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MI2: 23/30 +10% for October
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 2015-10-01 2:28 PM |
Extreme Veteran  1148    Nisbet, PA |  Subject: MI2: 23/30 +10% for OctoberOkay, we're going to up the ante a little bit this month. October's challenge is actually a double challenge. Your FIRST challenge, should you choose to accept it, is to score at least 23 triathlon specific workout DAYS out of the 31 possible in October. 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 (September) and increase them by at least 10%. For instance, I biked 52 miles in September, so I am going to aim for at least 57 miles for October. |
| 2015-10-01 2:33 PM in reply to: leatherneckpa |
Extreme Veteran 1148 Nisbet, PA | Subject: RE: MI2: 23/30 +10% for October 1/23 - Bike - 41m - 9.50 miles - 13.90 Mi/hr I was having a severe motivational crisis this morning, simply did not want to go. But I did it. Thankfully this is supposed to be a recovery week. Expresso cycle has a "games" option. I made the mistake of trying that out. Nope! Just as pointless and stupid as every other video game I have ever played. No point to it, no finish line, and no personal satisfaction. Built up a good sweat and then switched over to regular courses. Blew my "Ghost" away on the Fruitdale course. |
| 2015-10-01 2:42 PM in reply to: leatherneckpa |
Extreme Veteran 1148 Nisbet, PA | Subject: RE: MI2: 23/30 +10% for October My totals for September and my October goals are right here: Swim: 1h 33m 03s - 4250 Yd - New goal: 5000 yds Bike: 3h 58m 37s - 51.96 Mi - New goal: 75 mi Run: 7h 42m 33s - 25.09 Mi - New goal: 30 mi Not real impressive, I know, but better totals will come with time and consistency. |
| 2015-10-01 2:56 PM in reply to: leatherneckpa |
Champion 14677    Bronze member | Subject: RE: MI2: 23/30 +10% for October I am in. My stats are pretty low for the month of Sept so they won't be hard to beat. October goal 125 miles bike, 50 miles running, 6000 yds swimming and 80 minutes strength. |
| 2015-10-01 7:31 PM in reply to: leatherneckpa |
Master 2759 Los Angeles, CA | Subject: RE: MI2: 23/30 +10% for October I'm in! 1/30 FTP bike test this morning. Swimming easy build to hard 100s tonight at the pool after work.  |
| 2015-10-02 1:44 PM in reply to: kloofyroland |
Extreme Veteran 1148 Nisbet, PA | Subject: RE: MI2: 23/30 +10% for October 2/23 - Swim - 25m 12s - 1100.00 yards - 02m 17s /100 yards My college swim coach always told us that if we lost count of our laps to take the lowest number we were sure of, because we would benefit from the extra laps but never from laps we didn't swim. I lost count today and wound up doing an extra 100 yds. C'est la vie. The focus on today's laps was breathing control. I wasn't paying attention to my pace or my kick, except for how they impacted my breathing. My goal, which I achieved, was to swim a steady pace that did not leave me huffin-n-apuffin at the end of the lap(s). For all that, I still turned in times comparable to my first weak efforts upon my return to the pool. All things considered it was a very pleasant workout. |
| 2015-10-02 3:32 PM in reply to: leatherneckpa |
Champion 14677 Bronze member | Subject: RE: MI2: 23/30 +10% for October The lack of sunshine and constant week of rain has sapped my energy and motivation. I plopped on the spin bike during a phone conference. Not much, but something. Thank goodness for a home office and a second hand spin bike. I was supposed to do either a 35 or 50 mile ride this weekend (I was gonna call it the day of the ride). The flooding rain and high winds forced them to call it off so I will do something on the trainer instead. At least this was just a bike ride, not the IMMD that they called off. |
| 2015-10-02 4:48 PM in reply to: leatherneckpa |
| 1731 Denver, Colorado | Subject: RE: MI2: 23/30 +10% for October I'm in, but I am not sure how to go about swim distance. I am still learning and my 30 minutes of swim is just practicing laps. I do not count them, because I would get lost. I only enter the time I spend swimming. I guess, for the purpose of this challenge, I can just focus on run and bike? Until at least I can do better with swimming? Suggestions...? Mary |
| 2015-10-03 8:52 AM in reply to: marysia83 |
Extreme Veteran 1148 Nisbet, PA | Subject: RE: MI2: 23/30 +10% for October Originally posted by marysia83 Mary, make an effort to remember to time your last 2 laps. I'm assuming you are in a 25 yd pool and that would equal 100 yds. Then you just divide your time by that figure to get your total yardage and your 100 yd average pace. I guess, for the purpose of this challenge, I can just focus on run and bike? Until at least I can do better with swimming? Suggestions...? Mary BUT, a better suggestion would be to buy a cheap watch that can do laps and splits. (I'm partial to my Timex Ironman) They make them that can do 50 or even 100 laps at a shot. Ladies watches come in a variety of attractive colors and are sleek enough for everyday wear. Besides if anyone asks about the watch (doubtful) it gives you a great conversation starter. And think how great you will feel when they stare at you awestruck and ask "You actually DO all that?" Surf around the Timx website, Women, and select from the side menu for Lap/Split and for Chronograph. That wil refine your search to just the appropriate models. Next, start to develop some kind of regular regimen. For instance, my swims always start and end with the same number of laps as a warm-up and a cool-down. I start by swimming three laps (3x50) with a 30s rest between each. Then I do two double laps (2x100) with a 45s rest between each. Next comes one triple lap set (1x150) for a total of 500 yds warm-up. I rest for 60s and then do a distance set in the middle. Then I reverse the lap count for my cool down. For a beginning swimmer who isn't good at counting laps yet I would start with 3x50, 1x100, 3x50. That will give you a 400 yd set. After 3-4 workouts add another 1x100 and repeat after every 3-4 workouts. You really won't lose count on laps this way until you start to build that distance set in the middle. And remember what my college swim coach said. "If you lose count of your laps start from the lower number you are thinking, not the higher one. You will always benefit from swimming extra laps. You will never benefit form laps that you don't swim." |
| 2015-10-05 1:36 PM in reply to: leatherneckpa |
| 1731 Denver, Colorado | Subject: RE: MI2: 23/30 +10% for October Originally posted by leatherneckpa Originally posted by marysia83 Mary, make an effort to remember to time your last 2 laps. I'm assuming you are in a 25 yd pool and that would equal 100 yds. Then you just divide your time by that figure to get your total yardage and your 100 yd average pace. I guess, for the purpose of this challenge, I can just focus on run and bike? Until at least I can do better with swimming? Suggestions...? Mary BUT, a better suggestion would be to buy a cheap watch that can do laps and splits. (I'm partial to my Timex Ironman) They make them that can do 50 or even 100 laps at a shot. Ladies watches come in a variety of attractive colors and are sleek enough for everyday wear. Besides if anyone asks about the watch (doubtful) it gives you a great conversation starter. And think how great you will feel when they stare at you awestruck and ask "You actually DO all that?" Surf around the Timx website, Women, and select from the side menu for Lap/Split and for Chronograph. That wil refine your search to just the appropriate models. Next, start to develop some kind of regular regimen. For instance, my swims always start and end with the same number of laps as a warm-up and a cool-down. I start by swimming three laps (3x50) with a 30s rest between each. Then I do two double laps (2x100) with a 45s rest between each. Next comes one triple lap set (1x150) for a total of 500 yds warm-up. I rest for 60s and then do a distance set in the middle. Then I reverse the lap count for my cool down. For a beginning swimmer who isn't good at counting laps yet I would start with 3x50, 1x100, 3x50. That will give you a 400 yd set. After 3-4 workouts add another 1x100 and repeat after every 3-4 workouts. You really won't lose count on laps this way until you start to build that distance set in the middle. And remember what my college swim coach said. "If you lose count of your laps start from the lower number you are thinking, not the higher one. You will always benefit from swimming extra laps. You will never benefit form laps that you don't swim." Thank you for a whole bunch of advices! I truly appreciate it. I am still learning and can only do 50 yards (one lap) in free, or 100 yards free with fins. But getting there  Did almost 30 minutes of swimming today mastering my front crawl So as of now I am 2 of 23. Good luck to all! Mary |
| 2015-10-05 5:42 PM in reply to: leatherneckpa |
Master 2759 Los Angeles, CA | Subject: RE: MI2: 23/30 +10% for October 5/30 Active recovery bike ride on the trainer this morning. More after work along with some ST. Had a successful high volume training weekend. Short swim, lonnnnng bike ride followed by a short run on Saturday. 2:30 LSD run yesterday. :D |
| 2015-10-06 4:22 PM in reply to: kloofyroland |
Extreme Veteran 1148 Nisbet, PA | Subject: RE: MI2: 23/30 +10% for October 3/23 - Strength - 30m Strength day. 30 mins of calisthenics and other body weight exercises. Google "body weight workouts" > Images > Ironman. I printed a copy of the poster and used that as my guide. Only 2 sets of each exercise, and THAT near killed me! |
| 2015-10-07 8:02 AM in reply to: kloofyroland |
Champion 14677 Bronze member | Subject: RE: MI2: 23/30 +10% for October 5/31 There will be a couple days of no training coming up. Drs appts today all day and driving all day one day. I am taking my TRX with me to try to get my strength work in. |
| 2015-10-08 4:41 PM in reply to: ceilidh |
Extreme Veteran 1148 Nisbet, PA | Subject: RE: MI2: 23/30 +10% for October Where are all these X/30 numbers coming from? The challenge is only for 23 days, so it's X/23 folks. Don't SCARE me like that! I thought I was behind enough as it was and then I see 30 instead of 23. My heart bounced off the floor. |
| 2015-10-08 4:41 PM in reply to: leatherneckpa |
Extreme Veteran 1148 Nisbet, PA | Subject: RE: MI2: 23/30 +10% for October 4/23 - Swim - 26m 55s - 1200.00 yards - 02m 15s /100 yards Nothing like putting yourself behind the 8-ball on your own challenge! What the heck was I THINKING!? Missed 4 out of last 5 days, and that one workout I did was just some calisthenics and isometrics. I mean, sure it kicked my butt, but it wasn't a "real" triathlon workout. I look at strength workouts as supplemental stuff, not primary stuff. For this month, so far, I have already used HALF of my intended rest days. Not good. So ANYWAY, I decided to "punish" myself for being so lazy the last few days and started my 200 yd distance set a week early. Surprisingly, it didn't hurt at all, and looking at lap times, didn't slow me down at all either. |
| 2015-10-09 11:36 AM in reply to: leatherneckpa |
Master 2759 Los Angeles, CA | Subject: RE: MI2: 23/30 +10% for October Originally posted by leatherneckpa Where are all these X/30 numbers coming from? The challenge is only for 23 days, so it's X/23 folks. Don't SCARE me like that! I thought I was behind enough as it was and then I see 30 instead of 23. My heart bounced off the floor. Extra motivation man! hehehehe! Okay will fix. 9/23 45 minute tempo run on the treadmill this morning. Swimming 400s @ CSS with some drills mixed in after work tonight. |
| 2015-10-09 4:06 PM in reply to: kloofyroland |
Extreme Veteran 1148 Nisbet, PA | Subject: RE: MI2: 23/30 +10% for October 5/23 - Walk - 1h 05m 23s - 3.75 miles - 17m 26s /Mi You know, having a life and training for triathlons are not quite mutually exclusive, but it's close.  Got home from teaching today and hurried up to get changed and squeeze a walk in before I have to assume "Grandpa duty". The hurry carried over into the walk, at least until I hit Hillside Dr. I HATE THAT HILL! |
| 2015-10-12 7:44 PM in reply to: leatherneckpa |
Extreme Veteran 1148 Nisbet, PA | Subject: RE: MI2: 23/30 +10% for October 6/23 Bike #1 - 35m 42s - 3.00 miles - 5.04 Mi/hr Took LJ to the bike path. It is not easy to ride at only 5mph. Bike #2 - 32m 11s - 4.50 miles - 8.39 Mi/hr Cindy and I went for a "real" ride when we got home. First time on the Synapse all season and I had forgotten how much I like this bike. Not much of a workout, but better than the nothing I logged most of last week. Bike #3 - 20m 45s - 4.50 miles - 13.01 Mi/hr And a final lap by myself to finish things off. Total miles for the day - 12. |
| 2015-10-13 4:26 PM in reply to: leatherneckpa |
Extreme Veteran 1148 Nisbet, PA | Subject: RE: MI2: 23/30 +10% for October 7/23 - Swim - 26m 36s - 1200.00 yards - 02m 13s /100 yards Rainy, gloomy day. Love working South Williamsport though, because right after school lets out there is almost nobody swimming laps. Knew I was on a time limit because Cindy was at the Y and I didn't want to keep her waiting too long, so all my times felt like I was dragging. Then I got home and enter them into my lap sheet and found that I was actually swimming faster than the last time and I dropped 20s off my 1200 yd total, Happy dance! While I was sitting in the sauna afterward I got to thinking about it and have decided that sometime this month I also have to do a distance effort, just to see how many yds I can swim non-stop until my lungs give out. I'd be satisfied if it were at least 500 yds non-stop. |
| 2015-10-14 12:03 PM in reply to: kloofyroland |
Master 2759 Los Angeles, CA | Subject: RE: MI2: 23/30 +10% for October 14/23 70 minute trainer ride this morning followed by a bit of ST. Going for a 90 minute run after work. |
| 2015-10-14 4:06 PM in reply to: 0 |
Extreme Veteran 1148 Nisbet, PA | Subject: RE: MI2: 23/30 +10% for October 8/23 - Walk - 1h 18m 38s - 4.54 miles - 17m 19s /Mi Okay, I am done punishing myself for the lazy week now. I chose to walk the River Rd Loop today. Breezy, chilly, and overcast. Perfect weather for a fat man to be out sweating. And BOY am I sweating! I set a new PB. The pace today was one full minute faster per mile than I've ever done this route before. And I think it's actually faster than anything I have recorded before. I've always been quite satisfied with anything at 17:30 or less per mile. This is quite a bit less, and there were NO downhill sections to allow gravity to help my pace. And I have activated my EIA for the first time since I restarted training, so I know it was a good effort. Edited by leatherneckpa 2015-10-14 4:10 PM |
| 2015-10-15 5:04 PM in reply to: leatherneckpa |
Extreme Veteran 1148 Nisbet, PA | Subject: RE: MI2: 23/30 +10% for October 9/23 - Swim - 32m 27s - 1500.00 yards - 02m 10s /100 yards No sooner thought than done. Yesterday it occurred to me that I should do a max distance swim soon. Since I was working South Wmspt today I figured it was a good swim day because they get out at 230 and I could be in the water by 300. There were three lap lanes and I was the only swimmer until about five minutes before I finished. I went there hoping to be able to swim 500 uninterrupted yds of freestyle and then I'd split it down to get the rest of my 1200 yds. Well, at 500 yds I was feeling pretty good so I figured I'd shoot for 750 yds. That felt good so I set my sights on 1000 yds. Wow, still not hurting, okay 1200 yds. When I reached 1200 yds I decided I could shoot for 1500 yds. But that was where I decided to stop. I don't think I really needed to. I was even entertaining shooting for 1800 yds, to make it an even mile. I was in that mindless zone I used to like so much where I was just plodding along through the water, watching the black stripe, and thinking about pretty much everything but swimming. I was on auto-pilot! But since I was hitting the split button for every 50 yd lap and my watch will only record 30 laps I was out of laps, which is why I stopped. Next time I will only hit splits for every 100 yards and that will give me as much as 3000 yds. |
| 2015-10-20 1:10 PM in reply to: leatherneckpa |
| 1731 Denver, Colorado | Subject: RE: MI2: 23/30 +10% for October Being sick for the second week now. I feel fine now, but my nose is stuffed not allowing me to breath. It does not make me happy at all. Therefore, no challenge for me this month, but I keep checking on your progress, wishing you all the best in the next 10 days of October Hopefully November will be full of challenges and no more sick days! Mary |
| 2015-10-20 2:30 PM in reply to: marysia83 |
Master 2759 Los Angeles, CA | Subject: RE: MI2: 23/30 +10% for October Awwman! Damn sickies got you. 20/23 70 minute trainer ride this morning with some ST. Running and swimming an hour each after work, yay! |
| 2015-10-21 4:35 PM in reply to: 0 |
Extreme Veteran 1148 Nisbet, PA | Subject: RE: MI2: 23/30 +10% for October 10/23 - Swim - 39m 36s - 1800.00 yards - 02m 12s /100 yards Okay, there is no way my lazy butt is going to meet my challenge of 23 workout days in October. I wonder if I can still get 23 workouts in if I double up some days?ETA: Went back and looked at the calendar. I can get 23 workouts if I double up 4 of the 9 remaining days, and that still leaves me one more rest day to the end of the month. The good news is that today was my first uninterrupted full mile in over 33 years. I know that I have not swam a full mile since I left the Corps in 1982. Based upon that I am pretty satisfied to be able to do one now. I figure if I work on my flip turns I can probably bring the times down under 2m/100 pretty quickly. Turning around at the wall probably takes me an extra 1-2 seconds per turn. And there are a couple of pauses in there to remove my goggles so I could read my watch for times/lap counts. I have far exceeded my goal for swim this month. Now, much as I hate to say it, I really should concentrate on bike and run mileage. Edited by leatherneckpa 2015-10-21 4:43 PM |
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