Playmobil31's Group - CLOSED (Page 9)

David, that is a great accomplishement !

Congrats.

How everybody's doing regrding theirs goals ?

Still motivated so far ??

Time to think about February goals ... Just sayin' ...

Hope everybody's got a great week end! Tomorrow, run 1h25 in the snow... that's gonna be fun...

Long Bike done today. Thought my legs would be heavier than they actually are given the run yesterday. Miserable day and pouring rain but I suppose these are the days to get yourself out regardless and no excuses!

Rest day tomorrow and I'm ready for it.

Hope you are all good and the training is going well.

Cheers

David

David - awesome job, yeah!!!   Be proud of your accomplishment!

Alex - yikes, running for 1 hr 25 in the snow sounds precarious, unless there are some cleared paths you can follow.

Had a nice walk/ run with the dogs Sunday on the paved path near the river.  At the beginning of the trip especially it is tough to run because they want to stop and smell and do what dogs do, so I pacify them with longer walking periods interspersed with running, but I made them run the whole way back!!  LOL! I prefer running on one of the dirt paths, but things are still muddy from the rain we had the other day.  I forgot they added another paved section on to what was already done (they are gradually creating a riverwalk trail that is going to be around 20+ miles total, I think, when the project is complete in 2014(?) which will be super.  Now there is about 4-5) and didn't have time to check out the new part because of waning daylight.  Next time!

Good to hear about some others in the group getting in some good runs over the weekend.  Mine was a disaster...1/2 mile into the run and I go up an incline in the road and my right calf just pops.  This happened back in December and really sucks.  Had to limp back home barely walking.  Just have to wait now and see how severe it is - best case will be 1-2 weeks recovery, last time it was a month.  And, I have a HM in 6 weeks...really frustrated that I won't be able to complete my run training as planned but nothing I can do but the standard RICE routine for a week or so and hope for the best....aaaggghhhhhh.

I'm so sorry to hear that.

Get some rest, ice and take it easy from now.

I know what it is to injure yourself before a race but nothing you can do now rather to swallow it...

I hope to hear some good news in a few days/week.

Take it easy!

Good to know.

Take it easy though...

Back a while ago, I wanted to talk to you about nutrition.

After having spoken with several coaches and nutritionist, here are some very good advice to follow. You will have to tweak them as it will depend on YOU and on how your body will react.

Basically, when you doing training/racing longer than an hour, you need to work on your nutrition.

You do not need to focus on your calories intake, but on your carbs, fluids and sodium intake.

A good average is about 65 to 80 g of carbs per hour, 0.75 to 1.2 liter of fluid per hour and from 600 mg to 2,000 mg of sodium per hour.

If you follow those average numbers, you're gonna be OK. You will have to test in training and tweak them. Some people will need more, some less, but average Joe should be fine

Pre-workout, you want to take some good calories, carbs. Post workout, you want to take some proteins, if possible, in the first 30 min after workout.

It might seems a lot of infos but by practising it enough, it will become fully normal. I don't even think know, it just became a second nature.

I hope this will help you to get very good on your nutrition for your sessions. Fueling is one of the important key to decide between a poor or a good workout.

I hope every body enjoy their training!

Alex, thank you very much for the nutrition notes they are very useful and much needed by me and I will look to incorporate this into my daily training routines.

Crazy as it sounds when I did the Half Marathon distance on Saturday I did not take on any food or liquids for the whole 2 hours 35 mins! Maybe I am fortunate that I got around alright and have had no adverse effects but it is not something I will ever do again so thank you. However, about 1 hour before I had porridge with raisens and honey plus apple juice, tea and sardines on toast!

Mel, thank you for the congrats, I still cannot believe that I actually ran that far!!!!!

James, sorry to hear about the calf. Mind yourself and when you are able, keep stretching them out. I had something similar when I first started running - a stabbing pain - but all good now thankfully. I found that regular stretching worked for me.

Medium Run at lunch today. First run since the big one so I took it easy to make sure I had no niggles. All went great and no adverse effects.

Keep going everyone you are all doing great!

How are the novice swimmers getting on? I hope you are enjoying the pool.

Cheers

David

Hey David...I'd say you got your fuel in for your run...  Congratulations...that's an awesome milestone to achieve.  Assuming I can recover in time to complete enough of my training plan, my first HM is in early March.

Swimming is going ok for me - I did my first 1000yd session at the pool on Saturday...not continuous of course but still felt pretty good.

Cheers!

James

Congrats on your new swimming milestone, James!

I'm hoping to see some swimming progress soon.  One of my tri (and hockey) friends is a very good swimmer and has offered to give me pointers/lessons/what-have-you which has me very excited.  If only I could feel as smooth and correctly positioned throughout my entire swim as I feel in the first 50m!  I can go 'slow' for a long time but I want to be able to go faster for a long time.

James, well done on the swimming that is great! Also, I hope the calf is improving too!

Mel, great that you have someone to help you on technique with the swimming. We did some drills in the session last Friday and it certainly helps for when you train alone. It gives you a focus and concentration to help improve and speed will come with improved technique and stamina - just like running and biking I guess!

Short Bike (68 mins, 14.68 miles) & Swim (30 mins, 1250m no stops) today. Went well but I am going to look at road bikes at the weekend to at least get sized. 

Re: Nutrition I am going to try a couple of Gels that a colleague recommended (Kinetica) for my Long Bike & Run at the weekend and see how I get on.

Cheers

David

Greetings all

Been out for a few days with the flu (slept for 16 hours yesterday) so no training, but I just signed up for the Chicago Marathon.  Its gonna be my first 26.2, so i'm super excited (and wondering what the heck i just got myself into).  Anyway, back at it tomorrow.  swim in the morning and run in the evening.

Happy training

Glad to see you're taking some strong commitment there !!

Way to go !!!

I'll see you there as I pulled the trigger as well...

Todd, Alex, full respect for entering the Chicago Marathon I appreciate how tough the distance is given my HM last weekend.

Short Run today (3.11 miles, 29 mins) I was working in Dublin City Centre today and so ran when I got off the train at home. I definitely prefer to train in the Morning/Afternoon especially for the run and bike.

I am going to get those Gels I mentioned tomorrow and will try one before my swim in the evening. I will let you know how I get on.

Cheers

David

So I got the Kinetica Gels, 2 Berry Burst and 2 Cola. I took 1 Berry Burst before my swim tonight, tasted good and it went down great. No issues during the swim and had plenty energy for a tough session. I will try a them again before my long run tomorrow and during the long bike on Sunday to get used to them.

Belated Christmas Party for the Tri Club tomorrow evening and so I will have to behave myself if I am going to train Sunday. Still Guiness is "Good For You!"

Wetsuit question:

Does anyone know what Speedo wetsuits are like and how is there fitting guide?

There is an offer at the moment for the S11 €100 just wondering what people think and also if you have any other recommendations.

Happy training and have a great weekend!

Cheers

David

Jason, best of luck with the race, enjoy it! - Just saw your post - Excellent time well done!

Anyone got a Team in the Super Bowl or are you all like me? For my sins I decided to follow the Redskins back in the 1980's which is probably when they last won anything! They sure were bad this season but I suppose they did beat the Giants home & away!

Long Run completed (4.63 miles, 48 mins). Back to Plan for long run now since January goal completed so the run is actually shorter than I have been doing. I feel I am building a good foundation as you suggested back in December and my fitness and stamina are really improving. I am now going to focus on speeding up my short runs with a view to improving my 5K PB from 28:14 to sub 26:00 by the end of February! So in answer to Alex's question last week on Goals for this month:

February Goal:- Run 5K in Sub 26:00 mins!

I used the Cola gel before my run and no adverse effects but I didn't think it tasted as good as the Berry Burst.

Went looking at bikes this morning and I need a 58-60cm frame. New Claud Butler €499.00. However, a colleague may be selling his Trek 1000 US Postal colours (2 years old) - anyone got an idea on prices?

Enjoy your training and have a great weekend!

I am off out for some Guiness at the Tri Club Christmas do (2011)!

Cheers

David

So, had 8 pints of Guiness, Chicken Curry rice and salad, great night and met a lot of different members. Got home at 2am.

But.... you still have to stick to the plan right? So completed long bike ride today (21.23 miles, 1:39:00), took gel 40 mins in and had a drink with me too. Ride went well and no after effects from my night out.

Day off tomorrow.

Hope you are all training well.

Cheers

David

Now there's a different approach to fuelling up...

Not been on the board much this past week so catching up.  Looks like you guys are making some great progrss with the training.

Way to rock that 5K Jason...great time!

I've been mostly walking this week....zzzzzzz, resting the leg.  Managed a swim and a couple sessions on the trainer.  Going to try running easy today and hope everything holds up well.  If it does, I'm going for a longish run, if not then back to walking and being patient for another week.

As for the SB - I adopted the Seahawks way back in the late 80's  when I first moved over here from England, and they still havent won anything!  I live in the Seatlle area now (for the past 5 years or so) and am still a fan.  But, no Superbowl aspirations this year - team is in rebuild mode.  We're heading out for a party at friends for the game but I really don't care who wins.

Went to a cool triathlon clinic in Seattle yesterday - it was hosted by TriFreaks, who are organizing my first tri event this year.  Was fun to hang out with some relatively new fellow triathletes for an hour or so.

Cheers all...!!

James

James, I hope the calf is healing and held up for a run...... You could always numb it with some Guiness....

Medium Run today (4.2 miles, 42 Mins) stamina is getting better and better and am trying to up pace each time I am out but will particularly do this on the Short Run on Thursdays.

How are you all getting on?

Cheers

David

Wouhaou...

Just fall off the wagon forum-wise and here is a new PB. congrats Jason !

Sorry for not having been there more often those days but life is sometimes like a roller-coaster...

Anyway, Where are you in your training plan ? Are you starting to play a little bit with some intervals/hills/fartlek or are you still in your building phase ?

Just to know who are still committed, how many days before your next race ??

Mine is in 75... still 75 to go but then after, it's gonna be busy...

How about you ??

Happy training !

right now i'm in my first recovery week. intervals have been a part of my running plan since week 1. along with  the middle portion of my hard rides.  I have been doing an up tempo in my swims. playing around with 400yds or meters not what the pool is. but i'm comming in right around 7:30.

got a flat at the very end of my ride this past weekend. it was time to order new tires anyway. also picked up profile design bottle for the tri bike. picking up some specialized trivents on friday. because the toes on my road shoes are starting to separate.

tomorrow easy 3 mile run. and 15 ez ride if I can fit it in. who knows it's recovery week.

Oh yeah...I'm still way motivated...just picking up my training plan and taking care of the calf as best I can.  I ran a PB for distance this past Sunday despite the calf - 9.3 miles...kinda slow...ok real slow but it's the distance I'm after right now.

Next (and first) race for me is a Half Marathon in:

31 days 12 hours 36 mins (courtesy of google countdown timer on my home page)

Cheers!

James