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Stoop Dog's Tri Group - CLOSED for 2010! (Page 14)
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 2010-01-20 5:27 PM in reply to: #2625017 |
Member  182   Flowery Branch, Ga |  Subject: RE: Stoop Dog's Tri Group - CLOSED for 2010!pastoops - 2010-01-20 4:58 PM bwingate - 2010-01-20 1:19 PM LanierSpots - 2010-01-20 7:36 AM Going to try and get caught up with the group this afternoon. I had 150 meetings at work yesterday and since the weather was soooooo nice here for a change, I altered my schedule and got back out on the bike for almost two hours. Biking is so much more fun when you are actually moving.... Got up early this morning and got in a 5K. I am 17 weeks away from the HIM now and I really think its time to see where I am on my times so I know how to build. I ran the 5K this morning in 27.32. Not bad for a fat boy. I am no small guy. I really think it could have been better. I started off a little slower not knowing how my legs, which are toast right now, would do after doing almost 50 miles on the bike the last two afternoons. I really think it could have been under 27 but it is what it is. I will see where I can go from here with it. I believe I will use the walk/run method in my HIM and probably even in the half marathon in late March.. I ran the full 5k this morning. I sprinted (for me) the last .3 which got my heart rate up to 175. I have a long run (for me) in the schedule for this Saturday. I will swim tomorrow and Yoga tomorrow night. Rest on Friday..You guys have a great day and I hope your training is going well..Ryan What's with the apologies Ryan? A long run is a long run no matter who does it. Its designed to gently stress the system and prepare you to run even longer. Ryan...what is your goal for the long run? Time or distance? Do you wear a heart rate monitor? Phil PHil, I am trying a long run every other weekend right now. My basic runs during the week are usually 2.5-4 miles. I am using them to get my pace. I am doing one long run every other weekend and trying to increase it each time one mile. My goal is to keep my pace the same by adding the distance. For instance, My pace is really about a 10 min mile. So I am going to do 6 miles this weekend. My last one was 5 miles and it took me around 55 mins to do. So that was more like a 11 min mile. It was using the run/walk 3:1 ratio..I guess the answer to your question is neither distance or time but pace.... Does that sound crazy? And I have been using a "watch" that has as heart rate monitor on it but I am sitting here unboxing my Garmin 305 now. I finally broke down and bought one. I can get a better picture of whats going on now.. |
| 2010-01-20 5:33 PM in reply to: #2623836 |
Member 182 Flowery Branch, Ga | Subject: RE: Stoop Dog's Tri Group - CLOSED for 2010! SAWFISH50 - 2010-01-20 9:26 AM LanierSpots - 2010-01-20 6:36 AMGoing to try and get caught up with the group this afternoon. I had 150 meetings at work yesterday and since the weather was soooooo nice here for a change, I altered my schedule and got back out on the bike for almost two hours. Biking is so much more fun when you are actually moving.... Ryan That is a good time especialy given you are getting into shape & not at the end of a peak training cycle. Good work!! I noticed in the workout logs if you go down to other sports and click the puldown menu for other sports Fishing is in there. Lets design a fishing workout say... 20 minutes of deep cranking. 20 minuets of draging a carolina rig then a 20 minute cool down fliping Sinko's into the shallow brush. LOL!!! Let me know if you think we need to modify the workout... I guess you could swim laps around the boat every 10th cast???Got up early this morning and got in a 5K. I am 17 weeks away from the HIM now and I really think its time to see where I am on my times so I know how to build. I ran the 5K this morning in 27.32. Not bad for a fat boy. I am no small guy. I really think it could have been better. I started off a little slower not knowing how my legs, which are toast right now, would do after doing almost 50 miles on the bike the last two afternoons. I really think it could have been under 27 but it is what it is. I will see where I can go from here with it. I believe I will use the walk/run method in my HIM and probably even in the half marathon in late March.. I ran the full 5k this morning. I sprinted (for me) the last .3 which got my heart rate up to 175. I have a long run (for me) in the schedule for this Saturday. I will swim tomorrow and Yoga tomorrow night. Rest on Friday..You guys have a great day and I hope your training is going well..Ryan Thanks man. I can feel my self improving and recovering faster now. That seems to be the biggest thing. A few weeks back, after a morning run, I was tired all day. Now that I am getting the right foods, a recovery formula and more training, I feel much better a few hours after my runs and rides.. I know fishing is in there but I think it is what got me in trouble to start with.. But Im willing to try anything.. |
| 2010-01-21 6:29 AM in reply to: #2557655 |
Member 182 Flowery Branch, Ga | Subject: RE: Stoop Dog's Tri Group - CLOSED for 2010! Back up early this morning and did intervals on the treadmill. 4.5 miles in 45 mins. 3:1 ratio run/walk. I ran at a 8.75 min pace for three then walked at 4.3mph for one. Heart rate stayed the same each interval. Climb to 155-165 durning the run and drop to 130-140 by the end of the walk. Felt strong. I only had 45 mins this morning or I would have continued. Swimming this afternoon. I will be sore after that. Good thing tomorrow is a rest day for me. You guys have a great day and train hard. Ryan |
| 2010-01-21 7:25 AM in reply to: #2557655 |
Regular 454 | Subject: RE: Stoop Dog's Tri Group - CLOSED for 2010! How are you liking the Run Walk method? I used it alot to get to where I could cover the 5k distance again when I started back. I still have been walking a minute or two every mile even on the short runs it seems to help alot. I take more walk breaks on longer runs of 5 miles or more and when I ran 8 miles a few weeks back I did a 4:1 ratio it worked well. I think it is a great way for us getting back into shape to build a good base and stay injury free as well as make more progress in a shorter time than we could if we just tryed to run the entire given distance. Edited by SAWFISH50 2010-01-21 7:29 AM |
| 2010-01-21 11:21 AM in reply to: #2624989 |
Veteran 105 Tucson | Subject: RE: Stoop Dog's Tri Group - CLOSED for 2010! GoGoGo, man I wish I could run like you. Or even had the motivation to run like you. I'm getting better but still struggling. I think I'm one of these people that expects to much to soon. I really just started training 1 month ago. My 5K time on a hilly course was 29:30. Any advice for me. I really need to improve my run time. 57 days untill my first sprint Tri. Thanks GoGoGo.  |
| 2010-01-21 11:23 AM in reply to: #2625799 |
Veteran 105 Tucson | Subject: RE: Stoop Dog's Tri Group - CLOSED for 2010! William, how's it going man? I ordered the book this morning. Did 2 day delivery, should have by Saturday. Cool, thanks! |
| 2010-01-21 11:55 AM in reply to: #2626407 |
Regular 454 | Subject: RE: Stoop Dog's Tri Group - CLOSED for 2010! Masi 68 - 2010-01-21 11:23 AM William, how's it going man? I ordered the book this morning. Did 2 day delivery, should have by Saturday. Cool, thanks! Scott You'll love it, I did. I expect to much to soon also, as I put it in my "Deamons" post. If it makes you feel better your still faster than I am and I have been back seriously training since first of November. Positive Note: I hit the 20 # lost mark this morning. Starting weight was 195# this morning scale was @ 175# I'm reading "Brain training for runners" right now and have "Born to Run" on deck and Lance Armstrongs "It's not about the bike" in the hole. Anyone else reading any good books that relate to what we are doing here? Two I recomend that I have read and still use as reference alot are. 1) CHI-Running (great book to help you improve you running form and prevent injury) 2) Burn the fat feed the Muscle. (E-book google it....One of the most complete balanced nutrition books you can read.  Edited by SAWFISH50 2010-01-21 11:59 AM |
| 2010-01-21 12:17 PM in reply to: #2557655 |
Regular 454 | Subject: RE: Stoop Dog's Tri Group - CLOSED for 2010! Scott Put this on your Ipod it will help OOOOOOOOOOOOOOOOO RAAAAAAAAAAAAAAAAA!!! http://www.youtube.com/watch?v=qPwsA5vnZ-w&feature=related Semper Fi |
| 2010-01-21 2:48 PM in reply to: #2557655 |
Expert 1104 Canada | Subject: RE: Stoop Dog's Tri Group - CLOSED for 2010! Had a full work day...no a snowstorm!! No workout for me...an unplanned rest day. Working this weekend, hopefully will be able to squeeze in some training.Half Mary in 2.5 weeks...The hypothermic Half...named for good reason!!!! |
| 2010-01-21 2:59 PM in reply to: #2626404 |
Expert 1104 Canada | Subject: RE: Stoop Dog's Tri Group - CLOSED for 2010! Masi 68 - 2010-01-21 1:21 PMGoGoGo, man I wish I could run like you. Or even had the motivation to run like you. I'm getting better but still struggling. I think I'm one of these people that expects to much to soon. I really just started training 1 month ago. My 5K time on a hilly course was 29:30. Any advice for me. I really need to improve my run time. 57 days untill my first sprint Tri. Thanks GoGoGo. Scott, I am not an expert, not a coach, I don't win races, so I would not trust any advice I give! Nevertheless, as you may have noticed from this thread, I am never short of opinions. You're statement about "expecting too much, too soon" is probably right on! Briefly, what is your athletic history? None? Somewhat active? College level soccer? etc. Important to assess previous levels of fitness & "athletic mindset". What are you doing right now? How many runs per week? How long (miles of time)? Treadmill or outside? Speed by dreadmill or GPS or feel? What is the weekly structure of your runs? Long run weekend, etc. Finally, are you doing any resistance or cycling? I realize you have probably said this multiple times, but it helps to try & write it down, if you have a plan. If you wish to put it in the thread , for others to view, fair enough. If you want to PM me & I can make a suggestion by PM or thread. Richard PS. Phil, the boss, may have a few comments, as well. I don't want to step on his toes! PPS. the Bt site has a number of running programs, from couch, etc., which you could look at. Edited by GoGoGo 2010-01-21 3:00 PM |
| 2010-01-21 3:07 PM in reply to: #2626515 |
Veteran 105 Tucson | Subject: RE: Stoop Dog's Tri Group - CLOSED for 2010! Cool, thanks William. I read "It's not about the Bike" several years ago, excellent read. Thanks for your motivation. Semper Fi! |
| 2010-01-21 3:34 PM in reply to: #2627207 |
Veteran 105 Tucson | Subject: RE: Stoop Dog's Tri Group - CLOSED for 2010! Thanks GoGoGo. I guess what I'm saying is I suck at running. It's my worst of the three events. I'm doing lots of cycling and have for several years now. Finished last years El Tour de Tucson (109) miles in under 6 hours. I can swim. Should do the 825 yard swim in 12 minutes or so. I responded to Phil's (pastoops) if we would like a training guide and responded with 100 words or so. I'm also keeping a detailed log on Masi 68 homepage, training and nutrition. I don't want you to feel like your stepping on Phil's toes. I was just complementing you and making some conversation. I'm sure Phil is as busy as I. It will all work out. I know what I need to do...Run more. Fartleks, intervals, speed work, track work, sprints, more group runs, more 5K's and 10K's. More rest and recovery. I could do the sprint today, I just want to do well, that's just how I roll. Thanks GoGoGo. |
| 2010-01-21 3:59 PM in reply to: #2627338 |
Expert 1104 Canada | Subject: RE: Stoop Dog's Tri Group - CLOSED for 2010! Masi 68 - 2010-01-21 5:34 PM Thanks GoGoGo. I guess what I'm saying is I suck at running. It's my worst of the three events. I'm doing lots of cycling and have for several years now. Finished last years El Tour de Tucson (109) miles in under 6 hours. I can swim. Should do the 825 yard swim in 12 minutes or so. I responded to Phil's (pastoops) if we would like a training guide and responded with 100 words or so. I'm also keeping a detailed log on Masi 68 homepage, training and nutrition. I don't want you to feel like your stepping on Phil's toes. I was just complementing you and making some conversation. I'm sure Phil is as busy as I. It will all work out. I know what I need to do...Run more. Fartleks, intervals, speed work, track work, sprints, more group runs, more 5K's and 10K's. More rest and recovery. I could do the sprint today, I just want to do well, that's just how I roll. Thanks GoGoGo. OK, whatever you wish. I guess my point is that I think many newcomers to the running world make it too complicated. Your statement about track, intervals....is consistent with this!!! Many times, simplifying is better. It gives you achievable goals & a plan. It will give improvements over time & hopefully prevent injury. This is important as one ages! It's fine to say run more & run faster! That is the ultimate overstatement!! If it was this easy we would all be competing with Heile Galbriesse to break the 2 hour hour marathon record!! Anyway, good luck. The offer is there if you wish to avail of it. R Edited by GoGoGo 2010-01-21 4:41 PM |
| 2010-01-21 4:10 PM in reply to: #2626609 |
Veteran 105 Tucson | Subject: RE: Stoop Dog's Tri Group - CLOSED for 2010! Thanks William, I'll check out the YouTube when I get home. I watched "Miracle at St. Annes" last night. Have you seen that? It was pretty good. |
| 2010-01-21 4:33 PM in reply to: #2627207 |
Veteran 105 Tucson | Subject: RE: Stoop Dog's Tri Group - CLOSED for 2010! Thanks GoGoGo for the BT running programs available. I didn't know about that. I'm so green I get all goofy. Every day I learn something new, about myself, Tri, training and nutrition. Also BT has helped me greatly, everyone has been so helpful. And this group, I dig it. The support is incredible, we all help each other. Even the other night William told me to buy this book, "Know Regrets" How cool is that? It's in the mail. We are all motivating each other, even if we don't realize it. When I saw you running with that frozen Gatorade to that lighthouse I was like WTF! I dig BT and this group. Thanks GoGoGo. |
| 2010-01-21 4:42 PM in reply to: #2627477 |
Expert 1104 Canada | Subject: RE: Stoop Dog's Tri Group - CLOSED for 2010! Masi 68 - 2010-01-21 6:33 PMThanks GoGoGo for the BT running programs available. I didn't know about that. I'm so green I get all goofy. Every day I learn something new, about myself, Tri, training and nutrition. Also BT has helped me greatly, everyone has been so helpful. And this group, I dig it. The support is incredible, we all help each other. Even the other night William told me to buy this book, "Know Regrets" How cool is that? It's in the mail. We are all motivating each other, even if we don't realize it. When I saw you running with that frozen Gatorade to that lighthouse I was like WTF! I dig BT and this group. Thanks GoGoGo. No problem, man, I'm just reading tri'ing & havin' a bit of fun! |
| 2010-01-21 4:56 PM in reply to: #2627496 |
Veteran 105 Tucson | Subject: RE: Stoop Dog's Tri Group - CLOSED for 2010! Me to man. Semper Fi!! I was wondering, are you a hockey fan? I've been a Blackhawks fan since I was about 8-years-old. |
| 2010-01-21 5:04 PM in reply to: #2627429 |
Regular 454 | Subject: RE: Stoop Dog's Tri Group - CLOSED for 2010! Masi 68 - 2010-01-21 4:10 PM Thanks William, I'll check out the YouTube when I get home. I watched "Miracle at St. Annes" last night. Have you seen that? It was pretty good. Never heard of it what is it about? |
| 2010-01-21 5:12 PM in reply to: #2627529 |
Expert 1104 Canada | Subject: RE: Stoop Dog's Tri Group - CLOSED for 2010! Masi 68 - 2010-01-21 6:56 PM Me to man. Semper Fi!! I was wondering, are you a hockey fan? I've been a Blackhawks fan since I was about 8-years-old. No, not much of a hockey fan. |
| 2010-01-21 5:20 PM in reply to: #2627543 |
Veteran 105 Tucson | Subject: RE: Stoop Dog's Tri Group - CLOSED for 2010! It's this unit of Buffalo soldiers in WWll. They get stuck behind enemy lines in Italy and rescue this young italian boy. It's a Spike Lee film, it's on Direct TV. Don't get me wrong, its no "Saving Private Ryan" or "Full Metal Jacket" just something I caught last night while trying to rest a little. Cool, gotta run. Well not run, but gotta go, later. |
| 2010-01-21 8:08 PM in reply to: #2557655 |
Member 182 Flowery Branch, Ga | Subject: RE: Stoop Dog's Tri Group - CLOSED for 2010! Well, I started my swim training tonight. Oh my !!!!! Is there any honor in drowning in the Walt Disney World Lake?  Could happen in May for me. Hahaha. I swam for over a hour and a half. Did some 50 meter laps, some sprints and a few 100 meter laps. All in all is was fun but man, I will be sore tomorrow. I dont think I had enough carbs today for all that swimming. Not after my good run this morning. Need to make some adjustments. If anyone has any good swim drills, I am all ears. I dont care what you have, throw it at me. I will taper off on my bike training for a few week and step up the swim training. I need it much more. |
| 2010-01-21 9:06 PM in reply to: #2557655 |
Extreme Veteran 745 | Subject: RE: Stoop Dog's Tri Group - CLOSED for 2010! Tough swim tonight - managed to do 3000 meters in a little over an hour. Not straight, broken up into sets. And like that old joke, boy are my arms tired. I'm going to keep at this level for a while now and play around with different sets and keep forcing myself to go to the pool. |
| 2010-01-22 5:00 AM in reply to: #2627936 |
Member 182 Flowery Branch, Ga | Subject: RE: Stoop Dog's Tri Group - CLOSED for 2010! bwingate - 2010-01-21 9:06 PM Tough swim tonight - managed to do 3000 meters in a little over an hour. Not straight, broken up into sets. And like that old joke, boy are my arms tired. I'm going to keep at this level for a while now and play around with different sets and keep forcing myself to go to the pool. Wow, 3000 meters is insane. Nice job in less than an hour. Very nice.. I have some work to do with my swim. Lots of work |
| 2010-01-22 6:14 AM in reply to: #2628206 |
| Extreme Veteran 745 | Subject: RE: Stoop Dog's Tri Group - CLOSED for 2010! LanierSpots - 2010-01-22 6:00 AM bwingate - 2010-01-21 9:06 PM Tough swim tonight - managed to do 3000 meters in a little over an hour. Not straight, broken up into sets. And like that old joke, boy are my arms tired. I'm going to keep at this level for a while now and play around with different sets and keep forcing myself to go to the pool. Wow, 3000 meters is insane. Nice job in less than an hour. Very nice.. I have some work to do with my swim. Lots of work Not really insane - look at some of the workouts the better swimmers do - they're up to 5k. My general goal is to keep the swims at 3k or 1 hour, whichever is longer. Right now I just have to get used to being in the water for that long. Right around 800-1000 m I get this wave of boredom and "geez will this ever end" feeling that I have to push through. I have noticed that after swimming 400's, the 300's seem quicker and the 200's just fly by. Felt the same way a few weeks ago when 300 was my longest set. I would love to swim 4-5k per workout, but I just don't have time (well, I have the time to do it, I just don't have the time to explain it to SWMBO) |
| 2010-01-22 11:20 AM in reply to: #2627936 |
Veteran 105 Tucson | Subject: RE: Stoop Dog's Tri Group - CLOSED for 2010! Good job Bruce, I've yet to swim 3,000. Way to go! |
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