Like a few of you, I skipped my morning workout. I will do a bike ride at lunch to make it up! I will report on my success of this task tonite!

Subbing for 3 hockey teams this week. Games Thursday night, Saturday and Sunday night...workouts could be affected by late night games...

Tonight I have my first meeting for local triathlon group. We will see if anybody shows up.

Group question:

What is the number 1 reason why you would want to join your local triathlon club?

This morning's gym workout was plagued by no less than NINE Nickelback songs (I don't wear headphones when I lift).  NINE.  I'm relatively certain that I have died and gone to hell, sentenced for the mortal sin of actually knowing nine Nickelback songs.

Speaking of music, I'm at the point in my winter training regime where, if it were a movie, it would cut to a montage of training and in 2 minutes I would be running an Ironman.  My question, my friends, is what would your montage theme song be?  Something classic, like "Eye of the Tiger" by Survivor, something heavy, like "Iron Man" by Black Sabbath, or something else?  

-Charles

#1 for me would be to have that group of people that are like minded and have the same goals to train with and motivate each other.  Training with friends is always more fun.  

Have a great meeting!  

The only club I found near me is about 40 minutes away

If I could only pick one song and it had to repeat over and over during workouts it would be:

Total Recall by Flosstradamus

I'm sure no one knows it but google it and listen to whole thing and you will understand 

From my understanding, the general rule is to not add more than 10% per week.  However, if you're feeling good, I say go for it.  Or do some cross-training, or strength/core work, or more swim or bike.  If you're feeling good, go for it.

-Charles

Open water swim- safety in numbers followed closely by- find others to drink with.

Cynthia and Alex - 80 degree water and Beach running! C'mon! Rubbing salt in the wound ....tomorrow it is supposed to be -29 here...and Windy!

Thor -  I think the number one reason would be to hang with friendly people who have similar interests and goals.

Kevin --- Again! you're a running beast! now that I am on the IR I am going to get you to run some of my planned miles ok?

Well...back still not great, had my back filled up with needles this morning for acupuncture and going back tomorrow when she will do some muscle work and more needles. She said she saw a good bit of inflation.  When I get over this round of back pain/Frustration it will be back to  S/B/R with a very explicit strength plan...LOWER BACK! I am done with friggin around here!

Also I second this....swim first though

Cool Montage video that I have watched a few times..(.partly because I miss Hawaii), but your post reminded me of this, music and all....not Nickleback...but pretty close, still a good vid though:

http://youtu.be/Swa8sVoDr7E

My song would be either

'Can't Hold Us' - by Macklemore and Ryan Lewis...really diggin these guys right now!

or

'Strobe' by deadmau5 ...takes some time to build up, but I find it to be a great song running through the trails here.

great advice. moving slowly in a forward direction can make one healthy and happy!

5 mile run and 1600m swim in the books.

Ending the juice fast tonight. That did make the swim right after the run a little interesting. That goodness for lifeguards.

A bag of ice wrapped around the area with saran plastic wrap usually works too.

I often go with bags of frozen peas or corn.  Depending on the size of the affected area, you might need to buy them at Costco!    My kids now rumage through the freezer to find an appropriate bag of veggies for whatever hurt de jour they have - kinda funny.

Seriously, the Costco bags cover everything but a circumferential injury - and if you need to ice something like that, you prolly need to see a doc...  For day to day stuff, the standard bag o' peas works wonders.

Berries also work - and then you can throw them in a recovery smoothie.  Win/win!

I generally make my own using zip lock bags.  You get what size you need and fill it with half rubbing alcohol and half water about half full, then lay them flat in the freezer to freeze.  Works good for me!

May need to use them myself, got my 10 mile bike in now going to the gym to hit the dreadmill!  Will let you all know how it goes.  

Thanks man!  To be honest - I'm trying to follow the 16 week beginner plan to a T and see if that helps. So far, even with the reduced time on the bike and out on the road, my ITB - especially on my left side - is still sore.  But I'm icing as we speak so onward!  

It's so cool that you are starting a tri club!  I bet that a bunch of people will show up!  

Answer to your question: Tie - camaraderie and accountability.

Hope you got that ride in or else the only beer you will be drinking is warm coors light!

Great question... I am a big fan of movie themes to get myself pumped.  It would be a tough call between Gladiator or Rudy.

I have two big reusable ones 8x16 - If I use the covers that come with it - it's not cold enough.  So, I usually use a wet paper towel to protect me from ice burn.  I have tried the other ideas (frozen peas and alcohol packs and found they worked well.  Find the method you like and that works best for you.

I agree 100% with DH - reduce your milage and add a fourth day.  I would wait to do this until a week after the 5K to reduce risk of injury (but that's being overly cautious).

How's your nutrition plan coming?

Good stuff all.

Tri club...  not so much for me, THOSE tri people are way too intense for me.

music:  on mile 18 of a long run, this little gemstone will come on my mp3 and remind me that I'm not alone. 

rick pino-you're not alone.

I have to do a double to keep up with all you workout-a-holics tomorrow.  s/b at super slow easy pace.  The bare minimum here.  I have to get up at 4:30 on Friday to get my 13 miler in before work.  Love the build.  Good times.  Next week is a recovery week for me, so I can finish this week up hard, and slow it down a little next week.