2015 Clyde/Athena Tri-N-4- Weight Loss Mentor Group - Open (Page 16)

Congratulations on your race.

I was on my phone yesterday so I couldn't get a good look at everything. Congrats on the race, you had some numbers that make me jealous, lol! I like your setup in transition as well. I've lucked out and all the events I've done have been the same company and they have some nice wooden racks/boxes for everyone

Run 19m 09s 1.02 miles 18m 46s /Mi

The workouts may not seem all that strenuous or impressive for the next 8 weeks but I'm trying something different. I still want to attempt the Lumberjack Triathlon on August 9th. So I created a training plan on beginnertriathlete.com using their Custom Training Plan Creator. Instead of charging in all gung-ho and maximizing effort, looking for improved time or more distance with every workout I am going to follow the suggested workouts. So today was my first real effort since the knee surgery, which was only 7 weeks ago. I am satisfied.

Good to see you back Mike!

Thanks Rick. It's nice to have a focus back in my life again. Vegging out wasn't working. I had crept back up to 380. Aiming to be down to 350 for the Lumberjack on 8-9. I'll have to update that signature line later tonight.

Good to see you back Mike.

And good luck coming back from your surgery, that's impressive to be back into it so soon after an operation.

This week was all about winning.

I got all my workouts in, including getting outside for both my 40 minute runs. for a total of 3 hours 20 minutes for the week. Just as scheduled.

I've brought my total for the month to 81km. 100km for the month is looking good.

Diet wise, both saturday and sunday were about 300 cal over my target. But the rest of the week was either on target or below. Todays weigh in I was 4.4lbs down on Monday last week. Very, very happy with that. Will be more happy if next Monday it hasn't popped back up again.

I also got myself a nice new pair of running shoes on the weekend, so that just capped off a good week.

After being put off twice, I'm off to Australia for work tomorrow, so next week will be a bit tough. Plenty of eating out, and I'm not sure how many opportunities I'll get to run. But I will do my best and hopefully won't do too much damage.

Hope you guys are all tracking well.

Not a bad week overall...

Weight is back up to 248.5. I'm having a hard time making myself track everything even though I know it works...

Swim: 1600yds on Thursday. 1500yd free, 2x50yd kick

Bike: Solo ride last Sunday for 38.42mi. I was trying for 40+, but misjudged my turnaround. 5.6mi spin on the trainer on Thurs. Working on fitting the bike, then made a brick of it. 26.46mi group ride on Saturday. We had a "Let's try something different" moment. 70.48mi for the week. SCORE!

Run: Made 2 30min runs. Planning on making up #3 tonight.

I agree.

Win.

Win.

Win. What did you get?

Win... with a whole lot of jealousy, lol!

Well now I have my scale back I gone up 13 lbs since the baby got home. No wonder I been dogging it during my long run this weekend. I need to Drop weight and do it now. I guess today I try to get back onto the low carb band wagon. Probably get the low carb diet for triathlete book. Maybe that will help me out too. The author won 100 mile mountain footrace. He can not be doing too badly.

This week was a good example of the adage: "You can not out-exercise a bad diet". Stress-eating really got me this week. I would do pretty good until I got home. Then thinking about work, what needed to be done, how long until my boss was released by the Dr to work again, All the Ford and GM recalls that got dumped on my plate... and the list goes on and on... So... I would just start shoving food down and really couldn't stop even when I realized what I was doing. Somehow I am only up to 251 this week, so it's not a catastrophic failure... but it is a failure on that front. On a good note, I am back on my normal Sun-Thur schedule because the boss is back tomorrow. So after he figures out everything I messed up, I'll be rolling along in the shop again.

Now my training this week... that was another story all together!

Swim: 2 sessions in the pool. Both were 1500yds free with 2x50 kick. Honestly, I know I need to figure out some drills or something, but until I have the time to sit with a coach and figure out what I'm doing wrong, and also to throw a couple different strokes (to rule the world.... it takes Diff'rent Strokes to rule the worrrrrld! hehehe) in the mix, I am content with making sure I can swim this distance. 3200yds for the week is really good for me.

Bike: 3 rides for the week. 43.76mi on Sunday (my longest ride to date), 5.1mi on the trainer Wed (Hate, HATE, HAAATE the trainer when the weather is nice), and I missed the group ride yesterday, but I did manage 15mi and turned it into a brick. 63.86mi for the week is not bad a'tall.

Run: Not only did I make all 3 runs for this week, but I also made up the missing run from last week. All 30min runs, all right at 2mi since I'm doing c25k yet again. One of these days I'll manage to hold on to my run fitness after I finish the program...

Weights: Ahh... new category . Yes, I pulled out my ancient Bowflex Power Pro and I did one round of basic upper body exercises. My lower body is already quite strong, so there won't be a lot of work done down there. The plan is to do weight work 2x a week. I'm planning on 3 sets of each going to failure on Tuesdays and Thursdays since those are already light days. Here's what I've come up with:

Plank: 3x:60 (work to increase time)
Bench Press
Resisted Crunch
Chest Fly
Trunk Rotation L & R
Shoulder Press
Front Delt Raise
Rear Delt Row
Lateral Delt Raise
Curl
Tricep Kick
Squat: 3x20 (work to increase reps)
Calf Raise: 3x20 (work to increase reps & add weight later)
Lunge L & R: 3x20 (work to increase reps & add weight later)
Jack Knife: 3x5 (work to increase reps) *look this one up...it's a doozy!
Speed Rope: 3x:30 (work to increase coordination and time)

If I take my time between exercises, I should be able to finish in 45min or so... I could push for 30min if I really wanted to work. With 6 weeks until Riverbluff and being fairly confident that I could go out tomorrow and beat my S/B/R times on that course, I am taking the approach that improving the motor will be more beneficial than improving each discipline at this point.

Hi Guys,

I'm back to normal life after last week away from home. My diet over the week was not great, so I tried to make up for the poor choices I made/was forced into by limiting everything else I ate. The end result for the week was weighing in this morning 0.2lbs up from last week. When I think about what I ate over the last 7 days, I'm happy with that result.

Workouts, I am down for the week, which is ok, as it was expected, and I am about due for a cut back week anyway. 4 runs during the week, and my 2nd 5k race of the year on Sunday. I ended up 33:42 for the race, but it was 200m short according to my garmin. But my pace for race 1 was 7:19/km, yesterday 7:02/km so depsite the short course, I'm happy that I'm making some improvements.

The last one is on July 18, so looking forward to getting my pace into the 6's.

And I'm up to 100.0km for the month, so that's a tick for my 100km challenge. So pretty happy over all

Run 20m 59s 1.00 miles 20m 58s /Mi

It is time to face reality. I am two months away from my 57th birthday and I weigh 375 this morning. I do not heal as fast as I used to. The Lumberjack Tri is simply not going to happen this year. After two years of inactivity I have ZERO aerobic base left. There is absolutely no way for me to train up to a sprint in the time remaining (6 weeks). I can't even walk the 5k distance right now. I can, however, begin training for 2016 with a goal of both a Sprint and an Oly next year.

Got a second workout in today.

Bike 33m 33s 4.46 miles 7.98 Mi/hr

No attempt at speed here, just a nice easy 4½ miles with my wife. I'm trying to get her back into riding her bike after work. Could I have gone faster? Sure. Would it have hurt? Probably. The good news is that I rode the entire lap on my big ring though, even the climbs, which are admittedly minimal. Those did strain the knee however. No pain at all after the ride though.

Mike,

First thing good on you for getting 2 workouts in one day in! I can't remember the last time I managed that.

Making the call to pull out of your planned races is a tough decision, but congratulations on making what sounds like the right call for you. I think that you'll be much better served by taking a long term approach to this, dropping the weight and building your fitness over the next year. Blindly pushing ahead and trying to be race ready in 6 weeks could well be a recipe for injury. And then you're back to square one again. But it does sound like you already know this.

One thing tho, having your goal race over a year away is a long time to keep focus. Maybe you should look at some 5k run/walks in the next few months and then some progressively longer/harder events over the next year till you get to race day. Having something soon to train for helps me keep focused.

Good luck! Looking forward to seeing all your progress over the next 12 months

Well it's a new month here. So I thought I should have a look at how June has gone...

Swim: 0

Bike: 0 (Still not back in multisport mode )

Run: 108.4km 13:09:20 This is by far the most distance, and most time spent working out in a long time, (I've attached a graph from my training log showing my monthly running distance since January 2014)

Weight: First of the month 128.0kg, end of the month 126.1kg, 1.9kg (4.2lbs) down for the month.

Overall I give myself a 7/10 really happy with how my running, and overall fitness is going. Sort of happy with my weight/diet but would like to be down further. But disappointed that I didn't get back on the bike. That needs to happen in July.

How does everyone else's month look?





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Mike:

I agree with my colleagues... Better to cancel the race and slowly work your back back into things.

I'd have to call this a pretty darn good month overall... except for my weight.

I don't know how to put the graph in so...

Swim: Put in 6450yds in June. Pretty avg month. 35,336yds on the year
Bike: 266.64mi in June. Most miles in one month to date! 963.53 on the year (and already more than 2014)
Run: 19.57mi in June. This should be a light month, but since I only have 66.2mi on the year, June was almost 30% of my yearly total... ugh.

Is it too late for me to join in this? If it is I can delete... but I will introduce myself!
GROUP FOCUS: weight loss and getting healthy

NAME: Tara

STORY: began losing weight in 2007 started at 235 non-athletic, began running then ventured into tris. HIM training i got down to 158lbs doing all cardio 7 days a week sometimes 2 adays... now that I've incooperated crossfit I am plateaued in the mid to late 180s. It's super frustrating.

FAMILY STATUS: Single

CURRENT TRAINING: training for triple threat at Hotter than hell for my "A" race now.

2015 RACES:
Cowtown Marathon
Tri-raider spring triathlon
Bike tours sprinkled throughout
a half marathon
a few 5ks
Triple Threat Hotter than Hell

WEIGHTLOSS: See above, would like to get back down into 170s.