FF - An Extreme Athlete's Journal

flyinfree said:
and in the spairit of the old days- at mile 14 I stopped in at "the bathroom wwe all know wo well" a took a lil pic for you Marko!

how you likeey me pose!
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lol. yer a nerd :rolleyes:

Have you been running all this time? All the sudden you're busting out 21 miles!
 
G8r- I don't know-- take 3:10 and subtract the 45 it took me to get home from the bridge (5 miles), and take the 7 min off for the first mile and do the math. ;)

Kate- um...... nevermind-- hehehe OH- I did see Lisa and she told me to tell you hi, and that she thinks I am fat. Of course she had a lil meat on the bones too.

Back - sup?

Garage sale, and 5 mile recovery run today. :sport:
 
Just saying hi, a bit in awe at your training is all.

I must go check what my best "mile" is. Whats something good to aim for?
 
depends on how many you are running bro. any single mile sub 7 is nice. Anythin over 3 miles if you are sub 9 you are doing pretty well, and can run with most.

Today 5 mile stride and recover run... 44:13, cool foggy, BIG MOON, in the dark early run... very nice.

Ride later today.


ING MIAMI RACE PLAN

I am going to relinquich my seeded start and run with the masses- the humility and lower pressure will be condusive to a better performance.

pre-race:
Oatmeal
Flax Seed
Supplement Lineup
Orange Juice

single 10 minute warmup mile

Coffee and a Donut just before start with one Grahm of Sodium Chloride

During Race Nutriion

5 servings of honey to suck on thruought entire race

on the 20's (minutes) = 1 hammer gel

every other 20 = 4 Endurolytes
=(160 mg of Sodium Chloride, 200 mg Calcium, 100 Mg of Magnesium, 100 Mg of Potassium)
+ 1 Grahm of Sodium Chloride

Mile 15 = 2 scoops of Perpetum (Hammer)

Total Cals during event: 1,470
Honey = 300
Gels = 900
Perpeteum = 270

16- 30 oz's of water per hour, near empty, no slosh all the way.

RUN PLAN: I am goin to sacrifice my body for a performance.

mile 1-10 RPE 5 with burst of 7 for passing. (starting in bulk, so a constant pass mode is in play)

mile 10-15 cooling system for absorbtion of Perpeteum (RPE5 holding a sub 9)
*want to see the 13.1 at 1:40- 1:43.

mile 15-18 smooth, fast, willing to suffer, anticipation of 18 and beyond

mile 20- RPE 7 holding, long stride, sink hips, chicken wings, and let's roll... Should be seeing the Boston Pace Flag between mile 20 and 23, if so, make pass prior 23, if not, RUN YER ASHSS OFF DUDE!!

Goal time of 3:18

good gawd that is scary!! hehehehe EXTEREME ATHLETE!!! Get SOME!
 
thanks G8r-- it is an UNreasonable time, but I was feeling pretty pump[ed up that morning...

2 days recovery, and started new job, my hours are 11-7pm... dang that sucks,,,, but hey... the lil kids are crying and baby needs a new pair of shoes!! getter done...

must run tonight....

Sweat Daily
FF
 
flyinfree said:
thanks G8r-- it is an UNreasonable time, but I was feeling pretty pump[ed up that morning...

2 days recovery, and started new job, my hours are 11-7pm... dang that sucks,,,, but hey... the lil kids are crying and baby needs a new pair of shoes!! getter done...

must run tonight....

Sweat Daily
FF
Click to expand...

git'er done!

Wow FF you are a god amongst men. a 3:18...that's smoking. I'll be happy to break 4:00 in May.

Sounds like you've got a good plan together. Best of luck on the 29th!! :cheeky2:
 
thanks man! that plan is a stretch! I am so involved in starting this new job, but I feel like I can dump it all and then take the time to recover.

we shall see
 
flyinfree said:
depends on how many you are running bro. any single mile sub 7 is nice. Anythin over 3 miles if you are sub 9 you are doing pretty well, and can run with most.

Today 5 mile stride and recover run... 44:13, cool foggy, BIG MOON, in the dark early run... very nice.

Ride later today.


ING MIAMI RACE PLAN

I am going to relinquich my seeded start and run with the masses- the humility and lower pressure will be condusive to a better performance.

pre-race:
Oatmeal
Flax Seed
Supplement Lineup
Orange Juice

single 10 minute warmup mile

Coffee and a Donut just before start with one Grahm of Sodium Chloride

During Race Nutriion

5 servings of honey to suck on thruought entire race

on the 20's (minutes) = 1 hammer gel

every other 20 = 4 Endurolytes
=(160 mg of Sodium Chloride, 200 mg Calcium, 100 Mg of Magnesium, 100 Mg of Potassium)
+ 1 Grahm of Sodium Chloride

Mile 15 = 2 scoops of Perpetum (Hammer)

Total Cals during event: 1,470
Honey = 300
Gels = 900
Perpeteum = 270

16- 30 oz's of water per hour, near empty, no slosh all the way.

RUN PLAN: I am goin to sacrifice my body for a performance.

mile 1-10 RPE 5 with burst of 7 for passing. (starting in bulk, so a constant pass mode is in play)

mile 10-15 cooling system for absorbtion of Perpeteum (RPE5 holding a sub 9)
*want to see the 13.1 at 1:40- 1:43.

mile 15-18 smooth, fast, willing to suffer, anticipation of 18 and beyond

mile 20- RPE 7 holding, long stride, sink hips, chicken wings, and let's roll... Should be seeing the Boston Pace Flag between mile 20 and 23, if so, make pass prior 23, if not, RUN YER ASHSS OFF DUDE!!

Goal time of 3:18

good gawd that is scary!! hehehehe EXTEREME ATHLETE!!! Get SOME!
Click to expand...

Okay because I'm me I get to say some things :)

Let me preface this all with "You are going to do great and I believe in you!" This is athlete to athlete, friend to friend, and my perception is that you actually want someone to say this:

First off. DUDE don't drink OJ before you run! Who does that?!

Second-worse than OJ is that DONUT! I'm all for that straight sugar shot before the gun but you ain't gonna win nothin with a DONUT sitting in your gut trying to digest!

Third-I'm gonna say it T, because I've got the "balls" to take your response! YES you are IRONMAN but NO you are not in BOSTON QUALIFYING shape! Getting Ironman status does not give you immunity to pain and suffering if you try to go out with that larger than life goal there! You cannot take a month off, do a random long run in the middle and then quailfy for Boston! Get your head on FF, and create plan B. Anything less than 9 min pace is admirable in this game...so shoot for the moon and go 8:40's :) I KNOW you can do that. You will STILL PR but you won't come back to the board with your tail between your legs ;) This goal takes some baby steps (which I know you hate). Slow down to speed up, remember :)

Or how about you create "plan C" and go with NO expectation and see what FLYINFREE is really all about! I vote for plan C :D

Okay babe-knock me out, I can take it :)
 
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WOW Sparrow, I didn't know you had that in ya, I'M SUPER IMPRESSED! The big man needs some tough love. Thanks for stepping up to the plate. I respect you now even more than before. And, that was a whole lot to start with. GOOD JOB DEAR!

FF, you been pwned!
 
Big News!! Just got a slot in St Anthony's!! A major financial sponsor had 4 slots and asked me to fill one. It is one of the largest Triathlons in the country...

totally excited!

Sweat Daily
FF
 
flyinfree said:
Big News!! Just got a slot in St Anthony's!! A major financial sponsor had 4 slots and asked me to fill one. It is one of the largest Triathlons in the country...

totally excited!

Sweat Daily
FF
Click to expand...

You lucky b---ard!:p I was gonna sign up for that but missed the registration and it closes within hours. St. Anthony's used to have Kona slots.

But, despite this: :mrright:
 
lead a "y" group for ride/run/ride today. Showed up at trail, and w had 6 peeps. Too cold to ride, so we decided to run/sit drink coffee/run.

ran 5 miles
had 2 expressos
ran 5 miles

it was sorta cool. One lady I have been helping with her run brought me a sugar free cranberry cake, and it is yummi!

well,,,, stretch, drink water, eat decently, stretch, run 3-5 per day to stay loose, and let's go run ING Miami.

XO all
Sweat Daily
FF
 
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