Asphalt Junkies CLOSED AND GETTING OUR FIX (Page 16)

Thought I'd share my smoothie recipe of the day.

• spinach
• almond butter
• half banana
• dried cranberries
• milk
• honey
• almond extract
• ice

I can apply the same "easy run" principle here.  The way I see it swimming easy can help maintain a good stroke technique that normally breaks down as you try to swim faster and harder.  By applying the easy and long I also think there is likely to be less stress on the shoulder because, again, the stroke should be better technically and less like to allow poor form to be adapted into the stroke.

For me, swimming harder more frequently is more acceptable because, unlike running, the risk of injury is still less because it is not an impact sport.  By working harder over shorter periods it is possible to achieve speed gains within shorter time spanned work outs.  This is the reason I think most people do harder, shorter swim workouts.  I can have more time to run and ride by shortening my swims.

Speaking if running and riding.  My bike is calling my name and so are my running shoes after I ride.

Definitely!  I think you should be fine for the HM.  Just make sure you get the rest and recovery you need right now.  Everything will fall into place over the next couple of weeks. 

I am going to predict a 1:46:42 for the race.

x3 DO IT!!!!!!!

If you don't you already know you're going to regret it.  At least I would.........Regret not doing it.

I use mostly skim milk right now but as my training begins to ramp up leading into the season I'll add some Muscle Milk Light to the milk (I don't mix it with water).  As of about a month ago I have been adding at least 1 extra glass of skim milk on my 2-a-day workouts to make sure I get a little extra protein.  I will also use Gatorade recovery occasionally but for the most part I think any kind of Gatorade is trash for your body.  It has way to high a sugar concentration for most of our needs on a regular basis.

Tomorrow I'll run my final taper run for next week's mini - rest Sat for Sunday's HS pool sprint tri....#1 of season - will use to gauge my/our training this past winter.

Temp Sunday at race time +-60. I have never worn a tri top == any suggestions ? normally I'd swim/dry a bit (April - a bit cold)  put on shirt-go ride.......at 60??? go out wet? not worried about the run. just transition swim - bike. 

1:48:09...which is awesome by the way.

Paul are you saying that you have never worn a tri top in that cold of a temperature???  If you feel like you are cold at that temp, I would bring a towel and dry your head in transition, maybe get your arms quickly also.  I personally wouldn't change my plan.  At 60 degrees I would still wear a tri top and tri shorts.

I don't feel like my training requires a recovery drink at this point. Last spring when I was training for a HIM I had glass of chocolate milk after a workout.

After you have dried off as Jonathon is suggesting, and knowing the forecast for Sunday in Caramel, I would include some arm warmers for the bike if you have some.  I would still wear the tri top and shorts as planned.  The run shouldn't be a big deal wearing just the tri top and shorts at all. 

It does sound like the bike leg could be a challenging one though.  The forecast is for 20-25 mph winds in Fort Wayne on Sunday.

Same here, the only thing I have been doing is after a strength training sesion I usually just eat a power bar protein plus. Outside of that I have not been doing anything special for recovery but the chocolate milk sounds like a good idea.

Love smoothies around here too. The kids wanted smoothies for breakfast this morning so we searched the frig. This is what we came up with:

• greek yogurt
• frozen blueberries
• frozen mixed fruit (peaches, strawberries, mango, pineapple)
• 1 ripe banana
• Mom had kale

The kids like theirs really thick then they call it ice cream . Mine tasted good but the kale was a little chewy.

Looks like rain here today so another trainer ride for me. The weather channel says 3:00 before the rain is here but I'm looking at the sky and think they are wrong!!

Go out wet.  You will be fully dry in 3-4 minutes.  I have done this a couple of times in 50 degree temperatues and was pleasantly surprised to find that it wasn't uncomfortable at all.

Definitely possible - I'd like to join the price is right game with a time of 1:47:32. FAR quicker than I'll do in mine (which is on the same weekend by the way!).

Recovery drinks - I stick with chocolate milk. It's awesome. I haven't been drinking it regularly recently, although I have started eating better in general which has helped my recovery from all workouts.

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On as personal note, I'm setting some long-term speed goals. I'm thinking I'd like to complete an Oly in less than 2:30 overall. In my mind, this means my individual sports have to hit these paces:

Swimming: 1:30/100yards

Cycling: 20-21mph

Running: 7:30/mile

Plus, obviously, not be a complete disaster in transition.

I'm relatively young (for BT anyway) I think - 28 - so I'm pretty confident I can get there. I can hit all those speeds in a sprint so I can DO them, it's just a question of learning how long I can hold them.

I wanted to ask you guys whether you thought those were reasonable speeds to get a balanced sub-2:30 Olympic or should I adjust my targets slightly? I'm thinking cycling pace up and swimming pace down a little...

Any thoughts?

Jo63 - 2012-04-12 5:36 PM

Jo63 - 2012-04-12 5:32 PM Man you guys are busy... I will have to read all the posts late, As i said last session I am working on my technical challenges so I am going to try to upload my NEW bike pictures, I had my fit today and can't wait o go for a ride but tonight is a 10 mile run and I won't have time to do both.

Yeah the file is too big I will have to wait till my husband gets home

Rather than shrinking it beyond recognition, upload it to an image sharing site like Flickr.  Then you can just put a link to that photo in your post.  I can't wait to see it.

There's a wetsuit sale for those of you interested.  60% of Xterra wetsuits.

 www.XterraWetsuits.com   Use promo code R-SAA

My turn for some advice and hopefully a little pep talk.  This stomach thing has really kicked my butt, though I finally feel almost human again today.  I took 2 days completely off (Tues/Weds) and followed my own advice and tried to run yesterday but to no avail.  10 minutes and 2 ugly pit stops convinced me it was better to take another day off.  I admit I'm more than a little bummed at missing these runs 3 weeks out from the HM.  I have a question before I head out this afternoon.

So today is Friday.  I ran 50 minutes Monday.  Sat is typically long run day (2 hours) and Sunday is easy 40 minute recovery run and a longer trainer session.  I would normally either take the day before the long run off or do an easy 45 minute run.  Should I just forget about the missed days and continue my normal week, or should I try to "catch up" a little and do one of my 80 minute runs today and an easy run tomorrow and long run Sunday?

Paul - I'll agree with the go with the tri top advice.  I don't like being cold and consider myself a bit of a temperature wimp despite being from NH, but I've been amazed at how little it actually affects you once you're racing.  Timberman sprint was in the 40s two years ago, and even then I was fine on the bike.  The wind could change things a bit, but do a quick dry off in T1 and I think you'll be surprised at how you feel on the bike.  Adrenaline is a wonderful thing.

Tracy - I'll go with 1:47:44.  I like to push a little!  Anything under 1:50 would be an awesome accomplishment.

ONLY because you are just 3 weeks out from the HM, I suggest you prioritize running right now.  Therefore, try (the operative word) to do the slow 80 minute run today, easy 45 tomorrow, 2 hours on Sunday.  You can completely forget about cycling this weekend.

Your body may not be ready for that yet, if not then find another plan (such as 45 today then 80 or 120 tomorrow...).  Continue to take the try-it-and-see approach since you may still be under the weather. 

And the pace of these runs DO NOT MATTER.  They can be 12 minute miles and you will still get great value out of the runs if you can get the distance.

From the 3 days you've missed, you won't notice any loss of fitness.  Be assured your HM in 3 weeks hasn't been affected (yet).  hang in there.

If you can average 1:30 for the swim, 20 mph for the bike and 7:30 for the run, it puts you right under...I think about 2:28:00.  Now, if you can bump up that bike speed just 0.5 mph, you can run 8 min miles and still get there in under 2:30:00.  Which one of the disciplines is most likely to give you the most trouble?

I have no idea... I'm furthest from the bike pace, but it's also the one I've made the biggest gains with. By the time I make an attempt at this I'll also have clipless pedals, proper shoes and aero bars, which should be good for an mph or two depending on the course.

I have a five miler tomorrow morning which will give me a better idea of where my running stands in a race situation. However, I think it's a lot harder to move from an 8:30 pace to a 7:30 than the six months it took me to move from an 9:30 to an 8:30.

I think the swimming I'll struggle to hit and hold, although it doesn't take much extra speed on the bike to make up for an MOP swim.

I'm just thinking out loud (boring conference call). Sounds like the bike is where you stand to gain the most - more average speed saves more time overall and more cycling fitness sets you up for a better run.