Dream Chaser's 'Set a Goal and Capture it!' Mentor Group - CLOSED (Page 32)

kimmax - 2011-06-03 11:39 AM

We're doing this health challenge at work that is 5 parts; physical, nutritional, psycholigial/emotional, intellectual, and social/community wellness.   Some of them are pretty common sense but some of them are a bit of a challenge - or will be for me.  If you are interested I can post them each week and we can all review and see where we can make some improvements.

Under nutrition - some suggestions are to eat fish (or an omega-3 fatty acid supplement) 2x per week, eat 6 servings fruit/veggies per day, and drink more water.  These would all be challenges for me... I'm trying but failing on them.  One of the tips was to visit a registered deitician to discuss how you could improve your diet.  Interesting thought.  I used to make a new vegetarian dish once a week using an ingredient I've never used before - I think I need to pick up that habit again.  Makes things more interesting and is good exposure to new things.  I've always been curious about kale!

I'm not sure what my June goals are... drink more water, eat more healthy, see if I can get down to 136 by June 30th, train consistently, ride 100 miles on June 12th.  I'd like to build my running base so that 10 miles is an easy weekend run.   I'd like to read 'Born to Run' (my intellectual wellness goal).

Good luck to all of you competing this weekend!!  Looking forward to hearing all about your experiences.

jmhpsu93 - 2011-06-03 10:02 AM

WOOT WOOT!!!!!

Get R Done!  I wanna see some serious age group carnage Sunday at Quassy!

You're right...it's sharpen the edge time...no longer pedaling around enjoying the scenery.

Dream Chaser - 2011-06-03 8:50 PM
I'M NOT SURE

I'D LIKE TO

I'M TRYING BUT FAILING

Damn Girl... who are you?  And what did you do with our Marcia?  You sounded more sure of yourself and confident back in January!!  It's almost GO TIME.  The time... well, um, the TIME IS NOW!!!!   This what we've been waiting for all Winter.  The Winter and Monsoon Spring Season that lasted for seemingly five years, well it's finally June.  YOU SURVIVED.  You're committed.  Your days away from your big goal. 

READ THE DARN BOOK!!! 

DRINK MORE WATER!!

START COOKING SOMETHING HEALTHY AND NEW EVERY WEEK!!

This is life, not a practice rehearsal.  Practice was January and February... this is 1...2...3.... and Roll Camera.  ACTION!! You're on!!! This is it.  You feeling me? Don't disappoint us.  I'm gonna dig DEEP Sunday.  I wanna hear about the next new healthy dish your cooking.  I wanna hear how peeing every 2 hours is an inconvenience.  And I wanna hear what you think about the Tarahumara.  Starting this Monday.  UPDATES.  We demand it.   And I say ALL of this with nothing but Love Care and Concern.  

kimmax - 2011-06-03 9:26 PM

Funny to see someone else pick out those points in a statement... I didn't realize I sounded that way!! 

Maybe it's because... drum roll please... in an impulsive move I signed up for Ironman Muskoka 70.3... for this year!  !!!!  After booking the room for the weekend at a measily cost of around $600 and dropping $300 on my non-refundable entrance fee I started asking myself "Are you freaking insane????" 

My reasoning is that I wanted to do it before I turned 45 and I figure it'll be easier if I'm younger and with every day I age a bit more so ya... there you have it.  My secret is OUT!  I'm about 5 or 6 weeks behind in the training and basically need to double my swim and run distances and be able to put it all together smoothly in oh... 3 months.  Me thinks this is going to be painful.  And doesn't build confidence that I've missed every planned swim this week due to working late!!    If you are thinking "ohhh she made a HUGE mistake" please keep it to yourself because I'm already thinking it myself but it is what it is and so now I will throw myself (literally) in to training and my goal is to finish with a smile!

Good luck this weekend!!!

GRB1 - 2011-06-06 11:54 AM

Well I signed up for an Olympic for this coming Sunday.  I've done it the past two years and I'm looking to improve upon my past performances.  Only question I have is how I am going to approach this week.  I lost a lot of training last week due to travel with my job.  I can't really afford to take a traditional "taper" heading into an Olympic as I am currently "putting hay in the barn" or "building the cake".  So I will probably maintain my training on Mon-Thurs, light day on Friday, rest on Saturday and race hard on Sunday.  This is not my "A" race and is really a test of my fitness and a hard training day.  Basically I will take what the day gives me.

Here are my May training #s, pretty much met my goal of 36-40 hours.  Looking to repeat the 40 hours and maybe more this month.  It will be difficult due to last weeks travel impacting my schedule and two weeks of family vacation planned later in the month. 

?Bike - 20 hrs, 25 minutes 394 miles

Run - 13 hrs, 31 minutes 93.62 miles

Swim - 8 hrs, 25 minutes 22691 yards.

 

June, July and August are going to be my bigger build months.  Time to focus and stay consistent. 

??

kimmax - 2011-06-03 6:26 AM

Funny to see someone else pick out those points in a statement... I didn't realize I sounded that way!! 

Maybe it's because... drum roll please... in an impulsive move I signed up for Ironman Muskoka 70.3... for this year!  !!!!  After booking the room for the weekend at a measily cost of around $600 and dropping $300 on my non-refundable entrance fee I started asking myself "Are you freaking insane????" 

My reasoning is that I wanted to do it before I turned 45 and I figure it'll be easier if I'm younger and with every day I age a bit more so ya... there you have it.  My secret is OUT!  I'm about 5 or 6 weeks behind in the training and basically need to double my swim and run distances and be able to put it all together smoothly in oh... 3 months.  Me thinks this is going to be painful.  And doesn't build confidence that I've missed every planned swim this week due to working late!!    If you are thinking "ohhh she made a HUGE mistake" please keep it to yourself because I'm already thinking it myself but it is what it is and so now I will throw myself (literally) in to training and my goal is to finish with a smile!

Good luck this weekend!!!

jmhpsu93 - 2011-06-05 2:39 PM

A 5:20 HIM for our mentor...WOW!!!

Great job, Bobby...can't wait to hear the race report.  That 1:41 HM time is awesome!

GRB1 - 2011-06-05 8:54 PM

 

June, July and August are going to be my bigger build months.  Time to focus and stay consistent. 

GRB1 - 2011-06-06 11:54 AM

Well I signed up for an Olympic for this coming Sunday.  I've done it the past two years and I'm looking to improve upon my past performances.  Only question I have is how I am going to approach this week.  I lost a lot of training last week due to travel with my job.  I can't really afford to take a traditional "taper" heading into an Olympic as I am currently "putting hay in the barn" or "building the cake".  So I will probably maintain my training on Mon-Thurs, light day on Friday, rest on Saturday and race hard on Sunday.  This is not my "A" race and is really a test of my fitness and a hard training day.  Basically I will take what the day gives me.

Here are my May training #s, pretty much met my goal of 36-40 hours.  Looking to repeat the 40 hours and maybe more this month.  It will be difficult due to last weeks travel impacting my schedule and two weeks of family vacation planned later in the month. 

?Bike - 20 hrs, 25 minutes 394 miles

Run - 13 hrs, 31 minutes 93.62 miles

Swim - 8 hrs, 25 minutes 22691 yards.

 

June, July and August are going to be my bigger build months.  Time to focus and stay consistent. 

??

Dream Chaser - 2011-06-06 3:18 PM

Greg, without question (if I were you, with your training going into the Olympic)  I would train right up to and through this Race.  I forsee you having little to zero problems and can see you having a really good day. 

Dream Chaser - 2011-06-06 3:15 PM

Hi Group!!   Yeah, I had a good day on a freaking tough, very hilly course.  It reinforced some simple fundamentals:  A.) The only thing you truly bring with you to the starting line of a race is your training.  Heart and Will is important to close the deal.  But that's for the last 10% of the race.  The first 90% is all fitness you bring to the table that you've accumulated during training.  B.)  For an endurance event (any Race that is going to take longer than 2.5 to 3 hours to complete)  nutrition is so important.  The second I got on the bike I ate a power bar, drank a bottle of gatorade, and then drank a bottle of carbo-pro.   I took all that in (carefully) in the first 10 to 15 miles, and then I backed off my nutirion and moved to liquids and gels only.  But that set me up nice for the rest of the day.  C.)  Always move forward.  Even through the bad patches, and the steepest sections, as slow as I felt I was moving, and even twice when I walked for about 15 to 20 seconds, I kept moving forward.  And the rough patch dissipated.  I felt better.  And was able to resume a normal pace. 

For sprint races, even olympic races, 5ks', 10k's nutrition is not nearly as important; and occasionally you can squeak out a good performance, or even PR on questionable training.  But when it comes to marathons and 70.3 and above, you just can't fake it. 

That's what I learned.   I'll have a RR up tomorrow morning.

Now a few other Group Members (cough - cough) have some events coming up this month....

Dream Chaser - 2011-06-06 3:15 PM

Hi Group!!   Yeah, I had a good day on a freaking tough, very hilly course.  It reinforced some simple fundamentals:  A.) The only thing you truly bring with you to the starting line of a race is your training.  Heart and Will is important to close the deal.  But that's for the last 10% of the race.  The first 90% is all fitness you bring to the table that you've accumulated during training.  B.)  For an endurance event (any Race that is going to take longer than 2.5 to 3 hours to complete)  nutrition is so important.  The second I got on the bike I ate a power bar, drank a bottle of gatorade, and then drank a bottle of carbo-pro.   I took all that in (carefully) in the first 10 to 15 miles, and then I backed off my nutirion and moved to liquids and gels only.  But that set me up nice for the rest of the day.  C.)  Always move forward.  Even through the bad patches, and the steepest sections, as slow as I felt I was moving, and even twice when I walked for about 15 to 20 seconds, I kept moving forward.  And the rough patch dissipated.  I felt better.  And was able to resume a normal pace. 

For sprint races, even olympic races, 5ks', 10k's nutrition is not nearly as important; and occasionally you can squeak out a good performance, or even PR on questionable training.  But when it comes to marathons and 70.3 and above, you just can't fake it. 

That's what I learned.   I'll have a RR up tomorrow morning.

Now a few other Group Members (cough - cough) have some events coming up this month....

jmhpsu93 - 2011-06-06 4:14 PM

One more thing...I think once you get to the 70.3s, HMs, and above, you can't ignore the importance of the taper.  You can hammer through sprints and Olys with limited taper, but you came off three straight 13-14 hour training weeks (and let's just say you don't pad your logs with low-HR stuff like "Ballroom Dancing" or "Walking the Dog", you hammer most of your training).  3-4 days of taper with how hard you train just isn't enough for a 70.3 IMHO.

EDIT:  Says the guy who isn't tapering AT ALL for his sprint in three weeks. 

kimmax - 2011-06-06 4:53 PM

Oh crap!  I was hoping my determination would carry me through mine!!!!

Great race Bobby!

kimmax - 2011-06-08 10:02 AM

So I read Bobby's race report this morning and his blog posts from Monday & Tuesday and I have to say "You are truly inspiring Bobby!"  I like how you really assess your abilities - noting the strengths and weaknesses - and work with them to form new goals and targets.

I'm curious how you trained for the hills of Quassy while training in Long Island... did you do certain drills to build strength? 

I really need to work on hills for both the bike and the run.  First things first - just get through the weekend.  Then it's ON!!

RunRene - 2011-06-08 2:39 PM Updated my blog! ...finally.  Link below

RunRene - 2011-06-08 1:39 PM Updated my blog! ...finally.  Link below

kimmax - 2011-06-08 9:04 PM

Thanks for all the advice Bobby.  re: Flats - I think this is the first time in 3 years that I've changed my tubes so they were probably just ready... first the rear tire, then the front.  The back one is a REAL pain to change!  But both are new now and hopefully will last a while.  I'll take your advice re: the derailer and have it checked before the race as I have encountered some shifting issues as of late. 

As for a plan - I uploaded the 20 week silver half iron plan.  I am jumping in at week 6 but think I'm okay.  I'm behind on the run volume but way ahead on the bike so after this weekend I'll stick to the plan and try to catch up on the run. 

I'm not sure what the terrain is for this weekend ride - I suspect rollers.  The HIM is Hilly (note the capital H) and after reading Bobby's blog I realize I should have done a bit more research and perhaps picked a race better suited to my strengths (though aside from strong willed, not really sure what they are!).  I have chosen a race that isn't the best match but fortunately it's close enough I can do a practice run in July, the cycling gym has the course on the computrainer and I can travel north on the weekends and practice my hills so... we'll see.  More nervous about running hills than cycling them!

Love the blog Rene!  Very inspiring and cute pic!

GRB1 - 2011-06-08 11:37 PM

 

Kim, Good to see you going for a HIM!  The one caution I would have is don't try to add to much run volume in a short period of time.  It is a recipe for injury.  Build slowly and see how your body adapts to the increases in volume.  I recently had a coworker try to ramp up his run volume significantly for a Marathon and is now down for 3 months due to severe PF. 

Your cycling fitness will help out and carry over to the run somewhat.  However all those tendons and ligaments which are stressed during a run need time to strengthen and adapt for the added mileage.  I would suggest taking your current run volume, either time or mileage and adding 10-15% more per week max.  It will build rather quickly and before long you will be well within a HIM training plan volume.   Hope this makes sense.  Basically there is no such thing as catching up on missed training, move forward from where you're at and you are going to do great!