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	<title>Marathon Training</title>
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	<description>Brought to you by ontri.com, a triathlon training and marathon training community for athletes of all levels.</description>
	<lastBuildDate>Tue, 15 May 2012 01:41:01 +0000</lastBuildDate>
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		<item>
		<title>sciatica</title>
		<link>http://feedproxy.google.com/~r/ontri/~3/Ix_45IyvjpU/message.php</link>
		<comments>http://feedproxy.google.com/~r/ontri/~3/Ix_45IyvjpU/message.php#comments</comments>
		<pubDate>Tue, 15 May 2012 01:41:01 +0000</pubDate>
		<dc:creator>ontri.com triathlon and marathon training forums</dc:creator>
		
		<guid isPermaLink="false">http://www.ontri.net/message.php?reply=162505</guid>
		<description><![CDATA[So 4 more months till my first IM and I think I have sciatica or piriformis syndrome.  I only am in pain when I'm running, and I feel fine while biking.  So did I get this from running or biking?  I probably will stop running for a bit to see if that h...]]></description>
			<content:encoded><![CDATA[So 4 more months till my first IM and I think I have sciatica or piriformis syndrome.  I only am in pain when I'm running, and I feel fine while biking.  So did I get this from running or biking?  I probably will stop running for a bit to see if that helps, but do I also stop biking?  Wasn't sure if leaning over on the bike will make it worse.  Also I have been stretching and icing. ]]></content:encoded>
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		<item>
		<title>11th Annual Tempe International Triathlon (Olympic) RR</title>
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		<pubDate>Mon, 14 May 2012 21:02:30 +0000</pubDate>
		<dc:creator>ontri.com triathlon and marathon training forums</dc:creator>
		
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		<description><![CDATA[This was my first tri of the year. I was excited to do my best at almost the year mark since I started triathlon. This would be my third Olympic, and I have the rest of my year all planned out with a 1/2 in August and IMAZ in November. The morning star...]]></description>
			<content:encoded><![CDATA[This was my first tri of the year. I was excited to do my best at almost the year mark since I started triathlon. This would be my third Olympic, and I have the rest of my year all planned out with a 1/2 in August and IMAZ in November. The morning started rough when there was a small fire in our hotel at 2:30 am, and we were evacuated. By the time we got back in our room, I was too awake and didn't really get any more sleep. At 4:30 am I had a double shot of espresso, some oatmeal and yogurt. I made it to the transition area by about 5:30 am. 

The weather in Tempe is pretty warm this time of year with highs in the upper 90's to lower 100's. I live in Flagstaff which is at 7000' elevation in northern Arizona, and temperatures are consistently 20 to 30 degrees cooler. So, what I would gain by dropping in altitude, I figured I would lose to the increase in temperature. I did try to acclimate to the warmer temps by spending time in the sauna at my gym a couple of times a week, and doing a run down in the Phoenix/Tempe area a couple of weeks prior to the race. I was hoping it would also help that the race started at about 7:00 am, so if I moved fast, I could avoid some of the heat. 

With the warmth, there was some question as to whether wetsuits would be allowed, but the race day ruling allowed them. I think that I would have been fine wihout the wetsuit, but I was relieved because I have never swam 1.5 k in open water without a wetsuit. The swim went very well. I got in the water a few minutes before the start and got warmed up. For the first time, I felt absolutely no panic at the starting horn, got right into a good swim/ breathing rhythm and felt great the entire swim. My official time was 28:26, which included the moderate trot up the beach, across the road, and up a few flights of steps to the shaded (so glad!) transition area. This was a solid 6:30 faster than I have ever completed the swim in an Olympic tri. 

Transition to the bike went pretty well, 2:03, which I think I could probably cut by at least 0:30. The two lap bike was generally flat, with a few small, 50-75 foot climbs on each lap. I could feel a headwind a couple of times, but nothing major. The main things that seemed to slow me down were the 13 90 degree and 3 180 degree turns on each lap. I drank all 27 ounces of my diluted gu, ate a couple of chunks of hammer bar, and had pretty good energy throughout the ride. I finished the bike in 1:12:38. I was hoping for a few minutes faster, so I need to work on keeping my speed up with those turns. 

Transition to run was a little long, 2:37, but I had to put on my socks and chug some water, as I knew the run would be hot. I planned on starting at a moderate pace for a mile or two, and then picking up the pace and finishing strong. Unfortunately, there were no mile markers that I could see, and the aid stations were spaced at about 2/3- 3/4 mile, so it was a little difficult to gauge my pace. The aid stations were very well staffed with plenty of cold water, gels and Gatorade. I walked for a 10-15 seconds at the stations, drinking water and pouring it on myself to keep cool.  At about two thirds through the first lap I downed a double shot gel hoping the caffeine would kick in for the second lap of the run. It seemed to work and I definitely ran the second lap faster. All in all my run was about four minutes longer than I hoped for at 53:32, but I felt good for the temps being in the mid to high 80s. 

My final time was 2:39:19, a PR for me at the Olympic distance. It seems ironic that my swim time was where I improved over my other Olympic tris. A lot of what I hear is that it's hard to improve swim times as compared to improving bike and run times. I attribute the improvement to having no panic moments, and to the fact that I have been swimming regularly for a bit over a year, which seems to be a hump for many new swimmers. I feel pretty good, but next time I will remember to lube my neck and nipples to prevent the chafing that I got from the wetsuit and run. 

]]></content:encoded>
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		</item>
		<item>
		<title>Cold Water Shock Help</title>
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		<pubDate>Mon, 14 May 2012 13:34:55 +0000</pubDate>
		<dc:creator>ontri.com triathlon and marathon training forums</dc:creator>
		
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		<description><![CDATA[Hey everybody, 

Yesterday I took part in the new england season opener tri.  The race was great except for the shock my body felt once getting in the water.  Now, for those of you not living in new england, the water was very cold at 58 degrees.  As I...]]></description>
			<content:encoded><![CDATA[Hey everybody, 

Yesterday I took part in the new england season opener tri.  The race was great except for the shock my body felt once getting in the water.  Now, for those of you not living in new england, the water was very cold at 58 degrees.  As I put my body in, it wasn't too bad (especially with a wetsuit) but as soon as I put my face in I started hyperventilating uncontrollably.  

I had never experienced something like this in the races I've done.  I've only done a few but this wasn't what I was anticipating.  I ended up having to backstroke the entire race! Thank god it was only a sprint tri because my backstroke form is horrible.  

What I want to know is how do I prevent this from happening again? I knew the water would be cold but I'm a bit scarred from my body's reaction.  Anyone else find how to overcome this? 
]]></content:encoded>
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		</item>
		<item>
		<title>Ragnar Relay Cape Cod RR</title>
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		<pubDate>Mon, 14 May 2012 00:48:42 +0000</pubDate>
		<dc:creator>ontri.com triathlon and marathon training forums</dc:creator>
		
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		<description><![CDATA[It's our team's 3rd Ragnar - last 2 years have been New Haven to Boston, this year we were on the Cape running from Plymouth to Provincetown, I'm not sure why the change.  It did seem like they were working hard to get the mileage in though, as the cou...]]></description>
			<content:encoded><![CDATA[It's our team's 3rd Ragnar - last 2 years have been New Haven to Boston, this year we were on the Cape running from Plymouth to Provincetown, I'm not sure why the change.  It did seem like they were working hard to get the mileage in though, as the course had lots of looping in it instead of a straight shot point to point.

I have Quassy 70.3 in 3 weeks, so I decided that I would use this race to practice my mental flexibility, as Ragnar is always full of surprises, work on nutrition, and check out how my hamstring is doing, as this is the first race I've done since I injured myself in Sept.

Quick explanation, Ragnar teams are 12 members in 2 vans split up 6 and 6. One van takes a leg at a time (6 runs in each leg) and then the next van takes it's turn, and we essentially leap-frog each other.  This year there were 364 teams.

I was runner #1 this year, so I got to start the race for our team.  Our start time was 8:30 AM (start times range from 6AM to 2PM) at a state park and I think we started with 37 other teams.  The announcer yells "go" (very high tech) and we are off.  The pack of us run off the beach and onto a trail into the woods.  We are apparently going the wrong way, not realizing we are supposed to be running through a barricade to the road, so the pack of us turn around and run out of the woods and onto the road.  Could this be a sign of things to come?  I feel really good in this run, which is 6.4 miles.  Rolling terrain, the weather is beautiful, I pick out Red Shorts who is a ways ahead of me to try to pick off.  I ended up running with another woman the whole leg, and this helped push me a bit.  My teammates stopped on the side of the road several times in the van to yell things at me, they are so nice hahaha!  The woman and I end up amusing the waiting teams and ourselves at the end by sprinting the last 100 meters, which is so stupid because we are in mile 7 of a 175 mile race, and of course she edges me out!! 53 minutes - not bad.

My second leg  (6.1 miles) started around 5 pm, and it was a no van support leg, which means I run without any assistance from my team (water, cheering, insults).  I got to run down the Cape Cod Canal, which was beautiful and super flat.  I find Yellow Shirt and she and I run together for about 3 miles, but then she clearly can outrun me and starts to pull away.  I'm feeling good and steady the whole time, and I watch a guy pull a giant fish from the canal as I run by.  Pretty cool.  Cross the super hazardous main road and hit the EMS parking lot, and my buddy Mike takes off.  49 minutes and done!

After our second leg, we decide to head to a restaurant for real food and then head up to the major exchange where we will meet our other van to start our last legs.  Since the temp had dropped to 39 degrees we decide we won't change our clothes in the car and just run our last set of legs in our almost-dry stinky clothes from the previous run, as we will be able to shower at some high school when we are done.  We try to get some sleep for an hour - a joke, being in a van with my husband and 4 friends is like being at a 7th grade sleepover.

So after a 15 min. doze, my last run started at 2 AM (3.9 miles).  We are realizing that although we are within the parameters allowed by the race, we are at the front of the pack and are starting to arrive at the exchanges before the volunteers have set them up completely.  We are super-excited about the prospect of pretty clean porta-potties until we realize we are starting to arrive before the porta-potties do! This is not a good thing, as this race brings on a host of GI issues through poor eating and lack of sleep!!  The volunteer at the start of my run is not totally sure where I'm supposed to go, she figures I'll find it somehow.  Off I go down to the "rail trail" which is another bike path, however, this one seems to be in a gully in the woods, and again no van support because they are on a real road somewhere else.  I start out with 2 people and we talk about how scary and dark this trail in the woods is.  We pass a guy who is standing next to a bonfire in the woods, and I'm not really sure what he is doing.  The guy I'm running with pulls ahead and I watch his butt light drift off into the distance.  The woman I am running with starts to fall off, and I'm having none of that because the faster this is over the better!  Within a mile I am totally alone in the pitch dark, it's getting foggy and I'm trying not to think about the coyotes that run rampant on the Cape.  Finally I see my teammates up ahead, I am relieved to say the least.  31 minutes - fear is helpful to me.

My teammates all get a shot at the "rail trail" in the dark, except for my friend Wendy who gets to run a 4 mile loop on a dirt trail in the woods.  The park ranger seems quite amused that all of these out-of-towners are running around in the woods in the middle of the night.  People are getting lost all over the place and calling their teams on their phones trying to figure out how to get out of the woods.  Ragnar is so exciting!!

We meet up with our other van for the final handoff, glad we are done with our part and happy to hit the showers.  Sorry!  The school is closed and there are no showers so we are stuck with our stinky selves until our team finishes the race and we finish our 3 hour drive home.  This is bad news!

We finished the race in 24 hours and 50 mins I think, race results take a long time to post.  We had a great time, and I felt like a ran well and felt pretty strong with my pacing and nutrition.  My hamstring is hurting a bit today, but it seems to be subsiding so I'm thinking it will be okay for Quassy.  My average pace for the 16.4 miles was 8:06 which I am happy with.  I am only unhappy with the fact that I was not allowed a beer at the finish line because I left my ID in the van, and while several of my teammates did not have their ID's either, they were allowed in.  I was left to stand forlornly at the fence while my teammates got to enjoy super-fresh Harpoon, which I happen to love and was greatly looking forward to :(
 ]]></content:encoded>
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		<item>
		<title>I hereby declare the 2012 race season officially &#8230;..</title>
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		<pubDate>Thu, 10 May 2012 14:31:23 +0000</pubDate>
		<dc:creator>ontri.com triathlon and marathon training forums</dc:creator>
		
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		<description><![CDATA[...sucks.
I started the pre-season with a heel tendonitis injury. Spend 2 months nursing that back to health. Once that was dealt with, I managed to get in 3 months of great training for my 1st open marathon. Where upon I developed bronchitis 10 days b...]]></description>
			<content:encoded><![CDATA[...sucks.
I started the pre-season with a heel tendonitis injury. Spend 2 months nursing that back to health. Once that was dealt with, I managed to get in 3 months of great training for my 1st open marathon. Where upon I developed bronchitis 10 days before the race and DNS'd. Now that THAT is clearing up, my heel is playing up again, and we're 3 weeks out from a HIM. 
I expect I'll get a load of replies regarding "over training" etc, but this is the LEAST training I've done in the last 5 years. Sometimes it just happens, and sometimes it just sucks. 

I wonder what else 2012 will throw at me. 

Chin up and all that!! (So that it has a clear shot at me for the next blow!)

I'm just ranting. Not really that down. Just frustrated. I know there are plenty of people out there with far worse issues than this.

]]></content:encoded>
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		<item>
		<title>Ironman mistakes</title>
		<link>http://feedproxy.google.com/~r/ontri/~3/bDntcGsfeLM/message.php</link>
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		<pubDate>Thu, 10 May 2012 14:28:02 +0000</pubDate>
		<dc:creator>ontri.com triathlon and marathon training forums</dc:creator>
		
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		<description><![CDATA[
All you ironman veterans, I could use your help...

I'm 2 weeks away from my first, and am now into the mental prep phase. As part of this, I want to be sure I avoid as many potential problems as possible on the day, and be ready to deal with any that...]]></description>
			<content:encoded><![CDATA[
All you ironman veterans, I could use your help...

I'm 2 weeks away from my first, and am now into the mental prep phase. As part of this, I want to be sure I avoid as many potential problems as possible on the day, and be ready to deal with any that crop up despite efforts to avoid them.

So, please tell me:
1. Problem(s) you had in an ironman
2. How you could have avoided it from happening
3. How you dealt with it/recommend dealing with it?

Once I compile my list I'll be happy to send to anyone interested.

Thks!]]></content:encoded>
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		<item>
		<title>Indy 500 festival mini marathon rr</title>
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		<pubDate>Thu, 10 May 2012 06:23:50 +0000</pubDate>
		<dc:creator>ontri.com triathlon and marathon training forums</dc:creator>
		
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		<description><![CDATA[I haven't posted on here as much as I would like, most of which comes from work restrictions on social networking sites. But here's my race report from the weekend. 

My dad, brother, mom, and some friends arrived at our hotel literally right beside th...]]></description>
			<content:encoded><![CDATA[I haven't posted on here as much as I would like, most of which comes from work restrictions on social networking sites. But here's my race report from the weekend. 

My dad, brother, mom, and some friends arrived at our hotel literally right beside the start line and tried to settle in for a good nights sleep. Unfortunately I'm a third shifter, and despite my attempt to flip my sleep schedule coupled with my fear of sleep aids, I slept hooribly. Probably only about four hours of solid sleep. 

I woke up, ate a clif bar, drank a cup of coffee and headed to my corall. This event was 35000 people strong. I didn't have a seeded spot since I didn't participate in qualifying events and haven't raced a HM in 11 years.  Therefore I was in corall K, about 10-15k people back from the start. This would prove to be a key player in my end result.  My goal was to be in the 1:30's and I knew it was gonna be a long shot with all the people to run around. Once I actually crossed the start line, I found the sidewalk and started strong. My first couple miles were right around 7:00 pace, ahead of my target but I felt strong.  By mile 5 I had slowed a bit, but was still right on track. In stuck with my plan of a few shot blocks every 4 miles and Gatorade and water at every station as humidity was mounting. 

I started having some stomach issues about mile 6 running around the famous brickyard. I don't know if it was the humidity, taking in too much fluids, or just one of those things that some times happens, but I definately slowed me down. I was able to successfully avoid taking a break for porta potties and settled back into my pace.  When I reached my 15k mark, I knew my target time was bleak. I tried kicking it in gear and just didn't have any umph left.  I still felt ok, no major pains or grievences, I was just low on fuel. I crossed the finish at 1:42:11. Not too far off of the 1:30's. 

However, I was encouraged when I reviewed my running app I had going on my phone. In order to run around the massive groups of people, I was often on the outside of turns, and ran a lot of lateral distance to find quicker running lanes. My app actually had me running 13.43 miles due to the lateral distance. This put my "unofficial" pace right where I wanted to be. 

It was a good event, and I had a blast!  Unfortunately time and money have forced me to remove the HIM I was hoping for in July, but I've got a sprint, and an OLY I'm already signed up for, and am thinking of adding another half mary or a 15k trail run in the fall. ]]></content:encoded>
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		<item>
		<title>IMTX and FL 70.3</title>
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		<pubDate>Wed, 09 May 2012 13:58:03 +0000</pubDate>
		<dc:creator>ontri.com triathlon and marathon training forums</dc:creator>
		
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		<description><![CDATA[Anyone racing?  I have a bunch of local peeps racing in both so I will be stalking.  Throw up your bib #'s!

Have fun and tri not to suck!]]></description>
			<content:encoded><![CDATA[Anyone racing?  I have a bunch of local peeps racing in both so I will be stalking.  Throw up your bib #'s!

Have fun and tri not to suck!]]></content:encoded>
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		<item>
		<title>soreness and fatigue during taper</title>
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		<pubDate>Wed, 09 May 2012 13:31:24 +0000</pubDate>
		<dc:creator>ontri.com triathlon and marathon training forums</dc:creator>
		
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		<description><![CDATA[hey all... This is my first time for the HIM distance and I am in my taper (yeah!!) but I have noticed that my legs are a little more sore and heavy and that I am more fatigued.  Is this normal or should i back off some more.  I am doing more 'speed wo...]]></description>
			<content:encoded><![CDATA[hey all... This is my first time for the HIM distance and I am in my taper (yeah!!) but I have noticed that my legs are a little more sore and heavy and that I am more fatigued.  Is this normal or should i back off some more.  I am doing more 'speed work' if you call it that, but time/mileage on the disciplines has gone done.  just curious as to what your thoughts are.  thanks and i appreciate all that you all have helped me with in the past and present.  And I will 'try not to suck'!!!

thanks
schultz]]></content:encoded>
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		<item>
		<title>Ironman Foundation &quot;Your Journey Your Cause&quot;</title>
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		<pubDate>Tue, 08 May 2012 16:34:27 +0000</pubDate>
		<dc:creator>ontri.com triathlon and marathon training forums</dc:creator>
		
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		<description><![CDATA[A friend was recently reading to me a list of things that you should do in relation to triathlon before you are 30 (My response was... what if you didn't start triathlon until you were 32?). One of the items on the list was "participated in a race for ...]]></description>
			<content:encoded><![CDATA[A friend was recently reading to me a list of things that you should do in relation to triathlon before you are 30 (My response was... what if you didn't start triathlon until you were 32?). One of the items on the list was "participated in a race for a reason other than racing or time goal" (or something to that effect).  

I registered for IMLP with a foundation slot this year, which gave me the opportunity to turn it into a fundraising effort.  It is funny how the past month or so has changed my whole outlook on the race.  Sure I want to do well, and I will still have goals - but it is no longer just about the race. I get periodic calls from my cousin Jaxon saying "Cousin Amanda, have you REALLY raised another $1000?". That just warms my heart and makes it about so much more than just racing.
My 7 year old cousin Jaxon has been struggling with life threatening food allergies his entire life.  Here is a link to my site so you can see more.  http://ironman.kintera.org/faf/donorReg/donorPledge.asp?ievent=1004742&lis=1&kntae1004742=4CDC8E48CC0C4E0BBE84B8A8C9148D88&supId=356060343 This morning I had an interview with Kelly Brown from Clear Channel Communications, which encompasses 6 radio stations including KISS, WHEB, WERZ, Rock 101, etc.  THe interview will play on 5/20. I also recorded a PSA that will play randomly on all six stations.  I had to turn it into a movie to put it on youtube - thus the pictures - but it is just the soundwave, obviously.  Here is the link to the youtube video so you can hear the PSA. http://www.youtube.com/watch?v=94znzVAK02Y 
 
I'm by no means soliciting donations (although if you want to donate, it is of course greatly appreciated!); I just wanted to share this with you all because it has truly turned my race into so much more than just a race.  ]]></content:encoded>
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