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 2012-06-29 10:50 AM in reply to: #4286613 |
Extreme Veteran  2098   Alberta |  Subject: RE: bigDH's accountability training a.k.a Beer Drinker's Appreciation SocietyBigDH - 2012-06-29 9:10 AM thor67 - 2012-06-29 9:02 AM wtf with the gout. Too much red wine and meat? Wow. I knew a fat guy who had gout once. But then one of the cut black belts from my karate club told me he got it about once a year, that guy likes his red wine and meat.David, I prefer no picture...just kidding! Hey, if you can't enjoy yourself(ribeyes, BBQ, kettle corn, beer, rum) once in awhile than what is the point of all of this? The key is just not as often with some balance in exercise! I am just getting over a case of gout in my foot...not pretty, should be able to run tomorrow... Off camping with the inlaws this aft for the long weekend...beer/steak/chips/beer/bacon/eggs/beer/burgers/beer. 69, wow the last time I saw 69...aw skip it. When we hit a 100 pages, we will have to have a get together in Banff or something. Have a good weekend everyone! My dad gets it, my brother gets it....I get it less now that I lost the weight but still flares up once and awhile...too much booze and red meat....2 things I am just no willing to give up... Probably should be drinking more water as well but... |
| 2012-06-29 10:54 AM in reply to: #4285889 |
Expert 4269 | Subject: RE: bigDH's accountability training a.k.a Beer Drinker's Appreciation Society Kevin and DH - I've enjoyed this thread as I will be gearing up in the off season for 1 or 2 HIM next year. Let me ask two followup questions to make sure I understand you both correctly. 1) It looks like there is really really no off season for you DH. Am I correct that you maintain your volume while taking an easy week every month to prevent injuries? I personally think that this is the way to go because with a proper build up the body acclimatized to the increased workload. As a runner back in the day (albeit a slow one) - I always kept the volume up but recovered by doing everything a litte slower - which made sense because the conditions dictated it (pretty hard to run a 7 minute mile on ice). 2) In addition to keeping the quantity high, it also looks like you are focusing on the quality as well. I think this fits in with my plan of focusing on the swim portion over the winter by signing up for a masters swim class. I also plan to develop a love hate relationship with my bike trainer so Jorge's plan sounds like the way to go. Any further thoughts or clarifications? I'd love to buddy up on this training with you Kevin. Not only would you provide some accountability - but one of your strengths is your speed and that's something I want to improve on next year. I don't think I will ever run a 3:32 marathon - but I would love to get it under 4 hours. As it stands now, I think I'd like to do 2 HIMs next year. The more I workout up here in No MI - the more I want to do a solo HIM up here. I think it would be awesome to swim a mile across the lake, then get a 60 mile bike in before the HM which would end with a run down the path and a jump off the dock. Question - How hard do you think doing an event like this would be without any support or "spectator encouragement"? I think it would be tough mentally but that's part of the draw - how hard can I push myself? The other reason for wanting to do it is that it would be a great memory to have when I come back up here in future years. Thoughts? |
| 2012-06-29 11:42 AM in reply to: #4286745 |
Champion 5312 Calgary | Subject: RE: bigDH's accountability training a.k.a Beer Drinker's Appreciation Society Qua17 - 2012-06-29 9:54 AM Doing two HIM plans is a pretty good idea. With that type of long term plan you can think of making one or both of those programs centered on one of the disciplines that may need more help than the others.Kevin and DH - I've enjoyed this thread as I will be gearing up in the off season for 1 or 2 HIM next year. Let me ask two followup questions to make sure I understand you both correctly. 1) It looks like there is really really no off season for you DH. Am I correct that you maintain your volume while taking an easy week every month to prevent injuries? I personally think that this is the way to go because with a proper build up the body acclimatized to the increased workload. As a runner back in the day (albeit a slow one) - I always kept the volume up but recovered by doing everything a litte slower - which made sense because the conditions dictated it (pretty hard to run a 7 minute mile on ice). 2) In addition to keeping the quantity high, it also looks like you are focusing on the quality as well. I think this fits in with my plan of focusing on the swim portion over the winter by signing up for a masters swim class. I also plan to develop a love hate relationship with my bike trainer so Jorge's plan sounds like the way to go. Any further thoughts or clarifications? I'd love to buddy up on this training with you Kevin. Not only would you provide some accountability - but one of your strengths is your speed and that's something I want to improve on next year. I don't think I will ever run a 3:32 marathon - but I would love to get it under 4 hours. As it stands now, I think I'd like to do 2 HIMs next year. The more I workout up here in No MI - the more I want to do a solo HIM up here. I think it would be awesome to swim a mile across the lake, then get a 60 mile bike in before the HM which would end with a run down the path and a jump off the dock. Question - How hard do you think doing an event like this would be without any support or "spectator encouragement"? I think it would be tough mentally but that's part of the draw - how hard can I push myself? The other reason for wanting to do it is that it would be a great memory to have when I come back up here in future years. Thoughts? 1. I have 1 goal this year; to complete a 100 miler. That goal required the creation of 3 other goals; run 85k a week, yoga 3 hours a week, workout a total of 2 hours a day (this missing bit from running and yoga taken up by biking). After my September 100 miler I plan on a February 50k. 6 months is not enough time to take any real time off, sure I could slow down and my body probably will demand that I slow down, I doubt I will run more than 60 k a week for a couple months after the 100 miler, no matter what I want. These silly goals I have get me up every day with the plan of doing something. I usually plan to go hard but usually end up going easy, sometimes I don't go at all. Given the 2 hour a day goal I am pretty much required to get as much in as I can on any given day, so if I go for a run and I got another 5, 10, 30 min in me, I tend to keep going. I think you are right in that you can keep the time you workout up but just reduce the pace or reduce the number of hard workouts. Again, I really find that my body tells me what I can do. If I am just running I can string 3 hard days in a row. If I am biking I am lucky if I get 2 quality sessions a week of running. I don't think you should keep your miles up at a slower pace though. I don't think what I do is the best for excelling at anything other than volume of training. If I truly wanted to PB a race I would likely have to limit biking to a couple 20 min rides a week and add in a bunch of strength specific running exercises. I may do that in a year or two but right now I truly believe the variety of my workouts trumps any gains that I would get through specificity (in the long term) (in the short term I don't even think I am training for my AAA race the 100 miler properly). 2. Quality is good but, as above, you can't go months and continue building. I think your solo HIM is a great idea. Obviously I don't get the point of swimming but if you want to throw that in.....lol. um, The first time at that distance is very internal, I would think. Pushing yourself will be difficult for sure, for me that would have less to do with the lack of spectators or company and more to do with the fact that you only are out to do it for yourself. It is truly important to you though, you will be able to push it. There is a lot to learn about yourself on solo time trials that you don't have the opportunity to learn in a race, that is for sure. |
| 2012-06-29 3:11 PM in reply to: #4286886 |
Expert 1662  Spokane, WA | Subject: RE: bigDH's accountability training a.k.a Beer Drinker's Appreciation Society BigDH - 2012-06-29 9:42 PM Qua17 - 2012-06-29 9:54 AM Doing two HIM plans is a pretty good idea. With that type of long term plan you can think of making one or both of those programs centered on one of the disciplines that may need more help than the others.Kevin and DH - I've enjoyed this thread as I will be gearing up in the off season for 1 or 2 HIM next year. Let me ask two followup questions to make sure I understand you both correctly. 1) It looks like there is really really no off season for you DH. Am I correct that you maintain your volume while taking an easy week every month to prevent injuries? I personally think that this is the way to go because with a proper build up the body acclimatized to the increased workload. As a runner back in the day (albeit a slow one) - I always kept the volume up but recovered by doing everything a litte slower - which made sense because the conditions dictated it (pretty hard to run a 7 minute mile on ice). 2) In addition to keeping the quantity high, it also looks like you are focusing on the quality as well. I think this fits in with my plan of focusing on the swim portion over the winter by signing up for a masters swim class. I also plan to develop a love hate relationship with my bike trainer so Jorge's plan sounds like the way to go. Any further thoughts or clarifications? I'd love to buddy up on this training with you Kevin. Not only would you provide some accountability - but one of your strengths is your speed and that's something I want to improve on next year. I don't think I will ever run a 3:32 marathon - but I would love to get it under 4 hours. As it stands now, I think I'd like to do 2 HIMs next year. The more I workout up here in No MI - the more I want to do a solo HIM up here. I think it would be awesome to swim a mile across the lake, then get a 60 mile bike in before the HM which would end with a run down the path and a jump off the dock. Question - How hard do you think doing an event like this would be without any support or "spectator encouragement"? I think it would be tough mentally but that's part of the draw - how hard can I push myself? The other reason for wanting to do it is that it would be a great memory to have when I come back up here in future years. Thoughts? David- From DH's previous comment, I committed to doing 1) a full 16 week HIM plan w/o the 4 week decreased volume BASE phase at the beginning. instead, I am going to pick back up at the more moderate volumes of a BUILD phase with the goal of the 16 weeks to improve my biking and swim, and increase my run split. Lots of hard workouts while listening to my body. 2) I'm going to do Jorge's workout with goal to increase my bike incredibly while continuing to maintain on the swim and the run. a sort of/quasi cooling off period, but not really. This puts me into about January of next year, where I will be starting another HIM program with the goal of dropping 1 hr. from my projected 6hr+ finish this year. I read DH's response, and it was inspiring to hear I don't have to take 2-3 months and sit on my A before regrouping to start all over again. It really is a simple realization, but this will help me imensely in my future training/ attaining of goals. In response to your increasing speed, I'm all in. One thing I'm thinking for you, is to build a SOLID base of injury free (pain free) running. work your run at least 3x a week with 2 medium distances and 1 long run effort a week. Intensity level should be at like 60% for these things while building this base. If injuries creep back up, back off, skip a workout or to, decrease volume, then increase slowly as you feel your body can handle this. In a few months time, with a good, slow, gradual build on volume, you can add some intensity to your short or medium run. Like at 70-80% effort. All this time your increasing your long run by like 5-10% 2 out of 4 weeks. So your building quantity while injecting harder efforts into your runs. It helps me to have a goal in mind to work towards, like 26.2 or HM in HIM, this will shape your overall volume. But the key to all this is getting a SOLID base of injury free running in. something like starting out with 3 miles, 3-4 miles, and 6 mile long run. do that 2 weeks, and then increase your long run. IDK if that helps. Also, I did a stand alone OLY a while back and it was great because it gave me confidence at the distances, while working on transition and nutrition at the same time. My swim was abrupt however, as the water was still in the low 50's. I say end the summer out with that stand alone HIM. What a confidence builder, plus it gives you something to shoot for in training, the all important goal. Plus, if it all goes south on you, your not out the hundreds in entry fee, and theirs no guilt. Log your times, and this gives you base fitness times to build on in the fall/winter training for our future HIM accountability training. BTW, nice Avatar. good to see a face with the name.
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| 2012-06-29 3:13 PM in reply to: #3943114 |
Expert 1662 Spokane, WA | Subject: RE: bigDH's accountability training a.k.a Beer Drinker's Appreciation Society I woke up 175.9 today. OH yeah, And I enjoyed a Ninkasi Total Domination IPA last night. Now I know how David feels.  |
| 2012-06-29 3:21 PM in reply to: #4286589 |
Expert 1662 Spokane, WA | Subject: RE: bigDH's accountability training a.k.a Beer Drinker's Appreciation Society thor67 - 2012-06-29 8:02 PM David, I prefer no picture...just kidding! Hey, if you can't enjoy yourself(ribeyes, BBQ, kettle corn, beer, rum) once in awhile than what is the point of all of this? The key is just not as often with some balance in exercise! I am just getting over a case of gout in my foot...not pretty, should be able to run tomorrow... This sucks, I don't even know what that is, but I don't want it. Hope your over it soon and hit it hard for upcoming OLY. Off camping with the inlaws this aft for the long weekend...beer/steak/chips/beer/bacon/eggs/beer/burgers/beer. Alright, that's just awesome! 69, wow the last time I saw 69...aw skip it. No comment. When we hit a 100 pages, we will have to have a get together in Banff or something. Man I wish I could join you all, but Canada will not let me over the border for the DUI's of 20 years ago. Sometimes you just can't buy a break. Maybe somewhere in the Lower 48. Banff is probably the most beautiful part of the world that I've seen. Amazing. Have a good weekend everyone! SAME! Is it already the weekend again, Sheesh. |
| 2012-07-01 7:18 AM in reply to: #3943114 |
Champion 5312 Calgary | Subject: RE: bigDH's accountability training a.k.a Beer Drinker's Appreciation Society |
| 2012-07-01 12:38 PM in reply to: #3943114 |
Expert 1662 Spokane, WA | Subject: RE: bigDH's accountability training a.k.a Beer Drinker's Appreciation Society What's up beer drinkers? DH, that's a mighty man workout. proud of that. Happy Canada day Canadians! Bike focus week this week. Then I have 3 weeks of Peak phase training followed by a week of taper into my first Tri! Getting down to it. Thor, your up next? Who else is racing in July? tipped the scale at 180 this morning. Found a new brew. Terminal Gravity IPA. This stuff is usually in the $11 range for 6, so when it went on sale, I jumped on it. It tastes a lot like the 90 minute from dogfish head, REALY hoppy. I like Hoppy IPA's, but it is way up there on the outer limits. After my brick, I was back down to 177. My goal is to reach 175 or lower by Wed. Happy training all. |
| 2012-07-01 7:53 PM in reply to: #4289176 |
Expert 4269 | Subject: RE: bigDH's accountability training a.k.a Beer Drinker's Appreciation Society kevinbe - 2012-07-01 12:38 PM What's up beer drinkers? DH, that's a mighty man workout. proud of that. Happy Canada day Canadians! Bike focus week this week. Then I have 3 weeks of Peak phase training followed by a week of taper into my first Tri! Getting down to it. Thor, your up next? Who else is racing in July? tipped the scale at 180 this morning. Found a new brew. Terminal Gravity IPA. This stuff is usually in the $11 range for 6, so when it went on sale, I jumped on it. It tastes a lot like the 90 minute from dogfish head, REALY hoppy. I like Hoppy IPA's, but it is way up there on the outer limits. After my brick, I was back down to 177. My goal is to reach 175 or lower by Wed. Happy training all. |
| 2012-07-01 8:10 PM in reply to: #4283654 |
Expert 4269 | Subject: RE: bigDH's accountability training a.k.a Beer Drinker's Appreciation Society Hi All - OK - I am a week away from my OLY and I think I'm in decent shape. I over-trained a bit but really tried to hold back this weekend with a 35 mile ride/run on Saturday and a 4 mile run today. I want to shoot for a sub 3 and 1/2 hour time... but I think I could finish pretty close to 3:10 if I have a killer bike and a decent run. Kevin - So we are training for a HIM next year... Awesome. I plan on following your lead this winter... However, I can't do a HIM this year - it conflicts with my other goals for the Fall which is to ride a more difficult century in October and than run a HM in November.... Once that's done... I will starting tuning up for a HIM and I am still thinking about doing it solo up here at the lake in July and then doing it again at a Rev 3 event in Ohio in September 2013. Good luck everyone. Weigh in day is on Wednesday! |
| 2012-07-02 1:06 PM in reply to: #3943114 |
Champion 5312 Calgary | Subject: RE: bigDH's accountability training a.k.a Beer Drinker's Appreciation Society The run went super well. Did 1100 meters of elevation and managed to hit most repeats at less than 8 min per km, which a great improvement from last weeks 9 min km run. |
| 2012-07-03 8:43 AM in reply to: #3943114 |
Extreme Veteran 2098 Alberta | Subject: RE: bigDH's accountability training a.k.a Beer Drinker's Appreciation Society Good to see everyone kicking butt on their training. David, are you ready for you Oly this week? Any goals? Kevin, when is your race? Are you going to try sneak in a sprint or an Oly before? Oh yeah, you can cross the border, you just have to swim up the Columbia into Canada and we will pick you up there.... Darren, anything in July? I know you have some crazy a$$ long races in August... Well after a bout of gout, I am back running this morning. Going to try sneak in a swim at lunch... My weekend was more drinking beer, fishing and camping. More of a fishing lake so I was hesitant to swim in open water, so I stuck to the swim area...basically ploughing through weeds. I didn't last long. I did try out my earplugs...seemed to work pretty good. Wetsuit still fit. Going to try get out a few times this weekend for some OWS |
| 2012-07-03 6:12 PM in reply to: #4289600 |
Expert 1662 Spokane, WA | Subject: RE: bigDH's accountability training a.k.a Beer Drinker's Appreciation Society Qua17 - 2012-07-02 6:10 AM Hi All - OK - I am a week away from my OLY and I think I'm in decent shape. I over-trained a bit but really tried to hold back this weekend with a 35 mile ride/run on Saturday and a 4 mile run today. I want to shoot for a sub 3 and 1/2 hour time... but I think I could finish pretty close to 3:10 if I have a killer bike and a decent run. Kevin - So we are training for a HIM next year... Awesome. I plan on following your lead this winter... However, I can't do a HIM this year - it conflicts with my other goals for the Fall which is to ride a more difficult century in October and than run a HM in November.... Once that's done... I will starting tuning up for a HIM and I am still thinking about doing it solo up here at the lake in July and then doing it again at a Rev 3 event in Ohio in September 2013. Good luck everyone. Weigh in day is on Wednesday! That looks like a solid plan to me David. The thing I've found with plans is if you can buy into it, and excecute it. You know your body best. Kill it on the Tri this weekend, then swith co bike focus for your ride. Sounds like a wonderful plan. I did the Free HIM 20 week plan on this site. this may be a good, basic plan to follow after your ride.
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| 2012-07-03 6:20 PM in reply to: #4292166 |
Expert 1662 Spokane, WA | Subject: RE: bigDH's accountability training a.k.a Beer Drinker's Appreciation Society thor67 - 2012-07-03 6:43 PM Good to see everyone kicking butt on their training. David, are you ready for you Oly this week? Any goals? Kevin, when is your race? Are you going to try sneak in a sprint or an Oly before? Oh yeah, you can cross the border, you just have to swim up the Columbia into Canada and we will pick you up there.... Darren, anything in July? I know you have some crazy a$$ long races in August... Well after a bout of gout, I am back running this morning. Going to try sneak in a swim at lunch... My weekend was more drinking beer, fishing and camping. More of a fishing lake so I was hesitant to swim in open water, so I stuck to the swim area...basically ploughing through weeds. I didn't last long. I did try out my earplugs...seemed to work pretty good. Wetsuit still fit. Going to try get out a few times this weekend for some OWS Thor- August 5th for my HIM. It will be my first tri. I love the Columbia river pick up thought. Seriously, I never new about not being able to go across until recently, that blows my mind. I fished for "Kokes" (Kokanee salmon) all night at a local lake on Sunday night till 4:30 monday morning. Brother in law and I caught 17 of em. I smoked them up real nice today. we brought the little grill up with us and split a 6 pack of Fire Rock Pale Ale out of HI. We even brought out the bottom shelf liquor. Good Times. This threw me off as far as workout plan though. I did not get to s/b yesterday. Tired as He77. I have a surprise for my next ride I cannot wait to share involving a local pub at the end of my ride. Details will follow shortly. Edited by kevinbe 2012-07-03 6:22 PM |
| 2012-07-03 9:59 PM in reply to: #4293623 |
Extreme Veteran 2098 Alberta | Subject: RE: bigDH's accountability training a.k.a Beer Drinker's Appreciation Society kevinbe - 2012-07-03 5:20 PM thor67 - 2012-07-03 6:43 PM Good to see everyone kicking butt on their training. David, are you ready for you Oly this week? Any goals? Kevin, when is your race? Are you going to try sneak in a sprint or an Oly before? Oh yeah, you can cross the border, you just have to swim up the Columbia into Canada and we will pick you up there.... Darren, anything in July? I know you have some crazy a$$ long races in August... Well after a bout of gout, I am back running this morning. Going to try sneak in a swim at lunch... My weekend was more drinking beer, fishing and camping. More of a fishing lake so I was hesitant to swim in open water, so I stuck to the swim area...basically ploughing through weeds. I didn't last long. I did try out my earplugs...seemed to work pretty good. Wetsuit still fit. Going to try get out a few times this weekend for some OWS Thor- August 5th for my HIM. It will be my first tri. I love the Columbia river pick up thought. Seriously, I never new about not being able to go across until recently, that blows my mind. I fished for "Kokes" (Kokanee salmon) all night at a local lake on Sunday night till 4:30 monday morning. Brother in law and I caught 17 of em. I smoked them up real nice today. we brought the little grill up with us and split a 6 pack of Fire Rock Pale Ale out of HI. We even brought out the bottom shelf liquor. Good Times. This threw me off as far as workout plan though. I did not get to s/b yesterday. Tired as He77. I have a surprise for my next ride I cannot wait to share involving a local pub at the end of my ride. Details will follow shortly. I love exercise that ends up at a pub! Gotta love fishing and drinkin'! |
| 2012-07-03 10:02 PM in reply to: #3943114 |
Extreme Veteran 2098 Alberta | Subject: RE: bigDH's accountability training a.k.a Beer Drinker's Appreciation Society Well went to the pool tonight for a swim with my son. He did 600 meters in 25 minutes. I swam for another 10 and called it a night. I love his determination! Unfortunately only 1 lane for swimming. Luckily the lady that was there only lasted 2 more lengths as she was all over the lane! A little bike trainer action on tap tomorrow morning! |
| 2012-07-03 10:37 PM in reply to: #3943114 |
Champion 5312 Calgary | Subject: RE: bigDH's accountability training a.k.a Beer Drinker's Appreciation Society Wife came home with a case of Stella and a case of big rock honey brown. Mmmmmmm, summer. No race this month, hopefully just continue to build that long run and keep biking. |
| 2012-07-04 8:21 AM in reply to: #3943114 |
Extreme Veteran 2098 Alberta | Subject: RE: bigDH's accountability training a.k.a Beer Drinker's Appreciation Society Happy July 4 to our american beer drinking friends. Hope you got your workouts in this morning...  |
| 2012-07-04 9:40 AM in reply to: #4293623 |
Expert 4269 | Subject: RE: bigDH's accountability training a.k.a Beer Drinker's Appreciation Society Thor- August 5th for my HIM. It will be my first tri. I love the Columbia river pick up thought. Seriously, I never new about not being able to go across until recently, that blows my mind. I fished for "Kokes" (Kokanee salmon) all night at a local lake on Sunday night till 4:30 monday morning. Brother in law and I caught 17 of em. I smoked them up real nice today. we brought the little grill up with us and split a 6 pack of Fire Rock Pale Ale out of HI. We even brought out the bottom shelf liquor. Good Times. This threw me off as far as workout plan though. I did not get to s/b yesterday. Tired as He77. I have a surprise for my next ride I cannot wait to share involving a local pub at the end of my ride. Details will follow shortly. Fresh caught smoked salmon sounds delish!!! I've got a lake full of fish in front of me... but I'm not a fisherman - I've read too many articles on how fish feel pain (remember, I'm a new england liberal) but I love eating them. Last night, I had some Lake Michigan Whitefish that was pretty good. I'm sure your salmon tastes better though. Sounds like youre off on a pub ride. Enjoy it and I look forward to the report. Happy 4th!!! Edited by Qua17 2012-07-04 10:30 AM |
| 2012-07-04 10:30 AM in reply to: #4292166 |
Expert 4269 | Subject: RE: bigDH's accountability training a.k.a Beer Drinker's Appreciation Society thor67 - 2012-07-03 8:43 AM Good to see everyone kicking butt on their training. David, are you ready for you Oly this week? Any goals? Well after a bout of gout, I am back running this morning. Going to try sneak in a swim at lunch... Thor - Thanks for asking about my plans... I've been thinking about it for a while but I haven't really figured out actual numbers. So I sat down on our deck which looks out over the the swim portion of the face and loaded up my tri calculaotor on my computer. My goal for Saturday is to complete each section at a faster pace than my times from my Sprint in May. I know that I with the increased distances - I should be a little slower, but I'm hoping to see improved times based upon better fitness levels. So here are my thoughts: Swim: I had a 2:31/100 pace in May so I'd like to finish the 1K (see how I converted the distance into metric for you. Consider it as belated Canada present....) in less than 27:30. If I were to guess, I think I could finish it less than 25 minutes. Bike: In July, I had a 16.23 pace for 10 miles. The OLY has a 40K bike so if I could crack 1:31, I'd be happy. However, with all the biking I've been doing, I should be able to average 17mph (there was a huge down hill in the May race) minutes or less and finish in 1:28. Run: I just realized how fast I had finished the run in May considering the amount of running I was doing (I actually must has miscalculated my pace when I punched in my time on my race report). I finished the 5K in May in 31:51 (I had thought it had taken me 36+)... so I need to finish in less than 63:00 to reach my goal. I think this will be the hardest section for me. So if I can finish a 10K in 63 minutes - I will be estatic. So - to achieve my goal of doing each discipline faster than I completed my Sprint - I need to finish in a respectable 3:06:06. My goal 2:56:56. If I finish in 3:06... I'm gonna buy myself a six pack of Two Hearted Ale (my favorite IPA which is brewed up here in MI). I'm gonna need to think of something to really get my in gear to beat 2:57. Suggestions??? My plan is to complete each section with a negative split... It's gonna be key on the bike and run portions... But I think the key will be to not go out to fast on the swim because if I get my heart rate too high in the first 20 min, it's gonna hurt my ability to really turn it on during the longer bike and run portions. If I'm gonna push it anywhere - it's gotta be on the bike which is my strongest event. Plus, the course of pancake flat and that will probably help me on the run but especially on the bike... Any suggestions? |
| 2012-07-04 10:34 AM in reply to: #4293845 |
Expert 4269 | Subject: RE: bigDH's accountability training a.k.a Beer Drinker's Appreciation Society thor67 - 2012-07-03 10:02 PM Well went to the pool tonight for a swim with my son. He did 600 meters in 25 minutes. I swam for another 10 and called it a night. I love his determination! Unfortunately only 1 lane for swimming. Luckily the lady that was there only lasted 2 more lengths as she was all over the lane! A little bike trainer action on tap tomorrow morning! Would you be willing to send your son out here to inspire my own two boys. They love the race (and did the last 5K with me) but they haven't yet bought into the idea of training... Love your son's determination. Please pass along the kudos! Maybe you should buy some root beer so he can crack a cold one like his old man... |
| 2012-07-04 10:54 AM in reply to: #3943114 |
Expert 4269 | Subject: RE: bigDH's accountability training a.k.a Beer Drinker's Appreciation Society Darren: Is your wife American? Bringing home two cases on July 3 sounds like she is really to celebrate July 4th in style! Enjoy a few cold ones! With those outlandishly long bikes and runs, you've earned them. I weighed in this morning to discover my first gain since November. Not trilled to have gained 1/2 a pound last week but not gonna beat myself up for it either. The fact that I'm on vacation and tapering is part of it... and I'll eat better this week to try to make up for it. With all the riding I've got planned in the next 6 weeks, I should have no problem dropping 4 pounds to put myself in position to drink some good FREE BEER. Had Thomas Jefferson been alive in 2012, the declaration might have gone something like this: We hold these truths to be self-evident, that not all beers are created equal, that Beer Drinkers are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Good Beer.--That to secure tasty icy cold beverages, Governments are instituted among Men, deriving their just powers from the consent of lovers of good beer, --That whenever any crappy beer is produced, it is the Right of beer drinkers to dump it down the toilet or ship it off to Canada and the world, and to brew quality beverages laying their foundation on such principles as good hops, barley, and yeast so as to ensure Safety and Happiness as each quality brew is quaffed... |
| 2012-07-04 6:03 PM in reply to: #4294243 |
Expert 1662 Spokane, WA | Subject: RE: bigDH's accountability training a.k.a Beer Drinker's Appreciation Society Qua17 - 2012-07-04 8:30 PM thor67 - 2012-07-03 8:43 AM Good to see everyone kicking butt on their training. David, are you ready for you Oly this week? Any goals? Well after a bout of gout, I am back running this morning. Going to try sneak in a swim at lunch... So - to achieve my goal of doing each discipline faster than I completed my Sprint - I need to finish in a respectable 3:06:06. My goal 2:56:56. If I finish in 3:06... I'm gonna buy myself a six pack of Two Hearted Ale (my favorite IPA which is brewed up here in MI). I'm gonna need to think of something to really get my in gear to beat 2:57. Suggestions??? My plan is to complete each section with a negative split... It's gonna be key on the bike and run portions... But I think the key will be to not go out to fast on the swim because if I get my heart rate too high in the first 20 min, it's gonna hurt my ability to really turn it on during the longer bike and run portions. If I'm gonna push it anywhere - it's gotta be on the bike which is my strongest event. Plus, the course of pancake flat and that will probably help me on the run but especially on the bike... Any suggestions? Here's my thoughts. Go out easy and relaxed for your swim, 70% effort of your max 100 yd effort (we're in America, and it's the 4th of July today, sorry Canada.) Hit the Bike at 80-90% effort. 24 mile bike ride is half of your long rides, so I'm assuming is more on the lines of an intermediate distance for you, so you should be moving at a good clip, but not 110%, you still have 6.2 to run. On the run, 63:00 is right around a 10 min mi pace. If you wear a watch, this will be good. At mile 1, you should run it in 10:00. Mile 2, you should be at 20. Mile 3, 4, 5 ... ect. If at mile 2 your at 20:10, then you need to pick up ever so slightly for mile 3 to finish it in 9:50. If you find yourself fresh and good at this pace at mile 4, then you can definitly pick it up on 5 and 6. If this pace is killing you, slow down slightly, but always be just under your max threshold. Your pushing yourself hard, but not killing yourself. This is race day, it may hurt, and that's o.k. If you have an injury flare up, and it doesn't go away after a mile or so, i do not recommend running through that pain. You can live to race another day. I wish you the best. I hope you smash your goal.
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| 2012-07-04 6:10 PM in reply to: #4294258 |
Expert 1662 Spokane, WA | Subject: RE: bigDH's accountability training a.k.a Beer Drinker's Appreciation Society Qua17 - 2012-07-04 8:54 PM Darren: Is your wife American? Bringing home two cases on July 3 sounds like she is really to celebrate July 4th in style! Enjoy a few cold ones! With those outlandishly long bikes and runs, you've earned them. I weighed in this morning to discover my first gain since November. Not trilled to have gained 1/2 a pound last week but not gonna beat myself up for it either. The fact that I'm on vacation and tapering is part of it... and I'll eat better this week to try to make up for it. With all the riding I've got planned in the next 6 weeks, I should have no problem dropping 4 pounds to put myself in position to drink some good FREE BEER. Had Thomas Jefferson been alive in 2012, the declaration might have gone something like this: We hold these truths to be self-evident, that not all beers are created equal, that Beer Drinkers are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Good Beer.--That to secure tasty icy cold beverages, Governments are instituted among Men, deriving their just powers from the consent of lovers of good beer, --That whenever any crappy beer is produced, it is the Right of beer drinkers to dump it down the toilet or ship it off to Canada and the world, and to brew quality beverages laying their foundation on such principles as good hops, barley, and yeast so as to ensure Safety and Happiness as each quality brew is quaffed... I just enjoyed, Hack hack, gag, a Budweiser the other night. My neighbor offered me a cold one, and it actualy tasted pretty good. I have become a beer snob in my later years, and can fully back your version of the declaration. Maybe if more people followed this, there could possibly be less strife in the world as it is today. I weiged in at 179 this morning. 179.3 to be precise. I have no idea why this is in bold lettering, but I'm just gonna go with it. 4 weeks to make a big (healthy) push towards 168. Oh my. |
| 2012-07-04 8:57 PM in reply to: #3943114 |
Expert 4269 | Subject: RE: bigDH's accountability training a.k.a Beer Drinker's Appreciation Society Just a check in... during my ride tonight I felt pretty good. I really went slow and I kept having to hold myself back when my heart rate monitor alarm went off when I broke 130 BPM. I was hearted by the fact that I was able to ride at a 18 mph pace with only an increase of about 20 BPM. Kevin - thanks for the advice. I agree with everything you said... especially about the bike. Makes no sense to ride at a 20 mph pace if it takes me 90 minutes to finish the run... BTW - You can totally make your weight goal. With all the miles you'll be logging for the HIM - it should be attainable. In all honesty - I really don't want to drink beer bought by you or Thor or Darren for that matter... But I will if I have to |
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