BamaDC's Mentor Group v3.0 - CLOSED (Page 35)

Volume over time, IMO.  If the hamstring hurts with tempos back off on those.  If you are injured you're not getting any volume in.  Losing weight won't hurt, but you want a natural progression of weight loss, not some crash diet.  Typically 1lb=2sec./mile.

That's some good work.  You certainly found the pool today!  I did 3k today, as well.  A nice 100-400-100 ladder for the last 2k of it.

Hope to see you guys tomorrow.

And on the group question, I'll let someone else take the lead there.  I'm nowhere near the expert stage in tris, and frankly have a ton on my plate right now.

The crickets are still chirping....

Tri group ride last night.  Went well and definitely missed the rides.  Was hoping to be able to keep up a little better, but I can see some possible improvement if I get in the bike work this year (ride 3x week).  Of course, everyone was taking it easy last night, so we will see.

As for the other question looming, I don't have the experience to head the group up.  If I felt I did, I would do it.

Negatory.  The guys up front pulling everyone along were very much hitting the gas.  In shorter bursts, but they were killing up the two hills yesterday. 

You and Brad came in right behind, so you guys were moving pretty good.

NC has a football team?

oh, and good luck this weekend on the 10miler!!

Good Luck!

I've suddenly got the urge to race some 5Ks. We've got one with in a 30 minute drive, every weekend until July.

I'm killing it in the weight department.  I've under 170 pounds for two days.  I have a goal of being under 165 pounds before June and under 160 pounds before Rocketman.

I'm finally starting to believe that a pound of fat is worth 2 secs per mile when running.

Awesome on the weight loss.

that's what everyone says.  I'm hoping so.  If I get down to 175, I should be able to knock off 30 sec/mile on my time.  I'm definitely within reach of losing the weight.  The side bonus will be a better watts/kg power output also.  I just needed a little encouragement to get the diet started and lose the extra weight.

Step 2:  Get a better core.  I've started sitting on a ball at work pretty consistently.  Of course, everyone is like "what the heck are you doing", but in a week, I can already tell a difference.  My core is definitely being worked, my back feels better, and my legs are sore.  I'm sitting more upright, rather than slouching in a chair all day.

Step 3: Work on the strength training.  Still have to work this in somewhere.

Good luck!!

I need to sign you up for Cake of the Month Club.  I have a shot at taking you at Rocketman, but not if you show up lean and mean...

BTW, I saw a post about 6 months ago on ST that went through the math of the metabolic cost of each extra pound of fat and came up with 1.8s/mile running.  It looked pretty good to me.  For the life of me I can't find it again, though.  I've looked.

I need to lay off the sugar.  I am eating like a horse these days.  Losing a bit of weight, but probably not anything that will stick.  I'd love to lose 10lb more, but that is going to be pretty tough.

Game On!

Below are some interesting links.

http://forum.slowtwitch.com/forum/Slowtwitch_Forums_C1/Triathlon_Forum_F1/Fat_Loss/_Speed_Increase_P2884715-2

http://www.runningforfitness.org/calc/diet/weighteffect?metres=5000&hr=0&min=19&sec=36&weight=172&weightunits=lbs&Submit=Calculate

That ST link was the one I was thinking of.

Oh, and I agree - game on, baby.  ;-)  It is a given, I think, that I'll edge you in the swim and you'll torch me on the run.  It comes down to the bike.  Not sure how fast that course will be - lots of turns in that thing.

I've been holding 163. I'm sitting around 17% BF (based on the walmart bathroom scale). I will be extatic to get into the 150s. That's the goal! That and drop the BF.

I'm hoping ot show up at Rocketman pretty lean and ready. This will definitely be fun!

How tall are you? 

I you'll win the swim and the bike.  But you better not blow your load on the bike!  The course does have a lot of turns and only one u-turn.  But the u-turn is kinda tricky.  You bike bigger hills on your everyday rides.

I've run the numbers and this is what I plan on doing at Rocketman.

Sw - 25:00

T1 - :50

Bk - 1:07:30

T2 - 1:00

Rn - 43:00

Total  - 2:17:30

Thanks you sir! I like our group.

x2.

We need to get some new folks in to add to the group.

Wonder what happened to these peeps:

Croyston, Donto, Crazymama, Gaarryy, Bcooper, Swank Guy, Sledge?

So what do you like, devil's food, cheesecake?  I can hook you up.

Those guys have pretty much disappeared.  Bcooper is still doing lots of stuff - not sure why he isn't posting.  Cool guy to have in here and he'll probably start posting again once he's training for something else big.  We should keep him in, for sure.

Dude, why didn't you tell us your were a Bad A$s in High School???

????

http://www.homewood.k12.al.us/athletics/wrestling/zarzaur.html

You were pretty ripped.