Fred D Mentor Group Part III (Page 41)

When I did this last week I felt there was too much rest time after the 200's, thus I went too hard in the early sets and couldn't finish the 50's (it was supposed to be 12x50).  But I also did not take any additional rests between sets. 

I modified it last night and was much better.  I also took a few seconds rest after the 3x200 and 6x100 before starting the next set.  I didn't feel I needed more rest after the 2x300...35 seconds was enough.

600 pull (Warmup)
2x300 @ 5:30 coming in around 4:55 (1:38 pace)
3x200 @ 3:30 coming in around 3:08 (1:34 pace) 15 seconds additional rest
6x100 @ 1:50 coming in around 1:30 (1:30 pace) 20 seconds additional rest
12x50 @ 0:50 coming in around 0:42 (1:24 pace)

gsmacleod - 2012-10-24 5:45 AM Very excited with the newest addition to my bike room; 44-16 fixed as a commuter. Steel frame, I think somewhere around 30lbs with fenders and rack; getting used to riding fixed but so far loving it. Shane

Likey bikey porn!

I have a thing for Peugeot ... bikes, and cars. Ridden them both and they're just beautiful.

Do you ride outdoors through the winter?

gsmacleod - 2012-10-23 2:45 PM Very excited with the newest addition to my bike room; 44-16 fixed as a commuter. Steel frame, I think somewhere around 30lbs with fenders and rack; getting used to riding fixed but so far loving it. Shane

grass.  I've not seen that in forever

It's so beautiful! (the bike AND the grass!)

OK, I use to live where you live and I cannot imagine.  Sure, for the most part it is pretty tolerable but I recall days, before we had the passes and needed to use coins still, just praying that my windows would be unfrozen enough to roll down when I got to the bridge.  I recall days going out to the car and the car being completely incased in ice.  I solved the problem with RemoteStart.  You solve it with a bike.  See why I am in Arizona?!?!  lol

Nice ride Shane!  What are the roads like on your commute and how far is it?  I'd love to give the winter commute a shot but I would have to ride on roads with no shoulder (and not great snow plowing...) for about 6k before I got to more reasonable road conditions. 

Nice bike! My husband rides to and from work...but it's the time change (and the need to ride in darkness) that has him spooked. For me it's the ice on the road. I can control me - but I can't control the cars. Enjoy!

I did part of Jason's workout tonight while my daughter had swim team practice:

1x600
2x300
3x200
6x100
12x50

I ran out of time after the 100s...now to either get faster so i can fit it in during practice or tell my daughter to wait for me a bit after. I liked it - please keep posting possible swim workouts!

I finished a half finally, under the official cutoff for the course, behind my goal. But considering my fitness, shape, training, and refusal to swim with better technique, I will take it.

I have a custom tri top that has Doughboy on Board, like the classic baby on board signs. With that, and a physique to match, I was recognizable enough for folks from bt and the blogosphere to say hi at just about every segment of this weekend, including meeting bt's twomoremiles at brunch and seeing him take the 3rd master clydes award. We had a very small get together Sunday evening, which was when most foiks were returning home.

This is a week long family and friends beach house vacation. We leave for home tomorrow. When I can actually upload photos with my desktop, I will put up a race report.

I registered for Eagleman 2013 as soon as it opened. My not-so-ambitious goal right now, is to do it under 7 hours. With an 8:45 on a much easier course, that will be serious improvement.

Right now though, I need to shake things up and change focus. I will always be interested in endurance sports, because it was the thing that finally got me moving to change. But I need to mix it up and get serious about weight loss, and strength training. Other than a half marathon that my wife and I are doing in December, I plan to make the next six months all abut something else. There is a certain physical fitness standard that I will need to meet for a potential career shift in 2013. I want to be there by my 41st birthday at the end of February, or darn close. And, I don't want to figure out how to run a marathon this slow, this fat. I want to get lean first, get faster, then start training longer.

I need to get strong, do yoga, add some arms, and slim the heck down. This doesn't typically make a normal person faster at SBR, but I am still so far out of shape, that any improvement HAS to carry over, and SBR is not my end. It is a means.

Thanks again for all the support. B2B is a great race all around. We love the beach here, and it has been a fantastic trip.

Great job Andy.  You really ought to hang out here more often.

As far as your journery...it doesn't matter what approach you are taking to get to your goals, the number one key is consistancy IMO.  Be consistant, and you will see results.

Great job on the finish!  My wife swam on a half relay and I had her on lookout.  Apparently, she was in a restaurant somewhere and saw you run by.  Her friend who was with her thought she had lost her mind when she jumps out of her seat with a mouth full of food yelling, "DOUGHBOY, DOUGHBOY!" 

lol, now that's funny.  You are famous Andy

gsmacleod - 2012-10-23 5:45 PM Very excited with the newest addition to my bike room; 44-16 fixed as a commuter. Steel frame, I think somewhere around 30lbs with fenders and rack; getting used to riding fixed but so far loving it.

 Shane

Nice fixie Shane. 
 
That is a big frame.  How tall are you?  I like the wheel tire combo.  Are those aero wheels?