Big Steve's Group (Year Three) - Closed (Page 8)

Another week turned upside down and after 82 hours of work, my workouts suffered.  My legs are shot, thank you Waste Management Phoenix Open.

This next week will be a recovery week with easy rides and maybe runs but nothing mind shattering.

All

Sorry I have been MIA for sometime.. Well workout have not been great.. work has me deployed to the winter wonder land of Chicago.. I found a gym that will let me use it this week.. So I should get some work outs in... I do have good news in that It is day 14 and no smokes.. So I am good there.. 

I will try to update you all this week as it unfolds

Take care 

Al

Sorry folks for the brief hiatus.  Travel, bad cold, family stuff all made for a really lame training week.  That swim in the sun I posted was the only workout I got in all week .  

I'm back in the saddle!  Woke up at 5 today and got in 100 laps at the pool.  Starting to feel the nervous energy with a race coming up.  Escape from Alcatraz is less then 30 days away, pretty excited.  

Hope everyone has a great training week!!

Well, my races for next year have been selected.

May 28th - Ottawa Marathon 
July 21st - Toronto Triathlon Festival (Olympic Distance)
Sept 8th - Ironman 70.3 Muskoka (Half Iron Distance)
Sept 22nd - Army Run Half Marathon 

Morning tumbleweeds! (man, is it ever quiet here)

We'll I'm back in full force. Got a 30m swim in yesterday and got a 1h strength (push) session in this morning. Planning on going for a 30m run tonight after work as well.

It feels good to be back!

I know it is my fault too but let's get some LIFE in this thread! The other threads are killing us!

Last week in Vegas was a bit of a write-off. I ran Monday, Tuesday (4mi each) and Thursday (5mi in Red Rocks Canyon - amazing). I did, however, also eat and drink copious amounts and stayed up LATE every night trying to fund this expensive hobby I have picked up.

Ran the Kaiser Half-Marathon here in SF in glorious sunny weather on Sunday and was pretty happy with my time (1:44, nowhere near PR) but even more with how I generally felt the whole way despite Vegas.

Ran this morning again (5mi) and playing soccer tonight. Spin tomorrow and swimming classes start on Monday for me.

I hope you are all well and the injured are healing nicely.

MKQ

Ever been to 'Mon Ami Gabi' in Vegas? It's across from Bellagio. Love having breakfast there, with a Caesar of course.

I used that a while ago and had a good experience.

Love that place, amazing self serve bloody mary bar!

Agreed!   Lets get moving & posting folks!   

Sounds like you had a great time.  I did the Rock & Roll HIM there a while ago after a weekend of partying. I was just happy to finish, didn't care about the over 2 hr time.

Last weeks workouts:

Swim:  2hrs. , Bike: 0,  Run: 11mi. - 1hr. 39min. Strength:  3hrs.

Still struggling with the swim, going to take sometime.  I ride my bike @ 16-19mph, what is a good mph to shoot for? 

Ran the Surf City Half Marathon Sunday with family and friends (1:55), my goal is to get down to 1:45 or better.  I would have been real happy w/ "paddyirishman's" time - good job.

14 days no smokes - keep it up Al.

Good morning All

I got in a tread mill run last night.. Man I really will be glad to get home this week and hit my Gym and pool.. anyway I hope everyone has a great day.. be safe out there

Al

Tough to say what you "SHOULD" shoot for.  If you're getting faster season over season you should be happy.  I personally shoot for 20 to 22 on flats and end up averaging 16-18 on long rides. Depends total distance and hills.  I invested in a power meter last year and starting to pay much more attention to Power as everyone says that is the true measure you should be looking at vs. MPH.   Avg MPH is still what I go by to track improvement.

Got in a  nice 1:30 on the CT last night. 27.5 miles Avg Pwr: 179  Cad: 75.   Left calf started to really cramp up 30 minutes in and I thought I was done but after 10 seconds of messaging it mainly went away and I got through the workout.   Ran for a mile on the treadmill afterwards at an 8:37 pace.  Really happy that legs are feeling fine on the run after a long bike.

Good 6 miles of Threshold running on the treadmill for an hour just now.  Love working out before dinner, I eat later, but less so it works out well. 

WU: 5-10' Easy Z1
MS: 4x200, 2x800, 4x200, 2x400 all @ IP/Z5/Very Hardwith full recoveries between each.
CD: 5' or as needed

I am in San Francisco this week for work, so it has been a bit challenging getting the workouts in. I have done a couple of runs and a bike workout, hope to add another run and bike before I leave tomorrow morning. Hope everyone is having a good week!

5 for 5   Got out a little late and didn't have time for the full 3000 yards in the plan for today but got in a mile doing mainly 50 yard drills with paddles. Already feeling it in the shoulders.  Something is better than nothing.  

With a blizzard on its way to the north east looks like snow shoveling will be added to the brick tomorrow 

Have a great weekend everyone!

Hows everyone doing out there?    I felt really good about going  6 for 6 as was going to blow off my run today but I was out earlier on the back roads and saw a few guys biking.  Its still in the 30's and we had about 8 inches of snow on Friday.  That was pretty motivated so I hit the treadmill for 7 miles.  My 1st 7 for 7 week since April of last year.  Feels great!  My totals for the week...

 Will be cranking up the volume next week.  Hows everyone doing? Feeling?

Got some training in this week, it was a bit random but I did get some in. =D My training plan is going to change again because I'm going to put some focus on my marathon.

This week:

Swim : 1h
Bike : 1h30m
Run : 1h45m 
Strength : 1h

A bit of a tough week for me, but I did get some good workouts in. Feeling good, but wish I would have done more last week. Here are the totals:

S: 0

B: 77 mi 3h 50m

R: 6.75mi 57M

Looking to ramp up quite a bit this week. Back in Chicago and focused on hitting ALL my workouts this week. Feeling pretty good, but I am sure I will be sore after this week!

Tuesday morning brick. It was tough keeping the cadence up. Happy I was able to avg 90 over and hour.

	1h 22m 22s 27.86 miles 20.29 Mi/hr
Avg Pwr: 159 Max Pwr: 0 yPower: 0 Score: 0 Factor: 0 Cad: 90

25m 49s 3.00 miles 08m 37s/Mi