Ken Axford's Group - closed and killin it!!! (Page 2)

Ken,

Hope the move is not stressing you and Brandi too much. Welome back.

Terry,

I am logging my nutrition on BT too. I am also like Sandi in reagrds to the types of meals - three per day. I try to have my meals be 50% protein and eat all the protein first (protein fills you up more). I do not snack, I only drink flavored drinks with meals (drinking flavored drinks between meals has been shown to increase your appetite; and I do not need that), I also make sure that I drink at least 64oz of water perday. Last but not least, I do not eat after 7:00pm, unless I will have a late night out on the town.

If you must snack, there are many 100 calorie pack options now, however, I would stick to fresh friut and vegies as much as possible. I read once that any food we eat should be as natuaral as possible and come in packaging that is minimal, natural, and safe for the environement.

Sandi,

Nice to see you. I'm glad to see that you are working on overcoming the set-backs caused by your PE.

All,

It looks as like time is a factor for some in regards to training, one of the ways I seem to work my training in is by using a motto I came up with, "You can't go home until your've done your traininig today." It's worked so far.

Sandi,

I'll join you, but not at the pool. I'm taking a late lunch right now (3:30 EST) and heading for a run.

Terry

John,

After Sandi commented on your swim, I went back to read your message. Yep, I'm with her... great job!

Speaking of swimming, more questions for you guys...

* How to you track your laps in the pool? Count in your head? Use a gadget of some sort?
* Do you include drills in your workout? Which drills are your favorites?
* Do any of you wear a heart rate monitor in the pool?
* Do you plan out your swim each time and take your list to the pool with you?

While, I did improve with endurance, I did not really enjoy my time in the pool last year. I was king of bored and wondering if I was doing things "right". Maybe I need to find a clinic or join a team of some sort.

Terry

Yikes- it is hard to answer and comment on all these questions and thoughts!!!!! But I will give it a go.....

For starters– Ken, you have arrived! Have you spent much time in Co Springs ever before? I am by no means an expert, but we did spend a week there and based out of a little hamlet called Manitou Springs at the base of Pikes Peak. Pretty funky little spot- with a great organic café called Adam’s that had KILLER orange spice tea (you could buy it to go and I did) and Huevos Rancheros that were to die for. Seems like a great town to stay fit in!! As and for a training plan, this weekend I will spend looking over all kinds of info to figure out what is best for me. Thanks for the names of the other sites, as well. When I have marathon trained, I really liked the part about having a training schedule- it was like “oh, well, I guess that’s what I have to do today” and I stuck to it pretty religiously. Looking forward to that again.

Terry-
I need to get back to being serious about nutrition. I can be so good, but I can be sooooo bad. I thing tracking it on BT is probably a good plan for me as well. Is that feature hard to use? I haven’t surfed this site much at all. This weekend, I’ll have that chance, it appears! As far as traveling, I don’t have to go TOO much but will have one trip in January and one in March- two and three days, respectively. The two day trips really mess with me- I’m barely there long enough to work in a workout and yet not home and in my routine. I live in Lake Placid, NY- home of an IM and the 1932 and 1980 Winter Olympics. It’s in Upstate (way upstate) NY in the Adirondack Mountains. Pretty, and pretty remote, too. Like you, I need to know what others are doing as far as a swim. I sort of HATE counting laps in my head, especially since our gym has a tiny pool. But not sure how else to do it? I need to get on some drills, but don’t know if I should get more of a base. And I’m embarassed to say that not only is the battery in my heart rate monitor dead, I don’t really know where it is. Perhaps in my car, also known as my mobile office/locker/closet? I must really get on that this weekend.....................

Sandi–
The scheduling of that thing called a job makes it rough, doesn’t it? I hope we can inspire each other to stick to it. I just took on a promotion at work and things are bound to get crazier FAST- but I think I do better all around when I have more on my plate, so tri training and a schedule for it can only help, right?

John-
You are so disciplined about your eating. Good for you. I need to get back and track and you are inspirational. For me, my workouts are usually at 5:30 am (when the gym opens) or they don’t happen. It’s so dark and snowy here- and I have to leave for work by 7:15. I can get the bike in on my trainer here at the house whenever, and the run can get worked in- even when I’m at the office, but the swim is tougher. On the weekends, the gym doesn’t open till 8 and that’s too late for a workout as the boys have to be chauferred to around for their respective ski programs. I am really going to need to fine tune a plan for myself.

Mike-
I, too, feel your pain! Oh, the fateful month of December! Why does it feel like we make physical gains so slowly, but we can lose strength and endurance practically overnight? It is so unfair. But at least we are committing to getting it together, and spring is still a good way off. I wish I had some events sooner like you do to motivate me. The age of my kids, my husband’s work schedule and my distance from a major metropolitan (or even minor metropolitan) area makes it harder. But I am going to scope around. Perhaps when I am in Florida for two weeks in April? We are bringing a sitter- hey, that’s a great idea!

Mo-
The swim will be my biggest challenge. Do you think the difficulty is more mental than physical? I feel I can run forever without stopping and yet when I am in that pool.....I keep telling myself it’s only mental and to just keep going, but it touches on my claustrophobic side. I think (hope) with enough time in the pool, I can work past it. What do you have planned for a swim program?

So, is that all of us, or have I missed anyone? If I have, I was not intentional- so someone let me know!! I’ll be on again later...talk to you all then.

Terry and Sandi,

Thanks for the comps on the swim. I tend to stick to my program, tonight it is 1:37:00 on the bike, my farthest distance to date to finish.

I track my laps in the pool in my head, there are gadgets out there, but I prefer to use my resources for more important equipment (bike, shoes, etc.).

Terry,

I was in the Navy from 09/1986 - 08/1990 and then again for Desert Storm in 1991. The Desert Tri has Sprint, Olympic, and Relay slots.

Take Care...

Man this thread is busy. I am gonna have to read a book to get caught up. Here are my mass replies to some of whats discussed.

On the subject of swimming technique... I try not to drown. I always inflated my floaties before getting in the pool. I can manage the fastest 100 yrds you've ever seen after that I am a dog paddle king with my HRM pegged at 195. I need to learn the proper swim technique. Someone told me its all about rolling and balance and using your lats alot more. I need to get that video total immersion. have any of you tried that out?

Some more history on me. I am an ex-smoker. I've been screwing up lately though. Someone needs to hit me in the head with a friggin hammer. Anyway, I now have that back under control. I weigh about 195 and am 5' 8". I've got a gut that I can't for the life of me seem to get rid of. Mainly chocolate is the cause. I don't drink more than once a month so I can't blame it on beer. My favorite snack food right now is the Chocolate OREO CAKESTERS!!! OMG those things are the devil.

Let's see what else... I am getting married on the 4th of July 2008 in Estes Park, CO. My fiance is from Lakewood but we both live in Austin, TX right now. I am originally from Houston but I moved around alot as a kid so personally Austin is my home town. I've been here almost 22 years of my 32 years. I don't have any kids. I am programmer for a state agency. I just finished my 10 years with the state so as soon as the month long honeymoon is over I might be looking for another job. Possibly a contract.

I've got 2 cats. Well the little lady has two cats, I just clean up the poop. One is named Kitty and the other is Beau. They are 17 & 16 years old so there is alot of sleeping going on and they are both pretty crabby.

As for TV/Hobbies/Books etc, I am running my own small business on the side selling used clothes on ebay. I have a few hook ups in the thrift store world that sell me clothes super cheap. I have to dig for what I want but there is no shortage of stuff. You can browse my stuff on ebay. My user id is trigeek512. I just started out in November so its slow going but its still fun. I am doing this because the wedding/honeymoon are taking all my money and I have to pay for my triathlon habit some how. I am saving up for a bike. Right now I borrowed my friends Trek 1500 but I really want an Equinox or a Felt s32. Its just gonna take some time.

Lets see what else. I am narcoleptic but my meds keep that under control. I've got 5 tattoos. I also enjoy refinishing furniture from the 1950's and other woodworking projects. Oops I am getting hollered at. Talk more later. Take care everyone!

Mike512

Sandi-

Thanks for the comment on my calendar! That was fun to see. I need figure out how to use all these tools a bit better. OR at all!! I did post a reply to your comment, though I don't know WHERE that ends up....and somehow I hooked into your training log and goals, which are impressive and inspiring.

I ran about 4.4 this am- without my usual Sat. run partner in 13 degree weather. Hard to do at sunrise, but I did it. Sweet mother of GOD was I slow. After how much my speed increased (for me) over the summer and fall, it makes sick, but there's no use in looking back now- only forward!!

What level of BT do you all subscribe to and if higher than bronze, what are the features that you like that it gives you access to? Don't want to miss out OR waste money.....

Mike,

Your swim technique is hilareous! I got a great laugh out of that because I can relate too well

I have the Total Immersion material, but honestly have not used it. I should probably pull that out again and spend some time studying it.

Glad to hear your smoking (or not?) is back under control. I have never smoked, but know people who struggle with that. Good for you for pulling the reigns back!

Congrats on your engagement! Is your fiance into running, biking, or swimming? I wish my husband was. Hmmmmm maybe one day

Terry

Great job Amy! 13 degrees... UGH! That makes me hurt. When we hit those kind of temps, I enjoy the warmth of a gym. Good for you!

Sadly for me, 13 degrees it not at all what is considered cold here at sunrise. And doubly sadly for me, I used to run a lot more often and when I was, it didnt feel as cold or 4.4 miles quite as long as it did this morning! Oh well, onward and upward!

Triathlete Wanna-be Lesson For Today

When you arrive to meet your trainer at 6:30 am on a Sunday morning, and you greet her with the news that you have just signed up for a triathalon but you are most worried about the swim, she WILL tell you to put on her bathing suit and make you get in the pool-- without any prior warning!!

Actually, it was good. It was not hour long grueling workout that I usually get with her (I just go once every 5 or so weeks to keep me honest and give me new workouts for strength and agility- cardio I got covered) but since she is a personal trainer but also the aquatics director at our gym, she really pulled apart my stroke. I feel like I've learned a lot already- chief among it all- WHHHHHHHHHHHHHHHHHY WAS I KICKING SO HARD?? I knew that the power came from the stroke and the body roll propelling you, but I guess I didn't think that meant you only need to kick enough to keep you afloat- which sure isn't much. She had me do several 25's with no kicking- and I was going faster! My kick was actually slowing me down! Not to mention that it was KILLING me to use all that energy. So I feel already better -- at least a little -- about the swim.

The bad news is-- as of Feb 4, the pool at our gym is SHUTTING DOWN and all aquatics will be done through a partnership with the local community college. Did I mention that they barely even have hours for swimming before or after normal working hours? I know I will have to do Sat afternoons, but not sure if Sunday afternoons will work for me through mid-March, since usually all four of us ski on Sundays (one son's program is in the AM, one in the PM). But I will just have to figure this out. I've got no choice!!! I have told the whole world I am doing a tri, so there's no backing out-- not like I want to!

and one more thing I decided this morning- since I've got about a month left with easy access to the pool- and more like 25 weeks till the tri- I think I will concentrate on my swimming form from now till this pool closes- with a little bike and run and strength thrown in so as not to lose steam there.....which will then be the perfect time to start at 20 or 22 week tri traning plan. I have a LOT of comfort level to build in the pool- not to mention what a difference I think an open water swim will add to it all-- so there's no sense in training with an inefficient stroke, to the extent that I have a month to work on getting it better. What plan are you guys using? My race seems not to qualify as a classic sprint distance or a classic oly distance- swim .6, bike 18.6, run 6.2. Or am I all wet?


Edited by aquinn 2008-01-06 7:58 AM

wow... it's been really busy in here. Hello mike, sandi and amy. Really glad to have all of you here. Hope everyone's had a good weekend... or since you're all still in sunday, enjoy it while it lasts.

I've been back to my hometown for the weekend hence limited internet access. And by the way terry, i'm from petaling jaya, close to the capital kuala lumpur. But i'm back to my parent's in a town called kuantan, about 4hours drive. Kuantan's much nicer place to live and run. It's a small town with a nice beach and it's where i grew up.

Tackling nutrition would be tough. That's probably one aspect of training that i've hardly looked into and probably should. One of my target this year is to make sure i eat breakdast everyday. Morning's are normally such a rush, especially when i'm trying to fit in a workout and breakdast always seems so un-important and easy to neglect.

Swimming is a challenge.... and thanks for mentioning the book. I've heard of the total immersion lesson from a friend but it seems quite expensive. Didnt know there was a book. Just checked out ebay, will definately get myself a copy. Seems wortht the try.

As for time... at least i now know i'm not the only one. I'm and audio engineer working specifically with radio and tv comercials and the advertising world seems to not have any sense of time. While training for marathon i made myself do a run early morning just to make sure i've got at least one workout during the day simply because there's no way to know what time i'm gonna get off work. Best thing is i kinda got hooked on the morning runs, really enjoying it. I feel great the whole day after the run and if i get the chance to get of work in time, i get to do a different workout.

Not sure if i've replied to all the posts... oh malaysia is 11hrs earlier than us time(for new york, i'm not sure about the different timelines, sorry). I'm sorry if i've misssed out on any post, but i'll definately go through it all again when i get home on tuesday.

Take care everyone.

mo

Mo- Once you have gotten used to early AM exercising, there is no other way! I feel just NOT RIGHT if I don't do some sort of work out as soon as I get up, particularly on weekdays- I just feel like I'm still sleeping when I get to work.

gotta check out ebay for the total immersion book myself....

Okay, I'm going to have to get back into the early morning routine.  I do just love being up early and especially running when it's so quiet.  Buuuut, once I get out of the habit of it (say, when my cruel friends keep me up late several nights in a row!), it's so hard to get it back. Thanks for the inspiration, you guys!

Afternoon All (depending on when you read this),

I really pushed my bike ride and I had to stop at the 35 mile mark, if I didn't, I was going to pass-out. About an hour after I stopped, I became very ill and was not able to keep anything down. Made it an early night.

Saturday was an off day on my training, so I ate very little until my partners company New Years party. It looks like I ate a lot, but it really wasn't. I still got a little sick after that and then slept for 11 - 12 hours. Todays run was crap, but I completed my time.

Right now all of my work is at the gym on the treadmill, stationary bike, or 25m pool. I plan on getting a bike by March 1 as well as run on the streets beginning February 1, as for the swim, the pool will need to do as it is not really healthy to swim in our bay at the moment.

It is great to see everyone being syched about their tri-training. I wish you all a great week of training and look forward to reading your blogs.

FYI... THE FEBRUARY 2008 ISSUE OF "TRIATHLETE MAG" HAS SEVERAL ARTICLES TARGETING TRI BEGINNERS, WORTH THE PRICE, OR SUBSCRIPTION IF YOU FEEL LIKE SPLURGING ON YOURSELF.




Edited by JohnJohnLB 2008-01-06 6:57 PM

Damn you people are quick on the draw! I can barely keep up with the updates & inspirations. Let me just say thanks to everyone. And lets keep plugging away!

Well, I was hating life in the pool today. I cant for the life of me figure out how to roll and breath in more than a thimble full of water. My arms were dead after about 400 yrds and I just get pissed off and cuss underwater like a sailor as I swim. The ladies in the lane next to me were laughing cause I spent more time screaming at the water than I did coming up for breath on some laps. Also I was thinking. I gotta do this. My group is all knocking out their stuff... I need to get back in the saddle. So I slugged it out with the pool today. And the pool won. Barely.

Also I stretched for about 15 minutes too before my run. Have you ever tried to fix a bicycle flat with your bare hands? Stretching that tire over the last little bit of rim damn near rips the skin off your thumbs. Thats kinda how tight my legs, back, shoulders and arms were today.

We've got these stretching machines at the gym and those bastards felt like a medieval torture device today. That tells me I need to do it again!!! I also did some IT band work on the foam roller that felt like my thighs were gonna shear off like excess cookie dough.

Anyway after all my stretching my run sucked. I trudged through it but it felt like a pure dreadmill junk mile. Gotta start somewhere though! A new day dawns at... well... uh... dawn?!? So onwards and upwards! Thanks all for the inspiration, encouragement, thoughts and advice! Time to eat!

Take care,

Mike512

Evening Team...

Terry, thanks for the encouragement. It is one of my goals to keep on my training schedule AND COME HELL OR HIGH WATER... I WILL!. I do not wear a HR monitor at this time. I try to push myself as much as I can. In the Navy you get pushed to the brink of colapse, I'm not planning on colapsing... I only plan on pushing myself. I think I got sick because I did not eat enough that day. Unfortuneatley, I did the same today but my plan was only for 65 minutes and I did survive.

Take care all, have a peaceful night.

Good job John!!! That reminds me of a funny story. I went to watch a triathlon before I did my first one. I had my cellphone and was taking pictures of everything, writing notes and talking to everyone. I loved every minute of it.

But when the racers started coming in I ran over to watch, congratulate and ring the cow bell. After about an hour of cheering people on I saw this guy coming in. You could tell he was giving it everything he had! With sweat pouring and a screwed up grimace on his face he came tearing across the finish line only to stumble, fall to his knees and began throwing up!

I had my cellphone on and was video taping the whole thing it. The moment I saw that I knew this is what I want to do!!! I don't want to "get in shape" or "bulk up" I want to pour my heart and soul and pocket book into a sport that I can give it my all and it still makes me puke my guts up at the end!!! That was so awesome!

They had him on an IV and I went by and told him "Man! I saw that finish and you just changed my life!" He just laughed leaned over and spit into a bucket!

Just thought I'd share a memory that gets me on the bike and out on the road some days!

Take care,

Mike

HOLY COW, you guys are awesome !!! I love the excitement and all the messages. It just took me 45 minutes to read through everything that I"ve missed. Speaking of missing, sorry I have not been around for a few days. Brandi and I traveled to Denver over the weekend to visit family and my computer crashed to the point I had to reinstall windows and everything else, so.... now I"m back.

I finally had a great workout today!!!!!! Oh my gosh, how much better do I feel when I get a good workout in.

There is so much information in the two pages that I want to comment on all of it. However, i will focus on two hot topics that seem to be the most prominent. Swimming and nutrition.

1. Swimming: technique is everything !!! Everyone's comments were right on regarding rolling, pull, kicking less, etc. There are an amazing amount of resources out there to help improve swimming. Lots of books and videos. Total immersion is a great system, but YOU HAVE TO REALLY COMMIT !!! Basically it requires you to start over and do ONLY drills learning one phase of the stroke at a time. Not a bad way to spend your time in the pool. The more time you spend in the pool, the more you will improve. This is the time of year to do that if you desire. I recomend the DVD over the book. a picture is worth a 1000 words. that being said, no book or DVD can replace a good coach. (they're just a lot cheaper)

2. Nutrition: John was right on with the Natural comment. The more natural, the better. Also, the more frequent the better. NOTE: I SAID MORE FREQUENT, NOT MORE!!! I eat a big breakfast. It's my biggest meal of the day. quick snack if pre-workout then oatmeal, fruit, protein drink, etc) Then I eat every 2 hours (no more than 3 hours) thereafter. A good balance of protein, carbs, and fat is critical to keep you nurished and satisfyed. If your not afraid of getting too technical, Chris Carmichal's nutrition book "FOOD FOR FITNESS" is great. It helped me realize I was actually eating too little fat. (I immediately went out and ate a bag of doritoes) (just kidding)
Also, water is key. I also try to drink at least 64 ounces of water a day. Typically, most athletes will drink much more than this depedning on workouts and climate. At night, keep water by the bed to drink throughout the night. In the morning, drink at least 16 ounces right after you wake up. (your body has been fasting for 6-8 hours) Triathletes are notoriously underhydrated. It's annoying to pee all the time, but staying hydrated is well worth it. A doctor told me once that you don't want clear pee, but it should be no darker than a glass of lemonade. REMEMEBR THIS(kind of gross, but true) YOUR PEE IS DILUTED IN THE TOILET BOWL. EVER NOTICE HOW MUCH DARKER YOUR PEE IS IN A CUP AT THE DOCTOR'S OFFICE. Think about it

that's my thought for the day. I'm hitting the pool and lower body weights tomorrow.

PS. I totally went 15 minutes longer on my bike today because I knew my group would be watching. thanks for the kick in the axx.



Edited by kenaxford 2008-01-08 1:09 AM

Okay- off to the gym in a few. First gotta fold laundry!! Today, I will do strength- mostly lower body- and then do 30 minutes of my friend's step aerobics class. I probably won't get to do it much as things progress, but it is fun, different, and the whole group chit-chats the whole time!!

At 5, I will hop back into the pool. My trainer gives our 8 year old private swim lessons each week- he is a natural in the water, and I want him to develop the good swim habits I am only learning now! Not so much cause I need him to be a triathlete, but because he loves it and I am all about keeping my kids away from their beloved Wii as much as I can (though it is cool, and I did buy it, but they play it enough as it is) SO, anyhow I told both of them I would swim today and practice my stuff. Not sure I have another 1000 in me after yesterday (my arms are weary, but in a good way.)

It's smoothies for breakfast at work today! We are all bringing goodies- I am bringing orange juice, bananas, v-8 blueberry pomegranate juice, and of course, ice- we already have chocolate and vanilla protein powder and natural peanut butter there, my boss is bringing frozen berries and strawberry protein powder- which I really want to try. Usually my smoothie de jour is banana, natural peanut butter, milk and chocolate protein powder, but today I am feeling the love that is that strawberry protein, with a shot of all other fruits and juices we have! Another friend brought in that Ahmaki (??sp) antioxidant wonder fruit from the Himalayas in juice form yesterday- I may zip a bit of that in there as well. I am not sure if anyone has tried it or ever noticed a energy benefit as it claims, but it was tasty when she gave me my little shot yesterday!

Alright people, rip it up today! I am seriously NOT going to eat any sh*t today! Made homemade broccoli cheese soup for lunch today- stayed relatively light on the cheese (or at least less than it called for.) I love me some soup when it's R-A-I-N-Y. and man, is it rainy-- we are going to lose all our snow .

PS I am sigining up for the Lake Placid Loppett today- a 25k ski race-- with some friends. It's Feb 9. We are doing it just to do it- we will be lucky if we finish before the time expires and they pull us off the course, but we are gonna try! Anyone - can you explain to me how to add personal goals to my page- and SERIOUSLY, LADIES- I need HELP with all this chlorine and my hair already. What do all these pool rats use so they don't look nasty-headed?? That is so not happening if I can help it.

Edited by aquinn 2008-01-08 4:13 AM