esc's Goonies Never Say Die mentor group - closed (Page 16)

coolgenes - 2012-02-06 9:27 AM did elliptical this morning, felt like this worked some tightness out but left calf is still a rock. I'll be stretching it at my desk all day I think. We'll see how it goes, I don't think I'll be doing any running or biking until later this week so I'll have time to "heal." ok, here's a question: Since I'm a true newbie, never raced a tri before, do I do Master's Open or Age Group? I'm feeling confident and want to sign up The link to my race is on my blog if anyone is interested in looking at it.

Glad the calves are loosening up.  When I have sore legs it's usually my calves that bother me and it usually just that I did too much.  Either I ran harder or longer than usual.  The best cure tends to be an easy workout the next day.  It helps get the blood flowing without putting any stress on the ailing muscles.  Take a look at a foam roller or "The Stick" - great tool for self-massage after a hard workout.

edited to add: Be careful with stretching a muscle that is already cramping.  If you over-stretch you can actually cause the muscle to tighten further.  If you can, try doing a light workout first (brisk walk, easy spin) followed with some very gentle stretches.

Despite the fact that I am STILL snotty, I have declared this illness over.  I don't have time in my life to be sick anymore - so I am done.  Actually I don't feel achy or run down anymore, and I can deal with a little snot.  My sister is a public health nurse, and I got to see her over the weekend.  She said that there is a virus going around that they are trying to decide if it is a cold or a strain of flu that we haven't seen before.  They are calling flu lite.  She is sure that is what I had, and I did the right thing by taking 10 days (mostly) off.

I ran 2.5 miles this morning, easy.  Then I did the weightlifting class at the gym.  I think that I am going to get this into my routine 3x week.  It's a total body weightlifting class and I know I need to work on my muscle strength. 

Up next is a 3000 long day swim.  I am looking forward to getting in the water.

I had a surreal experience in class this morning.  I was looking forward in the mirror, trying to check my form.  I couldn't find myself in the mirror.  Wait, I'm that skinny girl in the corner!  Yes, that is me.  It was wonderful and strange all at the same time.

Glad the cramps are lighting up Anna!

Have a good day goonies!

coolgenes - 2012-02-06 4:31 PM question for tomorrow's workout: Swimming is coming along well. better than expected actually. I swam 800 yds last time in pool. Shall I continue my original plan to complete the couch to 1650 or throw in the towel and start to train for the 800m that my sprint tri will be (May 12). I have plenty of time for either, just want to get an idea what you all think I should make this a poll if I knew how Thanks for your input

I would stick with the 0to1650.  It's a good plan and gives you a focused workout in the pool and if you can complete a 1650 yd workout then you can complete an 800m sprint swim.  If you're feeling strong, you can work on finishing each 100 or 50 or whatever in a certain time frame.  If the set is 4 x 100 with 8 breaths of rest, swim the first 100 at a moderately hard pace.  Time yourself to see how long it takes.  Now try to hit the same time for the next 3 100s.  For an added challenge, see if you can swim the last 100 faster than you did the first.

Happy Tuesday, Goonies!

What a crazy week I've had.  I've been on the go, go, go since Thursday!  Today is the last work day of my set.  I'm very much looking forward to a few days off.  I at least managed to sneak in a little running amidst all the craziness.  I plan to get back to regular workouts this week.  I managed a nice trainer workout last night and tonight I've got a date with the treadmill.

What does everyone else have going on this week?

Glad you are feeling a little closer to normal.  There has been some nasty stuff floating around this year.  I don't usually get sick but I got knocked back with two colds this year.  No fun.

Enjoy your swim and enjoy being that skinny girl!

enders_shadow - 2012-02-07 8:13 AM Morning, Goonies! Hope everyone is feeling better! I've been feeling "off" for a couple of days, but not really sick...so I've just been ignoring it. Question for you Emily...do you have any advice on how to structure the 8 weeks between 1/2 mary in March & 1/2 mary in May? I'm thinking about taking a week or so of recovery and then picking up in whatever week that is of my current training plan and just hitting repeat. So here's what I'm currently doing (although leaving open the option to back off on the long run as you suggested before) and then if I pick it up again for the next half. Does this make sense? Or do you know of any better ways to do these 2 races? (After the May 20 race, I've got a long summer of training until the next planned 1/2 mary in August. So it's OK if I beat myself up a little bit.) 1/23 - 3/3/3/5-6 (dropback) 1/30 - 3/4/3/9 2/6 - 3/5/3/10 2/13 - 3/4/3/8 (dropback) 2/20 - 3/6/3/11 2/27 - 3/6/3/12 3/5 - 3/4/3/8 (dropback) 3/12 - 3/4/2 (taper) 3/18 - race 3/19 - recovery week 3/26 - 3/3/3/5-6 (dropback) 4/2 - 3/4/3/9 4/9 - 3/5/3/10 4/16 - 3/4/3/8 (dropback) 4/23 - 3/6/3/11 4/30 - 3/6/3/12 5/7 - 3/4/3/8 (dropback) 5/14 - 3/4/2 (taper) 5/20 - race

I'd say you have two options here.  You can (1) repeat the last 8 weeks of the training plan you are using for the March HM or (2) pick up, volume-wise, where you left off before the March taper.  At this point, I would leave both options open and see how you feel after you race.  If you're feeling good, instead of starting back with a long run of 9 you can start back with a long run of 11 or 12 and either build from there and do some over-distance runs or just maintain the long run at 11/12 for the 8 weeks leading into your 2nd race.  The second option gives you a few more weeks with a long run in the 10+ range which you may find helpful endurance-wise.   

It's good to have a pair of shoes that are dedicated just to running.  You can use the equipment tracker in the BT training logs to keep track of milage that you're putting on the shoes.  Depending on the brand/model you can probably expect to get anywhere from 300-500 miles of running out of them.

Alright!  It's good to be officially registered.  Nothing like a race looming on the horizon to help keep you motivated!

Joeyj1974 - 2012-02-07 11:31 AM Good morning all!

Been MIA for a couple days from the site.  I just got done with meal #1 and now need to hustle and pack my bag for work...  Heading out to Phoenix until Friday morning and I need to leave for the air port in about an hour.  Looking for the change as it's snowing again in Denver!!  Getting tired of traveling, this is the third week in a row. 

Workout:
Spin class with another 30 minutes added for 1.5 hours total
Light and quick UBWO and abs - need to swim so not hard
Might swim tonight if I can fit it in

Meals:
#1  Egg white sandwich with turkey slices and green chili on ww- YUM!
#2  Protein shake and apple
#3  Probably subway - turkey with tons of veggies on WW
#4  Protein shake with a banana
#5  Some kine of low fat protein, veggies and ww rice - need to run to the grocery store after I check into the hotel.  I have a kitchen, so I will cook all my meals in the room  Love Residence Inn for travel.  The free beer, wine and food during their "managers reception" is always very tempting though

I'm so glad that we've had a mild winter in Indiana so far.  I'm sure we'll get a big dump of snow in March just to make up for it.  Safe travels and enjoy the warmth and sunshine of Phoenix.

Now I must go eat lunch because your food list is making me hungry!

  You can use the equipment tracker in the BT training logs to keep track of milage that you're putting on the shoes.  Depending on the brand/model you can probably expect to get anywhere from 300-500 miles of running out of them.

Howdy, howdy, howdy!

i woke up to a blanket of fresh snow this morning.  It's not enough to be at all bothersome but it does make me long for 50* and sunny.  Ah well...it IS February so I guess snow is par for the course.

I had a 3-4 mile run on the schedule last night but The Dude tempted me with a date night at our favorite local.  I gave up my run without a second thought and instead ate my weight in lasagna and washed it down with beer.  It was the exact opposite of working out.  I ended up all fat and delicious instead of sweaty and skinny!

I've got a 7-miler on the schedule for today.  If I'm feeling good I'll be making it an 8-miler to make up for my slackerdom last night.

@Emily:  Glad I'm not the only one who can be tempted by "the dark side". 

(Darth Vadar breathing....slowly....breathing....)

My 'plan' has been working pretty well; at the least it gets a workout into my schedule.  I'm off Weds., so I've got a blind date for coffee, then a long(er-ish) bike, then ANOTHER blind date for happy hour.  Day could be really, really good......or it could totally blow.  BUT, there will be bikes, babes, coffee and beer-so how bad can it be.   Wish me luck.  

The way I look at it...at least you're carbed up for your long run!! Go Emily!  I hope it was good hoppy, highly caloric beer, too.  That's my fave! 

Best of luck on the blinds...like your rationale...day can't be too darn bad!

Best of luck on the blinds...like your rationale...day can't be too darn bad!