kenj - motivated triathletes in training - CLOSED (Page 55)

...while this could count as a "Smack Down" it was a "Race"...

Race:  Snowman Stampede 10 Mile Run

* (9/1) Run/Walk Interval
* Stellar Run through Mile 5!!! Avg Pace 11:06 - 11:30 min/miles (Which is SMOKING for me!)
* Slight  gradient after turn around
* Tired at mile 7... held on til mile 9... wheels came off at mile 9.5.
* Finished up!!!

Time 02:03:45 - Distance 10:14 Miles - 12:12/Mi Pace
(One day I would like to run this under 2 hours!)

Garmin Splits:  http://connect.garmin.com/splits/150556313#

I would've just slept...

Glad you had such a good ride. Irony of it was that we had such unseasonably warm temps that a lot of folks around here went riding, too, and I sat in my office all day and wrote reports instead.. Stupid boss.

would be smoking for me too...and never, ever, run that distance myself, so i'm pretty impressed...nice day!

Awesome job Carla!!!! This is worthy of the bouncing smiley...

Don't feel like the lone ranger, I am having a "working weekend" as well.   The weather here is still pretty cold, I think we need to load up the bikes and head out to D.J.'s for some hill training. In the sun.

Baby steps are good. Maybe do one treadmill workout at the slower pace and try to get a bit more distance in, then the next workout could be the 5.5 mph intervals with walking recovery in between.

Great job Carla and Kathleen!  You will break 2 hours next time!

You should definately run at the slower pace and as was mentioned above build frequency.  Over time, after you get to 4 or 5 runs a week, the pace will come easier!   Pushing a pace that your not quite ready for is a recipe for injury and/or frustration.  It wont take long Kirk.

Very good advice!

Today was almost a rest day for me.  I did manage to drag myself to spin class, but nothing else, unless you count the endless trips up and down the stairs moving stuff out of the kitchen and family room so the painters can get started tomorrow!  Probably for the best anyways, I have the CP test tomorrow morning and it is probably best on legs that aren't fried!

Good work this weekend gang!

Congrats Kath and Carla.  You rock.

Rest day Friday, two easy spins over the weekend, leading to a new FTP test on Tuesday.  Then start my runner club warm up program with group runs once a week on Wednesdays.  They push me.  K bells on Wednesday. 

No weight loss ...but that has been the pattern on paleo.  Two weeks nada, one week lots.  

Last week as a newspaperman coming up.  Weird.

I'm no expert nor a running coach, but what I keep hearing from our club running coaches & my PT's (who are also certified running coaches) is to take it slow and steady.... for example, i'm in a "speed development" group now, and our long slow run pace is literally 1:45 slower than our last best 10K race pace... and, I've been told to not even go at the prescribed interval paces for my pace group, but to take it slower than prescribed since I'm still not quite 100%. This week, for example, I ran Tues 4 miles LSD, Wed 3 easy (so a little faster), Thurs 4 LSD, and Sat 6 LSD... having started at 3, 2, 3, and 4 a month or so ago..... my group's in the lowest base mileage group, so we've just worked up to 17 miles for the week, and are only now starting our speed workouts this coming week, now that we have more of a solid base ...they've been saying that there's too great a risk of injury if we try to do the speed work without more endurance & a solid base under us. So, I'm going with the flow, and so far, so good.

i really like the road runner club program(s) i've trained with - all volunteers, but folks who know what they're doing, and who can watch & advise me in real-time, so that's been a huge help, too.

hth.....and i know it's easier said than done, but try to be patient & cut yourself some slack...(yeah i know, trying to do that myself!)

Way to go, Carla and Kathleen! Ten miles is very impressive -- especially in Colorado this time of the year!

Enjoy your last week as a newspaper man Ice!!  What's next?  Full time Ironman and motivational speaker? 

Sounds like a nice week of training ahead of you!

Good for you getting out in that.  We had similar weather, mid 20's and clear.  Thought about going out running but went to spin class instead.  I am a cold weather wuss.

Did the 20 minute part of the test this morning, then the Insanity torture du jour.  Any thing is tough after that test, but pure cardio was particularly nasty!  Did have a good test though, the 20 minute number was up to 256 from 245 in December.  We'll see what the 5 minute number does later in the week!

Going on the rubber chicken circuit for the next 3 weeks it seems.  Lots of short travel and dinner meetings coming up, so will have to focus to get my training in and watch the diet.

Whats everyone else doing today?

Hey folks, I' ve been avoiding the thread because I feel guilty just seeing the notices pile up in my BT inbox.

I got a good swim in on Saturday.  Went to my 6:00 am swim class despite my whiny inner child.  Took it slow and steady at my own pace and am so glad that I went.

I feel like my weight loss and "training" is what it is.  Just trying not to let myself go too far off the radar.  My boot camp class is over for the session, so I've decided to switch it up with spin.  Starting on Wednesday morning, will try for 3x week, swim 1x Saturday mornings, and run 1x over the weekend.

Great work Carla and Kathleen on your recent races!  Gator, I feel your pain re: running.  Sounds like you are putting in the time, grreat job.  You'll be upping your mileage and speed in no time.  As I keep telling myself, just keep it up.

Have a great one folks, and happy Monday!

Unsure.  I am thinking about getting the International Triathlete Coaching Asso certification. Ever hear of it?  All online unlike USAT which requires a weekend of airline travel and hotel.  I'll do USAT someday when I can get in and afford it. I think I could help overweight people use triathlon to x-train. 

Might volunteer as a mentor for the beginner program our tri club does.

Writing for outdoor magazines will continue.   Might add some.  Might do a book on Fatman to IronMan. I've got fat, cancer, bikes, aging, 12 steps...all of the hot button stuff.  Might pay to have been a mess :D  

Applying for corporate positions and teaching.  That is all very positive.

Good luck with all that.  My brother in law was with Gannett for many years but had to leave a few years ago.  It's a tough business to be in now.

I think you've got a great book just based on the things I've read here.  Coaching would probably be a good place for you as well.  Hope everything works out. 

Thank you, that's very kind.  Yes, rough biz taken over by bean counters and carpet baggers.   The changes with the Internet have gotten beyond the great minds?? to think through and find a way to make enough money to support previous staffing levels plus the recession.  Add to that they are morons to start and there was bound to be trouble.