Beer Drinker Appreciation Society - Closed (Page 9)

Morning!  So I've been working for the last month on creating a set of goals and a plan for 2013.  2012 was great but I wasn't thrilled with my times and I always felt like I was battling some injury.  So, below you will find my plan for the year.  I hope you will take a close look at it to make sure that my plan aligns with my goals and that the races I have chosen will help me accomplish my goals.

Here's the plan:

Goals:

1. Continue exercising so I can be happy and healthy
2. Increase my speed in the Swim Bike Run by 10%
3. Challenge myself
4. Avoid injury

 2013 Races

Jan. - Nothin
Feb.- Hyannis
Mar. - Nothing
April 14 - Wrentham Du
May 18 - Season Opener
June 15 - Patriot Half or the Ashland Olympic or Marlborough Sprint (June
July
Aug 25 Rev 3 Maine
Sept.
Oct . 6 - Smuttynose Half
Nov. 11- Chilly Half, gobblewobble
Dec. Enjoy the off season

As you can see, I want this year to be run-focused.  As a former CC and track guy in hs, a 9 minute mile just doesn't cut it.  Also, with the goal of being challenged, I've chosen the HM as the race where I want to gauge the progress (I will also be doing 5K time trials each month to see if I'm getting faster as well).  I've also tried to incorporate downtime in the schedule with the hope of recovering for the 2 big HIM in June and Aug but also with the goal of avoiding injury.  One big concern I do have is that there is only 5 weeks between the two HM at the end, but with all the running I plan on doing, I think I can recover enough to see improvement during the last two races.

Please be critical and let me know your thoughts.  

Many thanks,

DQ

Justin - I hate it when I oversleep.  It throws my entire day off!

One of my favorite quotes is - "It's not what happens in life.  It's what you do about it."  So don't beat yourself up too much.  Instead, just focus on run in tonight and don't forget to stick something in the fridge before heading out so you'll have something to look forward to when you get back!

First off did this list get the final approval from your wife and kids?

Looks good! I agree that the two HM's could be a problem, you may be burned out on the two half marathons, especially at the end of the year.

I think the key to your season is #4 no injury. Last year was a tough year for you in that department.

Oh and you forgot #5. enjoy more great beers from around the world!

It sucks sleeping in!

My goals for this year.

1)get down to 190lbs. I have the mean(surly), now I need the lean.

2)Improve my bike

3)Improve my run

4)Enjoy my family-The best thing about triathlon last year was my 10 yr old son participating in them with me. This year my wife and 5 yr old daughter are going to participate. 

Races this year are going to be tough due to #4. Grandparents or alternating races with my wife will be necessary so there will be some movement in my schedule.

I am going to shoot for 2 Olys and 2 sprints this year with the odd run thrown in.

May-Drayton Valley Sprint

June-

July-Invermere, BC Heart of the Rockies Oly

July-Leduc Sprint Triathlon(1 week after invermere but it is home triathlon)

August-Usuallly do the Alberta Challenge oly but last year weeds were BRUTAL. Every stroke, I was pully weeds in the lake. Looking to find an alternative.

August/September-Either Edmonton-Dip, Ride, Run chocolate, Innisfail, Lacombe.

There may be a couple of more possibilities dependent on holidays. Such as Nelson, BC on the August long weekend and if cheap flights, somewhere warm in the spring!

That is a lot of races. I think you are experienced enough to know when to pull back if injury risk seems high. I personally need to pull back a little on races just to give me a bit of a break so I can chill between training plans.

Goals:

1. continue to exercise to be healthy and happy (sound familiar)

2. reduce injury risk (keep possible injuries minor and be aggressive at modifying program/streching to minimize downtime)

3. be active with my wife and kids

4. finish my first HIM and be healthy/happy with it

5. continue to strive to eat whole foods to increase my nutrition

6. try not to be overly concerned about weight but if 10lbs fall off along the journey then so be it

Races:

Feb: 5k Will run for Chocolate

March: Dallas Rock and Roll HM

April: Galveston 70.3

October: either Kona (lottery....haha) or Austin 70.3

November: lay in a big cooler filled with ice and beer.

One of my fav beers is Arrogant Bastard Ale. High alcohol, tough beer in a huge bottle. I love to give it as a gift to friends and tell them that I though this beer would be perfect for them.

Two Olys and two sprints seems like a great balance!

2013 Plan and Goals:

Goals:

1. Hit 10% body fat (~170lbs) by 4/25/13.  That's three years, to the day, from when I started my logging food and weight.
2. Stick to my plan and program.
3. Support my wife as she keeps losing weight.
4. Buy a house and keep my finances in order (not a triathlon goal, I know, but certainly stress management).

Plan:

Until March 2013:

• Lift heavy, first and foremost.  If I do nothing else, get my lifts in.
• Build base - zone 2 training on runs and bike.
• Keep improving my swim form, and forget about the splits and pace.

March 2013 onward:

• Adapt and follow a balanced plan, with a focus on peridoization and steady increases in time, distance, and speed.
• Lift twice weekly, with less emphasis on power.

2013 Races:

• August:  Chicago Triathlon, Wisconsin Dells Triathlon
• October:  Chicago Marathon
• Probably a couple of 5k's or 10k's, but nothing planned.

Winter 2013:  Chicago Cyclocross Cup

Gym rant incoming, feel free to ignore.

When did the curl-bros and lunks start getting up at 5am?  I lift in the mornings specifically to avoid these folks, and I ran into a pack of them this morning.  Seriously folks, bench press = all the way down, to your chest, and all the way back up.  The four inches of movement in your press aren't doing anything for you.  And then, honest to God, I see some doing curl in the power rack - with just the olympic bar.  The he adds 180lbs to the bar, and proceeds to "squat," with less than 20 degrees of hip movement.  Watching folks squat makes me want to buy stock in a knee replacement company.  

Long story short, what should have taken me less than an hour instead took over 90 minutes.  And next week I get to lift around all the New Year's Resolution folks.  I wish them all the best, but the harsh reality is that 90% of them will be gone by February 15, when things get back to normal.  But hey, their year-long contracts keep my gym funded.

/rant

I still got my 5k in, and my lifts in this morning, so it's still a good day, even if took way longer than it should have.  Also, new PR on squats (squatting deep, below parrallel), of 8 reps at 155, plus 2x8 @ 135.  

-Charles

Looks good! Great job on the weight loss! I hope to see you at 190lbs on about the same date as your 170!

What are the distances you are doing at the Chicago and Wisconsin Tri's?

I am quite protective my morning gym time as well. I always repeat to myself"If the new year's resolution people didn't buy memberships, the gym membership cost would double" over and over again! Short term pain for long term gain!

Hope you're feeling better!  I can't even fathom that sort of distance but, for you, seems totally doable.  At least the weather will be good for the next little while.

Love seeing everyone's goals!  I was just working on mine last night but my browser crashed so I need to start over.

I managed to make it to the pool this morning.  The swim wasn't great but I went to the pool and that, in itself, is success enough for me today.  Now I can chill until my long run tomorrow - which I may actually do outside!

I won't weigh in on the oversleeping issue, as I am still on vacation and have essentially been laying around all morning.  But, while sitting here on the laptop watching tv, I decided I better at least put together my goals for the year, so here goes:

1. Be the best Dad/Husband possible
2. Drop weight to 180 by mid June
3. Complete the Bataan Memorial Death March in 7 hours - March 17, 2013
4. Complete the Milkman Sprint Triathlon - June 1?, 2013
5. Complete the City of Lakes Sprint Triathlon - July 13, 2013
6. Run the Quay County 5k - October 2013
7. Complete the Master of the Mountain adventure race - October 2013
8. Avoid injury, especially  @*#%$! shin splints
9. Ride my bike 100 miles in one ride by December 2013 (have it mapped out just need to train and do it)
10. Log 1,500 miles on bike
11. Log 750 miles jogging
12. Surf in the Pacific Ocean
13. Identify 400 bird species
14. Try 50 new beers
15. Go ziplining
16. Shoot under 85 on Tucumcari Golf Course
17. Take the family camping at least twice

Ok so it is a pretty big list and not all pertains to tri, but I think that sounds like some pretty good goals for the new year.  Now that I have that done, I can get out and do my long run for the week!  

Thor: Come to Napa!! Cynthia and I are going to have a party, but I hear we will be imbibing wine. As a local, I can help you find the beer though.

DH: wow, 100 km... just wow. Inspirational.

Kim: Congrats on making it to the pool and good luck with your long run tomorrow.

Jared: Looks like a great year ahead.

I thought I would be able to make it to the pool this week by going to the community pool in the next town over, but they are closed too. It won't be until January 2^nd that I will be able to get back at it. In the mean time, back on the bike. My hip flexor muscle is still sore so running is a week or so off - I miss it.

Have a great afternoon everyone!

WOW!  Very impressed Darren good job!  Hope you have a couple ice cold beverages to celebrate with!

Holy cow, that's awesome. Way to go

Strength training on Monday night and Rockin body with Shawn T last night...sore today but back to the gym tonight!  Work is sucking the life outta me!!!!!!

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