bigDH's accountability training a.k.a Beer Drinker's Appreciation Society (Page 47)

kevinbe - 2012-05-10 7:54 PM

So I did not follow anyones advice.  I got on the road this afternoon.  I said this afternoon.  I have not ridden in the p.m. yet.  It was awesome to not be out in sweats and longjohns.  It's still in the 30's here in the a.m. and it is almost unbearable riding in.

Alright, so my goal was to go for a leisurly pace on 13 miler.  Instead, I realized for the first time that you could use the drop bars with great success and improve pace.  I rode the whole 50 min. except for the hills in "the drops"  wow what a difference.  My legs are sore.  It's hard not to work out.  I think I will throw in a swim week next week and run 3 small runs so that I do not have sore legs.  I think I can do intermediate and longer swims and work on form so that I can help my legs going into saturday.  I do not know what to do about the beer consumption however.  Hopefully, I can forgo a few days prior to run and carbo load so that I give myself the best chance at a pr. 

Go get em this weekend David.  At this point, I almost expect to read about you puking as you cross the line in your race report.

thor67 - 2012-05-10 9:52 PM

 Come on, I think Darren has set the bar pretty high, having the possibility of it coming out of both ends!

Dave, it is time to man up and get er' done! Just make sure your wife has he video running for proof!

Qua17 - 2012-05-12 6:57 AM

!  I've pulled my back.  Didn't do anything stupid.  Was just practicing transitions and had just stood up, shifted my weight, and BAM.  Lower back...  7 out of 10 for pain.  I'm icing it and I will get a message.  It feels better... 

I will go to the race and will do as much of it as I can.  Hopefully, it will be better in the morning.  

If I puke as I cross the finish life and the video goes viral on the web - no way am I taking it youtube.  

Qua17 - 2012-05-11 7:57 PM

!  I've pulled my back.  Didn't do anything stupid.  Was just practicing transitions and had just stood up, shifted my weight, and BAM.  Lower back...  7 out of 10 for pain.  I'm icing it and I will get a message.  It feels better... 

I will go to the race and will do as much of it as I can.  Hopefully, it will be better in the morning.  

If I puke as I cross the finish life and the video goes viral on the web - no way am I taking it youtube.  

Qua17 - 2012-05-13 12:46 PM When I get the computer back from my wife (it's mothers day after all), I will file a race report. But I wanted to let you in on a conversation I was having in my head between me, Thor and Kevin... So I'm going up this killer hill with 1/2 a mile left in the run and I'm searching for something to keep me going. all of a sudden, words of wisdom started popping into my head - imagine the scene from Animal House:

Kevin - puking in optional, finishing is required!
Thor - you know, a candadian could run faster!
Kevin - beer is only for those who finish
Thor - come on man! You run like people post in our group - slow and sporadic
Kevin - my mother could run faster
Thor - oh yea, my grandmother could run faster
Kevin - you want some cheese with all your whining
Thor - speed up, they are running out of beer
Kevin - yea - all they'll have left at the rate you're going is keystone light
Bluto - over? Did you say over? Nothing is over until we decide it is... (animal house)
Thor - I think that little girl is about to pass you...
Kevin - sure you back hurts. But it hurts more just to look at you

Thanks gentlemen for the kick in the ! Mission accomplished!

thor67 - 2012-05-14 6:07 AM

Great job Dave, eh!

Good to see you battle out a finish! Hope your back isn't complaining too much today! Loooking forward to read the race report! 

Please tell me you enjoyed a few pops after....hell even keystone light would have tasted okay after the race, well at least the first one!

 

cheers!!

kevinbe - 2012-05-13 11:07 PM

That's Post of the year honors right there David...B, C, D. 

I couldn't disagree more with Thor's analysis on Keystone.  I think I just threw up a little in my mouth.

Also looking forward to the report.  Really hoping you didn't get passed by the little girl, but if you did, I bet she was fast.

Having a hard time explaining why this is so funny to my wife right now and why I'm laughing so hard.

Cheers.

kevinbe - 2012-05-14 11:25 PM

Great Job David!  How is this compared to last years effort and time?  You have come a long way in the short time we've known eachother on BT.  Way to go.  Recover up, and start hitting the training for the next one.

Prost!

Qua17 - 2012-05-15 5:56 PM

Thanks Kevin for the encouragement and support.  I haven't crunched the numbers because there were differences in the course, distance, and the conditions (lack of sleep and temperature being the two biggest)... but I feel like I did much better this weekend.  Despite the cold, I swam faster.  Thanks to the million dollar bike, I rode faster and I was happy with the run despite the fact that I only started running in April... 

While I tried not to compare my time to others in my age bracket... I simply couldn't help myself.  I came in 15 out of 19 in my age bracket.  Yes - I am proud of my time.  But that - I'm not thrilled to be in the bottom quartile either.  So, I'm using it as motivation for improvement with the goal of finishing near the 50% by seasons end (I've got a OLY in September that ends with a lobster bake and beer - can't really think of anything that could motivate me more.

You sir on on quite the improvement streak as well.  I know that you've set a 3:30 goal for yourself and I know you have it in you to crush that goal if you run a smart race (the fact that you're not Canadian should mean more brain power).  How are your legs feeling as you ease off on your workouts?

Qua17 - 2012-05-15 6:56 AM

Thanks Kevin for the encouragement and support.  I haven't crunched the numbers because there were differences in the course, distance, and the conditions (lack of sleep and temperature being the two biggest)... but I feel like I did much better this weekend.  Despite the cold, I swam faster.  Thanks to the million dollar bike, I rode faster and I was happy with the run despite the fact that I only started running in April... 

While I tried not to compare my time to others in my age bracket... I simply couldn't help myself.  I came in 15 out of 19 in my age bracket.  Yes - I am proud of my time.  But that - I'm not thrilled to be in the bottom quartile either.  So, I'm using it as motivation for improvement with the goal of finishing near the 50% by seasons end (I've got a OLY in September that ends with a lobster bake and beer - can't really think of anything that could motivate me more.

You sir on on quite the improvement streak as well.  I know that you've set a 3:30 goal for yourself and I know you have it in you to crush that goal if you run a smart race (the fact that you're not Canadian should mean more brain power).  How are your legs feeling as you ease off on your workouts?

kevinbe - 2012-05-15 9:08 AM

The placing is what it is now, but it will not be the same in the future.  You've got the right attitude about that. 

Lobster and beer.  That's it right there.

Legs are good.  I did 6.2 miles yesterday, and had the foot on the accelerator for the first 3, then backed off.  Today I'm going to run 4 and try to run at 8:00/mi race pace.  Then I'm running 3 on Thursday at same pace.  We have a little heat wave rolling through that's supposed to be back to normal by Saturday.  My plan is to go out at 7:50-8:00/mi and sustain it.  In the past, I've went out way to fast (7:20-7:40's) and crashed.

Qua17 - 2012-05-16 7:22 AM

Good to hear that your legs are fresh and you're ready for Saturday.  3:30 or bust baby!

As your know  - to finish in under 3:30 - you need to average 8 minute miles.  I totally understand where you are coming from in terms of consistancy - but I want to offer two suggestions.  Consider running a negaitive split (finishing the 2d half faster than the first.  That will keep you rested for a strong finish.  You want to shoot for 3-5 minutes faster in the 2nd half.  A lot of people have used negative splits and they are great for people who start off too fast.

I might also think about breaking the race up into thirds - with your running getting progressively faster.  When I coached CC I spent tons of time working with my kids because they would go out too fast and then not know what to do to recover in the middle so they could set themselves up for a pass at the end  So for the first 8 miles - think about what your pace should be and start out slow - perhaps as much as a minute slower per mile - although I might shoot for 30 seconds per mile so you don't have as much to "make up" (you will only have 4:30 minutes to make up).  Then run the next 9 miles at a pace close to 8 and finish the last 9 miles around 7:30 or faster.  Leaving some in the tank will really pay off in the end.  Good luck and I'll be thinking about you!

kevinbe - 2012-05-15 11:40 PM

Great thoughts, but it's not how I trained.  8:00/mi or bust!

Qua17 - 2012-05-17 7:07 AM

Qua17 - 2012-05-17 3:01 PM

Just wanted to report that I had a kick workout this morning!  To keep my 3x per week bike workouts going, I squeezed in a bike workout less than 12 hours after my last one.  Then I hopped in the pool with the goal of doing a time trial to see where I stood for my upcoming OLY in July.  My goal for May had been to reach a 2:20 per 100 yard average.  Today - I swam 1000 yds with a 2:04 average.  My new goal is to get it below 1:55 for the race.

Just wanted to thank you Kevin for the inspiration.  With about 6 laps to go, I started to falter... and I thought of you pushing it to the limit this weekend during your marathon when you "bust 3:30" and I tried a little harder.  Many thanks!

Also wanted to say that I tried two amazing beers last night.  Heady Topper by the Alchemist Brewery might just be the best tasting imperial IPA I've ever had.  Incredible.  I'm not sure if they distribute out west/up north but it is worth a look.  I also enjoyed a beer from a new brewery in VT called Lawsons.  Made with three types of hops - it was so complex because you could taste the subtleties of each one.  Awesome.  And considering my time this morning, just goes to show that some quality barley pops can help fuel you!

Good luck this week Gentlemen!

kevinbe - 2012-05-18 8:17 AM

Congrats to 2:04.  That's awesome improvement.  The Imperial IPA sounds fabulous, and I WILL look into it.  Thanks for the info.