Not phat? Phatknot SLAYER - CLOSED (Page 26)

Ugh...so last week was not a great training week for me, but I'm ready to hit it hard this week!  I have to drive 500 miles back to NorCal today and will use that as mental prep time.  Also heading to NOLA on Friday for a half-mary on Sunday.  Will take Saturday as a rest day and do the long bike next Monday.  My build phase starts this week and I'm excited and looking forward to some heavy training.

Phat: about strength, can you switch to a non-swim day?  I used to lift but can't on swim days, because, like you, it really screws up my swim. 

Have a great time in NOLA. Hopefully the weather will be nice.

I did a 10 mile ride with the family on a multi-use trail before the Super Bowl. My daughter (7yo) loves to ride with her parents. My son (13) would prefer not to go. My wife and I rode our mountain bikes so we got a little bit of a work-out. My legs were trashed this morning so I did the Recovery and Technique #8. This has become my routine when I do my long run/rides on the weekends. Had planned to swim today but it is not going to happen.

Can't give any advise on lifting. I haven't lifted a weight in 2 years. I just SBR and repeat. 

I have a pair by specialized that I really like and they are photochromatic or whatever you call it and they adjust to the light level. they are my go to sunglasses. i also have a black set of underarmour for really bright days and a clear cheapo tifosi brand that i wear on low light days. one the one go to brand i have is the specialized ones. before them, i used to use oakley flakjacket xlj's. ideally i think you need to try these on too as all of our faces are somewhat different shapes.

as to strength training, i tend to drop it when the schedule gets crunched, but i always regret it after the season when i look all flabby and have no tone. the problem right now is that my training hours have picked up and there is no real good places to put the second hour yet. shanks keeps me pretty busy on most days and i have 2 workout days (or bricks) on monday, wed, 3 on friday and both weekend days. tues and thurs are single workout days  but they are long and tempo runs. ultimately i will decide to give up the 2nd strength training day to focus on SBR.

PS Great work peter, ashley and nic!

Edited by phatknot 2011-02-07 12:09 PM

makes sense!
thanks!
i keep wondering what amber/orange lense will be like to look through in the summertime....
(i'm tempted to find out though!)

What a week. First the strep throat... then the antibiotics made my stomach feel worse than my throat did.  But there were some highlights - on friday the mailman brought me a new saddle and some new deSoto tri clothing. And I finally got around to registering for all my races through September.  26 days until my first - a 1/2Marathon. I better start adding a longer run to my plan each week.

Last week's numbers:
Swim: 115minutes ~ 4,500m
Bike:   305 minutes on the trainer / spin bikes
Run:  42.15km / 235 min - all on the dreadmill.

Short run this morning. Still feel the discomfort from Sun brick. I thought my recovery ride yesterday would help. I am trying to make time for a swim.

I can't help you on the evening work-outs. My IM coach had me only start my work-outs before noon so I would ensure plenty of recovery. I have followed this ever since.  Usually by the time I am done with work, working-out is the last thing I want to do.

chilly 7k run planned for after work tonight
will be f'n COLD.... but!
i'm looking forward to it

dang those are good numbers for feeling like crap Mark! well done.

nicruns, i am like Peter. Never workout after work. However i do try to eat good the night before long runs or swims in the am, and an hour or so before longer bikes. if i was to do longer workouts at night i would be hitting lunch hard but not vicious and hydrating well.

my body is feeling a bit fatigued too.  i did drop the monday weights session. the intervals on the bike are taxing my itbs and hip flexors? plus i am trying to get my run mileage to 130-140 this month and my bike mileage to 700ish. could be a tough month for slayer's legs. SHUT UP LEGS!

Slayer,

When you really start feeling run down or fatigued, do you ever take a rest day or back off any?

I am afraid to answer that as a mentor Peter. I think I am very unhealthy as it regards taking time off. I have to be very beat down and then i still try to do something to keep the box the right color.

somebody said I was very ill but at least i have a cure

I think that's one of the best things about the LOGs on this site. It inspires me to earn my daily pink box. I was always an overachiever collecting stars in kindergarten and now I am doing the same thing as an adult. I'm just hoping in helps me pick up a medal at the local meets.

Peter
For me its like you in overachieving but its become pathological. I don't get my workout in and the self berating gets going. Its not really healthy to need a friggin psychologist if you miss your workout. God forbid I get seriously injured. I really need to get some perspective and that aint no joke.

Another area I really struggle with is anticipatory race anxiety. This is kind of akin to public speaking phobia. I would almost rather never race. I just can't take the build up to the race. I think I put too much pressure on myself to excel and feel like every race is a test of life or death. I feel like everyone is expecting a Slayer day everyday. Just throwing it out there so you all know you aren't the only ones with demons.

Good workout today. Moderate effort 70min spin at the gym followed by a hard 50min fartlek run - about 6.1mi.

I've decided to set a little strech goal for myself - at one of my 3 spring races I want to average better than 33km/hr (20.5 mph) on the 30km bike ride AND on the 7.5km run to set a pace under 5 min/km (8 min/mi).  My reward for success will be a new set of sunglasses - there is a set of auto-chromatic Ryders I have my eye on at the LBS... 

Going well this week. I#m really feeling improvement in my swim technique and the coach last night said I did a very good 'perfect 50M'. That was our last challenge of the night.

My runs are now ramping up and I'm not looking forward to the run this week as it's a bigger step up than I've had before but I just need to suck it up and do it!

Hope you're all doing well!
Kate

Great brick Mark! ive got your email and will hit asap. I think its an excellent idea to reward yourself like that if you hit your reach goal. Perhaps that may be the extra incentive you need to dig really deep.

Kate-awesome job with the swim! I think I saw on FB that you road 18 mi too. your workouts are coming along strong too. well done.

Anybody looking at a race pretty soon? I think Ashley said something about a mess-around race in NOLA. I have a bike time trial this weekend but I am not sure if I will go with my mom in town.

Also as noted above I tend to try and race as little as possible. Funny thing is when I got started with running, i would race every weekend and eventually my coach fired me for disobedience with racing and training. Now, I am more like him and try to target bigger races only.

My race schedule this year is pretty heavy because of my all3sports commitment, but i think if it was down to me I'd only be doing a few.

Paris Island Sprint           March 16
Try-Charleston HIM         April 30

Paris Island works out good because it falls around St. Patricks day. We stay in Savannah then head up to Beaufort for the race.

Charleston also worked out well. I have a CME conference Wed- Sat in Charleston then the race. Room and travel is covered.

I decided against the 10 mile race this week-end. I have not been overly happy with the timing of theses local races. This one is gun timed by pen and paper. No chips. I can probably get a more accurate time with my watch plus I was planning on running 12 this weekend to get ready for the HIM.

I actually really like racing.  It keeps me motivated...of course, I don't care at all about placing, just doing well for me.  I'm super nervous before races of all distances and always have that moment of WTF have I done by signing up for this!  I'm doing a half-marathon in NOLA on Sunday with my best friend from high school and my best friend from college.  It will definitely be fun and not a PB.  My next big race is an Oly in San Diego on March 27.

Serious HTFU moment this morning.  I swim at 5:45 am in an outdoor pool 30 minutes from my house.  So, I wake up at 4:45 (actually, I'm always up at 4:00 before the alarm because I am a sick, sick person ) so I have time to take the dogs out and get everything ready.  Needless to say, it's F-ing cold that early.  Today it was so cold and windy that when I poked my head out of the water during my warm-up (HA!) I got an immediate ice cream headache.  Good practice for IM CDA.

Today I'm shooting for a triple.  Swim: check!  Bike: soon; run: this afternoon.  A couple of my best friends are here from Papua New Guinea (entomologists go to cool places) and we're hitting up a Mexican restaurant for a serious feast, so I'm going hard today.  Also, I made the best protein shake ever this morning: NF milk + chocolate protein powder + instant coffee.  So good! If you were to add ice cubes, it would be a frap. 

You are all badazz. 

OK friends, I need some advice on getting back into the run.  I have been getting in 2 runs a week (no laughing now) one at 10 minutes and one at 15-20 for the past couple of weeks.  My question is, how do I start increasing this without off my IT band?  Should I add more short runs, do a couch to 5K style thing, or keep it at fewer runs and and start increasing the time spent on them?  Injury prevention is my big thing as my Oly is at the end of August.

i am NOOOO expert.

You pretty much can't come back too slowly.  Keep your weekly mileage increase below 10% for both time and distance.  Are you pain-free now? 

a double on tap for me tonight!
a run (supposedly speedwork, but we'll see how the footing is tonight)
followed by an hour with the master's group