THE SLAYER RULES-FULL Up (Page 19)

I agree with the article and the guys who wrote it are much better triathletes then I will ever be. I have turned in my fastest HIM bike splits by taking it very easy on the first few miles and working into a solid pace. I get passed a lot by people I know I can beat but I simply ride my own race. By the time I get up to 40-45 miles I start passing people who are fading fast. I still need to work on a good run to finish strong.

I also think bricks help for a time constrained athlete. The most time consuming  part for me sometimes is getting set-up before and cleaned-up after. Once I get all hot and sweaty from the bike it doesn't take much time to shove my bike in my truck and run a couple of miles before showering.

Pr'ly in the beer tent.

Great job, Ultra Slayer!!!

SWEEEEEET!!! Good job to both of you.

Too bad you got Slayed but you lived to Slay again! Hope you had fun.  

Way to go!

You deserve the adult beverages.

What did you eat/drink during...?

Pretty quiet on here today. I guess everyone is out doing their long training sessions.

I did 16K this morning, part of the paved trail was pure ice, so ended up running on the sidewalk for most of the run. Ended up a good run, but boy can feel the difference after between concrete and pavement.

I had a combination of Perpeteum, candy (m&ms, almond joys, nestle crunch), cookies, gels, a potato w/salt, powerade, and some peanut butter pretzels.

Way to go Ultra Runners!

I went on a 69 mile bike ride today with lots of climbing. It is the most gorgeous January day I have ever experienced.  Nearly 80 degrees without a cloud in the sky.  I felt very strong on this ride.  The pace was pretty slow, but there were 7 of us, so that meant stops and waiting and a minor stoplight crash by the accident-prone girl in the group. I pulled the group on the climbs the last 30 or so miles (with a headwind).  Felt great.  Now, of course, I'm very, very tired. This served as my farewell ride to my beloved tri bike. Yes, that's right, I bought my new bike yesterday!

I decided on a Felt B16.  It's awesome and I get to pick it up next week.  Really looking forward to riding.  It's crazy how well it handles and it doesn't make any strange noises. hahahahaha

Also, a slurpee/icee is the best recovery drink in the world!  Esp. when it's hot.  Even if it doesn't have any protein (I got that from my post-ride tacos).

now you are really building us up for the bike!

i love slurpees and had icees in those long packets ready for me at the ultra. however, of course, i didnt take in enough nutrition and ran too hard.

my nutrition was my usual IM nutrition for 1200 cals of carbo pro and EFS powder but I failed to take any gels and only had a couple mini moon pies, water, and 3 cokes. i was toast at mi. 24. You can imagine the sufferfest after that until the final 2 mi when i got my mojo back with some help from the ga brown dog sherpa pacing me in.

EDIT to add:\Data from the run:

http://www.trainingpeaks.com/sw/KNZPOMLCP3HLXE3ZWSKX6Y6PG4

Ha!  I forgot to tell you all a funny story.  Yesterday, I was test riding sweetazz bike and wearing a hot pink tri suit.  Lookin' quite SEXY and a car full of boys yelled and hooted.  I was kind of scared because I was worried they might throw something or be azzholes but then they started shouting about how much they love me, nice booty, etc.  They passed and then stopped at a red light.  I pulled up next to them but some distance away and each proposed marriage.  "Marry me!" "No, marry ME!"  I received about 4 marriage proposals.  Now, that, my friends, is a successful Saturday!

Hahahahahha

Just don't post the photo of my girlfriend on the moped with no helmet, smoking a cig, talking on a cellphone.

I decided to work today. I will save the gory stories. Run/swim tomorrow

Nice race guys.

I had a pretty good training weekend.  Wife was in Chicago so I was on my own.  Got in a long bike outside on Saturday which trashed my legs.  Was a typical meathead in trying to catch/pass other riders on the trail all the way to the end.  The extra motivation to catch/pass someone, even on dead legs makes me think I should spend more time riding with others.  Made it a mile outside running on Sunday before my knee started to crap out on me, so I finished on the elliptical.  MRI came back with no structural damage, just IT Band issues which gives me some relief.  More stretching and strengthening exercises.  Also kept up with the swimming, feeling strong throughout the whole workout, and barring something crazy happening tomorrow, Ill go over 40k for the month.

I hate winter!!! It's so freaking cold I can't stand it. When I run, my chin freezes...I'm arranging for my first bike trial outdoors to see if it suits me for almost 10 days now...

hate this sh...

I had a pretty solid weekend. A good long run on Saturday and my first 50 mile bike of the year on Sunday with a good group. It was an easy ride so I am still feeling good today. 

Phat - I saw the profile of that course you ran. That looks brutal. Congratulations. That is a serious accomplishment. 

good work guys! lets keep it rolling..

sorry about the cold gladiator. jordan can tell you how to run in cold without a shirt haha. they nicknamed him the shirtless leprechaun.

we are due to take another of you on in a case study if someone wants to volunteer...

Eddit to add: Love when the wife is away and can workout like that...

Great job on the race. The only thing worse than driving to Huntsville is doing a trail run there. Every race will be fun after that sufferfest.

I had an interesting talk with my son last night. I watched him at Lacrosse practice and it looked like he was just going through the drills without giving a little extra effort. I told him he needed to take it up a notch and really work hard at practice so he could get some playing time. While at the pool today I realized I had been a hypocrite because I find myself just putting in the distance while swimming. Today I decided that I need to be more vigilant about giving a little extra effort while in the pool