THE SLAYER RULES-FULL Up (Page 17)

Hey Slayer, what do you think about this last Nancy Clark Article? Everyone else...

http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=2420

I've read tons of info about nutrition, and yet...

Tomorrow 35k run, alone...

Ugh, no no no!!!  For the most part, I thought the article was fine about the recovery section, but what killed me was the g of recommended carbs per day.  Way too high!  and from bad sources!  This, in my opinion, is one of the reasons you see so many fat triathletes.  Lots of people run for 5 miles a day but then eat 600 g of carbs from bread and pasta.  It's way too high and the calories are empty.  Sweet potatoes and yams are a great source of carbs and they have nutrients, too.

Off the soapbox now... 

35k run...

03:37:46  

Man, my legs hurt. Pain is inevitable, suffering is optional

Good job Gladiator. While I haven't had an ice bath, I keep hearing they are great for recovery! A chiro friends swears by them.

Recovery weekend for me:

• 1K swim on Friday morning - Done
• 1Hr Yoga on Friday morning - Done
• 6K run Friday evening - Done (snow and ice conditions)
• 2Hr rider (Computrainer) Saturday morning - Done (avg watts 140, solid Z2)
• 20Minute run off the bike Saturday morning - Done (snow and ice conditions)
• 13K run Sunday morning - route planned

Nice long run Gladiador.  I used to enjoy the ice baths in college, even though it wasnt for endurance recovery.  Shower with all cold water and a lawn chair is the closest Ive gotten since then, but its still nice on the hotter days in the summer.

Visit with the orthopedist is resulting in an MRI Monday morning, should know the results towards the middle of the week.  He did rule out an ITB and ACL injury.  He also said that Im good to continue biking and swimming, and that it shouldnt be hindering my recovery.  So Im going to start increasing my bike volume.

Thanks. No ice baths, as I just have my shower... Maybe once I start preparing for an Ironman  , but for now, better option is to eat clean and frequent, stretch properly, and get in the pool as soon as possible (Monday). Massage is an option also, but not on this occasion.

This time is slow, but after 25k my legs simply start to hurt big. According to 31k and 35k I'd say I could run around 4h30min. Oh well, I'll try to have fun. But preparing for the Marathon is a completely different story than for a Half-Mary.

Rich, that's more than a decent plan for the weekend. Thumbs up!!!!

@vibrating00 - increased swimming volume should help getting back on the right track.

Impressive!!

13K run done this morning. Nice morning for a run, but tough conditions with packed snow, black ice and a little wind.

Now to relax for the rest of the day and rest up for next weeks planned work outs:

• 1500M swim tomorrow morning at 5am, 1Hr on the trainer in the evening - Done
• 6K run on Tuesday morning - 7K with 5 hill repeats  - done
• 2100M swim Wednesday morning, - Done (2,150M) 10K run in the evening - Done in 55minutes and felt great
• Thursday off
• Friday 1000M swim (speed) - Done 21minutes, 1Hr Yoga in the morning, 6K run in the evening - Done 32minutes
• Saturday 2Hr ride, 30 minute run off the bike - Done
• Sunday 16K run

This should be a good week coming up. May also include some strength work at lunch time Tuesday and Thursday if work permits.

that looks a great week RIch! i am tapering for the ultra saturday and my body feels like its shutting down on me. putting on lbs and feeling like crap. wish i had a week more like yours.

lets talk about tapers. what do you all do for tapers for bigger races?

Slayer, how far is your Ultra? 50Miler?

For tapering I usually taper 2 weeks for 1/2 Marathon, or 3 weeks for Marathon. Tapering to me just means pulling back the long runs, slowly, reducing the intensity a little for the shorter runs. However still getting out there and keeping loose. You need to keep loose. Also, I have found that a good speed workout for running mid week before the race, really helps to flush the muscles.

I have also found that during taper, you start feeling some niggly aches and pains and start t wonder if you are developing a major injury. It usally works out though.

Also, the week before the big day, increase the carbs upto about 60% two days before and fluid intake.

Hmmm, apparently Barry P's plan has had an interesting effect on my weight. Since starting in September, I have actually gained about 10 pounds. This is with montly run volumes of 140, 160, 201, and about 120 so far this month, usually running 5-6 days a week. Biking and swimming have been sacrificed during this time. I dont feel that my eating/drinking habits have changed dramatically. I realize it is normal to gain weight during the winter/holidays. The strange this is I can't tell where the weight is going. My wife called me a liar when I told her I gained the weight.

Phat is of the mindset that it is increased leg muscle.

Thoughts?

I bet you are eating and drinking more too.

EDIT to ADD: Peter, lets get you back on track asap! What about a treadmill? As to the taper, this is one of the few times, I actually am chilling out. NOt sure it helps me either.

I just follow my plan for the taper.  I usually freak out a bit and everything twinges.

I've decided to write down my training plan for the week and then check in every day and brag about having done it or tearily confess to being a wussy wanker.

Tuesday: 4 mile run

Wednesday: 30 min drainer ride, 30 min run, swim

Thursday: 30 min drainer, 3 mile run

Friday: 4 mile run, swim

Saturday: 7 mile run, BIKE SHOPPING!!!

Sunday: long bike

I feel good about the running.  Goal for this week: maintain run frequency, get back in the pool.  Goal for next week: maintain run frequency, increase swim to 3x/week, increase drainer intensity.  Perhaps Jorge M's program.  Anyone do that?  I've heard great things about it. Started it before and it was great.  Dropped off because one of my buddies told me he did it last year and peaked too soon before his IM.  I've been waiting so that the timing works.

I haven't derailed off track, just a temporary break. I needed it anyway. Will run tomorrow no matter what.

Weight gain during taper is mostly water weight. Muscle cells don't really divided and grow more muscle, they hypertrophy and swell and look bigger. If you don't use them they shrink or atrophy.

Increased muscle density perhaps?

I would (and I will) add aero bars on a roadie. I plan to purchase second hand first time roadie too.