Beer Drinkers Appreciation Society (BDAS) 2022 Mentor Group - ALWAYS OPEN (Page 8)

Good week for me though I blew off a workout yesterday on Easter (to be fair, we had 8:30 AM Mass so it would have been early).  This was sort of "return to reality" week so not a ton of volume but some good efforts and I got a 2.5 mile run in on Friday, which might be my longest since my back surgery over 5 years ago.  The "run" part of my sprint tri should be spectacular. 

Finally ditched the remnants of my cold, too.  Now allergy season ramps up hard. 

Got my act together on a Monday morning with a 50 minute ride on Zwift and some core work.  Nailing a Monday workout always makes the week better.

Happy Friday, all.  Hope everyone is now healthy after all of our bouts with colds, etc.  I'm finally getting back into a rhythm and found the pool this morning!  2000 yards - a little slower than two months ago but felt pretty good otherwise.  I also have a short run planned at lunchtime.  Sprint tri is four weeks from tomorrow. 

Good weekend and end to the week for me with a short swim and 75-minute sweet spot ride on Saturday, then five miles fast-walking Sunday with a bunch of yard work thrown in for good measure.

Hope everyone had a good weekend.

Early?  Try 5:15 AM - that's when I used to hit the water when taking my daughter to swim practice her senior year.  By the time I was awake I was done my workout.  Now 6 AM is when I start on my early days.

Speaking of, hit the water at 6 AM this morning for 2200 yards...went well until the wheels fell off a little at the end when my arms started fatiguing and my form went to hell.  Lunch was a short warm up on the bike and my first 5K run in almost six years.  33:30, which is only about 12 minutes from my adult PR set in a 5K race about eight years ago.  I'll be happy if I flirt with 30 minutes for my sprint in 3 weeks.

Hope your wife heals up soon, Andrew.  Nerve issues suck.

Have a great weekend, BDAS'ers!

Nice work, Fit Nat!!  How'd your pacing go?  10Ks can be a little tough pacing-wise...so easy to go out too fast and hit the wall at 5 miles (looking at myself in the mirror ). 

I had a really good week training-wise, a little short on the bike but I'll hit that hard this week.  Under three weeks until my first tri in eight years almost.

Happy May everyone!!

Originally posted by Rollergirl

Originally posted by jmhpsu93 Nice work, Fit Nat!!  How'd your pacing go?  10Ks can be a little tough pacing-wise...so easy to go out too fast and hit the wall at 5 miles (looking at myself in the mirror ). 

I had a really good week training-wise, a little short on the bike but I'll hit that hard this week.  Under three weeks until my first tri in eight years almost.

Happy May everyone!!

Pacing went according to plan. I had googled "How to pace a 10k" earlier in the week and did like everybody said: Slower the first 2 miles (I think it said 6 to 8sec slower per KM but I went 10 to 15 (the second km was real slow), the middle two on target (5:30 per km for me) and faster the last 2 (last km at 5min/k) . Worked perfectly! ooh! getting nearer! what distance is it? (you may have told us already but I forgot if you did )

Sprint tri:  750M swim, 15 mile bike, 5K run.  The slightly longer than standard bike is in my favor as it's my best leg relative the field.  It's a pretty flat course so I'm shooting for 14' / 40' / 30' with 6' of transitions.  T1 has a 300 yard run so that'll add a little, and I tend to make a picnic out of my transitions so there's that. 

Happy Birthday, Fit Nat!  Chalk it up as a recovery week.

Speaking of recovery and the comments above, there are four factors i consider when planning or evaluating recovery:  time, nutrition, sleep, and active recovery activities like massage or a really light workout.  Each of them contributes to your overall recovery from workouts or races.

Had a good week last week other than some major technology failures.  First, Zwift ERG mode stopped working on my Thursday morning ride and then my treadmill stopped working altogether on Friday, so both workouts were kind of meh.  I turned it around over the weekend with a good Bikram session on Saturday and a swim/bike combination workout that was almost 2.5 hours in total.  I feel like I needed that breakthrough workout from an endurance perspective and now I'm ready to get race-specific and then taper.  Gotta find my wetsuit and hope I still fit into it. 

We've had a really chilly few weeks around here, the water temp in the river I'm swimming in is 59 degrees right now.  That would be a non-starter for me as I don't have a long-sleeve suit, so I'm hoping the warmer weather helps.

Had a good couple of days of hard training after Monday's day off - did a "brick" bike/run yesterday and  then a 2400 yard swim this morning, with a 100 yard PR (by 0.1 sec, which I know is within the margin of error of my starting and stopping the clock but small victories, right?) in the mix.  Tomorrow will be about an hour in the low sweet spot.  I'm going for a relatively short taper of about a week in prep for next Saturday's sprint.

For tapers on sprints I've basically trained right through them and also did such a taper that I was bouncing off the walls for the last few days.  Such an art to that.

Hope everyone is having a good week!