Beer Drinkers Appreciation Society (BDAS) 2023 Mentor Group - ALWAYS OPEN (Page 149)

Mike! You can go into TP and alter the planned time for a workout after the fact to make it go green!! I mean…not that I would EVER do something like that! I totally do that for ST and swimming all the time.

What I really wish is that TP did different colors for over vs under planned. I see going 20% over and 20% under as two totally different things!

Also…you should see my TP calendar right now. It is a hot mess. Looks like a rainbow! I didn’t even know blue was a color in that scheme until off season!

70’ run this morning, followed a bit later by a 2600yd swim. I had to cut it short because my legs were cramping up completely. I wanted to stay longer because my in-laws are in town and I needed a break.

30k slow ride yesterday and 8k 3min walk/7min jog today with the dog. Hadn’t taken her for a run with me in years but since she had an hysterectomy this Summer, she’s young again and full of energy. Didn’t feel like running on my own (my running buddy is injured). Didn’t feel like running at all actually so this jog/walk was perfect for both of us.

dang it...Sunday rest day bites again. signed up for a marathon. March 29th

Looks like I have a run focused off season!

Nat! I saw this and thought of your request earlier in the week for a ST plan.

https://www.youtube.com/watch?v=Ns4Ksaz-M7k

To me it looks like it might take forever, and seriously, I'd be done after trying to sit in that kneeling position he starts off in, but it looks like a good series of stretches and BW exercises to do.

I called it. Haha.

Of course, I also have unfinished Marathon business.

Good Luck Gretchen. But, not Franken Plan/Injuries this time

@Nat, Sounds like a perfect off season weekend. And I'm sure the fur baby loved getting out for an adventure too.

@Gretchen, Too late now, but a post workout coffee stop could be considered a recovery drink, so still part of training, if you were looking to delay your return home. Not that I would know anything about that. Haha.

Re: Training peaks and colours, I agree 100% with Gretchen, 20% under and 20% over are totally different things. Currently, with my physio advised running plan I'm doing 1 50-60minute run, rather than 2x30 minute ones. So despite doing a similar total TSS/Duration, I get 2 red squares. So Annoying. But totally a 1st world problem.

Well, I did my 11km 'Marathon' Not going to lie, it was disappointing to go the the event, and only be doing the short option. But I had fun regardless. A big event (16,000 total, 5,000 doing the 11km) is always an experience. The weather was great, the course is unique (over the harbour bridge), and running at an easy, conversational pace, but starting towards the back so spending all 11km overtaking people (including the slow 1/2 marathon entries) is more fun than being one of the slow 1/2 marathon entries.

Pacing was pretty well behaved. I finished in 1:21:49, which was a pace of 7:21/km. That's at the fast end of my easy pace range, but still in range. So we didn't get too carried away.

No proper race report, as I didn't treat it as a proper race, but stats and a couple of photos here: https://www.strava.com/activities/12807998391

And the updates continue.

Week 6 of Ironman training ticked off, really pleased with this one as I got a lot done despite a busy work week with travel.

Swim, 0. Travel won.

Bike, x5, 6hr, all zwift. Got some easy miles and 2 good quality workouts, 75min cruise intervals, and a 2 1/2 hour ride with 10x1min big gear force intervals. Also, the 5th and final ride was only a 15 minute PT warm up, so that barely counts.

Run, x4, 3hr 8 min, 25km. 2 nice 5-6km early morning runs. My 11km 'race' and 20 minutes on a treadmill taking videos for my PT to look at. Only 20 minutes on satans sidewalk all week... happy Bullfrog.

S&M, x4PT x1Stretch, 1hr 38min. Ticked all the boxes.

Overall, 10hr 45min for the week. Which included 2 days of zero workouts. Pretty pleased that I'm getting the work in where I can. But looking forward to a more normal week this week.

thanks, I'll do that next time. Didn't do any Strength things this time. I did some work in the garden, leaves and stuff and counted it as such

Day 1 of marathon training is complete.
4:45am--35' fast finish run (5' of Z4 run at the end that was more like high end of Z2 because every time I started to creep toward Z3/4 my stomach was very much against the increased tempo).
6am--2000 yds of swimming with masters
7am--75' of lifting

It is now 10:45 and I'm tired. Wishing I had room in the day for a small nap, but I don't. This is probably the hardest day of the week. I put in the marathon training plan over the maintenance plan I was using and then removed all the maintenance runs and bikes. I left swims and strength training, because I need them both. Unlike Andrew (apparently) I don't feel like I can forgo swimming and strength training is a must now. The plan for cycling is really if/when I feel like it and when the weather is nice enough to not hate myself while I'm doing it. Hoping strength training and high volume of running will keep me in cycling shape come the beginning of the season. I put in my marathon plan and it only overlaps with the beginning of the 140.6 plan by three weeks in March, so things look good on that end. As running ramps down into taper, cycling will pick up a bit. Swim and strength will be a level field at that point. Hopefully that will minimize the chance of a repeat of this year's stupid injury.

Yes Coaches Mike and Gretchen, I know. Very subtle message received.

August and September were steps forward in swim training. October was an unmitigated disaster. November will be better.

@Gretchen, that is a massive morning. What time do you have to get to sleep to manage that?

FWIW, if you have 3 weeks overlap for your Ironman training plan, I'd be inclined just to delete the first 4 weeks. The first half of an Ironman plan is essentially just base building anyway, and you'll absolutely have that covered with your Marathon. I vote do your marathon, have an off week to recover, then jump into Ironman. I don't think you'd lose anything from Ironman prep doing that.

@Mike. Nice job on week 1. Ankle no better is a bit of a worry, hope that it slowly gets there.

Me, 55 minute run, and a stretch this morning. Physio appointment tonight, lets see if I get a new set of rehab exercises.

Andrew, sounds like a lovely day! I think any day where you get out there and move is a success, though I totally get the disappointment of signing up for something and not being able to do it. Had to feel good passing all those people! And you had a pretty solid week of training with it!

Mike, also crushing the training! That warm swim sounds icky though. Have fun at masters on Saturday! Sorry I won't be there to meet the daughter and swim with you guys!

And there goes off-season Gretchen...lol

Nat, sounds like a lovely run with the pup! I'm sure she was thrilled to be back out there!

Had a solidly busy week last week, but it felt balanced. I walked a lot, got in some strength, PT and stretching. I had PT Saturday morning and she worked on both my knee and hip. Knee is feeling significantly better than just last week. I have noticed that sometimes when I go up the stairs, I lean forward and my knee goes past my toes, which is definitely part of the issue, so I'm trying to be more aware when going up the steps on making sure I lean back and treat it more like a squat.

I also drove up to PA again on Saturday for my niece's soccer game, but made sure to walk and stretch a bit during the game so I wasn't sitting so much.

T-17 days 'til surgery. I am all clear other than some bloodwork I just got done today. That bloodwork is showing that I might be fighting a little infection, so waiting for my doctor's analysis of it. My guess is I'll just have to repeat it next week to make sure whatever it is has cleared.

Got in some yoga and PT this morning, and walked to work today. I'm also down to 162 lbs (started the year pushing 180 and have been losing very slow and steady over the year). Someone told me last night that I looked skinnier, so it was nice to know that it's showing. No one has really said anything, but I think it's more because people just don't comment on each other's bodies as much as they used to. I thought maybe it was just that I was losing muscle instead of fat but look the same...lol

Can't believe tomorrow is election day...