BamaDC's Mentor Group v3.0 - CLOSED (Page 35)
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2011-04-04 6:37 PM in reply to: #3256548 |
Expert 1066 Raleigh | Subject: RE: BamaDC's Mentor Group v3.0 - CLOSED I've got a 32 mile ride I've been doing for about a year. It's a pretty popular route, leaving from the LBS. First 10 miles are pretty hilly, 2nd 10 are sorta flat(this is usually where we tempo it out), then the last 10 are very hilly. I must have ridden this course thousand times. I usually average 18 to 19 mph, at about 180 watt average. I've sorta thought the holy Grail for me would be to average 20 for this ride. I thought it would take a tight pace line to accomplish. Well today, with no pace line, I found the Grail. 20.3mph average, at 201 watt average. One of the guys I was riding with made an attack right off the start. I was 4th wheel but tried to go with him. I didn't catch his wheel, but dropped the 2 other guys. Was hammering trying to catch him (never did) and didn't want to slow down for the other 2 guys. At mile 20 I realized I had a shot at it. So I rode right at my FTP for the last 12 miles. Little victories ya know. |
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2011-04-04 7:55 PM in reply to: #3428753 |
Master 2372 | Subject: RE: BamaDC's Mentor Group v3.0 - CLOSED pilotzs - 2011-04-04 10:57 AM Anyone have suggestions on improving my run times? I'm just not satisfied with my progress since last year. I'm trying to keep my run mileage up and work in some tempo work maybe once a week (as my hamstring gets sore with too much tempo work). Hill repeats? more volume? run faster? not pushing hard enough on my runs? Lose weight? All of the above? Volume over time, IMO. If the hamstring hurts with tempos back off on those. If you are injured you're not getting any volume in. Losing weight won't hurt, but you want a natural progression of weight loss, not some crash diet. Typically 1lb=2sec./mile.
LostSheep - 2011-04-04 1:23 PM Hey Sands, I know you can crush this, but I just wanted you to know I found the pool today. WU/CD 100ea (1:27/1:28) Fast: 2:55/200, Slow: 3:01/200, Avg RI: 22", That's some good work. You certainly found the pool today! I did 3k today, as well. A nice 100-400-100 ladder for the last 2k of it. Hope to see you guys tomorrow.
And on the group question, I'll let someone else take the lead there. I'm nowhere near the expert stage in tris, and frankly have a ton on my plate right now. |
2011-04-06 7:25 AM in reply to: #3256548 |
Expert 1310 Alabama | Subject: RE: BamaDC's Mentor Group v3.0 - CLOSED The crickets are still chirping.... Tri group ride last night. Went well and definitely missed the rides. Was hoping to be able to keep up a little better, but I can see some possible improvement if I get in the bike work this year (ride 3x week). Of course, everyone was taking it easy last night, so we will see. As for the other question looming, I don't have the experience to head the group up. If I felt I did, I would do it. |
2011-04-06 8:58 AM in reply to: #3431883 |
Master 2372 | Subject: RE: BamaDC's Mentor Group v3.0 - CLOSED pilotzs - 2011-04-06 7:25 AM Tri group ride last night. Went well and definitely missed the rides. Was hoping to be able to keep up a little better, but I can see some possible improvement if I get in the bike work this year (ride 3x week). Of course, everyone was taking it easy last night, so we will see. Negatory. The guys up front pulling everyone along were very much hitting the gas. In shorter bursts, but they were killing up the two hills yesterday. You and Brad came in right behind, so you guys were moving pretty good. |
2011-04-06 9:39 AM in reply to: #3256548 |
Expert 1066 Raleigh | Subject: RE: BamaDC's Mentor Group v3.0 - CLOSED I signed up for a 10 mile race this weekend. The Tarheel 10 miler. Shooting for sub 1:30 finish. Sorta hilly, so not sure I can do it. The race finishes in Kenan Stadium, and spring football practice starts a few hours after. Hopefully can stick around to see how my Heels are gonna look next season. |
2011-04-06 11:54 AM in reply to: #3432177 |
Master 2327 North Alabama | Subject: RE: BamaDC's Mentor Group v3.0 - CLOSED titeloops - 2011-04-06 9:39 AM I signed up for a 10 mile race this weekend. The Tarheel 10 miler. Shooting for sub 1:30 finish. Sorta hilly, so not sure I can do it. The race finishes in Kenan Stadium, and spring football practice starts a few hours after. Hopefully can stick around to see how my Heels are gonna look next season. NC has a football team? oh, and good luck this weekend on the 10miler!! |
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2011-04-06 1:57 PM in reply to: #3432177 |
Master 2301 Rogersville, Alabama | Subject: RE: BamaDC's Mentor Group v3.0 - CLOSED titeloops - 2011-04-06 9:39 AM I signed up for a 10 mile race this weekend. The Tarheel 10 miler. Shooting for sub 1:30 finish. Sorta hilly, so not sure I can do it. The race finishes in Kenan Stadium, and spring football practice starts a few hours after. Hopefully can stick around to see how my Heels are gonna look next season.
Good Luck!
I've suddenly got the urge to race some 5Ks. We've got one with in a 30 minute drive, every weekend until July. |
2011-04-06 2:01 PM in reply to: #3256548 |
Master 2301 Rogersville, Alabama | Subject: RE: BamaDC's Mentor Group v3.0 - CLOSED I'm killing it in the weight department. I've under 170 pounds for two days. I have a goal of being under 165 pounds before June and under 160 pounds before Rocketman.
I'm finally starting to believe that a pound of fat is worth 2 secs per mile when running. |
2011-04-06 2:36 PM in reply to: #3432789 |
Expert 1310 Alabama | Subject: RE: BamaDC's Mentor Group v3.0 - CLOSED BamaDC - 2011-04-06 2:01 PM I'm killing it in the weight department. I've under 170 pounds for two days. I have a goal of being under 165 pounds before June and under 160 pounds before Rocketman.
I'm finally starting to believe that a pound of fat is worth 2 secs per mile when running. Awesome on the weight loss.
that's what everyone says. I'm hoping so. If I get down to 175, I should be able to knock off 30 sec/mile on my time. I'm definitely within reach of losing the weight. The side bonus will be a better watts/kg power output also. I just needed a little encouragement to get the diet started and lose the extra weight. Step 2: Get a better core. I've started sitting on a ball at work pretty consistently. Of course, everyone is like "what the heck are you doing", but in a week, I can already tell a difference. My core is definitely being worked, my back feels better, and my legs are sore. I'm sitting more upright, rather than slouching in a chair all day. Step 3: Work on the strength training. Still have to work this in somewhere. |
2011-04-06 2:36 PM in reply to: #3432177 |
Expert 1310 Alabama | Subject: RE: BamaDC's Mentor Group v3.0 - CLOSED titeloops - 2011-04-06 9:39 AM I signed up for a 10 mile race this weekend. The Tarheel 10 miler. Shooting for sub 1:30 finish. Sorta hilly, so not sure I can do it. The race finishes in Kenan Stadium, and spring football practice starts a few hours after. Hopefully can stick around to see how my Heels are gonna look next season.
Good luck!! |
2011-04-06 3:06 PM in reply to: #3432789 |
Master 2372 | Subject: RE: BamaDC's Mentor Group v3.0 - CLOSED BamaDC - 2011-04-06 2:01 PM I'm killing it in the weight department. I've under 170 pounds for two days. I have a goal of being under 165 pounds before June and under 160 pounds before Rocketman.
I'm finally starting to believe that a pound of fat is worth 2 secs per mile when running. I need to sign you up for Cake of the Month Club. I have a shot at taking you at Rocketman, but not if you show up lean and mean... BTW, I saw a post about 6 months ago on ST that went through the math of the metabolic cost of each extra pound of fat and came up with 1.8s/mile running. It looked pretty good to me. For the life of me I can't find it again, though. I've looked. I need to lay off the sugar. I am eating like a horse these days. Losing a bit of weight, but probably not anything that will stick. I'd love to lose 10lb more, but that is going to be pretty tough. |
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2011-04-06 8:05 PM in reply to: #3432974 |
Master 2301 Rogersville, Alabama | Subject: RE: BamaDC's Mentor Group v3.0 - CLOSED sand101 - 2011-04-06 3:06 PM BamaDC - 2011-04-06 2:01 PM I'm killing it in the weight department. I've under 170 pounds for two days. I have a goal of being under 165 pounds before June and under 160 pounds before Rocketman. I'm finally starting to believe that a pound of fat is worth 2 secs per mile when running. I need to sign you up for Cake of the Month Club. I have a shot at taking you at Rocketman, but not if you show up lean and mean... BTW, I saw a post about 6 months ago on ST that went through the math of the metabolic cost of each extra pound of fat and came up with 1.8s/mile running. It looked pretty good to me. For the life of me I can't find it again, though. I've looked. I need to lay off the sugar. I am eating like a horse these days. Losing a bit of weight, but probably not anything that will stick. I'd love to lose 10lb more, but that is going to be pretty tough. Game On! Below are some interesting links. |
2011-04-06 11:07 PM in reply to: #3433375 |
Master 2372 | Subject: RE: BamaDC's Mentor Group v3.0 - CLOSED BamaDC - 2011-04-06 8:05 PM sand101 - 2011-04-06 3:06 PM BamaDC - 2011-04-06 2:01 PM I'm killing it in the weight department. I've under 170 pounds for two days. I have a goal of being under 165 pounds before June and under 160 pounds before Rocketman. I'm finally starting to believe that a pound of fat is worth 2 secs per mile when running. I need to sign you up for Cake of the Month Club. I have a shot at taking you at Rocketman, but not if you show up lean and mean... BTW, I saw a post about 6 months ago on ST that went through the math of the metabolic cost of each extra pound of fat and came up with 1.8s/mile running. It looked pretty good to me. For the life of me I can't find it again, though. I've looked. I need to lay off the sugar. I am eating like a horse these days. Losing a bit of weight, but probably not anything that will stick. I'd love to lose 10lb more, but that is going to be pretty tough. Game On! Below are some interesting links. That ST link was the one I was thinking of. Oh, and I agree - game on, baby. ;-) It is a given, I think, that I'll edge you in the swim and you'll torch me on the run. It comes down to the bike. Not sure how fast that course will be - lots of turns in that thing. |
2011-04-07 8:03 AM in reply to: #3256548 |
Master 2327 North Alabama | Subject: RE: BamaDC's Mentor Group v3.0 - CLOSED I've been holding 163. I'm sitting around 17% BF (based on the walmart bathroom scale). I will be extatic to get into the 150s. That's the goal! That and drop the BF. I'm hoping ot show up at Rocketman pretty lean and ready. This will definitely be fun! |
2011-04-07 8:47 AM in reply to: #3433856 |
Master 2301 Rogersville, Alabama | Subject: RE: BamaDC's Mentor Group v3.0 - CLOSED LostSheep - 2011-04-07 8:03 AM I've been holding 163. I'm sitting around 17% BF (based on the walmart bathroom scale). I will be extatic to get into the 150s. That's the goal! That and drop the BF. I'm hoping ot show up at Rocketman pretty lean and ready. This will definitely be fun! How tall are you? |
2011-04-07 8:51 AM in reply to: #3433616 |
Master 2301 Rogersville, Alabama | Subject: RE: BamaDC's Mentor Group v3.0 - CLOSED sand101 - 2011-04-06 11:07 PM BamaDC - 2011-04-06 8:05 PM sand101 - 2011-04-06 3:06 PM BamaDC - 2011-04-06 2:01 PM I'm killing it in the weight department. I've under 170 pounds for two days. I have a goal of being under 165 pounds before June and under 160 pounds before Rocketman. I'm finally starting to believe that a pound of fat is worth 2 secs per mile when running. I need to sign you up for Cake of the Month Club. I have a shot at taking you at Rocketman, but not if you show up lean and mean... BTW, I saw a post about 6 months ago on ST that went through the math of the metabolic cost of each extra pound of fat and came up with 1.8s/mile running. It looked pretty good to me. For the life of me I can't find it again, though. I've looked. I need to lay off the sugar. I am eating like a horse these days. Losing a bit of weight, but probably not anything that will stick. I'd love to lose 10lb more, but that is going to be pretty tough. Game On! Below are some interesting links. That ST link was the one I was thinking of. Oh, and I agree - game on, baby. ;-) It is a given, I think, that I'll edge you in the swim and you'll torch me on the run. It comes down to the bike. Not sure how fast that course will be - lots of turns in that thing. I you'll win the swim and the bike. But you better not blow your load on the bike! The course does have a lot of turns and only one u-turn. But the u-turn is kinda tricky. You bike bigger hills on your everyday rides.
I've run the numbers and this is what I plan on doing at Rocketman. Sw - 25:00 T1 - :50 Bk - 1:07:30 T2 - 1:00 Rn - 43:00 Total - 2:17:30 Edited by BamaDC 2011-04-07 9:08 AM |
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2011-04-07 9:23 AM in reply to: #3256548 |
Master 2301 Rogersville, Alabama | Subject: RE: BamaDC's Mentor Group v3.0 - CLOSED I re upped for the mentor program. |
2011-04-07 9:38 AM in reply to: #3434033 |
Expert 1066 Raleigh | Subject: RE: BamaDC's Mentor Group v3.0 - CLOSED BamaDC - 2011-04-07 9:23 AM I re upped for the mentor program.
Thanks you sir! I like our group. |
2011-04-07 10:01 AM in reply to: #3434070 |
Expert 1310 Alabama | Subject: RE: BamaDC's Mentor Group v3.0 - CLOSED titeloops - 2011-04-07 9:38 AM BamaDC - 2011-04-07 9:23 AM I re upped for the mentor program.
Thanks you sir! I like our group. x2. We need to get some new folks in to add to the group. |
2011-04-07 12:01 PM in reply to: #3434129 |
Expert 1066 Raleigh | Subject: RE: BamaDC's Mentor Group v3.0 - CLOSED pilotzs - 2011-04-07 10:01 AM titeloops - 2011-04-07 9:38 AM BamaDC - 2011-04-07 9:23 AM I re upped for the mentor program.
Thanks you sir! I like our group. x2. We need to get some new folks in to add to the group.
Wonder what happened to these peeps: Croyston, Donto, Crazymama, Gaarryy, Bcooper, Swank Guy, Sledge?
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2011-04-07 12:48 PM in reply to: #3433965 |
Master 2372 | Subject: RE: BamaDC's Mentor Group v3.0 - CLOSED BamaDC - 2011-04-07 8:51 AM I've run the numbers and this is what I plan on doing at Rocketman. Sw - 25:00 T1 - :50 Bk - 1:07:30 T2 - 1:00 Rn - 43:00 Total - 2:17:30 So what do you like, devil's food, cheesecake? I can hook you up.
titeloops - 2011-04-07 12:01 PM Croyston, Donto, Crazymama, Gaarryy, Bcooper, Swank Guy, Sledge? Those guys have pretty much disappeared. Bcooper is still doing lots of stuff - not sure why he isn't posting. Cool guy to have in here and he'll probably start posting again once he's training for something else big. We should keep him in, for sure. Edited by sand101 2011-04-07 12:49 PM |
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2011-04-07 3:19 PM in reply to: #3434129 |
Master 2301 Rogersville, Alabama | Subject: RE: BamaDC's Mentor Group v3.0 - CLOSED pilotzs - 2011-04-07 10:01 AM titeloops - 2011-04-07 9:38 AM BamaDC - 2011-04-07 9:23 AM I re upped for the mentor program.
Thanks you sir! I like our group. x2. We need to get some new folks in to add to the group.
Dude, why didn't you tell us your were a Bad A$s in High School??? |
2011-04-07 4:02 PM in reply to: #3434846 |
Expert 1310 Alabama | Subject: RE: BamaDC's Mentor Group v3.0 - CLOSED BamaDC - 2011-04-07 3:19 PM pilotzs - 2011-04-07 10:01 AM titeloops - 2011-04-07 9:38 AM BamaDC - 2011-04-07 9:23 AM I re upped for the mentor program.
Thanks you sir! I like our group. x2. We need to get some new folks in to add to the group.
Dude, why didn't you tell us your were a Bad A$s in High School???
???? |
2011-04-07 4:41 PM in reply to: #3434921 |
Master 2301 Rogersville, Alabama | Subject: RE: BamaDC's Mentor Group v3.0 - CLOSED pilotzs - 2011-04-07 4:02 PM BamaDC - 2011-04-07 3:19 PM pilotzs - 2011-04-07 10:01 AM titeloops - 2011-04-07 9:38 AM BamaDC - 2011-04-07 9:23 AM I re upped for the mentor program.
Thanks you sir! I like our group. x2. We need to get some new folks in to add to the group.
Dude, why didn't you tell us your were a Bad A$s in High School???
????
http://www.homewood.k12.al.us/athletics/wrestling/zarzaur.html You were pretty ripped. Edited by BamaDC 2011-04-07 4:42 PM |
2011-04-07 6:53 PM in reply to: #3434991 |
Expert 1066 Raleigh | Subject: RE: BamaDC's Mentor Group v3.0 - CLOSED BamaDC - 2011-04-07 4:41 PM State champ. That is most definitely bad azz!pilotzs - 2011-04-07 4:02 PM BamaDC - 2011-04-07 3:19 PM pilotzs - 2011-04-07 10:01 AM titeloops - 2011-04-07 9:38 AM BamaDC - 2011-04-07 9:23 AM I re upped for the mentor program.
Thanks you sir! I like our group. x2. We need to get some new folks in to add to the group.
Dude, why didn't you tell us your were a Bad A$s in High School???
????
http://www.homewood.k12.al.us/athletics/wrestling/zarzaur.html You were pretty ripped. |
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