Performance -Not Enough!

For swimming a good goal is that 15x100 set done with less than 15 seconds rest and getting within 5 seconds maximum of one another. This kind of pace practice will help you TREMENDOUSLY with your swim in the ironman. In fact, all you should be doing with the swim right now is pace, its much better training than just swimming long stuff all at once. Just my .02
 
thanks for the comment there Sparrow! I knew immediately it was a weak spot for me, because I couldn't get a handle on it at all. I will keep trying.

G8r! if you would have left the bandana at home, I may not have gone so far as calling you a weirdo. and the superman tatoo was just over the top!! LOL!!! I will get you guys a pic... hehehhe you know how I can be with my camera phone. LOL!


This morning-
FIRST DAY OF rise and shine daily ride.

22.58 in 1:34 sidewalks, dirt, roads, and streets.... great way to start a day. Feels good to be sitting at 9:am and already have 94 minutes in for the day.

TTYL

Sweat Daily!
FF
 
Hey FF,

Glenn and Armando will be joining me for our 86/100* miler on Saturday. I think it would be easier for us to just go directly to the start of the trail and meet you there, say, 7:00am if that is okay?

*I am leaning toward doing 100, but I want to see how I feel along the way. I want to keep my weenie option of 86 open.
 
flyinfree said:
thanks for the comment there Sparrow! I knew immediately it was a weak spot for me, because I couldn't get a handle on it at all. I will keep trying.

G8r! if you would have left the bandana at home, I may not have gone so far as calling you a weirdo. and the superman tatoo was just over the top!! LOL!!! I will get you guys a pic... hehehhe you know how I can be with my camera phone. LOL!


This morning-
FIRST DAY OF rise and shine daily ride.

22.58 in 1:34 sidewalks, dirt, roads, and streets.... great way to start a day. Feels good to be sitting at 9:am and already have 94 minutes in for the day.

TTYL

Sweat Daily!
FF
Click to expand...
If I see any of your famous bathroom pics with both of you I'm calling both of you weirdos
 
sounds good Rich, make it Seven at the south end of the trail. of of Lutz Lake Fern Road.

Today:
rode 22 mikles this morning

then
lift:
bent over rows, long bar 3 X 8
lat pull downs, 2 X 10
Pull ups 3X8

swim:
200 w.u.

500 x 4, with a 100 meter sprint in between. One of my sprints was 1:38!!
500 times = 10:20, 11:05, 10:18, 10:02

100 cool down.

that's alot for one day. Feels good
Weighed in at 187.3

time for frozen yogurt.
Sweat Daily
FF
 
Ride: 1h 26m 08s 23.93 miles 16.67 Mi/hr


covered gauges and rode RPE 3 fast spin... TOTALLY AMAZED at resulting pace. I hav alot to learn about perception.


Run: 52m 43s 5.78 miles 09m 07s/Mi

northdale course to pinec
Climb: 7 feet


got a sprinkle and it steamed, heat zap to the max! IRONMAN BABY!!
92 degrees with 85% humidity.... sweet, or shall I say SWEAT!

used nutrition plan for 2.5 hour brick is HIGH heat and humidity conditions.
3 big gulps on each 20 of water and gatorade. I grahm sodium on the hour. 1 gel on every other 20. Didn't swell up, didn't feel partched, and energy level held. I HAVE BEEN EATING AND DRINKING TOO MUCH prior to this.

Weighed in at 187
 
Checking in on you, brotha.

You are as sweet as ever.

You never say never.

And, you know you will fly forever.


Cheers, to my friend, FlyinFree.


Best wishes,


Chillen
 
WOW! thanks man! means alot! Go eat a cady bar for me please. I am on a strict diet, and I've already had my 2 squares of dark chocolate. Chillens in the fridge as we speak. Gratzy!
 
Did you think you were going faster or slower? I wondered if you had been overdoing it a bit on the nutrition before-but I figured you're a guy so...you can get away with more maybe? lol. Case in point. I know for a fact I couldn't have 2 cups fro yo each night and have it not affect me! :D Lucky duck.
 
sparrow said:
Did you think you were going faster or slower? I wondered if you had been overdoing it a bit on the nutrition before-but I figured you're a guy so...you can get away with more maybe? lol. Case in point. I know for a fact I couldn't have 2 cups fro yo each night and have it not affect me! :D Lucky duck.
Click to expand...

oh please!!! it's 2 servings, equaling one cup, and that's nothing compared to your half gallon of chunky monkey!:jump1:

slower-- RPE 3 is relaxied, no lactic build up, breathing freely, chit chat pace. It would be nice to actually chit chat with a living person. My lil friends get so boring after awhile. All they ever talk about is double chocolate brownies with cream cheese! Can yoiu believe it has been almost a whole week!!! :(
 
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RIDE: 6h 03m 48s 99.02 miles 16.33 Mi/hr

Suncoast Parkway. Wrecked at about 60 miles, hard enough to break helmet. Ankle, Knee, Elbow, both hands, should, ear, and side of head sore already. Continued ride, and ran.

Run: 49m 36s 5.20 miles 09m 32s/Mi
Suncoast, from LLF to 54 and back. Great Brick, dealt with alot o pain.


breakfast:
oatmeal, whole wheat toast, 2 scoops flax, 4 fish oil, 2 Glucosamine, one men's daily.

went with same nutirtion plan, 1 gel every other 20, 1 grahm sodium on the hours, gatorade and water on each 20. After wreck, felt sorry for myself, I think, and ate fitness beans, and shoitblox to help heel wounds.

I am gunna hurt later. Glad I had my helmet on, Thank you Peggy!

that is all.
Sweat Daily!
FF

P.S. How does a crash liek that happen! Well it's FL, and a rattlesnake came leaping out of the woods, and I swerved, but a lightning bolt hit me, and over I went!! Can you believe that!!!! omgosh! OK not really- It was G8r- he yells out, "so your gunna kick me over eh!" and bam, I'm down! OK not really... he just ran me of the edge of the trail!!! hehehehehe :rolleyes:

and a pic:
NICE SCAR! and the pony tail was cute too.
 
Helmet was broken! Dude's tough! He tried to take me out with him but my Jedi reflexes saved me:D

Todd, see: , page 5. Send the helmet back to Bell with a copy of your receipt and they will reimburse you $20 or $35. But, you have to pay for shipping, so I don't know if it is really worthwhile.
 
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Hey FF, how is the body feeling today after the crash?

Way to tough it out and finish the workout for the day! And a very impressive workout at that!
 
hurting worse than I wish I was. Hip is bruised and my right shoulder is the worst spot, my left elbow hurts to bend with resistance, and I think I have a thumbnail that will fall off too.... leg joints are fine, and all my muscles are working.... taking today off and having a great day of

"FUN WITH NEW SKIN!"

yeah baby! it's great fun. Wanna play!

hahahahaa

thanks for asking,
FF
 
Your a machine dude. How fast can you run a single mile, or do you always run over it? (sorry if this has been stated previously. I have looked back but there are a lot of pages :) )
 
FF: I have recently reached my goal of running 60 minutes without stopping ( about 8 miles ). Should i start shooting to run those 60 minutes at a faster pace, or should i keep trying to see i can run a longer time?

I am training to complete a full marathon by next year, I would like to complete it at a good pace.
 
Phate89 said:
FF: I have recently reached my goal of running 60 minutes without stopping ( about 8 miles ). Should i start shooting to run those 60 minutes at a faster pace, or should i keep trying to see i can run a longer time?

I am training to complete a full marathon by next year, I would like to complete it at a good pace.
Click to expand...

where is your journal??? I looked and looked!
anyhow, here are my comments cut out of me and ders journal.

PHATE- I believe you want to run a marathon. that is a 3-4 hour event. Very impressive that you now have such a fast 60 minute 8 mile run. You are running a near Boston pace for my age group :).... that is goign to be very fast for a new runner. Just cuz you can do the first 8, doesnt mean you can do the second or third. Remember this- the "race" starts at mile 18. I wish like hell I would have been doing what your doing when I was young and strong.

I bet if you can cool your jets, and run 8.5's to 9's you could go 120 minutes - right now. maybe if you try skipping the mileage idea for just one run... go 1/2 speed for 60 minutes out. then return. take a drink for his one. and don't hog it all, pace your drinking too.

see how that goes.
register for that Laguna Hills 1/2 mary, it a tuff one, and you will do well.

p.s. how are your body parts? if they are strong then do what Sparrow said for 2 of your runs.
 
hey no fair, on his other post he left out his marathon ambitions :( trixter
 
Thanks for both of your replies FF and Sparrow

I actually suprised myself by being able to run 1 hour non stop, i don't know what got into me that night and I hope it wasn't a one night thing. I started off at 15 min, then 17 min, then 20 min, then 25 min, then 30 min and then boom one night i double my PR.

I don't think i am marathon ready yet because after those 60 minutes i was done and couldn't lift my legs ( the next morning my legs were so damn sore ). I got tired after around 30 minutes, but i kept pushing myself and eventually i think i experienced a "runners high" and i felt like a machine and didn't even feel like i was running. It was like they were someone else's legs

The first half we were probably going at a 7:30 pace, on our way back more likely a 8:30 mile pace, and the last couple miles a 9:00 minute pace.

I have really good lungs, and when I do get tired its usually because my legs give out first. So i was starting to think maybe I should switch to endurance type squats.

I don't think I would have gotten this far without my friend from Nebraska, if it wasn't for him I wouldn't have been able to push myself as much as I did and improve consistently, and it saddens me that he left now since i have no one else to run with.
 
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