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Old 07-25-2010, 11:56 AM   #371
Jeffrey Fortuna
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Re: The Shed 'O Pain

Sunday 7-25-2010
Fairport Harbor Pirate Triathon (sprint) 1:02 (hr:min)
OMG! The start of the race was postponed about 30 minutes because of a thunderstorm rolling through. Then, just before the race started, it started to rain; and didn't stop till I was into the run. The swim was cut in half so instead of swimming to the turn-around and coming back, we just swam to the turn-around and exited the water there, and ran bak up the beach. The lake was pretty rough and choppy. I had a hard time getting into a rythm and spent more time doing breastroke than freestyle so I could see where I was going and avoid the other wrestlers, I mean swimmers. The bike went well. I pushed pretty hard but I didn't get my splits and my bike computer wasn't working in the down poor, so I don't know how fast I was going. I felt pretty good on the run. My legs weren't as wobbly as they've been in the past. Looks like the bricks are paying off (I hope). Overall, I had a good day. My total time by my watch was 1:02. Unfortunately, I am in a very tough age group, so I didn't place. The overall winner was in my age group. Doing a tri in bad weather was definitely an experience.

Next up is Cleveland (olympic)
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Old 07-25-2010, 08:01 PM   #372
JT Kalnay
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Re: The Shed 'O Pain

Excellent race report. Now that you've done one in the bad weather, you don't have to worry about doing your first one in bad weather anymore. Doing a sprint in around 1 hour is really really moving. What was your best time for a spring last year? I'm betting it was more than an hour.

Yes the bricks are paying off. Keep on doing them. And don't forget some short Tabata bike workouts, these go well as a swim/bike brick b/c you can do both in the gym. Swim some laps then do the 1/2 hour Tabata bike, what a brick!

This evening did five rounds of 10xsandbag swing and 5x burpees.
Then did a bunch of 20yard sprints, forwards, backwards, sideways, crawling. Got all the kids to do them too. We call them "crazy races". Then swam 10 minutes in very rough surf. Also had to do mostly breast stroke. That's why we practice both strokes, b/c you never know what is going to happen in open water swimming....
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Old 07-26-2010, 03:19 PM   #373
JT Kalnay
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Re: The Shed 'O Pain

Monday July 26, 2010

Made it to the pier and back in 24:45.

Then, swam to the pier!
Which was really tough b/c I was too chicken (smart) to go out far enough to get out of the breaking waves. So, I was in the roughest part of the surf for the whole time. But that was good practice for the 9/12 1/2 IM in Lake Erie. Then surfed for a few hours. Kinda tired....
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Old 07-26-2010, 05:27 PM   #374
Jeffrey Fortuna
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Re: The Shed 'O Pain

Monday 7-26-2010
Run:
7.4 mi in 1:04:13, 8:37 min/mi pace
No zipp. I'm still tired from the race and my shoes are still soaked.

JT, can you recommend a protocol for a Tabata bike?
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Old 07-27-2010, 01:31 PM   #375
JT Kalnay
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Re: The Shed 'O Pain

Tuesday July 27, 2010

To the pier and back in 22:38, getting a little better every day.
No problems doing a little more running on the way their, with the left foot on the "high" side of the beach, but a few problems coming back, with the left foot on the "low" side of the beach.

Here's a bike workout to do as part of the swim/bike brick.

Very easy free-wheeling for five minutes to make the transition from swim to bike.
five minutes at a comfortable but quick pace.
ten repeats of:
30 seconds all out
1 minute recovery/slow

5 minutes as close to all out as possible

5 minutes cool down.


Do this once a week between now and the tri.
It only takes 35 minutes, and you will really notice the difference on your long rides on the weekends!
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Old 07-27-2010, 05:38 PM   #376
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Re: The Shed 'O Pain

Tuesday 7-27-2010
Swim:
Warm-up: 100m breaststroke, 100m easy freestyle
20x 50m hard (70-80% effort) with 10 second rest between laps
0:56, 0:10, 1:03, 0:10, 1:04, 0:10, 1:04, 0:10, 1:02, 0:10, 1:01, 0:05, 1:06, 0:10, 1:03, 0:10, 1:05, 0:10, 1:03, 0:10, 1:04, 0:10, 1:03, 0:10, 1:03, 0:10, 1:03, 0:10, 1:04, 0:10, 1:02, 0:10, 1:04, 0:10, 1:04, 0:10, 1:05, 0:10, 1:04, 0:10=23:34 for 1000m
Cooldown: 100m breaststroke, 50m backstroke

JT, keep up the good work; you're doing great! Just try not to hurt anything. Running in sand can be very hard and problematic for very fit runners, much less for someone recovering from hip replacement. I don't want you to stop, but I do want you to run slower than you think you should be. Running in sand is much, much, harder than running on pavement.

Thanks for the bike workout; it sounds hard; just what I need.

Maybe you can help me with my next problem. I had planned to stay at the "host" hotel in Montreal, but they're already sold out for the weekend. Do you have any recommendations for an alternate hotel?
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Old 07-28-2010, 02:41 PM   #377
JT Kalnay
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Re: The Shed 'O Pain

Wednesday, July 28, 2010

Sorry, can't help with Montreal hotels.

Swam out past the breakers into the deep water today, then did 30 minutes of deep water open water swimming in the warm Atlantic. After 30 minutes, my mind starting messing with me (e.g., imagining large fish biting me, imagining getting caught in a trawler net, imagining all the things that have actually happened to me while swimming in the ocean, etc.) and it was time to head back to shore, quickly.

Made it to the pier and back in 21:27, even though it was much hotter today.
Will do it faster tomorrow b/c now I have it figured out that I can really only run the one direction, with the prosthetic on the uphill side, and then I will walk back (quickly) when the prosthetic is on the downhill side. If I time it right, and go about 1 hour after high tide, the sand will be really firm and I should be on the most level piece of the beach.

Going to go over to the playground and do some pullups later.
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Old 07-28-2010, 07:57 PM   #378
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Re: The Shed 'O Pain

Wednesday 7-28-2010
Rest Day!
Stayed home from work today; I wasn't feeling well. I think I just overdid it.
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Old 07-29-2010, 11:44 AM   #379
JT Kalnay
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Re: The Shed 'O Pain

Thursday July 29, 2010

Two hours of paddling in the salt marshes looking at birds and gators.

21:02 to the pier and back.
Jogged the whole way there, then walked part of the way back, then tried jogging again, but with the prosthetic on the downhill side it just doesn't work. So, in a flash of brilliance, I started jogging backwards, and it didn't hurt at all. So.............

Tomorrow, which will be my last chance this year to go to the pier and back, I am going to jog the whole way to the pier, then turn around and walk about 100 yards, b/c there are always a lot of people near the pier, and then start jogging backwards for as long as I can, to see if I can break 21:00.

Are we all demented???


Nice job on the rest day. Kinda wondered why the monday following the race wasn't a rest day!!!?!?!?&*!?
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Old 07-29-2010, 04:28 PM   #380
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Re: The Shed 'O Pain

Thursday 7-29-2010
Run:
7.44 mi in 1:01:12, 8:13 min/mi pace.
I still don't feel great, but that wasn't too bad. I had the wind behind me on the last leg, so I was able to really kick-it-in for the last mile. Yeah, my body seems to know better than I do when I should take a rest day.

JT, a video of your "inverse" beach run would be awsome.
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