THE SLAYER RULES-FULL Up (Page 21)

I don't put the plan in a ziplock. I do use a ziplock as a wallet with my credit cards, drivers license, cash and various other IDs and receipts. I thin it out about once a month.

My coach used to dip my plan in the water and then lay it on the deck so it wouldn't move. I don't do that and it anoyed me slightly when she did but for the most part the paper will tolerate splashing and still be legible.

I did a couple of spin classes and was afraid I would become gay. The dancing arm movements and music were pretty annoying. I would rather suffer in my basement watching spinnervals or a college FB game.I did see an article once where people who trained using spin classes were just as fast at 40k time trails as people who trained outdoors unless there was wind or a technical course. I prefer to ride outside with a couple of people so I do a fair amount of that, but 90% I'm alone.

I also wouldn't add your intervals to your long run but instead add them to a shorter mid-week run. Start with 90 sec on at 5k paces -(15-30 sec) with 1 minute rest x4. The next week do x6 then x8. Even better is to do it on a track one day a week. The reason not to do it on the long run is because they will really beat you up when you do them. A short intense speed workout can be harder than a long run.

Slayer told me last year that training for IM is easy. Just run/cycle long and and slow. High intensity stuff if rough and where you set yourself up for injury

Guess who did a triple today!  Nerdjock in the house!!!  Had a great swim.  I was moved up a lane, so I was swimming with those who are much faster than me.  It was tough but really great.  Today was a time trial day, so we did a 50, a 100 and a 200.  My times, though slow for most people, were fast for me.  For instance, my 200 was 17 s faster than the last time I did one and I was swimming a lot then.  The coach had some good advice about my stroke.  Really happy I made it to the swim and hope this motivates me to go more often.  The coach also gave me crap about slacking.  Good!  I need it!

Also, not training related, but I had a huge work breakthrough yesterday and discovered that over 80% of my mice developed antibodies against the flu vaccine I genetically engineered and immunized them with.  Awesome!

So I just got back from a 4 mile run.  I did some interval work and it felt GREAT! I was able to sustain about a 7:30 to 7:40 minute pace for it felt like as long as I wanted.  I had to really watch my form though (You were right Ashely). I did cut my speed back down often to my normal 9:45 -10:00 min/mi to get my heartrate down every few minutes. Ended up averaging about 8:38 a mile and I felt like I barely worked to be honest.  I did have to walk several occassions because of ice on the roadway, so I probably could have averaged a faster time.

I think I'll do this once a week.

I've asked about Master's swim groups for my YMCA (Spokane Valley) and the people at the front counter told me they didn't think they had one there.  It doesn't show on their schedules.  I'll ask again because I'm very interested.

My friends swim here: http://www.whitworth.edu/Administration/AquaticsCenter/PDF/SpokaneWaves.pdf

I know, not close, but maybe they can direct you to a closer team.

Great work lately guys! Littlewj with the nice run and Ashley with the triple! Rock on.

Overuse injury in the pool haha! Just get your butt in there like I am.  3 days a week would be great. I am trying for 3-4 but its hard. 40k a month is the "reach" goal. 30k is the realistic with the other two sports. There is a nice thread on the bt ga forum about how to avoid swim injuries.

Spin classes do not make you gay. Peter, homophobia is an indicator of latent homsexual urges per a UGA study. Not sure the Cocks study that. Just keep riding longer as your key workout is my advice. Spin classes are more for intensity and you need some longer rides. HTFU! 

Peter gave great suggestions on the swim. Hope you and the others are swimming like you want your son to train...

2 for 2 swimming in Feb. Going back tomorrow for 3 for 3. Shooting for a 5 for 5 month start. Also got a powerbeam pro used and am trying that out some. Now I am back to running but shanks wants me to keep recovering. blech...

Hopefully Jordan cleans the urine up quickly. Post the photos of the new bikes everyone, but really focus on the fit. Before you get fit on your new stead get a ride in on your old one to recall what it feels like so you can inform the fitter.

I want to hear some check ins on injury recoveries, weekend workouts, races coming up, what-have-you. What you all got coming up in the immediate future?

Peter rightly expressed some concern about me racing 26.2 on 3/3 after the ultra. Shanks says the key will be how well I recover and how realistic my goals are considering the recovery. I finally started bouncing back leg-wise after 4-5 days. Those ultras are no joke. I didn't think it would be but I definitely underestimated the suffering of the extra hilly miles...

Looks like I may have lined up a rental company for a TT bike in England this summer. Hope that works out for Cowman in July.

I'll just say that bricks should be incorporated no matter the difficulty or pace. You cannot find yourself in the game for the first time on a race day. Training means simulating the outcome. I'm not very happy I've read it.

But that 110/10 brick for confidence comes at a cost. If you spend the next day recovering or unable to continue with quality training you would probably have been better off with a 140 bike on Sat and a 20 mile rune on Sun. I still do bricks but I try to be realistic about how much they will help knowing that there is nothing extra special about doing them.

I recently saw and article that discussed using races as a training tool to improve speed. It concluded that that build and taper followed by the all out damage from the race followed by the recovery, burns a lot of quality training time for very little gains in fitness. The multiday races where you race several days in a row will improve fitness while the every week-end or everyother weekend plan will slowly take a toll and may make you slower.

As far as checking in, life got in the way of my bike ride today. My son broke his thumb playing Lacrosse yesterday and had to have the bone set today. I did sneak in a short run this morning. I don't  want admit that I wasn't that excited about the ride because it was colder than expected today considering it was 57 and sunny. I'm sure I would get no sympathy from the people up north.

I do bricks frequently, but with short runs.  So, I do a short brick every week and soon I will follow up my long bike rides with a short run.  Only a few miles so my legs get used to running off the bike.  No long bricks for me.  The long rides I've been doing are kicking my butt.  Lots of climbing and I'm toast afterward.  The first few runs after those rides are going to be tough.

Another swim today.  Boom!  My swim coach is awesome and an oddball.  Today he was wearing a white bathrobe, straw hat and mismatched striped socks.

What's on tap for this weekend, everyone?  I'm doing a 55 mile ride tomorrow and an 8 mile run on Sunday.

sorry about your son peter. 3 for 3 swimming here. good work ash.

where's the photos of the new bikes?

im all kids this weekend. possible a light run and 2 hour bike. hope for 2 more swims.

Picked up the new bike a little later than I thought, but here it is. I'm going to change tires. Get rid of the red and go with all black. Also, I am adding a Quarq whenever it comes in. Hoping the weather forecast changes to get a ride in this weekend.

Picked up the new bike a little later than I thought, but here it is. I'm going to change tires. Get rid of the red and go with all black. Also, I am adding a Quarq whenever it comes in. Hoping the weather forecast changes to get a ride in this weekend.

From Drop Box

I really don't know. I have a swim session plan in the morning, but it all depends on weather i.e. whether I'll be able to make it to the pool in general. We have a siberian winter here. Running is out of plan 99,99%. I can hear the weather blowing all night long. It's actually even dangerous to walk outside. The streets are empty. Well, that's (this year)'s Mediteranian for you.

p.s. I don't feel very well and confident in general.

scottyr7 - 2012-02-03 11:36 PM

From Drop Box

SICK!