bigDH's accountability training a.k.a Beer Drinker's Appreciation Society (Page 76)

X2.

Layers, especially on the hands and in those easy to freeze spots are critical.  Once you prepare for it properly, and you go out and have success on a few runs, it really isn't anything to fear.

I love training in the muck.  That which doesn't kill me...

Speaking of counting - I had the hardest time this morning keeping track of my laps. I recorded 80 lengths - but probably swam 85... brutal!

Big day... Morning workout was in the pool.  As I mentioned in my previous post - I couldn't count laps to save my life - but what really pissed me off was the fact that I forgot to restart my watch after a break.  So, my goal of seeing how quickly I could swim a mile was shot.  But I was pumped to still have some left in the tank when I finished.

In the afternoon, I got my run in... 13.1 miles baby!  And I killed it on time... 11.5 minute miles.  It was one of those runs where the mind wanted it more than the body... my knee and hip were really hurting so I kept stopping to stretch.  It got me through.  Now I'm hoping that I didn't push it too far.  I'm really sore tonight - so I'm hoping that the stretching and ice will work their magic and I will still be able to get in 60 on the bike on Saturday after a day of rest.  Fingers Crossed

My reward - Hop A Lot Amus - a imperial IPA from New Jersey (not great but after running that far - it did the trick).

Take it long and slow on the ride and you will be a.o.k.  You've now swam, ran, and biked the distance.  No question in anyones mind now.  You can do this.  Way to go.

Yep - finishing the run was a huge mental breakthrough for me.  I "knew" I could do the distance because I have never quit on a race before in my life, but now I have confidence that I will finish.  Big difference.  

I've spent the morning playing with a tri calculator to try to get a better sense of the pacing - but I need to change that mindset as well.  Instead of setting a pace time to achieve a time goal (like 3:00 for my OLY) - I need to set pacing goals to make sure I don't go out to fast.  Yesterday was the perfect example - I average 10 mph for the first three miles when I really needed to run a negative split instead.  Everyone is telling me how hard the run will be (I can only imagine) so I want to make sure I go out nice and slow.  So the question is - based upon the volume - how much cushion do I need to add into my times.  Here is what I'm thinking

Swim: 2:32 average pace during training/2:35 during the race 
Bike: 15 mph average pace during training/14 mph during the race
Running: 12 mph average pace during training (13 mph pace during the race) - My plan is to divide the race into sections: First 5 miles 13.5 miles per hour/Second 5 miles 12 mph/ Third 11 mph (I average 10 minute miles during my OLY) 

Thoughts?

BTW - Sore but not hurting this morning... Phew

DH - Frankly I don't get weight either... It baffles me that you aren't the skinniest person in our crew with all the time and distance you put in... But, I have some thoughts as I have spent the last 7 months focusing on weight like an anorexic teenager:

1) Weight fluctuates.  Not only are you heavier during the day - but based upon what's going in and what's going out weight can fluctuate by as much as  1.5 pounds during the day and 2-3 pounds during the week.  Find a time to weigh yourself each week when diet affects the weight the least.  My time is on Saturday mornings.

2) The body will retain water after a hard workout.  It sounds like you were really pushing it - and it's likely that you did have slight fluid retention in your muscles and joints as a result of inflammation.  Plus - drinking water can cause your weight to swing drastically - 1 average bike waterbottle weighs about 1.5 pounds...

3) The amount of salt can have a big effect on water retention and weight.  A lot of the energy drinks and gus and bars have lots of sodium to replace what is lost through sweat.  So despite the fact that your pee is yellow - you may be absorbing water at the cellular level like a sponge.

4)  Your scale might be off or give inconsistent readings.  Who knows, it might have been made in America.

I hope this helps.  But the fact of the matter is this (and I know I am a hypocrate for saying this and needs to heed my own advice) but it's the off season for you.  And if you are putting that much time into working out - you should be focusing more on the joys of the experience than on the number on the scale.

BTW - I can access beer advocate at work so I will check on your beer recommendation tonight.  Might need to take a trip to my favorite beer store to reward myself for running a HM in training.

I see you have been checking out the Coop liquor store flyer....I just can't pull the trigger on $64 for beer...probably only $24 down in the US. Check out some of the Rogue beers, a little more but pretty damn tasty! Oh and don't forget the the Mt. Begbie nasty habit!650ml of enjoyment!

Valid point but somehow, I don't think my wife would not see it that way...

DH, Thor.  No amount is too much if it's the "best beer in the world."  Then it's priceless.

David-  How did the ride go? 

Now it's taper time.  Week 1 taper.  cut distances by 1/4 to 1/2, and keep up intensities/paces.

Week 2 taper.  Completely cut workouts to 15 to 25 minute efforts in all 3 sports.  get 3-4 good workouts in practicing your transitions, maybe at a lake, or be prepared at your pool.  cut intensities to minimum effort, just keeping everything stretched out.  rest.

I would shoot for your training pace in your race.  race how you train, and you may even surprise yourself and feel good going faster.

Quick post before heading off to a cub scout overnight... just got home from my bike ride... 55 miles in the books at a 14.7 mile per hour pace... Holy cow was I tied.  I'm hoping that my taper will give me some more juice on raceday because I was dragging having done all the distances in 3 days.

Glad to hear that the run went well Kevin.  About time that knee started doing you right.  As for paying big bucks for a good bottle of beer - I'd say that as long as it was a once in a while deal - then it would be worth it...

More tomorrow... 

Went on a 7.5 mile "hike" today with my wife.  We dropped the kiddos off for babysitting and thought we'd take a couple hours to go explore in the woods.  3hours and forty minutes later, we got back to our car exhausted.  Trails were poorly marked, so we figured we went about 9 miles easily.  It was about 4.5 miles up switchbacks, and 4.5 mile trail down hill.  Great workout, but we're tuckered.

My wife and I are splitting a 6 pack to "heal our wounds".  Red October, a seasonal brew from New Belguim.  She took a sip, and it didn't agree with her.  Darn, what to do with those extra beers... Hmmm.

Ha ha... way to step up and take one (of four more) for the team.  Glad to hear you are getting out with the wife and taking sometime for yourselves.  

dayuuum Boy!  That is some speed right there! 

After two weeks off I started my HIM plan again and will include some strength training too. May forgo my week day swims for the weight lifting this first twenty weeks. Today I schedule to run with some friends who are at my pace, rode my bike into town and then met up with them for the run and then biked home, the long way.  I made it home faster than the ride in because the wind was at my back...I was FLYING!  What fun!  Homework for pre cal is done for this week...haven't a clue what I am doing so study all week for my test on Thursday.  Good thing my one man support team is also a mathgeek and a good tutor...guess he's a keeper!

You do that do Kevin..."oh you don't like that beer...I guess I will have to drink it... "

Nice pics of your hike!(FB)

Nice little workout! I always love the wind at my back going home!

Well had a good weekend. Might have ate a bit too much. The weather here has been beautiful. My wife convinced me to get my lazy as$ on the bike yesterday. Sunny, warm barely any wind and I think i had one of my fastest rides I have done. I do this route a ton and I think I had helium in the tires or something. Averaged about 21mph over 20 miles. I might have to bike outside with my trainer tire on more often!

I have a couple of spin classes on tap for this week and more running.

Like Cynthia, my swimming will probably start up later in the winter...

Kate, how was the Triathlon/beer?

Race report?