Evondo's Group - CLOSED! (Page 46)

I think I just figured it out......

LOL awesome Todd, between you and Nicole it's a close toss up for best stories

Since everything seems to be well covered here, I'm around for moral support if needed



Edited by evondo 2010-01-14 12:33 PM

Fence posts?

Crazy no but I'd suggest looking a what you want out of each of those races, is it to complete the distance? Set a PR? For most people I recommend only 2-3 A races which are what your season revolves around.  If your expectations at the other races are just to do them for fun and it does not sacrifice your training for an A-race, have fun with it.

As Kim mentioned timing within the season is also important, you don't want to be doing a 1/2 marathon PR a month before a marathon but doing a 1/2 marathon as a training run for fun and tack another 6+ miles to the end of it and you've covered your marathon training.

Another commonly overlooked aspect of racing a lot is the mental drain coming off of a PR race and the post race blues that can likely follow. The longer and more important the event to you the longer it takes to return to normal.

Todd, that might just beat my crapping in the cornfield story.


And Eric, I don't want kids, remember?  Fence posts are totally safe.

Haha... Not sure how you find time to train with 4 kids under the age of 5. I worked at a day care the past 2 summers with 4 and 5 year olds and I was drained at the end of the day... there's no way I would be able to have done any triathlon training.

As a fitness fanatic I don't think that you are overly ambitious. If anything it is a great goal for the year, but not knowing exactly how many of each and the time frame, makes it a little hard to predict . I think Eric just responded in making a few of them your A races. Muscle soreness from resistance work outs (i.e- the one who can't type because the 'Xtreme Fitness" crazy beeeeoooootch kick her tail) type of soreness happens, and it happens to anyone who works out. Experienced body builders still experience muscle soreness from weight lifting to the twice a year newbie who tries to proof something. Nevertheless, you can combat or alleviate the recovery process by drinking a protein drink or recovery drink following any kind of strenuous activity; from running, cycling, playing vb, etc, recovery drinks will help build up the broken down tissue and will alleviate the soreness. Drink some!As far as what everyone else wrote: ditto- COLD ICE BATH- one of the best; plenty of REST(SLEEP 7 TO 8HRS) anyway, same as what everyone wrote. BTW- I am sore too! from Monday's resistance w.out, but a good soreness- usually leaves after 72 hrs but the bad part is that there has been another workout prior to the 72hrs = more muscle soreness- consistency!!!ciao!

Eric,What is your nutrition for a HIM race day like or Full Iron if you have done one? How many bottles and of which kind (gel. endurox, heed), how much do you consume? do you take anywhere from 300 to 375 calories per hour? do you take endurolytes (or something similar) for cramping?What products have you been using? i.e- hammer? In your transition bag for bike, what do you have in it? I know you want to be taking something on the hour as far as nutrition but have also read that you can take in every 15min on the bike and run?As you can see, little overly anxious about what crap to start taking in now before race day comes.Thomas

Edited by golfpro 2010-01-14 1:18 PM

I believe that simple is better when it comes to nutrition/hydration. Before I tell you what I do... I recommend you start trying things in your longer workouts to see what works best for you.  Then, more importantly, try out what works in normal training during a shorter race and/or a race day simulation workout.  Just cause it works in a workout does not mean it'll work during a race with nerves and possibly higher HR. 

The reason I say find what works for you is everyone is different, I have a friend who did Longhorn with me and drank 1x16oz bottle water on bike, ate 3 fig newtons and sipped some water on the run at aid stations and he was completely fine. On the other end of the hydration spectrum is me... 2x16oz bottles to start with on the bike (1 water / 1 gatorade) and 2.5x24oz bottles from the aid stations on the bike alone, run I hit nearly every other aid station for some water. Nutrition on the bike for me is 2 packs of shot bloks (400 calories total) and on the run I use nothing.

Hi Eric,Thanks for your prompt reply Eric. We'll see how it goes as saddle time and runs increase.TT

Just finished week 4 of Jorge's winter bike program last night.  I was dumb enough to look ahead to week 5.  OMG!  That dude is insane.  I foresee some hurt coming.

Question:  Does anyone work on their pedaling form?  When using the trainer what I have been doing during cool down (I hate cool down's...I get bored and cold) I have been unclipping one foot and working on a smooth stroke.  I last about 30 secs, move to the next foot, then both feet clipped for 30 or so, then repeat.  I do that for most the 5 minute cool down.  Wondering if there are any other drills folks might do?

Ken is an only, I have a brother and a sister, neither of them are having kids (they are older than me) so we could have more and still be covered.


MUCH to do today and I don't think exercise fits anywhere.  I am going to be optimistic and take my running shoes with me, we will see.
The Mama I am going to be with has had an even more difficult week.  Women fundal measurements during pregnancy generally = number of weeks pregnant.  At 32 weeks she is measuring 42 weeks and the baby is breech which also has them concerned and her very stressed.
Most of the ladies are leaving today to go to CT, I leave early tomorrow morning.  I had somewhat of a revalation this morning that maybe this trip will be easier than I have been assuming, I feel calmer which is good I think.

Last night after having accomplished all the tasks of a Mama with 5 children in various activities I was trying to decide whether to have a milkshake (chocolate chip peanut butter) or ride the trainer.  It seemed like either or for whatever reason.  I decided to do neither.  Then as I sat folding laundry the trainer was just righ there and it just seemed silly not to get on.  After I was hungry but instead of the milkshake I wanted I had a banana covered in peanut butter.  Victory!

I forgot that you and Ken had a house full too!

I am glad you are feeling better about the trip.  You and your friends are great people.  Everyone deserves to have friends like you and they are not always easy to come by.

Awesome job overcoming the need for a milk shake and going with the banana and peanut butter instead.

Happy Friday all!  Good luck to everyone racing this week!  Post your race reports as soon as you can!

Agreeing with Nikki on this one.

Be safe traveling!

Not this teacher; I'm teaching a course this semester that meets 4-9pm on Friday and all day Saturday for three weekends.  It starts tonight.  It's actually fun once I get into it, but today is the zenith of dread.

That does not sound fun.  I like my weekends too much and this one is a long one...we get MLK day off.



Edited by hippotude 2010-01-15 11:49 AM

Grouch alert!  Grrrrrr.  I'm working in Europe next week and just found out I have to leave Saturday night instead of Sunday night as planned.  Totally throws off my weekend plans.  And, because most of the hotels don't have pools or fitness centers, I usually make those weeks run focused.  No problem there, but the Garmin had to go back for repairs so I'm going to have to pay attention on the runs or risk having to flag taxi's to take me back to the hotel when I get lost.  (happened more than once.)

In the greater scheme of things, none of this is a tragedy, just hate giving up my Saturday night plans.  Oh well.  Good luck to all those racing.

Good Luck to everyone racing this weekend...

Happy Friday everyone. I took a little hiatus from the group after being informed of my companies reorganization and subsequent job loss. I've gone through an emotional rollercoaster over the past week but I'm back on track. I must say the the workouts have been awesome the past couple of days and it really helps to clear my head. Hopefully I don't spend too much time in the gym and ignore my job search...I need to find a job so I can pay my entry fees in addition to my mortgage.

It's gonna take me a week to read through the pages of postings I've missed. You guys are maniac posters.

So sorry to hear about your job loss.  Hopefully this means something better will come along!

Big weekend for a lot of you.  Hope everyone's race goes well and can't wait to here how everyone did.  Remember, run your own race!!!!

For the rest of us stuck in crappy weather land, I did a treadmill workout that I thought I would share in case anyone was looking to mix it up a bit.  Course, your speeds would vary.  Um, suppose I should look up how long a lap is on my treadmill.  OK, 1/4 mile.

Start at .5 incline
WU 5 mins at 9.5
4x 1 [email protected] Rest 9.5
1 lap x 2.0 incline 9.5 pace
1 lap x 3.0 incline 9.5 pace
1 lap x 4.0 incline 9.5 pace (right about here was when I was toying with puking or quiting)
CU 9.5 We'll call it a cool down for giggles. It was about a 9 minute cool down. I was going to run until I hit 4 miles and then I am like, while it is just 2 more minutes to hit 40 minutes so I kept going.

So, to give you an idea, outside on a regular flat road a 9.5 pace is roughly zone 3.  It's not an easy yet not hard pace for me.  One I could probably hold for 6 miles with no issues.  8 is tough for me and I can only hold it for short distances and I do not normally run under 9.

Things to focus on is staying relaxed and breathing easy (you'll be breathing hard, but if you think about breathing easy it is just focusing on staying relaxed).  Make sure your hands are nice and relaxed, your not tightening your shoulder muscles holding them up.  They won't fall off, keep them relaxed.

I actually wanted to throw a 5.0 incline in there but couldn't handle it.  Maybe if I had lowered back to .5 in between?  I might repeat this one periodically and start to increase distances of my interval, but keep the rest the same.  So two laps interval, 1 lap rest.  Although a 9.5 "rest" is really not bringing my HR down and that was intended