THE SLAYER RULES-FULL Up (Page 28)

Just had a 5 mile run with about 25 mph winds gusting to over 40 mph.  Yes it was a blast

Same feeling here in Ontario. I feel a big one coming before the middle of March. Hope I'm wrong, but you never know.

Just back from hill repeat run. 5 repeats (about 6K). Followed by 4K speed run. Felt great.

good work guys! sorry to not check in sooner. i was in a bit of doldrums. dealing with some crotchrot still that flared up. peter told me to smear yogurt on it. thats what i call a true friend. it ruined my good wed ride.

winds like that are ridic! being stuck in a lab sucks too! boo that.

heading up to charlotte , nc today with tri14kix for the USAT workshops. then the test and i can call myself a coach. probably will only use it for friends and backup for the kids tri team i sponsor.

workouts here should be massive but they are not at the moment with everything. weather has been perfect. hope to get a few runs in with the other coaching students.truth be told, my legs are a bit dead so the rest wont be so bad. still not made a decision on what to do about the mary 3/3. may run the half hard or the full easy-ish for me. trying to get my little girl to do her first sprint tri the day after in our hometown. that would be awesome!

Ashley just cheered me up and not by writing about me. By doing the work she says she was gonna do last year! http://nerdjock-ashleyann.blogspot.com/

Sorry guys, I've been MIA for a while due to work pressures, that's all culminated in the worst week for training and diet since the start of the year and I have to draw a line somewhere so I'm starting a fresh, signed up for a higher status here and have vowed to stay more in touch with the things I want to do - like be on here. 

I'll try to catch up the thread but if the worst comes to it I'll just keep up from this point forwards! 

Welcome back Kate!

I was able to get my first outdoor bike ride yesterday.  I was only able to go about 1.5 hours because my toes got too numb.  I think I need some shoe covers or just wait until it warms up more. 

Trying to get in a long run today but it's currently 34 degrees with a mix of rain & snow. Hopefully the weather turns shortly because of family obligations I've got later today. 

I hope everyone has a good weekend.

If I had to throw out a name I would say the Cervelo P1 is the best bang for the buck if you go with new. If you buy new from a LBS you should get great support. The bike geometry is very flexible and can be made to fit just about any ride. The bike also holds it's resale value pretty well.

I would still prefer the used route myself 

My run-bike-run turned into a run-bike due to baby sitting duties.  Frustrating but it  may set me up better for a long run tomorrow anyway. 

3 weeks out from my first triathlon and I realized I haven't been on my race bike since Oct. It sill has the race numbers on it because I was too tired to rip them off. Weather has not been very great for outdoor riding on the days I have available.

I need to have at least 1-2 "Dork Days" where I put on my full racing outfit to make sure everything works in the next couple of weeks 

I hope "Dork Days" involve wearing the wet suit in the pool.

BOOM

Great job.

Welcome back, Kate!

Great job, Scotty!

Peter: pics of dork day, please.

I had an awesome ride today.  73 miles in the sunshine (sorry cold weather folks).  We rode from the mountainous area in east county SD down to the US/Mexican border, to the ocean back to the mountains.  So much fun! 

Long run with people faster than me tomorrow.

Hey everyone!

The coaching clinic was an amazing experience. It was basic in parts and complicated in other parts. It challenges me intellectually at times and was very rewarding. I really liked Bob Seebohar's Metabolic Efficiency Training lectures as it kind of gave me a different way of looking at nutrition generally but overlayed on the racing schedule (base of protein and veggies and less fruit with some whole grains AND more carbs during heavier training periods).

I was asking lots of questions and the Level 3 coaches were not intimidated. THey had some very thoughtful responses. Anyhow, its time to get back on track once I am caught up. Hope your longer workouts went well this weekend!

Feel free to shoot me some questions about the seminar if you have any. Can't wait to see the photos Peter!

Another great weekend in paradise.  Now I'm sitting in my special post-long run outfit of compression socks and undies in the back yard.  My neighbors must love me!  Had a nice 8 mile trail run today.  Trail running is so much more fun for me than road running, even if it is considerably slower.

Recently, I've noticed that I'm super fatigued after long rides.  I'm fine during but then I'm spent for the rest of the day.  I'm hoping it's just a fitness thing and that soon I'll be able to ride and then do other stuff, too.  Yesterday I sat on the couch after my ride until bedtime.  I didn't even get up to cook myself dinner.  Just grazed.  Any wisdom here?  Is it just a fitness thing?  I make sure to fuel during the ride and have a recovery meal afterward.

Slayer: I'd be interested in hearing more about the metabolic efficiency eating.  How are you going to approach this?  I've found that the more I eat whole foods, the better my energy and I rarely get bonky during rides or runs.

Slayer, sounds like a great course. No you have to apply the knowledge and impart to others.

My weekend of training is done. Didn't swim on Friday as planned due launch of a program at work on Friday so all hands on deck incase something went wrong, which it didn't. Did the usual 6K run in the evening.

2Hrs on the trainer at 160watts (so a solid Zone 3 for me), mind you most of the ride was up hill, so no wonder more power used. Followed by 25 minute run off the bike.

This morning was a 26K (16mile) training run. Done in 2:38, so just over 6m/k pace, which for me is pretty good.

Then on to baby sitting and now resting up for the rest of the day.

Ashley, sometimes it just takes getting off the couch and you will feel more energized. I always do something after a long run or ride, such as cutting grass, walking the dog etc. It realy helps me with recovery. Some of my running buds are surpised that I save the grass cutting (about 35 minutes of work for front and back) for after the long run, but keeping moving works for me.

I think you're spot on.  Once you hit the couch, it's all over. 

No dork day photos. They would simply be the same as race day anyway. What makes it dorky is I am in full race attire but there is no race,

I did get on the P2 today to make sure everything works. I rode it to a 2 hour tri-clinic at the local Y and then home. Neck is sore from having to hold my fat head up while riding in aero vs. staring straight down at my powermeter. 

Double post

its periodization applied to nutrition. iow add more whole grains as your builds get more intense and reduce them in taper and base. heavy on protein and veggies (with fruits at about 25% for the weight loss crowd which is most of us). its gear to those who have GI distress in races but has utility to phatties like me who need structure to their eating after an ironman. lots of good stuff in that tiny book and def encourage the lecture if you ever can see him (he's in SD soon i think he said).

he was touting a product call generation ucan over carbo pro as a way to augment the efficient way of living off your body as opposed to high carb products in training and racing. he's a sports nutritionist and i was very enthralled. in fact today i rode three hours on about 10 carbs total and all i had was 50ozs of nuun. weirdly kicked butt on it.

poor peter with his sore neck. perhaps if he rides more it wont hurt as much. stellar work rich. waiting to hear from gladiator, kate, jordan, along with you others who have been checking in more.

another topic i really liked at the workshop was how big they were into functional strength work via pilates/yoga/etc. i was writing off stretching too, but they were big on dynamic stretching.

Dam,

First you tell me to run more and then you give me  chit for slacking on the bike. I was hoping to point out the importance of looking forward while on the trainer so your neck doesn't suffer on the first couple of rides back on the road. I am truly a time crunched athlete. When I spend more time on one sport, I have to give up time on another. I also know I have to dedicate more to time work now so I can skip out and put in the 10-15 hour weeks later in the year.

FWIW, I quickly become a skeptic when a nutritionist starts pushing a product.

yeah i hear you on the skeptic thing. but its not his product and other coaching students were already using it and raving about it. i was like "why have i not heard of it?!?". seemed to be a west coast thing though.  im sure ashley will tell us if the reserach looks good on it but seebohar seemed pretty darn impressed with the limited studies he had read and the coach/athletes there were like "this has ended my GI issues". i am going to have a go.

as to the run more; it was run more but dont leave your bike in the basement for 6 months. nice try.