but my emphasis
was just to get out and run.

I ran eleven races in the series and I will run the my twelfth and
the final race of the series on August 19.  I will finish third in
my age group (only three of us qualified for the final standings by
running at least 10 races), and I have 120 points: a second place
and a fourth place in my age group (second out of two, and fourth
out of four, even less impressive : )).

Here are the races, placings, and times:

Singleton Races 10 Miler 8/8         1:38:00
Cartersville 10K         18/19         52:44
Run Around the Rock 10M  8/9         1:29:01
Cross County 5K          8/9           26:20
Resolution Run 5M        20/33         46:27
Peachtree City 5K        2/2           26:03
ATC One Hour Run         4/4           5.00 miles (wrong mileage)
Hearts & Soles 5K        8/9           25:18
Training for P'tree 5K   7/11          25:01
Father's Day 4M          6/8           34:13
Decatur-DeKalb 4M        11/16         35:25
ATC Grand Prix Finale    ??/??         ??:??

My laps were miscounted by my lap counter in the One Hour Run.  I
had about 7 miles counted.  It did not affect my placing though.

The only points I got were for finishing last in my age group, but I
met both of my goals.

This year my goals are to run 10 or more Grand Prix races, score
points where I actually finish higher than someone, and beat my time
for each race.

This is my last year in the 30-34 age group.  Then on to the 35-39
age group that has a ton of really good runners.

Rengaw99

Scotty ~ Good luck this coming Saturday, it sounds like a beautiful
vista to run along.  I'm not familiar with the location.  I will be
making final preparations for my first triathlon.  When you do get
around to running the Pig, let me know.

Keep running (and motivating the team)...
- BK.

Scott, congrats to you and your daughter!  You two are some fast
runners!

Kurt

--- In CoachMadDogBytes@yahoogroups.com, scottyskywalker_ky
<no_reply@...> wrote:
>
> Hi everyone, I ran 18:19 (5:54). I finished 8th overall and 1st 40-
44.
> I'm one of the principle organizers of this event. The proceeds go
to
> the Cross Country Booster Club to support our team. My daughter is
> starting the tenth grade and is the #1 runner on her team. She ran
> 20:58 today for second overall female. We had 238 runners/walkers
> which was our best turnout ever.
>
> I'm still in search of the sub 18 but will probably have to wait for
> cooler weather before reaching this goal.
>
> Scott.
>