Gordo Byrn's Group - FULL (Page 17)

 With all the specific nutrition Qs, my answer is "it depends".  

The big picture is that your diet is working for you when: (a) your weight is stable; (b) your energy is high: and (c) you recover quickly from your training sessions.

 Think in terms of what you can do to easily improve the overall quality of your nutrition across your entire week.  Typically, trimming the starch/sugar is a low stress way to improve.

If you can replace rice with chicken/veggie stir fry... then yes, it would make sense.  If you replaced with, say, cake then that is probably not a good trade.

 g

 The nice thing about overcoming ourselves is that it gets easier and easier.

 Well done -- these are important points in sustaining the changes the lead to improved fitness.

Way ahead of you on that one!  Knee feeling ok tonight.  Still coughing up a ton with this chest cold.  Between that and knee, think I'll just take a cut at another trainer session tomorrow a.m. And stay out of the pool and off the treadmill for a couple of days until things clear up.  No more zero's.

 Quick question...I'm not including my warm up activity in my overall times....is that everyone's norm? or do you include it?

Good God man how do you do it?    Seriously that would/will be tough for me.   I just got my runners world mag in the mail, it has Lolo Jones on the cover and inside doing core work, I saw her and said I want those abs.  I have a feeling your telling me this will help me achieve that, now I just have to decide how badly I want them. 

Also, I was looking at the yogurt that I eat and saw that has alot of carbs in it (is this what you are talking about with the sugar in the dairy thing?), are carbs carbs or are we just talking about grains/rice etc.  Also what about Potatoes or sweet potatoes?

Thanks,

Mel

Well the last few days my back muscles have been sore.  Woke up two days ago like this (usually how it happens) and I thought today I was getting better.......then I sneezed.  I layed on the floor to do some gentle stretching and couldn't get back up.   Hubby had to pick me up.  Put some heat on it and did some gentle stretching of the neck.  Its getting better I can turn my head now and get up and move around slowly.

Any tips on dealing with cranky muscles and when to back off training and when to start up again?

Sorry,  some days I'm full of questions.   Thank you SO much for takeing the time to answer them.

Mel

Hey G tried your tip on doing a longer warm up to stop the HR spike.

Did a 1km warm up walk at 7 km/h and then did a 5k run at race pace to see if I still had the same speed since all I have been doing is long slow runs. managed 25 mins so happy and HR went from 165-170 down to 115 by the time I had walked another 1km home as a cool down.

Is it ok to keep doing a quicker run as well as building up the long slow runs or better to stick to slow stuff until nearer race date (April 20) ?

Dave

I had that same thought running through my head this morning. Bed was just a bit too comfortable. But I got it done!

Run outside -  21:54

Z1 (115-128): 11:30

 I count everything!  Walking, stretching, warm-up... if you want to give yourself an incentive to do the "right thing" then log it.

g

 How do I do it?  As you noted, I want the result.  I have always been a delayed gratification sort of guy.  Makes me a better investor and helps with things like triathlon (and finding a fantastic spouse).

 Dairy -- a little in my coffee and non-fat cottage cheese (or non-fat greek yoghurt) with chopped fruit.  I never eat sweetened dairy products.

 Grains/rice/sweet potatoes/potatoes -- I group all these together and eliminate, or use as recovery food from my longest days.

 Be sure to read my nutrition articles accessed from my sig-file.  Don't eliminate foods you have been eating for a long time -- cut intake by 50% and replace with nutrient dense choices.  Radical change doesn't work for nutrition -- we need to manage, gradually, over time.

I can assure you that effective nutrition is absolutely worth it.  Similar to the benefits of learning how to train moderately, these changes can have much wider implications that just a faster 5K split!

g

Cranky muscles -- deep tissue sports massage and yoga -- both of these have helped me tremendously.

 g

 For long term development and risk-return optimization -- stick with what I recommend.

 Will slamming 1K occasionally screw things up?  Probably not -- still, you'd feel silly if you had to report back with an injury!  :-)

 Also, remember that you could insert some tempo (1-2 minutes) of slightly higher pace inside your steady run.  That will help you learn to change gears and recover aerobically.

g

 Nice!

OK Team, I am off to the Colorado Backcountry for the rest of today.  Hiking in the mountains.  If you want to track Coach G then you can use Google Earth....

 http://share.findmespot.com/shared/faces/viewspots.jsp?glId=0TQB5Lr8HQb8lyNCRqLlQjBpBRWAQ8lxG

 I'll be out there from 10am Mtn.

g

 Will slamming 1K occasionally screw things up?  Probably not -- still, you'd feel silly if you had to report back with an injury!  :-)

 Also, remember that you could insert some tempo (1-2 minutes) of slightly higher pace inside your steady run.  That will help you learn to change gears and recover aerobically.

g"

Ok will do thanks G. figured as I only had time to do 30 mins run I would push the pace. Spose your way fits with the little and often is better than the odd long run only.

CARDHOLIC.  i have the very same bike that you do, so i was anxious to read the response...

the guy that we (my husband and i bought the same bikes...on the same day) bought the bikes from made some adjustments to the components.  he spent a good hour making adjustments and tweaking here and there to help the bike perform well.

i like to say, Corey 'pimped my ride'

happy to report its been smooth ridin' ever since.

its good to know we've got a decent set of wheels to help us reach our goals....

'unexpected' 90 min spin...but a pleasant surprise nonethless.  the spin instructor offerred to stay an xtra 30 mins. beyond the first hour.  sweet!

HR DATA 90 min spin 1/8

AV:  126

PEAK:  156 (during those standing sprints)

START:  i have no idea.  i didnt write it down.  somewhere between 80-100 is a good guess.

10 min:  134

20 min:  139

30 min:  129

40 min:  132

50 min:  143 standing sprints, holy moly.

60 min:  117

70 min:  131

80 min:  140

90 min:  124

END:  108

G.  i hope you had the most SPLENDID ADVENTURE!

DeputyDawg&gtkelly.

WAY TO GO GETTING IT DONE.  i tell people all the time, if i waited to workout until i 'felt' like it, i would never workout.  how i feel about working out (wanting to/not wanting to) is irrelevant.

i train because thats what i do and if i want to meet my goals, then i need to do what i need to do

CONSISTENCY.  PERSISTENCE.  ACHIEVEMENT.

WAY TO GO YUNZ TWO!

I have adjusted my diet so I stick to G's guidelines from the time I wakeup to just before dinner (i.e.. yogart, fruit, chicken,  cottage cheese, water, fruit between breakfeast and lunch and fruit between lunch and dinner).  When eating with the family in the evening I found it real  hard to eliminate all the breads, pasta, potatoes, wine etc...  I just watch it a lot closer than I ever have before.  Not that I know anything but it's seem to be working for me so far.  It's kind of my way of cutting back without going cold turkey with my old ways. 

5 Ingredient Rule- I like that; I'll have to start working on that.

The findmespot is neat. I'm trying to justify buying one now. My oldest son will be driving in a year. Hmmmmm - might prove very useful.

Even nicer was the area you were going through (yes, I was playing the home game).  I call the NC mountains my playground but the Rockies are a different ballgame. Must have been a blast!

Haven't been doing anything this month so far.

Was sick at the beginning of the month and today I had an abnormal EKG.  So No exercising until I have a echo cardio stress test.

I should get back on track once this is all settled by the doctors.

If you have a full day of alpine skiing then I wouldn't recommend anything before hand.  Enjoy the slopes!

 g

 It was a good time -- I thought that trip up about six weeks ago and did a lot of recon to make sure that it would be safe to get to the pass.  Dusted off my ice axe (for my mountaineering days) for the first time in over a decade.  Only used it for a short pitch but was glad that I had it.

 g