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Jeffrey Fortuna 06-30-2010 06:35 PM

Re: The Shed 'O Pain
Wednesday 6-30-2010
Did a demo on the zero-g treadmill for a Time Warner TV show (I have no idea what show). Did a very short run on Mars (1/6th gravity).
Back on Earth, 5.8 mi in 48:01 about 8:18 min/mi pace.
Bouldered with Brad at Lifetime. Did about half the usual set and worked on a couple different problems fo a change. Not very good problems but still took some effort to get through them.

[I]I stepped on the scale the other day at the gym and to my surprise, I am down from 147 to 143. The only thing I changed in my diet was replacing potatoes in my beef stew with yams.[/I]

JT Kalnay 07-01-2010 05:41 AM

Re: The Shed 'O Pain
Travelling to Mars to run is above and beyond the call of duty....

Walked 30 minutes in the downtown hills.

Jeffrey Fortuna 07-01-2010 06:15 PM

Re: The Shed 'O Pain
Yah, but the frequent flyer miles are great! 36 to 250 million miles. Oh yeah!

Thursday 7-1-2010
45 minutes with a pull bouy concentrating on rotating from the hips and not the shoulders.

JT Kalnay 07-02-2010 06:18 AM

Re: The Shed 'O Pain
One hour of bouldering at CRG, including two laps of the entire gym traverse, and then some work on their roof area. Really feeling the roof work in the abs this morning.

Since you can swim 1500m, and since the 1/2 IM swim is 1900m, you are practically there for the swim. Also, it appears like you are regularly running 8 miles. If you can get on your bike and do some 50 mile rides in July/August, you would be ready to try a 1/2 IM in September or October. There are several excellent choices. Ottawa, Montreal, & Wilmington come to mind. The "open water" in Ottawa is in the Rideau Canal, and the "open water" in Montreal is in the Olympic rowing basin. So these are both basically big big big swimming pools. Since you are uber fit right now, please consider trying a 1/2 IM this year. Yes you might have to walk the last few miles of the 13.1, but everyone does in their first one. Based on your sub three Olympic at Maumee Bay, and your swim and run log, you are ready to try one. Just need to jump on the bike a few times, or know that you are going to take it easy on the bike during the event!

Jeffrey Fortuna 07-02-2010 07:41 AM

Re: The Shed 'O Pain
JT, I am thinking the same thing. I was thinking about Cedar Point, if its still open. I would like to stay close to home if possible. The running plan is to do 8 milers during the week and do a long (10, 11, 12, 13, 14 miler) on the weekends. Getting long bikes is going to be a problem. I just don't have time during the week to do more than 20 to 30 miles. That leaves only the weekends for long rides. If the weather cooperates, I should be able to get a few good rides in. Considering we live in Cleveland, that is a big "if." I would also like to get a few more bricks in to get used to the bike-to-run transition.

JT Kalnay 07-02-2010 07:51 AM

Re: The Shed 'O Pain
Cedar Point is in Lake Erie, and not behind any breakwall. That's big medicine. That said, I am doing the 1/2 relay with two of my brothers. However, I am going to do two weeks of ocean swimming while at the beach house in North Carolina, so Lake Erie won't seem so bad.

Great Buckeye Challenge in Springfield is still in Ohio and the swim course is NOT in Lake Erie. It's 8/22 I think.

The benefits of either Ottawa or Montreal, is that in Ottawa the swim is like swimming at Munroe Falls and in Montreal it is like swimming in a big pool. Yes they are a long ways away, but they have other benefits. In Ottawa, the bike course is 11 mile loops, so you have lots of opportunities for food and water. In Montreal, the bike course is 3 mile loops on a formula one race course, the best pavement imaginable.

Pretty much every 9 to fiver who does triathlons does their hard swimming and running during the week and does their hard biking on the weekends. there simply isn't time during the week to ride. A tabata session on a stationary on Wednesday does miracles for biking long on the weekends.

Tim Babcock 07-02-2010 02:28 PM

Re: The Shed 'O Pain
NRG 6/30-7/1 Perfect Weather-Great trip with Norm and Joel (First time I have met Joel but had heard many stories from Rick. Nice Guy.
Rock Top Hilton 10a
On the Porch 9
Seven Minutes of Heaven 12a 2nd go. Short.
World at War 11d Redpoint Hard!
Maximum Overdrive 11c Couple of hangs.
Ragged Reaction 9

Personal Pronoun 9
Chewy 10b
Maximum Overdrive 11c Redpoint.
Fifty-Fifty 11a Flash-Hard start and then 11a climbing.
Tobacco Road 12b Two hangs first try and one hang second try. Steep and pumpy! Fun!

Tabata Protocol
2.5 minutes @ 4.0 mph 1 degree incline
2.5 minutes @ 6.0 mph 1 degree incline
5 minutes @ 8.3 mph 1 degree incline
5 minutes @ 4.0 mph 1 degree incline
10 20sec work + 10 sec rest @ 7.3 mph 12 degree incline
5 minute cool down 4.0 - 3.0 mph

Jeffrey Fortuna 07-02-2010 02:33 PM

Re: The Shed 'O Pain
Friday 7-2-2010

12 miles in 1:38, 8:11min/mi pace. I felt really good for the first 9 miles. After that I started getting tired and I had to stop at home at the 10 mile point to bandage my toe. Shoes back on and I did another 2 miles to make 12 total. It's been a long time since I've felt that good on a long run.:)

[I]JT, I really like your idea of doing a tabata workout on the stationary bike during the week. I'll probably have to give up a day of climbing to do it, but I don't think Brad is going to be climbing much in the near future anyway, since his baby is due any day. I'll have to try to find a good beginner HIM in the very near future. Thank you for your suggestions.

Is anyone planing to climb Saturday? If not, I'll probably just do a long bike. The weather is supposed to be good.[/I]

JT Kalnay 07-02-2010 06:47 PM

Re: The Shed 'O Pain
Swam 1000m in 21:54, felt great.
Then did another 400m at a much more pedestrian pace.

Not climbing tomorrow, judging the 4th of July parade in Rochester.
Am definetly game for climbing Sunday at Hinckley.
Or for a dock WOD!

Awesome send fest.

The big mistake in all triathlon biking is not doing the tabata ride.
Everyone just piles on the miles on the weekend and never moves their top end. It worked miracles for your swimming when you started doing intervals. And now you keep doing the intervals and crank out an awesome 1500m in your Olympic. Bring the same idea to the bike. You don't have time for a two hour ride on Wednesday. But you do have time for a half hour Tabata!

Yes if you are going to do a 1/2IM this year you are going to have to swap out one day of climbing a week from now until then. But then after tri season, you go back to more climbing.

Tim Babcock 07-03-2010 06:21 AM

Re: The Shed 'O Pain
10 Rounds
10 Pull Ups
10 Push Ups
10 Sit Ups
10 Air Squats

I'm busy with family functions this weekend. Maybe this week or next weekend we can hit Hinckley or the gym. Have a great 4th of July!

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