Bob Stocks' Group - CLOSED with some awesome peeps!!! (Page 4)

Hey there you guys and gals!!! Let's see some communicating here on the forum! Many of your workout logs are looking pretty bare! This is the place to find the motivation if that's what you're needing!!

If it's not motivation you are looking for then a swift kick in the arse can be arranged as well!!!

Amy just got done doing a 2000YD FLY workout in swim a couple days ago and is staring at an 8000YD IM workout this weekend!!!! How do you like them apples?!!  

Maybe HERE    

Rad your IMFL report...  Hope your knee will be healthy for IMcDA... see you there... 

I miss Bob too!  ( This is a pre-sponge pic )

I shall be riding this weekend with a group from work.  I start my 'serious' training with new coach the beginning of February. 

I need to buy a new swimsuit.  For some reason when I wear my swimsuits under my wetsuit it stretches.

What's everyone doing this weekend?

 Thx!  I've been taking it easy this winter..   So far I've had great rides and runs.  I'm definitely looking forward to getting down to the nitty gritty.  I soo need to be ready for the hills.

Bob! I just got word from Tam that 'Double' will be racing IMCDA too!! Maybe we can share a room together.  He's single again ;-)

You'll be ready in May.  No doubt you'll be ready in May. 

If you think it, believe it, you'll make it and be it   Yes sir, I thunk that all meself

DUDE!!! It's FRIDAY!

 Pretty much like every other day for me....but whatever.

What's going on this weekend, people? 

Hello All! I realize I am late to the party, but extenuating circumstances (new baby Jan 2) caused me to miss sign-ups  and Bob was very understanding and allowed me to muscle my way in.  All it took was naming my son Daniel Robert, see Bob's not greedy, all he asked for was the middle name.  I really wanted to be a part of Bob's group since he took a lot of interest in helping me, even though I am a BoPer (but I am a nationally ranked triathlete!) and he is most definitely FoP.

My name is Tim and I live in Coram, NY, which is way out on Long Island (about 20 miles west of where the forks begin). I am a married 41 yr old with 2 awesome sons (3 and 9 days). I work at a Estee Lauder here on Long Island.  I quit smoking in Oct 2006 and 2007 was my first competitive season of any kind and I did 5 sprints, 2 Olympics and some 5k's and 1 10k.  I managed to even snag some hardware (3rd in AG) at a Duathlon(there were only 4 in my AG and I think one guy flew off a cliff or something).  Some of my best memories of 2007 was finishing my first ever 5k, first ever Sprint and first ever Olympic distance.  All my memories are not selfish, I remembering exclaiming "Holy $hit" when I saw Bob came out of the water 17th at IMWI, I actually cried when I saw Teresa (Tbatt) crossing the finishing line at IMFL and I've often just shaken my head in amazement as Trixie continues to astoud me with how good of a runner she is (3 Marathons in 3 days or 100 mile race..R U Effing kidding me???).  I really look forward to learning from these guys and everyone else in this group.

 My goals for 2008 are more weight loss related, as I didn't really lose any weight in 2007.  Granted, I redistributed the weight as my clothes were all less snug, but 250+ is overweight (for me) no matter how it is distributed.  I've yet to set a schedule as my #1 priority is settling into a routine with our recent addition to our family.  Also 2007 I was just happy to finish, now I'd like to start focusing on racing and moving up them national rankings!  I'll never be FoP, but solid MoP would be nice.

I am also long-winded . Anyway, thanks again Bob and Good Luck everyone!

[room]  Hi Tim

We can't leave Tim behind! 

Bob,

What is your recommendation for adding on distance each week to be ready for a race.  For example?

Right now I'm averaging 15-17 miles total running per week with my long run as 7-8 miles and short runs to 3-5 miles per week.  I also have some biking which is about 40-50 miles per week.

I want to do a half mary on Feb 17th. 

Bob (others):

Do you train by HR?  I've read tons on here that that's how you should train, but was curious as to if there are other theories out there.  Today was my first day back in a while and in order to keep it Z1-Z2 I was forced to fast walk until my HR came down, but I could have gone at the higher HR.

Thanks.

Teresa,

I have to say that I am the farthest thing from a running coach so if one of the running guru's wants to chime in feel free.

Following the all mighty 10% rule, if you're at 16 miles per week total volume (TV) with a long run (LR) of 8 miles and your race is 5 weeks away:

Week 1 - 8.8 mi LR / 17.6 mi TV
Week 2 - 9.7 mi LR / 19.3 mi TV
Week 3 - 10.7 mi LR / 21.2 mi TV
Week 4 - Recover with less miles
Race Week - 13 mi / 23 mi TV

The 10% rule also applies to time so keep an eye on the running time!!

YOU CAN DO IT!!!!!  

Tim,

HR is a great way to train and there is a ton of info on the site about HR training. I would recommend that you train by RPE or perceived exertion for the first few weeks back. Go for a run and enjoy the run. I use a 0-20 RPE scale where 1 is an easy stroll and 20 is an all out sprint where you can't push any harder. Keep it in the 7-10 range for the first week and each workout head to a higher zone for a few minutes. The key to starting out is to take it easier than you think you should. 

I hate to see you get injured before I can work out with you!! Of course you may want to work out with Marmadaddy instead, he has a faster 5K time!!