Baowolf's Mentor Group - Sorry Closed. (Page 16)

Ken, I would encourage you to not do more than 5 or 6 miles this Saturday and then treat next week as a recovery week and then build from there.  I have been there done that and it cost me almost 2 months jumping back into too soon.  1 week won't set you back much and the risk is really high of tweaking something in the first 2 weeks after a marathon for running too  much too soon.  Swim and low intensity bike are fine, core is fine, run not so much, walk ya walk is fine. 

Well, you can only digest soo many calories per hour so ya you do get to a deficit in an IM, but also you are fatiguing your body quite a bit.  Your brain kind of shuts down unnecessary stuff like higher math skills.  You can get fatigued enough that you can literally fall asleep while running or even swimming, not recommended on the bike.  It is a parasympathetic response.  It is another reason to not burn your hr too high in anything longer than a marathon.  You can run almost at LT for an entire marathon, 5 beats slower for a HIM, but an IM we are talking 15 to 20 beats below LT, depending on where it is.  IM for me is 155 to 165 HR, HIM/Mary 163 to 175, 5k 175 with LT for me 175.  But you do need to be fit enough to ride that train or you go boom at mile 10. 

Steve, thanks for the coaching.  I will listen. No long runs for the next couple of 2 weeks.  But I am sure by the weekend my wife is going to be kicking me out of the house.  

Looking good on the crunch challenge!  Even our late joiners are over 60%. 

Ken - 14/14

Carol - 14/14

Anthony - 9/14

Pam - 14/14

Fred - 10/14

Fred, nice going on your weekly volume goal!  I detect some consistency building up there.

Mike, yep...we love Costco.  But it sure is easy to rack up a huge bill there.  Only two of us in the household, but it's amazing how much we eat!

Pam, nice job getting a workout in.  I struggled yesterday too.  Hopefully today will be a better day.

Trying to figure out when/whether to run this morning.  We woke up to "thunder snow".  Rolling thunder + snow/sleet/rain.  Weird! Still coming down some...hmmm.  Have a mid-day client meeting, but should be able to fit it in somewhere without resorting to the indoor track.

Kate, Congrats on the new Tri-bike...I couldn't believe the difference it make when I got mine and had it set up correctly.

Ken, Pam...fantastic job on your races!

Everyone...keep up the great work.

Mike: Great job on your first day of HIM training. Your first day pool workout kicks my 3rd month of HIM training pool workout.

Brian: Congrats on getting out for a ride. I've been riding in aero on my shorty's I put on my roadie for 2 years. I love riding aero but had a bit of trouble on the first ride of the new Felt. I need to move the bars apart about half inch and it will be fine. One thing I love about the bike is that i feel very comfortable riding on the bullhorn bike bars. I can back and forth between them and aero almost as comfy. I replaced the stock handlebars with  "Cobra Wing Carbon Base Bar aero handlebars" and they are fantastic. 

 Ken: Good idea on taking a break this week. You've certainly earned it. 

 Pam: Great job on the workout when you didn't feel like working out. I do a lot of training during my son's after school activities. 

Fred: Great job on meeting your training goal volume las week. :=) That always feels good. My yellow bar'd planned workout times haunt me all week.  

Carol: Great job on getting that nice run in.

I got an hour trainer ride in this morning and have a 4 mile run  planned for tonight. I'm trying to stay consistent, focussed and injury free. There is only 10 weeks left till my event.  "nail biting"...

Have a great day everyone!!!

Mike that is one awesome pace on your swim for that distance.  I hope to be back there in a couple of months.  Did 1500 yesterday and for a few laps actually felt like a swimmer again.  Two weeks before my first hour swim standard.  It will be a low first bar :-)

Spin class earlier today followed by 2 mi run.  I was pretty shot on the run - ah well.  Definitely feeling the extra weight.  More Whole Foods salad bar for lunch today, and our most recent guest is heading out, so will (try) to plan a couple of good meals for the coming days, but it will probably be the end of next week before I can really get a handle on the food situation.

Stu

I have done the same thing before.  Not fun.  

Stu and Kate: Good job getting your training in today!

Mike: Good grief on that pace!  I guess I'll be watching your back for the Patriot!

Today started out with a disappointment.  Tuesday's are weigh in day and after my 5LB weight loss last week, the predictable happened...only lost a pound.  My rational mind gets that I lost big last week and I shouldn't expect another good week...but it still sucks!

I did some strength training today and then did some swimming.  Much to my personal amusement, I had a Steve intervention without him even realizing it.  I tweaked my shoulder a little bit doing some bench pressing and I could see Steve saying "Jay, don't swim if your shoulder doesn't feel right...long term"  I did end up swimming but I was more than willing to stop if my shoulder bothered me....there's also the factor that my swim coach wants me to focus on using less of my shoulder and more hips to propel myself forward.  I have to admit, it went really well.  I didn't have any shoulder pain and I used the fear of that to focus on propelling with my hips.  I also improved my min/100 between my first week 2 and this past one....so I'll take that too!  Tonight I plan on getting on the bike after the kids are in bed and my with is being Ms. PTO

Mike, Sorry about the shorts...frustrating when that happens!  Good plan though.

Jay, I hear you on the weight loss, but I would kill for a 6 lb loss in 2 weeks!  About 1/2 lb a week actually makes me happy.

Nice workouts Stu and Kate!

Client no-showed me this afternoon, so got back in plenty of time for a run.  Today was interval day, and I was pretty pleased with the results - 7:59, 7:53, 8:11(slippery bridges), 7:51, 7:46, and had HR where it should be.  VERY happy they were only 1/2 mile though...not up for miles at that pace right now.  Hopefully will get the legs convinced they can turnover a little faster.

Like bikes?  Like coffee?  Like 'em together?  Check out this idea - gee, I much rather be checking out the latest Felt while waiting for (or downing) a latte.

Like the idea of bike cafe's.  It's not a bike cafe per se, but the local coffee shop about 1/2 mile from my house is part of a "coffee ride" that one of the LBS does.  They stop mid-way, have coffee, and then press on.  I'd love to do it, but it's only on Sunday morning.  May be able to pull off doing the first 1/2 of the ride, head home from there to shower and make 2nd service at church.  It's casual dress, but showing up sweaty in spandex might be a bit much .  Or...I coordinate the coffee team at church...so maybe we turn the coffee bar there into a bike cafe stop for a Saturday morning ride...hmmm. 

My long run was kind of an accident last weekend. I took a new route and underestimated the distance. Actually this week is build and next week is recovery. I planned to add a mile to each of my weekday runs and run 9  on Saturday. So far it's going good and feet feel ok. 

I am starting to worry a bit about race day nutrition. I know I will have  a long day and I've no idea what my nutrition needs might be. The longest I've ever gone is a 3 1/2 mud run and ate one banana during that race. Maybe it's too soon to obsess about that but.. it's in my mind. 

Been a test of a day so far I must say. Started off nicely with a good, but short run, then a decent swim. Then the commute from h*ll. nearly an hour to go 9 miles as a bit of snow is falling, and many drivers took this as a signal to go as slow a possible without stopping or going backwards. Just crawled everywhere.  Then I get to work, and at the front door realize I'd left my office keys, wallet, and $ in my car, so off I go back to the garage across the street. I also forgot my water bottle in the car at the pool, so no water at the pool, other than getting out a couple times for the water fountain. I'm just happy my head is attached to my shoulders right now.  Hope the rest of the day is better .

Kate, you are not going to be able to eat 12 bananas for a HIM.  Start now looking at gels at least for the run and mixes for the bike.  If I do a 5:35:00 HIM, I have 1000 ish calories on the bike (Infinit) and 300 ish calories on the run (GU).  So time to get that going especially since your long run will be over 90 minutes.  You will need to take in a gel or some such at the 1 hour mark and then at 90 minutes etc.  You can also go chomps/sportsbeans/etc.   

Carol those are some nice 800 splits.  Thats what I'm talking about.  Now you just get to add 1 per week.

Mike I get pleanty to drink while swimming, no need for me to get out.  Especially in open water swims with lots of waves, yum. 

Kate - I am right there with you on nutrition. I have been taking different things on my long bike rides. Gatorade, gu's, sport beans, chews etc. The one thing I found is I am not a big fan of the sport beans and chews. For me they are hard to get down while biking.

Steve - Holy cow, just checked out Infinit - now I am more confused. I went through the questionaire it it came up with a blend with Calories 243, Sodium at 338. Does that sound right? Or do you use a preset blend?

I finally sucked it up and got in the outdoor pool last night. Felt pretty good but it amazes me how I can cruise with no problem at a 1:45-1:50 pace but to get under 1:40 I feel like I am exhausted. It is not my biggest concern for this first HIM. I am sure like everything more time = better results. Also got a run in on my treadmill at home.

-Brian

I would be happy with a 1:45 - 1:50 pace.   

Mike I feel your pain on the morning commute.  Fortunately, I had today off so I waited until about 10 to get my day started...but the kids buses were really behind.

Brian: I have some Infinit powder from a few years back.  If my memory serves me correctly, they recommend a calorie and sodium level based on how you answer.  I think you can adjust their recommendations by sliding their "scales" however you see fit.  To give you an idea, My blend is 225 cal, 517mg sodium, 149 potassium, 53g carbs, 3g protein.

Today, I decided to play some basketball for my cardio.  I know this probably isn't ideal but I have a good buddy who is going through a divorce; so hoops on his days off keeps his mind off of it.  It ended up going better than I expected.  We started playing 2 vs. 2 and then went to a full court game for about an hour.  I make a point of making sure I'm always moving when I play so I'm maximizing my cardio.  Overall, I'll take 90 minutes of good cardio!  It doesn't seem that long when you're competing against others.

This is my laptop shelf on an ironing board/trainer setup. I've a chair propped up against the board to keep it from tipping over.