Ken D's Group - Shut (Page 3)

salad with baked chicken and yogurt for dessert

Shauna

Have you had a chance to look at the logs yet?

I have not looked at the logs yet. I am workng all today. I will check it out late tonight or tomorrow!

Shauna

My fitness level im not sure i play basketball atleast once a week i dont think ive ran over 3 miles in my life.All my fitness has been is sprints.But I love riding bikes i feel like i could do it all day long.

I have no experience in any of these. we have a pool at our Y i think i will go ask for help.

I have a membership but only go to play ball and i run for about 20 min upstairs where there is no one else.

There is a 15 k run and 100 k bike ride on april 26 in muenster tx does that sound like a good first race?

Asking for help at the pool is smart.  I learned how to swim using a book.  I finally took a swim clinic this summer.  The impact was huge!  Swim lessons are well worth it.

As far as the Muenster race, it's about a 9.3 mile run and about 63 mile bike ride.  It is possible to complete it but you may not enjoy it.  I recommend a shorter race to start.

Sandra, how do you get the box to go with it?  I can copy and paste the names but the nice looking box does not. 

The group challenges for the rest of the week:

1.  "Inspire" at least one other member of our group each day,

2.  Log something (workouts, thoughts, test, etc) each day in your BT log.

Purpose of #1 - get used to the inspires.  The more you inspire people, the more people will inspire you.

Purpose of #2 - get used to logging your workouts.  They are a huge help when you ask a question.  People can look at your logs to see what you've been doing or not doing and then can formulate an answer based on what they see.  More data = better answers.

my food today:

breakfast: kashi cereal with added blueberries
snack: orange, cheese stick
lunch: turkey sandwich on whole wheat, cherry tomatoes, banana
snack: will be yogurt
dinner: will be chick-fil-a grilled chicken sandwich and some veggies from home

for my workout, i bought some cheap parts to create a back wheel setup specifically for my bike trainer so i don't wear out my good outdoor parts.  gonna put it together and hopefully get in a ride.  not sure how long it takes or how hard it is to do. 

breakfast:  1 cup oatmeal, tablespoon crushed pecans, tablespoon raisins, coffee, water.
10am snack:  water, 3 eggs + 3 egg whites scrambled. Whole grain English muffin dry.
Lunch:  1 cup tabouleh, 2 cups mixed salad with oil and vinegar, 1 cup of beef vegetable soup.  Cup of peach hot tea
330 snack:  Can of tuna, tablespoon olive oil mayo, tablespoon fiber one for cruch.  Celery sticks. Dinner:  don't know yet.  Around 500-700 calories.  Hopefully on the lean side. 

That is a very ambitious of you...it is possible, but I too would start out with something smaller.  Since biking is your strength at this point, I would look at getting the running going.  Check out the programs on this site or search the internet for beginner running programs.  Then look into the swimming (the coach is a very good idea...I am a self-taught swimmer and will be looking at finally paying for a few lessons this next year).  You could use this winter to get the swimming and running to a good level and then re-evaluate.  Continue to play basketball and ride a bike when you have time. 

Quote the message with the box in it, then when you are in the edit window, where you would normally write a response, look at the editor toolbox and click on the HTML button.  This will bring up the code for the table, you can copy the code and then when you go to your log dashboard, you can hit edit and again bring up the html window and past the code in there.

I have copied the code out for you, so you can go right to your dashboard and paste this into the html window once you are in the edit screen and of course hit the html button.  Clear as mud?



<table style="text-align: left; width: 238px; height: 257px;" border="3" bgcolor="#ffffff" bordercolor="#008040">
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<p><br /><a href="thread-view.asp?tid=190282&amp;posts=47&amp;start=1"><span style="FONT-SIZE: small"><span style="COLOR: #008040">KenD's Mentor Group</span></span></a></p>
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<a href="index.asp?memberid=44765" target="_blank"><span style="COLOR: #008040">KenD - Ken</span></a><br /><a href="index.asp?memberid=169944" target="_blank"><span style="COLOR: #008040">jbarr223 - John</span></a><br /><a href="index.asp?memberid=163371" target="_blank"><span style="COLOR: #008040">corstan - Sandra</span></a><br /><a href="index.asp?memberid=153940" target="_blank"><span style="COLOR: #008040">achaterbox - Michelle</span></a><br /><a href="index.asp?memberid=163424" target="_blank"><span style="COLOR: #008040">MrsChach - Meggan</span></a><br /><a href="index.asp?memberid=164094" target="_blank"><span style="COLOR: #008040">bassandbike - Patrick</span></a><br /><a href="index.asp?memberid=141735" target="_blank"><span style="COLOR: #008040">wisprunner - Shauna</span></a><br /><a href="index.asp?memberid=169928" target="_blank"><span style="COLOR: #008040">jperiatt - John</span></a><br /><a href="index.asp?memberid=41602" target="_blank"><span style="COLOR: #008040">chichitao - Tim</span></a><br />
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I agree with Tim!!  Maybe start, like I did 90 days ago, with running.  I used the "Couch to 5k" training plan from this site.  I hadn't run anywhere but to the dinner table in 16 years and was overwhelmed and confused about how to get started.  This plan takes you slow and easy and allows your body to adjust to the changes and efforts gradually.  

Much better, thanks!  I had to play with it a bit b/c I already have some tables in there but got it to work.

I would not worry about speed at this point.  It will come. 

What I did:
-  established HR zones
-  run in Z2 the majority of the time.  It may be really slow but you won't injure yourself.
- establish a "base" for at least 6 months to a year of consistent running.   
You'll find you'll start running faster and still be in the appropriate zone.

I have problems with the "consistent" part.

I have been running consistently for 15 months now.  My pace has come down just because I have become a better runner but I kinda feel as though it is time to work on it. 

Look at some of the Intermediate/Advanced plans on here.  Something with intervals.  You still end up doing your long runs at a slow pace but some of the others are done at a faster pace.

I really need to sit down and go over some of the plans.  It is so hard to pick one right now.  I don't have the time to really do most of them.  I am considering selling my kids today.  If I did that, I would have plenty of time to train!!  If anyone wants them, let me know!  They are cute but destructive!!

Intervals and speed work (running at or above your race pace) seem to be the best ways to improve your speed.  You can get faster without them but you need to push yourself harder on several of your runs per week.  Let's say you run 4 days per week...then you would probably want to do one day of intervals (they need to get tougher as the weeks go by), one long steady run, one very easy recovery run (possibly the day after intervals or your long run), and then one day of running normally (this gives you a baseline each week to see how you are improving).

There are tons of free running programs online that go into more details, but just remember not to start off too hard and risk injury.  Find something you are comfortable with and then slowly increase the difficulty each week.  Hope this helps!

LOL.  Another site with good free plans is RunnersWorld.com.

Thanks KSH sorry i guess my computer was a little slow on that one.And Thanks again good luck with your mintoring

Thanks Guys for the advice really helpful.So my Wife came in from work i told her about you guys

how i was going to the gym to see if i could get some type of instructing apparently she competed

on a swim team who would have thought.Still going for help though.

Happy Birthday chichitao. I would have to agree on the hole -30 i think i would not go outside unless skiing was involved.

This is a bad month for me to we live in the south home of fried stuff, but i did good on thanksgiving lucky my wives family are bad cooks.

Tri goals for me are to get into a workout routine and try to set goals for 2010 and get into some races. And lastly ski as much as possible not related but its a good workout and tons of fun.

Chichitao...when is your birthday?

Good morning everyone! 

My dilemma for the week:  this year I swam 4x week Jan thru Mar.  My swim improved.  I also joined a Tri club with a Master's swim 2x a week starting in July.  My swim improved.  From this I know, swimming more=swim improvement and swimming with coached group=swim improvement.

There's a Master's swim group on the way to work that workouts 5x/week, 3x/day.  $105/3 months.  Advantage - structured, group workout.

There's a 24hr Fitness with a pool <1/4 mile from the office - currently no initiation fee, $35/month.  Advantage - more time flexibility, weight room

I'm working towards a half iron distance in May and like to use Jan-Mar to focus on swim.  I'll rejoin the Tri-club Master's in April as they only swim 2x/week.

Right now, I'm leaning towards the Master's swim group.  I'm concerned with the holidays that if I join this week, I'll really only get 2 1/2 months.  I need to talk to them today.