Baowolf's Mentor Group- Closed (Page 12)

Good morning everyone. I'm up once again putting in my work on the bike. As I suspsected, it was simply a matter of adding it to my routine. Unfortunately with back to back doubles this weekend, this will be the last day of AM working out until next week. Ken, thanks for your input on the motivation side...my issue is the amount of hours I'm working, not motivation. My AT tear has me excited to train for the first time in years...I'm just finding that balance of rest and keeping the family happy!

For those who remember from last session...I'm dealing with more weight loss stuff from my wife. She had a tough end of the semester and came off of her diet for about 10 days...then lots of family parties and the results were similar to mine...not a lot of weight loss. The conversation came up (again) about focusing on diet and putting exercise on the backburner. Her field hockey season is over now so its Crossfit and Tabata classes exclusively...she'll even admit that classes are getting easier but wants to drop them to lose more weight. I'm totally baffled again. Once again, I tried to explain that being more active with an extra 20lbs on you is MUCH better than 20lbs less and not being able to do what she can do right now. I think it stuck for now...but I wish she'd stop saying she wants to stop exercising for weight loss when exercising make her happy!

My numbers are what they are. For someone who's not cleared to run and got readjusted to working this month...I'll take it. Swim workouts went from 750-1500y this month, bike from 20-32 miles...smart and steady improvement (FYI, I must've hit a wrong button on strength training at some point...there's no way I did 30 hours...dropped it to the likely correct number)

Swim: 9000 Yd

Bike: 7h 00m 08s - 90.14 Mi

Strength: 3h 00m

Elliptical Training: 3h 25m

Here are my may numbers. not great for a HIM prep, but they are what they are:

Swim: 5h 53m - 21800 Yd

Bike: 12h 00m 58s - 201.03 Mi

Run: 6h 54m 33s - 43.37 Mi

Did a very warm 7 mile run this AM. Went out at 6:30 and it was already 80 and humid. I'm not fan of the hot & humid weather, and this was not much fun. did a bit more walking than I wanted to, and my left calf cramped up about half the time. So, all in all a miserable time had by all . Definitely needed more water. Tomorrow will be a long bike w/ a short run afterwards.

Hope everyone has a great day. High temps here forcast at 95 or so w/ humidity to match. Looks like a nice day to stay inside.

Go Ken!

May totals:

Bike: 13h 08m 15s - 181.29 Mi

Run: 8h 19m 53s - 44.86 Mi

Walking: 7h 45m

Yard Work: 5h 45m

Off to do more of the last two...taking Katy the dog to park and mowing the yard.

Well, I need more practice w tire-changing. Lol. Got the tube & tire on rim w no prob. Then went to put the tire on the bike...and was suddenly confused to why my chain was all criss-crossed. LOL Oh my word...all this in the comfort of my own garage. Eventually got it. Took longer than when I changed it off the side of the road. Ha.

You all amaze me with your training and experiences and am very fortunate be a part of BT! Love the motivation & comraderee within this group! Super DUPER excited about your HIM Ken! GO GO GO!

Swim: 6h 06m -15350.75 Yd
Bike: 20h 56m - 301.77 Mi **
Run: 11h 46m 54s - 72.61 Mi
Strength: 2h 20 Hr

* *I've never ridden over 300 mi! So ecstatic about 301!

Heading out for a 90 minute run before the heat hits!



Edited by EV3110 2013-06-01 9:14 AM

Steve, love the pool!

Jay - thank you so much!! Team Estrogen had petite wetsuits for plump women, but I didn't want to spend $300. Checked out the rental place and they had used petite suits for sale. They're sending me two sizes - one will definitely fit - I'm so excited.
Haven't been lifting - just didn't know what to do - lift or the workouts that just involve body wt. (step ups...). Just read Racing Weight by Fitzgerald. He recommends using a wt that you can do for 4 reps. He says no point in doing the higher reps as the tri workouts do the endurance work - lift for power.
So now I feel free to lift some more.
Don't understand stopping physical activity to lose weight. Can she cut some calories somewhere from her diet.

Mitch - congrats on the 100 mark. Those kinds of things keep training fun.

Elena - congrats on 300 mark for biking, see above. I need to stop avoiding learning some basic bike maintenance - great you have that ability.

Samantha - really exciting to know that you were a newbie and now are doing an IM. Some people come here fit enough to jump into a HIM, so you are inspiring.

Tri-solar - I'm going to try the buoy thing.
While talking to a friend about swimming I made arm gestures simulating my stroke. She was very animated that it was all wrong, she had been a competitive swimmer. She gave me advice and I've been walking around practicing - weird I know. I'm going to try what she said, but with only two weeks before my sprint I might just go back to what I was doing. I didn't go to fast, but I stayed afloat and heading in the right direction.

I'm bummed about not losing any weight in weeks. As a newbie (not counting sprint 5 years ago which I just survived) I'm doing more cardio than ever and while not recording calories I know I am making decisions all the time to avoid a food or to limit portion sizes. Even if I could drop the vanity part, I know tri's would be easier if I could drop 25 lbs. Hate being a menopausal woman.

Mitzi

May Totals:

Swim: 6h 47m - 8900 yds
Bile: 7h 12m - 96.64 miles
Run: 5 h 35m - 22.9miles
Wts: 1h 45m
Walk: 40 mins. (day I couldn't run due to pain)

Would be great totals for a week, and distances are sad compared to the times, but I'm trying not to judge myself so harshly. Am really happy that I have been consistent and haven't missed a scheduled day, though I often miss a swim resulting in 8/9 workouts a week.

Total Swim29500.00 yards11h 40m 52s
Total Bike692.36 miles45h 40m 12s
Total Run86.58 miles18h 16m 05s

My numbers are pretty good. The run is definitely not where I want to be but I'll take all the rest. I wish I could add the 115 bike to this month to push me over the 700's.

Did a 5k swim continuously last night. 4225 in 1:37, so I feel good about that. Today is 40 miles ride and 3 hour run where I hope to get in 15 miles. Tomorrow swim 2800 and ride 115. Taper is only hours away now.

Mitzi- you are doing well. Not missing workouts is a huge contributer to overall success. I'm so glad I can be inspiring to you or anyone else. I thank the Lord daily for where I am today.

Carol - I love the frame idea.

Ken - definitely can't wait to hear about your race. Prayin for you!

Mitch - great run miles this month.

Jay - so glad you'll be running soon. Admire your disciplin to get up In the mornings to train.

Elena - your tire changing is turning into epic adventures. You are Gonna be a real pro.

Mike - two weeks! We are in a similar place with our run miles being low for race day, but I believe you will be better than you expect.

Jared - welcome back.

Courtney - thanks!

My friend ran the 10k today and was 6 min. Faster than last year.

Have a great weekend.

Edited by anthalynn 2013-06-01 2:49 PM

Here's my May total's.

Swim: 3h 39m 31s - 9750 Yd
Bike: 15h 40m 42s - 278.49 Mi
Run: 16h 46m 05s - 119.8 Mi

My swim distance and times are off. I am not sure what happened there. I am going to have to check my other logs.

Nice numbers everyone! Here are mine.


Swim: 34m 43s - 1500 Yd
Bike: 2h 54m 50s - 52 Mi
Run: 2h 30m 16s - 18.48 Mi

Not too impressed with my numbers for the month, but I am getting my enthusiasm back to get out and train. I think life had my spread a but too thin thru May. Anyway the good news is there isn't too much room to go backward so I should beat my times next month.

My wife asked me to go swimming last night. She was asking me advice and I barely know what I'm doing. Just told her to focus on looking at the bottom of the pool and kicking less for now. I remember a few months ago when I was starting to swim and how frustrating it is to go 25 yards and be totally out of breath. My wife would just go, take a small rest and and then go again. She was out of breath, but that didnt stop her. I'm real proud of her and the determination she showed.

Keep training hard everyone. Don't get discouraged with weight or life getting in the way. Do triathlon or what ever exercise because you enjoy it. Just stay consistent and have fun!

Nice numbers everyone! Here are mine.


Swim: 34m 43s - 1500 Yd
Bike: 2h 54m 50s - 52 Mi
Run: 2h 30m 16s - 18.48 Mi

Not too impressed with my numbers for the month, but I am getting my enthusiasm back to get out and train. I think life had my spread a but too thin thru May. Anyway the good news is there isn't too much room to go backward so I should beat my times next month.

My wife asked me to go swimming last night. She was asking me advice and I barely know what I'm doing. Just told her to focus on looking at the bottom of the pool and kicking less for now. I remember a few months ago when I was starting to swim and how frustrating it is to go 25 yards and be totally out of breath. My wife would just go, take a small rest and and then go again. She was out of breath, but that didnt stop her. I'm real proud of her and the determination she showed.

Keep training hard everyone. Don't get discouraged with weight or life getting in the way. Do triathlon or what ever exercise because you enjoy it. Just stay consistent and have fun!

Samantha I edged you out on swim and run miles but you kicked my butt in bike miles 8). Yay you have made it to taper 8). You may think the first week of taper that the miles did not drop off all that much and it will still be work, but by the 2nd week you will be ready for the race.

As for the swim I was happy with a sub 20:00 1000 yard swim. And my 100 yard ladders have been going alright. The last two swims I was complete noodle arms by the end, so I am getting in all that I can for now. 60 mile bike ride today was very long, had to take a lot of breaks towards the end, but got it done. I am thinking that tomorrow's 9 mile run is going to be pretty taxing.

I found that I do not lose weight from cardio until my workouts get longer than 1 hour. It is hard to not completely eat the fridge after a long swim or long bike though. Even with some parties and poor choices I lost 5 pounds in May. Hopefully I can lose at least another 5 pounds in June.

So excited for Ken! Can't wait to hear how things went.

Nice numbers out there.

Here's my May totals. Pretty happy considering I'm not training for anything specific.

Swim: 2h 30m - 7500 M
Bike: 3h 53m - 80.6 Mi
Run: 14h 33m 50s - 100.15 Mi

Steve - I can't believe you beat my swim yards, but 500...grrr and you kicked my running butt. Unbelievable. Still think I'll have a faster IM time than you? No freakin way. So happy for you!

So I got my bike and run in today. Had a scare on the run at mile 12 when my left calve did a crampy painful thing. Stopped me in my tracks. I walked for a bit, then started back up and it seemed okay. It never really hurt again but both my calves are very, very tight. So I'm icing them now. I think I will forgo my swim tomorrow and just get the 115 mile bike done, then taper will officially start. I ready.

Go Ken go!

hopefully Ken is either out of the water or close to it at this point. Can't wait to hear about it.

Did a good 46 mile bike this AM. VERY windy along the route, and it made it a real challenge at times. Was blown about the road on one section where the road is right along the ocean. Beautiful day for it though, and you'd have thought eveeryone in town was out running or biking today. Amazing how many people were out today.

Biggest obstacle on the ride other than my Garmin dying at mile 1 was this group of turkeys on one section of road that had no interest in moving out of my way. The big tom turkey was enormous, and would unlikely fit in any oven I could think of

Off for a walk with the famiy, some lacrosse games, then a short run later today. Hope everyone has a great day!!!

Ken's probably on his bike by now right? Woohoo!

Mike: that same group of turkeys were in my parts during my last ride! Lots of little fluffy ones!

Mitzi: glad you found a suit! Do give your opinion if your read when you finish!

Mitzi's & Jay: re weight loss. I've come to belief in the 80/20 rule of fitness. That is 80% nutrition $ 20% gym/workout. With age I totally see how nutrition has far greater impact on my physique than just exercise... And from our monthly totals you see how much exercise triathletes do! It so hard to mesh good clean nutrition and exercise on a daily/ weekly/ monthly/ basis...SO hard. Jay, I think that's why your wife's focusing on just her diet... B/c it's easier to focus on the one element. Currently my nutrition is poor. Since last year I've slowly added more bread/white flour/sugar .. And left out the important stuff like fresh/raw/uncooked veggies& fruits during meals and well, it shows ..even with 15000 swim yards, 300 bike miles & 70 run miles!!! When we can mesh our nutrition AND our workouts that's when we see changes. Good changes. I'm Still trying too!! Keep encouraging both. She's lucky to have you for support.

Now that I've had a few hours to think it over, I'm highly encouraged by the bike ride I did today. While not full race distance, I felt pretty good when I was done and maintained a 'conservative' pace (17.7) for the ride which is what I'll need to do for the HIM if I'm going to survive the run. May not hit my 3 hr desired time, but felt solid off the bike today, even with the tough wind out there.

Any of our data hounds found Ken's progress or final time on his race yet?

The 9 mile run this morning went ok, still carrying some fatigue, but paced it conservatively. It is much easier to get out of shape than in shape and much easier to get fat than thin. Eat the muffin after church... wow those things have 1025 calories... in a muffin. My daily calorie intake is supposed to be 1200 + some during exercise calories as needed. That allows me 2 carrots for dinner.

These are the results for the only ken in the at results list. Looks like he did great. 4:53 total time.

I overslept this morning, then headed out for my ride and it was pouring rain. I am incredibly tired so I decided, this is crazy, that a 115 mile ride on my trainer was my best option. So I picked up several movies and am pedaling away. I'll be glad when this day is over.

Sounds like a really solid time for Ken!

Samantha, you are going to have so much character!!!!!

Yep, gotta watch the muffins, they are sneaky like that.

Mostly ran 3 mi this morning, but rt. glute pain with every step, and some down my leg just sitting around. Not a new problem, but worse than it has been in quite a while. Apparently relative rest has not done it much good.

Samantha -- you are my new hero for pulling that off. I've done 55 once, and couldn't think about going to 115. Wow. That is amazing.

Steve -- 1200 cal/day? Isn't that a bit low? Hope the carrots were good

Ken put up a 4:53? That is awesome. He must have done really well. He'd be home taking a nap before I was even close to done at that pace.

Unless ken goes by another name. Does he live in new York?

1200 is quite low Steve. Definitely hope you figured out a way to make your carrots taste epic.

Still pedaling away here. One movie down. Taken was pretty good. Now for part 2. Then I'm gonna watch The Godfather. Taper here I come @ at amazing speed of 14mph. Haha.

Mike - your ride definitely sounds like it was good.

Carol - im sorry you are still having injury trouble.

Hello everyone. Sorry for the late post.

I wish I did finish in 4:53. My unofficial time was 5:42. My timing chip fell off during the swim and I didn't realize it.

I am waiting for Ironman to review the manual timing to give me an official time. I am writing up my race report now.

Long and short of it, Even though it actually was a wet suit legal swim, the chop (not ocean like) but was still really tough. By 11 am it was already 85 degrees and no shade.

Ken, amazing job!!!! Can't wait to read the race report.

I'm so far behind on the posts! Things have actually been great but I haven't been posting. Wed night, hubby and I attended a lecture regarding running a mile from the Canadian record holder and three time Olympian. Ok, anybody, what's the average weekly mileage for an Olympian miler? I want to see if anyone can get it.

Thursday night son had a ball game. Friday, my precious hubby took my son to Atlanta for a baseball tourney and left me home ALONE. Oh Happy Day!!!!! So Friday night and all day Saturday, I took care of my dog, drank wine, ate Chinese, scrapbooked, listened to 3 audio books, and read more of Iron Wars. But today, it was back to being a dadgum grown-up so it was laundry, cooking, grocery shopping, dishes, cleaning - you know, all that fun stuff. At least I got 7.5 miles this morn.

I'm excited because hopefully I can start back to running in the morn. Crazy for me to say that because I'm not a morning person. But temps are cooler if I go out at 5am and I do like going to work knowing that I've got a workout in. I haven't been able to run in the morn because of talking son and a neighbor to school and time is just too tight. But now no school.

Ok, let me see if I can figure out how to get my hours for the month.

My monthly totals
run 56h 47m - 63 00 Mi
strength 8h 15m

Oh, that's not right for running time. Crap, it's too late for me to figure out now; I'll look at it tomorrow. Yes, there is zero swim and bike and that must, must, must change. But I've very happy about the strength because I'm trying to work in mini-sessions for back and shoulders. I've also got a 30+ plank minutes and 2900 crunches for the month.

Night all.

Edited by Pink Socks 2013-06-02 9:12 PM

Awesome time Ken. If you were fully healed and trained up for that I bet 5:20 is not out of your reach.

Puts you around a 12:30 IM if properly trained without gaining too much speed in between.

Edited by Baowolf 2013-06-02 9:07 PM

Pam, what a great day!

I'm upping my training - really worried about my sprint in three weeks. If I get injured so be it, if not I need the extra work just not to be the last one in. Increasing workouts, going to add a mile in at night or an extra ride around the neighborhood to get more comfortable on my bike.

Elena, I've heard the 80/20 for wt loss and it makes sense. I can eat in 5 mins. what it would take an hour to work off.
Mitzi

Edited by MuscleMomma 2013-06-02 11:22 PM