Fred D's Ironman/Half-Ironman focused Mentor Group --CLOSED (Page 61)

ChrisM - 2012-02-12 8:48 PM Good confidence builder workouts this weekend. Saturday rode 77 solo, about 50 flat and 25+ in the hills to simulate (a long) California HIM where the climbing comes second half. Indian food Nd the theater last night. . Then followed up with a hilly 11 me run this morning. Been a while since I've done long back to backs like that. Last mile of the run was 8:4X which is fast for me. Hope everyone else had productive weekends

Great job on the training Chris

Started the day with a grueling 4x10' @ 100-105%! By the 3rd 10' I was convinced my legs wouldn't be able to take my weight when I finally got off the bike, but somehow they managed it. Going down stairs, however, was definitely one was to make sure I was awake .

wow, total waste of a weekend for me, need to get my but in gear this week.  thursday i got busy in the evening, Friday wife wanted to go to dinner, ended up out later than expected, ran 4.5 os Saturday, then went to a wedding, where i ate too much, drank too much and ended up lounging around the house all day Sunday.  Planning on 6.5 tonight, Wednesday and Friday, with bikes and swims on Tues, thurs and Saturday.  Sometimes life gets in the way, glad it is february and not april.

it got cold and windy here again, but will warm up for the week, that should help.

Chris great job!!!

Fred, good luck with the needle

Great work to all you guys!!  Much more productive than I!!!

I was watching a webinar and they were talking about how to change.  It is specific to Nutrition and Exercise but they presented some numbers that I thought were interesting.  The folks that are presenting this utilize a program for weight loss (or gain if that is what you needed) where they believe in the long term approach.  No quick fixes.  Anyways, what they said was if you introduce just one new habit at a time you have >85% chance of it sticking.  If you introduce 2 the chance of success drops to <35%.  3 new habits and it drops to a whopping <10%.  They do acknowledge that these rules don't apply to everyone, some type A folks can have success even if you throw the book at them.

They also spent a fair amount of time talking about what the habit should be.  How it should be easily measurable.  For example, increase hip mobility is a bad goal.  But perform a specific stretch daily is cause it is easily measurable.  Another example of a bad goal is eat more vegetables.  Not measurable.  Yet this is a goal is one you hear spoken all the time.  And just saying how many servings too eat is not good either.  It has to be small, but you have to have confidence you can do it.  So say you eat 2 now.  Decide your confidence level of going to say 3.  If your confidence is high then go for it.  If it is not then adjust it to a goal you can reach.

That's a good post, and at least for weight loss has worked for me.  I set small measurable goals and then built on them.  It's been about a series of good choices (with the occasional not so good choice), and patience.  I have a BT friend here that is doing Calif. 70.3 and also wants to race it at 205 or so.  Late last year we were both in the 230 range.  I started in September making changes and am down to about 210 (not doing it perfectly, I still have fro yo and other treats on occasion).  He put it off until 2 weeks ago and is now doing something called the "big breakfast diet."  There's a thread on it in the weight loss forum.  As the name implies, basically eat a large breakfast and that's it for the day, I think 1400 calories total.

He's lost 13 pounds in 2 weeks, so he is getting immediate results.  But he is also half ironman training, and pretty heavily at that.  I can't imagine that it's a smart way to train or lose weight, but I guess if it gets results....  I just wonder what happens when he has to go back to real life when the "diet" is over?  Perhaps he has a good maintenance follow up program, I really have no idea. 

I am trying to do this so I can maintain a healthy weight and lifestyle.  I know simply for for me only that the higher I swing the pendulum one way (i.e. restrictions), the faster and higher it swings the other way when the S hits the fan (i.e., binge)

golfpro - 2012-02-13 1:39 PM I have waited for 2 hrs for this sinus pressure headache to go away! my head is hurting like a mother...! Bagging run and doing it tomorrow . I am tired of this constant thumponf!!!

I don't know about anyone else but when I have a sinus headache the thing that clears me up the best is physical activity, including the run.  It's tough to get started but about 5 minutes into it I feel so much better that I don't want to stop cause I know what is coming back.  I feel for you though, allergies have been killing me over here.  On a good note I am really perfecting the snot rocket.

Weird, they just talked about this on the local news here.  Not you specifically but the treatment in general.

Ouch.  Here's hoping it helps

heal up Bro,

Almost 7 mile run last night, some sufferfest tonight and the pool.

shooting for 10 hours total this week, I AM GONNA MAKE IT HAPPEN!!!