Performance -Not Enough!

i will check into that CB thanks, Carrolwood is where i go and they had the GU, but last time didn't.

OK- so the plan says "long day" SWIM

here it is
wu: 200 swim, 200 kick, 200 pull, 200 swim - 32 min
main: 1900 ladder-59 min
omgoodness-- I did that then i did this - 300, 275, 250, 225, 200, etc all the way down to 25 meters. ( as I re-read the plan it says that declinign distance thing is the explanation o ladder! hahhahaha So I did the 1900 twice.
hahaha that is funny!!! sorta

cd: 4 X 50 each slower than the last.

I did a total of 4,850 meters. 3.23 miles, over a 5K.

BUT- here's the real story- So I start, then here comes the Aerobics class-- oh great, but it gave me soething to watch for an hour...

then I started really feeling the swim,, probably because I should of been done already, but I started talkign to God-- and in came the advanced water robics "hotties" class-- MY GOD LOVES ME SO MUCH!!! heck some of them chicks could run the length of the pool, in th water, faster than I was swimming!!

anyhow, they came and went, i was in the pool for 2:48.

I felt great too, and even better now, because I WILL BE IRONMAN!

Sparrow, the catch up stroke is very nice, and it has taught me to roll all the way over, and to start breathing on the 3rd stroke, or the second, or actually about any time I want to breath I can.

I am a swimmer!!

an in an attempt to offend all swimmers- SWIMERS SUCK, they are sissies!! hehheeehe
wonder how i will feel tomorrow.
goodnight
FF
 
Way to go FF :)

...and I'm not offended ;)

....also...you're gonna be reeaal tired tomorrow :D
 
PS...it seems odd to me that gu is hard to find. It should be at any more specialized store such as bike shops, fleet feet (?) do you have those..or any other sports specific store. Powergel is more widly accepted by even grocery stores. I just think its nasty..but if it goes down well for you...great!

I do think the tablets will be in your favor. You will be working even harder during the race and some of that extra gel, bars or juice may not sit as well with you as it does in practice.

however, I could totally be wrong! you are surpassing my knowledge of this beast FF :D and going into "uncharted waters"!
 
tired is right.

and yep I found GU at the bike shop. the reason i am trainign with the powerbar is because they are sponsoring the event and it will be provided, then i don;t have to carry them. This thing is going to be 6-8 hours long.

sodium tablets i can not find yet, i have tried a few different places. At CVS they had some that contained more Chloride than anything else. I am affraid to start dropping somhting like that in my body. it works real nice and i don;t wanna mess it up.

Can you tell me a brand, number of miligrams, and all that. And what are they going to do?

this one guy in the wholdfood place was talking to me about all kinds of stuff, and i finally told him-- dude- "I am not an experiment!" All natural chemical intoxication if you ask me. between the runner store guy, the whole foods guy, and the lady at GNC i would be taking all kinds of stuff and none of them recommended the same thing. PLUS- they were respo0nding to my question of "do you have sodium tablets"




Tonight- workout called for 45 min run at RPE 3-4 with strides thru-out. I ran a total of 5.1 miles.

TIRED WAS RIGHT SPARROW!! you are a very precious player in this development of mine. I thought I was in shape, but now I am getting in shape, and I just wonder what it CAN and WILL be like when i am really in shape. thank you sweetheart!! SO MUCH!!

OH- and if none of you guys read my log today- that is probably for the best.
 
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long night on the treadmill.

15 min warm up at 6 mph incline 5 - warm up

then did 10 rounds of HIIT
(1 min @ 6 mph incline 15, 4 min @ 5 mph incline 3 for recovery)

15 min 7 mph incline 2 to stretch it out

15 min 5.5 mph incline 1 to cool down = total run time of 1 hr 35 min

then had protein shake and rode bike at RPE 3 for 30 minutes. shake settled nice.

I am thinking I may have a protein shake after th swim portion of the HIM event.

also talked to a FL athlete and we are going to meet up and ride the bike portion of the race course this weekend or next.

SO tired,,, but my training plan said- "take note of your week athlete, you are an endurance beast." it was cool to read, but i do not feel that way right now.

FF
 
Swim day
wu: 6 X 75 last 25 backstroke. Backstroke is hard, I suck up water.

main: 3 X 700
1 @ RPE 3 = 18:47
1 @ RPE 4 = 17:54
1 @ RPE 5 = 14:49

cd: 150 easy

in the pool for an hour and half total.

interesting data-
half Ironman will burn a min of 5734 cals (just the added activity let alone the BMR)
Full Ironman will burn a min of 11,468 cals
 
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flyinfree said:
Went directly to gym tonight and just decided to play "let's torture this body"
SO-
Rode Mountain bike to gym 12 mi route
swam 1000 meters continuous
rode spin bike for 5 min with max resistance
ran treadmill at 15 degree incline, 6 min mile for 1/4 mile - did 3 rounds of this
stretched in steam
took it outside and ran an 8-9 min pace for 50 minutes
stretched and did planks straight and both sides for 1.5 minutes - 3 sets
back into pool for 600 meters,, cool light 2 min per 100 meter pace.
rode Mountain bike home.
total of 3.5 hours of sweat
Click to expand...

Damn...........!
 
thanks Phil, i needed that. Today is a rest day, but i drank my full gallon of water anyway, allowed myself some ice cream tonight, and I didnt sweat much (played some basketball with my son)

SO- what i'm saying is- i feel like a fat lazy slob!!! and this week it doesn't feel good. I wanna work out man!

tomorrow is a Brick
25 min run
2.5 hours ride
25 min run

after church I am headed back to San Antonio for the hills.
 
Wow! I didn't weight myself out today, but i weighed back in at 179 lbs. that is the lightest I have seen in a very long time.

Workout was INTENSE!!!

Got to San Ant at 1:pm, mid day,,, 93 degrees 79% humidity.

Ran : 30 min for a touch over 3 miles.
Bike : 150 min for 36 miles
Ran : 30 min for 2.5 miles

It was HOT, and it was a whole different story taking that bike up and down those hills with me. At the 1.5 hour mark i stopped stretch an took a pic in either direction. THIS IS IRONMAN TRAINING. Nutrition plan went good. Need to plan on drinking more next time, my weight is worrrying me. Of course i am working out like major sessions.

hit the gym, swam a lil bit to keep from tightening up, steamed, and I'm tired!

I came from there-- can't even see the road...
hills2.jpg


and i was headed there.... that is a long grinding hill!!
hills1.jpg
 
Swim Day

6 X 500 , odd at RPE 3, Even at RPE 5

my fastest one was 9:40 seconds

it seemed the more tired I got the faster I was. I'm thinking something about swimming and relaxing is faster than trying to force myself thru the water.

after yesterday, throw in 2 miles of swimming and I am baked- bekem potatoes bakem in the sun!

FF
 
REALITY CHECK!!!!

So, I'm feeling all confident, and looking thru some posts at the Ironman board and well figured I look at the transition from HIM to FULL IRONMAN and check out day 1 of a 6 month 6 day per week training plan!

R: 45minutes very easy run, RPE 3.
S: long day
wu: 200swim, 200kick, 200pull, 200swim
main: 1 x 1500, RPE 4 (alternate 1 x 1000)
cd: 4 x 50, each slower than last

THAT IS a 5-6 mile run, and a 2 mile swim FOR DAY 1....

there are very few people we, meaning ALL OF US HERE, know that can do even day 1. Let alone roll right into day 2 which is bike concentrated.

Holy Cow Sparrow--- IRON MAN IS HUGE. guess i'll just concentrate on slayin the beast first.

glad you guys dig the yoga-- ooooohhhhmmmmmm
 
Yes. Ironman people make it their LIFE. There is a small clan of athletes at my gym who do them. One guy in particular always looks like he's on something. He moves very quick from one thing to another in the weight room as not to waste his precious cardio time. If you talk to this guy you just feel like you're TOTALLY imposing on his workout. He comes to me for swim tips all the time and I feel like I have to talk super fast so he can get on with it. hahaha. But yeah, his workouts are like all day it seems like. He works them in before he teaches school, at his lunch break and right after school before he goes home, cause he actually does have a family. its crazy. You have to be wayyyyy too committed for that kind of thing-or else just a totally gifted athlete who can get by without so much training. He is sponsored so that adds an extra element of pressure to him as well. I'd hate to be his wife!
Day 1 is a lot like I used to do regularly when I COULD run and then do swim or bike afterwards, but I bet I wouldn't last a week on that kind of schedule. Be proud of what you're doing FF, its huge, it really is.
 
Thanks ladies, that makes me feel so much better-- hahahaha
One thing I do have going for me is a mental bend that allows me to completely max myself out. It's dangerous but effective.

Derwyddon- that is a great looking eye there.

tonight:

Swim: 2000 meters continuous - 43:21 - this is a touch longer than my event.
with that time I will have a nice balance of time for 3 to 3.5 hours on bike, leaving a good 2.5 hours to do the 13.1 mile run. Feeling strong on the swim.

Bike: caught the last 30 minutes of a spin (sprints) class

Run: HIIT - set tread at 9 min pace with 5 degrees incline, ran 10 minutes warm, then used 12 min pace and incline to generate HIIT- 1 minute at 15 degrees, and 4 min at 5, did 5 rounds, and then sprinted at 6 min pace for one mile, then cooled at 10 min pace incline 5 for 15 minutes. THIS IS A MAJOR SWEATING ROUTINE! and peeps at the gym do see me as a crazy! if they only had any idea how right they are.

total time of 73 minutes. distance of 4.3 miles.

total gym time of 3 hours- rode mountain bike there and back home.
 
flyinfree said:
tonight:

Swim: 2000 meters continuous - 43:21 - this is a touch longer than my event.
with that time I will have a nice balance of time for 3 to 3.5 hours on bike, leaving a good 2.5 hours to do the 13.1 mile run. Feeling strong on the swim.

Bike: caught the last 30 minutes of a spin (sprints) class

Run: HIIT - set tread at 9 min pace with 5 degrees incline, ran 10 minutes warm, then used 12 min pace and incline to generate HIIT- 1 minute at 15 degrees, and 4 min at 5, did 5 rounds, and then sprinted at 6 min pace for one mile, then cooled at 10 min pace incline 5 for 15 minutes. THIS IS A MAJOR SWEATING ROUTINE! and peeps at the gym do see me as a crazy! if they only had any idea how right they are.

total time of 73 minutes. distance of 4.3 miles.

total gym time of 3 hours- rode mountain bike there and back home.
Click to expand...

Okay, crazy man, this is an insane workout! I've never seen the tread go to 15 incline before! Let alone see someone run that! I sweat like mad, I'm sure I would have made a pretty puddle with that kind of challenge. I also feel like I sweat WAY more when I swim before I do land cardio. Have you found this to be true? I have no idea the reasoning, but I swear its what happens. If you can pull off a workout like this, AND ride your bike to and from the gym with energy to get out of bed tomorrow, you are simply amazing
 
flyinfree said:
THIS IS A MAJOR SWEATING ROUTINE! and peeps at the gym do see me as a crazy!
Click to expand...

Hey man, that's exactly like me, only I get like that from squats and deads. People look at me and the puddle below me like 'man, that guy's gonna have a heart attack, he's nuts'. It just drives me on to prove them right and get even bigger and crazier than before :)

Your log's fantasitic Todd, must be the most ambitious goal and inspirational journal on the site
 
I have been on the edge of a cold and I stayed home today.

SWEATING AFTER SWIM --I think it's because of the water keeps our temperature from escaping. meaning the water makes our skin cool, so the pours close up. Then we are swimming, major exersion, and the body core temp gets real high. Then we get out and ride/run in the warmer temp, our pours open up, and squirt squirt squirt.

swimming is a very interesting discipline. the three combined is more dynamic than I would have ever thought. Its amazing how the body adapts, and how the brain can ignore the present in considerin what is to come. It's that last leg of the run that is mental torture.

thanks CCR, deep words bro!

2:45 min open run,, probably got a good 14-15 miles. ran the nature trail.
 
sparrow said:
Okay, crazy man, this is an insane workout! I've never seen the tread go to 15 incline before! Let alone see someone run that! I sweat like mad, I'm sure I would have made a pretty puddle with that kind of challenge. I also feel like I sweat WAY more when I swim before I do land cardio. Have you found this to be true? I have no idea the reasoning, but I swear its what happens. If you can pull off a workout like this, AND ride your bike to and from the gym with energy to get out of bed tomorrow, you are simply amazing
Click to expand...

you nailed it- "land cardio" hahaha- Triathletes are amphibians!! that is soo cool. And my workouts ARE intense. (thanks to you lil missy!) But let us realize, this plan is preparing me for a 6.5 hour, if your decent event. I am at the peak of my final base and then build cycle- thank GOD!!! then a taper and bang the gun goes of.

and incline on a treadmill, doesn;t even start to feel like incline until you get into double digits babe!! STEP UP! set it at a nice 3.5 mph, then take your incline up, and up and up. when you get into danger, if you refuse to step off like me, drop the speed first, then the incline.... the incline comes down sooo slow.
 
I think I've only ever gone to incline level 12 and I was running at 9:00 pace. It LOOKED weird. The incline was sooo high. That was part of a tri workout. It was insane. It was to get us ready for the hilly course thats part of our tri series around here
 
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