Razorxp & KCgolf RFP group! CLOSED (Page 25)

Love running in the snow too.  Unfortunately we had an ice storm, so it was just too dangerous this weekend.  I ended up not even getting to the gym for a run - no long run this weekend.  Felt wierd, but I did have a great run today.  8 miles with low HR entire time, must be because I am well rested.

Good Morning Team.

Coach - one swim last week - nice work .

Jenny - hope that knee is ok? Good luck with classes.

I think I met my goal - which was to get a plan in place for the IM which starts a week from today. Cold set me back a bit but I probably needed the rest - feeling better everyday. I got a decent hour of swimming in this morning before heading to work and hopefully will get a bike in later.

Music Monday - here you go:

Old School - Boomtown Rats I don't like Monday's

http://www.youtube.com/watch?v=8yteMugRAc0

KC

I've been hitting the workouts hard.  Brainless stuff to stay centered during an unsettled time at work. After 5 years with a bankrupt company, no raises, no pension, I've decided to bail out ...took a buyout after 32 years as a journalist at the same newspaper.  Age 60.5.   Worst case, I make as much with the buyout and unemployment to age 62 and social security as I would have working here 5 days a week.  Seems like a no brainer to take it.  Best case I find another full time position or a fun part time position in a bike shop or something,. finish a book on fatman to Ironman and  get a USA T coaching certificate at some point.  Feeling really good about the decision. 

I've been riding hard on the CT.  Coach is really pushing efficient pedal stroke. 

Working the kettlebells hard and seeing major body changes in 3 weeks.  Stronger.  5 pounds down on Paleo though no loss last week even with huge calorie deficits.  Dunno if they are right about not worrying about starvation mode or not, or maybe at 10% body fat there is just not a lot I'm going to do. 

Have a good week!

KC - glad to hear you are feeling better!  I have to say that last night was the first night I didn't wake up in a coughing fit (although I did after I woke up!) I think having the humidifier really helped!

Scott - sounds like it was the right decision for you.  You've accomplished so much already, just think of everything you can do with the extra time.   

Took it easy over the weekend and now that I'm feeling much better, my goal starting is to swim twice a week, run 2-3 times a week, and bike 2 times a week.  Tonight is swimming.  Plan on starting with the master's team in a couple weeks after I get used to being in the water again. 

Question about Music Monday: are we supposed to post a song that we enjoy working out to or just in general?  A good workout/general song for me is: Kanye West's Stronger. 

Happy Monday!

Scott - good luck and it sounds like you are happy with your decision.  My cousin is (or was) in the newspaper business in graphic design and was layed off over a year ago and has not found anything.  He is working on going back to school to get into a new field now.  So...if you are able to get a buy out I think you are way ahead of the game.

If i wasn't worried before, now I am really worried about riding with you this summer on the IMWI course especially if you are 100% focused on your traing!!!  I need to start bring my bike to work and putting it in front of my desk and using it as my chair just to keep up -haha!!!

I trained from December to April for my marathon and did majority of runs outside.  I got my fill of frozen water bottles, frozen feet and running in snow - enough to hold me over for the next few years.  This year everything has been INSIDE in shorts/t-shirt on the treadmill.

Goals - I have had a really solid 3 weeks and hit my 6 hour goal (actually hit 7 hrs.).  Feel really good and hope I can keep this up.

Here is what I have for everyones goals so far:

KC - lay down my plan for NYC IM

Mary - break out the trainer

Tim - get in at least 6 hours/week up until my actual plan starts the week of 2/14

Deb - hit at least 90% of my training plan for the rest of the month

Jenny - keep being consistent with my training

Brian (Skinny Arm) -  January goals... 80 miles running.  swim 7000 yards

Scott -4X week bike; 2X week, swim; 3X week, run; 2X week strength.  Stick with the Paleo Diet.

DaveL - run 5 days a week, bike twice per week on the weekends.

David - swim 2 times per week and 2 core/yoga workouts per week

Sarah - swim twice a week, run 2-3 times a week, and bike 2 times a week

So for music monday - I have been jamming to my drummers/bass players new original band - AO.  They just released their debut EP and it turned out really awesome.  The drummer from the band Filter produced the tracks.  I wish I would have met and played with these guys when I was in my 20's and could have seriously pursued my original career - but for now I am stuck being the family man/triathlete and only being the weekend rockstar-haha

Check out the end - awesome hook.

http://ayoh.bandcamp.com/track/ay-oh-out-alive

Happy Monday to everyone!!

Today was a day off (had to rearrange due to school starting) and I was glad it was a day off, but I will say I am eager to get back to it tomorrow.  On tap- Masters swim and lifting early AM, followed by CT ride in the evening. 

Music Monday...one of my favorite songs to listen to while training is Good Feeling by Flo Rida.  Sometimes I need lyrics with some motivation, and the second verse has some good lines in it.

http://www.youtube.com/watch?v=3OnnDqH6Wj8

Question for everyone- what nutrition do you use while training and racing?  I am starting to think about things to try while training to figure out a plan for IMWI.  I have been using the Ironman Perform while training, and if I dilute it, I can handle that rather well.  For Racine HIM, I used pretzels on the bike (helped force me to drink lots of water on a hot day as well!) and shorter races I use Accelgel.

Scott - I am guessing this must have been a tough decision - 32 years anywhere is a long time - good luck with the path ahead, if anyone can forge it - you can.

In about 15 minutes it will be 199 Days until NYC IM - Wow - I better get to work.

KC

Nice Job Keith - hope all is well.

Hey Kev. Just do what you can, when you can. Nice job on the run.

Hey Tim - great tune - thanks for sharing.

Hey Sarah - you can post any song you want for any reason. Nice to hear you are on the mend.

That is the great thing about cross training it helps with everything you do in life!

Hang in there and get what you can get done!  Nice run Sat!

Never done a full but in training for my half I loved Fig Newtons. I don't mind chews and gels but for something longer than 3-4 miles I want some kind of real food. I've also don't PB&J. I even ate Newtons during the bike portion and then switched to Chomps which I really like and some of their flavors have caffeine.

FYI Accel is coming out with a gel that has 100mg of caffeine. I tried the chocolate during my long run last week and it went well, I liked it.

I only drink on longer workouts (2+hrs) and eat on (3+hr) workouts.   Not sure if is the best thing but I just don't eat while training usually.  The perform is not my favorite but works in a pinch, but it does have a huge design flaw.  They made the bottle mostly black and when its sunny and hot the drink is almost hot.

For OLY races I may do 1 pack of chomps on the bike, other than that at 2ish hours should not need too much.

I love the pretzles but not sure there is enough nutrition for a full IM.  Right now I use the bonk breakers or crustables.  Some like fig nutons.  I think Iceman uses honeystingers.  Its all personal pref as it needs to sit in your stomach.

I will be there to cheer you on! lol  How are you feeling?

Good Morning Team.

Coach - I think I am feeling ok - cold getting better, foot marginal, right arm/shoulder holding up/ heart still ticking/ still waiting on results of last weeks physical - but and this is a big BUT LOL - long way to go so we will see and deal with whatever presents itself along the way to the best of my ability - or should I say, my team of health care professiaonals will deal with it LOL - God Bless everyone one of them .

Have a great day team. Don't think I am going to get any training in today - long day at work and curling tonight.

KC

Officially 199 days and counting.

PS Coach - You will be cheering me on long after you cross the finish line - just promise to have a cold one waiting for me.

Are you going to be cheering for him as you race?

Ok - so I finished my video analysis this morning and put together my video.  Like everything I do it is completely overboard production wise but I figure if you are gonna be watching and commenting on something boring like me training then I need to make it somewhat interesting right?

So it was very eye opening to see my swim stroke. I think I will learn a ton from this video.  Here are some overall things that I noticed and let me know what you guys think:

http://vimeo.com/35583661

SWIM

• Pull - I am doing this weird thing in my pull that is not smooth at all.  Instead of an "S" I am making an "L"haha.  I am not sure why I am doing this but am gonna work on correcting it.
• Over rotation - does it seem like I am over rotating?
• Hand Entry - my hand entry position seems to be flat.  i think I am focusing on reaching out more than the actual entry.  I am gonna try and enter with thumbs first and glide out instead of just plopping flat hand down already outstretched.  Also need to work on closing my hands together.
• Kick - When i am swimming I feel like I am barely kicking but my legs seem to be all over the place.  I am gonna focus on keeping my legs together and using more arms.

BIKE

• I don't think I have an aggressive enough aero position? thoughts?
• Over all I was somewhat happy with my pedal stroke.  My legs seems to be in line.  

RUN

• Nothing really jumped out at me on my run form but let me know if you see anything

The video is under 5 minutes.  Thanks for taking the time to watch and critique.