Baowolf's Beginner Banquet -Sorry all tables are full no room.. (Page 58)

From 15 you go 12, 16, 17, 12, 17, 18, 12, 19, 20, 12, 20, 12, 20, 12, 8, 6, Marathon.  so a little while to get from 15 to 20

Dennis don't do the swim 10,000 yards soo much father than 4,000, invites injury.

Hrm knee bugging me a bit today after an 11 mile run.  Very not cool, will see how it feels tomorrow. 

Steve, you think it's the bike or the run that is causing the knee issue?  Hope it's something that will pass.  Do you do any training runs w/ your son?

Dennis, I'm afraid Ryan would finish before I even started.  Is that an airport?

Ahh yes, the voices of reason that I need to hear .  One question.  I've done my last couple long runs with new friends at the running group.  Good because of the social aspect, and in some ways probably good to keep it slow and conversational.  But a bit slower than I'd probably do on my own, and quite a few walk breaks that I wouldn't be taking otherwise.  Thoughts?

Karen, when you get a chance will you share how you got to your marathon starting line healthy this time?   

Oh us slow swimmers aren't invited.  I guess she is being conservative in her times for real swimmers.  I was reading a post about the Fishburn Set and the people there are discussing doing the final 500 on 6:00.  If I could swim 500 in 6 minutes(after swimming 3,000) I would be just a little giddy.

Carol I think it's a mall or the airport, not sure.

I think it is age I am an old man.  Or it could be that the seat is a touch low.  I will raise it 1 mm for tonight.  The pain is not inside the joint, it is kind of outside top, outside, right of kneecap.  It was feeling better today, but the left foot arch is iffy today and the shoes are newer (75 miles on them probly).  So it must just be that I am old.  It probably wasn't the 4 rounds of frisbee golf on sunday after the run, because I won all of those games.  I got a 4 under part tonight on a 9 hole course and just missed the last put for 2 8(. 

Went to Best Buy tonight.  I'm just going to leave this here.

Steve, so if you are winning no injuries occur.  Hmmm.  And I think your seat is too high .

Dennis, how exactly does one play that game?  Nevermind...just don't want to know.  I hate video games.

Got some new running shoes....my brand/model/size at 30% off at the local running store.  Also good news that a couple of gals from the local diabetes sports group I belong to are going with me to the Carlsbad marathon weekend as part of the InsulINdependence team.  We are up to 88 on the team, and looking to make it 100. 

Bump so we don't lose ourselves!

Trying to embrace spin classes this week.  So far embrace is too strong a word.  Most of the group rides I could make have been shut down for the winter or conflict w/ Saturday morning group run.  I think it may be time to ask Santa for that trainer.  Can't decide whether to go for a fluid or settle for a mag.  Checking Craigslist, but so far nothing but mags there.

Sooo....what's your plan for getting through the holidays and maintaining fitness/weight?  I'm taking fresh spinach/cottage cheese salad to a potluck tonight.  At least there will be one healthy thing there to eat! 

Slacking more on my recovery week than I should.  Spending a lot of time researching.  Couldn't swim Mon-Tues due to the bubble over the pool getting a cut and needing repair.  Runs are cold.  Just taking it easy.  Quite sleepy all the time.  Going to bed soon.  Probably run tomorrow morning before hitting the pool.

Hoping to ride Saturday for a good distance.

I took 2 days off for the knee.... with the seat up 1/4 inch it seems better, may have to raise it anothe 1/8 to 1/4 for a more comfortable aero position.  Not sure how I didn't notice it earlier.  Probalby harder to tell on the road.

Work still way hecktick.  I lost 3 hours talking to the lady whose job I will be doing at the same time as I am doing my current 3 jobs for the next 2 months to find out what all is due.  It looks like lots of once a year projects are due while she is out... go figure.

I am debating about bringing my bike with me, but I probably should.  May have to change the tire out for road riding though as I will be at sea level wehre there is no snow. 4x lt at 5:00 tonight.

Dennis, sorry someone burst your bubble .  Yeah, corny....I know.  Glad you are embracing your recovery week.  Should leave you feeling energetic on the bike this weekend.

Steve, hope you get to do some outdoor riding.  Also noticing a pattern that you seem to inherit other jobs.  Are you "da boss" or just the lucky team player?

15 mile run on tap in the morning.  Realized that will be the longest run of my life, as was last week's 14.3 miler. 

Looking to bust out an all time high this weekend on the bike probably.  My group doesn't want to ride until 9.  That gives me plenty of time to get in a 30 mile loop before meeting up with them  Hoping to do 50 with them to make it a 80 mile morning.  I've had enough rest, time to ride.

I think cycling has surpassed running as my favorite discipline.  I actually am loving all 3 at the moment.

I did run 4 miles this morning, this weeks long run.  I think it's my first below freezing run ever. Highlight was after the run when I learned the hard way that our hot water heater had went out overnight.  Frozen and taking a cold shower.  Not fun.  Hot water heater thermostats replaced by 10:00am.

Dennis, glad it was just the thermostat, and not the whole thing!  How was your ride today?

15 miles this morning at the lake.  Pace not great, but I'm counting it good since I came out of it w/ only the tweaky glute, and even that not too bad.  Last LR before White Rock 1/2.

Karen & Steve, how goes it? 

DBL post

Ride was good. Group went short so I only got around 73 in. Wind was calm while solo but brutal with the group. Crosswinds suck.

Regarding my solo 30, I did it according to all the power training rules, stay between 70-75% threshold power, never surge above threshold. On a fairly hilly course my speed was around 15mph. I was fresh afterwards and never tired, but that speed is scary slow. The issue is when climbing, to keep power down I have to slow to 9 mph. Lucky for me IMTX doesn't have that many climbs.

Pooring rain all day today, finally got out late afternoon and got in 7.5 miles at just under an 8 mpm pace.  Just wasn't up for riding in the downpour.  Grats on the running distance.  Remember your pace does not have to be fast on a long run of 15 miles.  You are keeping your weekly miles up right?

My jury is still out on the bike, not sure I can actually increase speed over the 112 miles.  Sure something short like 56 miles or even 85 miles I can see going faster, but the long rides not so sure. 

Steve, hope it was a warm rain for your run.  So is the bike plan you are using meant for IM base or shorter distances? Seems like it's hard to know where/how to focus when not building up for something specific. 

Yes, my weekly mileage has been decent (32,24,31,39,37)...though perhaps a bit top heavy with the longest runs. That last one was peak LR before White Rock half (12/4).  After that I'lll need to figure out if I want to switch over to a full mary plan targeting Cowtown (2/26).  If I go the full route, thinking I could potentially jump over to week 7 of this : http://www.halhigdon.com/marathon/MaraIntermediate1.html.  Steve, what are your thoughts on "only" training up to a 20 mile LR for a first marathon?  Definitely not sure on going that way....kind of afraid the full marathon thing will sabotage some other things I'd like to do, but having a decent year and not getting any younger either.

Carol I like the sound of your LBS.  Finding a good one is not as easy as they sound.  I feel lucky to have found a good one.  I've dealt with the others in the area.  Some are pretty good, but just not as friendly and helpful as I would like.  I have never seen a video of me riding, I might have to try that one evening on the trainer.  I know I don't ankle down enough during my stroke.

Thunderstorms here this morning.  No run or swim as planned.  I might run at lunch in a few if it is dry enough.  Bike on the trainer tonight.

Well I had a small victory today.  I am 1 year smoke free.  Quit cold turkey this time last year and really have never looked back.  I try to imagine how cute I would be riding the trainer while puffing on a Marlboro.  I have a feeling that would affect my threshold HR.  Not going to find out.

1:37 on the trainer tonight.  Didn't like the video ride I was using so I tried one of the predefined TrainerRoad workouts.  I liked it a lot.  They need to get some longer endurance workouts though.  This one was fun but hard.  Consisted of basically 7-7 minute full threshold efforts with about 5 minutes rest in between.  Tough.

Actually, I'd say that is your biggest accomplishment health wise this year.  I'm impressed!!! Very tough thing to do, and most people don't succed.  This triathlon/training stuff seems to pull other health choices along almost automatically.  Work that hard and spend that much $$'s, and don't want to give it up for a smoke or overeating.

I'm still mulling over winter goal options. 

1.  Stick w/ half mary's running wise + work more on bike (indoor classes at the bike shop and/or trainer) + I have a line on a swim coach

OR

2.  Do my first full marathon in Feb. 

Realize it doesn't have to be 100% one or the other, but want to be realistic on how much time/energy I'm willing/able to commit without buring out, risking injury, etc.  Decisions, decisions...

Hey all, I ran another half marathon this past weekend over in St. Pete, the Woman's Half Marathon.  Just love the venue.  I got a PR, not times like you guys, but good for me. 2h 14m. I felt really strong.

Carol, much earlier in this season Steve said something that hit home to me and I have stuck to his advice: basically you need a year of endurance running, just get the milage up before you work on speed.  So, you asked how I got to the start line for my first marathon injury free?  Just that, I have not really done any speed work (and my times reflect that!).  I just worked on milage.  I followed one of a zillion running plans with three 20 milers, but my last was a 23 miler four weeks out from the mary (calculated route poorly).  My weekly runs were basically 4's and 5's then up to 6's nd 7's.  I am not fast, but I can at least finish.  After my latest race this past weekend I now feel I can start slowly putting in some speed work.  I am signed up for another marathon in Feb up in Jacksonville.  Hope to improve my times.

Next season as I've said before, I plan on doing olys so I will also get back in the pool and on the bike.  Not sure what to advise you to do.  If you have 16 weeks to build up, then why not go for a marathon? Only 1% of the population ever do a marathon, so why not you?

Going for a short run to work out some kinks in my legs.  I am running a 15 K tomorrow on Turkey Day.  What do you all have planned?  Whatever it is I hope you rest and take time to enjoy your family. -Karen

First off, Happy Thanksgiving everybody.

What am I doing tomorrow.  I think I'm going to hope on the bike, move the pedals in a circular motion about 90 time a minute until I've done it 16,200 times.  Hopefully then I'll be near my house and have 55-60 miles of road behind me.  Then it's shower and Texas de Brazil to load up on protein [and fat and carbs].

Had a wonderful 52 mile ride this morning.  No cars on the road.  Cold.  Textbook Ironman power pacing.  Not as fast as I had wished, but feeling fresh 3 hours after starting is wonderful.  I'm thankful that the donut shop at mile 48 was open.  What a great morning.

Happy Thanksgiving again.

Running tonight, weights then Black Friday madness.  I love Black Friday shopping, even if there's nothing I want to buy.