bigDH's accountability training a.k.a Beer Drinker's Appreciation Society (Page 38)

Ahhh kids! Love them to death but they are not in tune with triathlon training. You pretty much need to be married to a saint to do triathlons!

Managed to get a 50 minute cycle trainer ride after work. 1/2 way to my goal!

Plan on another bike and run session tomorrow and possibly the same for Saturday...

Thor

Another 50min on cycle trainer this morning. Run this afternoon....run=Beer(s) for happy hour.

Big Rock Mcnally followed by Co-op premium ale, my goto cheap beer!

Cynthia, good for you getting out and doing something even though you weren't tip top.

I was not feeling up to the long run this morning at 6:30.  Stayed up late last night with friends, had a few too many barley pops, and was just not quite up to snuff.  I could hear Thor's voice in the back of my mind kicking me in the A$$, so I got out the door and put one foot in front of the other.

18.1 miles at 2:37:24;   8:42/mi pace.  Didn't feel great, but ran the last 4 at 8:00/mi race pace.  wondering how I'm going to squeeze another 8 miles in there come marathon time.  2 more months to figure it out.

Happy St Patty's day folks.  What are you all up to?

need a like button.  Thanks.

Awesome job on getting out! I was like that yesterday with the same results! Gotta walk the walk if i am going to talk the talk!

Went over the asst. coaches house last night for a bbq in the snow and rain with a few guiness! hmm love my guiness every once and awhile!

My son's final hockey game today and my second last game tonight!

Better something then nothing! 

Although the wine walk would have got warmer as you had more antifreeze, er, I mean wine! :-)

Kevin - I just want to say that I think your progress is going along at a pretty good clip.  You've gotten lighter and faster.  There is no quit in you!  You've decided to slim down a little more and carrying around less weigh will help to get you closer to that start/finish line.  So too will the nice weather.  It will be much easier to get outside and these nice spring days should make those runs a little more more enjoyable...

A piece of advice from a former hs cc coach - you should not be gauging your progress on the speed of your weekly long runs.  Those pre-race long runs should be used for LSD - long SLOW distance.  Going slow will help teach your body to use energy better and more efficiently.  Your speed should come from hills and speed workouts.  Remember - not to go too hard on your tough days - but shoot for 75% percent of your max...  You'll get there.

Cynthia - Way to get in the workout.  They all wont be pretty but you've moved a step closer to your goal!  And based upon the weather out East - spring is on the way!

Way to lead by example Darren!  60 miles is a pretty good effort and I'm glad to see that you are getting going on the bike.  The weather this spring has been CRAZY nice and I'm glad that you have taken advantage of it!

Question - I want to start doing some yoga at home.  Are there any programs you like?

Sorry for the long string of messages - I'm just trying to get caught up.  It's been a crazy couple of days.  The beer I drank and the food I ate during the first day of March Madness - almost brought about a slip.  I managed to get my back in the pool (I could hear Kevin and Thor's voices in the back of my head - so thanks for that!) before heading out with my son on a campout.  I spent a good chunk of Saturday hiking and eating well - which suprised me since I was surrounded by food.  

On Sunday I took advantage of the great weather and headed out on the bikeride I had been dreaming about when I rode the trainer in my basement.  It was fricking awesome.  70 degrees and sunny!  I went 30 miles and really pushed myself.  I rode the first 15 miles in 1:07 and then did a negative split of 1:00 on the return - that's 30 seconds per mile faster.  It was great!

Tomorrow I start a new I OLY training plan.  I'm going to go conservative on the running but start a little ahead of the plan in the pool and on the bike.  Plus - I have my first sprint in 8 weeks so I need to figure that in as well.

Plan for the week

Monday - Rest
Tuesday - 1500 in the pool and 20 minutes on the bike if my hips feel good.
Wed - walk for 30
Thurs - 1600 in the pool (should hit my mile goal by the end of the month)
Friday - Rest
Sat - 50 minutes walking/10 running
Sun - 90minutes on the bike

Have a great week!
 

Good advice.

I have trained and ran 4.  Each training plan had more elements of sprinting, and taking it easy on the long run.  This time around, with training for a HIM also, I have way less time to incorporate.  I am making my intermediate run my speed day, my long run my maintanence day, and my short run is my recovery run.  I simply do not feel I have enough other workouts to increase pace, so I do a lot of that on my long run.  I know it sounds backwards, but I am faster on all my runs than in the 2 years prior for this time of year.

Kevin - I hear you and I totally understand.  Two quick thoughts - make sure that you are making the most of your rest days.  Fast long runs can and will eventually lead to injury, so make sure to honor your off days and be sure to stretch, ice and take some advil to keep your body from breaking down.  One other thought - break your long run into three parts: a quick first third will intervals, a long second third where you take it slow, and the final third where you mimic a strong finish...You'll get the speed you are looking for, train your body for a fast finish, and avoid injury.

X2-Darren does more running in a week then I do in a regular month!

Keep this up and you will be 150 lbs soon! :-)

11 days to get to my goals.

Need about 5 hours on bike and 32 miles on the pavement.