Shellback1998 Group - FULL (Page 9)

Well I'm g lad that your RPE is getting lower. I use Endurox and Glutamene. I one tbsp of glutamene per one scoop of endurox. 

You could also just have chocolate milk. Below is the breakdown. 

1 scoop Endurox = 26.5g carbs =
[1.5 cups skim milk + 1 tsp chocolate syrup]
b. 2 scoops Endurox = 53g carbs =
[2.25 cups skim milk + 1 tbsp chocolate syrup]
c. 3 scoops Endurox = 79.5g carbs =
[3 cups skim milk + 1 tbsp and 2 tsp chocolate syrup]

Less Than 60 Minutes

Swim = None

Run = 1 Scoop

Bike = 1 Scoop

Greater Than 60 Minutes or Greater Than 70 with Best Effort Intensity

Swim  = 2 Scoop

Run = 2 Scoops

Bike = 2 Scoops

Greater Than 120 Minutes or Greater Than 70 with Best Effort Intensity

Swim  = 2 Scoop

Run = 3 Scoops

Bike = 2 Scoops

Greater Than 120 Minutes or Greater Than 120 with Best Effort Intensity

 Swim  = NA

Run = 4 Scoops

Bike = 3 Scoops

Scott

Hey there, and welcome. I would most definitely reccomend one. Look into getting a garmin 305, I think you can find t hem on www.amazon.com for under a 150$, also before that check your local Best Buy. They might have one as well. Training with a HR is not a lie, it's an indicator that you're either over training or undertraining. My plan, has HR zones for each of my workouts.  And, I know I don't personally look at someone and say he's wearing a HRM. Most people are like, this guy is serious. When i was training for my Half Marathon in February, my coach had me stay in a specific zone 95% of the time. I was walking up hills, because it was climbing out of the zone. When race day arrived, he gave me my execution plan, told me to stay at this pace throughout. I did what he told me, and I had an amazing race. Believe in yourself and remember that other people have used these plans and have been successful just like you.

Since you're first Race is coming up pretty soon, I'd probably have you be in the build phase of your plan. It sounds like you've been committed and following a plan which is great. Start introducing some speed work into your plan, at least once a week. 

Congrats on stopping smoking! 

Scott

My longest bike ride up to and around Griffith Park was about 35 miles round trip at RPE5 on the hills if I remember correctly.  That place has flats (not many), hills, downhills, and curves!  All paved.  Haven't done that ride yet since I got my HRM.  I'll be mindful of the Zone I'm in when I go up one. 

Should I try to find a place to ride on long flats once a week?

Thanks!

~Roland

It wouldn't hurt not necessary though. Also group rides are great! are there any local Time Trials around your area?

Scott

Good stuff!  Can I use 1% lowfat milk instead of skim milk?  For your chocolate milk sub... what do I do about protein? 

~Roland

I have zero experience riding in a pack so that part will be a little nerve racking but I won't be too proud at the front. I'll give full disclosure at the start that I don't know all the little group ride rules such as dipping the right shoulder to signal a pass and fall back. 

I'll try the recovery drinks you've suggested.

Greetings and welcome scout! =)

HRM watches are great!  If you wanna get one that's well below $100, I've been using a Timex Fitness HRM Watch for the past 3 weeks and it can be found here:

http://www.amazon.com/gp/product/B000P8VWRC

I'm a Type-A achievement oriented overzealous kind of person and since I've been using this watch, I've been keeping myself inline correctly during my base phase of my training program.  Great value for what this watch can do! 

~Roland

Run today was the hardest run I've had in a really long time (even harder than the 5k and other longer runs I've gone on).  I think I'm just having a rough day.  The run should have been a pretty easy one - 20 minute run along the river but about five minutes into it I started to get a horrible side ache and it continued.  I thankfully was able to finish it, but it took me by surprise since everything has been coming together so well.   Hopefully class tonight isn't as rough on me.

I workout at LifeTime fitness and they have a great whey protein with isolate product I use for a recovery drink.  Low in calories, fat and carbs but high in protein:
100 calories

22 protein

2 carbs

Hi Jen!  I think you're doing great.  It may be possible you pushed too hard a bit too early on your run?  I'm happy to hear you pushed through it though.  Side aches suck! =|

22g of whey protein eh?  Okie dokies.  Do you drink that after every workout? =)

~Roland

You know Roland, you might be right.  I was going at a pretty aggressive pace when I started my run, so it could have done that (that's part of the reason why I've been so partial to running on treadmills, easier to set my pace but also know the importance of being able to set my pace on my own).

I drink my protein usually after most workouts that are 60 minutes or longer.  Not always, but try to do that for recovery.  If it was a higher calorie one I probably wouldn't because I'd rather eat my calories than drink them . 

One issue I've been having this week is cutting on my  calories - I've been trying to be at a goal around 1200 but the past few days I've been more towards 1300 - 1500.  I think it's mostly because of the large number of calories I've been burning around 5000-6000 calories a week.  I've been trying to listen to my body and when I'm eating I'm making sure it's high-quality fuel (lean protein, complex carbs, all that fun stuff). 

How tall are you that you can get down to that level of calories and be putting in these monster workouts? It just seems low to me.

You must have been very eager huh!  That's understandable, I'm just like you but I've learned to pace it or get burned out.  If you don't use a HRM watch, using an RPE chart might help too.  I've been warming up to RPE2-3 the first mile, to RPE4-5 middle, and gradually to RPE6 towards the end.  On shorter runs I hit RPE6-7.  This is using the modified RPE scale of 1-10.  There are others I've seen but this fits the way my mind works.  =)

Calorie burn.  Wow, that's another science I have to study up on.  Is 1200 the recommended amount you intake per day?    I thought your 1300-1500 was good since you're so active.  As far as eating goes, I haven't completely modified my diet yet.  So far it's just been eating more of what I have been and making sure I refuel with something after.  Now I learned I need more than that (like a recovery drink) as my body feels a bit unrecovered and a tad bit over-reached a couple days the past 2 weeks. >.<

~Roland

Yes, I definitely work out with a HRM, have been for years actually.  It is a great tool and have found that it keeps me from overtraining.  So days that I want  to be in the lower zones I keep myself in check and the same for more intense workouts.

Daily recommended caloric intake (from my knowledge) varies so much based of what your goals.  I have really found though it's not as simple as intake versus output (because of the quality of the food has such an impact on your performance).  Since I've been good (past six weeks)  I have felt so good and I really think it's the combination of a good diet, exercise and not smoking.  I also haven't drank (well, I had a glass of wine one Saturday night with dinner) so I've been pretty extreme.  But, since summer is soon upon us the no drinking will stop (I just wanted to have my discipline down before all of our stuff starts).  Not that I drank that much, but (as I mentioned before) I'd rather eat my calories than drink them.

Makes sense and good decision to consult a professional. A new evaluation based on your elevated activity is probably a good idea too. You want to fuel your body for success not starve it into submission.

Great job on the weight loss and life choices.

• Running for 3.80 miles after work today
• Easy pace with negative splits
• ZR/1 > Z2 Mile 1
• Z2 > low Z3 Mile 2 - 3
• Ramp up to mid Z3 last mile

Recover, stretch, then some core work with 5 planks @ 1 min each.  Does this sound okay?  It will be my first core workout after running.  Robek's strawberry banana smoothie with a whey protein boost as recovery drink (since I don't have anything at home yet).

~Roland

Haven't looked for any Time Trials in my area yet.  From time to time I do see some group riders.  Group rides on weekends sound fun! How often do you go on group rides?

~Roland