THE SLAYER RULES-FULL Up (Page 24)

Tough swim for me this morning with my coach on deck. I have a swim scheduled tomorrow morning and then a run. Headed out of town on Sunday to a convention. Hopefully I will be able to sneak some runs in while I am out there. 

On another note. The sickness that was going around my office turned out to be bronchitis. Luckily I dodged that one. I have asthma and that would most likely put me down for a while.

Good luck on the first tri of the year for the group! Race season will be here before we know it! 

Good luck this weekend, Hoale!

Gladiador: does this mean you got a bike?  Great job signing up for your Oly!  Which one are you doing?

I made it to the pool again today.  Definitely improving.  Have a lesson planned for feb 17 and that should help a lot.  So so training week.  never got on the trainer.  Bad.  Decent running.  Okay swimming.  Big ride on tap for tomorrow: 70-75 miler and then short t run.  Long run (around 10ish miles) on Sunday.  Made a big training plan yesterday, with all of my volume goals until Vineman.  Just need to spiff it up.  Really need to hit the pool 3x/week.

I have asthma and a tough case on bronchitis put me down early last season for a good 2 months. Just couldn't run. Way to dodge it.

Due to work and a case of the Friday's blew off the long trail run today. Now going to counter that with beer and chili cheese tater tots. Don't judge me.

Second hand roadie is reserved for me and waiting in previous user's home. Weather simply does not allow me to try it yet. It's horrible. Cyclons...it's dangerous to get outside in general. People are advised before this weekend to buy groceries and stay at home.

The first Oly is in Croatia...well, this is the plan however:

March - Marathon

April & May - Half Marathons

June - Olympic

July - Olympic

August - Olympic

If I get properly ready and confident, I maybe decide to tuck in a mini swim-marathon (3.500m) in August as well.

thats a nice sched Gladiator.

Hoale made us all very proud! nice work. looking back, would you change anything?

whats going on vibrating?

Great job, Hoale!

I will share the plan as soon as it's done.  I would love feedback on it.  No pics of the fart suit...I'm the slow, tatted, fart suit chick at the pool.  Sad.

Today the weather conspired against me, but I gutted it out and rode 30 miles in the rain, including hill repeats.  The plan was 75, but it was cold (for SD), windy (huge gusts), and rainy.  I rode with 2 chicks who set the pace going out at about 22mph.  Kicked my azz.  They wound up dropping me but I'll get them next time.  I then did a couple of big hill repeats to make it worthwhile.

Long run on tap for tomorrow.

I have attached my training schedule.  It's just broken down into volume. I didn't add any intensity details.  There's a big jump in the bike mileage between feb and march, but that's because I've been slacking.  High run volume with the 6 day a week plan, but I think it's doable and I prefer running often.  I don't have a planned rest day because I find that life usually chooses one for me every week.

Will also throw some OWS in there once it warms up a bit.

Would appreciate any feedback.

I can't see it in excel...

edit: Oh, ok now I see it

I added a column on your file with long distance (Sunday) runs based on my suggestions. I noticed you've put some 3 weeks before the race 32k run. I believe the transition from 32k to 42k at once is way too big to handle. Smart(er) option is to get as close as possible, so 35-36k as a final long run would be more beneficial when you find yourself there.

This suggestion is for run session alone, not combining actual week with swim/bike efforts.

Thanks for the feedback, Gladiador!  I will definitely look over your suggestions.  I normally don't run more than a 20 miler before a marathon, as the recovery time is greater than the benefit from the distance, for me...and that combined with the s/b would just about do me in.  I'm not too worried about being able to go the distance, because I've done 6 marathons.  What I am worried about is building enough volume to have a strong run.  I really want to run (almost) the entire thing.  This plan includes way more long runs than I normally do, but I know my body can handle (and enjoy) it.  Really interested to see how this frequent running plays out.  Feels good so far.  Looking forward to increasing the mileage.

Gladiador: how are you holding up with the cold weather?

You're welcome. You know your stuff the best, of course.

As far as weather is concerned, yesterday the wind turned a 12meter tow-truck on a side in the city centre. We were in our car and I didn't manage to take a photo. I didn't go outside today yet. However, from tomorrow weather forecasts announces a stabilization time and a temperature increase.

p.s.

darn that sounds friggin cold Gladiator. The winters there should make you want to move away!

Ashley, That looks awesome from my side but I only skimmed. I will look more in depth later and get back to you.

5k TT for my oldest early. She's trying to earn credit towards an iphone and we are trying to help her translate her tenacity from the pool to running. The iphone as incentive seems to be working haha.

Then I am riding the powerbeam for 2-2.5 hours at z2. Hopefully a trail run midday with Jordan. Maybe a recovery swim if time left over. Wish her luck.

Back from a cold and snowy 19K (2:06). Was a tough slog in the snow, but happy I did it.

http://triathlon.competitor.com/2012/02/news/docherty-and-naeth-win-ironman-70-3-panama-armstrong-finishes-second_47852

Looks like Lance Armstrong has found his latest sport

excellent work Rich. jordan and i are going out soon. just suffered through 56ish downstairs in the dungeon on the powerbeam trainer in z2. now its out in the cold time but no snow. nasty bitter wind but its hard to complain given what y;'all are going through.

as to lance, its awesome for the sport. some observations:

1. the pros seem to be really jealous of all the attention he's getting (see twitter)

2. it shows how good it is to be a good swimmer when young, as he was back to it in no time

3. i was surprised how he dusted lieto and boom boom reed and nearly pulled the whole thing off. richie c in 3rd another surprise.

4. the women got ignored (boo!)

5. lance said it best and jordan quoted it on twitter ("ride for show, run for dough").

6. makes me think i need to be running harder not more volume. these guys are all running 1:1x halfs at the end of 70.3 and my PR is only 1:27 on a stand alone. not sure if the way to get faster is running faster or more. probably best solution is more than faster.

what are your thoughts?

My first thought is you are going to have to loose a lot of weight 40-50 lbs and get a lot younger ~10 years. 

I would be reasonable with where you are at and not expect to run nose to nose with the Pros

Not trying to be offensive but sometimes we all need a reality check