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2011-12-25 10:11 PM
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Subject: RE: Razorxp & KC Mentor team RFP CLOSED

IceManScott - 2011-12-25 11:07 PM Merry Christmas everybody.  I got a brick in Christmas Eve and 2 hours tempo with some VO2 today and some yoga.  Feeling swell. 

Nice work Scott - you are the machine I aspire to be Smile

KC



2011-12-26 8:21 PM
in reply to: #3434497

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Subject: RE: Razorxp & KC Mentor team RFP CLOSED

I hope everyone had Nice and safe Christmas, but 2012 is coming quick!  Any ideas of goals we can set for the month?

2011-12-26 8:33 PM
in reply to: #3434497

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Subject: RE: Razorxp & KC Mentor team RFP CLOSED

Hey Team.

Hi Coach - so what are you thinking about - individual goals?

If so I will get it started:

1) establish a set full IM plan and start it as of Jan 1

2) along with the above - establish a better nutrition plan (I do ok now but it has to get better)

3) put together my race schedule for the year that incorporates my full IM plan

4) run more outside if the weather is ok and there is no snow on the ground.

Coach - let me know if you are looking for more specific goals like - times on the bike or minutes running and I will alter the goals above.

I hope eveyone is well.

KC

2011-12-27 7:41 AM
in reply to: #3954514

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Subject: RE: Razorxp & KC Mentor team RFP CLOSED
razorxp - 2011-12-26 8:21 PM

I hope everyone had Nice and safe Christmas, but 2012 is coming quick!  Any ideas of goals we can set for the month?

 

I start back with my coach on the bike Jan. 1.  I'll follow his directions.  Also, back in the pool with the masters.  That should suck.  The heater is broken, I've just learned.  Going to meet and hire one of the fastest young runners around here to work on my form through a few sessions... And I am talking to a personal trainer about some strength work...Also launching the Paleo Diet or at least high protein low carbs more fruit and veggies to start shaving some weight.  At 220 - 225.  I want to get down to 200-205 by the start of the race season in June.  Going to see if they are right that you can fuel enough eating fruits etc and timing carbs before and during workouts. 

2011-12-27 9:15 AM
in reply to: #3434497

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Jackson, MS
Subject: RE: Razorxp & KC Mentor team RFP CLOSED

Fighting IT band issues a little bit.  I can feel my knee start to click a little.  Again, bad training habits have gotten me.  (long distance on the weekends without enough build and weekday work)

Running is getting better though, which was my main winter goal.

My goals for this month--

1. 13.1 on Jan 7th.  No specific time goals, as my training has been sparse.  Would like to come in around 2:15-2:20.

2. Break out the trainer.  It's been in hiding.  Just got a bike tune-up and should be ready to go after the half mary.  I can't say I'm too psyched about getting back in the pool.  Too cold for me just yet!

3. Set up a plan for the year.  I want to just race more.  Only did 3 tris last year, and I'd like to hit the sprint circuit, with a couple olys thrown in.  Maybe--MAYBE--a late season half iron.  Or maybe next year.

2011-12-27 9:23 AM
in reply to: #3955009

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Subject: RE: Razorxp & KC Mentor team RFP CLOSED
Mary A - 2011-12-27 9:15 AM

Fighting IT band issues a little bit.  I can feel my knee start to click a little.  Again, bad training habits have gotten me.  (long distance on the weekends without enough build and weekday work)

Running is getting better though, which was my main winter goal.

My goals for this month--

1. 13.1 on Jan 7th.  No specific time goals, as my training has been sparse.  Would like to come in around 2:15-2:20.

2. Break out the trainer.  It's been in hiding.  Just got a bike tune-up and should be ready to go after the half mary.  I can't say I'm too psyched about getting back in the pool.  Too cold for me just yet!

3. Set up a plan for the year.  I want to just race more.  Only did 3 tris last year, and I'd like to hit the sprint circuit, with a couple olys thrown in.  Maybe--MAYBE--a late season half iron.  Or maybe next year.

 

I had IT band after the half IM in fall, 2010.  I used rollers and yoga and they are now something I won't skip.  The problem lingered a bit just enough to know it was still there until I had to take off a month for surgeries. No problem at the moment at all. imagine, rest working.  Who would have thought that!? 



Edited by IceManScott 2011-12-27 10:26 AM


2011-12-27 10:18 AM
in reply to: #3434497

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Jackson, MS
Subject: RE: Razorxp & KC Mentor team RFP CLOSED

I've been hitting the foam roller (not as much as I should over the holiday) and I just got new yoga pants for Christmas.

Will be working on it.

2011-12-27 11:20 AM
in reply to: #3434497

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Subject: RE: Razorxp & KC Mentor team RFP CLOSED

Hi Mary, how is the training going?

 

Speaking of the foam rollers the new p90x2 has you doing them every workout as a warmup.  Great way to force yourself into using them.

2011-12-27 11:26 AM
in reply to: #3955350

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Subject: RE: Razorxp & KC Mentor team RFP CLOSED
razorxp - 2011-12-27 11:20 AM

Hi Mary, how is the training going?

 

Speaking of the foam rollers the new p90x2 has you doing them every workout as a warmup.  Great way to force yourself into using them.

That's an interesting idea...have always thought of foam rolling as something to do AFTER a run, not before.

Training is okay, at best.  3 runs over Christmas, one 8mi, two shortys with family.  I'm pretty confident I'll be able to finish the 13.1, but just not quite as easily as I would have liked.  Call days and early mornings have taken a toll on my consistency in training.

Doesn't help to have a husband throwing out 6:45 min miles for his race simulation runs and running 6x/week...motivating but demoralizing at the same time.  But I'm proud of him!

2011-12-27 11:27 AM
in reply to: #3434497

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Jackson, MS
Subject: RE: Razorxp & KC Mentor team RFP CLOSED
Sorry, that was me ^^^^^  Computer was logged in as the husband again.
2011-12-27 3:25 PM
in reply to: #3954848

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Subject: RE: Razorxp & KC Mentor team RFP CLOSED
IceManScott - 2011-12-27 8:41 AM
razorxp - 2011-12-26 8:21 PM

I hope everyone had Nice and safe Christmas, but 2012 is coming quick!  Any ideas of goals we can set for the month?

 

I start back with my coach on the bike Jan. 1.  I'll follow his directions.  Also, back in the pool with the masters.  That should suck.  The heater is broken, I've just learned.  Going to meet and hire one of the fastest young runners around here to work on my form through a few sessions... And I am talking to a personal trainer about some strength work...Also launching the Paleo Diet or at least high protein low carbs more fruit and veggies to start shaving some weight.  At 220 - 225.  I want to get down to 200-205 by the start of the race season in June.  Going to see if they are right that you can fuel enough eating fruits etc and timing carbs before and during workouts. 

My only advise in changing the way you run is to research.  Just because someone else runs fast one way does not mean it will work for you.  One of the top coaches/racers on BT tried to change his form and he was injured for months. 

I'm going off memory but didn't you say you were in the low 10% body fat? how low are you trying to go?   Did you decide what your A race/s will be this year?



2011-12-28 11:00 AM
in reply to: #3434497

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Master
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\Windsor, Ontario
Subject: RE: Razorxp & KC Mentor team RFP CLOSED

Hey Team.

I need your help and advice on something.

I have done an entire year of training without listening to music and I am contemplating the possibility of changing that strategy. I know I will not listen when I am riding but I am thinking about adding it to my running routines for this coming season. Can all of you let me know what you think?

Thanks.

KC

2011-12-28 11:04 AM
in reply to: #3434497

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Subject: RE: Razorxp & KC Mentor team RFP CLOSED

Just returned from New Jersey for Christmas.  Was able to run 3 times to help keep off any sluggishness or weight gain from the nonstop eating the rest of the time.  Did a nice 18 miler and some shorter easy runs.  Today did my speedwork for the week - nailed it again - 5 miles at just above race pace with a mile warm and cooldown.  On track so far...

Goals for January - continue following my marathon training plan of 4 days per week.   Make sure to do 2 days of strangth training/week, and at least 1 day of swimming.

Hope everyone has a great week and a happy New Year's Eve.  I am trying to figure out what to cook - appetizers - any ideas?

2011-12-28 11:18 AM
in reply to: #3957641

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Subject: RE: Razorxp & KC Mentor team RFP CLOSED
Skinny Arm Brian - 2011-12-28 12:04 PM

Just returned from New Jersey for Christmas.  Was able to run 3 times to help keep off any sluggishness or weight gain from the nonstop eating the rest of the time.  Did a nice 18 miler and some shorter easy runs.  Today did my speedwork for the week - nailed it again - 5 miles at just above race pace with a mile warm and cooldown.  On track so far...

Goals for January - continue following my marathon training plan of 4 days per week.   Make sure to do 2 days of strangth training/week, and at least 1 day of swimming.

Hope everyone has a great week and a happy New Year's Eve.  I am trying to figure out what to cook - appetizers - any ideas?

Awesome job Brian.

2011-12-28 11:59 AM
in reply to: #3956121

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Subject: RE: Razorxp & KC Mentor team RFP CLOSED
razorxp - 2011-12-27 3:25 PM
IceManScott - 2011-12-27 8:41 AM
razorxp - 2011-12-26 8:21 PM

I hope everyone had Nice and safe Christmas, but 2012 is coming quick!  Any ideas of goals we can set for the month?

 

I start back with my coach on the bike Jan. 1.  I'll follow his directions.  Also, back in the pool with the masters.  That should suck.  The heater is broken, I've just learned.  Going to meet and hire one of the fastest young runners around here to work on my form through a few sessions... And I am talking to a personal trainer about some strength work...Also launching the Paleo Diet or at least high protein low carbs more fruit and veggies to start shaving some weight.  At 220 - 225.  I want to get down to 200-205 by the start of the race season in June.  Going to see if they are right that you can fuel enough eating fruits etc and timing carbs before and during workouts. 

My only advise in changing the way you run is to research.  Just because someone else runs fast one way does not mean it will work for you.  One of the top coaches/racers on BT tried to change his form and he was injured for months. 

I'm going off memory but didn't you say you were in the low 10% body fat? how low are you trying to go?   Did you decide what your A race/s will be this year?

 

Branson 70.3 and maybe Racine 70.3, both IM brand, or Wisconsin Dells Rev3 70.3.  I'm in two short races before those. 

I want to be at 205 or so.  It's all about getting faster.  Yes, it will take some body changing to make.  My fancy IM wscale says I am at 11% now.   Unsure if it will happen.  Going Paleo the first.  I do well on the high protein, low carb stuff and paleo times carbs around workouts in a good way. 

Running, I am not going to run like him.  He's 6"4," weighs less than me, runs like the wind and is like 26.   I just want him to look at my form and tweak it.  Am I striking mid-foot?  Am I learning correctly? Are my arms lined up right?  And what speed work does he suggest to drop some time? Meeting on Saturday.  I've only been running 3 years so my form is a fluid thing  

Also meeting a guy Friday to learn kettlebell workouts for something new.  

 

 

 



Edited by IceManScott 2011-12-28 12:02 PM
2011-12-29 9:11 AM
in reply to: #3957629

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Jackson, MS
Subject: RE: Razorxp & KC Mentor team RFP CLOSED
kcgolf - 2011-12-28 11:00 AM

Hey Team.

I need your help and advice on something.

I have done an entire year of training without listening to music and I am contemplating the possibility of changing that strategy. I know I will not listen when I am riding but I am thinking about adding it to my running routines for this coming season. Can all of you let me know what you think?

Thanks.

KC

I did one long run recently with music, and I think I kinda liked it.  Maybe not for the everyday 3 mile run or so, but I think I might use it for long runs.

Appetizer-- just made this last night.  Crostini (could be cracker or toasted french bread) with ricotta cheese, salt and pepper, slice of pear, with a drizzle of honey.  It was delicious.  And pretty healthy.



2011-12-29 9:33 AM
in reply to: #3957641

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Master
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Subject: RE: Razorxp & KC Mentor team RFP CLOSED
Skinny Arm Brian - 2011-12-28 12:04 PM

Just returned from New Jersey for Christmas.  Was able to run 3 times to help keep off any sluggishness or weight gain from the nonstop eating the rest of the time.  Did a nice 18 miler and some shorter easy runs.  Today did my speedwork for the week - nailed it again - 5 miles at just above race pace with a mile warm and cooldown.  On track so far...

Goals for January - continue following my marathon training plan of 4 days per week.   Make sure to do 2 days of strangth training/week, and at least 1 day of swimming.

Hope everyone has a great week and a happy New Year's Eve.  I am trying to figure out what to cook - appetizers - any ideas?

Hey Brian - sorry can't help you with the appetizer - sorry Cry

2011-12-29 4:37 PM
in reply to: #3957641

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Subject: RE: Razorxp & KC Mentor team RFP CLOSED

Not sure if you are looking for actual recipes but Costco has the best appetizers - just pop them in the oven and taste awesome.

Skinny Arm Brian - 2011-12-28 11:04 AM

Hope everyone has a great week and a happy New Year's Eve.  I am trying to figure out what to cook - appetizers - any ideas?

2011-12-30 9:07 AM
in reply to: #3434497

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Subject: RE: Razorxp & KC Mentor team RFP CLOSED
Fyi we are open in the new mentor season
2011-12-30 10:01 AM
in reply to: #3434497

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Master
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Subject: RE: Razorxp & KC Mentor team RFP CLOSED
Can I keep bumping us to the top fo this one everyonce in a while Coach? LOL
2011-12-30 10:03 AM
in reply to: #3434497

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Jackson, MS
Subject: RE: Razorxp & KC Mentor team RFP CLOSED
Nope.  Move on, buddy.  New thread for a new year. 


2011-12-30 10:08 AM
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Subject: RE: Razorxp & KC Mentor team RFP CLOSED

Mary A - 2011-12-30 11:03 AM Nope.  Move on, buddy.  New thread for a new year. 

Thanks for keeping us on top Smile

2012-01-15 4:49 PM
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Subject: RE: Razorxp & KC Mentor team RFP CLOSED
2012-01-24 12:01 PM
in reply to: #3991718

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Subject: RE: Razorxp & KC Mentor team RFP CLOSED

haha

kcgolf - 2012-01-15 4:49 PM Laughing

2012-02-07 4:15 PM
in reply to: #3434497

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Subject: RE: Razorxp & KC Mentor team RFP CLOSED

Thanks for paying attention Tim Smile

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