Razorxp & KCgolf RFP group! CLOSED (Page 38)

I snuck in a lunch run yesterday of 2 miles. I wish I could have done more but I only have a 30 minute lunch so I have to make it quick. I guess I have to focus on running faster. I put in 1hr on the excercies bike after work, I plan on bringing my bike back so I can start riding to work. Its only 20km each way but I figure it will be some good speed work. I figure 30km/h is a baseline because I am out of shape but I think I can quickly get back up to the 34km/h I was averaging on my last 80km commutes last summer. The goal will be to try and push that up over 36km/h. Given the short distance I am hoping thats achievable.

Today is another short run for 40min or a bike for 80min. Havent decided yet, but if it stays windy I think I will hit the excersise bike.

Hey Team.

Just checking in to say hello. Have a great weekend everyone.

Way to conquer that hill!

Tried to swim yesterday, but the pain was really bad in my abdomen.  I was embarrased getting out of the pool after less than 4 laps - the old men were probably wondering what the hell I was doing.

Feeling much better today even after a light elliptical.  I may try to get in a light jog tomorrow.  Definitly Sunday.

I forgot to tell one of my highlights of my time at Little Rock - Bart Yasso was one of the race announcers.  So, I made a quick small talk with him at the start line.  But then when I went into the staff lunch area he sat right next t me and we talked the entire time.  I used his training method for my last marathon.  Also, I love his stories of running all over the world - I told him how funny the story was about running on the trail and being chased by the rhino.

Have a good weekend!

That is awesome!  I also used his plan in 2009 and have read his book multiple times. (even have an autographed copy haha) My wife always thought I was nuts cause for the 2008/2009 Chicago Marathon Expo I would want to get there early so that there wasn't anyone at his booth and I could chat with him for a few minutes. Very cool to actually sit and have lunch with him.

Hope you feel better and get back to normal soon.

Good Morning Team.

Hope everyone is well. Did not have a chance to check in yesterday - drove a friend to the airport in Toronto.

Brian - glad to see you are on the mend - good luck with the run today.

Nice day today, going to attemtp my 2 1/2 hour ride outside - bike is coming off the trainer .

Have a great day everyone.

Glad to hear that you seem to be doing better! Were you given a timeline for your recovery?

I was supposed to run yesterday, but when I saw that it was a nice day, and that it was cold enough for the snow we got Friday night to stick around, I changed my mind and decided to get my last snowshoe of the season in.  It was great - managed to see a deer (we startled each other, so it was more that I saw it running off into the woods) and enjoy the peace and quiet (I probably don't need to say it, but the dogs were not with me..) I took some pictures and will try to post some on here.

Today I have a softball game, and may head out for a run to enjoy the milder weather.

Hope everyone is having a great weekend!

Hi Heather - glad you are doing well.

I have a question - according to my BT plan for tomorrow - swim and run on tap but I wanted to post my swim workout, right from my BT generated plan and ask for some feedback. It just seems weird to me that the warm up, main set and cool down are basically the same - it could just simply say swim 2450. Your feedback is greatly appreciated.

Swim:  Warmup: 450 yards
Pace: 02m 46s  /100 yards +
Swim the warmup in your warmup pace zones, after the warmup distance is completed, continue right into your main set.
Main Set:40m /1750 yards
Set #1 40m   Endurance
Pace: 02m 48s  - 02m 29s  /100 yards
Freestyle at Endurance pace, try to keep going without breaks and use regular "active recovery" strokes of 25 to keep moving.  Try to gradually eliminate the "active recovery" sets.  An active recovery stroke is one that you can do easily (back, side).
Cooldown: 250  yards 
Pace:  - 02m 46s   /100  yards
Freestyle at recovery pace

Where is it getting the paces from?  Did you fill out some calculator or something.  Why is your main set slower than your warmup and cool down? Yeah you are right it looks like just a 2450 straight which is fine I guess.  My plan has me doing a 2500 straight about every 2 weeks.

Hey Tim - thanks for responding so quickly - beats the hell out of me - when I had BT put the plan together it did ask for some information, like what my average 100 yard time was etc. I will probably make some adjustments to it tomorrow morning - add some drills etc.

Hope you are well.

KC

Good Morning Team.

Scott - you continue to motivate - you rock!

Funny thing happend in the pool this morning and before I tell you what is was I am sure I don't have to remind all of you that the swimming thing has been an incredible hurdle for me LOL. BTW - thanks for putting up with all of my post's about my swimming, you have all been and continue to be very patient with me when it comes to that. Well - this morning, I had a guy in the lane next to me tell me I was a good swimmer LOL  of course he had a life jacket and water wings on but what the hell it's a start!

Have a great day team.

KC

Had the first race of the year this past saturday, weather was great and had a good time. My time wasnt as good as i was hoping but for my second Tri I cant complain. Ive posted my time below, I came in 13th out of 27 for my category in master Novice, I think I could of pushed myself a little harder but I did an eight mile run yesterday the day after the race due to the half marathon im running this weekend. should be fun....

KC - just an easy 2450 yards.  Never thought you would be saying that, huh?  Good job.  I can't make much of that training plan for your day.  Try it, see what happens.  It  looks like an endurance building day.  Do you have a bunch of that same workout during the program, or is this just for early in the year?

Mandown - good job.  1/2 marathon is coming up, right?

Did get in 3+ miles.  no pains.  6 weeks to go.  I have never done a race with this little amount of preparation.  I won't go into it thinking "race" though.  I will more look at it as survival.

and they didn't kick you out of the kiddie pool? -haha

Nice job Mandown and good luck with the 1/2 marathon this weekend.

Brian - glad to see you are back up and running.

KC - nice work on the training so far - keep it up.

Scott - I could understand your power numbers but from the looks of it you are kicking .  Great pace times on the run.  

I had a busy weekend again and still managed to get my workouts in so I was pretty happy.  I did miss two small runs during the week but it was a recovery week so I didn't think it would be the end of the world.  Had a great show at Joe's Bar On Weed Street on Saturday.  One of those total rock star shows-haha Sarah ended up coming out but this is now the 2nd time we have both been to an event and not met each other haha.  

On to Week 5......

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This actually made me laugh out loud.  I am going to be working on my double flip of the bird as go through all intersections this season.

http://www.youtube.com/watch?v=hgCqz3l33kU&sns=fb

Hey Team.

Mandown Kevin - great work!

Brian - yes, never thought I would say that to be honest LOL - It seems there a lot of these type of workouts in my plan?

Tim - very funny - there were no signs up that said I could not swim - and the collest part is I could touch bottom the entire way in that kiddie pool

Tim - Nice picture from the concert - I will try to make it to one sooner or later and that video is perhaps the funniest video ever LOL

Saskat - fun to have a new bike, good for you.  Enjoy the great weather.

I just read a good article by Mark Allen.  More heart rate info, but froma legend like him I thought it was worth while.  http://www.markallenonline.com/maoArticles.aspx?AID=2

Heading to ATL in the morning - Georgia Marathon.  More great weather for me there as well.  Looking forward to some running of my own early in the week before the races begin on Saturday.

Hey Team.

Great article Brian.

Hope everyone had a great day - great weather, to bad I spent it inside working, then cleaning my house LOL - but I did get a good swim in tonight.

Hey just checked the training log and cleaning your house is not on the list of sports or activities - sure felt like a workout to me!

Enjoy the rest of the week team.

KC

You could use the "home improvement" option (assuming your cleaning was productive, you arguably "improved" your home)..   Also, if you need more of that kind of workout, feel free to head my way - the dog hair is rapidly taking over the main floor of our house!

Thanks for the article Brian - I am loving my HR training

Got out for the first ride of the season yesterday - almost 80 degrees in Chicago.  Went with my neighbor who just got into the sport this year (and of course was riding his new carbon P2).  Turned into the MOFO bike guy as some lady yelled out her window on WIDE OPEN country road for us to ride single file - I gave her the Tour De F*** You haha.  My neighbor looked shocked.  Oh it great to back on the roads and off the trainer.

Also got  great run in this morning at 5am in shorts and t-shirt.  Stayed in Z2 90% of time and averaged a 9:11 pace for 6.5 miles.  Crazy that a month ago I was 10:30 for that same our.  

KC - you are also more than welcome to visit my house and "workout" by cleaning anytime you want.

Gonna be nice all week so looking forward to some good training!

Glad to hear everyone is having good weather and nice outside workouts. 

I ran again yesterday.  Tried on some new Karhu running shoes.  They are the sponsor of the marathon and everyone on staff got a pair.  They were awesome to work in all day, felt like slippers.  When I ran got big blisters on backs of heel.  On positive note, no pain in back or hip.

Weather here is so good we are actually getting worried that it will be "too nice" 82 degrees, sunny, hint of humidity. Not for triathletes , but for mere runners.  Unfortunate part of being ont his side of the race is having to worry about crafting the PR message 3 days before a race about someone not surviving the race.

Have good weekend everyone.