Beth and Yanti's 2010 Manatees--Closed (Page 14)

Yes it is a little pirate ship! and the other thing is a hijacked road sign that someone has gamely swum out with 'speed camera area' !! not when i'm swimming though...

Temperature down here in summer ranges from 8-32 celcius, which is about 45-90 degrees, average about 65 I'm guessing.  But the water is cold because we're close to the antarctic, around 50-60 degrees.

Family is now largely over the gastro bug, but have to say I'm feeling a bit weakened by it, will be examining med students all day tomorrow so a few days without training oh well, maybe in true Bridget Jones fashion I should have lost a bit of weight!

I love hearing about everyone else's training ups and downs, keep posting manatees!


Melyssa

Melyssa, can I come visit you?  It looks beautiful where you live! I have friends that are in NZ just now and also one old friend that lives there (But she refuses to stay in touch )

Did everyone have a nice weekend?  I managed to get in a bike and a run!  Haven't ridden my bike at all, well hardly since last October, but now that's two full weekends of bike riding!  YAY FOR T.I.T.S!!!  I rode a nice river trail near where I live, it's about the only one open in the area. The rest are all closed to due to flood warnings.  I am about .5 miles into the ride when I see this sign:  "If bothered or harassed whilst walking on the trail, please call 911"   Apparently some crazy fella has been screaming and threatening people on the trail while they are on it.  This is the 1st time I've considered buying a gun. 

Hi, Tinky!

Hi, Yanti!

tinkerbeth - 2010-01-25 10:07 AM

1stTimeTri - 2010-01-25 10:55 AM

Hi, Tinky!

Hi, Yanti!

Hiya Philthy!  thanks for stopping by

Always great to "see" you two!

This is what i do as well - seems to work pretty well

*helped ya out there*

If I may respond - it depends on your goal and training plan.  I would check this out for some lite reading to get some answers -

http://www.runnersworld.com/article/0,7120,s6-380-381-386-236-0,00.html

Thanks Phil!

this looks like a great resource, i've bookmarked it for future reference   and you are absolutely right about the approach being dependent on an individuals training and goals

as for me - back in October of 2008, when i decided to get serious about the run and frankly to quit complaining about how much i hated to run - some dear friends threw down the gauntlet and nudged me into doing a 1/2 mary - they assured me it would be fine to do walk intervals during the race

so - i got busy, (i looked back at my logs - unfortunately i wasn't as disciplined about recording the specifics of my training back then as I am now)

Based on the entries I did make, it looks like I started with a 5 min walk to warm up and then went to 2 min run/ 2 min walk intervals.  Over the course of the next month, I started doing the 5 min warm up with a run and still the same intervals.

I would stick to the same ratio and times for a week or so, really I went based on how my body was feeling – I would then increase the amount I run in the beginning – by the time I did my ½ mary in January, I was able to run the first 2 miles and for the most part stick to 4 min run/2 min walk intervals

After my stress fracture in may I was not able to run again until nearly September – I basically used the same approach to rebuild – although I now usually stick to a 3 min run and a 2 min walk interval.  It just seems to work better for me than 4:2 – not sure why.

I’ve built to the point that on a flat course I can run the first 17 min, I then walk 3 and go to intervals from there – once I’m comfortable with the 17 min for a couple of weeks, I’ll increase it by 10% - get comfortable with that time and so on

One note, is that I try and always record what I did – what the intervals were and my overall pace – that way I can better track my progress

Not the most traditional approach and I’m not saying I would recommend it necessarily – I’d highly encourage  you to review the info Phil posted and then adapt to what works for you.

Here’s a link to some info on the Jeff Galloway run/walk approach as well

Thanks Phil!

this looks like a great resource, i've bookmarked it for future reference   and you are absolutely right about the approach being dependent on an individuals training and goals

as for me - back in October of 2008, when i decided to get serious about the run and frankly to quit complaining about how much i hated to run - some dear friends threw down the gauntlet and nudged me into doing a 1/2 mary - they assured me it would be fine to do walk intervals during the race

so - i got busy, (i looked back at my logs - unfortunately i wasn't as disciplined about recording the specifics of my training back then as I am now)

Based on the entries I did make, it looks like I started with a 5 min walk to warm up and then went to 2 min run/ 2 min walk intervals.  Over the course of the next month, I started doing the 5 min warm up with a run and still the same intervals.

I would stick to the same ratio and times for a week or so, really I went based on how my body was feeling – I would then increase the amount I run in the beginning – by the time I did my ½ mary in January, I was able to run the first 2 miles and for the most part stick to 4 min run/2 min walk intervals

After my stress fracture in may I was not able to run again until nearly September – I basically used the same approach to rebuild – although I now usually stick to a 3 min run and a 2 min walk interval.  It just seems to work better for me than 4:2 – not sure why.

I’ve built to the point that on a flat course I can run the first 17 min, I then walk 3 and go to intervals from there – once I’m comfortable with the 17 min for a couple of weeks, I’ll increase it by 10% - get comfortable with that time and so on

One note, is that I try and always record what I did – what the intervals were and my overall pace – that way I can better track my progress

Not the most traditional approach and I’m not saying I would recommend it necessarily, but it worked for me  – I’d highly encourage  you to review the info Phil posted and then adapt to what works for you.

Here’s a link to some info on the Jeff Galloway run/walk approach as well

http://www.jeffgalloway.com/training/beginners.html

---------------------
LOW FAT ALFREDO SAUCE
---------------------

  1 tbsp. butter (butter)
  1/4 c. flour
  1 tsp. salt
  Pinch nutmeg
  3/4 c. grated Parmesan cheese
  3 c. low fat milk
  1/2 tsp. pepper
  Cooked fettuccine

Melt butter-butter in saucepan over medium heat. Add flour;
cook, stirring, 1 minute. Whisk in milk, salt, pepper and
nutmeg. Bring to a boil, whisking; reduce heat and simmer,
stirring occasionally, for 5 minutes. Toss with Parmesan
cheese and cooked fettuccine.

I also threw in some diced chicken - it was a hit!

---------------------
LOW FAT ALFREDO SAUCE
---------------------

  1 tbsp. butter (butter)
  1/4 c. flour
  1 tsp. salt
  Pinch nutmeg
  3/4 c. grated Parmesan cheese
  3 c. low fat milk
  1/2 tsp. pepper
  Cooked fettuccine

Melt butter-butter in saucepan over medium heat. Add flour;
cook, stirring, 1 minute. Whisk in milk, salt, pepper and
nutmeg. Bring to a boil, whisking; reduce heat and simmer,
stirring occasionally, for 5 minutes. Toss with Parmesan
cheese and cooked fettuccine.

I also threw in some diced chicken - it was a hit!

tinkerbeth - 2010-01-25 1:59 PM recipe

Rebecca - a couple of weeks ago you asked for my low fat alfredo sauce - sorry for the delay - but here it is, i thought i'd share it with everyone

---------------------
LOW FAT ALFREDO SAUCE
---------------------

  1 tbsp. butter (butter)
  1/4 c. flour
  1 tsp. salt
  Pinch nutmeg
  3/4 c. grated Parmesan cheese
  3 c. low fat milk
  1/2 tsp. pepper
  Cooked fettuccine

Melt butter-butter in saucepan over medium heat. Add flour;
cook, stirring, 1 minute. Whisk in milk, salt, pepper and
nutmeg. Bring to a boil, whisking; reduce heat and simmer,
stirring occasionally, for 5 minutes. Toss with Parmesan
cheese and cooked fettuccine.

I also threw in some diced chicken - it was a hit!

 

---------------------
LOW FAT ALFREDO SAUCE
---------------------

  1 tbsp. butter (butter)
  1/4 c. flour
  1 tsp. salt
  Pinch nutmeg
  3/4 c. grated Parmesan cheese
  3 c. low fat milk
  1/2 tsp. pepper
  Cooked fettuccine

Melt butter-butter in saucepan over medium heat. Add flour;
cook, stirring, 1 minute. Whisk in milk, salt, pepper and
nutmeg. Bring to a boil, whisking; reduce heat and simmer,
stirring occasionally, for 5 minutes. Toss with Parmesan
cheese and cooked fettuccine.

I also threw in some diced chicken - it was a hit!

Double
Double recipe for your pleasure.

You're welcome, but, how come you've been getting double-posts within a reply??

Aw thank you! That is so sweet!

I shout my numbers out under the water as I'm doing flip turns.  But I am like you, always losing track.  There are these nifty lap counters you can buy for your finger and I'm wondering if they are worth it. I mean if I can't remember to say a number out loud what are the chances of me remembering to hit a button?