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2015-12-01 9:20 AM

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Subject: 22/31 + 10% December challenge
Your FIRST challenge, should you choose to accept it, is to score at least 22 triathlon specific workout DAYS out of the 31 possible in December.

Workouts must be in the disciplines of swim, bike, and run/walk. Strength training is optional and may be scored as a workout. Sports days (like my kayaking) DO NOT count.

No more than 12 workout days may be in any one discipline. Bricks are excluded from this limit.

You must score at least one workout in each discipline per week.

You cannot have more than 2 rest days in any one week.

Please note, we are counting DAYS not workouts. So if you do two workouts in one day, it still only counts as ONE DAY. The idea behind this challenge is to build consistency.

The SECOND half of the challenge is to take your distance totals for each discipline last month (November) and increase them by at least 10%. I failed to meet my November goals, so I intend to use them again this month. For instance, I biked only 30.5 miles back in September, so I am going to aim for at least 35 miles for December.


2015-12-01 9:24 AM
in reply to: leatherneckpa

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Subject: RE: 22/31 + 10% December challenge
Okay, good work there everyone, especially Roland. Most of us came close. Now let's see if we can break that ceiling this month, DESPITE the holidays. Actually, I think that because of the holidays (and all of the food that goes with them) we are going to need this challenge even more than previous ones.

Speaking of Roland, I haven't seen a post of a race report yet. C'mon buddy, tell us how it went.
2015-12-01 10:58 AM
in reply to: leatherneckpa

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Denver, Colorado
Subject: RE: 22/31 + 10% December challenge
Given my schedule and the fact that workdays are my only opportunity to train (during lunch brakes), the Holiday break will not help. I will do my best to come as close to 22 as i could, but my personal goal will be 20. Which is almost beyond realistic, but hey - it's a goal.
Can't wait for the race report too!

Happy December!
Mary
2015-12-01 11:09 AM
in reply to: marysia83

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1731
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Denver, Colorado
Subject: RE: 22/31 + 10% December challenge
This month I also want to start doing the 10% increase.
My November totals (distance - time)
Bike - 20 miles - 90 minutes
Run - 20 miles - 240 minutes
Swim - 6,970 yards (really??) - 174 minutes

10% increase goal:
Bike - 22 miles or 99 minutes
Run - 22 miles or 264 minutes
Swim - 7,667 yards (geez...) or 191 minutes

Good luck to me and to all of you.
Mary
2015-12-01 12:51 PM
in reply to: leatherneckpa

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Master
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Subject: RE: 22/31 + 10% December challenge
I'm still being lazy, hehehe!

But not to worry! My laziness will end soon! Count me in!
2015-12-02 7:16 PM
in reply to: kloofyroland

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Subject: RE: 22/31 + 10% December challenge
I'm pretty sure you earned a little laziness Roland.

12/1/2015
1/22 - Strength - 21m

As promised, a strength workout after selling the Concept 2 rower to some fella from Corning. Did 2 sets of the Ironman body weight workout exercises. (You can find it by googling it in Images)

12/2/2015
2/22 - Swim - 32m 47s - 1500.00 yards - 02m 11s /100 yards

Went to the pool after the chiropractor for a nice lazy swim. 500 W/U (3x50, 2x100, 1x150), 500 non-stop distance set, 500 C/D (same).

Somehow I made it through 2 weeks of lazy depression AND Thanksgiving without gaining any weight!


2015-12-03 11:25 AM
in reply to: leatherneckpa

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Master
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Subject: RE: 22/31 + 10% December challenge
Thanks!

You didn't gain any weight? NICE! I did, hehehe.

1/22
Super short spin on the bike trainer this morning. Starting to shake he legs out more.
2015-12-03 7:33 PM
in reply to: kloofyroland

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Subject: RE: 22/31 + 10% December challenge
3/22 - Bike - 19m 39s - 5.00 miles - 15.27 Mi/hr
Wasn't sure what the Expresso bike would feel like after three weeks away and several chiropractor visits. It actually felt pretty good. Started out with every intention of riding the entire course nice and easy behind the "pacer". And as usual, LCpl Gung-ho got the better of me. Some pixelated rider passed me and I was in pursuit, forget the pacer. Never mind that it was not a real rider, I was all over that.

Quite honestly, I see that as being the biggest obstacle for me in any of my events next summer, racing my own race and ignoring the fact that "some tiny little slip of girl just passed me. Oh HELL no!" And there goes my race strategy out the window.
2015-12-03 9:52 PM
in reply to: leatherneckpa

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1731
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Denver, Colorado
Subject: RE: 22/31 + 10% December challenge
Originally posted by leatherneckpa

I'm pretty sure you earned a little laziness Roland.

12/1/2015
1/22 - Strength - 21m

As promised, a strength workout after selling the Concept 2 rower to some fella from Corning. Did 2 sets of the Ironman body weight workout exercises. (You can find it by googling it in Images)

12/2/2015
2/22 - Swim - 32m 47s - 1500.00 yards - 02m 11s /100 yards

Went to the pool after the chiropractor for a nice lazy swim. 500 W/U (3x50, 2x100, 1x150), 500 non-stop distance set, 500 C/D (same).

Somehow I made it through 2 weeks of lazy depression AND Thanksgiving without gaining any weight!


Yay!! Awesome job!
Mary
2015-12-03 9:57 PM
in reply to: leatherneckpa

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Denver, Colorado
Subject: RE: 22/31 + 10% December challenge
Originally posted by leatherneckpa

3/22 - Bike - 19m 39s - 5.00 miles - 15.27 Mi/hr
Wasn't sure what the Expresso bike would feel like after three weeks away and several chiropractor visits. It actually felt pretty good. Started out with every intention of riding the entire course nice and easy behind the "pacer". And as usual, LCpl Gung-ho got the better of me. Some pixelated rider passed me and I was in pursuit, forget the pacer. Never mind that it was not a real rider, I was all over that.

Quite honestly, I see that as being the biggest obstacle for me in any of my events next summer, racing my own race and ignoring the fact that "some tiny little slip of girl just passed me. Oh HELL no!" And there goes my race strategy out the window.


I think we all have THOSE folks who passes us. My best friend uses this reasoning:
"when somebody passes me on the bike, I look at their calf: if it shows they are younger, I'm like - yea, he/she's just younger, duhhh. If they are older, but their calves are crazy-muscular, I'm like: yea, all you do is biking 24/7, I'll beat you at the run.."

We're all here for fun, right?
Mary
2015-12-04 12:38 PM
in reply to: marysia83

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Subject: RE: 22/31 + 10% December challenge
Originally posted by marysia83
I think we all have THOSE folks who passes us. My best friend uses this reasoning:
"when somebody passes me on the bike, I look at their calf: if it shows they are younger, I'm like - yea, he/she's just younger, duhhh. If they are older, but their calves are crazy-muscular, I'm like: yea, all you do is biking 24/7, I'll beat you at the run.."

We're all here for fun, right?
Mary
Yes, Marry, we all have THOSE people and we are all in this for the fun of it, EXCEPT for " LCpl Gung-ho". I can go out for any workout or race and have every intention of doing my own plan, but if "LCpl Gung-ho" (that's what I call the 21 yr old Marine that still lives inside this broken down old man) rears his ugly head my carefully laid out workout/race plan goes right out the window.


2015-12-04 7:43 PM
in reply to: leatherneckpa

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Subject: RE: 22/31 + 10% December challenge
4/22 - Swim - 10m 51s - 500.00 yards - 02m 10s /100 yards
I'm not even sure I should count this as a workout. I went to the YMCA hoping to get a 2000 yd swim in. Instead, I had to stop after only 500 yds because my back simply could not tolerate the twisting. Maybe if the hot tub had been open for my pre-swim soak it would have been loose enough. But they were having a problem with the pH in the tub. I compensated by spending 30 minutes in the sauna after my micro-swim.
2015-12-05 9:23 AM
in reply to: leatherneckpa

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Subject: RE: 22/31 + 10% December challenge
5/22 - Walk @ 32°- 35m 23s - 2.01 miles - 17m 36s /Mi
18 Crappy Winter Weather Challenge pts (CWWC)

After yesterday's disappointing swim I decided a light walk was in order. I had seen the Crappy Winter Weather Challenge and thought it sounded interesting. Naturally, as with everything else tri-related, I started with the realization that I would not actually be competitive. I just wanted to do something weird to keep the "fun" in winter training. Besides, I have to train for the Idita-Trail 9.2 on February 22nd.
2015-12-07 2:44 PM
in reply to: leatherneckpa

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Subject: RE: 22/31 + 10% December challenge
6/22 - Walk - 1h 00m - 3.10 miles - 19m 21s /Mi
I finally found something good about Dreadmill workouts. By using the Dreadmill I can set my pace and forget it. All I wanted to accomplish today was a full hour at a nice easy pace. Set it for my 5k distance and then just trudged along for the full hour at that pace. Not very challenging, but the time was important to me. What I am thinking of doing is using Dreadmill workouts during the work week and then doing the River Rd loop outside for my long walk on the weekends, regardless of the weather. That way I'll still score CWWC pts too.

On a bummer note, I did this hour in the Saucony's that had blistered me so badly the last two times I tried them. No blisters today, but by the end they were decidedly uncomfortable to wear. I borrowed a Sharpie from the front desk and wrote a note on a piece of paper; "FREE to good home, size 13 Saucony's. Only worn for two workouts of one hour each. These shoes are not right for my feet." Then I left them and the note on the counter in the men's locker room. They were already gone by the time I finished my 15 minutes in the sauna. That was a $135 pair of shoes donated, but I'd have had to throw them in the trash anyway.
2015-12-08 1:15 PM
in reply to: leatherneckpa

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Denver, Colorado
Subject: RE: 22/31 + 10% December challenge
3/22..... no comments... But am back to the game
Mary
2015-12-08 1:17 PM
in reply to: leatherneckpa

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1731
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Denver, Colorado
Subject: RE: 22/31 + 10% December challenge
Originally posted by leatherneckpa

6/22 - Walk - 1h 00m - 3.10 miles - 19m 21s /Mi
I finally found something good about Dreadmill workouts. By using the Dreadmill I can set my pace and forget it. All I wanted to accomplish today was a full hour at a nice easy pace. Set it for my 5k distance and then just trudged along for the full hour at that pace. Not very challenging, but the time was important to me. What I am thinking of doing is using Dreadmill workouts during the work week and then doing the River Rd loop outside for my long walk on the weekends, regardless of the weather. That way I'll still score CWWC pts too.

On a bummer note, I did this hour in the Saucony's that had blistered me so badly the last two times I tried them. No blisters today, but by the end they were decidedly uncomfortable to wear. I borrowed a Sharpie from the front desk and wrote a note on a piece of paper; "FREE to good home, size 13 Saucony's. Only worn for two workouts of one hour each. These shoes are not right for my feet." Then I left them and the note on the counter in the men's locker room. They were already gone by the time I finished my 15 minutes in the sauna. That was a $135 pair of shoes donated, but I'd have had to throw them in the trash anyway.


Sorry about the shoes :/ Were you able to find something better?

Great workout with your hour run!
Mary


2015-12-08 3:30 PM
in reply to: marysia83

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Subject: RE: 22/31 + 10% December challenge
7/22 - Swim - 11m 17s - 500.00 yards - 02m 15s /100 yards
Not real impressive, but I did manage to get a full 500 yds in today with only minor twinges in my back from twisting. Hot tub still down so spent 20 minutes in the sauna trying to stretch the muscles out.
2015-12-08 3:35 PM
in reply to: leatherneckpa

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Subject: RE: 22/31 + 10% December challenge
Mary, to loosely paraphrase on of my favorite triathlon quotes, "11/22 is better than 3/22, which is still better than 0/22" The important point is that you are out there doing something, which is better than sitting on the couch.

As for the shoes, yes, I have one pair of New Balance 1260's that are fantastic. Just don't have enough spare money for a pair at home AND a pair at the gym yet. So I will have to cart them around in the bag for a while. Doesn't like much, I know, but size 13's are BIG and therefore the bag has to be big and therefore it is cumbersome and doesn't fit well in my locker. All in all, it's just a hassle.
2015-12-09 2:54 PM
in reply to: leatherneckpa

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Subject: RE: 22/31 + 10% December challenge
8/22 - Bike - 38m 17s - 10.00 miles - 15.67 Mi/hr
Really enjoying the Expresso Cycles at the Y. Now, I know that I am not really able to pedal a bike at a 15+ mph average, but it's nice to see the avg pace increase, even if it is inside. Kind of hoping to get a long outside ride in over the weekend.
2015-12-11 1:35 PM
in reply to: leatherneckpa

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Subject: RE: 22/31 + 10% December challenge
9/22 - Walk - 34m 54s - 2.00 miles - 17m 26s /Mi
Breaking the 35m mark for my 2 mile Valley Rd walk is always a goal, ad today I managed it. I held fast to my plan and did this with only walking today. I have the darndest time keeping that in my head when I check my watch and see time slipping away during my walk. My next big goal for this course is to break the 30m mark, without jogging.
2015-12-12 3:01 PM
in reply to: leatherneckpa

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Subject: RE: 22/31 + 10% December challenge
10/22 - Walk - 1h 20m - 4.00 miles - 20m /Mi
I'm kind of guesstimating the distance and time here. I took Cindy out to the Christkindl German Festival in Mifflinburg PA. My Pacer app on my phone says that in the little more than an hour that we were there I walked over 9,000 steps. I know that when I walked 2 miles at school it came to about 4300 steps. So I calculated that to be about 4 miles at a really slow pace.

I wasn't all that impressed with the festival, but I did buy several bottles of two different versions of spiced Gluhwein. That sort of made the trip worthwhile in my book. Cindy found several pot-pourris and some handmade soaps that she liked.


2015-12-13 1:00 PM
in reply to: leatherneckpa

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Subject: RE: 22/31 + 10% December challenge
11/22 - Bike - 1h 03m 12s - 13.50 miles - 12.82 Mi/hr
Three laps around the River Rd, with no concerns about speed. Just wanted the distance. I am loving this unseasonably warm week.
2015-12-14 11:12 AM
in reply to: leatherneckpa

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Master
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Los Angeles, CA
Subject: RE: 22/31 + 10% December challenge
3/22
I got out and went biking outdoors for the first time since IMAZ yesterday! Yay!

Man, I wanted to get some workouts in last week but I pulled my right glute muscle badly on Wednesday. >.<

I'm not gonna be able to complete this month's challenge but I'll do my best!
2015-12-15 3:52 PM
in reply to: kloofyroland

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Subject: RE: 22/31 + 10% December challenge
Originally posted by kloofyroland

I'm not gonna be able to complete this month's challenge but I'll do my best!
Which will probably still embarrass me.
2015-12-15 3:52 PM
in reply to: leatherneckpa

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Subject: RE: 22/31 + 10% December challenge
12/22 - Walk - 34m 27s - 2.01 miles - 17m 08s /Mi
A second day of sub-35 for this course. Yee-haw! Not ready to call it my average pace yet, but felt good. And NO RUNNING!
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