Shermbelle's Group Full and training our a$$es off (Page 3)

Great job on the run today. I will go back and look up a few things to give you some ideas on building up the bike.

Good job getting in a ride. Sometimes just getting in something beats doing nothing.

Hope everyone had a good weekend and a nice Sunday. Got in a nice bike workout this afternoon and will be running about 7 miles here in  a little while.

What is on tap for the next week for you fine folks?

ANyone traveling for the holidays?

Good job on the run and yes I know what you are dealing with. I ran 7.5 mi tonight and sidewalks were covered with 7 in of snow. Times will naturally be slower but don't worry about that. Do you train with a HR monitor? If so just stay in your zone you plan on and don't worry about times at this point in the year. You want to build fitness now and it will all pay off when the weather breaks.

NAME: Ryan
STORY: I triathlon because I'm addicted.  My wife and I looked in the mirror one day in Dec 2006 and just got fed up looking FAT - joined a gym the next Monday.  Hadn't done any real exercise since high school in 2000.  I started training for tri's in Feb 2007 while living in KC.  We are now back in our home state of Nebraska. 
FAMILY STATUS: Married 1+ year, sweet and beautiful
CURRENT TRAINING: Base building for IMKS 70.3 in June w/ thoughts of Redman 140.6 in Sep
THIS YEAR'S RACES: Did 3 sprint tris; 1 sprint du; couple of foot races; 1/2 mary 
2008 RACES:  Brew2Brew 5man realy (42mi race); Heritage Park Sprint; Boys Town 5mi run; IMKS 70.3; Shawnee Mission Sprint; Husker State Games tri; Whaletown Oly; Pigman HIM or Redman IM; Omaha Mary; KC Mary
WEIGHTLOSS: Currently at 171lbs, up from a low of 162 last summer (165 is my fighting weight) and down from a lifetime high of 205.

Looking forward to getting the holiday's out of the way and focus on trianing!

I hit a two-fer today, a 4 mile run in the ice and cold (love it!), though, clearly not as cold as what alexis has to deal with, and then a 1950yd swim. I feel great!

So, though I am working on all 3 disciplines right now, my main focus is running. I'm working my way up to 25mpw. Especially to you guys with running backgrounds, how would you break up 25 mpw into 4-5 running days a week? I'm currently up to 7 miles as my long run, usually occurring on Sundays. What I'm more getting after is, I don't know when to take the 2-3 days off, or how to structure the rest of the runs. I've been trying to do something like this:

S M T W T F S

7 x 4 2 4 x 2

But I don't know if the 2 on W and S do any good (I often skip them), or whether it makes sense to go for 3 days in a row in the middle of the week, or how long to make them relative to my long runs, etc. Any advice or tips? Assume that I'm basically just running (my swim/bike volumes right now are so low as to not really impact this running sched), and oh yeah, I do all my runs as easy runs. I don't think I have enough base to really be doing speedwork, though I'll be adding some tempo runs maybe in the New Year.

Thanks!!

Finally...I added all you guys to my buddy list so I'll be checking you guys out. Fun!

Oh yeah - go chargers! They whupped arse yesterday. Poor Lions. In all my time in Ann Arbor they sucked every single year. Hubby and I are traveling to San Diego to be with my family on Wednesday and will be tailgating and going to the Chargers/Broncos game on Christmas Eve. Woooot!

Hi guys, I made this list and put it in my "goals" section at the top of my page for easy access to group logs - feel free to copy and paste if you want. 

Alexis, you must have some privacy settings going on because there is no access to you - so I don't have a link for you, just your name.

Good night everyone!

Shermbelle's Mentor Group

Shermbelle - Michael
ellismichael - Mike
lisazapato - Lisa
Nole40 - Chris
bhoover10001 - Brian
lexus1299 - Alexis
timdude - Tim
Elvis15 - Andy
VeganMan - Ryan

Worked super late so I can take Friday thru Wednesday off next week. Just got home at 12:30AM so heading off for a short run

I hear you there, what I thought was an unstoppable team I put together this year turn into Team Injury in a big hurry and have fallen all the way to second to last place

Your Bears have done me no favors this year

Lisa, I am definatly not a coach so the whole grain of salt thing. But what I did for years and take what you want of this, is I would race a lot on Saturdays sometimes up to 35-40 races a year. Then on Sunday would be my long run. Now I wouldn't advice that for a beginner but what I would say is try to keep your long run on Sunday, and maybe add a tempo run on either Friday or Saturday. I would try to vary the tempos a little to build speed and strength in your running. Here  might be an example week

S- 7 easy

M- off

T- 3 easy

W- 4 with middle 2 at tempo pace

Th- off

Fr- 4 Tempo

Sat- 3 easy

Lots that you can do with it. I am now being coached myself and am learning a lot of new ways to train, many that I never did in the previous 10+ years. The one thing I have found so far is consistency and vary tempos. Try not to skip those easy runs because they are all building blocks for the future.

HEy thanks for putting that together, I finally figured out how to copy and paste

As you will all find out I am not the most computer gifted person around

bhoover10001 - 2007-12-18 11:51 AM I've been slacking, trying to get over this cold, which means I missed my 14 mile run last Sunday. I'm going to have to make it up this weekend. I'll be doing the pool for the next couple of days, because they are closing it for maintenance at the end of the week.

Hey we will allow a little bit of slacking over the next few weeks but then no excuses will be in effect.

I know I will have some pool accessability issues coming in the next few weeks also.