kaburns1214 Mentor Group - CLOSED (Page 13)

Oh, and I feel good about my eating so far this week. Probably not perfect, but I've done well.

And no fries so far, which is huge considering they are in front of me 10+ hours a day and are free!!

Bricks will get easier as you do them more often.  Once we get closer to summer, I'll pretty much run off of every bike.  The best way to run well off the bike is to practice running off the bike.

So far so good this week.  Got two morning runs in outside - nice brisk cool runs without too much black ice on the road.  I'm overdressing for the runs which probably means I'm getting used to the cold.

Tonight I go back to the pool for another 1000 yards.  I've got to get my sea legs back, and then I am going to up my yardage considerably.  Last year at my peak in the pool I was doing 3000 yards 3 times a week.

Saturday it looks like I am doing a 10 mile run out on Patchogue Long Island - loop run starting and finishing at the Bluepoint Brewery.

Have a good day everyone.

Hopefully you have good weather for the Saturday's run -- right now looks sunny and not too cold.

Actually, we might be getting snow down here.

Had some stomach distress on my run this morning.  Had to cut it a bit short.

I posted this on my blog blog (www.purringhedgehog.com) and thought some of you might be interested:

My biggest limiter is my body composition. As Coach Doug says I have the body of a swimmer and not of a triathlete. The goal is to get closer to the body of a triathlete without cutting calories so much that it negatively affects my training. The "easiest" way to do this is make sure I consume about 500 fewer calories than I burn on a daily basis -- so the more I train the more I can eat. On top of that the calories I consume should all be "core foods," that is lean meats, fruits, vegetables, nuts, seeds, lean dairy, and legumes. The only time I eat non-whole carbohydrate dense foods such as breads, grains and sports nutrition is during a window before, during and after my training. If you're interested, a lot of this is explained at www.thecorediet.com.

From just existing I burn about 1750 calories a day, you then add to that calories burning in training and subtract 500 to get a target calorie count for the day. The problem becomes rest days, such as yesterday, when I have no training to offset the calories I consume. The goal was, therefore, 1250 calories -- I came close but not exact.

Here's what I ate:

Breakfast - 6:30 a.m. -- Egg white omelet (69 calories / 1 g carbs / 14 g protein / 0 g fat), Spinach (8 calories / 1 g carbs / 1 g protein / 0 g fat) and an apple with cinnamon (72 calories / 19 g carbs / 0 g protein / 0 g fat)



Running Total - 149 calories

For work, I pack all my meals and snacks up at home and carry them to work in my big neoprene bag.

Here's the stack:



Morning Snack - 10:00 a.m. - Greek yogurt (100 calories / 7 g carbs / 18 g protein / 0 g fat, Banana (150 calories / 26 g carbs / 0 g protein / 0 g fat) and 1/4 cup Walnuts (164 calories / 3 g carbs / 4 g protein / 16 g fat)



Running Total - 518 calories

Lunch - 1 p.m. - 4 ounces of Grilled Chicken Breast (0 g carbs / 35 g protein / 4 g fat) & Steamed Broccoli (3 g carbs / 3 g protein / 1 g fat)



Running total - 728 Calories

Afternoon Snack - 4 p.m. - 1/4 cup almonds (207 calories / 7 g carbs / 7 g protein / 18 g fat), Celery (28 calories / 6 g carbs / 1 g protein / 0 g fat) and Hummus (70 calories / 6 g carbs / 3 g protein / 4 g fat)





Running Total - 1033 Calories

Dinner (at Bricco Trattoria in Glastonbury - I won't go to a restaurant unless I can look at the menu beforehand, figure out exactly what I can order and make a decision before showing up so I can make sure to keep things in control) -- Seared scallops (155 calories / 0 g carbs / 30 g protein / 15 g fat), Roasted Root Vegetables (117 calories / 17 g carbs / 4 g protein / 2 g fat) and Celery Root Puree (119 calories / 15 g carbs / 0 g protein / 13 g fat)



Running Total - 1424 Calories

The good news: I wasn't famished all day, I completely avoided processed foods and I consumed a wide variety of fruits and vegetables.

The bad news: I ate too much -- not by a lot, but I was still over my calorie target for the day.

I found the whole exercise of photographing my food really useful, so I think I'll do it again next week on a high volume training day just to compare the differences.

Wetsuit Question: 

Currently I don't own one.  Currently I am also fiscally challenged in getting one.  The only place I race is the gulf coast area.  Do you guys think a sleeveless will be worthwhile?  I could get an Xterra one for $99.  Or one off bonktown.  Maybe pick up a sleeved one down the road if I race in colder waters?

I use the $99 Xterra, I also have a full sleeve.  I much prefer the tanksuit and only use the full sleeve when the water is freezing - like swimming in the ocean in May.  By June the water is pretty warm and a sleeeless is totally sufficient for me.

I come from a swimming background and like to be able to "feel" the water, so I've always used a sleeveless (even at IMAZ when the water was 59 degrees).  For Gulf swimming, you're totally fine with a sleeveless.

I was wondering the same thing.  I think I'm going to get a sleeveless one for the upcoming season.  If I pursue HIM & IM next year, then I'll upgrade. 

Can anyone give me some advice on tempo runs?  I am looking to shake things up a bit, but I don't know where to start.  I started running this past July (I mean, I'd never, ever been a runner before July).  I am ready for some speedwork.  Help?!

There's a couple of ways to go about tempo runs -- for all of them it really helps to use HR, although you can use RPE (Rate of Perceived Exertion on a scale of 1-10). 

To prep for your 10 miler, you should be running 20-30 miles per week (which it looks like you're doing) in about 4-5 runs per week.  One of those runs should be a short receovery run (30-ish minutes at a Z1 / RPE 3 intensity) and one of those runs should be a long run (90-ish minutes at Z2 / RPE 5-6 intensity), that leaves you with 2-3 runs to play with.  What I would do is do one "stregnth run," one "tempo run" and one additional 60 minute Z2 run. 

For the strength run I would warm up for a mile at a Z1/RPE 3 pace and then do hill repeats -- 2 minutes as hard as you can up a hill, run out for 3 minutes and back for three minutes at the top and then repeat.  Going up the hill should be hard.  You start with 6 or so of these and increase the number each week (making sure to take rest weeks).  After the 6 repeats, do another easy mile home.

For the tempo run -- my favorites are called over/unders --essentially one mile slow followed by one mile fast.  The way I do these is to do the slow mile in Z2/RPE 5 and the fast mile in Z3/RPE 7.  You start with 4 or 5 miles and build up to 8-9 miles-- a HR Monitor really helps here.   You can also add in half mile and mile repeats as you get closer to race day. 

Your target races are on the longer side, so you want your speed work to reflect your race.  If you were targeting a 5K, something like 800s would be appropriate.

Thanks for the wetsuit advice.

Ok, so Kelly and Trilooney, I am out on the race.  Disney on Ice in Hartford takes control that day.  Tough to not go with the kids when I already have tickets.  There is a run in Bushnell Park in February, Cupids Chase I believe.  I will be doing that one.  February 12th.  Interested?

And Kelly, Bricco's in Glastonbury is awesome.  So isn't just about every restaurant in Glastonbury.  Max Fish, Max Amore, Tango etc.  Not a huge sushi fan, but Sakhura in that same plaza is pretty good. 

thanks for sharing your "day off" diet.  I noticed your morning snack was something like 400 calories.  Is that because you had such a small breakfast? 

Its because I needed to get walnuts in for Omega 3s and they worked well there.  The yogurt, fruit and nuts is a pretty typical morning snack for me.

That's why I go w/ tuna or fish oil caps for my omegas.  Nuts are so darn calorie dense, and not very filling IMO, that I try to steer clear.

Changed it up a bit and played soccer for a couple of hours tonight. I don't think I can hang with you guys when it come to eating and dieting. You are very disciplined. Back at it tomorrow.

I had a completely crap day at work.  I was supposed to wrap up my meetings at 3pm and then go run at the gym.  Well, my day blew up and I ended up working straight until Kel got home around 7.

I didn' t want to do anything but she talked me into doing as much as I could on the trainer, up to 45 minutes.  I ended up getting in 25 minutes before I was just out of energy.  At least I did something, though.

I try.  If I'm not disciplined, I blow up like a balloon, I wish there was a short cut for me or that it was easier. 

Adult league soccer? 

I agree, while I could hardly do a brick for my list this past year, I have been running off the bike now almost 80% of the time and I feel great every time. 

Now, I haven't done it after 56 miles yet, but I am working up to that.  So I know my body will get used to it.

Sometimes thats what you need someone pushing you to get your workout in when you have lost all enthusiam for the day. Its hard, but keep logging something every day and you will feel guilty for not getting something logged.  The guilt works for me.

suck it up buttercup
if we get skinnier now, just think of all the clams we can eat and beer we can drink in september on MV - domt forget to sign up today.

I don't eat clams.  Beer, on the other hand....

Good morning folks.....happy training.  A 6.5 mile run on tap for me today.....Will do this run this afternoon, as I am  getting out of work a little early. 

Shaun, sorry you had a day yesterday.  It's probably easier for you to just work out in the morning, when Kel and I are working out.  That way, it'll just be done.  It's much harder for me to work out at night....

Rizer22 - to bad you won't be joining us on Sunday, but have fun at Disney on Ice!

Uhcoog - Stomach distress on the run? This is something I know all too well.  Mostly for me though, it has to do with nutrition the day before, I think.

Regarding wetsuits, like jsklarz, I own a sleeveless $99 wetsuit.  I personally don't think it's the most comfortable fit, but it does the job.  I have used it in both half ironmans and all of the olympic triathlons I have done, and it is definitely worth it.  I believe I'll get this right, but Kelly had mentioned that the worse my stroke is, the more helpful the wetsuit will be.  My stroke is pretty sloppy, so my guess is it helps a lot. 

I know how you feel. It is indimidating to see some of the posts. But even when I can't keep up I use them to help me stay a little more on track. This is both with the eating and the training. Hang in and know you are doing what you can and that is sooo much better than doing nothing at all. One  thing I learned in my first year of Tri-ing is this is one great supportive family and you are a part of it now.