Ken D's Group - Shut (Page 21)

Sorry I have been kinda MIA the past week or so.  I am still reading!  Believe it or not, I will actually slow down in the next few weeks.  I don't do too much with personal taxes in my office.  My dad and I also own a payroll company and last year this time I took over most of the control of that.  I focus on that and business accounting and returns.  So most of the clients I am responsible for have to file their returns March 15th.  At least I can breathe a little bit after that!  I will still be busy because I will start to help out more with the personal returns but I won't be swamped like I am right now.

This is a general service announcement from your friendly neighborhood Ken D's Group clydesdale:

"Whatever you have planned today, bring it.  All of it.  Leave it all in the pool, on the road, in the weight room, on the treadmill, in the living room (P90x!!!), or at the bootcamp. The Olympics have me so fired up right now I can't stand it!"

That is all.

Do as I say, not as I do. 

My plan for tonight is a trainer ride followed up by a mile or 2 on the treadmill.  Not sure if my feet can handle two after my 5 last night.  Gotta see what my poor feet can do after a few weeks with the orthotics.  Oh and this will be done all while watching Spongebob Squarepants since my husband works late tonight.

I brought my running gear to the office, despite the fact that it is raining heavily and will be doing hill repeats at lunch, and later it will be bootcamp, where we will be focusing on the upper body tonight.

Today it will be brung

and ahem...clearing throat...what do you plan to bring to this day resident Clyde?

Thought you'd never ask!!!

I'll be doing a massive Lower body strength session (I think I might be addicted to weight lifting now. Not sure what effect this will have on my Tri'ing) over lunch today and crawling back to my desk for work this afternoon.  Tonight I will return to the gym for a 30 minute interval treadmill run.

It'll get brung.

Does anyone believe the treadmill calorie burn numbers?  It tells me my 30 minute interval run burns over 700 calories.  No freaking way.

I never believe the calorie count.  I do think my heart rate monitor is pretty accurate when it comes to calories.

I don't.  The only calorie numbers (coming from exercise equipment) that I've seen and believe are the ones from Body Bugg.  The rest are calculations based on averages.  They don't work for an individual.

I am going to force myself to go to the pool today.  I've been putting off swimming as I wanted to make sure an injury from last year was completely healed.  My official tri training program starts next week so I want to get to the pool today and just get the swim feeling back.  Will probably just do some easy drills and practice balancing and going real slow to get the form back. 

Wife is throwing a happy hour for the girls at our house so I need to make myself sparse.  Gonna take my run gear and run after the swim if it is not too dark.

I am throwing this out here cuz I woke up this morning with a sore throat and knew I would probably use that as an excuse if I didn't tell everyone my plans!

Keep us posted on the results!  Nice job of putting it out there!  People in this group will hold your feet to the fire!!! 

I am also devising excuses not to get to the pool, so I will say out loud to the group that I will swim tonight.

Thanks Tim for setting the bar today:-)

I will run today. Either today at lunch or tonight.   

Race update: 

My first "race" EVER comes on March 6.  A 5k.  Followed two weeks later by a 10k.  These are the first two legs of the Louisville Triple Crown of Running. 

The 10 mile run that comes third and completes the Triple Crown, two weeks later, I am skipping.  No interest in that distance. At least not now. 

I've never run the 10k distance before.  I've done the 5k distance dozens of times.  None of it outdoors, though!  Gotta focus the next couple of weeks on the 10k distance.  Any thoughts or recommendations?

How bout just shut up and run!!!

It is funny because I have no interest in a 5k distance run!  I like the longer distances.  I was like that way with swimming too when I competed.  Definitely start increasing your mileage.  I have heard that 10% increase a week is safest but I don't know.  If you are running 3 miles 3 times a week (just pulling numbers out) that is not even an increase of a mile total the next week.  What is the furthest you have run at one time?  Also, last year when training for the 10 mile run I did, the furthest I ran was 6 miles.  For me it was just a matter of pacing myself.

@patrick - Yeah Meggan is right.  you don't want to do too much too soon and you don't necessarily need to run 6mi before the race.  especially since it is just over 3 weeks away.  the biggest thing i think is to start running outside.  you need to get your body (mostly feet and legs) used to the pounding of running outdoors. 

i usually try to run the distance i am going to race at least once, but i think it is more of a mental thing.  i think if you build up to 4.5-5mi training then 6 on race day will be fine.  i am just gonna throw out an example schedule:

You've already had 2 good runs on a treadmill at incline this week.  That will help. 
2/26 - 3mi run
3/1   - 2.5mi run
3/3   - 3.5mi run
3/6   - 5k race
3/8   - 2mi run
3/10 - 3mi run
3/13 - 5mi long run
3/16 - 3mi run
3/18 - 2mi run
3/20 - race

This gets you running 3 days a week and slowly builds up your longer runs while staying around that 10% increase per week.

Edited by chichitao 2010-02-25 1:50 PM

Well, I still didn't feel all that well the rest of the day.  I got home and told my wife I was going to go do the workouts.  She thought I was crazy and told me to stay home so I don't make myself sick.  So not listening to her advice (lol) I downed some airborne and headed to the pool.  Got in a pretty good swim for my first time in a while.  Changed at the pool and went for a run.  It was a little rougher than I had hoped but got through it.  Thanks to the group, b/c if I didn't post it I would be sitting at home watching TV with no workouts to show for the day!

I have a swimming question for you guys.  I almost always breath to both sides.  If I am sprinting, I tend to breath to the right.  Tonight I did a set of 50s.  It was 1 50 breathing to the left, 1 breathing to the right, and repeating 6 times.  I felt like I was all over the place.  My technique was crap and I never really have to think about technique.  Do you guys do drills like that with breathing? 

I do drills almost every swim session.  It's the only way to improve.

Breathing strictly to your "weak" side is good as it forces you to work on balance.

Change of plans, was going to go along to the pool with husband tonight but he was feeling under the weather, so delaying swim till Friday night

I didn't do jack last night.  I relied on circumstances outside my control to get me to the gym.
Bad decision every single time.

Now I have to make up for it today.  I gotta drop 3 pounds by Monday morning.  Tall order. If it happens it happens.  I'm staying the course.

Today: Run over lunch.  Tim, I'm going to do the running routine you layed out.
Late afternoon:  Upper body strength.

I'm not sure what I'm going to get up to today, I got probably a total of 2hrs sleep last night and I'm wiped.  Husband decided to come into work, despite how he feels, but is now squacking about leaving early, so maybe I'll get in a nap this afternoon, to gain a little energy.

Not sure about today.  I always have big plans for Friday night and then I end up doing nothing.  Today I have no plans for working out so maybe I will do something!  Fridays are so hard right now because I have worked my tail off and just tired.  I did work like crazy this week but today is kinda slow and boring at the office.  I am also not working tomorrow so I just might hit the treadmill tonight for a few miles.  I don't plan on running long because I plan on doing 6 tomorrow.

I ended up skipping swim this morning.  Woke up before the 4:30 alarm, waited for it to go off, got up and stretched, decided to go back to bed.  Laid there for 5 min or so.  Got up again and again decided to skip. 

Some mornings you just need to stay in bed!

Ugh, I am sick today.  Was going to be my day off anyway, but still no fun.  Slept very little as well last night.  Ended up on the couch around 3am b/c I didn't want to bother my wife any longer. 

Patrick, let me know on that running plan if it feels too easy or too hard.  It can be easily adjusted.  Good luck!

Sandra, hope you are feeling better too.

Meggan yes on the breathing practice.  I used to always breathe right side only.  Finally realized I couldn't keep doing that so forced myself to breathe left.  Now I can do either side or both and it has become 2nd nature.  Can be very important if you get in a race and have someone splashing next to you, you can switch you breathing to the other side for a while to avoid that (or waves if in the ocean). 

Hope everyone has a good Friday!

Alright Ken...sp what are you going to do to make up for missing the swimming this morning?