Ken Axford's Group - closed and killin it!!! (Page 10)

 Fruit and veggies- hmmmmmmmmmmm- had a big huge salad for lunch with lettuce, tomatoes, cukes, hot and roasted peppers, plus one slice each roast beef, ham and turkey. I must admit that dinner was just........chocolate covered pretzels. and yes, I'm ashamed, but honest. Friday nights  are not my strong suit.

 In a minute, I am going to make a big huge pot of mushroom meat sauce with homemade meatballs- for the freezer. And that's my Friday.

sounds great, I'll be over in a bit

Sandi- did you sign up yet for the HIM????????????

John- great job with January- onto 2/2008 we go!!

Ken-- 

which part sounds good-- the salad, the meatballs and sauce......or the chocolate covered pretzels?

LOL...    yes

Hey, hope everyone's having a good weekend.

 Sandi, that's a scary story bout the climb. Well i've never done rock climbing before and dont even know what a belayer is, but was planning to go with a friend of mine who's done it once. She said it's really really fun so we were gonna go one of these weekend.

 John good to hear you're getting a better deal with the job. And i really hope you make it into the tri. I just realised the race i'm aiming for is happening on the same weekend, the 20th april, that should be fun.

Hmm all this talk about heart rate monitors make me wanna get one so badly. I've been drooling over the polar s625 for more than a year now but somehow manage to put off the temptations seeing that my running program's been running well so far without it. And on top of that i really liked the feature on their new line the rs800, with running cadence stride and stride length sensor but that model hasnt got much of the cyling function. So because of that i've manage to psyche myself into waiting for a model that have everything haha... but now i really want one so badly, but they're so expensive!

Hey guys and gals!  Thanks for your encouragement on my blogs while I was MIA.  Sorry I have not been very responsive.  Today is the first since Tuesday that I've been able to sit down and spend some time with you guys.  I'm very glad to be back!

It's been a rough week as far as exercising and eating right.  Whew!  I'm so thankful that I don't travel that much anymore.

Today, I'm refocusing on maintaining my BT log.  Also, since I missed the fruits and veggies day, I'll work on that as well as drinking lots of water.  I'm also going to get on my bike that is sitting on my trainer in the living room and will also get out and run a bit.  I think it's supposed to hit 65 today, so I have no excuses.  And for my friends in the colder areas of the country, I will also go in your honor!

Hope you guys all have a great Sunday!

Hey good to see you back terry. I've just finish browsing through everyone's log and i'm very very jealous! Everyone's been so hardworking and i cant even run yet

Hope everyone had a good weekend and is ready to face a new week ahead. Bring it, baby! It's time for me to sit down with my schedule for the week (didnt' do it last night as we had friends over for the football thing) and get an idea in my head for what's in store for me this week.....if I am not mistaken, this is my last week before my 20 week program starts- I've been doing "week one"for the last two weeks, just to get on board with the feel of it all.

I had a beauty of a swim yesterday- not that I looked beautiful= but it is feeling like I can really almost swim like a swimmer!  I think I am finally getting this whole pull thing- at least my lats/shoulders/sides are aching and stiff, which I think suggests I might be.  I forced myself into taking today off- tough for me to take off a week day cause I end up at work all foggy headed-- but I only took 3 days off during January, which I know was not right to do.

 I also think I have determined a tentative swim schedule with my trainer- I will be getting a small bit of extra privelege (ie swimming in a lane during children's red cross lessons) but that makes me feel a ton better about the whole thing.  I am determined to get in that pool three times a week from now till the lake unfreezes if IT KILLS ME. It's my only hope

Hi Mo!  Patience, patience!  Make sure you are healed before you run again.  Besides, you running on your worst day is by FAR better than me running on my best day

Here's what I have planned for this week.  Let's not talk about ALL THE OTHER things I need to get done toinght before I can get to the stretch-- and my ultimate prize for my "day off"-- I am going to read in bed for one hour!! Yippee!  (but I to have lights out by 9 so I can get up and ride at 4:45)

Wow! Cool table, Amy.  How'd you do that?  Oh, that reminds me, I need to get my last run route entered - have you tried the routes feature yet?  Pretty neat - maps it out and calculates distance for you. 

Thanks, Ken, for keeping after me about the HR stuff.  I'm sure I wouldn't have convinced myself that I'm not a sissy for sticking to the low HR otherwise!

Amy, are you using the beginner half IM training plan or something else?  I'm having a hard time deciding just how to time mine.  My HIM is Aug 10 and I'm going to have five weeks of hell schedule at work (actually very cool stuff, just lots of time) from mid June to mid July, right when the plan would have me bumped up to about 10+ hrs per week...  Maybe that won't be so hard to fit in - I'll probably need it!  Too, I'm wondering if it makes sense to make my first HIM my A race for the year or if I should focus on being competetive in something else and just finishing the HIM...

Mo, don't let my climbing story scare you.  Most likely you would be on toprope (rope through anchor above you) instead of leading.  Toprope is much easier to belay.  Still, it is definitely advisable to make sure you go with someone who is very knowledgable and safety-conscious (they don't need to be an expert climber, just really understand the rope systems) your first few times.   In this case, the man was leading (rope below him, protecting himself as he climbs) and missed his clip into one of the bolts, so when he slipped it was a considerable force on the rope and his belayer.  His wife (belaying him) probably had very little experience belaying this kind of climb, and either wasn't holding the rope properly or just startled and let go.

Oh, a belayer is the person who holds the other end of the rope while you're climbing and keeps you from falling too far.   With any belayer it's always a good idea to do a little test fall just a few feet off the ground to make sure they know what they're doing and are paying attention!

Ha!  Just realized I had a dream last night about placing in the Cheyenne Sprint.  Now that's motivating!  That isn't as ambitious as it sounds, by the way.  There might be five or six people in my age group!

Have a good night everyone.  I'll tell you my bike story soon .

good to see some activity from everyone.  It was a quit weekend. 

 Amy, don't feel like you ahve to stick to that schedule exactly.  You can switch around the days and take a weekend day off if you like.  Most programs have both Saturday and sunday as long days since that is typically when folks have the most free time.  (It was interesting to see you had a long bike during the week)  If you would rather take a weekend day off, no reason you can't, just shift everything over one day.

 Mo, I back what terry said about taking it easy.  I know its hard for you, so I'm adding some peer pressure.  PS. if I fly to Malaysia, can I be your date for the concert?

 All right, peeps, I need some suggestions for a good entry level heart rate monitor. Mine is wrecked.  Anyone?

Mo- I want to go check out your spread sheet- I love me a good plan! I'm all about the "list"!

Ken- Don't be surprised at anything you see in my logs! I've got no idea what the hell I'm doing

Seriously, weekday mornings are the longest uninterrupted time period I have for a long ride, like I did today.  Which brings me to my next question- the last few weeks I have been having all three sports' longest workouts at the end of the week (ie longest ride, longest run, longest swim). But this week I switched my long ride to today, and will have my long run Saturday (I think). What is the best plan for this- mix it up OR build up to longest workout all at once in each sport? Help.

For heart rate:  I recomend Polar products.  they seem to be the most reliable on the market.  Th F4 is pretty baisic (ie: cost effectice) but still has all the necessary features.  If you want all the bells and whistles, get ready to fork out a couple hundred bucks.  My opinion is that you need current heart rate, avg heart rate, and max heart rate.  (and stop watch and time which they all have)  That's it.

Regarding your long workouts, It's best to fit them in whenever you can.  However, if you have the option, put your long workouts together and then follow them up with a day off.  example: Saturday - long bike, Sunday - Long run, Monday - off day.  This allows your body a chance to recover from your long sessions and be fresh for the start of the next week.  (the long swim doesn't really matter that much because a long swim is not really all that taxing relative to the other two sports)

If you like splitting up your long days oor you have to for scheduling reasons, just make sure you are taking your day off shortly after one of the sessions so you can recover well.  Hope that helps.

Mo,  help me understand the columns Q1(Sundays) / Q2 / Q3 / Q4.  I'm not exactly following the plan.  It looks as if you listed the workouts that you want to accomplish during the week and are flexible as to when they get done.  is that right?

I like to see the speed work in there.  you're going to smoke the Phuket.

Hope everyone had a good day.  Very tired here, but good!

The HRM I bought on ebay (about $60) is a Polar S120.  Not fancy but so far I'm happy with it.  I guess you can get a bike attachment, too...  Doesn't have backlit display, but I've found I can read it with dim, indirect streetlight and such.