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I don't know the answer to your question but I do have one thing to say to you - AWESOME - NICE WORK OUT!

KC

Edited by kcgolf 2011-01-15 5:55 PM

Thanks!  My fiance just texted me from the gym and told me she did 14.3 miles on the spin bike in 30 min.  I've told her she's not allowed to become a triathlete.

Fun brick today.   

Bike was 30 min easy, 15 min warm up, 2 sets 5 X 1 min @ 100, 110, 120, 130, 140%; 15 min @ 100 rpm and 20 min @ 50-60 rpm @ 85% with 3 X 1 @ 110% with cool down.

45 mins on the treadmill fartleks 1 X 1 and 2 X 2 at 4% and 1 %. 

Lovin' it.

Wow, I really need to load up that much the day before?!

(Erm, there's a reason I was worried about HIM minutes Vs. miles! lol ) My projected time is 2:25 - yes you did read that right . I am thinking it'll be 11mm?  If I do the fuel belt option, roughly when would I use that? As I go, half way through? two thirds?

Tim don't forget we do this for fun, don't beat yourself up. It is not our job.

Rob, Great workout but trying to figure out your times.. Did you do the 20miles in 43 mins (27.4mph) if so you are a stud!!! I would worry about distance but you will have a million counter responses. :-)  We all better hide from your wife shes going to spoke us all.

KC: Just swim, when you golf do you have a million thoughts going through your head. My guess is you have one or two thoughts max and when playing well NONE.  So just swim for  a while and get comfortable.

Scott you are just kicking butt, how is your body holding up? Any nagging pains?

Deb everyone is different but if your around 2:25 that seems like a ton of food.  I would eat what you know works for you and the night before eat early and have a small snack at night.  In the AM before the race just eat what you would for  a long training run (remember race how you practice).  If you have a favorite snack (gel/jellybean/block) then carry one or two.  Again this is just my advice from the outside never training with you. 

Your time is around my OLY pace and I will have 1 snack (I like chomps) before the race and one on the bike (1/2 to full bottle of water depending on heat).

The PowerBar advice was given to me by a guy who was an avid marathoner.  I have used it on more than one occasion.

I'm not saying to not do it but just try it before the race.  I can't imagine eating 5 of those lol..  Heck Macca eats lasagna the night before a race (that would sit in my stomach all day).  Its all about what works for you and keeps your stomach from being upset.

Not nagging pains.  They are more just intermittent complainers than constant nags  

I hurt off and on but i'm 59...  I stretch, ice, elevate.  So far so good.

 

Thanks Keith

I think they are called bricks because they feel like you've been hit with one. _ just kidding.  They are necessary.  The body goes through changes from the swim to bike and bike to run...It has to be trained to make the shift more efficiently.  Most bricks we do are bike to run.  In fact, some coaches suggest ALWAYS running at least a mile after a bike to get the body to make the transition more smoothly.  I don't always, but I do it more often than not anymore.  Not to overdo, however. 

I am in that camp as I try to run atleast 1/4mile just to get the legs going.   Glad I have a indoor spin class today as its 13 out.  2.5hr on bike should be fun today.

Maybe I should have qualified my post a little better.  The advice I was given and followed was 5 powerbars the day before a marathon...but spaced throughout the day.  I think the advice stuck with me because the 2007 Chciago Marathon was on a 93 degree day and I didn't fall out.  It might be more of a mental crutch, but I keep delusions that work for me.

Were my friend to tell me to eat all 5 at once, I probably would have stayed away from his advice all together.  By the way - by the 4th or 5th bar, I was kinda tired of them.

Rob - I always keep hold of something that works for me. Thanks for the input.

I think I was more concerned because I usually eat nothing at all before a workout. No breakfast / bagels / coffee (tea) etc. I wasn't sure what the normal recommendation for replacing calories on a HM was. Nutrition isn't exactly my strong point but obviously I want to try and run a little faster than usual in a race so need something??

I guess over the next couple of long runs I will try a few different things and figure it out for myself

Good Idea Deb, just practice what you want to do for the race. 

KC good luck with the swim coach tomorrow.



As for me my legs are shredded, have not pushed that hard in a LONG time.  I wasn't very smart as I did a nice tempo standing hill for 20 mins before class started then we did some new interval work.  I was done about 2hrs in (with no food I forgot a snack) and struggled to finish the final 40mins.  I'm done whining now :-) recover tonight and start over Monday!!  Scott I don't know how your doing the workouts you are this early in the season, I'm weeks if not months away from the workouts your doing.  Please don't blow past me too fast in IMWI or atleast say Hi as you go past.

Thanks Coach - looking foward to it.
Nice work on your work out - that is why you are the coach.
I will let you know how it goes with the swim.
KC

Edited by kcgolf 2011-01-16 5:26 PM

2.5 hours on the CT IM Moo course @ 70 percent @ 90 rpm.   Then 2050 yards in the pool in 44 mins.  Good solid stroke and kick. 

Hi Scott.

Awesome man - you motivate me! WAY TO GO!

KC

scott and dave- awesome workouts.  you guys are animals and i cant wait to be up your level one day!

There are some great races in OH & MI just pick a time and I can put a list together.  www.hfpracing.com puts on some great races in the area.

Jason you are at that level now, 6mile runs, 2k swims and long bikes.  Your kicking butt already.