THE SLAYER RULES-FULL Up (Page 33)

I think we have at least 3 of us racing this weekend. 

My strategy is going to be very simple. I usually just take my time on the swim (500m) so I come out of the water fresh for a fast bike ride. I think my run is going to be a little weak so I need a good swim/bike and transition. I plan to really push myself on the swim and hammer the bike. I will use whatever I have left for the run. A gel before I hop in the water and no water at all during the race. I'm really planning on being off the course within an hour and hopefully on the podium by noon. Smash a water bottle and make an azz of myself then a couple of recovery drinks to make up for the ones you are passing up.

Isn't this move patented by Slayer? lol

(1st DNS of the season...Rock and Roll Half Marathon)

Race plan:  get to the race right at start time, ride around on the beach cruiser (its green, so it goes well with the St Patricks day theme) with a camelbak full of booze and play head cheerleader for group of friends running.  If Im feeling good after the first half of the race, Ill get someone on the pegs and push into a z3 pace.  Race goal is to literally not crash.

On a more serious note, good luck to everyone this weekend.

Have a great time Vibratingp00! You will be back soon enough.

202 bitchez! 2 more lbs and I'm not even able to be a Clyde if I want too.

Today is an OWS then a 2 hour bike with Edin. His first time at Slayerlake. Hope the old boy can hang with the Slayer.

DYJ to all my marathoners and Peter at Parris Island! Let us know how it goes and how your training is coming along. Season is upon us!

Not a great weekend of training.  Had a bike crash Friday afternoon, guy had his dog out near the bike trail without a lease and the dog ran out in front of me.  Flipped over the handlebars, Im pretty banged up but nothing broken, just a lot of road rash.  310xt was the only real casualty.  Hoping to be able to get back to training in the next couple days.

The wife had a good race yesterday, PR in the HM by like 8 minutes.  Howd everyone else do?

sucks my man! cost me 99$ to replace my garmin 310xt when i busted the screen. congrats to your wife!

howd everyone else's weekend go? I survived a 83ish-5mi brick Sunday and hit it up with Edin on Saturday. Check out the pollen in slayerlake...

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By hit it up on Saturday he means he almost killed me on the bike lol man I was sore today but I needed a reality check and Slayer sure as hell provided one. My swim is OK but bike needs a lot more work. I'll come back for a repeat soon

Foot issue still going on hoping to run some this week if everything goes ok.

Short version for Sunday's race is that I had a pretty solid day. Felt great aerobically legs were hurting, which is what I expected. Ended up with a almost 17:00 PR for HM. 1:55:03. I think I am in a pretty good place for March.

Long version of the race here:

http://beginnertriathlete.com/discussion/forums/thread-view.asp?tid=430903&posts=1&start=1

Slayer - 

I have been watching your progress as far as weight goes here and on twitter and I am freaking impressed. I started doing some reading into MET training and diet and found it to be pretty similar to the paleo diet. Essentially, lean meats, no processed foods, good fats, and veggies and throw in a little fruit. Then MET diet suggests upping carb intake as training dictates.

Does this sound about right? I know Ashley is a paleo eater. So maybe she can weigh in a little here. 

What does a typical day look like for you as far as eating goes? 

I always seem to get down to the weight I am right now and just stall out. I know I could benefit from losing some more weight.

crazy fast weight loss. down 19 in 3 weeks!

typical day is a fruit smoothie and coffee for breakfast. 2 scoops whey, 1/4 avocado, some arugla, splash of tart cherry juice, banana, some frozen blue and straw berries. add ice. alternate fruits.

lunch has been grilled chicken salad no croutons, some low carb wraps with turkey or chicken and veggies.

snack is almonds or walnuts.

dinner is lamb, kale, and broccoli last night. night before it was veg and spicy turkey sausages. night before was steak and spinich and beans.

ive begun to add a couple light beers back in instead of IPAs 2x/wk. i also have sugar free jello and pudding for desserts. also drink a lot more water and nuun.

good luck with your foot Edin. still hoping to hear from others about their weekends! Some of you had big ones and we want to know how it went, good, middle, or bad.

I'm back from an insane weekend with no training and lots of bad eats and drinks...and a lot of fun.  Ready to get going again.

The big difference that I've noticed between Paleo and MET is that MET (from my limited knowledge of it) allows whole grains.  Paleo is against grains of all kinds.  I've found that when I stick to it, I feel great.  There have been way too many slip ups recently, though, and I've gained several pounds that I DO NOT want.  Time to get back to it.  

Slayer: maybe you could post what you eat on a typical day?  

Here's an example from my life:

Breakfast: scramble or fritatta with one whole egg, three egg whites, spinach, red peppers and herbs, hot green tea

Lunch: salad (usually spinach) with as many veggies as I can throw in there (red peppers, snap peas, carrots, jicama, cherry tomatoes, cucumber), grilled chicken, with a homemade balsamic vinaigrette (1T olive oil, balsamic vinegar and some dijon)

Dinner: fish (either grilled or roasted) with lemon juice, roasted brussels sprouts drizzled with olive oil and s&p, roasted vegetables (zucchini, yellow squash, tomatoes, mushrooms), glass of red wine, couple squares of dark chocolate

For snacks I have strawberries, sometimes nuts, and maybe some jerky.  This is what I'll be eating/have eaten so far today.  Pretty standard.

I see Slayer beat me to it!  Pretty much I fill my fridge with veggies and lean protein and then do a mix and match for dinner.  The hardest part is just making sure you have options and prepare food ahead of time for lunch and snacks.  Otherwise it's way too easy to grab a granola bar or some sort of crap.

Meal #1: steamed rock crab, fresh mackerel roasted with lemon, sauteed mushroom medley, blood orange to squeeze on fish.  Salad (not shown) on the side.

Meal #2: seared mahi, roasted asparagus with olive oil and s&p, sauteed mushrooms, salad on the side (not shown).

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Quick revision: My net Marathon time 04:30:44. Until 29k mark everything was fine, but then I got huge cramps. I've ran 30k mark at 02:53:00. The cramps were ugly. I pushed myself to the limit and reached the finish line intelligently. There were some 15.000 marathon runners and over 80.000 4k fun runners over the Rome Colloseum.

Considering my preparation, which was hugely reduced by siberian winter, I am very happy with the race. I've ran 35k 2 month before. The most important thing is that I kept my coolness in difficult situation and kept myself concentrated until the very end.

I predicted 4:30 hour race. I decided to go comfortably as long as I can, as I felt going slower ruins my stride and concentration. I don't believe the speed caused cramps...I'll have to start use magnesium during the race. Huge amount of people bothered me in the beginning, as it was so crowded you had to stop here and there. Fueling strategy was fine, but not perfect.

All in all, preparation phase made it a bigger challenge, as it didn't turned out right. Overall, I am very happy with completing my first Marathon in destination I wanted.

PEter is right to keep his eyes on the prize in November. No reason to get all ego invested in a sprint tri that is basically a long workout for him. He does need to get those feet right though. Big build is coming soon!

Whats going on with our other folks? Hope vibratingp00 is on the mend.

Congrat's Gladiator. That's a great time for a first Marathon. You ran smart and even with the crowded start, managed to keep the momentum up. Now you have done one, the next will be easier as you will know what to expect and how to seed youself in the corals to avoid the stop/start first few ks.

What's next for you? Another Marathon or on to the Tri's now?

Congrats Gladiator on the Marathon, looks like a great time. 

Well done to the others racing this weekend too. I was at a training camp, last week was hellish at work which limited my ability to push at the weekend, I took the soft option on the d1 cycle and it was the best decision but a little slow at times. We had a run analysis - apparently OK but I don't lift my feet at all so need to work on that. Swim sessions were technique based and apparently I should try out for a water polo team ha ha! All in all a top weekend and much needed after a week of no training at all!!

Good job Gladiator and Scotty.

Time for me to start ramping up my miles. I am planning on following the half IM plan to end in july and then do the Chattanooga Waterfront Tri. I will then use the 1/2IM bridge to full IM for Nov. I am planning to sneak in an olympic distance race next month as a long training day.

It looks like the season is really starting to take off. People are sneaking into the open water and getting outside for their rides. I rode to work for the first time this year and plan some hill repeats at lunch

Thanks guys...

I have 3 half-marathons in schedule. I planned to do 1st tri in June, but we'll see if that's possible. I had oly on my mind. The most important thing is to recover properly. Will hit the swimming pool this week except Sunday.

Croatian triathlon federation just announced official schedule, and I have to see what my club members plan to do, but I don't think we'll go the same road...

So, in a month half-marathon, two weeks after that another one...

Great job Kate! Way to dig back in. Gladiator has no rest for the wicked or weary! 2 half marys in a short time should test him out a bit. Peter stepping it up. You gotta love the action here.

CHeck out why i am shivering even though its warm out.

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