SWBKRUN fast, furious, and closed (Page 262)

No racing yet!  As far as key workouts, it depends on what I'm training for.  If it's a long distance race then I usually feel like my high mileage/distance Z2 workout are key.  They give me the mental confidence that I can complete the race.  If it is a shorter distance or a time goal race, I look to my tempo or LT workouts to fine tune my pace and give myself confidence that I can maintain my desired race pace. 

Check out Roni's FB page for more pics!

Awesome!  I loves me so CO....  I bit out of the way, but if you circle S. through Durango, you will have the opportunity to sample from one of the four local breweries in that town - Durango Brewery, Ska Brewing, Company, Carver Brewing Co, and Steamworks...   tons of off road trails and a beautiful river park that runs for miles along the Animas river...

Well, I don't have one of those....

Roni - I didn't realize you were trying to run a marathon in all 50 states THIS YEAR!!!

I said it before with it is worth repeating - You Are A Machine!  Good luck and be safe.

I am actually racing this weekend.  A HM for me.  I am a little nervous b/c I have set a time goal that I worry is bit ambitious but really want to hit it.  We'll see what happens.

Responding to my own post -

My first stand alone 10K - American Heroes Veterans Weekend Run...  and then off to final weigh-in for the Biggest Loser contest I have been in for the last 12 weeks... 

No racing for me (I don't think).  This has been a strange week because I am on a "sit on the coach and do nothing" recovery week due to an Out-Season 20 week program starting on Monday.  My devious little mind is still considering racing some cross on Sunday but I'm concerned it will mess up FT bike testing scheduled for Monday.  FT Testing .....  FUN!    Who knows, maybe Kim and Minnow are rubbing off on me with the Spontaneous Racing thing.....  

Good luck to all our racers this weekend.......  REPRESENT!!! 

I consider FT intervals the key workouts for both Bike and Run.  Swim drills are key for me when in the pool.  

I don't know how it's possible to get so far behind on the MG in just a couple days.  Loved the pics and the report from IMFL.  Thanks John.

I'm doing a 5K this weekend and hubby is running the 1/2 marathon at the same race.  Hopefully I'll finish before him! LOL

I "kind of" decided to stick with the olympic distance next summer and wait one more year to to a HIM.  I really think it would be wise for me to spend another season working on my running base.  I still need to build build build, and most importantly do it without injuring myself. 

So, I needed some running goals:

I working on the possibility of pacing for a runner at the Leadville 100 Trail Race next August.  How cool would that be????  I'll keep you posted.  (P.S. I'm SUPER STOKED and hoping this works out!)  It would be a great motivator.

Enough MG members that received the first pens have asked for a 2nd that it only seems fair to open the offer of a new pen to anyone.

So if you have not already done so send me a note with your address and I will make you a new one. It will probably take me a couple of weeks to complete them all as I may only get 2 pens/ night done.

I try not to clutter the thread with more of this. Especially since I only have 359 days of training until my A race.

HTFU!

got your back, steve.

Had you mentioned that before? IUf you did I missed it. Anyhow, how did it go???

nada here.  good luck racing peeps and crazyass roni!

key workout is the 5-9 mile run at any pace.  its key because that's my favorite. 

Outside shot at winning the thing, better shot at top 3 and a bit of cash...  According to my scales I am down 40lbs or 15+% bw through 11 weeks and I am bound to drop one or two more lbs this week... Not sure how it will play out as I was 10lbs different between my scales and the contest scales - I am sure that the 2qts+ of water I shotgunned before stepping on the contest scales that evening played into that   I weighed myself the next morning...

BTW I do have a PSA for the group:  Drinking beer / eating out / not working out for months on end = big time weight gain...

awesome job, andy!

Me too. I think consistent training is key. I can almost always find the time and motivation for a 5-9 mile run at whatever pace feels right for the day, so it's a mainstay workout.

I'm running the last race of the 15k trail series I've been doing since spring. The plan is to go for broke with whatever my legs can give me.

Roni - good luck on the Rim Rock! Don't forget to look away from the beautiful views now and then to check for rocks on the trail!

Andy - Good luck on your 10K and at the weigh-in!

Rachel - Have a great HM! Don't be afraid to go for your goal pace, but have a plan B in case that feels too aggressive once you're out there. 

Frig nice work man!!! Awesome work.

No racing for me, but Good luck to you ANDY! on the contest but more importantly congrats on the 40lbs! That is quite an achievement. 

Good luck to Rachel, Roni, Jayne and her hubby on their races.

Good luck to Dino and Sam on taking this weekend easy...Dino cuz you have a key test coming up, and Sam, cuz you are coming up on the big 50 miler!

I am not a spontaneous racer, I actually only like to wish everyone luck on their races, so if people wake up with a mind to race on Sat or Sun...maybe they'll remember someone is thinking of them...even if that someone has to go peek around in their logs to see who's been RACING!!!!

I had a swim lesson on Monday and have been given one single drill to do to help me unlearn a big part of my extremely inefficient swim stroke.  So far 1000 yards of said drill, done.  6000 more to go and she said I am not allowed to do any freestyle, this one drill only and then I get to go see her again.   For some reason this approach seems extremely doable and not as frustrating as other swim instructor's suggestions that seemed really overwhelming.   I'll keep you all up to date on my weekly/monthly progress. 

Key run workout for me that I actually don't love until it is over are mile repeats with 1 minute recovery...they give me the confidence and memory of the pain to push hard during races, especially at the end.  I do however prefer to do these on the multi-use lake path I run rather than the track so I can run hard on the rolling course.

Happy Wednesday!

Andy - fantastic job on the weight loss! You must feel great.

Jayne - sorry I missed you in my good lucks. Have a great race, and your husband, too. You know, I'm in Indiana too - we should try to meet up at a race sometime!

Woohoo!!!

Waaah!  I don't have one of those either....boo hoo. 

Ok, Queenie of phantom races and secrets, spill the drill.

Hey Andy--thanks for being the Wednesday dude! Maybe we need to have a revovling door on this one.  Who's next?  Also huge congrats on the weight loss.  What prompted it? how have you done it?

forget the race.  lunch is gonna be AWESOME on the way to the race.