THE SLAYER RULES-FULL Up (Page 36)

thanks man. hope you are healing all up.

so weight loss and is effect on me. lets start with swim. not sure anything there. bike. i predominantly train z2 so my watts are down on the top end, but not with the weight loss i am noticing they are down a bit on the low end. I really cant say for certain but i think its because it requires less effort to mash my lard butt along. However, my bike is new too so i may be more efficient. regardless, i dont "feel" slower, and my long bricks in the last month have been really stellar.

where i seem to be getting the sick benefits is in the run. early in the month i ran a low 20's 5k split. this weekend it was low 19s on a very tough course. so there you have it, speed is mostly noticed in the run, but efficiency may improve (with a decrease in overall power but not watts/kg, on the bike.

does that sound right? and what are y'all up to?

Here's what I've got going on this week

yesterday: swim (yes!)

today: probably some drainer time or a short run

Wednesday: am trail run, noon swim,  pm track workout

Thursday: drainer 

Friday: am trail run (tough one), noon swim

Saturday: 5 hour bike

Sunday: long run, hopefully around 12 miles, hopefully on trails

I haven't been up to much do to my foot. Riding and swimming but not much running.

In the watts/kg formula, it is easier to decrease kg than increase watts. 

Compression gear mania spreads to non-humans in the animal kingdom:

http://www.thepostgame.com/blog/london-calling-2012/201203/compression-suits-horses-new-look

So, first duathlon race in 10 days...

5k run - 20k bike - 2.5k run...

It's rainy here, so next week bike and bricks I guess.

Week after that half-marathon.

so, big night for me yesterday.  5 pain free miles at a sub 8 pace, wasnt going for speed, just letting my legs go.  granted, it was on a track and right after getting my leg worked on at PT, but it was the first time in a while that I felt like I was getting a workout in (as opposed to avoiding knee pain).  feeling good today, so Im hoping for some big things for this weekend.  weather seems like it will play nice too.  I think my run is going to be a little late for the Eagleman party, but Im starting to look at National Harbor on August 5th as the comeback celebration.

Hope everyone else is fired up for the weekend.

Glad to hear youre running again my man! We all knew Eagleman would be a push. Who really knows though?

Gladiator has some work to do! What your situation with the bike?

Other updates from others of you?

From my logs:

Everything is going great for me. I have had a solid couple weeks of training. I started focusing on eating better. I always eat pretty well but I can always clean up the diet a little bit. Weight is down almost to where I was last year for Augusta 70.3 with plans of getting below that. I got the word yesterday that my coach wants me to up my power zones by 10w so that is going in the right direction. 

Another note. Here is an post my coach wrote regarding swimming and the stroke. Some of the visualizations have helped me a ton in the pool just over my last few swims. 

http://www.thebackhalf.com/2012/04/load-the-lat/

I like the "painting" visualization, havent heard it put that way before, Im going to give that a shot in the pool this afternoon and see how it feels.

That's the one that really helped me. When you get it, you can really feel your back engage. The downfall was my back was on fire this morning.

Bike is in my hands. The rain here is impeccable, so next week we'll have some group rides. This race will be to gather some experience.

Let us know how the bike rides go Gladiator! Hope y'all's weather is improving in the northern regions.

The painting thing has my lats hurting too but I am swimming faster now too. good trick. 

Well done vibratingp00! glad to see your run is coming along. 

Jordan is apparently sick. hows the other injury folks? achilles, PF, etc?

I'm getting a bit tired as I should be with the accumulated fatigue leading up to charleston, sc 70.3 on 4/21. Weight down to 191.5 today. And I had more food and drink then normal with my sis and bro-in-law in town. Even had 2 craft beer bottles last night, eek!

Lets get some weekend check ins! 

I'm a Slayer mentee for life!

Did my first OWS of the season last night in the ocean.  I kinda sucked.  Minor freaking out in the waves, had a hard time breathing, did some doggie paddling.  I'm going back every Monday, because I know it will get better and I OBVIOUSLY need the practice.

Things are going well in nerdjock land.  I have lots of fun runs and bikes and even swims on the schedule.  Pulled a quad last week at a track workout, so I had to skip my long run last Sunday to nurse it a bit.  Feels much better.  In the future will sub a tempo run for the track workout.  It's just too much and I don't want to risk injury.  On tap this week: 3 trail runs, 2 road runs, 2 trainer rides, 2 masters swims, 1 ows (did that yesterday), 1 long outside ride (may be 2 long rides if the weather holds out for saturday).  I'm going to ride hopefully from San Diego to Huntington Beach, spend the night, and ride back this weekend.  Weather is iffy for Saturday but looks good for Sunday.  If that't the case, I'll ride the train up on Saturday and ride the bike back on Sunday.

The current challenge in my life is getting my bf back into fitness/healthy eating.  He's such a bad influence.  I manage to turn down all the crap food, but it's a constant battle.  He just texted to say he's going riding today, though, so that should help.  I also offered to let a friend borrow my old bike until he can buy his own so he and my honey can ride together.

What's everyone up to?

Transition practise:

R 1.8k - B 6.5k - R 1.8k    28:52

Nope!! 

My training this week will be cut way back unfortunately. I seem to have been bitten by the injury bug. This really sucks:

1.  I have a stabbing pain in my right arch everytime I run.  It doesn't hurt at all except when jogging. I barely could get in a 1/4 mile yesterday before I had to walk. It started hurting on my long run last Friday.

2. Over the weekend I did a bunch of hill repeats on my bike and now my left knee is shot.  I'm pretty sure this has to do with bike fit.  I was able to get in 40 minutes on the trainer yesterday but the pain kept me up half the night.  I'm going in for a bike fit next week.  In the meantime, I think I'll adjust my bike and try riding one more time and see how I feel.

Looks like I may be focused on my swim for awhile until I get healthy

I'm still here with bells on!

I had a good weekend even though it was a little shorter than usual. A nice break. Longish run on Saturday with a trainer spin out, then Sunday was a 2:00 ride with a quick transition run.

Took a day off yesterday, but back at it today with a swim this morning and a run this evening. Pretty good amount of training this week continuing the build for Eagleman.

Good idea on the bike fit but with knee pain on the bike during hill repeats I would bet you are "mashing" Try and get in the lower gears quickly and increase the cadence. Keep the pressure on the pedals even on the entire climb. Don't bang out the lower portion of the climb, get fatigued and then suffer out the last part.

As much as it was no fun, my couple of heavy swim weeks back in January and February while I was trying to get my legs right is still paying dividends.  Even as Im slacking on my swim now, Im still able to bang out pool workouts so much easier than ever before.  So embrace the time in the pool as much as you can.

I'm still here too.

Achilles finally ok it seems. No pain, just stiffness, so that will work it's way out if I keep it cool over the next few weeks and don't do anything stupid.

10mil run race on Sunday coming up, so will take extra easy. At least I will finish this one.

Swim and Bike are continuing to improve too. Will be outside riding this Saturday I hope. Will be nice to get out finally.

Thanks everyone for chiming in! Peter- we may not be dead yet! Whats this about you doing an olympic?

Ash-you swimming?

littlewj-dreaded plantar fascitis and itband issues at once? DOH! hope not but the swim advice obv helped vibratinp00! hopefully you can get yourself sorted.

looks like scotty and vibratingp00 are on the way towards solid eaglemans! we will be pulling for you.

how about the tri camp Kate went to? that sounded awesome. man i wish i couldve went. probably give you a great bump in fitness.

Rich you are right. dont do anything stupid. Eye on the prize (IMFL2012)!

Also want to hear about Gladiator's DU!

I'm having a dreaded but needed day off. really been pounding it for charleston 70.3. weight stuck at 194 which is still 25+ pounds in 6 weeks or so. love the MET. Ashley has great tips too.

Lets keep it rolling and active.