Poison Apples Team Thread (Page 28)

Steve - so you want to lose like 3 lbs? 4 lbs? I'm trying to put numbers on the spreadsheet, so it'll be easier to track.

Thanks!

We're inspiring... but the Bumpers teams has more, um, "motivational" pics! LOL

Does reading it make you happy because you know you'll be done by then? LOL

I'm finding out that setting all this up is taking a lot of work! I've gotten everyone who has set goals into a spreadsheet now.

Dee

Dee I am 5 foot 9 and like drumbsticks (icecream cones), hotfudge sundays with the really thick chewy hotfudge, pizza, caramel with nuts and chocholate in most forms and some chips, realy good chocholate mouse, sarah lee strawberry cheese cake, most candy bars, chocolate chip cookies fresh out of the oven, so hot you can bearly eat them or heck just the cookie dough before it is cooked. I did not find any of those in the nutrition section yet, I will have to keep looking.

I live in California, and lets call it 4 pounds from 153 to 149. And weigh in is just after Thanksgiving, life is not fair. I have a rest week and a taper week in November and I am increasing my goals, life is sooo gona suck.

Edited by Baowolf 2007-10-25 8:54 PM

Yup, I know you're in CA. It's listed under your avatar. (I was actually asking Lyssa if she is in WI.)

And I've got you down for 4 lbs weight loss now. If you look at the webpage I put up earlier, it says "3" because I guessed at it. It'll get updated the next time I upload the info.

Cheesecake... I had some today.

My problem is that my own 3 basic food groups don't appear to match the Nutrition guidelines either. That may be because they are: chocolate, sugar and caffeine.

Chocolate chip cookies..... Wonder if I have any. I might.... I think I'll go look.... I feel awfully hungry all of a sudden.... LOL



Edited by D001 2007-10-25 9:07 PM

I don't know why it wouldn't stay up....anyway, I'm hoping to have a picture from the race on Sunday to replace it soon

It's back. I think it must have been my computer.

GOOD LUCK on Sunday! Have fun, too!

Dee

Jessica! Your avatar is so cute! Lots of luck in the race this weekend -- remember to have a great time. That's the important part.

Dee, I'm definitely joining the November challenge, I just have to figure out what I'm going to do. It throws me off a bit that my race is Nov. 11, so the week before will be minimal workouts, and I'll want a couple days to rest after (maybe). Plus, I'm going out of town for several days around Thanksgiving. But no excuses! I'm pretty sure I'm going to make it some sort of swim challenge, especially since my swimming is *sucking so much* lately. I just have to figure out what, exactly.

Only 2 miles and change to go for me this month!

I've got the "going out of town" thing, too. I'm looking at a calendar right now, trying to figure out how I'll get workouts in.

Definitely do what's best for your race, and your recovery afterwards. Also, feel free to "think outside the box" for the Nov challenge. Some people are submitting goals for yoga, stretching, core workouts, etc.

The December Challenge will be a Swim Challenge, too. So you may want to keep that in mind. In fact, I've cut back on my November swim goal, because I want to go hard in December. (I'm already exchanging smack-talk for the December swim-off. Not that I'm competitive, or anything. LOL)

Your "only 2 miles and change" remaining for the month is great! Go Apples!

Dee

Hi Stacie! Welcome back! (Although you may not want to be back...!)

You're in great shape with your mileage, as is everyone on the team. If we all hit 100%, well, then we can't lose. (And maybe I can finally have a decent avatar for once! LOL)

Also, THANK YOU for all the work you've done as our Team Leader! You've been doing a wonderful job at keeping track of us, and offering motivation!

Dee

sorry-i was gone all day yesterday! took the kids to the pumpkin patch. i'm in washington state, not wisconsin. jason is the one in wisconsin, and unfortunately, steve is taller than me. i'm only 5'4" and i'm 149-but am looking to lose about ten in november. that was unofficially part of my november goal.
i got a new running shirt and hat yesterday, and it looks like i'm going to be testing them out today, it's about 30 degrees out right now!!
yikes
ok. baby's freaking out, i'll get back on here soon

ok. so i only did 2.11 miles today. it's freaking COLD!!! i wore my new running shirt, and hat, and they performed marvelously. although, i was still cold when i got in. oh well. i'd better get used to it, it's only going to get colder.

when i said that i didn't want to be on a team with scary elitists, i was joking i just know that there are people on here (like on the october challenge) that were running 200 miles. to me that's frightning. but i'm sure everyone is nice, and well, clearly, i have my insecurities. i didn't mean to imply that anyone on here wasn't kind. i'm just easily intimidated--obviously

ok. sorry, i'm skipping all over the place, i'm also easily distracted. but who was it on here that said they knew how to do up a training plan? was that steve?? i don't remember now, but i'm looking for a new plan, and was maybe needing a little help??

also, yesterday when i was at the running store, i signed up for my first race of next season, the tacoma city marathon!! (it's the day before mothers day, and i thought maybe a good thing to kick off the season with?) i haven't decided if i'm going to do the full marathon, or the half, i'll see how the winter, and the training go, but i'm excited to have a race to look forward to again, you know?

good luck tomorrow jessica!! we're all cheering for you from here!!


ok, all distracted, i'll get on here later, and check in with you all. i'm all flighty, and out of sorts for some reason this morning, i MAY have not had enough breakfast. maybe i'll snack.

Allysa, I was the one who tweeked a plan for myself. As I can't swim, but am training for a tri, I had to adjust for no swiming days, but didn't want to hit the run quite as hard as the duathlon plans, but did want to get 2 bricks in a week at least untill my bike on my long day gets to at least 40 miles.

So... are you doing a sprint plan or an oly plan and are you happy with it? If you like the general layout you can just expand it upwards.

Week 1 Whatever your current workout is
Week 2 + 10 percent in minutes for your components
Week 3 +10 percent again for your workouts in minutes
Week 4 - 40 percent (recovery week)

Week 5 The same number of minutes as week 3
Week 6 + 10 percent
Week 7 + 10 percent
Week 8 - 40 percent

Week 9 same as week 7. etc.

tapor for race is
2 weeks before race - 20 percent
1 week before race - another 30 percent
then just some lite stuff during the race week, M lite, T lite, W off, TH lite, Fri sat off .. race

Some folks say that is too fast of a build, but I think it works up till about Olypic distance, then you need to creat multiple base's for half or longer duration races.

Max distances/times for Olympic are
Short run 46 min (60 % of long)
Medium run 62 min (80% of long)
Long run 77 min

Short swim 37 Min
Medium swim 50 min
Long swim 62 min

Short bike 93 min
Medium bike 124 min
Long bike 155 min

You max out at these durations and improve speed repeating a base duration, up 10 percent, up 10 percent and then recovery minus 40 percent ... I guess for a very long time. Or until you have a race or want to work on next base up.

Anyway, I am by no means stating that I am a coach or any such thing, I just gatherd from the plans I looked at and derived the formulas to extrapolate upwards. So ask around before accepting any of tihs as .. on the mark. And look at the plans on this web, etc.

I will start my frankenstien plan on Monday and we see how it goes.

cool! that actually helps a lot, i was looking at a very similar formula, and kind of trying to plug my stuff in to it, but yours is easier to understand, i'm not swimming right now either, as i'm just being a baby about getting in to the icy lake.
my biggest problem with the really specific plans is that my schedule changes frequently. and there are days when i just can't work out, so maybe having weekly goals, instead of daily plans? i don't know. i know that i didn't train NEARLY enough for the race i did. i really need to get to a higher level before the next season.


anyway, thanks for the plan--if you have any other tips, do share

BTW - here is the spreadsheet. Everyone is getting close...

Stacie

Attachments
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Poison_Apples_Tracking_Sheet(1).xls (25KB - 17 downloads)

Woohoo! I hit my goal. I suspect I'll get to about 50 before the end of the month, actually. It's just too bad I made goal with my worst run of the month!

CONGRATULATIONS!!!!

Well, if you didn't like hitting your goal with this run... You could always increase your goal slightly. Then go out again running before the end of the month, and hit it again!

Congratulations on 100%. worst run or not, you made it to the goal you set for yourself. Way to go!

Thanks for updating the spreadsheet as often as you did and not making us wait until Mondays to see how we stood. I think it really helped the competitive side of all of us to see where we stood and urged us on to keep up with everyone at least percentage wise.

Great job captain!

I felt guilty not running today. Worked 10 hours and then played tennis. My partner and I won our match. Yeah! I did run to pick up the ball off the other court a couple of times. Does that count?

Alyssa, if your schedual is a bit chaotic you can do a 5 day plan and float the 2 days you dont run/bike or even double up on an am pm run.

But, make sure your long run/bike is close to your day you miss. So if you are going to miss on monday hit your long run tuesday and slush the short run to wed with medium run on Thurs.

I wouild think that bare minimum would be 3-4 days run even if no bike or swim to maintain.

Basically move your hard workouts to follow your unplanned or planned day off and treat it as a rest day and then pick up with hard soft medium following. Maybe pick a maintanance level that you absolutely have to make to "break even" and not progress, but not lose anything eather (your recover week numbers maybe) and then if its one of those weeks, make that your recovery week and then pick back up the following week with the first week post recovery, (ie the week before the recovery week level. )

So you have your maintanance work week (minimum (60 percent of last weeks workout).
And regular... wherever you would be on your chart. Anyway my 2 coppers.

Movie with the wife tonight, chick flick with Cary Grant. One would hope it would raise my faction with her, but I am sure it will not.

Hrm to run or not to run tonight. This is a "choice night" as tomorrow is a 17 mile bike, 5k run brick day, crosses fingers hope I can do it this week.

Looks like I am on for the Hemet tri, my work put through the reservations today. I guess we see how fit i will be, only like 5-6 weeks away.

Edited by Baowolf 2007-10-26 9:44 PM

chaotic schedule. understatement.

so yeah, what i drew up was more of a weekly plan. and i went by minutes instead of miles, that way i can play with different runs and all, speed work, and long runs, and whatever.
i know that i need to organize a better plan, but for now, when i'm so up in the air all the time, well....... you know.
i appreciate all the advise though, you seem like you know a LOT more about all this than me. i found some great books at borders the other day, with tons of training plans in them, but that dang schedule thing keeps me off balance.
i bought a training log yesterday, that i'm going to try to start using in november, that plus dee's challenge should keep me going. i worry that i'm getting stagnant though. like i'm kind of in a rut. i tend to do the same run, just with different speeds, and sometimes i cut corners, or add blocks, but it's essentially the same run. and i'm riding a stationary bike, so that of COURSE feels stagnant. i don't know. i just gotta think of something to spice it all up.

so where is this race that you're doing steve?? you're in northern cali yeah?? i'm in western washington, so if you came north for races, and i went south, maybe we could race together sometime, in oregon or something next season maybe. i'm signed up for this crazy marathon in may, but we'll see about that.

i'm excited that "one of us" is racing tomorrow!!! (yay jessica!!) i wish i could be there to cheer!! (you're in texas right??) anyway, since i can't be there, let me just say YAY!!! go girl!!! looking good!! keep it up!!! (ok, that was my version of a cheerleader)
and yay fieliding (erin??) for hitting your goal today!!! HOORAY!!! i can't believe how great everyone on this team did on this challenge!! i'm so proud to be an apple!!


stressing about a personal thing just now, it's when i do some of my best runs. so look out, tomorrow's going to be a record breaker

Oregon has a ton of sprint tri's, like one every weekend starting in early April. Most are closer than the the California tri's. So I will probably hit one in April and or end of May/ early June.

My first Tri is going to be down in the greater Los Angless area (east ish).

Oh put another 4 miles in and lifted tonight. All those posts about not running witin 3 hours of eating are right. I waited 2 hours ater dinner and still had cramps on both sides, got better after 2 miles, but that would so suck to eat too close to race time and spend 2-4 hours sucking cramps in your sides the whole way. I am so not eatting anything am before the first race. It is a sprint, so the duration shouldn't tax my researves too much. 100 to 250 calories every 45 min seems to get me through at moderately high exertion levels.

Oh well, off to bed catchyall tomorrow after my workout.