Dirk's Junkie group - CLOSED (Page 52)

Warren, I will try my best not to win my AG....by being on the overall podium.

As for your race question.  I didn't comment earlier because I agreed with Dirk.

The 56 mile bike leg the week before is a fine workout for someone who is 1 week away from a 70.3 race.  It sounds like you'd prefer the half, so do it.  I see no real conflict between the two races unless you were planning to do a bike focus up to that race.

since you are a triathlete, I suggest you carry on with a HIM training plan and throw that race in.  7 days to recover from a hard 56 mile bike ride is plenty of time.  Plus, with ice cream...you will be fresh by the next morning!

But only if you have your rocket fuel ice cream.

Dude, what up with this?! First I'm supposed to drink chocolate milk after a workout, then I'm supposed to eat ice cream? Any other advice you should pass on? Perhaps an egg McMuffin before the race or an omlette in T2?

Warren - I would do the 70.3, but I have no idea what I'm doing. Do with that what you will!

John

Thanks,  my decision is made.  I will be doing a bike focus but within a total triathlon schedule.  We are hoping to podium - the swimmer is a beast and the runner should be around 1:25, so if I can bike ok we have a shot depending who shows up of course.  My plan is to keep running as many days as I can all summer, all at easy pace.  The bike will be more intensity but intervals mixed into long rides as well.  I figure having great bike fitness can only be a good thing for a half - it worked for Lance!

The current flavor I'm working on is Red Sox Fenway Fudge.  Something about all the chocolate mixed in with the ice cream works for me.

Thanks, more votes make it easier to justify! 

How about fig newtons on long rides?  Love those.  Also on the serious side, flat coke during the run of long course event is amazing.

Hahahaha - It's amazing that all this "bad" stuff that's okay when you use it under the right circumstances. I'm having to relearn everything I knew about nutrition. I love it.

I'm thinking about doing a HIM on Columbus Day weekend (Oct 7th I think)... I have the swim distance down - Did that on Monday. I'll have the run down by May, I just have to learn to bike 56 miles...

Oh and find the $250 entry fee...

Fortunately, it shouldn't fill up until later in the summer, so I have time to make the decision!

J

How about this...Get Chocolate Ice Cream and call it frozen chocolate milk. 

We got ya covered!

Work the bike hard this summer for your half.  For both you and Warren I need to give my speil about triathlon running.  To run well in a triathlon you need to both: a) be a good runner.  and b) be a good cyclist.

If you can't run 13 miles, you sure can't run 13 miles in a triathlon.  However...if you can't bike 56 miles, then you won't be able to run the 13 miles either way.

So for both of you I'd say to keep the run fitness at a reasonable level, but focusing on the bike isn't a bad idea unless it stops you from running.

The good news about cycling, unlike running, is that you can get your fitness from a few super workouts each week.  There's no reason you can't go out on Saturday and get more than half your weekly bike mileage in.  Or 60 or 70%.  This can leave you with a lot of time to run.

Warren...one comment about your cycling plans.  Half Ironman does not require bike intervals.  Honestly, I think you need 1 long ride per week of 60+ miles and another 2 tempo rides.

When you can 'tempo' ride the whole long ride, you are ready.

I'm glad to hear that you're doing the HIM.  I don't have any doubt you'll be ready to go solo at that race.  Your determination the past couple of months for your running has been a pretty stellar example of committing to a process Jeff talked about all last session.  I think this very determination will be what will prove you a strong athlete in the HIM.

BTW, my flavor for the day was Red Velvet cake with a chocolate chip cookie dough ice cream chaser and then come home to some homemade "ultimate" chocolate chip cookies.  Today is amazing!

Finally getting to this post. Great! I'm jumping on the bandwagon.

Been down and out with the stomach flu for a few days but I think it is moving on. Hopefully I have run through all the sick germs now. Teaching preschoolers 4 days a week leaves me exposed to a lot of germs!

I think I've caught up on the group. You guys are killing me with all of the talk about ice cream! I made a green smoothie with kale and frozen fruit the other day that was the same consistency as ice cream. Does that count .

Warren, glad you decided to race the HIM.

Jeff have fun at your race this weekend. I want all the details on how your bike performs.

On a related note to the running link, I just got a copy of "The Little Red Running Book" on my kindle. I get one free borrow a month and this month I picked this one.  It's a book of something like 250 running tips, and I got to probably 30 last night.  At this point, it completely jibes with what Jeff and Dirk have been preaching.

I have really completely changed my views on running this season, and even if it doesn't make me a faster runner (which I imagine it will), it has made me a happier and healthier runner.  The getting faster part for me is a welcome side effect, but I really want to stay healthy so I can keep going out there. 

Last year sitting on the running sidelines is not something I want to repeat any time soon, if it's within my control.  Thank you, thank you, thank you, Jeff and Dirk, for starting me down this path.  An old dog can sometimes learn from the youngsters!

Hey Dirk!  We are YOUNGSTERS! 

Thanks Warren!  Ice Cream for you!

How many people can ever imagine that it's true that you can enjoy running?  That it can be easy and invigorating?  It takes a heck of a lot of consistent investment, it takes patience, and it takes giving yourself permission to run easy (no it's not being lazy and it's NOT junk miles). 

I can't tell you how much of a charge it is to me any time someone has this breakthrough.

I got a similar charge yesterday when a man at the Y asked me how my shoulder was and began to tell me how much of an encouragement I was to him.  Despite the fact that we don't know each other, he had seen me every day before surgery, and he went on to explain how he noticed me there right afterwards, still there every day not missing a beat (He must have missed the 3 weeks I was gone).  He ended by saying that sometimes people don't realize how much they touch someone else with their example.

I don't think I deserve a commendation for being compulsive...but at least the man was encouraged.  That made me feel just about as good as Warren and Matt and others finding my advice useful.

Great comments Jeff.  It's funny that the FIRST tip in that book is this comment - "There are no such thing as junk miles".  Way cool.

And I never, ever, would have imagined I'd get to the place where I love running.  My wife is a life long runner and I always chided her about it.  My line was - running isn't a sport, it's PART of a sport.  Now she just laughs and tells me watch what you say since it may come back top haunt you!

Where do I pick up the ice cream?

Got a quick and probably dumb question about my workout today from Jorge's cycling plan....

5x1' (1' Rest@ 68-73% FT) as 1-4 set @ 106> % and last one got as bit harder if you can + 15' @ 83-87%       I'm confused if I am taking a 1' rest after each 1' at 106% or if I ride 4 min hard then take a 1' rest.

This is an extremely nice sentiment - you should feel quite proud of it.

Hello everyone - I haven't posted in a long, long time.  I'm still here and working out and lurking the forum every now and again.  I had a rough time for workouts in late January and February - sick for a week, injured for a week, my wife had surgery, and then I took my family to New York for vacation.  I got to run in Central Park, though, which was AWESOME.  I'll post more detail about that in the near future.  My workout volume was down for a few weeks and I had to re-configure my plan.  As of a couple of weeks ago, though, I was 19 weeks from my 'A' race, and I'm back on track.  I think I'm still in good shape to make a run at it, but it will be much more of a stretch to have the podium finish I've been coveting.  Alas, I'm back and chugging away.

I'm in my base 2 plan, so still a lot of aerobic endurance, but ramping up my muscular endurance through tempo runs and bikes in zone 3.  Soon the Z4 and Z5a work begins.  By the  way, I have to make a plug for Joel Friel's book, "Your Best Triathlon".  It's the most comprehensive source I've read about tri training (and I've read an embarassing amount of stuff).

I'm also quite jealous of all of the races that you are each doing.  I am anxious to see the results of my work over the winter, but I'm holding off until my first race in May.  All of your results are inspiring to me.

Curtis

Ultimately you will need Dirk's confirmation on this.  I can see why you are confused as it seems ambiguous.

Whenever I see intervals written out the first number is usually the number of repeats and the second number is the time or distance.

So 5x1' would imply 5 repeats of 1 minute duration.

But that type of interval wouldn't make sense for triathlon training, especially not for a winter program.

So I am wondering if it doesn't mean 5 minutes followed by 1 minute of rest.  Where the 5 minutes is 106% of FTP and the 1 minute of rest is at @70% of FTP.  Since FTP is the power you can average over 20 minutes, doing 106% of that for 5 minutes is reasonable.

But then the number of repeats isn't really specified, just implied by the verbage...ie. do the first 4 at the 106% then on the fifth one go as hard as you can.

But the way it's written, technically seems to say that you do 1 minute hard then 1 minute rest 5 times.  Then 15 minutes of 'tempo'.  That only makes for 25 minutes of riding and I doubt that's the whole workout.

Just know that I'm shooting in the dark because I don't know any specifics about Jorge's cycling program.

Curtis, glad you checked in.  I've been missing you and feared we had lost your involvement.

I don't want to elevate the mentor group's importance above the rest of life, of course.

Looking forward to more detail about your Central Park run.  That's one of those places that everyone knows about and a lot of us never have seen.

Thanks. Now I don't feel so stupid . There is a 20 min warm up and 5-10 min cool down so that works out for the whole workout time wise. I'll go with that since I'm already half way through the warm up LOL!

Yes, for this workout you would do 5 repeats of 1 minute hard, 1 minute easy.  And the fifth interval you push a little harder if possible.

Jorge’s plan has 3 main rides per week, and this block of the plan has 2 days with short intense intervals (the other one this week has 10x30” intervals), and 1 day with longer intervals.

mambos - 2012-03-09 10:58 AM

trigal38 - 2012-03-09 10:02 AM

Got a quick and probably dumb question about my workout today from Jorge's cycling plan....

5x1' (1' Rest@ 68-73% FT) as 1-4 set @ 106> % and last one got as bit harder if you can + 15' @ 83-87%       I'm confused if I am taking a 1' rest after each 1' at 106% or if I ride 4 min hard then take a 1' rest.

 

These are always the fun workouts! Bust your bum for several sets then they expect you to go even harder! At what point does 110% become enough Oh the things we enjoy!

But this one goes to 11!

So glad it was 1' hard/1' easy. I don't think I could of held on for much more than 1' min hard at a time today! Lost a few pounds from the flu and the whole time on the bike I was STARVING!!

Of course all I could think about was chocolate ice cream.......

I ran a minute a mile faster today because I was thinking about that.

John

You earned some ice cream in my book...even if it was only because you were posting while riding your bike.

Next time I see someone comment along the lines of "you aren't a good athlete you are always on BT and never training" I'm going to let them know about you!

I haven't been doing early mornings yet, but I'm about to make the switch as our weather improves.  How long have you been at it?  I always take a few weeks to acclimate again to early workouts.  I try to eat a little something before I go out, but that doesn't always work particularly if its a run.  I always drink plenty of water water before I go out though.  After a sleep you're pretty well dehydrated.  I am sure to eat plenty when I get back from the workout.  That amount you ate doesn't sound like enough to me, but I do have high caloric requirements.  I usually get a good 600+ calorie breakfast in after a workout.

You absolutely have to go to bed earlier if the 5 AM time doesn't give you whatever you require for sleep.  I will be in bed and lights out by 9.  My wife is a super early to bed person, so this works fine for us.  I also fall asleep before my head hits the pillow, so I get my 7-8 hours that way.

I wouldn't overdo the coffee, though a cup or two is ok I think.

As far as the motivation problem, that's a tough one.  I just decide its gonna happen and then it's settled.  But I admit when I hear the rain outside and it's a tad colder, I've been known to pull the sheets up and blow it off.