Swbkrun mentor group

Expert

653

Henderson, NV

Subject: RE: Swbkrun mentor group - Closed

Terps421 - 2013-01-20 1:04 PM Kyla, I wish I could come over and run the trails with you and Steve and then eat your delicious meals

!

X 2. I am way past jealous of the pictures Steve keeps posting on FB

My Race Log

Master

2501

Subject: RE: Swbkrun mentor group - Closed

cbarnes1 - 2013-01-21 8:43 AM

Terps421 - 2013-01-20 1:04 PM Kyla, I wish I could come over and run the trails with you and Steve and then eat your delicious meals

!

X 2. I am way past jealous of the pictures Steve keeps posting on FB

You should see some of yesterday's on his fancy camera (my "birdy" picture was taken with his phone -- the man is talented no matter what camera he is using!). Steve and RP are good people to know. They let me tag along on awesome adventures I'd never tackle on my own!! Anyone who comes and visits can be treated to some awesome scenery! Just book your tickets cuz there are more than enough trails to go around!!! And then you can drink our delicious beer, too!!

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Member

88

Little Harbour

Subject: RE: Swbkrun mentor group - Closed

Logged my 10 Km run from last week today.

Today was a strength training day then hit the kiddie pool with my three year old.

After that did 5Km on bike machine then went home with subway and chocolate milk in hand.

Going to be a good day.

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Elite

4108

Calgary,AB,Canada

Subject: RE: Swbkrun mentor group - Closed

So I'm a Pats fan. Loved Bledsoe, but it made it an easy transistion when it came to Brady. Wow they stunk.But regardless of that,

TERPS - this love-in with Ray Lewis has to stop!!! This guy is too much for me. Why is he such a hero? The whole murder thing never gets any air time.

All we are going to hear about is him this week. I really hope you San Fran gals get your wish. San Fran is definitely the better team, but this Ray-Ray thing seems to be destiny though.

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Master

1372

Tosa, WI

Subject: RE: Swbkrun mentor group - Closed

I actually looked at the Pool schedule this weekend! (Hey, it's progress!!)

& Birdy, bring your long john's .............. Dude it is cold over here!

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Champion

7163

Verona WI--Ironman Bike Country!

Subject: RE: Swbkrun mentor group - Closed

badgerintx - 2013-01-21 11:37 AM

I actually looked at the Pool schedule this weekend! (Hey, it's progress!!)

& Birdy, bring your long john's .............. Dude it is cold over here!

Yes dude, it's cold here! -24F WC to be exact due to strong 29mph WNW winds. Running in it wasn't fun, but I felt the need to take down the wuss factor.

Dino, why not give it a try? you remember how to run, right?

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Elite

4108

Calgary,AB,Canada

Subject: RE: Swbkrun mentor group - Closed

badgerintx - 2013-01-21 10:37 AM

I actually looked at the Pool schedule this weekend! (Hey, it's progress!!)

& Birdy, bring your long john's .............. Dude it is cold over here!

I swam 1100m yesterday. First time in the pool since the end of August. I had a hard time tucking my gut into my shorts.

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Expert

847

Brevard, North Carolina

Subject: RE: Swbkrun mentor group - Closed

kkcbelle - 2013-01-21 11:53 AM

cbarnes1 - 2013-01-21 8:43 AM

Terps421 - 2013-01-20 1:04 PM Kyla, I wish I could come over and run the trails with you and Steve and then eat your delicious meals

!

X 2. I am way past jealous of the pictures Steve keeps posting on FB

You should see some of yesterday's on his fancy camera (my "birdy" picture was taken with his phone -- the man is talented no matter what camera he is using!). Steve and RP are good people to know. They let me tag along on awesome adventures I'd never tackle on my own!! Anyone who comes and visits can be treated to some awesome scenery! Just book your tickets cuz there are more than enough trails to go around!!! And then you can drink our delicious beer, too!!

Oh, you need to be careful with invitations like that. I've had this overwhelming desire lately to be in the mountains, and I'm pretty much free from the end of May until the beginning of August . Anybody have a guest house I could rent?--better yet, I'll just bring my tent and backpack....hmmmmmm

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Master

2621

Almaden Valley, San Jose, California

Subject: RE: Swbkrun mentor group - Closed

jfought - 2013-01-21 2:05 PM

kkcbelle - 2013-01-21 11:53 AM

cbarnes1 - 2013-01-21 8:43 AM

Terps421 - 2013-01-20 1:04 PM Kyla, I wish I could come over and run the trails with you and Steve and then eat your delicious meals

!

X 2. I am way past jealous of the pictures Steve keeps posting on FB

You should see some of yesterday's on his fancy camera (my "birdy" picture was taken with his phone -- the man is talented no matter what camera he is using!). Steve and RP are good people to know. They let me tag along on awesome adventures I'd never tackle on my own!! Anyone who comes and visits can be treated to some awesome scenery! Just book your tickets cuz there are more than enough trails to go around!!! And then you can drink our delicious beer, too!!

Oh, you need to be careful with invitations like that. I've had this overwhelming desire lately to be in the mountains, and I'm pretty much free from the end of May until the beginning of August . Anybody have a guest house I could rent?--better yet, I'll just bring my tent and backpack....hmmmmmm

We have trails and bedrooms. Nothing available for 8 weeks...but shorter options are VERY welcome!!!

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Veteran

287

Tucson

Subject: RE: Swbkrun mentor group - Closed

I have been loving our Tucson weather after that cold snap we had. High of like 75f today. Almost too warm for an afternoon work out. I'll have to remember this come July when I will need to be out the door by like 5:30am every day.

So I am thinking ahead to how I want to train after my first sprint at the end of March. I will have a good solid base at that time. After my first sprint, I will have like 14 weeks until the next one. Thinking about taking a week off since I haven't really taken a break since I started tri training in July. I cut back a bit for a few weeks around the holidays. How long do ya'll think my next plan should be? My focus at that point would be speed and I may start incorporating a heart rate monitor. My peak week before my March 24th race should be as follows: Swim 1600y x3 (one long, one speed intervals, one form drills), bike one 24 mile long ride and two shorter 18 mile rides, run 6 miles x2 and 4 miles x2. Maybe a 12 week plan? I enjoy writing my own plans but things will be getting trickier once the base is established. Thinking about getting a book to help. Someone mentioned a book by Matt Fitzgerald I think. Anyway, thought are appreciated!

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Champion

5522

Frisco, TX

Subject: RE: Swbkrun mentor group - Closed

desertchica - 2013-01-21 4:41 PM

I have been loving our Tucson weather after that cold snap we had. High of like 75f today. Almost too warm for an afternoon work out. I'll have to remember this come July when I will need to be out the door by like 5:30am every day.

So I am thinking ahead to how I want to train after my first sprint at the end of March. I will have a good solid base at that time. After my first sprint, I will have like 14 weeks until the next one. Thinking about taking a week off since I haven't really taken a break since I started tri training in July. I cut back a bit for a few weeks around the holidays. How long do ya'll think my next plan should be? My focus at that point would be speed and I may start incorporating a heart rate monitor. My peak week before my March 24th race should be as follows: Swim 1600y x3 (one long, one speed intervals, one form drills), bike one 24 mile long ride and two shorter 18 mile rides, run 6 miles x2 and 4 miles x2. Maybe a 12 week plan? I enjoy writing my own plans but things will be getting trickier once the base is established. Thinking about getting a book to help. Someone mentioned a book by Matt Fitzgerald I think. Anyway, thought are appreciated!

Personally I would continue the swim plan kinda the way it is - continue to focus on finding the perfect form. For run I would continue to build aerobic base. I would focus on bike speed to pull time off a sprint race - on a standard-ish sprint - you swim for maybe 10 minutes, ride for 45min- 1 hour and run for 25-30 minutes (if you're slow like me anyway) - over the half of the race time is on the bike (that applies for oly and longer races as well I think). Logically that means if you can only work on getting faster at one discipline - then make it the bike. Once again, if it were me, I would up the bike to four times a week, one long low rpe ride, one shorter mid rpe ride and then two days of interval training - one day of short, hard intervals with short rest periods and then one day of longer, mid-high rpe efforts with a bit longer rest periods (think hard tempo). The intervals training I have done was best done on a trainer and doesn't have to take more than 40ish minutes, including warm up and cool downs of 5 min of easy spinning....

Just my 2 cents and YMMV...

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Veteran

291

Subject: RE: Swbkrun mentor group - Closed

SSMinnow - 2013-01-20 6:03 PM

bfwhitt - 2013-01-20 4:12 PM

Food......big bowl of oatmeal everyday, one full cup makes a large portion. Mix in a Chobani yogurt and I have a breakfast that last me until noon or longer, even if it gets cold it is good. I also sip on a bottle of water with accelarade and take a few supplements (wont tell you how many ). Grilled chicken and pbj's for lunch or sliced turkey breast. Dinner is usually chicken or pasta, very rarely red meat.

I will also put a plug in for Stabucks smoothies and sandwiches when I am on the road.

Dude, where are the vegetables in this diet? or the fruit? how about some bluleberries in that oatmeal? a banana, apple or orange as a mid morning snack? and a big side salad with the lunch sandwich?

I did forget to mention that bananas and fruit go into the yogurt every morning. And yes I will start eating more fresh vegetables. I promise , thanks MOM

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Champion

7163

Verona WI--Ironman Bike Country!

Subject: RE: Swbkrun mentor group - Closed

desertchica - 2013-01-21 4:41 PM

I have been loving our Tucson weather after that cold snap we had. High of like 75f today. Almost too warm for an afternoon work out. I'll have to remember this come July when I will need to be out the door by like 5:30am every day.

So I am thinking ahead to how I want to train after my first sprint at the end of March. I will have a good solid base at that time. After my first sprint, I will have like 14 weeks until the next one. Thinking about taking a week off since I haven't really taken a break since I started tri training in July. I cut back a bit for a few weeks around the holidays. How long do ya'll think my next plan should be? My focus at that point would be speed and I may start incorporating a heart rate monitor. My peak week before my March 24th race should be as follows: Swim 1600y x3 (one long, one speed intervals, one form drills), bike one 24 mile long ride and two shorter 18 mile rides, run 6 miles x2 and 4 miles x2. Maybe a 12 week plan? I enjoy writing my own plans but things will be getting trickier once the base is established. Thinking about getting a book to help. Someone mentioned a book by Matt Fitzgerald I think. Anyway, thought are appreciated!

Hi Margo

I love that you are a planner! Me too. I think it is time you really start looking at plans and find one that suits you. Have you looked at the BT plans? what about Active? or TP? Some are free, some cost a little bit, but they can provide some really good insight into how to determine the number number of SBR units per week, what they should look like and recovery weeks.

I think Friel's training bible is a good reference book. It's the first book I read when I got serious about the sport.

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Veteran

287

Tucson

Subject: RE: Swbkrun mentor group - Closed

Ashort, I like your advice. Thank you. Makes sense to work on speed mostly with the bike. Not sure if I can add in another ride but I will keep that in mind. Intervals sound good for the bike. As far as running goes, I think continuing to build sounds good. Don't want to hurt myself with speedwork as we have discussed here.Suzy, yes I am a planner. I am already starting to plan my races for next year lol. Talk about putting the cart before the horse! I will check out Friel's book. Maybe that was one I have heard mentioned here. As far as the canned plans go, I feel like they all start at too low of a volume for where I am at currently. Maybe I need to look a little harder.Thanks, guys!

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Champion

6973

marietta

Subject: RE: Swbkrun mentor group - Closed

i can't believe suz and dino took steve to the stip bar and he caused this. c'mon man. class up!

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Expert

1038

Noosa

Subject: RE: Swbkrun mentor group - Closed

desertchica - 2013-01-22 10:02 AMAshort, I like your advice. Thank you. Makes sense to work on speed mostly with the bike. Not sure if I can add in another ride but I will keep that in mind. Intervals sound good for the bike. As far as running goes, I think continuing to build sounds good. Don't want to hurt myself with speedwork as we have discussed here.Suzy, yes I am a planner. I am already starting to plan my races for next year lol. Talk about putting the cart before the horse! I will check out Friel's book. Maybe that was one I have heard mentioned here. As far as the canned plans go, I feel like they all start at too low of a volume for where I am at currently. Maybe I need to look a little harder.Thanks, guys!

I love a plan, I'm lost without one. For my first Oly I used one by Triathlon Geek, quite cheap and very easy to follow.

I'm currently toying with the idea of merging Don Fink's IM plan with Gale Bernhardt's 13 weeks to a 13 Hour ironman plan. I'm thinking that if I can maintain a decent volume for the next couple of weeks I'll be in a good position to do a focussed 13 week plan. Gale Bernhardt has a book with lots of plans for different distances, check it out on Amazon.

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Expert

847

Brevard, North Carolina

Subject: RE: Swbkrun mentor group - Closed

fattyfatfat - 2013-01-21 8:05 PM i can't believe suz and dino took steve to the stip bar and he caused this. c'mon man. class up!

Johnny Boy, I find this article and the quote from your signature line very funny. They go together so nicely, except they are from VERY different kinds of people. Oh wait, maybe not. I can now imagine Lance saying, "B!tch, don't even try to snatch my green!"

Training note: had a great swim this morning. Tonight's a running night and it's gonna be COLD.

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Champion

6973

marietta

Subject: RE: Swbkrun mentor group - Closed

jfought - 2013-01-22 7:00 AM

fattyfatfat - 2013-01-21 8:05 PM i can't believe suz and dino took steve to the stip bar and he caused this. c'mon man. class up!

Johnny Boy, I find this article and the quote from your signature line very funny. They go together so nicely, except they are from VERY different kinds of people. Oh wait, maybe not. I can now imagine Lance saying, "B!tch, don't even try to snatch my green!"

Training note: had a great swim this morning. Tonight's a running night and it's gonna be COLD.

i'm sure you teachers see it every day. but i just can't figure out whats wrong with the world today. i feel bad for our kids for what we've done for their future. hopefully they'll learn from us and get this place back on track.

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Champion

7163