bigDH's accountability training a.k.a Beer Drinker's Appreciation Society (Page 22)

It says anything that you can manage.  They recomend suspension trainer, eliptical, seated bike, swimming.  Basically anything you can get heart rate up to 220 beats - your age for :30 seconds.  They recommended not using a bike, because your body naturally tries to rest in the position of leaning forward and resting on handlebars.  They also recommend not using it in sprints do to the danger of pulling hamstring, unless properly warmed up.

I did my first one today, and it was on the eliptical machine.  I would definitely try a suspension trainer, or a seated bike next time, just because the eliptical I was on was challenging for me to use the range of motion to truly go 100%, but I think by the 6th or 7th rep, I could tell I was getting a pretty good workout!  # 8 was fun.

Gaining on my mileage going into May's Marathon, and losing weight slowly.  Beer will always be an issue.  I'll never master it, only hope to contain it.  HA!

OUCH!  I cannot even imagine!  being that I can do 1x100 in 1:49 (pb)  This sounds out of this world to me!

Ninkasi Total domination IPA tonight.  Sweet medicine.

Weighed in this morning and I'm proud to say I hit the 30 pound mark.  I'm gonna celebrate by buying myself a new pair of running shoes.

Plan for the weekend - Sat: 60 min bike ride on the trainer, Sun: Day off - It's a rest week!

Question - I want to create a daily routine to help me get over my plantar faciitis so I can start running in March.  What stretching, exercises, and ice treatments would you add to it? Thanks!

Met my goal and slept in this morning; my recovery medicine last night? Old Rasputin Russian Imperial Stout XIV aged in bourbon barrels.

Recovered and ready for the swim:

S: race-specific
wu: 4 x 75, last 25 in each is backstroke.
main: 3 x 400, 1 is RPE 3, 2 is RPE4, 3 is RPE 5
cd: 150 easy 

S: speed day
wu: 400 continuous. last 50 in each 100 is kick
main: 8 x 100 EBEH (each 100 = 25Easy, 25Build, 25Easy, 25 Hard)
cd: 6 x 25, each slower than last

Hi! I fell off the wagon training-wise big time this week, and I'm not sure what it was other than just feeling really tired. I'll chalk it up to a recovery week and get back at it, but I haven't had time to check in here (and it hurt that I wasn't actually logging workouts, either!)

Sounds like everyone is doing well. Keep it up!

11.6 mi run today at 9:30/mi pace.  Slow but steady. 

tomorrow is 1800yds in pool "speed" workout followed by 5.5 mi run.

Happy Monday everyone.  Get after it!

Had a bit of a rough week at work but I made it to the gym this afternoon with my fiance and sister.  My sister and I have been swimming together lately.  It's been a lot of fun and it's good motivation to get out and train.  As far as this week goes I'm really trying to get an hour of training in per day with one day being optional.  

Monday: bike 

Tuesday: strength train and walk or run

Wednesday: run and swim

Thursday: bike

Friday: bike

Saturday: run and strength train

Sunday: run and swim

I'm a little concerned. I just finished my first week of HIM training. I have been following a plan but change some days up(based on the weather) to run/ride outside. I had a long run and long swim yesterday. Today was day 1 of week 2. Again weather and work based I changes my schedule. I went at 5 to swim again today and it was a mess. I couldn't get going. I couldn't loosen up. I barely could make through my sets.

I am a little concerned that if I can't make it through these workouts I am really going to struggle when they really get long.

I know I need a recovery day and don't want to make a habit out of swimming and running 2 days in a row, but i should be able it get through it.

Any advice?

If it is just soreness, It may pass with use.  I seem to get really sore and push through it and am better on the other side.  Usually the 3rd day.  You are probably increasing volume and your body is reacting to it by screaming STOP.

It may however lead to overuse.  Maybe lighten up on some of the distances until your comfortable with them and slowly build back up to increase volume?

Cathy -

So sorry for your loss.  I don't know how your thinking about training right now.  Take it slow.  Listen to your body, it will help you develop a running plan right for you.  We're all pulling for you.

Training is a fickle thing. 

pool workout plan:

10x50 at max effort.  :30 rest

10x100 at whatever I had left 1:00 rests

Actual workout goes:

1x100 wu, 2x100 drills both at 60-70%

1x50 at 100% (:45) not bad  :30 rest

2x50 at 100% (:50) still o.k. :30rest

1x50 at 90% (:55) slowing down. 1:30 rest

5-7 I did with 1:00 rest in :45 at the end of 7, I was at muscle failure.

8-10, I did at about 70-80% (1:00) with 1:00 rest.

Then came the 100 yds.  I did them at 70-80% with 1:00-2:00 rest.  I stopped at 5, and did a 1x100 cd.  My 100 times were from 2:00-2:10.  I find the longer I rest, the better my times are.  1:30 seems to be optimal rest.  I also feel that if I continue to push in these workouts, the ability to perform better on less rest will eventualy come?  Hope I'm on the right track.  I think I was a little over ambitious with the 10x50, 10x100 planned workout.

On a better note, I took another 1:00 off of a 5.5 miler today, and almost got into an altrication with a motorist that lunged his lifted 4x4 truck towards me as I was crossing in front of him at a parking lot entering a roadway.  I just do not have patience for grown men acting like teenagers looking for trouble.

I'm glad to hear that you aren't experiencing any pain that would point to an injury.  From your note - it sounds like you lead a pretty busy life and that might lend itself to your feeling tired.  I would also imagine that you are ramping up the miliage and that too might cause you to feel tired.

I totally understand your concern about your ability to keep up - considering that you probably have 4-5 months of training ahead of you its natural to have doubts when you are getting tired at the very beginning.  But the goal is to get to the start line - so my advice is to take it easy for a couple of days and see if you feel better if you aren't spending as much time in the pool and the gym.  I hope it helps!

Fight the fight - finish the race - keep the faith!