Ted's TriMonkeys 2013 - CLOSED / FULL (Page 3)

OK, you certainly have time to prepare; should be just about 11 months out or so from today.

Interesting approach.

If I do the same math, at ~ 180 lbs, I get 14.65 calories / lap.  I swim at about 2:00/100, or 1:00 per "lap". 

For comparison, my last couple of run workouts have been 13 calories / minute for easy/long runs and my bike workouts (Sufferfest, so not lollygagging) were at 10 calories /minute average.  I don't swim hard; I'm still trying to develop a feel for the water, so I don't want to be short of breath.  Thus, my perceived exertion is bike > run > swim.  I have a feeling 14 cal/min is high for me.  It's a wild guess, but I think I'm probably closer to 7 cal / min (or lap).

Actually, punching 30 minutes of "Swimming Freestyle, light/moderate effort" on myfitnesspal spits out 200 calories, and the same 30 minutes at "fast, vigorous effort" scores 420 calories (14 calories / minute) so maybe the MFP numbers are right for me.

Yeah, in the end all this calorie burning stuff is still a big SWAG.  The only way to know for sure is to go to a lab and get metabolic testing done, so you know what you're base metabolic rate (BMR) is, then everything adjusts off that.  BMR is what you burn to keep your heart beating, breathing, making body heat, etc.  That's why for some people, they can eat a lot and not gain weight; they have a high BMR.

I have found that MFP is pretty close with "stationary bike, vigorous effort" for sufferfest/hard spin classes, when I use my power meter in TrainerRoad.  One thing I recently discovered on the MFP app; when you enter the time for an exercise, and it auto populates the calories, you can still change that number.  Just tap on the number and backspace to change it.

Anyone have any big training plans for the w/e?

Run 4 miles on Saturday and run 3 miles on Sunday...Nope...no big plans here.  How about you?

Delayed Christmas with the wife's family this weekend.  Took today off exercise since I didn't get much sleep last night, but a rest day every once in a while won't kill me.  I'm hoping to squeeze runs of 3 and 10 miles in while visiting the family.

By the way, Christina, good work building up that running streak!

Probably trainer ride on sat and short run on Sunday...hopefully outside!...

Have a wonderful trainer ride and a lovely short run Jamie.

Took today off exercise since I didn't get much sleep last night, but a rest day every once in a while won't kill me.  Love them rest days!    I'm hoping to squeeze runs of 3 and 10 miles in while visiting the family.  Have a wonderful time visiting the family and enjoy every second with them!  3 and 10 mile run...hmm...just looking at the number 10 is making me exhausted...may they both be very pleasant runs.  By the way, Christina, good work building up that running streak! Thank you Oscar...I think after thirty days I shall get me a shirt that says "I'm a streaker". 

I just finished reading "Eat and Run" by Scott Jurek...<---Will check this out.  Anyone have any creative ways of building core muscle?  Hm...sorry I can't help you much there..I for 1)  am apparently not very creative and 2) This is the very reason I do Boot Camp and Abs/toning classes.  In addition, I would probably never do these exercises on my own at home due to the fact I would find anything else to do to make sure there wasn't any time left in the day for me to do them...lol  

Catch up from yesterday's two hour bike ride I missed due to work conflicts!  Work is so overrated...  Great work on the mile in the pool Tim!  Yay!!!  Pool fun starts for me on Tuesday.

Have a great weekend everyone!  and Take Care!

I've been going to kettlebell classes twice a week for a couple years now.  The instructor mixes in planks, situps, and other floor exercises.  It has really made a difference.  It's hard to quantify, but I feel like back and ab-related movements are stronger and more stable.  My physical therapist said my core strength was good as well.

There are some bike and run-specific exercises you can do, like superman-banana.  The superman-version helped me with some low back pain after biking hard for 20 miles or more, and I also can get low back pain after swimming for over 30 minutes.

Superman Banana Demo

No big plans, did 5 mile trail run this morning.  Tomorrow will probably be some more trainer time, and/or another trail run.

3 miles turned into 4; 10 miles turned into 12 (20k) on probably the hilliest run I've ever done (I'm a flatlander; 600 feet of climbing on a 20k is hilly for me): the "hilly stretch" of the Around the Bay race course, out and back.  Most of my runs are along flat shorelines, so the 400-yard stretch that went up 95 feet was a different experience for me.  I'm bracing myself for DOMS tomorrow.

I was thinking of doing a recovery swim, but am now questioning whether that's a good idea.  If I'm fatigued, my form in the pool will suffer, and I've heard it said that one should not practice bad form lest it become permanent.  Maybe a light spin on the trainer.

Ended up doing 30 minutes on the trainer, just pedaling while watching TV.  Then got ambitious and did "There is no try" sufferfest.

I'm wiped.

Hi Ted,

Glad to be a part of the group.  This past week has been interesting with family and vacations, but I have managed to walk 2 miles each day on Thursday and Saturday and Friday cycled for 30 minutes at gym.  I have the stamina to increase the walks and will work on that this week.

Still going through the programs and logs on the website to understand and implement use.  Doctor/therapists approve of the training.  Have suggested starting with swimming.  My doctor is excited about anything I do that will help me shed some weight for improved health.

I got some reading to do to catch up with the group.

Carla

I think the conventional wisdom is that a 7-mile long run is too much if you're only running 3 times per week and your total mileage is 13 miles; it's more than half your weekly mileage.   Conventional wisdom is that long run should not be more than 1/3 of your total weekly mileage (which also implies you're running more than 3 times a week, or else each equal run hits the long run limit).

Until I could run 3 miles without walking, I followed the C25K plan which required three runs per week, mixing running and walking but gradually cutting back on the walking and, by the time the run is 20 minutes, increasing the total duration.

Well, I've been training for about 3 months already. I picked a 20 week plan and then stretched it out even more. I've done a half before with a run/walk interval. I know the run/walk approach is not popular with everyone but I think it's easier on my joints and since I've had some stress fractures in the past I'm trying to be conservative.

I am following the plan and that's what it shows for duration and mileage, so....I don't know

Yeah, I'm still trying to figure out how to use some of the features on the site.

A common problem with endurance sports training in general, is that our cardio system responds faster than bone/joints.  You can pretty easily get in aerobic shape faster than feet/knees/ankles can.  Ramping up mileage too quickly can lead to overuse injuries.

It can be tough to "slow it down" to let something heal.  I'm going through that now with my Glute/hip area.  Trying to take a week or more off from running to see if it will finally clear up.  Have had pain there after running since the fall, originally only after really long runs, like 15 miles or more.  Now almost any running results in it.

So I don't like that trend. Talking with coach and PT to figure how to fix it.

Finally got 60 minutes on the bike tonight.  15 miles, not bad.  Really got get back into it. I have a HM in early April.

Yvonne, good to see you.

Tom

Yvonne - I didn't mean to come across as critical.  Lots of people have had success with Galloway's plans, and I hope that they end up working for you too!

I tried something new today.  While I'm usually a late night runner, I discovered there was a meetup.com group running near my place at 6:15 this morning, so I went out and did my first ever group run, which was fun.  Coincidentally, everyone there was training for the same early spring 30k race I'm registered for. I'm hoping to get some time on the bike this evening, but with both my parents and my wife's in town, that might not happen.