Fred D Mentor Group Part III (Page 74)

Coffee and dark chocolate are my daily supplements

I started to "eat" a vega shake each day so I stopped taking my multi. I do take Gluc-Chondriotin since my knee surgery last year and one 500mg Calcum/Vit D supplement as I found out that I have Osteopenia and had no idea!

Haha!  For some reason this made me remember something that struck me as funny last time we were in Hawaii.  At home, on the radio there is a weather forecast every 15-20 mins.  The radio station we listened to there hardly ever had a weather forecast, instead it was a surf report every 20 mins!  

My memories of Jorge's plan are:

1st and 3rd workout of the week - intense and painful (Marc, those 6x4 were brutal!)
2nd workout - tough but not as bad
4th workout - they get longer and longer but not really intense.  Some had a tough 15 min finish at a higher intensity but nothing like the really intense ones.

The one time I managed to get completely through the whole program, my run volume happened to be low due to a knee injury that I was treating very carefully.  That same year I tried to repeat a section of the program while my run volume was back to normal and I found it really tough.  I think if I were to attempt it again this year I would be in a better position to handle both but at the time, it was rough.

re: supplements.  My wife feeds me a concoction of supplements each day.  Vit C, D and a multi-vitamin and then magnesium in the evening.  The magnesium was recommended by my Osteopath.  We used to always take fish oil as well but got out of the habit.  Our dogs get fish oil every morning and we see a big difference in them as well!  

I think I am in love........

Jason, you have a nice progression of pace as you go through the set (3-4 seconds/100) but then you hit the 50s and you have a huge jump in pace (1:31 to 1:22).  Next time see if you can reverse things so that you start the 50s doing 43-44 and build to 41s at the end.

Red wine and dark chocolate is my weakness lately.  I never used to like chocolate at all but when I discovered that combination, it completely changed my opinion.

Sorry, I just reread your post and didn't realize you were asking for a rest interval.

I took about a 30 second break between each set of 600.  Between the 2x300 was about 20 seconds rest, 15 seconds between each rep of the 3x200 and the 6x100 (again 30 second break between finishing the 3x200 and starting the 6x100), and I was doing the last set of 50's on 8 seconds rest.

Arend...I probably should have started at 43-44 and built to 41...but I was stubborn thinking I could hold 41 the whole way.  Maybe if I was doing them on the minute (19 seconds rest), but doing them on :50 was brutal.

When I was younger, I spent some time in France and every night we had a nice red wine (Bordeaux usually) and some of the best Belgian chocolate. I try to recreate it here with a CA Merlot and some Hershey's dark, but it's just not the same, LOL  

Ah, this is just a common misconception, but understandably so. Coffee is actually just a delivery device for the five major food groups: cream, sugar, chocolate, caffeine, and alcohol. In and of itself it actually has no nutritional value and should be abstained from if at all possible.

Neil - what a beauty! Very tough luck about the wheel, but it might have been worse: it could have still been attached to the bike! Will you get to ride tomorrow?

Wierd - the pic is massive on my screen now, but was smaller earlier.

Will need to wait till the weekend to ride, but it's 10C tomorrow.  Crazy warm, but not quite as good as tomorrow.

Yeah, playing havoc here too.  Whatever, new bikes should get huge photos!!!   Congrats, and glad the damage was only to the wheel

Great looking ride Neil!  Would red Michelin Pro Race tires be over the top?  

I hear ya, that is a long tough set!  Ease off just a bit for the first few 50s next time and build it up... and try not to puke in the pool.  

Which of course reminds me of "...armaggedon for Hawaii..." http://www.youtube.com/watch?v=3-TfZslHKoo

A constant fear of mine.  I tend to reach behind my front seat to make sure my wheel is actually in the car.  I have had the pleasure of driving down the road, when suddenly the driver beside me starts laying on the horn and gesturing wildly.  As I look to my left, I see my fork bouncing up and down beside my window.  It's good to know the rear strap on a Rocky Mount can hold its own in a pinch, but I don't advise testing this knowledge.

Steady run this morning - 29 degrees with frost on the rooftops - but no wind so made for some nice conditions.  Heading to the pool at lunch for some damage control.

I am on daddy daycare patrol all weekend - wife gets to go on a girls weekend - so fitting the run in today.  Luckily my parents are nearby so I can get a nice bike in tomorrow.

Otherwise should be a nice weekend of frozen pizzas and football (with some Sprout TV thrown in for the kiddo).

Hey everyone.  I'll try to catch up today.  Horrendous travel day yesterday -- I'll spare the details as you probably all been there and can imagine.  So not I've got head cold, in a conference in San Diego, more or less stranded on an 'island' surrounded by 10-lane roads.  I'm going to have to take a taxi somewhere to run today -- I can't take the hotel treadmill again...

Have a good day everyone.

Rev3 may or may not be in negotiations to essentially take over Poconos 70.3. But you didn't hear that from me.