Baowolf mentor group is [ Closed ] (Page 40)

I just signed up for a marathon on Oct 28. I have my Higdon novice plan, and it all starts Tuesday.

 Also doing a local July 4th road race with my 12 year old daughter. Should be fun!

Steve, I have 2 weeks left, and this is what I am planning for my taper.  Let me know what you think:

Two weeks out:

Monday: Off    Tuesday: 1 hour run with 10 minutes Z4 @45 minutes , 2100 yard swim   Wednesday: 30 minute bike/15 minute run brick    Thursday: 1 hour bike with 10 minutes Z4 @ 45 minutes,    Friday: 2500 yard swim, 20 minute run     Saturday: 1 hour run easy (about 5.5 miles), Sunday I hour bike easy (about 16 miles)

One week out: Monday: Off   Tuesday: 40 minute run with 5 1 minute pick ups, 2100 yard swim     Wednesday: 30 minute bike/15 minute run brick  Thursday: 40 minute bike with 5 1 minute pick ups,  Friday:  30 minute swim easy  Saturday: Off (unless I can't stand it and have to run for 15 minutes), Sunday: Race

Thanks for the help.

I tend to not eat before a run or swim, I may grab an english muffin before a 75 mile bike.  So for a 17 mile run I just start a running and take a GU at 1 hour, 1:30, etc.  People are different, however and some prefer to eat a couple hundred calories before workouts in the morning.  Part of it depends on how long after you eat you do your workout.

Mike, that is going to be a pretty big jump up from your HIM in August to the Mary in October.  You might want to start loading your long run up a few miles in June.  So if you get up to 16s or even 17s you should be able to move up to the Mary.  If you are at 12s and 13s it will take you another 4 weeks to build to 17s and then another month to build to 20s and a third month to hit 2 of those before tapering 2 weeks.  So very tight if you don't get in some solid runs in July.  I am currently doing 17 miles for long so it can be done.  You will need to dial back your bike and swim after the HIM.

Larry looks alright, I would play the intensity by ear.  I really don't want you to push a z4 effort and pull something.  I might stay more solid Z3. 

Quick question.  Can anyone help tell me how to insert pictures?  I am having some difficulty.  I would like to either copy and paste or put it in from Word.  thanks

Here are some before and after pictures.  Obviously, the top one is the before.  These pictures are exactly 6 months and 93 pounds apart. 

Larry, only way I have posted a pic is to cut and paste one from Facebook into a regular post here on BT.  Sorry, non-techie-oriented person here.

How was everyone's workouts (or rest days) over the weekend?  34 mile bike and 5 mile run for me.  Pool closed for a meet, which didn't really disappoint me.  Happy to get to go on a movie date with my hubby.  Highly recommend "Bernie" if you like dark comedy. 

Wow, Larry, what a transformation!  Amazing to say the least.  It's great that you captured it in pictures. Trick now is to make it a sustainable lifestyle, and I think you're well on your way to doing that.

Larry way to go, you must be feeling soo much better about yourself even if you don't win any races.  Losing that over the belt belly fold is huge.  You may have to buy some skinny cloths though soon. 

 Jim, good ride.  You will hopefully get a morning fog thing in the morning to keep you cool until you are well into the 2nd lap.  The downside is that I have always caught a headwind for that last 30 miles on the bike.  It is also the hillier part of the course. You will do fine, but you may have to struggle to keep the neck down for aero that last 25 miles. 

Steve, is an aero helmet worth looking into? I have read that it gives you as much benefit as aero wheels, doesn't seem possible but I'd try it if so!

Wow, you guys are really ripping it up.  Nice ride, Jim! Steve, great day!

Larry -- Just speechless. Incredible. Do people even recognize you anymore? Honestly, if I knew you, but hadn't seen you since Christmas or so, I'd likely have no idea who you were. If you could bottle your motivation and sell it, you'd be a zillionaire.

I had a good swim yesterday -- spent some of the class learning how to backstroke. I found it to be fun, but wow is it tiring. I learned if I want to really do it well, I need to do some core work.

It was hot on my run this AM. I usually run in the early AM cool, but even at 8 AM today its near 80. How do you folks in the hotter climates deal with it. I"m a giant puddle right now.

Hello Friends!  Been quite a while. 

Ran 5.3 this morning  @ 8:15 pace.  Fresh legs    Swimming later.  Swam yesterday and couldnt believe the people there!  6 lanes with only 2 people swimming laps the other lanes with kids/adults playing or lollygagging...Its all good.  I squeezed in there and swam 1800.  

May:   Swim:19810 Bike:213.8 Run: 40

June:  Swim: 12050 Bike:239.4 Run: 57.7  Highly disappointed in swim.  I was trying to increase my run this month which i did, but it seems like I up the distance in one and lose in another. Workin on it!   

First I have come to realize that I dont think Ill sign up for a long distance race in the month of July again.  Its just becoming too hard to keep the training consistent with with the kids out of school, husband heading off to work so early in the morning, kids softball/travelball, and 4-day camping trips...which is where I had been. 

Steve:  Loved the pre-race tips & tidbits. 

Larry:   ONE WORD...FABULOUS!!!  Your pics are truely inspiring.  So incredible.  Have you patted yourself on the back yet?  You deserve it! 

Jim:  Awesome 80 miler! 

Samantha: re: nutrition- if its going to be more than 1.5 hrs of training I will eat something.  Early morning workouts under 1.5 hours i wont eat anything only because I dont piddle around... I get dressed and head out the door.  My breakfast almost never changes, training or otherwise:  1/4-1/2cup steelcut oats (uncooked, but I let it soak in water to soften) with 1/2-1 cup almond or soy milk mixed with about 1/2 scoop protien powder.  Its like a cold cereal.  I prefer it because steel-cut oats are one of the only foods that "stick" to my ribs...  Its not filling but gives me the long lasting fuel I need. & healthy!!

Just want to say thanks to everyone for keeping me motivated & inspired on a daily basis!!!  YOU ALL ROCK!  

Nice workouts everyone --  

Jim, great going on the back to back long rides!

Steve, amazing consistency and volume!

Mike, any run in the heat is a victory.  Great job!

Elena, sounds like you are a great juggler! 

Larry, you are definitely embracing the summer and continuing to kill it!

Samantha, how goes it?

Ceril, been missing you!  Check in when you can.

I am really not coping well with the heat as far as running goes.  I continue to go out and attempt to run, but I just don't have it.  Feels like I'm suffocating even though my HR is not that high.  I dreamed last night of running in a cool rain, and had thoughts this morning of taking a total break from it and upping the frequency on cycling.  Might not be a bad idea since the bike is my weakest link, but don't really want to lose all run fitness.  On the plus side, the new splash park is opening at 11:30 today in the park I run through.  Hopefully that will inspire me.

10 mile run, 1000 yard swim and 40 mile bike today... tired.  The lady who runs the pool in town (open 6 weeks total) said I need to reach farther out front with my stroke.  Thought I was doing better with that, but without being able to see what I'm doing, she is probably right.  May need get some video or something.  I did get in my fastest 100 ever at the pool 1:41 for 100 yards.  Then my wife who hasn't swum in a year jumps in and kicks my butt in a 50.  I got in at 49 seconds, she got in at like 47 seconds and said it was her cruize speed.  Ivey.