bigDH's accountability training a.k.a Beer Drinker's Appreciation Society (Page 60)

Kevin - Thanks for the advice on the ribs.  Yep - gonna have to baby them... although I am proud to report that they are feeling a little better today.

Quick story... So I use map my rides to keep track of my miliage and they have this thing where they break your rides down into segments that others can find and do with the goal of beating your time.  The person with the fastest time is "King of the Segment".  So I did this ride on Tuesday and I became king of the two hills that I do my hill repeats on out here.  Before heading out for my hill workout today I signed onto MapMyRide to discover that some weasel had beaten my time.  So I took a Kevin like approach to my workout today - I shaved 6 minutes of my time and retook the title of "King of the Segment".  I think that deserves a beer (or maybe two!).  After the ride - I stepped on the scale... 180.2... Sure, part of that is sweat loss but I can see the finish line.  Hope you all can too!

Bad a--.  That's awesome.  I've used mapmyrun quite a bit back in the running only days.  I never could find anyone doing anything like that in my area.  That would motivate me to no end.

I tried to do it at 3 pm today, aproaching the hotest part of the day.  There's a reason it's the hottest part of the day, it's hot.  I ran 11.5 miles in 94 degrees, no big, I just couldn't get any traction.  8:42/mi pace.  My slowest on this course in a long time.  I think that if I can repeat this run in my race, I should be between a 6:00-6:15 time.  The best is that when I left the house at 3 I weighed 179.2, and when I came home, I weighed 172.8. That's 6 lbs of water weight.  This reminds me of my wrestling workout days when making weight.  I'll put my head down on my pillow at 178 tonight.  Hoping to lose 2 pounds of weight by morning.

This is the beauty of these forums.  I will never be as fast as you - but that doesn't stop me from trying.  

Dropping six pounds of water weight is pretty hard core and shows how hard you were working even if your time didn't reflect it (blame the heat for the 8:42 pace).  Way to acclimate for your upcoming race but also take a moment to think about your hydration plan so you don't run out of gas when you are kicking as* during your HIM!

Howdy:

First and foremost - good luck tomorrow Thor!  All that work is gonna pay off!  What's your goal (forgive me if I've forgotten) besides improving your time?  Don't forget to buy some Coors Lite and leave it outside as motivation.

I've got my ride planned out for tomorrow - 70 miles.  I made sure to get as many hills into the workout as possible and will cross the highest point in the county five miles from the end.  I'm planning on riding 2 mph below my planned 15 mph race pace.  Is this what you guys would do?

As motivation for tomorrow.  Finish the ride and I get to go to a restaurant that his 5 beers on the menu I haven't tried.  Oh Yea

Hey Kev - 

I know you ate fish last week during your long ride.  Do you think pork tenderloin would fit the bill for my ride tomorrow?  We are cooking it tonight and I imagine we will have leftovers.

DQ

David-

70 miles is a huge ride. I would ride it at 80% rpe (rate of percieved effort) of your pace for your intemediate hill/speed workouts.  just take it easy on the slightly uphill parts, ride hard on the downhills and the steep hills are going to be a good workout for you no matter what.  For my long rides, I'm usually at 1-2 mph slower pace overall, but I still feel like I got a good workout when I'm done.

Have a great ride, take lots of fluids, consider gatoraid at like a 50/50 mix w/ water, and yes, pork tenderloin will be outstanding. 

With this heat, my beer of choice has been hefe w/ lemmons.  priceless.

Pretty stagnet today.  Had a ows/b brick.  swam 1 mile in 41:00 and biked first 20 miles of course at17 mph.  felt kinda blah all day.  I take B12 vitamins on days like today.  they seem to help w/ energy.  Rest day tomorrow, then I have some wierd transition workout on the plan for sunday.  4:00 run followed by 10:00 bike x 10 reps.  each time I'm to work on transition from bike to run. 

Hard thing has been hunkering down on eating.  I feel like I'm in wrestling again trying to make weight.  I think I'm dropping about a pound a day now.  The hard part is the evening times when normaly I'd be eating and drinking.  I should be at 176 tommorow. 

Hope everyones workouts go well this weekend.  DH, I came across a run through hells canyon today I think you should check out.  sounds right up your alley.  http://www.weather.com/news/badwater-ultramarathon-20120712 

my goal is to beat my time from last year which was 2:53. My ultimate goal is go under 2:45. At first I was looking for 10% but that would be over 17minutes...

Could be having thundershowers tomorrow so...we will see.

I say spend the buck and half and get yourself some protein bars/gels for your ride. Jerky is one thing but BBQ'd pork is another while tasty cold out of the fridge, 3-4 hours in the sun...

I had an rye ipa from phillips that was pretty good!

Today is my son's Tri. As I write this he is beside me nervous...he will do great!

Kevin - sounds like you need a rest day.  Hope you are making the most of it and getting geared to master the transition tomorrow.  That workout sounds like something I need in a huge way.  My transition for my OLY were woeful and I could have shaved 2-3 minutes of my time just by practicing more.  

As for making weight - don't go all vision quest on me...

Thor - Good luck on your goal... if the weather doesn't get in the way - it shouldn't be too hard for you.  How'd your son do?

Good point about the jerky and protein bars... I ended up forgetting them in my fridge as I headed out the door this morning and that's probably a good thing.  I like the idea of jerky - one of the things people have been telling me is that I have to replace the salt that I'm losing during my long rides.  Do you think Jerky would do the trick.  Like the idea of protein bars - I go through gels way too quick and they tend to give me a stomach ache.

Good luck tomorrow!  Kick some as@ and let us know how you did! 

The long ride went well.  It got off and ended poorly with me falling off my bike when I couldn't get going after clipping in... not pretty and it didn't do my ribs any favors.  At the 15 mile mark, I was feeling pretty negative but things got better as the ride went along.  Last night - I looked at a topo map and found a bunch of hills along my route and went out of my way to climb up each one.  Was pumped by the fact that my ride had almost 1500 feet of elevation gain... (which is something you have to work for out here in Michigan).  I was also happy about my progress on the hills.  Last year when I did a similar workout, I had to stop a couple of times on the hills.  With the hill repeats and the reward of beer - I pedaled well and average 14.5mph. 160 miles for the week.  Not bad.

This week - I'm riding 80 to my favorite brewery and then heading home to MA.

Too funny.  This movie was filmed in Spokane with the referee in the final match being my high school coach, a local wrestling icon.

Anytime you can avoid shotgunning warm coors in a parking lot is a huge victory in my book.  Way to go on making your goal.  looking forward to the report!  Enjoy the well deserverd steak and beverages!

Transition workout down.  I did 4:00 r, 10:00 b, 4:00 run x8.  It came out to 1:20 on the bike, and 1:04 on the run.  I left the house at 177.5, and came back at 171.1.  I'm now too big for 34 waist shorts, there starting to ride kindof low.   That's good for a few more hefe's, or a ESB from creek.  Choices are always hard.  168 is right around the corner. 

Sounds like everyone got some good training in this weekend.  3 more weeks till my tri.  2200 ows/ 22 mile bike for me tomorrow.

After this hard interval workout, my workout effort today was below average.  I just couldn't get it going today.  I think as your body gets conditioned (seasoned), this blah feeling may get less and less after hard interval training.  Maybe time will tell.

6.2 mile run tomorrow should help for recovery.

Well that race is in the books. Disappointing to say the least. Ended up 48/107 in a time of 2:50:31.

Last year was 63, 2:53:42. Improved but not as much as i was hoping. My swim was actually just about a minute and a 1/2 slower. Funny thing is, is it felt great! Bike felt better then last year as well but only a small improvement. Could have been the wet course or just not enough hill work.

I was hoping to get in the 2:45's this year...I guess it will have to be next year! I will be going down to 190 next year to do this damn thing!

Will be spending the balance of the week in sunny okanagan on the beach drinking beer! Back training next week.

On a posititive note, I didn't have to chug warm coors lite...

Thor, you beat your time by over three minutes and moved up 15 spots in the standings.  That beats warm coors in the parking lot any day.  Good Job on the improvement.  2:45 next year!

X2!!!  Be proud of what you accomplished.  While you may not have seen the improvement on the clock you were looking for - it sounds like you felt strong this year!  Remember - not needing to puke for going all out or drinking warm coors is a good thing.  And you were cool enough to get your son to do it with you.  In my book - thats father of the year material!

Kudos on the effort.  Now I want to hear about the Prime Rib!