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After feeling like a bunch of guys beat me with lead pipes last night I got a little sleep and had a great run at lunch. 5 miles at 8:13/mile with an avg HR of 157 - way low for me. Now if I can just survive a swim this evening...Dagnabit. So frustrated - sitting here doing squat (while I should be down in the basement flogging myself on the bike.) After a pretty meager 5.5 hours of good work so far this week my body feels like I've been worked over something fierce. Ramping up the running after being injured and knocking out another 4k swim session has really taken its toll. I hate being old.
After feeling like a bunch of guys beat me with lead pipes last night I got a little sleep and had a great run at lunch. 5 miles at 8:13/mile with an avg HR of 157 - way low for me. Now if I can just survive a swim this evening...Dagnabit. So frustrated - sitting here doing squat (while I should be down in the basement flogging myself on the bike.) After a pretty meager 5.5 hours of good work so far this week my body feels like I've been worked over something fierce. Ramping up the running after being injured and knocking out another 4k swim session has really taken its toll. I hate being old.
I know its just me here, but dang &Armstrong & Lieto are battling for first on the bike leg of Ironman 70.3 Panama (blog & live feed).
ETA, Lance just passed Lieto ON THE RUN just past the 4 mile mark.
Lance is still leading with less than a 10K to go.ETA, Lance couldn't hang on for the win, finished 2nd 42-seconds back. Still amazing.
Only workout I got in during the week was a 50 minute hotel pool swim :X The pool was a good size, but had to be 85 degrees. I took down the rope that separated the shallow end from the deep end and swam figure 8s. I had no energy after getting back from my travels with my daughter yesterday, but had to do something. I've found recently that watching stand up comedy on Netflix while riding and running indoors makes the time go by quick. Norm MacDonald - Me Doing Stand Up got me through a 5+ miler on the treadmill yesterday. Followed that up today with a 32+ mile ride while watching a couple episodes of Chopped on Food TV. Thursday my son and I are flying out to Idaho (for the BCers, to see Mini C, my sister & the kids) for the week and I am looking forward to getting in some amazing trial running while he snowboards. We are heading to Sun Valley next weekend and, from what I understand, the plow some of the mountain bike trails so they can be ridden during the winter and they can be run. That altitude is going to be a crusher, but should set me up great for the season. I should be able to get a couple of trail runs in on the trails in the foothills around Boise too. Any runs are contingent upon how well I recover from the night before as my brother-in-law can lay on some heavy drinking peer pressure.
Pretty good job getting something done during the week. I hate traveling weeks!BTW, HTFU on the swim. My training pool is 87F all the time. Every day. 10.5k swum this week.Traveled all (5) work days this week (three different hotels) and followed it up by driving my daughter 5+ hours round trip to a Science Olympiad yesterday. This was good for adding 3 of the 6 holiday pounds I'd gained back on
Seriously!? I'm spoiled, the high school I swim at on M/W likes their pool cold, so it's typically 76 to 78 and has dipped to the low 70s around meets. My first tri last year had a 67 (scary cold) degree swim temp, so its good practice.Pretty good job getting something done during the week. I hate traveling weeks!BTW, HTFU on the swim. My training pool is 87F all the time. Every day. 10.5k swum this week.Traveled all (5) work days this week (three different hotels) and followed it up by driving my daughter 5+ hours round trip to a Science Olympiad yesterday. This was good for adding 3 of the 6 holiday pounds I'd gained back on
Yeah - no ####. Every time I sprint one out I wonder how much faster I'd be off blocks (don't have any), with flip turns (I'm lazy), with a real suit on (I practice in board shorts), in a center lane (I swim up against the wall), with a decent lane line (ours is more of a demarcation than a line), and in a standard 80 degree pool instead of the steam bath I'm in. BTW, 67 is ####### cold.Seriously!? I'm spoiled, the high school I swim at on M/W likes their pool cold, so it's typically 76 to 78 and has dipped to the low 70s around meets. My first tri last year had a 67 (scary cold) degree swim temp, so its good practice.Pretty good job getting something done during the week. I hate traveling weeks!BTW, HTFU on the swim. My training pool is 87F all the time. Every day. 10.5k swum this week.Traveled all (5) work days this week (three different hotels) and followed it up by driving my daughter 5+ hours round trip to a Science Olympiad yesterday. This was good for adding 3 of the 6 holiday pounds I'd gained back on
1/2 mile PR for no other reason than I wanted the #### out of the water. It hurt bad.'Sand said:Yeah - no ####. Every time I sprint one out I wonder how much faster I'd be off blocks (don't have any), with flip turns (I'm lazy), with a real suit on (I practice in board shorts), in a center lane (I swim up against the wall), with a decent lane line (ours is more of a demarcation than a line), and in a standard 80 degree pool instead of the steam bath I'm in. BTW, 67 is ####### cold.'2Young2BBald said:Seriously!? I'm spoiled, the high school I swim at on M/W likes their pool cold, so it's typically 76 to 78 and has dipped to the low 70s around meets. My first tri last year had a 67 (scary cold) degree swim temp, so its good practice.'Sand said:Pretty good job getting something done during the week. I hate traveling weeks!BTW, HTFU on the swim. My training pool is 87F all the time. Every day. 10.5k swum this week.'2Young2BBald said:Traveled all (5) work days this week (three different hotels) and followed it up by driving my daughter 5+ hours round trip to a Science Olympiad yesterday. This was good for adding 3 of the 6 holiday pounds I'd gained back on
You are so ready.
I'll mountain bike in anything. Very different riding on trails, that are mostly protected, and trying to ride on the road in wind/cold. Toes and fingers go numb pretty quickly even with good booties/gloves. With that said, I've still ridden in darn cold weather, but it is not fun. JB: Awesome 44 mile week, and way to get a 21 in. Like Ned said, you are so ready
Now just get yourself healthy.
You are so ready.
You have an amazing ability to make me feel like a ##### for only swimming 2,500 last night. After my USRW (unscheduled rest week), 5-mile run Sat & 32 mile ride Sun, I was achy yesterday. My plan for the pool was 2,500 in 4 set, 1,000, 750, 500 & 250. I saw the first 2 harder than usual. Not so sure why, maybe because I lucked out and had my own lane. Had thoughts of bagging the rest of the swim, but decided I better get after it as I'll likely be pooless next week. I looked at the timing clock and it was 16 seconds from the top of a minute. Something clicked and I decided to challenge myself to do a sub 9:00 minute 500. It was a struggle, but I got it done in 8:57. Wrapped with the 250 and came home and had a half dozen mini tacos with sour cream (at 9:30 at night) with my son to be sure I undid any benefit I might have received from the workout.
Been adding different core work to my Sunday and Tuesdays.Definitely feel its helping my running form keeping me stronger. And a big thank you to the model in the video.Great work Sand, PMB and shonuff
During this season, when the weather makes it difficult to get as much workout time in, it's a great time to focus on your core. Here's some Pilates to add to your routines.
mmmmmm. Tacos. I workout to be able to enjoy eating the crap I love to eat. After that workout you should have had zero guilt. Nice sub 9:00!
Better to think of it as feeding your shoulder muscles.
(Nothing makes me as hungry as a hard swim.)Great job on the 500. BTW, I only did 3,000 last night, so you were right there with me. The last two sets - 5x200 w/:15 rest and 10x100 w/:15 rest got pretty tough. My shoulders are not happy campers today (<--- this will be a familiar refrain in the coming months).
This seems to describe many of your stories of late, my friend.
BnB - Don't try anything crazy here! You seem to do well with a short taper, so adding a few speed workouts should be OK. I don't know that you need to do 5K runs, however. Maybe do some miles at 5K pace just to get the hips and legs adjusted to that bigger/quicker rotation. Beyond that, trust the fact that your long aerobic workouts have developed your capacity to hold a solid pace.
I'm very skeptical when I hear about people losing speed when training purely for endurance. Sure some of the edge might be gone, but I have a hard time believing that your speed will suddenly disappear.Being so close to race day, I'd worry about doing any 'real' speed work. You're just opening yourself up for a whole bunch of risk for very little return. If you feel like you have to do something, I'd suggest a longer tempo run or two. Something in the HM speed range. Fast enough to get the engine revving some, but not all out effort too.
I'm sure you've seen this before, but in case you haven't caught it, some competitive TRI & DU Teams will have had their riders spin on a trainer in transition to have the legs ready to hammer the ride, versus taking the time to warm up. They seem to try and time it out to around 5 to 10 minutes before the hand off to ensure they are pulled off the trainer and ready to go.Alex Morgan does =
I'm a choc milk fan (immediately after a non-recovery run). Cheap, effective, and simple. I used to drink muscle milk, but the reports on the elevated metals scared me away.
I'll second Ned! Chocolate milk! No-Xplode is one of my favorite pre, extreme efforts drinks. If I'm going to go for 4+ hours I find No-X to be extremely helpful. It helps with long-term concentration, and seems to keep me amped for a looooong time. I think I'm still talking about working out
edited to add: Great price at GNC today!
I'll second Ned! Chocolate milk! No-Xplode is one of my favorite pre, extreme efforts drinks. If I'm going to go for 4+ hours I find No-X to be extremely helpful. It helps with long-term concentration, and seems to keep me amped for a looooong time. I think I'm still talking about working out
You'd take this before a 20 miler?
Absolutely! I should have put 3 hours, as the only time I've run more than 4 hours was for an ultra. You'll feel more attentive and focused early. It won't be until 2+ hours into a workout that you'll feel more energy as well. It's like you just slammed a red bull, and the feeling stays. I take it approximately a half hour before long workouts. If a workout is less than 2 hours, I don't think there would be much benefit.I'll second Ned! Chocolate milk! No-Xplode is one of my favorite pre, extreme efforts drinks. If I'm going to go for 4+ hours I find No-X to be extremely helpful. It helps with long-term concentration, and seems to keep me amped for a looooong time. I think I'm still talking about working out
