kenj - motivated triathletes in training - CLOSED (Page 46)

CyborgQueen - 2012-02-05 11:46 PM

Put me in jail...

I committed COMPLETE Gluttony today. NEVER gonna let that happen again this year....

Strangely, after I had my second cup (I had about 10 oz total, so that's not TOO bad) of soda, I started to feel sick...I normally do NOT get sick after drinking soda.  I guess not drinking soda in a long time makes a big difference. Ate way too much cheese and cookies today though.

On a good note, I did a smokin' fast (for me...I think the last time I hit 16 mph avg was in June or July) 28 miler ride today...thanks to the old geezers, er old farts, er  people older than me (I was the only girl, and the only one younger than 45), that went pretty fast. I will be hanging out with them for frequent bike rides because they really helped me a lot with trying to catch them/speedwork.  If only they would not do snot rockets, squeeze out all the sweat from their Halo sweatband (o.m.g. that's so gross).    While I do many training rides alone, I find I do a lot better with long rides or speed rides group of people...that's how I get better.

 

Hope everyone had a good Superbowl event!  I'm sure my Jersey peeps are happy...*fyi..NY Giants are BASED in Rutherford, NJ* 

abake - 2012-02-08 1:10 PM

the race is on Sunday, so my goal is to finish by Tuesday...

All joking aside, I'm a slowish runner (my half marathon PR is 2:38 which was set in September 2011 at Quad Cities Half but I do feel confident that I could break that now, just not at this race. It's a Rock N Roll event, so I am expecting shoulder to shoulder and lots of weaving in and out.  Plus the temps will be quite a bit warmer than what I am currently training in, so it's anyone's guess what the day will give me. I will be conservative and guess it will probably be a 2:40.

This is my annual Girls Trip to Tampa --- a friend has a winter home down in North Tarpon Springs and some of us fly down for the weekend and unwind with a half marathon, LOL.  then there are margaritas!

MarlaS - 2012-02-08 2:40 PM

Hear you on the snot rockets that head directly to you. Funniest thing I've ever seen, though, was a guy peeing on their bike in my race last October, knee pointing out 45 degrees, foot off the pedal, looked just like a dog... we were going in opposite directions, so had a great view. Surprised I didn't ride off the road laughing.

(and if your definition of gluttony is only 10 oz of soda w/ gobs of cheese and cookies, you're not nearly as bad as you think you are...though a cheese and cookie sandwich chased with a shot of soda would make my stomach turn too)

MarlaS - 2012-02-08 2:37 PM

If you're slowish, then I'm crawling... sounds like a great weekend, though. Sometime I'd love to do sherox Bermuda - wouldn't that be a blast? Hmmmmm.....

robingray_260 - 2012-02-08 2:48 PM

This sounds like an AWESOME trip! I would love to get away from all this snow here and see something green and actually have some skin (besides my nose) exposed to the sun! You will have to let us know how you like the rock n roll event - sounds like fun but if you are spending the entire time trying not to get run over then well that dampers things a bit.

abake - 2012-02-07 8:44 AM

Sneaking in on my work computer to check in on the group. Will get caught up on threads on lunch hour.

SMACK TALK TUESDAY - Got out at 5 this morning and met a neighbor for a nice run. She is 20 years younger than me and faster, so I had to take walk breaks. I hope she can meet up more often, I might actually get a little faster at running.

Meulen - 2012-02-07 8:59 AM SMACK TALK TUESDAY???? lol - I worked till midnight and got up at 4am for second day in a row now. Did my short core workout at 4am and went to work. Work till 4pm today and then Computrainer class tonight at 6:30! I'm contemplating going to the pool after that, but I'm afraid I might be exhausted by then! LOL Admittedly, I'm having trouble staying awake right now!! hahaha!

kenj - 2012-02-07 11:08 AM Great work guys! Rare rest day for me, workouts have been a bit flat lately, plus I had to travel early this morning so the timing was good.

shake-n-bake - 2012-02-07 2:40 PM

Oh no...Was it??? Yes it was first time in the pool this year..Not to bad of a start, 2:06 per 100 average, times to come down, I can already feel my lats..Bring on the afternoon for the run. Check back in later..

Keep up the nice work guys and gals..

abake - 2012-02-08 1:10 PM

the race is on Sunday, so my goal is to finish by Tuesday...

All joking aside, I'm a slowish runner (my half marathon PR is 2:38 which was set in September 2011 at Quad Cities Half but I do feel confident that I could break that now, just not at this race. It's a Rock N Roll event, so I am expecting shoulder to shoulder and lots of weaving in and out.  Plus the temps will be quite a bit warmer than what I am currently training in, so it's anyone's guess what the day will give me. I will be conservative and guess it will probably be a 2:40.

This is my annual Girls Trip to Tampa --- a friend has a winter home down in North Tarpon Springs and some of us fly down for the weekend and unwind with a half marathon, LOL.  then there are margaritas!

MarlaS - 2012-02-08 2:37 PM

If you're slowish, then I'm crawling... sounds like a great weekend, though. Sometime I'd love to do sherox Bermuda - wouldn't that be a blast? Hmmmmm.....

gator22 - 2012-02-09 5:00 AM You ladies cannot be slower than I am! I have abandoned the elliptical as I do not seem to be getting anything out of it. I started walking at 4:30 am, with the hope that my back would loosen up to run eventually. It is better than the elliptical, but I haven't run a step yet. Match my 15:00/mile if you dare

shake-n-bake - 2012-02-09 8:22 AM

	52m 5.00 miles 10m 24s/Mi	Avg HR: 156 Max HR: 183
1:00 PM
Equipment:	Brooks Ravenna 2

Warmup: 10 minutes /1.20 miles HR Zone: 1RPE: 3-4 Warmup at a slow and easy pace. Main Set:42m /5.00 miles Set #1 30m / 3.53 miles Strength Intervals: 5x3' on 3' rest Run these intervals in heartrate zone Z3-4 Set #2 12m / 1.45 miles Endurance HR Zone: 1-2 RPE: 5-6 This is an endurance run on a course that is flat or with gentle rolling hills. Still some pain in left foot...Didn't meet the 6.20 miles however I put the time in. Warmup @ 10:00 min pace Interval set: 1-3:00 min @ 8:23 pace 171hr 2-3:00 min @ 8:06 pace 169hr 3-3:00 min @ 8:09 pace 170hr 4-3:00 min @ 8:24 pace 171hr 5-3:00 min @ 8:04 pace 171hr All 3 min recoveries were walking. Set 2 was 12 min running /walk combined to keep Heart rate in Z1-Z2 range.

	30m 1475.00 yards 02m 02s /100 yards
4:30 PM

Warmup: 550 yards Pace: 02m 13s /100 yards + Swim the warmup in your warmup pace zones, after the warmup distance is completed, continue right into your main set. Main Set:15m /850 yards Set #1 15m Endurance Pace: 02m 12s - 01m 57s /100 yards Freestyle at Endurance pace, try to keep going without breaks and use regular "active recovery" strokes of 25 to keep moving. Cooldown: 300 yards Pace: - 02m 13s /100 yards Freestyle at recovery pace *Had a decent swim was able to go no stop the entire time*

30m

Strength training was right after my swim workout today.Single leg lunges were performed with a medicine ball with a twist.. 3 x12 on each leg for lunges/step ups.

Exercise	Sets	Min reps	Max reps	Min Wt. (lb)	Max Wt. (lb)
LEGS Single Leg Squats	6	12	12
LEGS Step Ups	6	12	12
GENERAL KB Two Hand	4	12	12	44	44
CORE Prone Planks	3	60	60
LEGS Ball Leg Curls	3	15	15

Here's my smack talk Wednesday Workout!!!

The finish line is just the beginning of a whole new race. -Unknown

 

CarlaLThompson - 2012-02-09 7:14 AM

Gator22 - DISQUALIFIED!   You stated, and I quote, "...I haven't run a step yet..." which technically means that you WALK a 15:00/mile... which, according to the "Run Book" does NOT qualify this as a "Run Pace" and is therefore "Disqualified"!!!  Now, if you were running and that were your pace, that would be different... because "I" have actually been in a "Running-like-motion" and only moving 15:00 min/mile.  So we would have been tied.  Check back in when you are in a "Running-like-motion" and post up your pace!!! 

BUSTED!!!!  I was considering posting my "running in a walking boot time" but I think I will pass after reading Carla's smack talk to Kirk

 

shake-n-bake - 2012-02-09 8:22 AM

	52m 5.00 miles 10m 24s/Mi	Avg HR: 156 Max HR: 183
1:00 PM
Equipment:	Brooks Ravenna 2

Warmup: 10 minutes /1.20 miles HR Zone: 1RPE: 3-4 Warmup at a slow and easy pace. Main Set:42m /5.00 miles Set #1 30m / 3.53 miles Strength Intervals: 5x3' on 3' rest Run these intervals in heartrate zone Z3-4 Set #2 12m / 1.45 miles Endurance HR Zone: 1-2 RPE: 5-6 This is an endurance run on a course that is flat or with gentle rolling hills. Still some pain in left foot...Didn't meet the 6.20 miles however I put the time in. Warmup @ 10:00 min pace Interval set: 1-3:00 min @ 8:23 pace 171hr 2-3:00 min @ 8:06 pace 169hr 3-3:00 min @ 8:09 pace 170hr 4-3:00 min @ 8:24 pace 171hr 5-3:00 min @ 8:04 pace 171hr All 3 min recoveries were walking. Set 2 was 12 min running /walk combined to keep Heart rate in Z1-Z2 range.

	30m 1475.00 yards 02m 02s /100 yards
4:30 PM

Warmup: 550 yards Pace: 02m 13s /100 yards + Swim the warmup in your warmup pace zones, after the warmup distance is completed, continue right into your main set. Main Set:15m /850 yards Set #1 15m Endurance Pace: 02m 12s - 01m 57s /100 yards Freestyle at Endurance pace, try to keep going without breaks and use regular "active recovery" strokes of 25 to keep moving. Cooldown: 300 yards Pace: - 02m 13s /100 yards Freestyle at recovery pace *Had a decent swim was able to go no stop the entire time*

30m

Strength training was right after my swim workout today.Single leg lunges were performed with a medicine ball with a twist.. 3 x12 on each leg for lunges/step ups.

Exercise	Sets	Min reps	Max reps	Min Wt. (lb)	Max Wt. (lb)
LEGS Single Leg Squats	6	12	12
LEGS Step Ups	6	12	12
GENERAL KB Two Hand	4	12	12	44	44
CORE Prone Planks	3	60	60
LEGS Ball Leg Curls	3	15	15

Here's my smack talk Wednesday Workout!!!

The finish line is just the beginning of a whole new race. -Unknown

 

CarlaLThompson - 2012-02-08 9:27 PM

Meulen - NICE!  I love people that get up at 4am!!!!!!  I am "behind" on my training this week... poor choices with respect to staying up late plus trying to have a tiny social life.  I think I prefer to turn in at a decent hour, wake early and get my training done!

Way to get in your training!  Keep posting 'cause I am motivated reading this! ~Carla

CarlaLThompson - 2012-02-08 11:23 PM

SMACK TALK Wednesday - Ran well today! Doing what I call "Speed Bumps" (ie.  Increasing speed... bumping up the pace!)  I usually run at 4.7MPH on the treadmill... today's 5 min intervals were at 5.5MPH/ 10:58 pace - 4.94miles covered in 1 hour. 

1hr Treadmill Run as:

w/u:  5 min  
m/s:  7 x [5 min Speed Bump, 2 min walking recovery]
 c/d:  5 min (slightly higher than normal @ 5.0 MPH instead of 4.5MPH)

Garmin Link: http://connect.garmin.com/activity/148215061

CarlaLThompson - 2012-02-08 11:23 PM

SMACK TALK Wednesday - Ran well today! Doing what I call "Speed Bumps" (ie.  Increasing speed... bumping up the pace!)  I usually run at 4.7MPH on the treadmill... today's 5 min intervals were at 5.5MPH/ 10:58 pace - 4.94miles covered in 1 hour. 

1hr Treadmill Run as:

w/u:  5 min  
m/s:  7 x [5 min Speed Bump, 2 min walking recovery]
 c/d:  5 min (slightly higher than normal @ 5.0 MPH instead of 4.5MPH)

Garmin Link: http://connect.garmin.com/activity/148215061

abake - 2012-02-09 12:26 PM

I am digging all the SMACK TALK in this group! Talk about a bunch of motivated T.I.Ts!

My Thursday workouts will be kind of bizarre and strange --- I am an extra in a commercial for a local tri series. The RD is a friend and he landed a cable/internet company as a sponsor. There are about 20 triathletes lined up to be in the commercial. There are two races coming up in April and the RD wants to really promote this as a great beginners race. So to cater to that demographic, I am leaving the carbon tri bike at home and taking my mountain bike and wearing just regular shorts and shirt as opposed to tri kit. He thinks he has lined up someone with a beach cruiser, which should be a riot. I don't know if they are planning to go out on the road to shoot footage or how this will be accomplished.

abake - 2012-02-09 12:16 PM

V... nice job, especially since you had to run on the dreadmill!