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Shermbelle's Group Full and training our a$$es off (Page 9)
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 2008-01-17 10:02 AM in reply to: #1161583 |
Expert  941    WA |  Subject: RE: Shermbelle's Group Full like my belly at ThanksgivingCan't wait for the sermon! Well group I feel better enough to have done a really easy spin yesterday and a really short run today, both of which *sucked*. I have been plagued with a general feeling of "no strength" even after classifying myself as "better", though I have some residual throat itchiness. On the bike I had no strength to spin high cadence, I could only manage like 85 most of the time, and I couldn't really go harder because it was too hard. And with running, well, I could barely pick up my feet today. But, I feel glad that by resting I probably staved off something longer/more serious, and in no time I will be back on my feet! I want that "light" feeling back! Happy Thursday everyone! |
| 2008-01-17 11:01 AM in reply to: #1160850 |
Expert 822 | Subject: RE: Shermbelle's Group Full like my belly at Thanksgiving Nole40 - 2008-01-16 6:55 PM Mike (Ellis)- Good luck setting your training zones. Let the group know how it goes as I am interested to hear. Well, the run time trial was good. Like, oh my god I'm gonna puke just please stop, good. I didn't lose my lunch, so that was good, too. Anyway, it was 3 miles of "run as fast as you can", and I hit sub-8min/mi's! 7:55 min/mi avg!! Great way to start the new year. On a more-like-I-expected note, my swim time trial resulted in a 2:01/100 yards avg pace. Not too bad I guess since I can count on my hands how many times I've swam in the last year. Today is the bike time trial. I'm pretty wiped but biking is my strongest sport so I'm hoping for good results. I'm planning on doing it at lunch when it's light and warm out. Looking forward to the sermon, Rev. Mike |
| 2008-01-17 11:18 AM in reply to: #1161821 |
Expert 1022 | Subject: RE: Shermbelle's Group Full like my belly at Thanksgiving ellismichael - 2008-01-17 9:01 AM Well, the run time trial was good. Like, oh my god I'm gonna puke just please stop, good. I didn't lose my lunch, so that was good, too. Anyway, it was 3 miles of "run as fast as you can", and I hit sub-8min/mi's! 7:55 min/mi avg!! Great way to start the new year. On a more-like-I-expected note, my swim time trial resulted in a 2:01/100 yards avg pace. Not too bad I guess since I can count on my hands how many times I've swam in the last year. Today is the bike time trial. I'm pretty wiped but biking is my strongest sport so I'm hoping for good results. I'm planning on doing it at lunch when it's light and warm out. Looking forward to the sermon, Rev. Mike Very nice times indeed. My  . Had a good meeting with the tri-club's coach yesterday. I get an hour a month with her, and we had a very nice discussion. A couple of changes to the race schedule, because she wants me to do 2 HIMs before Arizona, but she thought it was a pretty good program. |
| 2008-01-17 6:05 PM in reply to: #1161861 |
Expert 822 | Subject: RE: Shermbelle's Group Full like my belly at Thanksgiving bhoover10001 - 2008-01-17 9:18 AM Had a good meeting with the tri-club's coach yesterday. I get an hour a month with her, and we had a very nice discussion. A couple of changes to the race schedule, because she wants me to do 2 HIMs before Arizona, but she thought it was a pretty good program. Brian, My coach cut out some of the races I had thought about doing so I didn't sacrifice the proper volume and intensity of IM-specific training. The ones I really wanted to do, we worked in, though. And I'm sure between now and IMAZ in Nov, you'll pick up more than a few seconds per 100 on the swim. All, Today was the final time trial: the bike, and was for 30 minutes. My average was 21.26mph!! Based on my coach's spreadsheet/calculator, based on these time trial results, here's what my IM will look like: swim: 1:48 – 1:54 bike: 6:30 – 6:50 run: 4:14 – 4:28 total: 12:30 – 13:12 Even with transitions (and in an ideal situation), that puts me in well under my 14hr time goal, and the IM is over 7 months away! (Although I'm sure I couldn't go out and complete an IM right now at those paces due to my lack of consistency.) Pretty exciting! Mike |
| 2008-01-17 6:57 PM in reply to: #1162788 |
Expert 1022 | Subject: RE: Shermbelle's Group Full like my belly at Thanksgiving ellismichael - 2008-01-17 4:05 PM Based on my coach's spreadsheet/calculator, based on these time trial results, here's what my IM will look like: swim: 1:48 – 1:54 bike: 6:30 – 6:50 run: 4:14 – 4:28 total: 12:30 – 13:12 Even with transitions (and in an ideal situation), that puts me in well under my 14hr time goal, and the IM is over 7 months away! (Although I'm sure I couldn't go out and complete an IM right now at those paces due to my lack of consistency.) Pretty exciting! Mike Mike, I think we are going to be dogging each other through the whole race. Those look like about my planned times. That will be cool. |
| 2008-01-17 9:43 PM in reply to: #1162844 |
Veteran 118 Surrounded by 6 states | Subject: RE: Shermbelle's Group Full like my belly at Thanksgiving bhoover10001 - 2008-01-17 6:57 PM ellismichael - 2008-01-17 4:05 PM Based on my coach's spreadsheet/calculator, based on these time trial results, here's what my IM will look like: swim: 1:48 – 1:54 bike: 6:30 – 6:50 run: 4:14 – 4:28 total: 12:30 – 13:12 Even with transitions (and in an ideal situation), that puts me in well under my 14hr time goal, and the IM is over 7 months away! (Although I'm sure I couldn't go out and complete an IM right now at those paces due to my lack of consistency.) Pretty exciting! Mike Mike, I think we are going to be dogging each other through the whole race. Those look like about my planned times. That will be cool. Mike and Bryan: remind me which IM you both are doing, is it Vineman? I thought you Bryan were doing IMAZ. If it's IMAZ, then after you get through, pack everything up, get refueled and hydrated, celebrate with family and friends, come back make sure I am not in the ditch somewhere. I won't be dogging anyone. |
| 2008-01-18 9:52 AM in reply to: #1094296 |
Expert 941 WA | Subject: RE: Shermbelle's Group Full like my belly at Thanksgiving Mike, those are some great time trials, all you guys are going to be so ready! Team Shermbelle is gonna kick arse at IM's this year, that's my prediction |
| 2008-01-18 10:49 AM in reply to: #1163105 |
Expert 822 | Subject: RE: Shermbelle's Group Full like my belly at Thanksgiving Elvis15 - 2008-01-17 7:43 PM Mike and Bryan: remind me which IM you both are doing, is it Vineman? I thought you Bryan were doing IMAZ. If it's IMAZ, then after you get through, pack everything up, get refueled and hydrated, celebrate with family and friends, come back make sure I am not in the ditch somewhere. I won't be dogging anyone. I'm doing Vineman in August, Brian is doing IMAZ in November. Hopefully by August, I'll be able to get my swim time down a bit. I'm not as confident about significantly increasing my bike or run times, but I'm looking forward to trying. Mike |
| 2008-01-18 11:33 AM in reply to: #1163875 |
Expert 1022 | Subject: RE: Shermbelle's Group Full like my belly at Thanksgiving ellismichael - 2008-01-18 8:49 AM Elvis15 - 2008-01-17 7:43 PM Mike and Bryan: remind me which IM you both are doing, is it Vineman? I thought you Bryan were doing IMAZ. If it's IMAZ, then after you get through, pack everything up, get refueled and hydrated, celebrate with family and friends, come back make sure I am not in the ditch somewhere. I won't be dogging anyone. I'm doing Vineman in August, Brian is doing IMAZ in November. Hopefully by August, I'll be able to get my swim time down a bit. I'm not as confident about significantly increasing my bike or run times, but I'm looking forward to trying. Mike Ah... I mis read the original post. I just signed up for Vineman 70.3, my first HIM. That should be fun. |
| 2008-01-18 5:35 PM in reply to: #1162788 |
Champion 9430  No excuses! | Subject: RE: Shermbelle's Group Full like my belly at Thanksgiving ellismichael - 2008-01-17 7:05 PM bhoover10001 - 2008-01-17 9:18 AM Had a good meeting with the tri-club's coach yesterday. I get an hour a month with her, and we had a very nice discussion. A couple of changes to the race schedule, because she wants me to do 2 HIMs before Arizona, but she thought it was a pretty good program. Brian, My coach cut out some of the races I had thought about doing so I didn't sacrifice the proper volume and intensity of IM-specific training. The ones I really wanted to do, we worked in, though. And I'm sure between now and IMAZ in Nov, you'll pick up more than a few seconds per 100 on the swim. All, Today was the final time trial: the bike, and was for 30 minutes. My average was 21.26mph!! Based on my coach's spreadsheet/calculator, based on these time trial results, here's what my IM will look like: swim: 1:48 – 1:54 bike: 6:30 – 6:50 run: 4:14 – 4:28 total: 12:30 – 13:12 Even with transitions (and in an ideal situation), that puts me in well under my 14hr time goal, and the IM is over 7 months away! (Although I'm sure I couldn't go out and complete an IM right now at those paces due to my lack of consistency.) Pretty exciting! MikeVery Cool Mike. It has to be exciting to see it on paper and kind of get a better understanding of what is ahead. Now I am sure your coach will build the plan. Let us know when you get it and how it will be structured. |
| 2008-01-18 6:49 PM in reply to: #1164858 |
Expert 822 | Subject: RE: Shermbelle's Group Full like my belly at Thanksgiving Shermbelle - 2008-01-18 3:35 PM Very Cool Mike. It has to be exciting to see it on paper and kind of get a better understanding of what is ahead. Now I am sure your coach will build the plan. Let us know when you get it and how it will be structured. I've already gotten an overall yearly plan that lays out my races for this year as well as build/rest/taper weeks, long S/B/R distances, and which weeks are test weeks. I also have this month's detailed training schedule. Things are moving forward! He started me out with less weekly volume than I expected, but since I'm not used to the consistency, it's actually harder than I thought. For the structure, he usually puts 3 weeks of build and 1 week of rest, but that gets adjusted somewhat based on the racing schedule. He has me doing 2 20-mile runs, and a 22-miler prior to the IM. I asked him about that and he says his experience with athletes he has coached is that he gets better results doing it that way rather than capping runs at 2.5 hours, as I've read elsewhere. Correspondingly, I have 2 100-mile, and 1 100+-mile rides leading up to the IM. My long swims just progress normally from where I'm at now to IM distance. Then there's a ~3-week taper for Vineman. I may be a little biased, but I hear a lot of good things about Vineman 70.3. Good choice for your first HIM, Brian. I volunteered there a couple years ago and it was very well run. That was the year that Peter Reid and Tim DeBoom went "Mano A Mano". I didn't know anything about it and was wondering how people knew the names of these two guys. But I knew something was going on when I saw each of them had their own Hummer following them. That was the camera crew. Mike Edited by ellismichael 2008-01-18 6:55 PM |
| 2008-01-18 8:57 PM in reply to: #1164902 |
| Champion 9430 No excuses! | Subject: RE: Shermbelle's Group Full like my belly at Thanksgiving ellismichael - 2008-01-18 7:49 PM Shermbelle - 2008-01-18 3:35 PM Very Cool Mike. It has to be exciting to see it on paper and kind of get a better understanding of what is ahead. Now I am sure your coach will build the plan. Let us know when you get it and how it will be structured. I've already gotten an overall yearly plan that lays out my races for this year as well as build/rest/taper weeks, long S/B/R distances, and which weeks are test weeks. I also have this month's detailed training schedule. Things are moving forward! He started me out with less weekly volume than I expected, but since I'm not used to the consistency, it's actually harder than I thought. For the structure, he usually puts 3 weeks of build and 1 week of rest, but that gets adjusted somewhat based on the racing schedule. He has me doing 2 20-mile runs, and a 22-miler prior to the IM. I asked him about that and he says his experience with athletes he has coached is that he gets better results doing it that way rather than capping runs at 2.5 hours, as I've read elsewhere. Correspondingly, I have 2 100-mile, and 1 100+-mile rides leading up to the IM. My long swims just progress normally from where I'm at now to IM distance. Then there's a ~3-week taper for Vineman. Sounds great. I bet your geeked to actually see it now and realize this IS going to happen. Funny what you said about the hours. I felt the same way at first like "common I can handle more than that" but you watch it all makes sense. That is a key componet of my sermon to be delivered soon. |
| 2008-01-18 8:59 PM in reply to: #1164902 |
| Champion 9430 No excuses! | Subject: RE: Shermbelle's Group Full like my belly at Thanksgiving Good choice for your first HIM, Brian. I volunteered there a couple years ago and it was very well run. That was the year that Peter Reid and Tim DeBoom went "Mano A Mano". I didn't know anything about it and was wondering how people knew the names of these two guys. But I knew something was going on when I saw each of them had their own Hummer following them. That was the camera crew. Mike Funny you bring that up. I just re-watched "What it Takes" and it shows that parts of that race. I thought it must have looked weird seeing each had there own Hummer and camera crew out there. |
| 2008-01-19 9:57 PM in reply to: #1094296 |
| Champion 9430 No excuses! | Subject: RE: Shermbelle's Group Full like my belly at Thanksgiving Happy Saturday night peeps, it is 5 degrees here currently and a sub zero wind chill. Gotta love winter. Was suppose to do a long run today but we got alot of snow and the roads and sidewalks are just not runable yet tonight. Gonna jump on the bike instead and sweat a little off. Hope the weekend is going well for everyone. |
| 2008-01-20 12:04 PM in reply to: #1154127 |
Extreme Veteran 510 Louisville KY | Subject: RE: Shermbelle's Group Full like my belly at Thanksgiving Well I did 4 runs 3 weights and zero on the bike. It rain/snowed the day I planned to bike, and was to busy at work to get my 4th weight session in. I did go 9 miles on my long run which is my longest ever. I have a 10 miler this week, so my long runs start to really ramp up from here on out, til the mary. So this week looks like: 4 runs 3 weights (short week at work) 1 bike (so far very elusive) I hope everybody has a great week of workouts, you guys really keep me in check, I know somebody is always looking over my electronic shoulder. Thanks for all the nice comments you leave, it makes me want to work harder. Tim timdude - 2008-01-14 8:22 AM run 4 weights 4 bike 1 I plan to finally take my Brooks B-17 on a ride. I hope everyone has a great week! Tim |
| 2008-01-20 6:39 PM in reply to: #1094296 |
Expert 1022 | Subject: RE: Shermbelle's Group Full like my belly at Thanksgiving Had a nice set of workouts last week. Finally got on the bike for some somewhat serious riding (lots of pauses). This week is the big 20 LSD run. So, I'm planning on: 3 Swims 2 or 3 bikes 5 runs, culminating in a 20 miler on Sunday. I'm not sure I'm looking forward to 20 miles, but I guess that it needs to happen. |
| 2008-01-20 11:33 PM in reply to: #1094296 |
| Champion 9430 No excuses! | Subject: RE: Shermbelle's Group Full like my belly at Thanksgiving CURRENT CONDITIONS 9° F High: 9°F | Low: 9°F | Wind Chill: 2°F Humidity: 97% | Dewpoint: 8°F | Barometer: 30.56 Wind: West 4 mph | Sunrise: 8:08 am | Sunset: 5:40 pm Just got back from my 1:35 run, thought I would let you all see what a beautiful night it was. What it doesn't show is the blowing snow and the sidewalks covered so I was running on snowmobile tracks til I got into some neighborhoods. Edited by Shermbelle 2008-01-20 11:34 PM |
| 2008-01-21 12:09 AM in reply to: #1094296 |
| Champion 9430 No excuses! | Subject: RE: Shermbelle's Group Full like my belly at Thanksgiving Good week folks. I ended up a swim short but will make that up tomorrow, 1 run short, but 2 extra rides. Still working on the sermon, should be up tomorrow! |
| 2008-01-21 12:11 AM in reply to: #1166379 |
| Champion 9430 No excuses! | Subject: RE: Shermbelle's Group Full like my belly at Thanksgiving timdude - 2008-01-20 1:04 PM everybody has a great week of workouts, you guys really keep me in check, I know somebody is always looking over my electronic shoulder. Thanks for all the nice comments you leave, it makes me want to work harder. Tim This is exactly what I was hoping for. It keeps us all honest and makes those days when you want to skip it it gives that little ummphh to get our sorry butts out the door. |
| 2008-01-21 3:44 PM in reply to: #1094296 |
Veteran 118 Surrounded by 6 states | Subject: RE: Shermbelle's Group Full like my belly at Thanksgiving I think I was a run short and a swim short but I will take that at this point. Starting off ok for this week. Quick question: Buddy of mine in OKC wants to do a HIM with me and has left it to me to pick one based on my schedule. I thought the Ks 70.3 would work but will not so it appears my best options are Lubbock in late June, Central Arkansas mid August, Redman in OKC mid September. Obviously the further out the better but with IMAZ on Nov 23, are the Aug and Sept dates too close? Any thoughts would be helpful. Thanks If you know of any other races in the Midwest that would be helpful as well. |
| 2008-01-21 9:27 PM in reply to: #1168386 |
Expert 1022 | Subject: RE: Shermbelle's Group Full like my belly at Thanksgiving Elvis15 - 2008-01-21 1:44 PM I think I was a run short and a swim short but I will take that at this point. Starting off ok for this week. Quick question: Buddy of mine in OKC wants to do a HIM with me and has left it to me to pick one based on my schedule. I thought the Ks 70.3 would work but will not so it appears my best options are Lubbock in late June, Central Arkansas mid August, Redman in OKC mid September. Obviously the further out the better but with IMAZ on Nov 23, are the Aug and Sept dates too close? Any thoughts would be helpful. Thanks If you know of any other races in the Midwest that would be helpful as well. My coach is having me doing an HIM in August (Vineman) and in September (Big Kahuna), but mostly as training, not as an A race. She wants me to practice nutrition especially. |
| 2008-01-22 12:04 AM in reply to: #1168386 |
| Champion 9430 No excuses! | Subject: RE: Shermbelle's Group Full like my belly at Thanksgiving Elvis15 - 2008-01-21 4:44 PM I think I was a run short and a swim short but I will take that at this point. Starting off ok for this week. Quick question: Buddy of mine in OKC wants to do a HIM with me and has left it to me to pick one based on my schedule. I thought the Ks 70.3 would work but will not so it appears my best options are Lubbock in late June, Central Arkansas mid August, Redman in OKC mid September. Obviously the further out the better but with IMAZ on Nov 23, are the Aug and Sept dates too close? Any thoughts would be helpful. Thanks If you know of any other races in the Midwest that would be helpful as well. Redman would be about 8 weeks out which would be perfect for recovery time. I did the full there last year and can attest it is a well run race and a nice course. |
| 2008-01-22 5:12 PM in reply to: #1169065 |
Expert 941 WA | Subject: RE: Shermbelle's Group Full like my belly at Thanksgiving well group, i'm disappointed because i just found out 2 days ago a grad student was robbed (though not hurt) pretty much a stone's throw from my apartment, right where i start all my runs. so. this messes with my sense of safety, which i had just recently acquired because new haven really isnt' the nicest place in the world and it took some convincing for me to run outside in the dark at all. now my planned evening run is out the window. i don't want to do it, sue me! my advice - never send your kids to yale, if you were ever hoping to do so. this is the unsafest town i've ever lived in! |
| 2008-01-22 8:19 PM in reply to: #1170527 |
Extreme Veteran 510 Louisville KY | Subject: RE: Shermbelle's Group Full like my belly at Thanksgiving Lisa your safety is more important than anything, maybe you could have your husband run with you or have some friends go along. Maybe you could find some like minded folks to run with. I would work on some alternatives before you go back out on your own especially at night. Tim lisazapato - 2008-01-22 6:12 PM well group, i'm disappointed because i just found out 2 days ago a grad student was robbed (though not hurt) pretty much a stone's throw from my apartment, right where i start all my runs. so. this messes with my sense of safety, which i had just recently acquired because new haven really isnt' the nicest place in the world and it took some convincing for me to run outside in the dark at all. now my planned evening run is out the window. i don't want to do it, sue me! my advice - never send your kids to yale, if you were ever hoping to do so. this is the unsafest town i've ever lived in! |
| 2008-01-22 8:40 PM in reply to: #1094296 |
| Champion 9430 No excuses! | Subject: RE: Shermbelle's Group Full like my belly at Thanksgiving Lisa, I know we are holding you to your workouts but.... yeah your safety should come first Seriously I think Tim has good advice. Try other options but in this crazy world we live in safety first. |
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