2015 Clyde/Athena Tri-N-4- Weight Loss Mentor Group - Open (Page 28)

10/20: C210K day 2/3. 2.02mi 31:14. Came in 800cal under goal

10/21: Was supposed to be a rest day, buuuut... Amy had to go to work for education, and couldn't lock down a sitter. Since I was off work, I decided to go jump in the pool and let Thing #4 play with some other kids. I didn't expect it to be that bad. 500yd free, 50yd kickboard, 100yd free... and I just ran out of gas. Granted, my shoulders were tight since I hadn't swam in a month or so, but I didn't expect it to be that bad. Did not log food, but it was not a pretty day

Bulfrog:

I need to do a bit more looking at that "Barry P" training. This is my first time trying to lose weight/train with a couch program. The first time, I just went to the park and ran their trail which is about 100ft short of a half mile. I worked my way up to 10 laps 3 days a week. The second time, I would take my lunch break at work and run around the block. According to Google Maps, it's 1.8mi. I started out coming back late from lunch, but before too long I had enough time to change, eat a snack and catch my breath. I ate lunch at the 1430 break. Around my neighborhood, I can come up with any distance I need, and IF I head out to the highway longer distances are easy to get and pretty safe due to the huge shoulders.

I am using the c210k from Zen Labs which is a 14-week program. They time everything at 10min miles, but I am running the time, not the distances they want.

I'm not trying to encourage you to use 1 plan over another. Like I said before, I'm not a huge fan of canned plans. It's more the training philosophy I'm promoting.

1. to get better you need to run a lot
2. A good way to achieve this is to run often, instead of trying to do too much on 3 days a week.

Good to see your first 2 days are under your Cal goal. Keep it up

Do it... You know you want too

The week's been going Ok for me. I've been running very well, this is going to be my fastest week running by far for the year. (I'm not aiming for speed, I just run at what feels a comfortable pace)

BUT, working out in the morning has been a struggle. I aimed for 3 days this week. I managed 1. Not a win here... Next week will be better I'm sure.

Rick, it sounds to me like you've got a plan AND the option for a lot of different distances. For me, it's important to vary my routes or I get bored.

bullfrog, If I do doubles, like I did today, one of them is going to be real easy pace/effort, but thanks for the concern. You must be familiar with that 21 yr old Marine who lives in the back of my head.

11A/23 - Bike - 45m 19s - 9.00 miles - 11.92 Mi/hr

This was my intended "real" workout of the day. I had originally planned on doing three 4.5 mile laps around the River Rd but my phone died in the middle of my second lap. Took all the fun out of it. So at the end of my second lap I stopped. Good thing too, because it was supper time. I have to buy a phone mount for my Synapse too though. I wanted to ride that today and couldn't because I had no way to hold my phone/music. I was pleasantly surprised to discover that my avg pave was just under 12 mph. I think It would have been faster on the Synapse. Maybe I'll get three laps tomorrow, working Southside so I will get out of school earlier and have more time. Three laps with no concerns about time at all. Sure wish I had the money for new pair of running shoes but that will have to wait until next pay day.

Some highlights from last week's post...



10/22: Final day of C210k, week 1. 2.1mi in 30:31 and I'm just... over it.
10/25: 1st BP Run: 1.19mi in 15:16 (hard to sync timer and tracker... ). Morning weight: 261.5 (-2)

I've made so many attempts at the "Couch To" programs that the thought of trying again just makes me sick. Bulfrog brought up an excellent point with the "Barry P" program, and it does echo how I managed to build run distance/endurance simply for the purpose of losing weight twice before. I am starting out a little lighter than the true plan (6 runs @ 15:00ea), but the goal is to build no matter where you start. I'm posting a pic of my revised schedule below. I also realized this morning that I haven't been back on the bike since I finished that Metric on 10/10. I've fallen farther than I realized! I have the trainer, and other than my utter dislike for sitting still and spinning, there is no reason for me to not utilize this tool... especially as the weather is starting to turn.

Goals for the week...
Diet: Get a little bit cleaner than last week. Overall not bad, but 2 days of no logging and bad eating hurt a bit.
Swim: Get in the water!!
Bike: USE THE *#@%$)@&!! TRAINER!!!
Run: 6 runs, 15:00 each.
Strength: All 3 days of bodyweight training. Completion is not the goal, doing as much of the work as I can is.

I'm sorry this has ended up qualifying for a Cliff Notes publication, but I've also taken another of Bulfrog's suggestions to heart. I think I've found myself a suitably evil carrot (event) to hang in front of me for winter running. I think back to the disappointment of having my chance at a true PR at Riverbluff yanked out from under my feet right at the end of my final peak week (10 days before event), and I look at my weight and training since... Well, let's just say that that disappointment was the beginning of my downfall. I need to have that carrot dangling, that non-nebulous goal to push me forward. Don't get me wrong, losing the weight and getting off the meds has been nothing short of epic... but I can't hold that in my hand. Putting myself out there with the sole purpose of surviving long enough to cross the finish with the possibility of kicking my own arse (setting a PR ) at the same time is what really gives me the good feelings... I looked through local races and I came across this little gem:

The Memphis Winter Off Road Race Series.

The Schedule:
1-10-16: 3K @ Overton Park, Memphis
1-24-16: 5K @ Nesbit Park, Bartlett (aka: Stanky Creek)
2-21-16: 8+K @ Nesbit Park, Bartlett (aka: Stanky Creek)
2-28-16: 10K @ Shelby Farms Park

Yes, I know that the last 2 races will most likely still be beyond my mileage capabilities at that time, and I am more than okay with that. The goal will be to go out, have fun and see what I can do.

Edited by WebFootFreak 2015-10-25 10:23 AM






Attachments
----------------
Worlout.jpg (2538KB - 4 downloads)

Looking again at my revised schedule, it's either a double/triple day with 1 rest day. Was kind of freaking out a bit until I added up the time. I'm really looking at no more than 6:30 of training time for all of it... Other than getting off my arse and doing it, that's actually less training time overall than I had been putting in.

Rick, that schedule's looking good. I'd invite you my October challenge, except I have been doing absolutely awful at that myself this month. Let's try to keep each other accountable with daily posts. Okay?

Works for me.

Mission Accomplished! I am a marathon finisher! It wasn't fast, it was very hard, but I battled through and stormed the Iwo Jima Marine Memorial. Oorah!

Congrats!!!

May I join in?

Yeahbsolutely!

01010111011001010110110001100011011011110110110101100101001000010010000000100000010010010010000001110111011010010110110001101100001000000110100101101110011001000110010101100101011001000010000001100111011011110010000001110010011010010110010001100101001000000110110101111001001000000110001001101001011010110110010100101110

Thanks you guys. I am just getting back to doing tris and am firmly in the Athena category. I was always on the cusp when I was racing before, with my weight fluctuating between 140 and 170 during the years I was actively racing. Now I am ABOVE 170 and trying to get some of the cobwebs off. Will probably be racing as an Athena this year.

Have been posting in my log, but today I did 30 minutes of pilates and 30 mins of laps (1200 meters total).

Also, I am on day 11 of 21 Day Fix. Planning to do it for 21 days, then have an off day, then back on for 21 days. That's the plan anyway! So far it is working well for me - down 4 lbs and down 2% BF.

Edited by autumn 2015-10-26 2:33 PM

Congratulations! I am so jealous right now.

That looks like a solid starting point for your winter training to me. I hope that it goes well.
One thing I have to disagree with tho, I think that by February next year a 10k will be well and truly within your mileage capabilities. Now, it might not be as fast a 10k as you'd like, but it's absolutely doable that you'll be able to run it.

I've only done 1 trail run before, but what I found is they are hard, but super fun. Sound's like a great series to work towards for you.

Welcome to the group. I had a look at your race log (I'm sure I'm not the only one) and man, you have some serious tri experience! I've no doubt you'll meet all your goals soon enough, you clearly know how to put the work in. Looking forward to sharing your journey back.

Once again my week was ok, but not perfect.

Swim, 1 swim, 800m 16:39
Bike, 1 outdoor ride, 34km, 1:33:05
Run: 6 runs, 40.4km, 4:42:19

And this mornings weigh in, exactly the same as last week. (which after a not so good weekend, I'm very happy with!)

The positives is are all running:
1) I got all 6 runs in for the first time in weeks
2) first week over 40km in, like, forever
3) my weekly average was below 7min/km for the first time in I can't remember how long

2 and 3 are pretty meaningless, but nice 'whole number' milestones.

The negatives are only 1 swim, and no indoor rides... 2 a day workouts got worse this week, not better.

For next week, at the risk of being a broken record, the goals are
1) eat well. Less junk food will equal weightloss, I know that, I need to do it.
2) at least 1 indoor cycle
3) back to the pool, 2 swims this week

Hope everyone has a good week, train hard guys.

We shall see... won't we

10/26: 1.23mi in 15:01
10/27: Had to swap rest days
10/28: 1.18mi in 15:04. Mid-week weight: 259.0

I'm pretty consistent on time vs distance so far. 6 15's will be the same time I've been running (3 30's) but it's shaping up to be a little bit more distance. Will evaluate Saturday, but planning on adding time a little each week until I hit the correct ratios. Then will not add time until I get down to sub-11:00 miles consistently. Having a hard time getting anything else in at the moment... need to work on that.

Now that this marathon is complete (and the doubt is out of my head), I am beginning to focus on winter maintenance and race schedule for next year.

My maintenance will be 2 swims, 2 runs and 2 bikes per week.

My tentative race schedule for 2016:
5/1/16 - Long Branch Half Marathon
5/28/16 - Hammonton Sprint Tri
8/14/16 - Tri AC International
9/11/16 - Hightstown Sprint Tri

I may throw some other run events in there, but we'll see.

Also, I'm not going to do 70.3 next year. I'm going to stick to some shorter distances with more manageable training schedules. The last 2 years training have been pushing the family/training balance and I really want to regain the family balance!

Thanks! It was such an emotional day. That is a great race!