Scott's Mentor Group-Closed for training. (Page 10)

I feel the same, I generally do some short easy runs three times in the week leading up to a race just to keep loose. I think that once you hit that point you've trained all that you can. 

- David

I do a 10-15 minute very easy run with a few strides (relaxed sprints of 20-30 seconds in duration) at the end.  The strides allow me to open a bit and get a slight "burn" in my legs.  I've been doing that since high school and I've read somewhere that it helps build up a little lactic acid which will in turn help with the lactic acid that builds up during the race.  I don't know if that's true, but it has been working for me.  

Gareth-Happy Birthday to your wife! Enjoy it!

Matt-Nice ride! I did a little yoga the day before my HM just to lossen up and relax but everyone's different. There's no more training to do so just do what makes you feel best without overdoing.

I just did 50 minutes of yoga and I'm going out for a short run. wish it wasn't so cold.

Happy Friday all.

Wednesday I did 2K in the pool including 4x300 TT to get an average baseline.  Not as impressive as I hoped.  Oh well, I now know what needs work.

Yesterday did 90min Spinerval.  Probably back to the pool today since no running for at least another week.  

As for food and diet, I pretty much train so I can eat guilt free and indulge occasionally.  With my work and travel it is very difficult to eat a near perfect diet.  That said, I've definitely added more fruits, vegetables and whole grains and cut out caffine and reduced my diet sodas intake.

TGIF and have a great weekend.

Craig

Well I managed to get into the pool today, think I found the perfect time of day to go, there was only 7 people in the pool, and only me and 1 other in my lane - perfect!!!

Managed to get 50 lengths done, 1250 metres in 26min, just did straight laps without stopping, tried new breathing technique of every third stroke, but kept reverting to every 2 strokes as it felt more comfortable and natural.

Gareth

Hi all,

Diet.....well, let's just say I am improving.  Eating more veggies, fish chicken and cutting out the bad snacks.  Now eating fruit and almonds.  Still have a nice glass of vino with salmon or tonight is tuna steaks on the grill - we bought them off the boat at noon today!!!  Ok and we got chocolate covered almonds for desert - 2 just for a little sweat.

Had a good workout week with  about 8.5 hours of training in 6 days - will do an easy run tomorrow with a 5 k race and long ride set for sunday.  

First every tri is 2 weeks away - a little nervous but 300 yards at 5:15 several times this week felt good and run is feeling better.

Need a partner to push me a little - I am pushing hard and enjoy the banter on here to keep me going and motivated.

Have a great weekend!!!!

I apologize in advance as this is going to be a little long. These are just my opinions and what has worked for me. By no means is this the bible only way to work on your diet, these are just things that have worked for me.

I didn't put in my 2 cents on dieting because I had to come at it from a completely different angle than almost everyone else on here. Dropping over 100 lbs was mostly caused by completely rethinking the way I ate, when I ate, and what went in my mouth. What I have found that works best for me seems to be a some what paleo diet. I didn't even know that term until someone pointed it out to me about 6 months ago. To make it even easier, it came down to simple math. # of calories you take in - number of calories you burn = weight. The issue you'll find with this is your body will change the rules when you get into a groove with your training and what you used to have to do to burn off what you ate can change. You'll know when this happens and it will be time to either decrease the calories or increase the training. 

I like to stick with low carbs and avoid processed foods as much as possible. As with anything NEVER say you go carb free or fat free, it's not possible. The thing is to control the amounts you take in. Also I try to cut out as much sugar as possible, although I do take in natural sugars in fruits I try to avoid the white stuff. Nuts are some what high in fat, but some are actually good for you. As others have mentioned almonds are good, I also like walnuts that are very high in Omega 3. Just make sure you are not getting the ones that are coated in salt or even worse honey roasted or any kind of coating. These defeat the purpose and crank up the calories.

Rule of thumb, veggies are GREAT! Make sure you find a bunch you like and mix them up. If you eat carrot sticks every day you will very quickly HATE them. So make sure you mix things up. Becareful some of the vegetables you'll find are just starches with little else (corn and potatoes). All fruits are NOT created equal. Make sure you check your sugar contents. Bananas are great for you, but not everyone is into them. Oranges and apples pack some nice punch. Just becareful when you get into the pineapple and melon world(cantaloupe, honeydew, etc...) these are PURE sugar and not so good for you.

As far as meats go, I try to keep my beef intake down, and avoid all fatty cuts. No more prime rib, but I will do the occasional sirloin. If I eat chopmeat, which is almost never, I do the 90% or higher fat free.

The best things I find are turkey and chicken. You can make anything with ground turkey that you used to make with chopmeat and it tastes almost exactly the same, some things better. Turkey burgers, turkey chili, turkey meatballs, turkey meatloaf, all good times. Chicken is also a great fix, but I avoid the dark meat. It's dark because it has a higher blood and fat content. So I try to stick to the breast meat. Stir fry is your friend, and ridiculously easy! Also it takes less than a table spoon of oil to cook enough for 3! You can get lots of great marinades/sauces to put on it. I choose not to marinade as you end up using a ton to soak it in, rather, I will pour a tablespoon on when cooking this way it's on top of everything and you get more of the flavor. When you check the labels, a tablespoon is typically about 40-50 calories so marinating it in 4-5 tablespoons will get your total up where 1 tbsp on top will give you what you want. Also find seasonings you like and pop them on top. Anything you like that will add flavors and not calories is all good.

I eat oatmeal, but I don't buy the prepackaged ones that everyone makes now. They are LOADED with sugar. You'll find you can do much better yourself getting straight old fashioned add a little splenda brown sugar, or cinnamon, throw in some nuts and dried fruits and you are much better off, and it tastes better! Cereals are surprisingly good as well, but you have to watch your calorie counts and sugar/fat. Some go crazy. But you may be surprised that some of the cereals you thought were good are bad (most Raisin Brans) and some you thought were bad are actually good(frosted mini wheats in moderation, not everyday). Also check your milk. Depending on what you are going for you may be getting suckered with your skim, check the sugar content. Some 1% actually has a few more calories but less sugar. They have to add the sugar when they take out the fat to keep the consistnency close.

Eggs are tricky. You'll hear conflicting arguments on the yolk. Some people say you shouldn't eat them because that is where all the bad stuff is. By bad stuff they are referring to the cholesterol and yes this is where the bulk of it is. But the yolk is also where the bulk of the protein is, and nutrients you get from the egg. Face it, you aren't getting a lot from eggwhites, other than hoping to fill up your stomach. This can also be accomplished by a glass of water. Basic rule with eggs is keep them in low numbers. If you eat one a day you are good to go, eat the whole thing. You can push it with 2 but make sure you account for this with other things you eat in the day. 3 is a Magic Number, but not with eggs!

I think I've had pasta 2 times in the last 18 months? And both times I did it was whole wheat. I used to love pasta, but eating it now, the scale JUMPS the next time I get on, so for me it's just not worth it. I will eat brown rice, and when I can find it black rice, but I stay away from the white variety. Potatoes are just starch, they bring very little to the table, and you typically load them up with junk (butter, sour cream, cheese, ketchup, etc...) so for me, again not worth it.

Most important thing is NOT to starve yourself. If you drastically cut down on what you are taking in the body knows it and goes into conservation mode. You have to work 2 to 3 times as hard to burn off what you have in you. And you'll feel like garbage and it messes up your workouts. All in all, a very bad idea.

Last thing is my worst thing, beverages. If you drink fully leaded soda or energy drinks it's like sticking a spoon in the 1 lbs bag of sugar and going to town. You just shouldn't drink them. You need to kick back to mostly water, and if you want throw in some flavoring. This could be actual fruit(lemons, oranges, limes) or you can get packets like Crystal Light. Becareful with the packets. Some of these are not actually 0 calories and it can sneak up on you when you're not looking. Be careful with the Gatorade as well. You ever check how many calories are in that bottle? Kinda scary. If I do Gatorade I will only do G2. I do give into my nemesis, diet soda. I will have Coke Zero or Diet Mt. Dew, my two poisons of choice as I'm not a coffee drinker. I have drastically cut back on these but still drink more than I should.

Now for the big time athletes most of this probably won't be much help. You've got the opposite problem of me, you have to figure out ways to get calories in you so you don't run out of steam. But I hope some of this can help the rest of us out there that are not overly concerned about what gels or bars they need to pack for their next race. I've still got plenty in storage to call upon! 

sorry for being so looooooong!

-Matt

Three days in a row now back at the pool and starting to feel almost back to normal there.

Did 1400m on Wednesday, 1600m Thursday and today did 1800m.  Not going hard at all and just working on steady strokes, gentle push off wall (don't want to aggravate the hip), and only breathing to the left (when I rote my body right my hip screams at me).  I rally think the swimming (or lack of running) is helping the shin splints to relax as well.  Today I did two 100m sprints at the end ... clocked the first one at 2:06, second at 2:08.   My 400m swim of my mini-tri last week was a 9:36 - crazy how much better I feel in only a week of doing rehab stretches.  I think I can do that same swim now in a much more respectable 8:30.  

I have a long workout scheduled with my brother for Sunday morning.  His plans call for a 30 mile bike and an 10 mile run.  My plans were (on my chart prior to the injury a 36 mile bike and 10 mile run) ... as a run is out of the equation I will shoot for 56 miles on the bike and try to finish same time as my brother - we will be doing a new location a 5.1 mile loop with two graded climbs. My new plan is to hit the circuit 11 times (56 miles) ... will try to have my HIM bike nutrition in full effect.  We are starting at 6am ... the pool opens at 9am ... may lap it up after.  

Excited to be moving forward despite the setbacks.

I am going to see Rammstein tomorrow with the wife (who has NO desire to go) ... After work I will do some yoga and take a nap.  Have to do SOMETHING every day - the pool on a Saturday afternoon is a zoo ... weekdays at noon it is empty I have had a 50m lane to myself all week - awesome!  I feel bad when I hear about some of you guys having hard times finding a good pool.  I swim at the Nassau Aquatic Center where they had the Goodwill Games - awesome pool.

5 more weeks till open water swims - everyone get excited!!

Matt,  Thanks for your sharing your thoughts and experiences with food.  I truly appreciate everyone's experiences and sharing their training. 

For me,  I swam 2200 yds this morning.  I have an hour long run this evening.  We actually woke up to a light dusting of snow on the ground this morning.  That is as unfun as it sounds.  High 40's tomorrow so will get my long ride outside.  Happy weekend everyone.  

Ick snow! I drove up to Montreal today and didn't see any. It either melted or only hit the VT side of Lake Champlain

Matt-Congrats on the 100lb weightloss! I find that inspiring! Thanks for sharing your thoughts!

I had a great run tonight! I went out without a planned route or time limit and just ran. I pushed myself harder than I would normally and returned home hurting. I'm starting to feel like a runner instead of a stumbling idiot .

Happy training!!!!!

Where is everyone today? Hope you're all getting a good workout!

I had a short but hilly bike ride today. I wish I was a bit faster but looking back on this time last year on a flat route I was slower by over 1.5mph so at least I'm starting from a better place this spring.

Just finished a 27 mile ride. Average speed on the first half was around 20 mph, second half dropped to 15 mph due to crazy winds and crazy drivers on the road. Kept up an average cadence of 85, but again that was mostly due to coasting to stay safe. Finally getting comfortable on my bike and learning how to use the different positions and gears in an efficient way. 

- David

My brother and I did a brick this morning.  He went for the trifecta - as I can't run I just biked and swam.  We went to a loop as I mentioned in my last post that was "hilly".  Basically it was a 4.2 mile loop that had three hills - one easy one and two brutal climbs.  Most of Long Island is flat so this was a fun challenge that I wish we had been hitting for the past 3 months and not just starting now - I can guarantee that I will be going here A TON between now and my Poconos 70.3.

I know I am bad at hills - I am not small and they slow me to a crawl.  My brother insisted that I stay in the saddle and try to slowly grind up rather than stand and sway (which is what I wanted to do ) and I did whenever he was not with me.  My brother stopped biking at mile 28 and ran a 10k ... I continued on the bike and met him at the car at about the time he finished.  I finished 40.1 miles at a 15.4 pace in 2:36.  My top speed was 37.8mph.  The downhills were blistering fast, I crawled uphill at 6-9mph.  On the second to last loop I screwed up on shifting and dropped a chain ... not cool to drop a chain 1/3 of the way up a climb ... had to hoist the bike and shuffle up the hill (I wanted to run but I don't want to offend the tri gods and set back my rehab) ... Total gain on this ride was 6181 feet ... my Gran Fondo in 2 weeks has a ride distance of 104miles/167k and the elevation gain is 8,500ft/2,800m.  Think I need a spare set of cleats for that ride if I have to shoulder the bike on a climb or two.

We went from the ride to the pool - the plan was to swim a mile.  I felt really good the first 1200 meters and we completed that distance at about 27:30 ... then my body started rebelling the next 150 meters the arches of my feet kept cramping up on me.  I finally got that in check and am working on catching back up with my brother when I got the weirdest and most brutal cramp I have ever felt.  I hit the wall and practically vaulted out of the pool.  I could not get relief from bending, straightening squeezing ... I was in agony (meanwhile my brother swam on while the lifeguards and others looked at me puzzled - I am sorta scary looking) ... The spasm was from my groin threw the direct middle of my quad.  I made my way to the jacuzzi and laid in there in agony until it went away (my brother thinking I went to get changed went to the locker room shower dressed and then was P.O. waiting for me).  Maybe this is why we swim before we bike - never had this happen before ...

Plan for the AM is to swim from 6am-7am and talk to Aquafit Masters to join their group for the next four months to train on Sundays and Mondays.  Cost seems reasonable at $240 for 2 days a week.  The start open water training in June on Sundays which I really want to take advantage of.  I have to "try out" so not sure if I have the chops right now with my one sided breathing and modified kick but I will see.  Drop the kiddies off at school and then a 28 mile bike - hopefully back home by 10am to start my "honey do" list ...

Let's have a great week folks!

Beautiful long ride to the bottom of Mountain road which leads up to Smuggler's Notch Mt. Mansfield.  A 50 mile ride for me.  Took me 2.5 hours.  Glorious head winds in both directions.  That was awesome.  I just finished up with 20 minute run this evening and I am done.  Tired.  Gonna soak a good long time in a hot epsom salts bath.  I hope everyone had a great weekend.  

For those in the group that haven't been posting much; are there any questions or concerns that I or anyone else can help with?  Let me know.  

As a fellow Long Islander I feel your pain on the lack of hills. Where are these 3 climbs you mention? I would love to hit them up. 

- David

David ...

We had been doing our bike training at Hecksher State Park (flat with some wind gusts) and at Cedar Creek (the bike loop from the park to Jones Beach) ... the ride to Jones Beach has three slight rises on the bridges but is basically flat and on neither ride do you ever have to shift.

This Sunday (and Sunday mornings at sunrise are the ONLY day this spot is viable) we rode to SUNY Old Westbury and did the campus loop.  We got there pretty much at sunrise and were about 5 loops in before we saw another cyclist, by 10 loops in there were  LOT of runners (training for the long island half perhaps) and even more cyclists.  The only reason Sundays is the only day this spot works is that it is the only day there is no car traffic.  Since I can not run the Log Island half I plan to be back next Sunday and on the bike at 6am - I will be using my road bike this week and not my TT bike as I want to test over the exact same distance.  Message me here we can meet up if you would like.

Paul 

GOOOOD MORNING!!!!!

(Theme from Rocky plays)

I'm back! It feels good! I missed you guys!!! Last week was a working vacation in New Orleans. My training took a hit as I only got in 3 runs. There were no stationary bikes at any hotels and I couldn't get any alone time to go to public pool. Oh well. I started April off really strong on the workouts and then this trip ruined that. I will hit May with a vengence!

I am heading to the pool today to get back in to my routine. I will do 2000 yds at 2:00 minute intervals. I did 2:05 in April so I am going to step it up a little. I don't know what I lost in the week I have been gone.  

It looks like my second sprint is two weeks away. I am looking forward to it because it will be my first open water swim. The lake will be cold but I hope I can take it for 7-8 minutes. I don't have a wetsuit and will not purchase one. It has a short ride (10 miles, too short I think) and a 5K.

I hope everyone has a good week. I look forward to being back with you all and sharing your victories!

Good morning peeps ...

Add me to the list of sporadic members. I headed down to NYC for Thursday and Friday of last week, touring Pratt Institute with my younger daughter. She loved it. It was a great campus and looks like a very good fit for her ... now she's got to put her portfolio together and see what sort of aid they offer. She gets free tuition here at UVM, but she really wants to be at a smaller campus. It was great to see her enthusiasm, though.

Had a great time in the city as well. I left my Garmin at home, but was absolutely flying through my run around Central Park on Friday.

*****************

My time in the saddle continues to take a very back seat as I power through the meat of my marathon training. I opted out of a ride this morning in order to be as fresh as possible for tomorrow's speed work. Yesterday's 17 miler was disappointing, but they can't all be as good as what my long runs have been this cycle. I want to stay somewhat fresh for my "Track Meet" on Saturday as well. I'm not sure if I've got a sub 19 5k in me or not ... but going to give it my best shot.

I'll hit the pool for an hour tonight after work.

 

Did a 2000m swim - felt good - going to do a mid tempo 20 miles on the bike now ... then lunch.

Have decided to add an Olympic distance tri to my races this year since I have to take a DNS on this weekends half marathon.  Will be signing up for the Mighty Hamptons on September 9th (my birthday) 21 days before my Half Ironman - figure that will be a solid test of my race fitness late in the season.

David - I found a small Long Island based sprint (300 max participants) that is the least expensive tri I have seen here on Long Island ... it is September 8th (and I can not participate) but you may want to check it out.  3/4 mile ocean swim, 10 mile bike (very very flat) and 5 mile run (super flat) ... check it http://townofhempstead.org/activities/triathlon

Thanks for the heads up! Date doesnt work for me but its good to know it exists.

- David

Yesterday was a very good day. My training buddies both got to do the  Irongirl 1/2 in Columbia, MD and both got a PR with a sub 8:40/mile pace. While they were doing that, I ran the 5K coed with one of their daughters and she also got a PR, 31:28, not too shabby for an 8 year old! We set a goal of sub 32 with a hope of sub 30, we were on track for the sub 30 minute 5K when the little one started running out of steam with 3/4 of a mile to go. I was very happy with myself as I was not only feeling great but was able to comfortably talk and encourage her through to the finish line without my usual huffing and puffing in the last 1/2 mile.

Got out this morning and got in a 2000 M swim. I've been able to get my 10X100s down to 1:30 with a 10 sec break and my 10X50s down as well, so this is feeling much better. Can't thank you enough Scott for the advice. I'm feeling much stronger in the pool and trying to build on the momentum.

Also just got done with a 25 mile bike ride at lunch time. Weather is not looking good for the afternoon, the rain is definitely coming, so I wanted to get this in since I didn't get in a ride on Sat or Sun. Was able to plow through with a 17 mph pace, which I will take, but I want/need to get that up to 19-20 consistently to be where I want to be.

Hope you're all doing well and no one is suffering from any cases of the "Mondays".

-Matt

On another note, this is quite possibly the most impressive thing I've ever seen in my life? How do you talk your lovely bride into going to see Rammstein when she didn't want to go? That my friend is true love! I'm thinking you may have a playlist for all of us that will definitely keep us moving to the finish line! How was the show?

Rammstein - du hast

http://www.youtube.com/watch?v=My0HQ0QkGLQ

-Matt