THE SLAYER RULES-FULL Up (Page 27)

damn Scotty! that sounds a great weekend of training lined up and nice job on the weight loss! you are making me want to ride longer than the 3 hours i have planned. dont tell shanks but i just might do it too haha!

what kind of pacing plan are you shooting for to get your sub 48? tell us about caffeine, shoes, nastiness, etc.

i use a 25 oz bottle not the 21 oz anymore. i never tried infinit. all i know is the carbo pro mixed with gatorade endurance or EFS, which is all i use now. more electrolytes in EFS saves me from adding in salt tabs.

my mixture is usually around 300 cals per hour. 2 EFS full scoops then the according amount of carbopro powder. i read in one of the tri mags that carbopro makers have come out with a new drink which i have not tried yet. i have tried the carbopro syrup mixture but it was sickly sweet. hopefully the new drink isnt that way. let me know if you find it so we can try it. also, do you have my all3sports.com code or do you get one with dynamo?

Here are my splits for my last 10K(PR) from Thanksgiving:

1: 7:24
2: 7:38
3: 7:49
4: 7:58
5: 7:45
6: 7:53
7: 1:55 (7:10 avg pace)

Looking at this, I think it pretty obvious I went out too hard. A bad habit of mine. Ideally, I would like to run the first 3 miles around 7:50 then start picking it up and negative split the last 3 miles. 

can you hold that 7:50 for the 1st 3? that means arriving 23:30 at the 3 mi marker. what can you do to temper yourself off a bit?

lightweight shoes? caffeine? mental techniques? mantra?

I should be able to hold that. The first 3 miles of the course is a net downhill with the first climb coming just before mile 4. Then mile 5.5 it starts back pretty much downhill. From what I have heard, this course should be a 10K PR. 

I will be running in the Newton lightweight trainers. They aren't as light as my flats that I have but I haven't been running in flats lately and don't want to kill my legs. 

I will usually do a lighter breakfast, then a Roctane gel before for a little boost. 

My mantra is just suck it up and run. I know I am fast enough to do it, i just need to get uot of my head sometimes. 

I kicked azz this morning and got a triple in before work.  Nothing too long but all solid.  Feel great!

Also had a swim lesson this morning and that helped a lot.  Looking forward to getting back in the pool and woking on everything I learned.

well i got the longer workout done yesterday but it wasnt pretty. i was supposed to do a 60-4 but felt a bit bonkish at the end of the bike so i scrapped the t-run. might have had something to do with that 10 miler i snuck in before the brick haha

today's a swim day with a little bit of running. 3.5 hours bike and run tomorrow as I am off for presidents' day!

whats going on your way? y'all hitting it up? hows the weather and injury reports?

Had a fun day yesterday. Rode the train from Solana Beach (north county San Diego) to San Juan Capistrano and rode my bike back.  We had about 8 people.  About 50 miles.  Super windy but a gorgeous ride back along the ocean.  Almost too beautiful to imagine.  So lucky to live here!  Finished with lots of pizza and lots of beer.

10 mile run on tap for this morning.

Decent weekend of training.  Yesterday was a long bike ride outside while the weather was nice.  Swim and bike again this morning.  In injury land, Im shutting down my run plans for another couple weeks.  Im able to run, but its not pretty.  Something I could race through, but for training, it takes all the fun out of it.  Im also going to be traveling for work the next two weeks to lovely NJ for some pressure filled software integration, so the timing works out. 

Goal today is to find a pool there so I can stay up on my swimming and biking.  After todays swim, Im halfway to last years swim totals.  Kind of sad.

I tried to do this once out on Long Island during my first year of racing.  Such a bad idea on so many levels.  Went on the ride solo, got lost multiple times with a dead cell phone, didnt have enough nutrition or water for the added "lost" mileage, found another train to take home, missed the transfer, and ended up limping my way back home on some dangerous roads.  Memories.

Had a good weekend of training:

Friday morning was a 1K swim, followed by 1 hr Yoga.

Saturday morning 2hrs on the last half of the New Zealand IM course followed by 20 minute run off the bike

Sunday morning 18.2K run on some icy park trails. Was supposed to be 21K, but my run buddy fell and hurt his leg, so we bailed a little early and ran back.

Family Day stat vacation today in Ontario, so a quiet day today.

howd that trainer ride go Scotty? be honest.

solid weekend Rich. Hope you enjoy your fam time.

Who else did what? I finally got back in the water after a week off this morning. Going for a longer ride soon. the weather in ga has turned really nice this afternoon and i have the day off.

Hi everyone.

Been mia for a while, apologies for that. Had some work stuff to deal with which might be coming to an end soon. I've got an interview for a new position on thursday. If i get it i will have to be more disciplined with my training times as i will be working alot more hours than i am at the moment. Training seems to be moving along nicely. I've just signed up with a local tri club. I've been to a few swim sessions and having some structure to my training will hopefully help. As from the end of march they will be out on the bikes every sunday morning, so i'm building to a point where i can keep up with them and benefit from training in a group.

Off to catch up on what i've missed.

Horrible. I think I mentally checked out after about 2.5 hours. Taking a mental note. Anything over 2-3 hours is being done outside if at all humanly possible. I love riding my bike, but there is nothing fun about spending that much time on the trainer. 

I was just thinking that I am really ready for the warmer weather to get here. I am an outside person!

Scotty, my man, way to torture the taint on the trainer!  Insane!

I've had a good weekend.  Long bike Saturday, long run in the Rancho Penasquitos canyon yesterday and today I....wait for it....swam twice and rode my bike!  That's right, a bike ride sandwiched by 2 swims!  Today was supposed to be a rest day

Feeling very strong and excited to see what this season holds for me.

Long trainer rides are rough. I kept my trainer in the living room and my kids would feed me and refill my water bottles while I watched football. I considered it family time.  My wife remodeled again and replaced the hardwood flooring so I was forced into the basement My long rides will be outside from here on out.

It looks like the "Father or endurance sports" is continuing to bash the billion dollar industry  of sport supplements: http://www.beginnertriathlete.com/discussion/forums/thread-view.asp...

Edited by pschriver 2012-02-20 3:31 PM

dude way to hit the trainer!

ash with the aquathon! well done on a rest day haha.

welcome back silverback25. hope you get the new job.

my taint really hurts after the two longer rides in 3 days. banged out 5.5 hours of training today. ready to pass out haha

you guys rock!

I will admit to eating strawberries, black berries and raspberries every morning as a supplement.

I also eat a fair amount of seafood.

I probably should take an aspirin every day but don't.

I used to take a multivitamin daily but recent studies show it may be harmful so I quit.

@Phat Any chance you could share the cost of supplements/day you were taking before along with now. My berry habit is about $2 per day

im having a hard time doing the rough math

multi (gaspari anavite?)  29$ per month

calcium 4$ per month

joint vit 9$ per month

red bean rice yeast /cq 10 blend  6.50 per month

psylium husk fiber 2.50 per month

fish oil 20$ per month

vit d3 1.50 per month

total low 70$ per month or 2$ per day and change

____

baby aspirin

allergy (zyrtac)

Not as bad as I would have guessed. I know at least one person who's plan has him spending $150-200 a month. He has lost some weight but has not gotten any faster. Frustrating.

I still sticking to the healthy diet.

So this wonderful weather in the north east is such a downer when since I cant run and am spending 12+ hrs a day in a secured lab.  I have a feeling that were going to get dumped on with snow in a couple weeks to make up for the temperate winter weve had so far.

In more positive news, Im set up to see a CCSP that does active release and has a tri background.  Hoping that will get me back in the game.

Hows everyone else doing?