SBR Utopia ---- Permanently OPEN!! (Page 28)

I can keep up now, make the send-off at least, but only when I'm more fresh. Talking something like 50's on 1:05 send-off. I'll be in :55-1:00. If there was some harder biking going on within a day or so, then forget it! I might make it, but too exhausting for the rest of the set. Something I've noticed is that I don't have the speed of the others when some of them really go in a sprint, but I can hold it for awhile. I can kick harder, but don't have the motion down well enough to really go faster with it. Then a few of the others may do a dolphin kick and just go cruising right by!

Originally posted by TankBoy

Originally posted by Asalzwed How was the trip??I got 335 miles of running in as part of my marathon build. Will likely pull back a bit and focus on quality now. We got about 3" of snow yesterday. Enough to slow me waaaaay down. Also, it delayed the bus enough it was faster to just run home than to wait around in the cold snow.

whoo-whee - Adrienne, I feel like I had a pretty good month, but now I am afraid to total it up because your run miles just MIGHT be more than my run and bike combined! Your logs really are great to watch - thanks for keeping them open - very motivational. How many hours total did you run in January?

I'll let you add your pool mileage in there and we can see how it shakes out

It looks like it fell at about 46h 21m for the month. I think that's pretty accurate but I didn't double check. Again, I do more of a periodization type of training so I'll be bringing the volume down a bit and doing a lot more intensity (and M pace running) before I bring it back up to peak again. 

Ahhh I totally know what you mean.

All I want to do is go beer tasting at breweries and lay on the beach.

Originally posted by Asalzwed

Originally posted by TankBoy

Originally posted by Asalzwed How was the trip??I got 335 miles of running in as part of my marathon build. Will likely pull back a bit and focus on quality now. We got about 3" of snow yesterday. Enough to slow me waaaaay down. Also, it delayed the bus enough it was faster to just run home than to wait around in the cold snow.

whoo-whee - Adrienne, I feel like I had a pretty good month, but now I am afraid to total it up because your run miles just MIGHT be more than my run and bike combined! Your logs really are great to watch - thanks for keeping them open - very motivational. How many hours total did you run in January?

I'll let you add your pool mileage in there and we can see how it shakes out

It looks like it fell at about 46h 21m for the month. I think that's pretty accurate but I didn't double check. Again, I do more of a periodization type of training so I'll be bringing the volume down a bit and doing a lot more intensity (and M pace running) before I bring it back up to peak again. 

That seems accurate... I was about 24 hours and almost exactly half your mileage.

4000 meters in the pool this morning, it's been a while since I've done that.

Like others mentioned, I'm also trying to put a bit of focus on my kick.  This morning I did 10 x 50 kick at a fairly hard effort and for once I kept them all under 60 seconds and didn't bail and throw in some breaststroke kick.  Pretty happy with that.

Had a kickset night at masters too. But this was after doing a little running near threshold plus other range of motion exercises that specifically work the hips. So yeah, didn't do quite all of it. I don't have another kick to bail to. Anything else is noticeably slower and takes more out of me even with being tired going into the set.

We did the most boring swim set this morning!  Someone posted an article on our facebook page about doing 40x100 and everyone seemed to think that was a great idea.  I thought it sounded terribly boring....unless we were going to break it up into sets with various intervals, pulling, etc.

We did a 5x100 w/u and then 35x100 on a 1:40 interval.  I cruised the first 30 in at a 1:35 interval and then picked it up to 1:30 for the last 5.  Honestly, it wasn't all that difficult physically, but mentally it was a bit taxing.  Pretty sure I couldn't actually do them all on a 1:35 interval though.

I guess it could be worse....I could sign on for a New Years 100x100 challenge or some crazy-ness like that!

It can be pretty mind numbing for sure but it's a decent exercise in pacing once in a while.  My main set today was 20 x 100 but I broke it up a bit by alternating 5 on 1:30 and 5 on 1:25.  Sometimes I will do a mix of pull and swim.  

100x100 is another mental beast altogether!

Sets like that can be good to do from time to time, but "fun" isn't the first thing that comes to mind! Have had a 25 x 100 before main set, but it was a mix of pull & swim plus send-offs switching between 1:30 to 1:25 a few times. Have done 20 x 200 before with some variations in there.

Yeeaaaahhh, fun is floating in a raft with a drink in hand.

You guys are killin' it with the swimming. Nice work. 

That's my workout plan for next week, almost exactly.

(and the above is only half sarc.)

I gotta go where it's warm!

Matt

Grand Rapids HIM June 8th.  Then thinking on a second peak either for AGN or Timberman (have to see if a new job will permit more travel, should said job materialize by then!) in August.  Still noodling a fall HIM, but that would also likely require travel to get far enough from Tman if I do it.

Lot's of fun stuff in between, though!

You?

Matt

That sounds fun for like 5 minutes.

I really hate lemon-lime gatorade and that is what they always seem to have on course everywhere. Is there anything that I am missing by just taking water and gels? (Sorry, nutrition is an area that I still am struggling to get my head around.)

It looks like a gel has 200mg of sodium (12 oz of Gatorade had 300) and 110 calories (Gatorade has 80) so a gel seems to be even better. The only thing it doesn't seem like gels have are magnesium, chloride and calcium, which according to Gatorade's marking "regulate fluid balance". Does that actually matter?

I'm not trying to overthink this but I want to make sure I'm  not missing something.

I'm not sure that those other things will play *that* much of a difference (if any) in what, a ~3 hr event for you? When getting up into HIM or at IM maybe it becomes more noticeable. With the increased time you go through a lot more solution & materials so more opportunity to get out of balance. When looking at sodium (and various other things) do look at every type you might use. Even different flavors. They are not always the same. Brands are usually consistent across a particular product line, but not necessarily from one product to the next. Powerbar Gels have 200mg sodium, but many other types only have 50. I don't know if that will affect you, but would rather not see you find out the hard way. Powerbar does vary caffeine from one flavor to the next. From what they call 0 to 1 shot to 2 shot (0, 25, 50?). I can't have any, so 0 is the only applicable number for me.

Thanks guys.

I just wanted to make sure there wasn't some golden rule that I didn't know about. 

These are the big electrolytes you need.

Sodium/Chloride

Potassium

Magnesium

I use Heed (water downed).  The best drink that works well for me in HOT endurance events is a product called eLaod.

Hmm. So, how much do I need all of them? As I said, the gels that I use don't have Magnesium Chloride (are sodium and chloride independent?)

I'm not willing to run with liquid, so Heed isn't really an option.

And it seems just about everything "works" for me, as in, I am able to complete my training. But competition is a little different and I want to do whatever is optimal. I just can't do lemon-lime gatorade as I think it tastes like bile. 

But  maybe it just doesn't matter?

Well that is the great dilemma.  Everybody if different in how many mg of each electrolytes you need and depends on the work load.  If you get to much you sweat it out but if you don’t get enough your performance will hinder or worst.

Sodium/Chloride if often combined.  It best you test and go by the recommended dose per product to start with.  Remember some sports drinks contain fuels in carbs and electrolytes. 

My favorite endurance fuel is Maltodextrin.  I stay away from Dextrose, Sucrose and simple sugar. 

eLoad has gels

http://www.eload.net/eload-energy-gels-p144277

I'm not sure you really need much if your gels already have some sodium.  Maybe in a very hot race like he mentioned, but otherwise you're probably fine.

You could carry a couple Endurolyte tablets (Hammer makes them) if you just want something to wash down with water, in addition to your gels for fuel.