Got Your Mojo WORKIN'! group - CLOSED (Page 31)

Snowing here, a fairly rare occurrence, not un-heard of but not normal. I have already talked myself out of traveling 50 miles to swim. Trying to talk myself into a 5 mile run, if for no other reason than to give my neighbors something to talk about

Hmmmmm, maybe we have lost Sharon?

I hope to regularly visit all of your training blogs to give you some inspires.  I try to keep up on mine but sometimes it slides a few days.

Does everyone know how to post inspires in other people's blogs?  Does everyone know how to respond to inspires left in your blog? 

If not, maybe we should post a "how to"?

Now that my swim bag has been cleaned out, I am going swimming tomorrow!

Finally stopped snowing.  No wind, low 20s and clear skies.  Hit the road not knowing what I was going to do.  Ended up running 8 miles.  The run hurt but it felt great to be outside.  So, my run is done, I've showered and it's about time to watch the Packers put a smack-down on Philly!!!!  Wonder what kind of snacks we have in the pantry!!

I did 5, watched pick ups and SUV's sliding on the hills, my outbound tracks were filled in by the time I returned

Got in 1700 at the pool and an hour on the stationary...snow is supposed to hit Charlotte tonight which means everything will be shut down tomorrow! Bread & milk is already flying off the shelves!

Snow Ice is expected to last 24 hours here. Wife works in a supermarket, every time we get these 24 hour snow storms the store is rushed with people buying a months supply of food, beer, junk food whatever.....very odd behavior, people are weird

JOHANNE -

I come down very strongly in favor of "Half Ironman - 20 Week". Let me count the ways!

1.) You say you are already at/beyond the RPE plan.
2.) You will have big miles in the bank in prep for NVM.
3.) The volumes of "H.I. - 20" are much more conducive to a successful day at Vineman.
4.) 13 off days (as opposed to 28 for the RPE plan) is also more conducive to race-day success.
5.) "H.I. - 20" has nine weeks in which there are no off-days, and that will generate more intensity in your training.

I think I could come up with a couple more, but let me elaborate on the above.

3.) The longest run of RPE is 1:30, which for most people will get them about nine miles -- especially on race day. I think the multiple weeks of 2:00 runs is much more realistic of what will happen on race day, and having the max one at 2:30 is great. Plus,, you will already know REALLY well what that feels like as a result of training for amd doing NVM!
Similarly, for most people 3:00 (RPE bike max) will get them most of the way on the bike, but not all of it. 4:30 bike max for "H.I. - 20" should definitely be over-long for you, but multiple over-long rides for a half-iron are essential -- especially for a first half-iron. Therea re many big-ride weeks in "H.I. - 20".....and that is good. Very good! Weeks 3-8 are going to be tough ones, but you'll emerge from them very strong and very confident.
Lots of over-long swims in "H.I. - 20"!! What are your swim times for races you have done?

1.) It won't help you to "backslide" from where you feel you are at now. It wouldn't hurt you physically to do so, but psychologically it sure wouldn't help. I just think you are best of building from where you're at right now.


2.) This is probably mostly self-explanatory --- as of early March, you will be WAY beyond the run mileage that is prescribed in "H.I. - 20". that is good, of course, except.........

Possible caveat? -
HOW much of the "H.I. 20" plan might you have to scrap in order to do the requisite final six weeks of training for NVM?

WAIT! NO! NEVER MIND!
I just dug out a calendar and counted backwards from Vineman, and Week #1 of the half-iron plan would correspond to race week for Napa Valley! Perfect!
So, on that week you will do one or two "final" pre-marathon runs, amybe about 45' and 60' -- just as two of them are in "H.I. - 20". You may (or may not ) want to do an easy ride, just to keep yourself loose without the pounding of running, and maybe the same for swimming? If so, that would bump off a couple more of the Week#1 workouts.

Then for Week #2, scrap the two longer runs (you've been there, done that!!) do the 40' one as a recovery effort Wed or Thur, and hoit the bike a couple of times -- again, just recovery effort. As for the swims, do all three and your body will be indebted to you for life -- or until you do your next run (whichever comes first!).


HJaving said ALL of that, I will add that I have not gone any further into the plans that to see the broad layout of the 20 weeks; that is, I haven't read through any individual workouts. Plenty of time for that if necessary, yes?

Sooooo........lemme know what you think, okay?

All of you weather-challenged southerners -- David, Roger, Jeff!!!

Congrats on rising to the occasion and getting in some good work either before, during, or after the nasty stuff hit you! Does this mean you are all now big fans of storms and other inclemencies??

ROGER -

Eight miles! Hot diggity! It looks like you chose to follow option a (grin and bear it!) in the multiple choice I posted yesterday, huh? I also followed that option today, although our conditions likely weren't as nasty as yours. Also, I did just 9.2 km, about 5.5 miles.....so that made it much easier to grin and bear it, as any discomfort I felt was over in 46 minutes!

DAVID -

So if you're snowed in toimorrow, does that mean that the one-hour on the stationary was just a warm-up for a multi-hour effort tomorrow? Have you rented a few movies and plan on an all-day "stationary filibuster"? Sounds like a plan!

Congrats on 1700 in the pool, too!

I started all this running/biking stuff in July when it was 105*.....we'll talk about it this summer

LORI -

I fully support the idea of a "how-to".......but let me be perfectly clear that I am the LAST one you would want to do it! I am about 97% certain that I am the most inept computer person here, so I stand to gain far and away the most from whatever "how-to" is posted here. (Bless you, my children.....)

You've cleaned out your swim bag?!? Righteous! I haven't really done anything with mine yet, except remove the ear plugs. And the one fist glove.

As for the OTHER bag, the one that is rwlaly problematic.....I haven't even gone into it for inventory.eliminating purposes. I really did have all the good intentions in the world to do so when we were on the topic two or three days ago.....but that momentum seems to have become inertiafied. I am planning to swim tomorrow, however, so maybe, just maybe, I will set to and clean it out before that swim. Maybe. Maybe.

As for Sharon, her last post was on page 19, which I think was Jan 2. Sounds like about a week ago, huh?

JEFF -

Might I find footage of you on YouTube? How might I search for that? "Nutbar Runner Dodging Spinning Cars On icy Roads In North-central Texas"?

And please don't take offense at the use of "nutbar" --- remember, it takes one to know one!

JEFF again -

It's a date!

You may question my judgment, you may question my mental status (get in line) but you can't question my desire

JEFF -

Far be it for me to question ANYone's judgment, or mental status, or desire! To pull out another homily, that would be the pot calling the kettle black!

(And who's questioning your mental status? Let me at 'em!)

ROGER -

So, what did you by way of snacks? Post-run, which was in itself post-lift, found me having 16oz of Interphase recovery drink, then a double-berry scone, then two dark-chocolate-covered almonds.

One of the berries is blueberry, so there's a dose of antioxidant. Almonds are a high source of protein, and, hey -- dark chocolate is also an antioxidant! SMART snacking, eh?

As for Interphase, it is a terrific drink. It may sound for all the world like a stage in the life cycle of an invertebrate, but it is REALLY GOOD! It is made by the same diligent folks who make Carbo-Pro, and it is at www.sportsquestdirect.com (and maybe also at the more typer-friendly www.carbopro.com), in case you are interested in reading all about it.

GB is ahead 7-0, so I guess you're quite pleased --as is all of Wisconsin. I suspect there are still lots of Badger fans who are up on ledges, with loved ones trying to talk them back inside, so a Packers win this evening should bring most of them to safety. (And who says professional sports doesn't serve any useful function?!?)















Edited by stevebradley 2011-01-09 8:21 PM

Because of the snow, we haven't been able to stock up on junk food, so I settled for a banana & peanut butter.  Oreos would have been better and a great choice to re-carb!!!

I know it's late in the day for a response but I'm just getting on the computer! It's not a bad idea to take a day off when you feel you need it but the tricky part is why you need it? You know your body so if you're sore and need a day, do it If you just don't feel like it, that's tricky. Sometimes I just revise my workout so at least I'm doing something. Mentally, I see it as a victory. So......if it's more mental and you still haven't been out to do something, go for a walk or something. You'll feel better! 

Good for you! I hope your neighbors did talk about you  

Steve,
Thanks for much for the great response! i've been leaning pretty heavily towards that plan as well so I'm glad to see we're on the same page.

Yes, the timing of the start of the plan in relation to the marathon works out perfectly. I'll be ok skipping some of the workouts the week before and the week after the marathon. I'm just hoping my recovery will be what I expect it to be. What I think will help me is we're leaving on a 2 week vacation to Australia the middle of March. I'm taking my workout calendar with me and I should be able to get most of my workouts in but if I miss a few due to marathon recovery time or plain old we're on vacation time, that will be perfectly ok. I think my base will carry me until we're back home and I can buckle down again.  

My swim times for races (I've only done 3 sprints and 1 oly) are pretty slow.  My first sprint was 750 yds and after recovering from a panic attack I came in at 30 min. The next 2 sprints were 500 yds at 13:13 and 750 meters at 22:27. My oly was 1500 meters and 52 min. My goggles had a big leak and I was afraid to have my contact float out so I swam with my head out of the water the whole way. It was slow but quite 'scenic'. My pool swims have improved a little so I'm hoping going into my 2nd year that my race swims will get better. We have a couple of local open water swim races that I think I'm going to do for more practice.

I'm excited to start the official plan! I went for my long run of the week this morning and it was..........long! 17 miles and since that was the longest so far, it felt like, well, 17 miles! My marathon will have fuel stations every 2 miles so I broke down todays run into 8-2 miles runs (I walked though the pretend fuel stations) plus 1 at the end. I have to play mental games with myself or else it doesn't get done.

Thanks again for the help with the plan,
Johanne 

It's highly doubtful I'll be snowed in tomorrow. I only live about 3 miles from my office so it is pretty easy to get there regardless of snowy conditions....and I always have the option of workng from home (although that can be tough to do)! I definately am planning to make some time for sledding and snowman making with my daughter before everything melts! That is the good thin about snow in the south...it is usally gone in about 48 hours.

Can someone post a how to on how to post and reply to inspires.  David I did read yours and thank you very much.  When I went to read my inspire I did see REPLY but when I clicked on it it took me to David's log but I was not really sure what to do there.  Also when I had it pulled up it had a place for comment, if I post a comment, does that send a notice to the person who posted the inspire for me?  Well it sounds like all of you are having fun in the snow, I wish we would get some snow.  The last time it really snowed here and stuck for more than 8 hours was back in 1997.  We did get some snow here last year but it was gone within 2 hours.  Well I hope you all keep warm tomorrow.
Thanks
George

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JOHANNE -

Those over-long swims as part of The Plan will definitely help you. That seems like a very good plan for you, in all respects.

Austaralia in March, eh? You might bump into Lynn, who even as I type is upstairs going over AU books in prep for visiting Jane there in the first three weeks of March. Jane is there until March 19, working and conducting training out of the Sydney office; she arrived a few days ago.

I might go, but (a) I fit terribly in planes, (b) I have a problem with my left psoas/groin that surfaces painfully during long periods of being seated (car drives.....and plane flights), and (c) are ancient dog would be miserable is a kennel for 2-weeks. It's not fully decided yet, but i think the odds of me being in AU are meagre to negligible. Snif.

Excellent job on the 17-miler! Yippee! And within the actual 17 miles, fine job of replicating your attack on the aid stations. If this is a regular route you plan to run for your other long runs, think about "planting" water bottles every two miles. I have done that before with marathon training -- just stick small store-bought bottle of water at the base of the nearest signpost or streetlamp to your two-mile intervals. This will not only allow you to slow down every two miles, but actually get to hydrate, too. Or, do you have a fuel belt of some sort?

What was your nutrition during the 17-miler? Any gels or somesuch --- or did you go "primitive" and do it on nothing other than saliva and visualization?