kenail's Group - Closed (Page 6)

Sent! 

Sorry I have been absent the last several weeks.  Had a bit of of a training set-back.  It first started with me doing battle with a kidney stone for about a week followed by about a half week of recovery.  Then spent a week catching up on work then everyone in house came down with nasty colds.

However, all is well now and I just realized I am 12-weeks out from my first tri!  So I'm going to reset my training and start on a 12-week program.  My training today consisted of shoveling 12-in of snow from my driveway :-)

Have to say motivation has been low due to poor weather, really hoping a tri clinic at my local running shop this weekend will kick me in the arse.

Well I'm happy to report that I got back in the pool today after three weeks off and didn't experience any dizziness or nausea after.

Total workout covered 950m.  I really focused on body rotation as you mentioned above regarding the pull bouy. Which coincidentally someone suggested I do to help with the dizziness. I kept the intensity low and that really seemed to help.

Ken:

Spring break is one week away and the family and I are heading to Utah for some canyoneering. Needles to say I will not have access to a pool and won't have a bike with me.  I will be gone for 10-days.  Besides getting my runs in, do you have other activities/exercises you might suggest I do to substitute for my bike and swim workouts?

Hi Ken,

Been a couple weeks since I posted, so thought it would be a good time to post an update.  I have two half marathons in April 8 days apart that I am getting ready for now.  On saturday I did some strength training and then ran 8 miles and felt pretty good.  Last year I had IT band problems so that is the longest I have run in over 18 months.  Feeling pretty good, but trying to build back slowly, while also maintaining a base in swim and bike.  One question, can swimming help your running?  I have been taking a day or two that I normally would run and have been swimming to keep my base and give my knees and IT bands time to rest, will that hurt my run training or will the cardio work I do while swimming help me with endurance when I run?  Might be a dumb question, but was curious.  Thanks.

Brent

One other question.  My brother-in-law mentioned POSE running?  What is this and are their any pros/cons to this style?

Thanks.

Ken:

Could you jump out to Garmin Connect and take a look at my last week and half of workouts. I'm very much following a time based program with HR staying in Zone 2 at this point.  Although on my run today it was hard to stay in Z2 and had to walk a couple of stretches to get it to come back down.

Any thoughts on my training will be appreciated.  Also, next week will be Week 3 of a 12-week Sprint Program to give you a sense of where I am at in my training.

Ken:

As I move into the middle third of my training, I'm starting to take a look at my diet to make sure I'm eating the way I should to sustain a solid training effort. I just finished Recovery Week and still feel drained most of the time and I suspect it may have to do with my diet. I take multi-vitamin and drink at least 6 glasses of water a day.

I picked up "Racing Weight" by Matt Fitzgerald and have started a food log on Training Peaks. Since carbs are so important in an endurance athletes diet I'm wanting guidance on how many grams of carbs I should be taking in each day.

Here is how my first two-days of my food log look.

Sunday

• Carbs: 982 Cal - 246g
• Protein: 254 Cal - 63g
• Fat: 403 Cal - 45 g

Monday

• Carbs: 614 Cals - 154 g
• Protein: 204 Cals - 51 g
• Fat 261 Cals - 29 g

As my weekly training stands now:

• Bike: 2.5 hrs
• Run: 1 hr
• Swim: 1.5 hrs

These times will obviously increase over the next eight weeks as will the intensity.

So what would you suggest as a good rule of thumb for daily carb intake in grams (and total Calorie intake for that matter)?

I have seen anywhere from 3-6 x lean body mass.

My current stats are as follows:

• Weight: 185.2
• Percent Body Fat: 24.1

 As it stand now I have set a goal weight of 179 and Percent Body Fat goal of 20.3.

No his book does not recommend this amount of calorie intake - it just happens to be what I ate for the past couple of days. Have to admit I was a bit shocked at how low the calories were. Guess that is why doing a food journal is a good idea :-)

His % regarding Carbs, Protein and Fat are in line with your recommendations as well.

Any quick suggestions on ways to to increase calories/carbs in my diet either through good snacks or additions to main meals and where you think my calorie intake should be?

My height is 5'-11"

Thanks Ken!  This is great info and thanks for the recipe's. We are pretty good about the quality of food in our house.  I take a little pride in the fact that the neighbor kids don't like hangin at our house because we don't have soda or a bunch of processed snack food :-) 

Anyway, I will monitor closely for the next several weeks and report back.

Hey it has been awfully quiet around here - I hope it means everyone is too tired to type b/c training is going well. I think a few of us have races in the next six weeks so lets hear how everyone is doing.

I just completed week six of my twelve week plan and this past week was tough.  Swim workouts included threshold intervals and total workout lengths of 1,800 meters.  Run workouts included a Fartlek (which I have concluded is how my 9-year old runs his 5k's) and Saturday's workout included my longest ride to date (1.5 hours) followed by a 10min transition run.  The wind was blowing a steady 20mph throughout the entire day and needless to say Saturdays workout sucked.  Finished the week with a 40-min run.

I'm really glad I started paying attention to diet and Ken's advice above has really payed off.  I feel I'm recovering much better and my energy level is back up.

So I would love to hear how everyone else is doing, including you Ken.  

Nice job on your run, I noticed on your Garmin Connect you were posting some pretty fast times as of late.  I wish I could join you on the AT - "A Walk in the Woods" is one of my all time favorites. I never laughed so hard when he described his tantrum when he threw his toilet paper away on the trail.

Oh I finally picked up a wet suit - Orca S4 and did a pool swim with it on Friday.  That was a weird experience.  My Avg stroke count went down by 2 stokes.  I was also surprised how warm you get in those things. Several times I had to let some cool water into the suit during my workout. Turns out the fit is perfect.

How many more pool workouts should I do with my wetsuit prior to my first race?

Ken:

Ran a 5K this past weekend to serve as a benchmark to where I am on my training. I'm happy to report that I set PR with a time of 29:24 and magically I reverse split every lap. However looking at the race profile it certainly aided in the reverse splits. I finished with the tank nearly on empty. Coincidentally Training Peaks sent me an email indicating my LT needs to be bumped up.

• Lap 1: 9:49
• Lap 2: 9:29
• Lap 3: 9:01

I placed 7th out of 28 in my age group (M40-49).

I'm four weeks out from the my race and am trying not to get to freaked out mentally :-)