kenj's group closed, training hard and having fun!! (Page 7)

julta - 2011-04-17 9:53 PMOk I have a question today. I just started (3 or 4 weeks ago) with the beginner 20 week 1/2 Ironman plan. As I've been looking at the plan today it just doesn't look like enough to me. So I started looking at the other 20 week plan. This one could possibly be more then I can handle training hours I'm not sure. But I'm thinking that maybe it would be better to go with the aggressive plan and even if I end up missing some of the workouts or shortening them I will still be ahead of the game. Input from those of you who have used them or just trained for a 70.3?

I think you could obviously change tweak the plan to suit your own uses, depending on your weaknesses, time, etc.

Question is, what to change...

You've lost 100 lbs.  I NEED to lose 100 lbs.  I would like to join your group.  I live and work in Broken Arrow, OK, and I'm sick and tired of being sick and tired, and I have a DR's okay.  Now, walking/running is very difficult right now but I enjoy the bike and have access to a pool.

Dont give up.  I lost 200 pounds since 2005.   It's all doable. 

Some strength training is good even if its just some planks, push-ups, crunches, etc., for 15 or 20 mins a couple of times a week.  The core is the center of our power.  It helps when it is in good shape. Weights, I use low weight, high reps to avoid building heavy body mass above the waist. 

You all have a great week.  testing week for me for power improvements on the bike.

Thanks all for the congrats!

Strength Training:  I have been taking a 40 min. Core class at the gym.  I have a Billy Blanks Ab Boot Camp DVD I might try out.  I haven't been able to find much time for ST, but I really want to get some more in.  After being overweight for so long and then having a c-section 2 years ago - I have been focusing first on my abs.  Nothing like having a baby to destroy your abs.  I was shocked - but I have come a long way.  I think I might just start doing 15 mins. a few times a week in the evening b/f I sit down to watch TV.

I would like to throw a question out there.  I am curious about nutrition.  Do you eat what you want?  Stick to a healthy diet of balanced carbs and proteins?  Do you find what you eat affects your training?

I am trying to find a balance between eating to fuel my workouts and eating little enough to lose weight.  Maybe I am nuts for trying both at the same time.  If I am hungry, I just do NOT get in the quality of training that I do when I am fueled up.  I think making sure everything I eat is nutritionally dense is going to help me.  Eating any kind of junk seems to drag me down... but sometimes I just WANT a little something something that isn't healthful.

I feel your pain.  It is a huge issue when losing weight and exercising.  The goal is to avoid the starvation mode by eating too little.  I had the same problem during my 200 pound weight loss.  I was riding thousands of miles a year and later working out for triathlons but trying to keep my food intake to about 1800 cals a day.  I seriously slowed the rate of weight loss by eating too little.  I know it is counter intuitive to eat more to lose weight but we have to. Otherwise our bodies react as if we are not getting enough food and they hold onto as many cals as they can.  It is trying to survive the long winter of scarce rations as it did in the cave times. So the trick is to convince it we have enough food so the metabolism stays high. 

Have you tried LiveSTRONG.com?  Great web site.  You set up a profile, estimate your base metabolism aand then tell it if you are losing weight or maintaining.  It will then tell you how many cals to eat a day.  Then add in your fitness exercise each day and for how long and it will add those burned calories in and give you a total you can eat and still lose weight.  I still log my food every day even though I'm at goal and in 33 inch jeans.  

Also, I too am getting better at fueling during exercise that lasts 3 hours or more especially.   It makes for a better workout. 

On the nutrition question and losing weight.  I think eating well is something most of us struggle with.  I try to eat healthy 75% of the time (probably should be a higher %, but I enjoy an occasional pizza and beer). I try to make sure I am consciously eating, I have a hard time with snacking and not even realizing it in the afternoons. I don't log my food, but if I was trying to seriously lose weight  I would and have in the past.  It really allows you to see how all those little snacks add up.  I agree with Ice livestrong.com is a great site, they have come along way in making it easy to log your foods.  Also like Iceman said, if I don't get enought calories my body will hold onto it and I won't get any benefits - fine line indeed!

BT also has a great forum for those focusing on losing weight (I believe it is toward the bottom of the main forum page). It may be a good way to get extra motivation.

kenj - 2011-04-18 7:59 AM

julta - 2011-04-17 8:53 PM Ok I have a question today. I just started (3 or 4 weeks ago) with the beginner 20 week 1/2 Ironman plan. As I've been looking at the plan today it just doesn't look like enough to me. So I started looking at the other 20 week plan. This one could possibly be more then I can handle training hours I'm not sure. But I'm thinking that maybe it would be better to go with the aggressive plan and even if I end up missing some of the workouts or shortening them I will still be ahead of the game. Input from those of you who have used them or just trained for a 70.3?

I have done the more agressive plan a couple of times, I think it is also what I have now.  The first time I did it, I wasn't at the level for some of the workouts, but used the times as a guideline and did what I could of the workout description.  My issue with a lot of the plans here is I think they could use some additional running, at least for me.  But, I think you are better off with the more aggressive plan, even if you miss some (we all have days that life gets in the way) as long as you can physically handle the volume.  If you listen to your body you will be ok.

ETA: There is also the custom plan creator, I believe you need to be at least a bronze member to use.  I don't have a lot of advice on this as I have not used it yet, but I think it may offer more flexibility in creating a plan that fits your schedule.

Ken - I agree I don't think any of the plans I have done, have enough run volume. Running is my worst of the three sports, so I am trying to work that the most. I will reevaluate my run volume after my HM in 2 weeks.

As for following a plan - I am really bad at it. I try to look at the weekly volume and then do my own thing. Probably not the best strategy, but it is definately more flexible. Since I am still working on my base and still very much a newbie I am hoping that this is ok.

It is in the low 40's and raining here today - so I may have to do my 7 mile run on a treadmill - ughh!

Just thought I’d pass this on.

I’ve been using this app (runkeeper) since February to track my running and biking. I think most of you have a garmin but this app works pretty well with my droid phone. I still use my cheap bike computer for feedback on speed when I’m on the bike but this app is nice since I don’t have to write down my number after a ride. You can also log in online and check your stats out. It gives a lot of info on the graphs, map of your route and split times – it’s pretty cool.

Oh and best of all it’s FREE!

http://runkeeper.com/

Wow Ken thats about the best advice I've ever heard on running and volume!

I know for me being consistent is the best and I'm just starting to get into a groove with my running where I feel like I could do a little more. This year I think I did a little too much when I started back up again and my legs/joints weren't very happy.

I would like to throw a question out there.  I am curious about nutrition.  Do you eat what you want?  Stick to a healthy diet of balanced carbs and proteins?  Do you find what you eat affects your training?

I am trying to find a balance between eating to fuel my workouts and eating little enough to lose weight.  Maybe I am nuts for trying both at the same time.  If I am hungry, I just do NOT get in the quality of training that I do when I am fueled up.  I think making sure everything I eat is nutritionally dense is going to help me.  Eating any kind of junk seems to drag me down... but sometimes I just WANT a little something something that isn't healthful.

Sherry, I've been following the Weight Watchers program since last July and I've found that planning my meals for the day before I eat them has been effective for me.  If you've got food at the ready, you have less chance to eat junk when you're hungry.  I also try to eat consistently throughout the day: breakfast, snack, lunch, snack, dinner.  I have protein and produce everytime I eat and go easy on the carbs.  I'd say I stick to my plan 80% of the time, but it keeps me in line and gives me a structure to return to when I fall off the wagon. 

A few blogs I've found helpful:

bethsjourney.com

skinnytaste.com

I think livestrong and sparkpeople are also good sites.

Ken - your advice on running is one of the best summaries I have read. I have followed this same advice preparing for my Half Mary in 2 weeks. 6 months ago, I was running about 8-10 miles a week. Slowly increased my runs to 4x a week and then started to add distance to one or two of the runs per week and never more than 10% of weekly volume. Last week was my longest week at 25miles. I will get in 3 runs over 10 miles before my race. Some may say that I added on to slowly, but I have not gotten injured and that is what is important to me.

I do have a question though. I am a little lost on what I should do after my race. I will have sprint tris in June & July and then my first oly in Aug. How much should I be running for these shorter distances? I would like to better my 5k times and I know that everyone says run more, but how much is that? I would also like to start adding some interval/speed work as well. Any thoughts from the group?

Name: Keri

Story: My first love was lifting and I would throw in cardio as a necessary evil. I became a certified personal trainer in 1997 and trained clients until the birth of #4 in 2003. Continued to visit the gym on a quazi regular basis and worked out through pregnancy #5 (2007). September 2008 brought Hurricane Ike and we lost half of our home in NW Houston. This caused the younger 3 children and myself to be displaced first in a hotel and then with friends. The emotional eating began. A couple of months and 15 pounds later I decided enough was enough and realized as I was approaching 40 it was time to do something different. I joined a running group through my YMCA February 2009, a few sessions in somebody mentioned a women's triathlon and my ears perked. I went home, looked it up and signed up. I had never swam a lap and didn't own a bike. I thought I could swim (growing up in AZ) but after one length of the pool the hard reality is I play a mean marco polo.

My first tri was Tri Girl a 200/8/2 super sprint on Mother's Day 2009. I did 5 sprints my first year, added an Oly and HIM my second year and am currently training for year #3.

Family Status: Married to another BTer - KenOtt with 5 kids, the boys are 18 & 16, girls are 8, 7 & 4.

Current Training: Had an Oly 2 weeks ago that did not go well, my first DNF. I was trained and very excited but ended up getting sick a couple of days before. Had the bright idea to tough it out which wasn't the smartest thing I've ever done. Ended up getting pulled off the course around mile 4.5 on the run. I am back to training but not the extent of my plan right now as I don't feel 100% just yet. I signed up for a sprint race in May to help me get over my disastrous Oly. 

2011 Races: Sprints in May & August, Oly in September and HIM in November. Will probably toss in some family relays in June & July where I will be the swimmer.

Weight Loss: 5 pounds would be nice but not a major focus of mine. I am 5'9" and race Athena.

What makes me a good mentee: I check in often, keep my logs up to date, check on my fellow MGers and leave inspires. Richard and I were in the same MG last go round