left.right.repeat group -closed - Full of a bunch of winners...YEAH! (Page 177)

Hey all. Just checking in. Managed a 50 min Spinervals work-out this evening. The weather was actually pretty nice today I could have just biked but when I got home I screwed around the house and didn't get ready til it was dark. no worries Spinervals are fun sometimes.

Winner, winner chicken dinner!!! Nice read Amy. Yes for when I'm not training my other hobby is that I am a movie buff. I love the character of Nurse Ratched. To me what makes her so evil is how she is so passive/aggressive in controlling the inmates of the asylum, most of whom are there voluntarily.

According to The American Film Institute the character of Nurse Ratched is ranked No. 5 of the greatest villains of all time. Here’s the top five.

1.       Hannibal Lecter, Anthony Hopkins, The Silence of the Lambs

2.       Norman Bates, Anthony Perkins, Psycho

3.       Darth Vader, David Prowse (voiced by James Earl Jones), Star Wars

4.       The Wicked Witch of the West, Margaret Hamilton, The Wizard of Oz

5.       Nurse Ratched, Louise Fletcher, One Flew Over the Cuckoo’s Nest

Also, for anyone that is stuck on the trainer and is looking for movies to watch try this. A few years ago AFI did a survey and came up with the top 100 movies of all time. The challenge is to watch all the movies on that list. And when you’re done with that do the Oscar Best picture challenge. I’m about 80 movies into it and there are about 150 movies in all.

Wow I am busy for a couple of days and there at like 4 pages of posts. Can't get behind or I will never catch up.

Welcome Mark!!!!

I hate it when life gets in the way of training. Yesterday was just one of those days. Woke up at 4:30 to go swim and stepped in dog or cat poop. Then got to the gym and forgot my watch and goggles. Did a workout, which is going better now. GO to the doctor for a check up, wife insisted, EKG came back different than 5 years ago so now I have to do a treadmill test. Then on my way to work my truck doesn't want to shift into third, but if you turn it off and start again its fine for about 5 stops then I have to turn the truck off and go again. So no bike work out yesterday and then I may not get to pick up my new bike today depending on what the tranny shop says...

On a positive note I am able to swim more than a few weeks ago. 

My only real goal is to finish IMLOU but its fun to predict.
My 200CD was in 5:10. if I can hold CD 200m pace the swim will take ~1hr 40min.
My 1hr bike in the gym was 17.7miles so that is  6Hrs and 20 min.
In training I hold 8min. mile for Z2 so I will figure 9min mile race pace ~4hrs.
12hr IM....It looks so easy on paper. Now if we only raced them on paper.

Ugh, I hate it when that happens. I am the most forgetfull person. If I don't pre-pack everything the night before I am sure to forget something. I've even gone to the pool and forgotten my swimming trunks before. Fustrating indeed.

What do you mean, did I swim anyways? Of course I did. I had my birthday suit....then the police came....then the injuction was issued....then I had to find another gym.....BUT IT WAS WORTH IT!!!!

I try to keep an extra towel, swim suit and goggles in my truck.  The problem is that I forget my stuff enough that I use my back up then forget to replace them.  This weekend I will have to stock up again.  Thanks for the reminder!

Yeah, that can be very un-nerving when you are not used to it. I see the pros going and 60 mph down hill and i'm amazed.

*****************************************

Great run tonight. Tied my PR for longest run ever at 9 miles. Ran with a friend and we really picked up the pace at the end. Totally exhausted but worth it.

Woke up to more rain.  Weather man got it wrong again.  Changed plans from long ride to swim and indoor cycle.

Arrived at the gym early to find the pool empty pool, yes! Life is good.
2400 yards focus on good form and getting push from the front of my stroke.

Saturday Swim workout
WU: 5x100 Easy
Dr1: 8x50,
  KOS 2x50left& 2x50Right
  4x(25-3kicks and Rotate/Swim back)
MS:
  4x100@2:10
  1x400 rest 30seconds
  4x100@2:10
CD: 3x100 Easy

Got out of the pool feeling so good and decided to towel off put on a shirt, shoes and join the cycle class. hehehe.  Oh what was I thinking.  When it was over I was seriously hungry, and wiped out. 

Tri season is still a long ways away for the pacific northwest.  Signed up for another half mary March 26.  This should give me something to focus my run training on.  The first local tri of the year isn't until June. 

Here is my rookie question for the day.  If I'm already working on a solid run training plan tailored to the half marathon distance, jorges winter cycle training plan, and swimming with a tri-masters group, what benefit is there to following a HIM specfic training plan? When should I transition from 3 seperate training programs to dedicated HIM plan?

Stay Healthy,
Mark

I have 5 of the Spinervals series;

3.0 Sufer-O-Rama: 45 min Interval Workout

4.0 Muscle Breakdown: 45 min Interval session

9.0 Have Mercy: 120 min Race sims, Accerleration sets, Super Spins, ETC...

13.0 Tough Love: 3 hr Interval session

27.0 Threshold Test & Suffer Fest: 60 min workout with 20 min threshold TT test

They are all real good and do what each title says. I have done the interval ones mostly because I try and do my long ride outdoors. I hope to keep adding to my collection to eventually get them all.

***********************************

Got my long ride in this morning. 53 miles  of hills, little hills, but hills none the less. After this and my tough 9 mile run yesterday. I am beat. Really looking forward to my day off tomorrow & recovery week.