kaburns1214 Mentor Group 2013 (Year 3!) - CLOSED (Page 93)

The sub 10 hour expectation? 

BTW in response to the other Scott's question I want to go sub 12.  If I race my race I should be able to make that happen.  We'll see. I just don't want to make a fool out of myself out there which to me = walking the whole marathon. 

I too am cool with the fact there are a ton of people out there that can smoke me.  It just had been a while since I was in a group with so many that readily could.  Drives me to be better really.

Yeah..whose expectation? Did somone in the group actually voice this or is this your own expectation?

If this is your own expectation, I would say this to you: Expectations are often born from shoulds and shoulds are the harbinger of frustration and disappointment. Although we could split hairs on this next one - there are really no shoulds - shoulds come from our own internal processes. (yes I know there are shoulds such as we should be nice to people, etc., but that's not what I am talking about). I don't mean to sound all shrinky but the point is...be kind and not hard on yourself, it just may make the trip a little more enjoyable.

It depends (great answer I know).  You likely used all the glycogen in your muscles and then tapped into your fat stores.  If you are a really efficient fat metabolizer you could fuel a decent amount of that ride with fat.  If you're not as efficient of a fat metabolizer, you started to break down other tissues.

Question -- did you smell like ammonia after the ride?

Haha.  Gotcha.  Look I'm realistic about my current capabilities.  Sub 10 ain't in the cards for me. 

Being hard on myself honestly is what drives me.  I know what I should be able to do.  I expect myself to perform to that level.  There are times I will fail, and Kelly and I will pinpoint where those failures were and we will work to fix it.  Is it the end of the world if I fail to meet my goals?  No, but I don't wake up at 4 AM 6 days a week to go out there and shrug my shoulders should I fail to deliver.  It's the way I was introduced to sports at age 7 and it's the way I approach them now. 

This is also a trait I have to reel in as a coach.  I know that not everyone approaches sports and life like that.

Knowing Scott's training and fitness, he is definately capable of a sub 12.  But, as Scott well knows, there is a difference between what you're capable of doing and executing properly on race day.   An IM is a long day and there are lots of things that can go wrong.  You need to control the controllables --  heart rate, nutrition and attitude -- and accpet that there are some things you can't control.  If Scott controls the controlables (and its not 120 degrees out) I think he'll be comfortabley (for an IM) going 11:XX.

ETA -- 11:XX is damn fast for an IM debut.

So in my world I been working on eating, a lot.  My main goal has been to eat more (and all of my eating is being directed and monitored by a RD).  By upping my calories by about 1,000 calories / day I have finaly stopped gaining fat and have (I think) started to loose a little.  I know there was some interest in what/how I'm eating so I though I'd post a few days:

Thursday 3/14

5 a.m. -- 2 slices whole wheat bread & peanutbutter

5:30 a.m. -- 1:20 Bike & 1:00 Run -- 2 Bottles of Skratch (3 scoop bottles)

8 a.m. -- 12 oz. Coconut water, 1 cup cherries & 1 scoop whey protein

10 a.m. -- Baby carrots, hummus, apple & 1.5 oz. nuts

12:30 p.m. -- Salad w/ spinach, broccoli, mushroons, cucumber, 1 c. quinoa & 4 oz chicken

4 p.m. -- 1 c. Greek yogurt & 1 c. Berries

7 p.m. -- 2 c. whole wheat pasta, 3 turkey meatballs, tomatoes & broccoli

Saturday 3/16

6 a.m. -- 1 cup quinoa & 1 cup peaches

8 a.m. -- 4 hour bike & 30 min run -- 4 bottles of Skratch, 2.5 Honey Stinger Waffles, 2 Fig Newtons, 3 scoops of Endurox & Coconut Water

2 p.m. -- 2 cups whole wheat pasta, 3 turkey meatballs, tomatoes, spinach and mushrooms

6 p.m. -- Greek salad with chicken, pita and hummus

I definately did not eat enough on this day.  I ended up with a headache at night but didn't put 2 and 2 together until the next morning.

Too much protein, not enough carbs in your diet.  Might also want to look at upping the amount of carbs you're taking in during long workouts.

Agreed on all counts. Just pace the bike right and you'll be fine on the marathon. That's why I opted not to do a full until next year though. I want to feel like I finished strong and think I can do sub 12 when the time comes. Going with a second season of HIMs was the right call for me. I feel like I'm pushing myself harder than last year and yet hitting all my volume numbers at the same time. Had I gone IM I think it would have been too quick and I would have had burnout.

Smelling it after swims can have something to do with the chemicals in the water.

Smelling it after runs and bikes means that your body is breaking down protein (tissue) instead of using carbs / fat.  Generally means you need to up your carb intake before and during training (and make sure to use a recovery drink to repair the damage / replenish glycogen). 

It's shocking to me that those are adding a 1000 calories given your volume. Yesterday was a typical day for me.

5AM banana (on trainer)

6AM banana (off trainer)

8AM Almond milk, OJ and protein power (after drive to gym and swim + run)

9AM cucumber and pepper

10am greek yogurt

11am carrots, broccoli and hummus

12pm tuna with relish

1PM cucumber and pepper

2PM pear

3PM apple

4PM greek yogurt bar

5PM kind bar

6PM Pasta with asparagus, chicken in a light broth

This put me at about 2800-3000 calories and I was still hungry. I like eating every hour to keep myself from getting into the "feeding frenzy" and to keep my blood sugar normal. I know how hard this is for you and I really salute your efforts. For me I can diet perfectly until about 5PM every day and that's when I want to binge eat. I've never had weight issues for a normal person but being able to diet down to optimal race weight is tough. I'd like to get down to the mid 170's but it's hard to say disciplined when you're working out so hard.

Its amazing what your body can do if you plan well, execute on a daily basis and pay attention to reocvery (and nutrition).

It's shocking to me that those are adding a 1000 calories given your volume. Yesterday was a typical day for me.

5AM banana (on trainer)

6AM banana (off trainer)

8AM Almond milk, OJ and protein power (after drive to gym and swim + run)

9AM cucumber and pepper

10am greek yogurt

11am carrots, broccoli and hummus

12pm tuna with relish

1PM cucumber and pepper

2PM pear

3PM apple

4PM greek yogurt bar

5PM kind bar

6PM Pasta with asparagus, chicken in a light broth

This put me at about 2800-3000 calories and I was still hungry. I like eating every hour to keep myself from getting into the "feeding frenzy" and to keep my blood sugar normal. I know how hard this is for you and I really salute your efforts. For me I can diet perfectly until about 5PM every day and that's when I want to binge eat. I've never had weight issues for a normal person but being able to diet down to optimal race weight is tough. I'd like to get down to the mid 170's but it's hard to say disciplined when you're working out so hard.

Looking at your progression and knowing you get hungry at night, you might want to think about moving some of the carbs to early in the day (and closer to your trianing time).  Your body will process them more effectively and it will likely help with night time hunger.

So how many calories total is this?  Do you try to up intake on high volume days?  

**edited to add I am surprised this adds 1000 to your total (like Scott said).  I know it's hard for you, but keep it up!