2015 Clyde/Athena Tri-N-4- Weight Loss Mentor Group - Open (Page 32)

You called it nicely. Well done Sir!

I'm sort of like the ugly step-sister in Cinderella, I can't even get my feet INTO any of the real bike shoes I have tried. My LBS even brought in four pairs for me to try. So it is unlikely I will be doing my tris in anything other than my running shoes. Plus side, should save me time in T2.

6/20 - Bike - 16m 48s - 4.50 miles - 16.07 Mi/hr
Straight from the school to the gym. Nice little ride on the ExpressoCycle. Wanted to do a second course but there was a line of people waiting and I had to surrender the bike.

Mailed my registration in for the South Little League's Turkey Trot this morning. Since it's before the 13th I am guaranteed a race t-shirt. The registration form only listed up to a 2X, but I wrote in 3X? next to it. Maybe I'll get lucky. I still can't answer my wife's question. "Why are you paying $15 to walk the same Riverwalk that we can do any day for free?" Hopefully I'll get the 3X t-shirt and then I can tell her it was to pay for the shirt. After all, a Harley Davidson t-shirt costs at least $30 or more.

Race day is Sat, 11/21. I'd like to see a time under 50m for the 5k.

Warning: Excessive replies ahead!!



I did it again and got a day off...
11/8: 1.19mi, 14:50 (12:29 pace).
11/9: 1.13mi, 15:03 (13:22pace).
2/6 for the week, 6/26 for Nov (should be at 8)



Sorry I didn't get to this sooner but... Awesome Job.



I posted it a few poists back... too lazy to go look for it, lol!




Way to kill it!!

that sucks... I've heard both FL races are a crap shoot when it comes to the surf. In fact, they cancelled the 70.3 swim last year when he was there

11/10: 1.05mi, 15:03 (14:22 pace)
Legs were really tight...

Planning on enjoying my rest day today.

7/20 - Walk - 50m - 3.10 miles - 16m 07s /Mi
Dreadmill at target race pace for the Turkey Trot on the 21st. No blisters.

Weight: 264
Swim: Nyet
Bike: Nada
Run: 3/6

I'm not sure if this is burn out or what... There's just no push right now. I did run (haha) into the issue y'all were worried about with my runs: by Wed my legs were so tore up, I didn't go out the rest of the week. This has happened the last 2-3 weeks. I was trying to work to the 15(x3)/30(x2)/45min(x1) run base, but I can't even handle 15x6 so... starting today 15 will be my long run. 5/10/15 it is. With Wed as my rest day, I will attempt a full week (5-10-5-10-5-15) starting Thurs. Until then:

11/15: .75mi in 10:01 @13:25 pace.

Sad part is that 6 15:00 runs was the same as the 3 30:00 runs I was doing with c25k...

So this week's recap isn't pretty. Wasn't feeling great mid-week. Wednesday was a sick day from work. I didn't get to swim and I didn't get on the bike. I did manage a treadmill run on Fri and another today. So at mid-month, I've completed 8/20 workouts. I'm not counting my 30 day ab challenge. I'm on day 13/30 so it's not all bad. I still have a shot at 20/20, but I know I won't get the swims done. I'll sub in runs, bikes and a dry land swim strength plan I found.

It takes a long time to get your body ready to run 6-7 days a week. Take it easy and don't get discouraged that you can't do as much as you'd like at the moment. Just keep plugging away and in a few months look back and be amazed at how far you've come. Its a marathon, not a sprint.

Side note, are you straight running? or using a run/walk technique? At the start of the year all my runs were run/walk, and even now my long and medium runs are run/walk. It can be a great tool to reduce the stress on your body.

Well my week didn't go totally to plan.

I got a new pair of running shorts this week, with the tights built in, instead of wearing them separately. Long story short I was silly and wore them on for the first time on my long run, 90 minutes later much chafe-age, new shorts thrown away and no more running for a few days.

Nothing new on race day, or on long runs.

Anyway, for the week I ended up with
S: 1 pool swim, 800m, 16:20
B: 1 ride saturday, 25.8km, 2:01:25
R: 2 short, 1 medium, 1 long run, 29.8km, 3:30:07 for a total of 5 hours 17.

This week is a bit of a short week. Friday afternoon the wife and I are off to the sunny Bay of Islands and I will be running a half marathon on Saturday morning. This is the first event I ever did, so a bit of a trip down memory lane. Again, my goal is not going to be to set a PB, that's wayyy out of reach. But to not set a new personal worst time. My current worst HM is 2:30:xx (2:37:xx if we count the run in my HIM, but I don't think that counts) If I can match my recent long run paces, I will be just under that at 2:28:xx. But more realistically I expect to be a bit slower (my long runs are only 12-13km, so just over half way) I'm picking 2:35 +/- 5 minutes.

Good luck and have fun on Saturday!



Running. I figured, obviously incorrectly, that the times were short enough for my fitness level...

Friday - 8/20 - Walk - 34m 51s - 2.00 miles - 17m 25s /Mi
Slightly better than my usual 17:30 pace. It was all I had time/motivation for after a day of high school.

Saturday - 9/20 - Walk - 1h 19m 31s - 4.54 miles - 17m 30s /Mi
I set out to just have a nice leisurely stroll around the River Rd and wound up turning in my usual average pace. Guess I can't complain.

Sunday - 10/20 - Walk - 1h 18m 42s - 4.54 miles - 17m 20s /Mi
Tried to step it up a tiny bit, was kind of hoping to break 17m, but that didn't happen. Still, it is over 4.5 miles. Better than nothing. You may have noticed I have been focusing on walking this week. That's because I have registered for the SWmspt LL Turkey Trot on Sat the 21st. I would REALLY like to break the 17m mark that day.

Monday - Rest Day

If you continue to struggle, have a play around with a run walk. FWIW, the Galloway website says you should use 30sec run, 30sec walk at your pace (mind you I don't do what that site says I should run at). I've found over the years that I am faster overall using a run/walk, and find the run much easier. And besides, my goal (and yours) is a HIM. I know I'm going to be walking at some point in that (even if only water stops) may as well train the way I'll race.

I may do that, but I had 30 min sustained runs before I fell off the wagon this last time... ::shrug:: I figure I'll run when I can, walk if I must. When I finally get to the pace I want on my 15:00 runs (12:00/mi) , I'll add time and work back to that pace again, repeat ad nauseum . I figure I'll start sprinkling in bike/trainer time on my short days when I finally get in the swing of things on the run, and swims are just a matter of getting off my butt on Fridays. This is going to be a very run-centered winter for me.

11/16: .36mi- 5:02 (14:09 pace)

11/17: 1.17mi- 15:02 (12:51 pace)
Mid-week weight: 260.0

Unlike the previous weeks, I felt no tightness or discomfort during my long run yesterday. It looks like cutting back to 5-10-15 was the right choice, and I'm optimistic that I'll actually get all 6 runs in this week.

I probably missed the explanation already, but what is this 5-10-15 thing?

bulfrog could probably explain it better, or do a search for "Barry P train" and threads from here and ST come up...

In a nutshell, the plan is to run 6 days a week. It's broken down into: 3 short distance (recovery), 2 mid distance (work) and 1 long distance (easy). It is time and HR based vs distance. I don't have a monitor yet, so I'm running off perceived effort right now. Over time, as fitness improves, I should see distance gain off of the same time run.

My mistake was thinking I had the fitness level to run 15:00/30:00/45:00. I actually started with the goal of hitting 6 15:00 runs per week just to get used to going out 6 days. It made sense since I was essentially doing 3 30:00 c25k runs. It didn't work. I've not made it past Thursday yet. I found another post by Barry, emphasizing the 3:2:1 ratio with a side note that if you have to start at 15:00 for your long run, so be it. So my pattern (in minutes) is: 5-10-5-10-5-15 running Thurs to Tues since Wed is my mandatory rest day.

Right now goal #1 is to run all 6 days. Goal #2 is to hit a sub 12:00 pace on the long run 2 weeks in a row. When I do that, my times will increase 10% to 5:30, 11:00, and 17:30 respectively. When I hit sub 12:00 again, I will add time again. Then rinse and repeat I'm still swimming on Fridays (medium day), but that's very low impact right now. I'll add bike back in on the short days once I get used to so much running. This is pretty much going to be a run build winter, and I'll be stoked if I get even half of the results bulfrog had. The biggest mental issue I'm having right now is going out for "just 5 mins". It almost takes me longer to get dressed and get my stuff together for such a short run, lol!

11/18: Day of Rest
11/19: .39mi, 5:03 (13:07 pace)

Edited by WebFootFreak 2015-11-19 8:40 AM

You've done a pretty good job of explaining it.

The basic idea is to get better at running, you need to run a lot, and almost all at an easy pace. At the moment Rick is still getting his body used to running 6 days a week. But once there, and when the hours start adding up the rewards will be huge.

For more information see: http://forum.slowtwitch.com/gforum.cgi?post=1612485;search_string=r... The first 3 links are the bulk of the plan.