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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() robburkett - 2011-01-15 6:01 PM A little help here? I set myself up for a brick workout and the breakdown was supposed to be a 20mile bike in 1hr, which I ended up doing in 43:59(on a spin bike mind you). My run was supposed to be 3.5 miles in 34 min, but I did it in 30:34. Which was more important - time invested or covering distance? 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 |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Hey Team. My swim did not go as I had planned in my head but another day in the water is a good day for a rookie like me. Swim ok - nothing great - but I am trying. Still waiting for it all to click, you know that AH AH MOMENT. Hope it comes soon. My breathing rythm still not there yet. I am thinking to much about every movement. I Watched two guys swim who were amazing - I want that so bad. Curled - always fun. Came home, ran and lifted and I liked it. Thats all for today - now football, dinner (salmon) and some rest. Have a geat night. KC PS - I think I will lay off the swim chat for a while - I am probably boring everyone LOL. |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() | ![]() kcgolf - 2011-01-15 5:49 PM robburkett - 2011-01-15 6:01 PM A little help here? I set myself up for a brick workout and the breakdown was supposed to be a 20mile bike in 1hr, which I ended up doing in 43:59(on a spin bike mind you). My run was supposed to be 3.5 miles in 34 min, but I did it in 30:34. Which was more important - time invested or covering distance? I don't know the answer to your question but I do have one thing to say to you - AWESOME - NICE WORK OUT! KC 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. ![]() |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() robburkett - 2011-01-15 7:33 PM kcgolf - 2011-01-15 5:49 PM robburkett - 2011-01-15 6:01 PM A little help here? I set myself up for a brick workout and the breakdown was supposed to be a 20mile bike in 1hr, which I ended up doing in 43:59(on a spin bike mind you). My run was supposed to be 3.5 miles in 34 min, but I did it in 30:34. Which was more important - time invested or covering distance? I don't know the answer to your question but I do have one thing to say to you - AWESOME - NICE WORK OUT! KC WOW - nice - tell her one of your group members said - WOW - nice ride! 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. ![]() |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() | ![]() 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. |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() robburkett - 2011-01-15 12:06 PM cheekymonkeys1 - 2011-01-15 10:29 AM I have 5 weeks til my half Mary. Usually when I run, I prefer to do it on an empty stomach and don't eat during. Do I need to worry about nutrition during a stand alone? Or should I take on something later in the run? It's not just the distance but the time. What's your race goal for time? Assuming it's a morning race, I would eat light. A bagel and some coffee and a PowerBar Endurance bar - flavor of your choice. The day before, I would think about eating 3 or 4 PowerBars. I ate 5 the day before a marathon and 1 the morning of and I felt like I was the Energizer Bunny, only less pink. If you are worried about nutrition, get a small bottle from the FuelBelt line for a gel. ADD WATER if you do this. If you haven't experienced the lovely gag reflex from gel packs then I strongly advise you add water. Good luck! 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 - ![]() |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() 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). |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() | ![]() cheekymonkeys1 - 2011-01-15 8:30 PM robburkett - 2011-01-15 12:06 PM cheekymonkeys1 - 2011-01-15 10:29 AM I have 5 weeks til my half Mary. Usually when I run, I prefer to do it on an empty stomach and don't eat during. Do I need to worry about nutrition during a stand alone? Or should I take on something later in the run? It's not just the distance but the time. What's your race goal for time? Assuming it's a morning race, I would eat light. A bagel and some coffee and a PowerBar Endurance bar - flavor of your choice. The day before, I would think about eating 3 or 4 PowerBars. I ate 5 the day before a marathon and 1 the morning of and I felt like I was the Energizer Bunny, only less pink. If you are worried about nutrition, get a small bottle from the FuelBelt line for a gel. ADD WATER if you do this. If you haven't experienced the lovely gag reflex from gel packs then I strongly advise you add water. Good luck! 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 - ![]() The PowerBar advice was given to me by a guy who was an avid marathoner. I have used it on more than one occasion. |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() 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. |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() | ![]() 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. |
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Regular ![]() ![]() ![]() ![]() ![]() | ![]() kdevarenne - 2011-01-15 1:25 PM ltcsh1 - 2011-01-15 1:05 PM Took a short run on a track today (1.5) to recalibrate my pedometer. I am glad I did, I was way off. So some of my last few workouts have been off in my training log, but I am not going back a changing anything. I will just have to get it right from here on out. BTW I use the pedometer (watch) because I am horrible on remembering where I ran. I try to vary things to keep me motivated but confuses the brain. I hope all is well for everyone else and enjoy your weekend. One last thing, what is a brick? A brick is when you do two workouts back to back. Usually a swim then bike right away, or a bike then run. Gets you used to the 'wobbly' and 'dead leg' feeling of transitioning from one sport to the other. Thanks Keith |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() | ![]() ltcsh1 - 2011-01-16 6:40 AM kdevarenne - 2011-01-15 1:25 PM ltcsh1 - 2011-01-15 1:05 PM Took a short run on a track today (1.5) to recalibrate my pedometer. I am glad I did, I was way off. So some of my last few workouts have been off in my training log, but I am not going back a changing anything. I will just have to get it right from here on out. BTW I use the pedometer (watch) because I am horrible on remembering where I ran. I try to vary things to keep me motivated but confuses the brain. I hope all is well for everyone else and enjoy your weekend. One last thing, what is a brick? A brick is when you do two workouts back to back. Usually a swim then bike right away, or a bike then run. Gets you used to the 'wobbly' and 'dead leg' feeling of transitioning from one sport to the other. 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. |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() 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. |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() | ![]() razorxp - 2011-01-15 10:17 PM 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. 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. |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Just Swim today. KC |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() robburkett - 2011-01-16 11:51 AM razorxp - 2011-01-15 10:17 PM 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. 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 ![]() |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() 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. |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() razorxp - 2011-01-16 6:03 PM 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 |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() 12 Stones If I fall down will you help me carry on. |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() | ![]() 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. |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() IceManScott - 2011-01-16 6:52 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 |
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Veteran ![]() ![]() ![]() ![]() ![]() ![]() | ![]() scott and dave- awesome workouts. you guys are animals and i cant wait to be up your level one day! |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() | ![]() gabrelsj - 2011-01-16 6:15 PM scott and dave- awesome workouts. you guys are animals and i cant wait to be up your level one day! ![]() |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() kcgolf - 2011-01-16 6:29 PM Hey Coach - any races that you do in Ohio that would be worth thinking about for me? KC 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. |
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