Walt Warriors

[Bookwood]

Ya know something??

It's damned hard to get your cardio training when stuck in the middle of a tropical storm...........................again!!!!

I know!! I drove over the weekend to Bonita Springs with my Dad (my brother drove north with him to bring my moms ashes back to Indiana for burial) and as soon as we hit Florida it started raining. It's been raining pretty much since then. I got dressed this morning to run in the wind and before I got my shoes tied it was pouring again! Maybe tomorrow morning.

 

[JimB.]

32 HOT miles on the bike today. Rain's gone. Clouds gone. Still a bit breezy, but it's gonna' be breezy on Tri day. Working on a higher gear. Tough work!!!
Legs tired!!

Maybe record highs this weekend. Hmmmmmmm............ Think it might be a good time to get back in the pool!!

Hope ya'll are well! Keep up the great work!!

 

[John VN]

32 HOT miles on the bike today. Rain's gone. Clouds gone. Still a bit breezy, but it's gonna' be breezy on Tri day. Working on a higher gear. Tough work!!!
Legs tired!!

Maybe record highs this weekend. Hmmmmmmm............ Think it might be a good time to get back in the pool!!

Hope ya'll are well! Keep up the great work!!

Great going with the 32. Be careful with those big gears, they love to chew up knees.

 

[Bookwood]

Welcome into July Warriors,

How's it going in the heat? I'm heading indoors! Our Y has a 11 lap per mile track I use in hot and cold weather so the track has been my friend. I did a blood donation Tuesday so I don't know how it'll go today but well get my miles in and hope for the best.

Have a great day and I hope the weather cools soon!

 

[DrMomof3]

Hi Warriors!
I just got back from a combined trip - Disney Cruise and WDW. It was great but traveling with 3 kids is exhausting. I'm super proud that I got all of my training runs done while on vacation. I usually skip training on vacation so this is a big step for me.
In other news I finally took the plunge and signed up for Jeff Galloway e-coaching. I really felt like I needed some accountability and some coaching. So far it's been good. He has me doing my long runs at a much slower pace which is hard for me (not that I'm fast to begin with...). I do feel great after the runs so that's good. I don't know how it'll work when my distances increase a lot because it's so much more time-consuming.
During the week I do cadence drills, half mile repeats, and hills. I skipped hills today because it was 91F during my run.
Stay cool!

Amanda

 

[johde]

Hi all

Amanda - Glad you had a good vacation. I've heard that before about Jeff's e-coaching. especially in the beginning that he keeps things slow, especially when you factor in the heat.

Pam - Hope you find some relief inside. I do nearly all my running outside.

Jim - Nice job on the biking.

AFM - Things have been crazy here. Last Friday, that storm that went across the midwest knocked our power out for 3 days. Although I can't complain too much, some of my student still didn't have power Thursday. This is our last quarter before switching to semesters in the fall so it's a show summer of classes. The head here has been brutal. This morning I started my long run at 6:45a.m. (pretty early for me) and by the time I finished it was 90 with the heat index. I slowed down too begin with and slowed down even more as the temp. rose. But I got my 8 miles in that I was supposed to do last weekend but there were several trees across the trail from that storm. Then last Thursday we had some thunderstorms in the morning so I had to do my run in the evening.

 

[John VN]

Pam-Whether indoor or outdoor, miles done are all good miles. Always have to be cautious after donating blood. Takes a while to get those cells built back up.

Amanda-Our 2 kids were enough on vacation so you are 1 up on us and you trained also, that is SUPER! Good luck with your e-coaching.

Jeremy-Had Hurricane Charlie pass to our south and spent days in our motor home with the generator running to keep things cool and comfortable. We really didn't have to tough things out like you so I tip my hat to you. Getting out early is the smart way of doing things when it's hot and humid.

AFM- The horse will be "in the barn" tomorrow for my first Sprint Triathlon next Saturday.

Did 20 miles w/j/r, that's walking/jogging/running, 2 weeks ago today. Then on Sunday I swam 1500 yards in the County pool.

Tuesday-6.75 w/j/r

Thursday-7.5 w/j/r

Saturday-58 mile bike ride and 4.25 w/j/r after.

Sunday-1/4 mile Gulf swim without goggles so eyes were burning.

Wednesday-105 mile bike ride

Friday- 9.6 mile w/j

Today-55 mile bike ride

Tomorrow- 1/2 mile Gulf swim, WITH GOGGLES!!!!!

After tomorrow I will just keep everything gently moving.

Forgot to mention, Tuesday will be my 62nd birthday and I'm going to relax.

Everybody train smart and be safe.

 

[DrMomof3]

Jeremy - I remember you saying that about the e-coaching. It's working for me right now. Good job training! What's your next event?
John - 3 kids is definitely a challenge! My husband is trying to lose weight and get in shape so we try to support each other in our fitness goals. I'm an early riser for work anyway so it wasn't terrible to wake up early a few times.
You are amazing with your training! A huge inspiration!!! Hope your sprint tri is amazing!!!

8 hot and sweaty miles at 6am. I hate this heat wave. At least it was only 73 degrees for my run.

Amanda

 

[JimB.]

Happy Monday Warriors!!

You guys are all doing awesome!!

John, great work on the mileage! Have fun with your upcoming Tri. Should be a GREAT time!

BTW, I am OFFICIALLY registered for next year's Florida 70.3. Early reg = saved $$$.

Amanda, great job with the miles in the heat. It's ironic to think that Florida is actually a few degrees COOLER than the northern climes...... But still hot as #@*&E. High 90's.

AFM - Between work, travel, heat and the acupuncturist telling me to cut back, my mileage is definitely down for the last few days. 4 mile run on the 4th, a couple of 7-800 yard days in the pool (FIRST swims since the 1/2 IM Tri), and a hot, humid, lousy, tiring 25 mile bike ride today, and that's about it (plus a few days slinging weights in the gym). Next up -- DL 1/2, ToT + (maybe)(probably) the Space Coast 1/2 on T'giving Weekend.

A bit off topic, and if you wanna' stop here, please do...............

A LOUSY, crappy, depressing, sad, tragic work day yesterday involving the 16 year old son of a local deputy sheriff, a motorcycle, and 2 trees. (no more details will be given). Most of the time this job is so rewarding and fun I can't believe I get paid to do it. But sometimes there is REAL heartache that goes with it. My partner and I have had more than our share the last coupla' weeks. {{{{{{{{{ sigh........................}}}}}}}}}}}. Bleh.

Ok, pity party over.

You guys absolutely ROCK!!! Keep up the great work! Stay safe!!

 

[Sarah_Rose]

Hey Warriors!

OMG!!! How do you train in the heat??!! 5 years in the Pacific Northwest spoiled me and now the summer heat is killing me! I really planned to do the Toronto Waterfront Half in October but I'm not sure I'll be trained enough by then, with the summer 100+ temps. I guess I need to find a few tri's for next summer so I can bike and swim through the heat!

I did join a stroller fit class and it's been fun. As fun as pushing 50 lbs of jogging stroller + toddler up hills while wearing a 7 week old in a linen wrap on my chest, in the middle of summer, can be!

John - Have a great tri this weekend!

 

[johde]

Hi all.

Things are getting back to normal here. I had a couple of my students who didn't get electricity back for almost 2 weeks. The strange thing though is they used it as an excuse are not comming to school. The school never lost power so they could get cool in the air conditioning, charge up their electronic devices etc.

John sounds like a busy you had.

Amanda - Glad to hear e-coaching is working for you.

Sarah - If you can keep some base level of fitness, you should hopefully be able to ramp up your milage to at least finish the half.


This week went well for me. I did 4 miles total both Monday and Wednesday. Monday I did long intervals run 3/walk 1 for 2 miles, ran straight the 3rd mile, + warmup and cooldown. Wednesday I ran 3.1 miles straight +warmup and cooldown. THen yesterday I did 9 miles for my long run. It was significantly cooler this week. 65 degrees at the start and 75 degrees at the finish. I did run 1/walk 1 and was able to finish strong. I kept it easy the first 7.5 miles then did a bit of a fast finish for a mile before cooldown.

 

[DrMomof3]

Jim - I'm with you on the depressing work stuff. I diagnosed a 10 year old with bladder cancer on Friday. Not good.
Y'all are crazy with your Tri's. I can't imagine!
Sarah - I hate running in this hot weather but I'm trying anyway.
Jeremy - Great job!

Today was a 3 mile run with a Magic Mile. I ran the MM at 9:39 pace which is great for me. I'm feeling really good about my training. I honestly wouldn't be surprised if I got a marathon PR during Goofy weekend. As long as I don't get injured....

Amanda

 

[John VN]

Amanda and Jim-sorry to read about your bummer work days. Kathy and I used to customize bicycles for very young children with CP, DS and SB. We were always on the opposite end of the spectrum by bringing joy to the child and the family. So many tears of joy for them and us.

Amanda- for the 9:39

Jeremy-always think...heat and humidity are our friends. They will make me stronger and faster---providing they don't kill me.

Sarah-just had a friend tell me he wants me to buy some lightweight running flats and put in the thickest insole I can. He trains in his regular running shoes and wears the flats in races. Since he is in the 7mm for racing I might listen to him. My point is once you hit the race without all the extras, YOU WILL FLY!!!!!

Jim-things will only get better from this point on. How's the big gears working out?

AFM-Had my first Sprint Tri on Saturday. 7 in my 60-64 age group, was 6th in swim (drank enough Gulf of Mexico water to lower the water level), 1st in bike (could have gone harder), 4th in run (mostly walking but did include some jogging for the first time in an event and super sprint walked the last .1 mile sub 8mm pace according to my 910XT Garmin) for a 4th overall. Ranked 113 out of around 240. Have to pick up my medal today since we couldn't stay for awards.

Got out yesterday for a 40 mile bike ride then 800yd swim. Feeling pretty good.

Stay well and train wisely.

 

[DrMomof3]

Congrats John!!!! You are truly amazing!

Amanda

 

[johde]

Hi everyone

Amanda - Nice job on the MM. With my hamstring issues over the winter I haven't been able to do a good MM since last Nov. Dec.

John - Congratulations on the sprint Tri. I know my speed will come back this fall. I'm actually averaging about :30 per mile faster this summer compared to last summer and the weather's been warmer.

AFM - I had about as cool of a morning as we've had for a while yesterday. I did my first speedwork secession in getting ready for my October half marathon. I ended up doing 5x800 with about 3:00 recovery. I averaged about an 11:16 pace. That's about right based on my best ever MM but probably a little bit fast for my half marathon goal. I'm still shooting for the new PR about 2:50 and preferably closer to a 2:45 that I've been working on for a year and a half. I thought I had it in May before the weather warmed up.

 

[DrMomof3]

You're doing great Jeremy!

I did 9.39 miles this morning at 13:44 pace. I think I need to slow down because I just felt trashed for the rest of the day. I'd rather run slower and be able to function! We took the kids to the Bronx Zoo and I just felt lousy. (Luckily we're members and go frequently so not a huge loss.) We had a quieter afternoon so I'm feeling a bit better.

Amanda

 

[Bookwood]

Good Morning Warriors,

I can't believe it's so long since I checked in here. Congratulations everyone and there workouts and events.

Whats the Magic Mile for ? (Isn't it in the Galloway training?) I usually follow a Penguin plan but was wondering about the Magic Mile- why do it? what's it for?

I have finally gotten back in sync with my running and cross training (cross fit 3X a week) and we have another weird week this week. We will be driving to Maryland and back to help DD#1 and DSIL move into a new apartment. (The good news is the last move of the summer is 2 weeks after this one but will probably involve me spending a week in Ct so I can keep some kind of schedule instead of driving 10 hours straight 2 days in the same week.)

I will get a run in today after Cross Fit. Have a great week Warriors!

 

[johde]

Pam - the Magic Mile is what Galloway uses to project finish times and from there set training paces. These 2 web sites can give you some information on it.

http://www.youtube.com/watch?v=ikfRZxlexwk

http://www.jeffgalloway.com/resources/gallracepredict.html

The one thing about Jeff's predictions on his web site, they pretty much assume a near perfect race. For me, Jeff predicts a half marathon in the 2:37 range and my spring half was 2:52 but as you remember it was 65 and near 100% humidity. Jeff's predictions are for weather below 60 and he recommends an extra :30 per mile for every 5 degrees above 60.

 

[JimB.]

Happy Tuesday Warriors!

Another fun-filled day in NE Florida!

Heat + Humidity = Short, slow runs. Wen"t to the acupuncturist this morning, then came home to go for a run. Actually made it out onto the streets about 1130, with 90 degree temps & mid 70's humidity. I make it a rule these days to run until I'm out of water, then stop. 32 oz of water lasted 54 minutes!!! Made a bit over 5 miles and then walked the last mile home. Winter. Is. My. Friend.

Been on the bike some lately. Did a 44 miler a few days ago, keeping my "old" pace on my "new" gear. Going to try to stay consistent there for a bit, then work some harder intervals in hopes of increasing my pace. Time will tell! I'm trying to decide whether to go out and buy a new bike. Carbon frame + nice (not SUPER nice, but nice) components = a fair chunk of cash. I've managed to save the $$ up, but it IS an absolute frivolity that I do NOT need. But still.............................

Ya'll are doing great! Be careful in the heat. It's a mess out there!

 

[Bookwood]

possibility question.

Our local Y just announced a sprint Tri Sept 1, the running (5K ) isn't a problem for me, swimming 750 yds will be ok (although I'll have to switch to some breast stroke probably), my question is can I do 12 miles on a bike (I've done 20 on the rec bikes at the Y but haven't ridden on the road in over 20 years although DH has a bike I can use and practice on) with only a month of training? I wish they had announced this at the beginning of the summer but they didn't and I've always wanted to do a tri. Is it possible in a month?