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BamaDC's Group - CLOSED (Page 16)
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 2010-01-30 9:20 AM in reply to: #2644115 |
Extreme Veteran  1005  Sykesville |  Subject: RE: BamaDC's Group - CLOSED[email protected] - 2010-01-30 7:26 AM Easy 3 miles on the boardwalk in Miami this morning. Trying to keep the legs loose. Shooting for a 1:55 - 1:59 Miami ING Half. Start time Sunday is 6:15AM with over 4000 runners. It was very humid this morning about 65 degrees. Ran with an oceanview the whole miles. Going down to South Beach and have breakfast with the wife outside by the ocean. Good luck! |
| 2010-01-30 2:18 PM in reply to: #2644115 |
Master 2372   | Subject: RE: BamaDC's Group - CLOSED [email protected] - 2010-01-30 6:26 AM Start time Sunday is 6:15AM with over 4000 runners. Look forward to hearing how it went! Kick butt! |
| 2010-01-30 2:31 PM in reply to: #2555842 |
Expert 1066 Raleigh | Subject: RE: BamaDC's Group - CLOSED Good luck in your half!! |
| 2010-01-31 4:10 PM in reply to: #2555842 |
Extreme Veteran 546 Oakland, Florida | Subject: RE: BamaDC's Group - CLOSED Not a good race today. I died at mile 9 and ended up walking and running the next 4 miles. My plan to go out slower the first 5 pick it up the next 5 and run sub 8:30 the last three didn't go as planned. There was no reason to be off today - tapered this week, I had run a sub 2 hour during training on a similar type course. The only difference was the humidity it was 95% but that should not have slowed be down by 1 minute and 30 seconds per mile. The race itself was outstanding. There were over 18,000 people between the half and full. It made it tough to get water at times. Don't have a good reason however not completely discourged about it. I keep telling myself I am in this for the long run and will live another day. I am off this week and I am staying around the house so I will bike, swim, and run and put this behind me. My next event is a sprint distance tri the first week in March. The wife and I had a great time in Miami. Edited by [email protected] 2010-01-31 4:12 PM |
| 2010-01-31 9:27 PM in reply to: #2645970 |
Master 2301 Rogersville, Alabama | Subject: RE: BamaDC's Group - CLOSED [email protected] - 2010-01-31 4:10 PM Not a good race today. I died at mile 9 and ended up walking and running the next 4 miles. My plan to go out slower the first 5 pick it up the next 5 and run sub 8:30 the last three didn't go as planned. There was no reason to be off today - tapered this week, I had run a sub 2 hour during training on a similar type course. The only difference was the humidity it was 95% but that should not have slowed be down by 1 minute and 30 seconds per mile. The race itself was outstanding. There were over 18,000 people between the half and full. It made it tough to get water at times. Don't have a good reason however not completely discourged about it. I keep telling myself I am in this for the long run and will live another day. I am off this week and I am staying around the house so I will bike, swim, and run and put this behind me. My next event is a sprint distance tri the first week in March. The wife and I had a great time in Miami. How much did you warm up? That's a very high average heart rate, during the first four miles. Glad you had a good time. What was the temp? |
| 2010-02-01 6:09 AM in reply to: #2555842 |
Extreme Veteran 546 Oakland, Florida | Subject: RE: BamaDC's Group - CLOSED No warm up. But the HR was due to the strap falling down around my belly button. I should have tightened it. I notice that to but I have not had those readings at anytime during the training and the heat would not have sent it up that high. I can only attribute to it falling down around the belly button. I did not fix it until I walked the first time around mile 9. It was low 70's high humidity but I still don't think that was the big reason. I going swimming now and do a 26 mile bike later and move on. Looking foward to being off this week and training during daylight hours. |
| 2010-02-01 6:38 AM in reply to: #2646685 |
Extreme Veteran 1005 Sykesville | Subject: RE: BamaDC's Group - CLOSED [email protected] - 2010-02-01 7:09 AM No warm up. But the HR was due to the strap falling down around my belly button. I should have tightened it. I notice that to but I have not had those readings at anytime during the training and the heat would not have sent it up that high. I can only attribute to it falling down around the belly button. I did not fix it until I walked the first time around mile 9. It was low 70's high humidity but I still don't think that was the big reason. I going swimming now and do a 26 mile bike later and move on. Looking foward to being off this week and training during daylight hours. Moving on is definitely the right thing but you might want to take a little time to think if there was anything you could could control that you would want to do differently. I've had some crappy training runs recently but I made some changes and had an awesome long run this weekend. There is a difference between dwelling on something and learning from it. |
| 2010-02-01 12:19 PM in reply to: #2646685 |
Master 2372 | Subject: RE: BamaDC's Group - CLOSED [email protected] - 2010-02-01 6:09 AM No warm up. But the HR was due to the strap falling down around my belly button. I should have tightened it. I notice that to but I have not had those readings at anytime during the training and the heat would not have sent it up that high. I can only attribute to it falling down around the belly button. Yeah - that would completely toast any HR measurements. Sorry to hear about your run. I wonder if you just flat out bonked due to nutrition issues? 1:20 into a run is about the time glycogen may run out on you. Just my WAG. |
| 2010-02-01 4:39 PM in reply to: #2646685 |
Master 2301 Rogersville, Alabama | Subject: RE: BamaDC's Group - CLOSED [email protected] - 2010-02-01 6:09 AM No warm up. But the HR was due to the strap falling down around my belly button. I should have tightened it. I notice that to but I have not had those readings at anytime during the training and the heat would not have sent it up that high. I can only attribute to it falling down around the belly button. I did not fix it until I walked the first time around mile 9. It was low 70's high humidity but I still don't think that was the big reason. I going swimming now and do a 26 mile bike later and move on. Looking foward to being off this week and training during daylight hours. Moving on is great, but every race is a learning experience. First you always warmup. You wouldn't crank up your car and floor it?? Your hearts the same way. It doesn't matter if its a 5K or a HIM. You need to warm up. Jog 5-10 minutes then do some pic ups at race effort. Second. 15 weeks till FL 70.3. |
| 2010-02-01 8:57 PM in reply to: #2555842 |
Extreme Veteran 1005 Sykesville | Subject: RE: BamaDC's Group - CLOSED I swam and then went for a run this evening. Never ran right after swimming before. My calves were like knots for the first half mile and didn't really loosen up for another 3/4 of mile after that. My legs have never been cramped up after swimming. Is this normal? I'm wondering if this is something to expect when running after swimming or because I haven't completely recovered from my long run on Saturday. |
| 2010-02-01 11:33 PM in reply to: #2648898 |
Master 2372 | Subject: RE: BamaDC's Group - CLOSED cornfed - 2010-02-01 8:57 PM I swam and then went for a run this evening. Never ran right after swimming before. My calves were like knots for the first half mile and didn't really loosen up for another 3/4 of mile after that. My legs have never been cramped up after swimming. Is this normal? I'm wondering if this is something to expect when running after swimming or because I haven't completely recovered from my long run on Saturday. I'd say yes, at least in part. However, your problem is exacerbated by the fact that you did some kick drills, some sprinting, and have to push off of a wall a bunch, too. The real question is - do you tense your legs while swimming? In races (where it counts) this is what might get you. Your legs need to be relaxed, for sure. In races you are in OW and you certainly aren't doing kick drills, so less stress on the calves there. Now since you are only doing 800yds in a workout it looks like your swim fitness needs some work and part of your problem could simply be from lack of (the aforementioned) swim fitness. You'll have a lot of volume under your belt by the time your races start, so hopefully the fitness take care of itself by then. Edited by sand101 2010-02-01 11:34 PM |
| 2010-02-02 3:47 AM in reply to: #2555842 |
Regular 54 | Subject: RE: BamaDC's Group - CLOSED As for weight loss, I'm moving again. Just over a week ago, I started atkins phase 1 again. Workouts suck with no energy, but I'm down from 228.5 to 215 even. When I was climbing out of my harness after rock climbing, my shorts fell down. In this case it was a good kind of embarassment. And no one noticed anyway. I've got the lbs making up a new set of wheels for my bike. Light rims, nice hubs and more spokes; I've been overloading the 24 spoke rims. For now I'm gonna keep the snow tires on the 24 spokes and throw the 700 32 slicks on the new ones. After winter, I'd like to get some skinnier tires for the 24's for weekend and goof riding. Also had to get a new chain and brake pads on the bike. Not being athletic for most of my life, that was a new experience. I plan to bike to the gym after work in the morning and do the weights. Maybe fast-walk a mile or more for calorie burn. Then either slap the bike on my wife's car for the ride home or just tough it out. I've decided that the priority in performance for me now is the weight loss. I've proven to myself that I can easily train up to do an OLY as far as distances, but it would be much faster and easier with me lighter. 13 pounds in a week is not my planned way of doing it, but it happened. I'd like to lose two or so a week. Theoretically, then, I could be a non-Clyde by April. Ha Ha!!!! |
| 2010-02-02 6:35 AM in reply to: #2649069 |
Extreme Veteran 1005 Sykesville | Subject: RE: BamaDC's Group - CLOSED sand101 - 2010-02-02 12:33 AM I'd say yes, at least in part. However, your problem is exacerbated by the fact that you did some kick drills, some sprinting, and have to push off of a wall a bunch, too. The real question is - do you tense your legs while swimming? In races (where it counts) this is what might get you. Your legs need to be relaxed, for sure. In races you are in OW and you certainly aren't doing kick drills, so less stress on the calves there. Now since you are only doing 800yds in a workout it looks like your swim fitness needs some work and part of your problem could simply be from lack of (the aforementioned) swim fitness. You'll have a lot of volume under your belt by the time your races start, so hopefully the fitness take care of itself by then. I don't really tense my legs (that I can tell anyways). But I'll try to pay more attention next. My swim coach says I'm doing a good job with my kick and when doing the kick sets I really only feel it in my quads up near my hips. Definitely need to work on overall swim fitness. The program my coach gave me is only 750 yards. She said to add some 50 sprints at the end depending how I fell. I felt really good last night so I did one... then I didn't feel so good so I got on the treadmill. |
| 2010-02-02 6:39 AM in reply to: #2649125 |
Extreme Veteran 1005 Sykesville | Subject: RE: BamaDC's Group - CLOSED surprisetriguy - 2010-02-02 4:47 AM As for weight loss, I'm moving again. Just over a week ago, I started atkins phase 1 again. Workouts suck with no energy, but I'm down from 228.5 to 215 even. My new scale arrived. Good news is that it reads body fat, bad news is that it seems to read higher than my old scale. I was pretty sure it was on the low side and the new one is reading about 2 lbs higher. My wife wants to keep the old one. Anyway, this morning... 211, 20.4% |
| 2010-02-02 9:11 AM in reply to: #2649183 |
Master 2372 | Subject: RE: BamaDC's Group - CLOSED cornfed - 2010-02-02 6:35 AM I don't really tense my legs (that I can tell anyways). But I'll try to pay more attention next. My swim coach says I'm doing a good job with my kick and when doing the kick sets I really only feel it in my quads up near my hips. Definitely need to work on overall swim fitness. The program my coach gave me is only 750 yards. She said to add some 50 sprints at the end depending how I fell. I felt really good last night so I did one... then I didn't feel so good so I got on the treadmill. Chalk it up, then. As your swim fitness improves cramp issues will decrease. Your coach is obviously closer to what you are doing and he's got you heading in the right direction. Having said that, I don't know if full on sprints is the best use of your "swim energy". I rarely do full on sprints. I much prefer to do interval work (which I feel is more effective in pushing my steady state speed up). This type of work is a bit slower than full sprints - i.e. 1:20-1:25 100yd intervals on short breaks (10-20 seconds) rather than 1:00-1:05 full on 100yd sprints with long breaks. The intervals let you do a bit more work before you get completely wiped, as well (IMO). |
| 2010-02-02 12:29 PM in reply to: #2555842 |
Extreme Veteran 546 Oakland, Florida | Subject: RE: BamaDC's Group - CLOSED Thanks for all of the advice from the run. I think that the next half I do alone (fall) I am just going out to run it. I really think my issue in this race was mental. I went out on a training run about 2 weeks before the race and ran 13.1 in just under two hours. I wanted to avg around 9 min mile for the entire run but I didn't dwell on it during the run nor did I plot out each mile and what I would need to do to get the 9 min or less avg. The race that was all I could think about before the race and during. I go to mile 9 didn't have it and more less gave up on the goal and didn't push at all til the end. My next race I am going out and running and taking the approach I did in the training runs and see what happens. Again I have moved past this. I know I had the fitness to accomplish my goal. There is no doubt in my mind about that and that is why is easier to move past this and not panic being close to the HIM I have in May. Again thanks for the encouragement. |
| 2010-02-02 1:44 PM in reply to: #2649538 |
Extreme Veteran 1005 Sykesville | Subject: RE: BamaDC's Group - CLOSED sand101 - 2010-02-02 10:11 AM Your coach is obviously closer to what you are doing and he's got you heading in the right direction. Having said that, I don't know if full on sprints is the best use of your "swim energy". I rarely do full on sprints. I much prefer to do interval work (which I feel is more effective in pushing my steady state speed up). This type of work is a bit slower than full sprints - i.e. 1:20-1:25 100yd intervals on short breaks (10-20 seconds) rather than 1:00-1:05 full on 100yd sprints with long breaks. The intervals let you do a bit more work before you get completely wiped, as well (IMO). I didn't see it on the program until I actually got back to the gym last night. I figured it would fun since I was feeling good but afterwards was wondering if she really meant "sprint" and not something more like you're saying. I think the idea is something optional to get in more yards. I'm meeting with her again tomorrow so I'll clarify it. |
| 2010-02-02 1:50 PM in reply to: #2650208 |
Extreme Veteran 1005 Sykesville | Subject: RE: BamaDC's Group - CLOSED [email protected] - 2010-02-02 1:29 PM Thanks for all of the advice from the run. I think that the next half I do alone (fall) I am just going out to run it. I really think my issue in this race was mental. I went out on a training run about 2 weeks before the race and ran 13.1 in just under two hours. I wanted to avg around 9 min mile for the entire run but I didn't dwell on it during the run nor did I plot out each mile and what I would need to do to get the 9 min or less avg. The race that was all I could think about before the race and during. Try using longer splits. I ran a half in the fall and was shooting for 9:00/miles. Instead of focusing on that I tried to do every three miles in 27 minutes. It was easier to look at my watch (both physically and mentally) and see 27:30 and think I needed to make up a little time over then next three miles instead of worrying about 10 seconds on each mile. That said, I did pay a lot of attention to my splits for the first couple of miles until the crowd thinned out and I settled into a pace. |
| 2010-02-03 8:55 AM in reply to: #2555842 |
Expert 1066 Raleigh | Subject: RE: BamaDC's Group - CLOSED How about a nutrition discussion? This is what I'm struggling with the most (well this and the swim). Man I like to eat. So every week goes like this. Monday thru Thursday I eat pretty well. I drop a few lbs, then on the weekend I blow up. Plus I do my long workouts on the weekends, so I'm starving and I eat all day. Put those lbs right back on. I think subconciously I think I can eat whatever I want and I'll burn it off, but it doesn't quite workout that way. I'm by no means unhappy with my weight, I'm 5'9" 172 lbs. But i think if I could get the diet right I could be down to 165 or 160. How serious are you folks about what you eat? I really have 2 resons for concern over weight loss: 1. I want to look good naked (joke) I've been married for 10 years, who do i have to impress, and 2. skinny = fast! |
| 2010-02-03 9:51 AM in reply to: #2651925 |
Extreme Veteran 546 Oakland, Florida | Subject: RE: BamaDC's Group - CLOSED titeloops - 2010-02-03 9:55 AM How about a nutrition discussion? This is what I'm struggling with the most (well this and the swim). Man I like to eat. So every week goes like this. Monday thru Thursday I eat pretty well. I drop a few lbs, then on the weekend I blow up. Plus I do my long workouts on the weekends, so I'm starving and I eat all day. Put those lbs right back on. I think subconciously I think I can eat whatever I want and I'll burn it off, but it doesn't quite workout that way. I'm by no means unhappy with my weight, I'm 5'9" 172 lbs. But i think if I could get the diet right I could be down to 165 or 160. How serious are you folks about what you eat? I really have 2 resons for concern over weight loss: 1. I want to look good naked (joke) I've been married for 10 years, who do i have to impress, and 2. skinny = fast! Have some of the same issues. My issues are tortilla chips and salsa. I start eating tortilla chips I will eat the whole bag some times. Beside that I don't really have any other foods I eat consistently that are bad. I have some of the issues you have in that I will do good all day or all week and weekends I do terrible. My training is keeping me at 174. If I back off the weight will come back on. This trap has happened to me several time over the years. I tell myself to do the same routine as I did when I lost 65 pounds this time and that is a food journal that I always keyed in what I eat. I was strict on filling this out when I lost the weight and have been flip floping now tha I am in the 170's. I think that is the key for me. |
| 2010-02-03 1:25 PM in reply to: #2651925 |
Master 2372 | Subject: RE: BamaDC's Group - CLOSED titeloops - 2010-02-03 8:55 AM How about a nutrition discussion? This is what I'm struggling with the most (well this and the swim). Man I like to eat. So every week goes like this. Monday thru Thursday I eat pretty well. I drop a few lbs, then on the weekend I blow up. Plus I do my long workouts on the weekends, so I'm starving and I eat all day. Put those lbs right back on. I think subconciously I think I can eat whatever I want and I'll burn it off, but it doesn't quite workout that way. I'm by no means unhappy with my weight, I'm 5'9" 172 lbs. But i think if I could get the diet right I could be down to 165 or 160. How serious are you folks about what you eat? I really have 2 resons for concern over weight loss: 1. I want to look good naked (joke) I've been married for 10 years, who do i have to impress, and 2. skinny = fast! I try to drink milk when I get super hungry and really don't want to eat more. It fills me up enough to get to sleep. Other than that I try to make sure the exercise calories removed are greater than the food craving calories in. |
| 2010-02-04 6:03 AM in reply to: #2652781 |
Extreme Veteran 1005 Sykesville | Subject: RE: BamaDC's Group - CLOSED sand101 - 2010-02-03 2:25 PM Other than that I try to make sure the exercise calories removed are greater than the food craving calories in. Are you counting calories or do you just try to ball park it? I've stalled out around 210 but would like to get to 190. I tried cutting back and felt that I wasn't consuming enough calories to keep up with my exercise. I dropped a few pounds but was just tired all the time and couldn't get through my workouts. I've started eating more and my works are going much better but I've fallen in to the trap of eating crap instead of getting good calories. |
| 2010-02-04 8:48 AM in reply to: #2651925 |
Master 2301 Rogersville, Alabama | Subject: RE: BamaDC's Group - CLOSED titeloops - 2010-02-03 8:55 AM How about a nutrition discussion? This is what I'm struggling with the most (well this and the swim). Man I like to eat. So every week goes like this. Monday thru Thursday I eat pretty well. I drop a few lbs, then on the weekend I blow up. Plus I do my long workouts on the weekends, so I'm starving and I eat all day. Put those lbs right back on. I think subconciously I think I can eat whatever I want and I'll burn it off, but it doesn't quite workout that way. I'm by no means unhappy with my weight, I'm 5'9" 172 lbs. But i think if I could get the diet right I could be down to 165 or 160. How serious are you folks about what you eat? I really have 2 resons for concern over weight loss: 1. I want to look good naked (joke) I've been married for 10 years, who do i have to impress, and 2. skinny = fast! To give you some ballpark figures on calories burned. Last year I had some metabolic testing done and it gave me the number of calories burned at different heart rates. It also gave the numbers of calories burned from fat and carbs. Run
Bike
When I had these test done I was 5'9" and 175 lbs. Edited by BamaDC 2010-02-04 8:49 AM |
| 2010-02-04 8:57 AM in reply to: #2651925 |
Master 2301 Rogersville, Alabama | Subject: RE: BamaDC's Group - CLOSED titeloops - 2010-02-03 8:55 AM How about a nutrition discussion? This is what I'm struggling with the most (well this and the swim). Man I like to eat. So every week goes like this. Monday thru Thursday I eat pretty well. I drop a few lbs, then on the weekend I blow up. Plus I do my long workouts on the weekends, so I'm starving and I eat all day. Put those lbs right back on. I think subconciously I think I can eat whatever I want and I'll burn it off, but it doesn't quite workout that way. I'm by no means unhappy with my weight, I'm 5'9" 172 lbs. But i think if I could get the diet right I could be down to 165 or 160. How serious are you folks about what you eat? I really have 2 resons for concern over weight loss: 1. I want to look good naked (joke) I've been married for 10 years, who do i have to impress, and 2. skinny = fast! I count calories, its a PITA but it works for me. I know how many calories I burn per day(chart above). As for what I eat. Anything is fair game, but I eat alot of fruit and veg. Seriously it sucks dropping weight. I have alot of days where its 1700 hours and I don't have any calories left. I just drink a glass of water and do something around the house. My wife loves it when race season is around the corner. I'm constantly cleaning or doing laundry to keep my mind off food. Bottom Line, if it was easy everybody would do it. |
| 2010-02-04 9:01 AM in reply to: #2653983 |
Expert 1066 Raleigh | Subject: RE: BamaDC's Group - CLOSED cornfed - 2010-02-04 6:03 AM sand101 - 2010-02-03 2:25 PM Other than that I try to make sure the exercise calories removed are greater than the food craving calories in. Are you counting calories or do you just try to ball park it? I've stalled out around 210 but would like to get to 190. I tried cutting back and felt that I wasn't consuming enough calories to keep up with my exercise. I dropped a few pounds but was just tired all the time and couldn't get through my workouts. I've started eating more and my works are going much better but I've fallen in to the trap of eating crap instead of getting good calories.I sorta ballpark it. I think I burn around 1750 calories a day doing nothing, and prolly average 700+ calories a day for workouts at a minimum. This is however, based upon stuff I've found on the internet, and the feedback my trainer, forerunner, edge, and treadmill give me. Wish I had some of that personalized data like bama has. Bama, where did you get this testing performed? Calories burned data is often conflicting however. For example, if I go for a 40 mile ride on my bike outside, my edge 705 says I burn around 2200 calories. On my computrainer, the same ride (which seems alot harder to me) would only burn around 1400 calories. Thats a pretty big discrepancy. |
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