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2022-04-18 9:11 AM
in reply to: jmhpsu93

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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2022 Mentor Group - ALWAYS OPEN

Good week for me though I blew off a workout yesterday on Easter (to be fair, we had 8:30 AM Mass so it would have been early).  This was sort of "return to reality" week so not a ton of volume but some good efforts and I got a 2.5 mile run in on Friday, which might be my longest since my back surgery over 5 years ago.  The "run" part of my sprint tri should be spectacular. 

Finally ditched the remnants of my cold, too.  Now allergy season ramps up hard. 

Got my act together on a Monday morning with a 50 minute ride on Zwift and some core work.  Nailing a Monday workout always makes the week better.



2022-04-18 11:47 AM
in reply to: nicole14e

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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2022 Mentor Group - ALWAYS OPEN
We’re all one big family Mike

Sorry to hear you’re sick Nicole, hope you get better soon and can race this weekend.

Managed to swim 12 minutes in the lake before my hands turned into ice cubes (forgot to take my neoprene gloves, silly me). The new balaclava style swim cap is great! Didn’t feel the cold on my head and neck.

Last day of a 4 day long weekend, back to work tomorrow so hopefully less beer!
2022-04-18 3:25 PM
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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2022 Mentor Group - ALWAYS OPEN
Originally posted by jmhpsu93

Got my act together on a Monday morning with a 50 minute ride on Zwift and some core work.  Nailing a Monday workout always makes the week better.




Yeah, I find that too, a good start to the week helps! I would have blown a workout too if it meant being done and ready for 8:30! Am!



Edited by Rollergirl 2022-04-18 3:25 PM
2022-04-18 4:51 PM
in reply to: Rollergirl

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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2022 Mentor Group - ALWAYS OPEN
Well, I survived 2 flights with 2 children. When we took Mr 4 to the UK for my sisters wedding a few years ago I said there is never a reason that makes it worth bringing children on a plane. I stand by that. But the flights were around 90 min each. So not the end of the world.

The family time down in Christchurch was good. The kids loved spending some time on the farm. So overall a nice weekend.

Unfortunately my cold that kept me out of my HM last weekend has been hanging around. So the running kit stayed in my bag. Total for the week was 1 30 minute zwift ride.

I think I am finally starting to get over the cold, so am hoping to be back on the wagon this week.
2022-04-21 3:28 PM
in reply to: bulfrog

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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2022 Mentor Group - ALWAYS OPEN
Glad you are over your cold Andrew and that you had a nice time

How are you feeling Nicole?

2022-04-22 12:31 AM
in reply to: jmhpsu93


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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2022 Mentor Group - ALWAYS OPEN
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2022-04-22 12:34 AM
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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2022 Mentor Group - ALWAYS OPEN
Hi!
2022-04-22 7:24 AM
in reply to: aussieplaycas

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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2022 Mentor Group - ALWAYS OPEN

Happy Friday, all.  Hope everyone is now healthy after all of our bouts with colds, etc.  I'm finally getting back into a rhythm and found the pool this morning!  2000 yards - a little slower than two months ago but felt pretty good otherwise.  I also have a short run planned at lunchtime.  Sprint tri is four weeks from tomorrow. 

2022-04-22 1:40 PM
in reply to: jmhpsu93

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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2022 Mentor Group - ALWAYS OPEN
Happy Friday! Glad you found the pool Mike and hope you can find it again.

I may go a couple more times to Masters training, early on Sunday mornings because it is a better workout than by myself but now that I have had my first OW Swim, it’s going to be even harder to get up early to go to the pool when I can swim outdoors in the afternoon. We’ll see.

Another good week for Fit Nat, I’m on a roll at the moment, hope no illnes or injury will ruin it.
Have a great weekend!
2022-04-25 8:52 AM
in reply to: Rollergirl

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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2022 Mentor Group - ALWAYS OPEN

Good weekend and end to the week for me with a short swim and 75-minute sweet spot ride on Saturday, then five miles fast-walking Sunday with a bunch of yard work thrown in for good measure.

Hope everyone had a good weekend.

2022-04-25 10:25 PM
in reply to: jmhpsu93

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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2022 Mentor Group - ALWAYS OPEN
Good job Fit Nat and Mike

I've really struggled to shrug off that last little bit of cough... so last week I got the doughnut. Zero of anything.

I don't think I mentioned it before, but last Friday Mrs Bullfrog had surgery to relieve pressure on her ulnar nerve. All went well and she's back home. But with 1 arm all bandaged up and in a sling for 10-12 days, she's on light duties. No driving, and can't really pick up Miss 1 with only 1 arm. So I'm on kindy delivery's and collections. And I can't really go for early runs this week, as Mrs BF would struggle to get the little on out of her cot if she needed to while I was out.

So, I'm aiming for 4 or 5 zwift rides in the evenings to get back into doing something. But no runs in the plan for this week.

Have a good week BDAS'rs


2022-04-27 6:52 AM
in reply to: bulfrog

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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2022 Mentor Group - ALWAYS OPEN
You found the pool again Mike! Well done!

I didn't find it on Sunday morning, I set up my alarm but could not get out of bed. Now they have changed the time and it starts even earlier from now (8:15) so F**K that, they probably won't see me again.

Hope Mrs Bullfrog gets the use of her arm back soon, both for her and your sake! Glad it all went well.

Second race of the season on Sunday, another 10k. The goal for the 1st one was 56 minutes and I failed by 3 1/2 minutes. Goal for this one is (was) 55 minutes, which is 5:30 min per km. Training is going well so why not? I'll keep this goal.

This is a much bigger race than the 1st one so it will be easier to find someone who holds a 5:30 pace and follow them. Last time I was way behind the faster ones and ahead of the really slow ones so quite lonely, which makes it hard mentally. Willpower is not my forte if there is no one (or nothing, like a ball for example) to chase





2022-04-29 2:19 PM
in reply to: Rollergirl

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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2022 Mentor Group - ALWAYS OPEN

Originally posted by Rollergirl You found the pool again Mike! Well done! I didn't find it on Sunday morning, I set up my alarm but could not get out of bed. Now they have changed the time and it starts even earlier from now (8:15) so F**K that, they probably won't see me again. Hope Mrs Bullfrog gets the use of her arm back soon, both for her and your sake! Glad it all went well. Second race of the season on Sunday, another 10k. The goal for the 1st one was 56 minutes and I failed by 3 1/2 minutes. Goal for this one is (was) 55 minutes, which is 5:30 min per km. Training is going well so why not? I'll keep this goal. This is a much bigger race than the 1st one so it will be easier to find someone who holds a 5:30 pace and follow them. Last time I was way behind the faster ones and ahead of the really slow ones so quite lonely, which makes it hard mentally. Willpower is not my forte if there is no one (or nothing, like a ball for example) to chase

Early?  Try 5:15 AM - that's when I used to hit the water when taking my daughter to swim practice her senior year.  By the time I was awake I was done my workout.  Now 6 AM is when I start on my early days.

Speaking of, hit the water at 6 AM this morning for 2200 yards...went well until the wheels fell off a little at the end when my arms started fatiguing and my form went to hell.  Lunch was a short warm up on the bike and my first 5K run in almost six years.  33:30, which is only about 12 minutes from my adult PR set in a 5K race about eight years ago.  I'll be happy if I flirt with 30 minutes for my sprint in 3 weeks.

Hope your wife heals up soon, Andrew.  Nerve issues suck.

Have a great weekend, BDAS'ers!

2022-04-29 3:22 PM
in reply to: jmhpsu93

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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2022 Mentor Group - ALWAYS OPEN
I know, many triathletes (with higher ambitions than me) get their workout in early. I can’t I am not a morning person, never was. Not gonna start now.
When I was younger I used to go to bed late and wake up late. Now I go to bed early and still wake up late.

Looking forward to my 10k race on Sunday, which starts at a good time, 1 pm. Perfect!
2022-05-02 3:57 AM
in reply to: Rollergirl

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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2022 Mentor Group - ALWAYS OPEN
Happy new month and happy Monday!

My 10k went well yesterday, I came in under my goal time of 55 min (54:47). Next 10k (September) I’ll aim for 52:25 (to beat my PB from 2018) and this time next year I’ll go under 50 min!

Recovery run today instead of Monday run intervals. Rest of the week as per schedule I hope

Have a great week!
2022-05-02 6:11 AM
in reply to: Rollergirl

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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2022 Mentor Group - ALWAYS OPEN

Originally posted by Rollergirl Happy new month and happy Monday! My 10k went well yesterday, I came in under my goal time of 55 min (54:47). Next 10k (September) I’ll aim for 52:25 (to beat my PB from 2018) and this time next year I’ll go under 50 min! Recovery run today instead of Monday run intervals. Rest of the week as per schedule I hope Have a great week!

Nice work, Fit Nat!!  How'd your pacing go?  10Ks can be a little tough pacing-wise...so easy to go out too fast and hit the wall at 5 miles (looking at myself in the mirror ). 

I had a really good week training-wise, a little short on the bike but I'll hit that hard this week.  Under three weeks until my first tri in eight years almost.

Happy May everyone!!



2022-05-02 10:34 AM
in reply to: jmhpsu93

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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2022 Mentor Group - ALWAYS OPEN
Originally posted by jmhpsu93
Nice work, Fit Nat!!  How'd your pacing go?  10Ks can be a little tough pacing-wise...so easy to go out too fast and hit the wall at 5 miles (looking at myself in the mirror ). 

I had a really good week training-wise, a little short on the bike but I'll hit that hard this week.  Under three weeks until my first tri in eight years almost.

Happy May everyone!!




Pacing went according to plan. I had googled "How to pace a 10k" earlier in the week and did like everybody said:

Slower the first 2 miles (I think it said 6 to 8sec slower per KM but I went 10 to 15 (the second km was real slow), the middle two on target (5:30 per km for me) and faster the last 2 (last km at 5min/k) . Worked perfectly!

ooh! getting nearer! what distance is it? (you may have told us already but I forgot if you did )
2022-05-02 1:47 PM
in reply to: Rollergirl

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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2022 Mentor Group - ALWAYS OPEN

Originally posted by Rollergirl
Originally posted by jmhpsu93 Nice work, Fit Nat!!  How'd your pacing go?  10Ks can be a little tough pacing-wise...so easy to go out too fast and hit the wall at 5 miles (looking at myself in the mirror ). 

I had a really good week training-wise, a little short on the bike but I'll hit that hard this week.  Under three weeks until my first tri in eight years almost.

Happy May everyone!!

Pacing went according to plan. I had googled "How to pace a 10k" earlier in the week and did like everybody said: Slower the first 2 miles (I think it said 6 to 8sec slower per KM but I went 10 to 15 (the second km was real slow), the middle two on target (5:30 per km for me) and faster the last 2 (last km at 5min/k) . Worked perfectly! ooh! getting nearer! what distance is it? (you may have told us already but I forgot if you did )

Sprint tri:  750M swim, 15 mile bike, 5K run.  The slightly longer than standard bike is in my favor as it's my best leg relative the field.  It's a pretty flat course so I'm shooting for 14' / 40' / 30' with 6' of transitions.  T1 has a 300 yard run so that'll add a little, and I tend to make a picnic out of my transitions so there's that. 

2022-05-05 9:37 PM
in reply to: jmhpsu93

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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2022 Mentor Group - ALWAYS OPEN
Hi guys,

Regarding early morning workouts. They're something I've always struggled with. I am 100% not a morning person. In the 'before children time' Mrs Bullfrog and I would quite happily get out of bed at midday on the weekends given half a chance. Not so much these days tho. I've used early morning workouts off and on over the years. These days if I want to run, it's pretty much my only opportunity. And early means finished, ready to help kids get fed and dressed by 6:30.

The strange thing is, (which I was actually thinking about this morning during my run) is although it's a constant, daily struggle to get out of bed (one I lose more than I win currently ) I really enjoy the runs when I do get up. There's something special about being out running before the world is up. I've never once got back from an early morning run (including stupid ironman training starting at 4:30am) and wished I had stayed in bed.

Hopefully one day I will establish enough of a habit that it isn't a struggle to get going.

Nathalie: Great job on the 10k. Always satisfying to hit your goals. Sounds really well paced with the last 2km the fastest.

Mike: Good work on the sprint tri training. Given your strong bike history I wouldn't be to worried about 1 or 2 light bike weeks.

Me: April was pretty much a write off. Had that cold hang around far too long, then Mrs Bullfrogs op. I had essentially 3 weeks where I did nothing. So another step back on the rebuilding process. The good news is after yesterdays specialists appointment Mrs BF is out of the splint and allowed to drive again. Lots of PT ahead to make a smooth recovery, but 2 weeks post OP looking good.

This week I've had a swim, 3 bikes and 2 runs. I'll be close to beating Aprils total hours in teh first week of May if I have a good weekend.

Have a good weekend guys.

2022-05-08 3:23 AM
in reply to: bulfrog

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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2022 Mentor Group - ALWAYS OPEN
“I’ve never once got back from an early morning run (including stupid ironman training starting at 4:30am) and wished I had stayed in bed.”

That is so true, although I have never got up at 4:30am to go for a run, or to do anything really, maybe once to catch a train, possibly. You never regret a workout.

Still, I value my sleep too much. Sleep also an important part of training you have to give your body time to recover to improve and avoid injury.

So, no, that’s also one of the reasons I only do sprints and oly, there are not enough hours in the day to train more without getting up at stupid o’clock.

This week I’m afraid Fat Nat wins, missed a couple of workouts but most of all, ate far too much and drank quite a bit. Oh well, it was my birthday week so I am forgiven.


2022-05-08 10:16 PM
in reply to: Rollergirl

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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2022 Mentor Group - ALWAYS OPEN
To be fair, I only did 4:30 starts maybe half a doz. times. Definitely not an every day thing.

Totally agree with sleep being important. Unfortunately with our family routines at the moment, the only time available to run for me is before the little ones get up. So whether it's a 20 minute jog, or a 3 hour Ironman training run (definitely the former at the moment. Haha) it has to be finished by 6:30am. It's a habit I am really having to work hard on.

Happy birthday Fit Nat! they're not missed workouts, it's a cutback week after your 10k races, so you get to keep Fit Nat status. And what do you mean drank too much, you are in the beer drinkers appreciation society after all. If you can lie on the floor without holding on, it's not too much Hope you enjoyed the celebrations.


2022-05-09 8:14 AM
in reply to: jmhpsu93

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2022-05-09 3:39 PM
in reply to: Rollergirl

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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2022 Mentor Group - ALWAYS OPEN

Happy Birthday, Fit Nat!  Chalk it up as a recovery week.

Speaking of recovery and the comments above, there are four factors i consider when planning or evaluating recovery:  time, nutrition, sleep, and active recovery activities like massage or a really light workout.  Each of them contributes to your overall recovery from workouts or races.

Had a good week last week other than some major technology failures.  First, Zwift ERG mode stopped working on my Thursday morning ride and then my treadmill stopped working altogether on Friday, so both workouts were kind of meh.  I turned it around over the weekend with a good Bikram session on Saturday and a swim/bike combination workout that was almost 2.5 hours in total.  I feel like I needed that breakthrough workout from an endurance perspective and now I'm ready to get race-specific and then taper.  Gotta find my wetsuit and hope I still fit into it. 

We've had a really chilly few weeks around here, the water temp in the river I'm swimming in is 59 degrees right now.  That would be a non-starter for me as I don't have a long-sleeve suit, so I'm hoping the warmer weather helps.

2022-05-11 10:24 AM
in reply to: jmhpsu93

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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2022 Mentor Group - ALWAYS OPEN

Had a good couple of days of hard training after Monday's day off - did a "brick" bike/run yesterday and  then a 2400 yard swim this morning, with a 100 yard PR (by 0.1 sec, which I know is within the margin of error of my starting and stopping the clock but small victories, right?) in the mix.  Tomorrow will be about an hour in the low sweet spot.  I'm going for a relatively short taper of about a week in prep for next Saturday's sprint.

For tapers on sprints I've basically trained right through them and also did such a taper that I was bouncing off the walls for the last few days.  Such an art to that.

Hope everyone is having a good week!

2022-05-12 8:08 AM
in reply to: jmhpsu93

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Subject: RE: Beer Drinkers Appreciation Society (BDAS) 2022 Mentor Group - ALWAYS OPEN
Recovery week is really not necessary after a simple 10k but ok and it was not so much the drinking which made Fat Nat a winner but I ate far too much!

Good luck at the weekend Mike, looking forward to reading all about how you crushed it!

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