Performance -Not Enough!

ok G8r we will just go to the baby trail right here by my house. There is a bridge, and a parking garage for hills if ya want them.:drooling1:

Today:
30 miles 4:53:55, 9:45 mm pace- stopped at 1:08 for potty, and stopped the watch.. run was from 9:30- 2:30, good heat training.:SaiyanSmilie_anim:

new ladies gave me a couple fo hot spots on my feet, but they are just calluses I need to remove.

sunscreen- target brand SPF 50 Mist is going to work great. I dummped water on myself a few times and everything, and my self application job held up fine.

2 Grms of sodium at 5 am this morning, back to bed.
Breakfast, 3 scoops of fresh ground flax, grapefruit, banana, oatmeal, and 1 slice wheat toast, black coffee with splenda-- missed the creamer majorly:bncry:

ShotBlox cola- is no good. the lemon lime flavor seems best.
Powergels - tangerine (2X caffein) is easiest to swallow
Gaotorade protein wafer chocolate, settle in with no G.I. again its a hit

powerade provided on the trail was toooooo sweet, didn't like it. primarily drank water.

did hill work at the parking garage Citris Park Mall, new discovery, but is was hecka hot in there.

Soaking legs:p

Sweat Daily!
FF
 
flyinfree said:
ok G8r we will just go to the baby trail right here by my house. There is a bridge, and a parking garage for hills if ya want them.:drooling1:

Today:
30 miles 4:53:55, 9:45 mm pace- stopped at 1:08 for potty, and stopped the watch.. run was from 9:30- 2:30, good heat training.:SaiyanSmilie_anim:

new ladies gave me a couple fo hot spots on my feet, but they are just calluses I need to remove.

sunscreen- target brand SPF 50 Mist is going to work great. I dummped water on myself a few times and everything, and my self application job held up fine.

2 Grms of sodium at 5 am this morning, back to bed.
Breakfast, 3 scoops of fresh ground flax, grapefruit, banana, oatmeal, and 1 slice wheat toast, black coffee with splenda-- missed the creamer majorly:bncry:

ShotBlox cola- is no good. the lemon lime flavor seems best.
Powergels - tangerine (2X caffein) is easiest to swallow
Gaotorade protein wafer chocolate, settle in with no G.I. again its a hit

powerade provided on the trail was toooooo sweet, didn't like it. primarily drank water.

did hill work at the parking garage Citris Park Mall, new discovery, but is was hecka hot in there.

Soaking legs:p

Sweat Daily!
FF
Click to expand...

I've never heard of the gatorade protein wafers. Do you get them at your regular local sports shop? Are you taking the protein wafers and the gel at nearly the same time or does the wafer also have carbs?

Getting up early to do the sodium was very smart.
 
i call it a wafer, cuz it feels that way, it's light.

Gatorade Energy Bar, 15G protein, chocolate chip is delicious, and it survives the heat!
fat 5g
sodium 310 mil
carb 38g
fiber 2g
sugar 20g
protein 15g

*soy milk and wheat based??? whateva!

cliff bars are hell to swallow, powerbars are waxy and the gas-after burners, but the lil bubbles are wrenching, I could go on, but you know. hehehe
 
ride: mountain bike 8 miles
run 2 miles : about 18 minutes
swim: about 3/4 mile
ride: 8 miles


I over came the lake. Rode my mountain bike over there, scouted around, parked my bike on he other side of the lake, then ran around to the other side, stood at the edge of the lake with the sun behind me, and then it came,,, the thought!

no goggles. I swill swim straight accrossed this lake that nearly drowned me last week, and I will do it wiothout goggles.

into the water... only looked up at the hundred stroke mark. That was a darkness, a silence, and a self discipline extreme thing to do for me... didn't do too bad for staying straight. the 2nd 100 strokes a lil more off course, 3rd hundred strokes and byond I had to adjust a bit each time. Mostly to my left. but then finished good.. that is an ironman trainimng- recovery day.

mental victory, physical warming the muscles back up, and spiritual strengthening.

Sweat Daily
FF
 
Nice swim man ....just watch them fish dont feast on your dangleberries:)

Seriously man you`re making me sweat just reading this....i feel so inferior
 
holy cow! I didn't know "other people" could post to my journal :jump1:

After I chased BSL off for talking about his tittiees in here, I thought something was 'dis-abled,' or whatever :yelrotflmao:

thanks guys,
Stingo- I've been reading you man. It's almost been another 90 days, picture time.
Marko- coming from you that means a "little bit" hahahaha now if I could just get my skin to tighten up and show my goods the way yours does.!!! XO

Today:
Bike 34 miles, average spd. 16.4
tennis full 2 hours. Spent the last 45 minutes trying to return a super man's serves. Tennis is tough.

sweat Daily
FF
 
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run: to gym 5 miles

swim: 200 warm up, 100 fast, 75 faster, 50 sprint, 25 hypoxic X 4
1500 continuous (31:51:31)
200 cool down

run: 5 miles home, ran 8 flats.

the body when trained and dieted is an amzing thing in deed. On my run home I had this feeling of "this is not hard enough"

hahaha I am in a recovery week.

Capacity is totally a state of mind, AND BODY! The body can be developed and it is amazing.

FF
 
Took off at 2:30 in the HEAT of the day, it was 97 degrees... LOL ok maybe 84.

Ride: 40.99 miles, 2:22:45, 17:02 average
Run: 2 miles 8:34 pace

Weighed in at 182 this morning

working the numbers with a lovely lovely lady it looks like I may be able to go 6 hours flat in the 70.3. provided the creek don't rise :newangel:

Not gunna be fast enough I don't think to win a slot at IMFL. Guess I'll just have to settle for sweating with Sparrow. Life is hard. :(
 
flyinfree said:
Took off at 2:30 in the HEAT of the day, it was 97 degrees... LOL ok maybe 84.

Ride: 40.99 miles, 2:22:45, 17:02 average
Run: 2 miles 8:34 pace

Weighed in at 182 this morning

working the numbers with a lovely lovely lady it looks like I may be able to go 6 hours flat in the 70.3. provided the creek don't rise :newangel:

Not gunna be fast enough I don't think to win a slot at IMFL. Guess I'll just have to settle for sweating with Sparrow. Life is hard. :(
Click to expand...

LOL :rolleyes:
 
20 miles, spinning hard on mountain bike early in day.

ride: 5.7 mi to gym

weights:
deads 3 X 4
power cleans 5 X 3 (with these I added in a deep squat- felt like I would fall forward but I didn't)
clean and jerk 5 X 3
floor sweepers 3 X 15
shrugs 3 X 15

Open water swim 28 minutes to swim accross the lake and back

ride 5.7 home

dinner, hydrate about a half gallon of water, and shower- weighed in at 181.2

note: I notice my skin feels thinner and tighter tonight. maybe the sugar free effect.

nite all
Sweat Daily!
FF
 
flyinfree said:
note: I notice my skin feels thinner and tighter tonight. maybe the sugar free effect.


FF
Click to expand...

I notice this with myself when I am more disciplined as long as the hydration is optimal.

Good workout FF. I envy your nearby lake
 
last long workout prior to 70.3

Ride 90 minutes RPE 3-5
Run 30 minutes RPE 2-3 (3.5 miles)
Ride 90 minutes RPE 3-5
Run 30 minutes RPE 2-3 (3 miles)

Total ride 3:00:05 hours, 48.27 miles, 16.0 average
total run 6.5 miles

Tried soemthing new with nutrition. I took one of everything, gel, shotblox, gatorade protein, cliff bar, sport beans, and drank a full camel of gatorade. --- no GI issues at all. Had lots of energy, and threw up twice during my final run, but didn't lose pace. ahhahahahaa

I am in iron shape baby!!! It felt soooo good. keep things loose, practice transitions, and let's GIT IT ON!

picture is just after first run portion, about 2 hours into the workout. a few more posted in headed to Iron thread.
05-03-08_1557.jpg
 
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flyinfree said:
last long workout prior to 70.3

Ride 90 minutes RPE 3-5
Run 30 minutes RPE 2-3 (3.5 miles)
Ride 90 minutes RPE 3-5
Run 30 minutes RPE 2-3 (3 miles)

Tried soemthing new with nutrition. I took one of everything, gel, shotblox, gatorade protein, cliff bar, sport beans, and drank a full camel of gatorade. --- no GI issues at all. Had lots of energy, and threw up twice during my final run, but didn't lose pace. ahhahahahaa
Click to expand...

Your workout sounds fun. I like broken up stuff like that. Its easier to chew. However, your little diet of sports-food-fun sounds disgusting! No wonder you threw up. thats a TON of stuff. Even WITH working out that many hours. yuck. Give me a sandwich already :D
 
Nice long workout! Good luck on the 70.3! I was thinking about mixing up some different energy sups, but wasn't sure how they would mix in the stomach. :)

Looking good!
 
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