Evondo's Group - FULL (Page 55)

The only thing that sucks with Eric being PacMan is when he gets the Power Pellets he will get chase us  down in no time flat.

A little teamwork by the Ghosts, and he won't have a chance to gobble up them damn power pellets!  Besides, a well placed Louiseville Slugger to the knee will slow him down a bit! lol! ohhh, "Hurt's don't it!"   Speedy-speedster...

LOL, I'm guessing you want to do this after the Tejas relay then?

No worries, you don't need a working knee to swim fast... Just pull, no kick and you will still be first out of the water... lol!  I am seriously excited about the relay!  I am shooting for my fastest run since I was 19 or 20... I would say 18, but I was running sub 6's consistently then... not there these days.  It will be fast and fun!
 


Edited by Tri_n_2_b_fast 2009-04-22 3:03 PM

How about if I don't come out of the water first you have the Slugger ready then? I'm pumped, will be my first tri relay and first time where I can just kill the swim!

Enough relay nonsense... you guys have only 3 more days till race day time to focus!

Happy Almost-Rest Thursday!!!

I wanted to post last night, but I was too wiped when I got home to do another other than eat, shower and eat again.  I ran my first sub-8 min mile last night!!!  7:54!!!  And for as much of an a$$ kicking as I gave myself last night doing intervals, my legs feel astonishingly great today.....thank you, compression tights

Damn girl, great workout you were hauling!

Glad the compression tights are working their magic for ya

Wasnt there some debat on how these are supposed to fit? Werent you going to show us how much compression they should have for proper recovery benifits?

Man that is just going to be scary fast.

Haha....I think you've been hanging out with Justin too long

The thought of how well things could go for us is Super Motivation for me this weekend!  I wanna have a great couple races these next two weekends...but now that the relay is out there...  I REALLY wanna just crush that run like no other!  Gotta represent - and not let my team mates down!  Speed will be my mantra for the middle of May! 

That is truly an accomplishment!  You will only get faster with the consistent hard work you are putting in!!!  I am super stoked for ya!  You are going to have some GRRRRR--ate races this season!  And Timberman... Holy Crushed Tri-Courses Batman!  Keep it up - you are rocking it!

Kudos to the compression tights!  When I die, I wanna come back as a smokin' hot Tri-Chick's pair of compression tights!  lmao!  That's even a better job than being a fighter pilot...   "Come on Mav, do some of that pilot, sh*t!" 

Thanks!  Honestly, I didn't think at this point I was close to being able to do this.  So when I saw my watch it was shock & awe.

I seriously wish I could record my thoughts when I'm doing intervals!  This could provide endless entertainment!  F'ing hilarious, I tell you.  I was mentally cursing up a storm during the 400's.  Then I saw a guy wearing a Timberman shirt.  I remembered all of my goals for the season/why I'm doing this and hit it hard again.  I don't quite know about crushing courses yet, and espcially Timberman....too much respect for the T-man course and its hills.

Like I said, too much time with Justin....

Since I have 10 weeks worth of trianing till my Sprint here is what I am planning on for my running. Run 3x per week. Run1 and Run3 would be at a slower pace keeping HR around 160. Run2 would be at a faster pace. Rooughy 10% faster than what Run1 and Run3 are at.  So if R1 and R3 end up being 10 m/mile then R2 would be a 9 m/mile pace.

Does this sound ok? Any suggestions from my forum speedsters.

Week	Miles	AveMPR	Run1	Run2	Run3
1	7.0	2.3	2.7	1.7	2.7
2	7.7	2.6	2.9	1.8	2.9
3	8.5	2.8	3.2	2.0	3.2
4	9.3	3.1	3.5	2.2	3.5
5	10.2	3.4	3.9	2.5	3.9
6	11.2	3.7	4.2	2.7	4.2
7	12.2	4.1	4.6	2.9	4.6
8	13.3	4.4	5.0	3.2	5.0
9	14.5	4.8	5.5	3.5	5.5
10	15.8	5.3	6.0	3.8	6.0

Edited by Newtons1st 2009-04-23 10:23 AM

And to think I almost commented on the fact that this is thread 69... we are on right now... I know ~ Sick man, just sick!   Don't be skeeered!  Todd and I are completely harmless!  Just ask Nicole... muah, ha ha ha!  my little pretty, and your silly dog too!

Take one for the team... you and your sis could post a pace-booty pic for us to use... Group motivation if you will!  We could hang it from a stick, attached to our helmet and race visor so that we can crush our races too!    It's for a good cause!  LMAO! 

 

Edited by Tri_n_2_b_fast 2009-04-23 11:51 AM

Todd, I do like the slow, steady progression.  Greatly reduces the risk of injury and isn't too far reaching of a goal.  Looks like a great plan.  I am learning the benefits of more disciplined stretching too, so try and take the 5 minutes after each run and stretch your quads, hamms, calves, groin and IT bands.  It is something I am doing much more than I used to, and it greatly reduces post training soreness. 

Not a bad plan, here's what I'd change...

Every 4th week reduce your mileage by 20-25%, it's recovery time

Don't worry about going faster on run2, you're going to get faster just by being consistent with the 3x/week with your HR @140-160.

Cap the mileage of run1/2 at ~4mi and only increase run3 upto 6mi.
If you get comfortable with this you'll get more out of ramping run3 >6mi than adding more mileage to run1/2.

I agree with Justin on the slowly increasing mileage & pace.  Too much too fast is a recipe for injury....I've learned this the hard way.

Also, stretching is your FRIEND!!!  I can't say this enough times!  Stretch, stretch and stretch some more...and just when you thought you were done, stretch once more for good measure. 

I was totally waiting for someone to bring this up!!  haha!  I could never be scared of you two....you've just made yourselves easy targets

I can see PR being set all over the place. Thats like instant portable pace booty. Justin you are brilliant!!!!

I will make these adjustments thanks.

 I do stretch alot now. After each run and bike I will stretch out. I do want to build up slow now.   

I am about to hit the eject button on my pseudo Friday, so I can get on the road headed south tomorrow... about a 4 hr drive, pulling my travel trailer - staying on the beach at a RV park a few miles from the race course/TA.   Thanks for all your confidence and support!

Everyone who is racing this weekend ~ best of luck, have safe and fun races!  Post race reports asap, as I will do the same!  I will be off the ol' computer for the weekend, so Y'all all have a great weekend!  Happy Training ~ Racing!

My gosh I have to work for one day and I almost (or maybe I do)  miss out on posting on page 69!

First off, there is no way in hell I'm posting a photo of my a*s on BT.  Sorry guys, you're just going to have to use your camera phone on some other "Smoking hot tri chick" you see at your next race.

Next, good luck this weekend to everyone! 

Third, Kelli I come up with some of the most absurd stuff when I'm trianing too, espeically when I'm doing intervals.  Everything from plans for world domaination to contemplating how I never know that I was a closet masachoist (or is it sadist... never can remember.) 

Finally, Todd I am super excited that your calf is doing so well that you're able to ramp up your mileage.  That is awesome!  I know nothing about the "how" part of that, so just listen to Eric and I'll just stand here with my pom poms and rah rah you.

Happy Friday everyone!  SO ready for the weekend!