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2012-04-28 5:39 PM
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Subject: RE: Mndymond and Disturbed275's Awesome SBR Group--- Phase 2--CLOSED!
rydergal - 2012-04-28 1:17 AM

I know that's what scares me is that the last 8 months have gone by so fast that the next 4 being the most important will fly by!!!! I'm doing IM Canada ( can you even call it that now that there is the Montreal race too?? lol So...I'm doing Ironman Penticton! ) I've got the swimming and running distances covered so now it's on to the bike! and keeping up the swimming and running!

Half Marathon #3 this weekend, Last time I battled the cold (-20 degree weather) this time I battle the hills around the reservior!!! Hoping to do a sub 2hr (last was a 2hr 02min) but we'll see i've done hill training but not sure it will be enough!!!

Another question so Ironman is definitly my A race....but I have a oly comming up and a HM as well....It's the nature of the beast that I want to go all out and do my best on them..... but my trainer has told me that they are just practice races....eg- practice transitions, nutrition before and during race, gear, etc to get me prepared for IM.....HOW do I wrap my head around this?? I'm having such a hard time in it!! After all it's called a race!!!

First off, good luck with the half marathon this weekend!

Second, unless your coach has specifically told you to take it easy there's no reason not to race your practice races.  While there's nothing like a race setting to aid in practicing transitions and nutrition and you might as well still go hard to see how you do.  If you haven't specifically tapered for a race, just keep that in mind when evaluating your performance.

During my last two years when training for IM I've done plenty of races coming off a big week of training or doing something crazy like riding a century and racing a 10k the day before, but I've still gone as hard as my body allowed that day.  I have the same mindset as you.  It's a race!



2012-04-28 5:41 PM
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Subject: RE: Mndymond and Disturbed275's Awesome SBR Group--- Phase 2--CLOSED!

SportzVision - 2012-04-28 2:37 PM I did a 10K local race today.  I went in a little apprehensive but finished ok, first in my age group! That was a nice little confidence builder.  But more importantly, I felt good, the knee was good and I finished strong.  With the struggles I have had the past two months, I really needed to know I could do this.  Hitting the pool this afternoon and the bike tomorrow.  My first tri of the season is next week in Napa, Ca.  

Sweet! That is a fantastic result and there's nothing like having a good race to bolster the confidence for the next one. Good luck next week!

2012-04-28 8:17 PM
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Subject: RE: Mndymond and Disturbed275's Awesome SBR Group--- Phase 2--CLOSED!
Hi all! Looks like there has been some good training going on! Keep it up!
2012-04-28 8:22 PM
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Subject: RE: Mndymond and Disturbed275's Awesome SBR Group--- Phase 2--CLOSED!
disturbed275 - 2012-04-28 4:39 PM
rydergal - 2012-04-28 1:17 AM

I know that's what scares me is that the last 8 months have gone by so fast that the next 4 being the most important will fly by!!!! I'm doing IM Canada ( can you even call it that now that there is the Montreal race too?? lol So...I'm doing Ironman Penticton! ) I've got the swimming and running distances covered so now it's on to the bike! and keeping up the swimming and running!

Half Marathon #3 this weekend, Last time I battled the cold (-20 degree weather) this time I battle the hills around the reservior!!! Hoping to do a sub 2hr (last was a 2hr 02min) but we'll see i've done hill training but not sure it will be enough!!!

Another question so Ironman is definitly my A race....but I have a oly comming up and a HM as well....It's the nature of the beast that I want to go all out and do my best on them..... but my trainer has told me that they are just practice races....eg- practice transitions, nutrition before and during race, gear, etc to get me prepared for IM.....HOW do I wrap my head around this?? I'm having such a hard time in it!! After all it's called a race!!!

First off, good luck with the half marathon this weekend!

Second, unless your coach has specifically told you to take it easy there's no reason not to race your practice races.  While there's nothing like a race setting to aid in practicing transitions and nutrition and you might as well still go hard to see how you do.  If you haven't specifically tapered for a race, just keep that in mind when evaluating your performance.

During my last two years when training for IM I've done plenty of races coming off a big week of training or doing something crazy like riding a century and racing a 10k the day before, but I've still gone as hard as my body allowed that day.  I have the same mindset as you.  It's a race!

X2 Tera! Good luck with the CPS Half! I'm of the same opinion as Neal with racing leading into your A race. Last summer I did a hard week and did Lake Summerside Oly at the end. I had done a 6hr ride the Sunday before and a 22k run on the Thursday before, wasn't my best race ever but it is good to race on tired legs leading into an IM. Also agree with the point about evaluating your performance, it's hard to step back and take a look at the big picture sometimes, but keep your current phase of training in mind when going into or looking back at a race.
2012-04-28 8:23 PM
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Subject: RE: Mndymond and Disturbed275's Awesome SBR Group--- Phase 2--CLOSED!
kevinbe - 2012-04-28 3:32 PM

SportzVision - 2012-04-29 12:37 AM I did a 10K local race today.  I went in a little apprehensive but finished ok, first in my age group! That was a nice little confidence builder.  But more importantly, I felt good, the knee was good and I finished strong.  With the struggles I have had the past two months, I really needed to know I could do this.  Hitting the pool this afternoon and the bike tomorrow.  My first tri of the season is next week in Napa, Ca.  

Way to go Cynthia.  Great to hear it's coming back around.  Hope you do well in your tri next week!

Nice work Cynthia! Good luck next weekend!
2012-04-28 8:24 PM
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Subject: RE: Mndymond and Disturbed275's Awesome SBR Group--- Phase 2--CLOSED!
Moonrocket - 2012-04-28 8:38 AM

wow - That's so cool your ironman is getting so close!  Do you feel like your training is going well?  I can't remember have you done an ironman before?

Nice workout Kevin!

I just got back from a 22 mile ride- my longest ever.  It took 1:45 since there were crazy winds on the way back.  I feel pretty good (my butt's a little sore.)  My friend invited me to ride with her group so I guess I did okay.  I think I'm going to try and hit the pool today too.  We didn't stop- so the gatoraide was definitely good to have.  (I did have a cliff bar too just in case.)  It was only 40f when we left, which was actually a pretty nice temp.

Nice work! Longest rides ever are very satisfying!


2012-04-28 8:35 PM
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Subject: RE: Mndymond and Disturbed275's Awesome SBR Group--- Phase 2--CLOSED!
Qua17 - 2012-04-26 6:58 AM

Tonight - I'm having friends over to sample several styles of English beer.  I'll be sure to file a "post-drink" report to let you know how it went...

With all those calories - I decided to workout for 30 minutes longer than usual (30 minutes of exercise = 2 beers).  So I did 30 minutes of biking and then a pretty intense swim workout.  I've been trying to change the way I approach my pool workouts, so I am moving more to interval training and skill work.  It kicked my ! At one point - I got passed by someone doing kicking drills while I was doing the crawl.  Turns out, she was the pool director.  We talked after I had regained my dignity and she agreed to couch me...  So, that's good.

Here is my workout - please give me feedback:

500 warmup
10x25 kicking drills
500 Free
10x25 reaching forward to extend my stroke (where you touch your hands in front before the next pull)
10x25 extending the pull to my hip (thumb touch)
500 free
250 cool down

Final question - does anyone have advice on how to reduce mileage to make the most out of a pre race taper.  Right now, I'm in the middle of training for a OLY but I need to start tapering for a sprint next week.  I'm doing about 4 hours of biking, 2 hours of swimming, and 75 minutes of running.  Thoughts?

Looks like a good workout; however, with all the drill work it is always good to try and get some speed work in as well to use the drills that you just did to advantage. Adding a 200-400m set in would be beneficial. Some examples: 4x50 as 25fast/25ez, 25 ez/25fast, 50 ez, 50 fast on 15 SRI, 4x75 as 25f/50 ez, 50f/25Ez. RE: sprint taper. I wouldn't suggest a huge taper down for a sprint because it can make you feel a bit discombobulated. Keep up with the same general number of sessions per sport but reduce the session duration by maybe 20-30%. Also, its good to add in a bit of speed to get your legs into race mode. Even adding 2x3-5min at race speed/effort during a 45min ride with recovery in between is good for example. Running "strides" where you run 20 Cycles of foot strikes at race pace about 6-8 times for a 20-30min run.
2012-04-28 8:38 PM
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Subject: RE: Mndymond and Disturbed275's Awesome SBR Group--- Phase 2--CLOSED!
amhale2000 - 2012-04-27 9:23 AMHey guys, sorry I've kind of dropped off, classes are winding down and finals / papers / presentations are killing me along with being discouraged with a not so great half-marathon a couple of weeks ago.  I'm still trying to maintain a base but decided to change my HIM training program to 20 weeks instead of 22 to reduce the stress.  Not sure what I was thinking coupling that with finals at the same time (and work!).  Did an hour spin on Tuesday and ran 4 Wednesday and yesterday night.  Four on schedule tonight and lots of paper-writing!
If that's the one great thing about medical school...no papers. Ugh. I remember the pain though . I'm in a similar bout with HIM planning/training due to my pain in o' a$$ call schedule. Just try to keep consistent. I know, easier said than done, but you can do it!
2012-04-28 8:40 PM
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Subject: RE: Mndymond and Disturbed275's Awesome SBR Group--- Phase 2--CLOSED!
disturbed275 - 2012-04-27 6:52 PM
rydergal - 2012-04-27 9:51 AM

Whoops! Glad no injuries!

 

I can't believe yesterday marks the 4 months of training left until Ironman!! Wooohoo I can't wait. Looking forward to the long rides on my bike and the first tri of the season in a month!

Careful.  It will go faster than you think! Which IM are you doing again?

IM CANADA!! woo wooooooo
2012-04-29 11:55 AM
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Subject: RE: Mndymond and Disturbed275's Awesome SBR Group--- Phase 2--CLOSED!
I ran 13 miles in 1:41 today.  That's a few minutes ahead of goal marathon pace.  I have 2 more weeks of speed work followed by a solid week of taper going into marathon.  My HIM plan has a run focussed week, followed by bike focus, followed by recovery week, so the recovery and taper weeks will be on the same week prior to marathon.  I love it when a plan comes together.  I still do not know how much biking I will do 2 weeks prior to my A race.  Anyone have experience in this?  How much cycling is too much 2 weeks before a marathon that you're trying to get a pr in?
2012-04-29 7:01 PM
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Subject: RE: Mndymond and Disturbed275's Awesome SBR Group--- Phase 2--CLOSED!

kevinbe - 2012-04-29 11:55 AM I ran 13 miles in 1:41 today.  That's a few minutes ahead of goal marathon pace.  I have 2 more weeks of speed work followed by a solid week of taper going into marathon.  My HIM plan has a run focussed week, followed by bike focus, followed by recovery week, so the recovery and taper weeks will be on the same week prior to marathon.  I love it when a plan comes together.  I still do not know how much biking I will do 2 weeks prior to my A race.  Anyone have experience in this?  How much cycling is too much 2 weeks before a marathon that you're trying to get a pr in?

Nice job on the run today.  As far as biking during taper, feel free to do it but keep it light and easy.  I took a glance back at my logs from 2009 when I ran Twin Cities.  I did a couple of 20 mile rides two weeks out and then raced an Oly (which I wouldn't recommend) the weekend before.  The week before I didn't ride at all.  I know you're trying to build for a HIM, but if you do ride just keep the intensity low so you're not introducing any undue stress on the legs.



2012-04-29 8:03 PM
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Subject: RE: Mndymond and Disturbed275's Awesome SBR Group--- Phase 2--CLOSED!
rydergal - 2012-04-27 9:51 AM

Whoops! Glad no injuries!

 

I can't believe yesterday marks the 4 months of training left until Ironman!! Wooohoo I can't wait. Looking forward to the long rides on my bike and the first tri of the season in a month!

Plenty of time!  Enjoy every moment. Which one are you going to do?



Edited by Qua17 2012-04-29 8:04 PM
2012-04-29 8:10 PM
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Subject: RE: Mndymond and Disturbed275's Awesome SBR Group--- Phase 2--CLOSED!
yogachic - 2012-04-27 1:54 PM

I always feel like I'm perpetually trying to catch up on this thread! That's great- it looks like everyone's training is going well Smile  I just wanted to say that's I'm reading everything... Just sometimes don't have the chance to reply to everything!

I'm heading out of town again this weekend.... This time to visit some breweries in Michigan.  Mainly Founders on Saturday in Grand Rapids and Bells on Sunday in Kalamazoo.  May also stop by some other smaller breweries while I'm up there, and of course getting some (hungover?) bike riding in while I'm out of the city.  

For those of you who love up in Canada or on the Left Coast - know this: Yogachick has OUTSTANDING taste in beers!  Beer Advocate just rated both Founders and Bells in the top 5 breweries in the US.

I am so jealous...I've wanted to stop at those breweries for a couple years but with two kids in the car, I've never been able to make it.  I love those two breweries and want to hear what you thought.  Specifically - are they worth 3 hours extra in the car with three kids?

2012-04-29 8:14 PM
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Subject: RE: Mndymond and Disturbed275's Awesome SBR Group--- Phase 2--CLOSED!
yogachic - 2012-04-27 2:56 PM
Qua17 - 2012-04-26 7:58 AM

Tonight - I'm having friends over to sample several styles of English beer.  I'll be sure to file a "post-drink" report to let you know how it went...

With all those calories - I decided to workout for 30 minutes longer than usual (30 minutes of exercise = 2 beers).  So I did 30 minutes of biking and then a pretty intense swim workout.  I've been trying to change the way I approach my pool workouts, so I am moving more to interval training and skill work.  It kicked my ! At one point - I got passed by someone doing kicking drills while I was doing the crawl.  Turns out, she was the pool director.  We talked after I had regained my dignity and she agreed to couch me...  So, that's good.

Here is my workout - please give me feedback:

500 warmup
10x25 kicking drills
500 Free
10x25 reaching forward to extend my stroke (where you touch your hands in front before the next pull)
10x25 extending the pull to my hip (thumb touch)
500 free
250 cool down

Final question - does anyone have advice on how to reduce mileage to make the most out of a pre race taper.  Right now, I'm in the middle of training for a OLY but I need to start tapering for a sprint next week.  I'm doing about 4 hours of biking, 2 hours of swimming, and 75 minutes of running.  Thoughts?

I guess my question about your swim workout is, why are your swim sets so long, but your drill sets so short?  Usually I see workouts where the swim sets are more comparable to the drill sets.  For example, a 2500m workout might look more like:

200 warm-up
10x100 50 kicking drills; 50 swim
10x50 drill (can alternate drills each 50)
6x100 swim (can do it on an interval, or focus on a different technique each 100 such as lowering stroke count or extending reach or body roll, etc while concentrating on the stuff you worked on for the drills in the previous set)
200 warm down 

The idea (so I've read) is that you're interspersing the drills with the swims so you can practice what you're drilling for each swim set.  And since the swim sets are shorter, you are more likely to practice good technique than if you're only doing 25s for your drills but then 500s for your swims.

Just at thought  I'm by no means any sort of swim coach and in fact rarely swim in pools since I prefer open water!  That's just one thing that struck me with the workout you posted.

 

Regarding your tapering, could you just shorten your usual workouts to 1/2 of your usual distances/ times?  Not counting the race, of course, which also counts as a brick workout/speedwork for your Oly training!

Thanks for the feedback!  The answer to the question is that 1) I hate drills, 2) I need to get some lessons to make the most of the drills.  I know I need to spend more time actually improving my stroke, I just hate doing it.  I will give your workout a try this well.  God knows - my stroke needs it.

2012-04-29 8:35 PM
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Subject: RE: Mndymond and Disturbed275's Awesome SBR Group--- Phase 2--CLOSED!

The last half of the week was not great in terms of training/weightlosss.  I weighed myself on Friday (after my International Beerfest) and it wasn't pretty.  Then, my son had his first official backpacking trip this weekend - so I wasn't able to get in my long run on Friday due to a "run" to REI.  I tried to make up for it on Saturday by hiking almost 5 hours but that only burned calories.  I rushed home on Sunday but only managed 21 of my planned 40 mile bike ride.  Errg... frustrating...

Goals for the week:
1) Eat and exercise well so I can weigh in on Saturday and reach my goal of dropping below 200
2)  I plan to start my taper next week - thanks for the suggestions but will only do a 30 mile bike on Saturday

M - Rest
TU - Run/Swim (short) -
Wednesday - Bike
Th - Swim (long) - plenty of drills
Friday - Brink (short bike/long run)
Sat - Off
Sunday - Bike (Long)

I hope everyone has a great week! 

2012-04-30 6:05 PM
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Subject: RE: Mndymond and Disturbed275's Awesome SBR Group--- Phase 2--CLOSED!

Tera- how was your half?

Kevin- how was your TT?

Did I miss any other races over the weekend?

I have a cold - so have taken two days off.  Hopefully back in the saddle tomorrow!



2012-04-30 6:08 PM
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Subject: RE: Mndymond and Disturbed275's Awesome SBR Group--- Phase 2--CLOSED!

Another question- I'd like to update the group on my training log- but can't seem to delete our last group.  I can get rid of the names but not the grid they are in.  Any idea what I'm doing wrong?

Thanks!

2012-04-30 8:34 PM
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Subject: RE: Mndymond and Disturbed275's Awesome SBR Group--- Phase 2--CLOSED!

Hey everyone.  I am going to have to pullout of the Mentor group this Spring.  Please know it is nothing anyone has done or said.  I just can't keep up with everything and I feel like I can't contribute as much as I'd like to given my time limitations.  Thank you for the opportunity to be part of this group.  Keep after it everyone!!! 

Brian (AKA TRIGUYBRI)

2012-05-01 8:05 PM
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Subject: RE: Mndymond and Disturbed275's Awesome SBR Group--- Phase 2--CLOSED!
Qua17 - 2012-04-29 8:10 PM
yogachic - 2012-04-27 1:54 PM

I always feel like I'm perpetually trying to catch up on this thread! That's great- it looks like everyone's training is going well Smile  I just wanted to say that's I'm reading everything... Just sometimes don't have the chance to reply to everything!

I'm heading out of town again this weekend.... This time to visit some breweries in Michigan.  Mainly Founders on Saturday in Grand Rapids and Bells on Sunday in Kalamazoo.  May also stop by some other smaller breweries while I'm up there, and of course getting some (hungover?) bike riding in while I'm out of the city.  

For those of you who love up in Canada or on the Left Coast - know this: Yogachick has OUTSTANDING taste in beers!  Beer Advocate just rated both Founders and Bells in the top 5 breweries in the US.

I am so jealous...I've wanted to stop at those breweries for a couple years but with two kids in the car, I've never been able to make it.  I love those two breweries and want to hear what you thought.  Specifically - are they worth 3 hours extra in the car with three kids?

I am going to be vacationing near Grand Rapids next month.  I will definitely have to scope out Founders while I'm in the area!

2012-05-01 8:44 PM
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Subject: RE: Mndymond and Disturbed275's Awesome SBR Group--- Phase 2--CLOSED!
Bummer Brian! We'll hopefully still be here if you change your mind.I had a really good ride with a bike coach who answered a lot of my questions. I found it really helpful. We just went out for a little over an hour and he offered observations and tips and I asked a ton of questions.
2012-05-01 8:45 PM
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Subject: RE: Mndymond and Disturbed275's Awesome SBR Group--- Phase 2--CLOSED!
Anyone have good suggestions for stout? I'm a big fan of Guiness from when I lived in Dublin.


2012-05-01 9:16 PM
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Subject: RE: Mndymond and Disturbed275's Awesome SBR Group--- Phase 2--CLOSED!

Moonrocket - 2012-05-01 8:45 PM Anyone have good suggestions for stout? I'm a big fan of Guiness from when I lived in Dublin.

I'm not a huge fan of stouts - but I'll always try to drink a few during the winter.

Here is a link to a list of the best American stouts list from Beer advocate : http://beeradvocate.com/lists/style/158

2012-05-01 9:24 PM
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Subject: RE: Mndymond and Disturbed275's Awesome SBR Group--- Phase 2--CLOSED!

Had a beast of a workout today!  I hit the treadmill and really pushed the speed.  I ended up averaging about 10.5 miles an hour and hit speeds as high as 8 mph - which is a huge improvement over where I was 2 months ago when I was walking for one minute and then running for a minute.  To be honest, I put too much energy into the run because when I got into the pool I felt like I was going to die.  But I managed to dig down deep to get a swim workout in...

Today's swim workout was probably my most satisfitying yet.  I took your all's suggestions and crafted an interval workout with negative repeats.  So after warming up and figuring out my T pace, I did 9 100's of negative repeats and ended up swimming a lot less but a lot harder than I usually do.

The best part was the time I was able to hit on my 3 to last repeat.  My goal for April was to get my 100 time from 2:35 to 2:30.  I was stoked to actually clock a 1:50!!!  To celebrate the accomplishment, I enjoyed a Harvest Special Ale from Southern Tier Brewing Co... malty and hoppy... good.

Tomorrow, I plan on getting a bike ride in before work.  Hope all is well with the group...

2012-05-01 11:05 PM
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Subject: RE: Mndymond and Disturbed275's Awesome SBR Group--- Phase 2--CLOSED!
Qua17 - 2012-05-02 7:24 AM

Had a beast of a workout today!  I hit the treadmill and really pushed the speed.  I ended up averaging about 10.5 miles an hour and hit speeds as high as 8 mph - which is a huge improvement over where I was 2 months ago when I was walking for one minute and then running for a minute.  To be honest, I put too much energy into the run because when I got into the pool I felt like I was going to die.  But I managed to dig down deep to get a swim workout in...

Today's swim workout was probably my most satisfitying yet.  I took your all's suggestions and crafted an interval workout with negative repeats.  So after warming up and figuring out my T pace, I did 9 100's of negative repeats and ended up swimming a lot less but a lot harder than I usually do.

The best part was the time I was able to hit on my 3 to last repeat.  My goal for April was to get my 100 time from 2:35 to 2:30.  I was stoked to actually clock a 1:50!!!  To celebrate the accomplishment, I enjoyed a Harvest Special Ale from Southern Tier Brewing Co... malty and hoppy... good.

Tomorrow, I plan on getting a bike ride in before work.  Hope all is well with the group...

2 fine statements.  Train like a champion, enjoy it when it's over.



Edited by kevinbe 2012-05-01 11:06 PM
2012-05-02 8:28 AM
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Subject: RE: Mndymond and Disturbed275's Awesome SBR Group--- Phase 2--CLOSED!

Moonrocket - 2012-05-01 7:45 PM Anyone have good suggestions for stout? I'm a big fan of Guiness from when I lived in Dublin.

you will have a tough time matching a guinness style beer. Whole Foods had a great selection of beer singles that you can try. I am with David, my stouts are for cooler weather or a cold night camping my the fire!

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