Dangremond's April 2009 Mentor TEAM - CLOSED (WE'RE BUSY WORKIN' IT!) (Page 13)

Great job Scott!  I just got my DVD too - thanks again Justin!

AND . . .  I crossed the 18mph threshold for the first time on a complete route!!

Merry Monday morninig y'all!

I am really glad to read that everyone got their dvd's.  It is cool to see how effortless they make the swim look in the video.  After several months of practice, that is how I feel (and my times have drastically improved) in the water ~ thanks to the techniques I learned in the video.

I skipped my long ride I had planned on Sunday... The guys that were gonna do the 68 mile course all bailed on me... The other guys riding were going longer (80-100 miles) and I didn't want to go that distance or ride 30 miles alone on roads I hadn't ridden before.  I am sure I will regret not getting the ride in come the 28th... but ~ it is what it is I guess.

I spent the day doing some landscaping/yardwork... getting the yard/house all perfect (according to the wife) for the Graduation Party we are having for my son on Sunday.  She was much happier that I chose to do this instead of spend the morning riding... She promised not to interrupt any more training once we get this behind us.  IMFL is only 23 weeks away... and the a super tough HIM is only 4 weeks away...

I so need to find some focus! (unlike the lack of it I had this morning!) - some days I just can't wake the hell up... frustrating some times!   

I liked Justin's idea to post monthly self-assesments and would be interested in reading yours if you have time to post.  Here's mine for May:

SBR:
I continue to see improvements in the water with each subsequent workout.  (I'm not sure why I ever stopped swimming in the first place.)  Running, which is my weakest, continues to improve as well.  I can comfortably go for 45 mins, which for me, is huge given that in Jan of this year I couldn't even do five mins. Plus, no pesky leg issues - stretching and icing with compression seem to be working well.  Increasing time in the saddle without much issue now that I've found a more comfortable seat.  Planning on demoing the ISM Adamo saddle which has been recommended.  Need to be more consistent with doing core (easy to dismiss when I'm tired) and to introduce some strength training.

Fitness:
Weightloss has been frustrating.  I was hoping to be at around 206 by now, but still clocking in at 212ish.  I've been reminded, however, by both Scott and my wife, that I need to focus more on fitness than weight at this point.  I would still like to reach 180ish range by Oct/Nov.  But, I'm no longer going to worry about the scale.  I know that if I keep eating right and working-out, it will come off.

Balance:
I started excersing due to health issues; triathlons for the personal challenge.  Balancing work/family/personal commitments (not necessarily in that order) is one component that has been especially difficult as of late.  Those commitments have also forced me to postpone some of the earlier races that I had intended participating in.  However, on reflection, I've decided to use the additional training time to push myself even further. I plan on doing at least a couple of sprint Tri's with OWS (one in Aug. and one in Oct.), but the "big one" will be a HIM in Nov.  That's five months away and I think I can ramp up comfortably by then.  If the HIM goes well (and the measure will be finishing without killing myself), then its IMFL in 2010.

As always, thanks to you all for your support.  Here's to a great June!

Agreed - it's inspiring to be a part of this group.

For me?  Well, no running at all during May

But . . . the focus on swim/bike has really paid off, and I'm willing to bet the tradeoff works out in favor of overall improved s/b/r fitness, perhaps even more than if I had been adding running to the mix.

In looking at a ride from May 31st of last year, I averaged 14.67 mph over just 6.6 miles.  Yesterday (a year later) I maintained 18.2 mph over 30 miles.  I spent more time on the bike in May than any month in my history.

I swam more in May than the whole of 2008 or any year prior, and reduced my time per 100m from ~2:30 to 1:50, and I'm proud that I've been able to consistently get up 3x per week to go swimming.  Now to really start working on TI concepts (thanks again Justin!).

For June - I think I might once again try to start running.  I thought things were healing well, but while playing tennis (in retrospect not the smart thing to do) I felt my calf muscle twinge.  I'm hoping (praying) that comfortably-paced flatwork (as flat as I can find around here) will be possible to avoid re-injury.

Thanks again everyone for making up such a great group!

Everybody is awesomne!

I had a rough month staying motivated and getting all my workouts in.  I really am finding it difficult to manage wife, kids, work and training all at once.   Not to mention i switch from days to nights every 2 weeks.  I think that is the toughest part becaue I can not sleep during the day.

I have done 2 5k's in may and swam 3 or 4 times. Not nearly enough I know.

June:  I have a sprint tri coming up on the 21st and I will finish no matter what.  I am going to try and get 2 swims a week in  and at least 2-4 runs and bike. A 5k the 6th and hopefully 1 more.

I read how everybody else is doing and I get the feeling like crap, I need to get my but in gear and I do.  I really do. 

You inspire me greatly. Keep up the good work.

Terps - have you thought about joining a local cycling club to help work in some longer rides?

I think I'll be joining up once the kids' soccer is over (I coach) and I get my Saturday mornings back.

May 2009 Goals:

Log calories 6/7 days/week, 7 would be better. 33%

This area has truly been my Achilles heel and the scale disallows me from claiming it any other way!  I am still hovering in the 185 range.  I tend to be an all or nothing person, which is becoming abundantly apparent looking at my percentages, but in this case I'm going to go the gentle route.  By that, I mean I am going to a.) look at the positives, and b.) formulate a plan using what I've learned about myself in this area. So here it goes:

a.)  I have integrated fish (including fatty fish) into my family's diet at least 2X/week consistently for this entire month.  I have begun to eat avocado.  Both of these were suggested by runner magazine for runners who wish to lose weight.  Also, I did not score 0%...I tried.

b.)  New plan:  ANY tracking = one day of tracking.  Being conscious of what I eat is the real goal, so beginning the day with an eating plan each day will count as a day tracked.  The hope is that I will score 80% on this new goal next month.  So I'm easing up on the rigorous nature of the goal, but upping the expectation in terms of DAILY accountability.

Cardio 5X/week, 6 would be better. 104%

This is why it is so important to review our goals! I truly thought I was a "slacker" in this area...and would you look at that?  104% Yay!  My goal for next month will reflect his by upping to 6X/week with the hope of 80%+ completion.

Strength 2X/week, 3 would be better. 88%

Using Maya and Wii Fit Coach has really helped here.  My arms are feeling a lot more solid and my core is pretty happy as well.  I felt the benefit of this training when I was swimming recently.  I felt like a shark cutting through the water with my magically strong abs...well....they are in there...just a little buried

Complete 80% of planned training. 44%

Hmmm...this is hard! Yes, I'm whining.  I'll try harder next month   I think the 6X/week frequency goal will help.  Also, I'm with dewcubs in the freaking out about the upcoming race category.  I have been squirming and wondering how to get out of it...I think that's when we need them (races) the most!

June 2009 Goals:

Log calories EVERYDAY

Cardio 6x/week

Strength 2X/week

Complete 80% of planned training

Compete in first Open Water Swim triathlon (7/21/2009)

June 2009 Goals:

Log calories EVERYDAY

Cardio 6x/week

Strength 2X/week

Complete 80% of planned training

s: Swim 2000 Yards at least 2x/Week

b: Work up to 1 hour rides with 16mph average

r: This is the month to get up to 9 miles!

Compete in first Open Water Swim triathlon (7/21/2009)

Does anyone know what you put in the T1 area for washing off sand & dirt from the open water swim?  Also, do you put the wetsuit in a bag with the transition items before the race to take with you to the start?  Thanks team!

Take an extra water bottle to squirt the feetsies and a towel (to layout and stand on while transitioning).

And yeah, just be careful not to do anything to tear the wetsuit (maybe its own bag?), but you're right to not put it on until shortly before start, so you won't over heat.

And that's two people racing this weekend!  Good luck Terps and Iceman!  Anyone else?

Okay - wish me luck.  I think I'm going to head out to the high school track to try a slow run and test out the calf.

(first time running in 8 weeks)