Diet and Exercise 2010: Whatever it takes

[Case_04]

Re: Diet and Exercise 2010: Whatever it takes

Ran the Boston Athletic Association 5K yesterday morning and got my 5K time down to 23:54. I have a 10K this coming Sunday. Should definitely be able to best my PR of 54:07... dream goal for this race would be to break 50:00 but that might be a little tough at this stage.

 

[Dirty Bottles]

Re: Diet and Exercise 2010: Whatever it takes

hey, would you mind sending me your training plan for Ironman? I know I'm a ways off from doing it, but I'd like to see what you're up to and what I'm going to have to look forward to.

Sure, I can do that. I'm using Matt Fitzgerald's Essential Week by Week Training Guide. It's a great book - he has plans for Sprints through Ironman and for various levels at each distance.

The only downside is to fit all these plans into one book they had to use codes and then there is one section in the book that defines all the codes. Anyway, I'm only about half way done with converting the plan into Excel format but I can send you what I have now and then can send you the final version later.

 

[nmupiccdiva]

Re: Diet and Exercise 2010: Whatever it takes

The first 3 week build period for my Ironman training plan is in the books.

Total for the 3 weeks:

Swim: 24,900 yards (7.33 hours)
Run: 76.3 miles (11.65 hours)
Bike: 339 miles (19.5 hours)
Total time: 38 hours 48 minutes.

This week: A much easier recovery week. And man I need it. I'm pooped.

Whoa. Nice work!

 

[Tundra]

Re: Diet and Exercise 2010: Whatever it takes

Whoa. Nice work!

2nd that

 

[alfablue]

Re: Diet and Exercise 2010: Whatever it takes

I did my first 5 mile run since high school today! It was slow as heck (going off of clock time when I left and when I returned), but the point is that I did it.

There you go. Now another 8.1 miles.

(it's not that hard- I know a year ago, I was geeked to be able to run 5 miles at once, and over the summer, training, and working- did the half in Detroit- you GO GIRL!)

BTW, do you have a training plan? THere are some good ones out there. Mix in a few races between now and October (to get used to the energy at a race, and knowing that you need to control yours)- you'll be good to go to run over the Ambassador Bridge.

 

[alfablue]

Re: Diet and Exercise 2010: Whatever it takes

Had some of my teammates run Boston today. Some did darned well- finishing in just over 3:00. But one of the guys I know struggled- did a 4:04 when he was on a 3:10 time for 2/3 of the race.

Marathons can be tough...

Still want to assess if it's possible to do Boston- in 2 years, my qualifying time is 3:30

I have to run an 8:00 pace????

 

[nmupiccdiva]

Re: Diet and Exercise 2010: Whatever it takes

There you go. Now another 8.1 miles.

(it's not that hard- I know a year ago, I was geeked to be able to run 5 miles at once, and over the summer, training, and working- did the half in Detroit- you GO GIRL!)

BTW, do you have a training plan? THere are some good ones out there. Mix in a few races between now and October (to get used to the energy at a race, and knowing that you need to control yours)- you'll be good to go to run over the Ambassador Bridge.

At this point, no--I'm just trying to build a mileage base.

Unfortunately, I'm already having mild knee pain. I'm icing religiously and hoping for the best at this point.

 

[MissThundercat]

Re: Diet and Exercise 2010: Whatever it takes

Had some of my teammates run Boston today. Some did darned well- finishing in just over 3:00. But one of the guys I know struggled- did a 4:04 when he was on a 3:10 time for 2/3 of the race.

Marathons can be tough...

Still want to assess if it's possible to do Boston- in 2 years, my qualifying time is 3:30

I have to run an 8:00 pace????

To crack 3.5 hours? Yep, it's an 8:00 pace. As for me, if I want to qualify for Boston in 2 years, I need to break 3:20.

I believe we can both do it if we work hard enough, otherwise, we could run Boston through Team in Training or another charity.

At this point, no--I'm just trying to build a mileage base.

Unfortunately, I'm already having mild knee pain. I'm icing religiously and hoping for the best at this point.

Remember RICE and you'll be fine. Also, you might want to try both heat and ice; the heat works wonders on my left hip.

The first 3 week build period for my Ironman training plan is in the books.

Total for the 3 weeks:

Swim: 24,900 yards (7.33 hours)
Run: 76.3 miles (11.65 hours)
Bike: 339 miles (19.5 hours)
Total time: 38 hours 48 minutes.

This week: A much easier recovery week. And man I need it. I'm pooped.

Wow. Nice work!

 

[alfablue]

Re: Diet and Exercise 2010: Whatever it takes

At this point, no--I'm just trying to build a mileage base.

Unfortunately, I'm already having mild knee pain. I'm icing religiously and hoping for the best at this point.

Hal Hingdon's website has some good plans if you want one.

For knee pain- I would STONGLY suggest looking into ChiRunning. If you are heel striking, well, every step is putting a lot of stress right up your leg (ask your Techie buddy to draw a free body diagream.... ). Chi changes it to a mid foot strike, and that's helped me out a TON- I also had knee problems last summer, when I changed to a mid foot strike, but just used a few websites to see how I should try it. (I'm borrowing his book- http://www.chirunning.com/shop/home.php )

And it's important to concentrate on your legs- I even started with the mid foot strike, and had sore calves- but I was not quite doing it right. Knees were fine, calves were sore. In Chi- it's about stepping lightly, keeping your calves very, very relaxed- and the step should be as if you were walking on ice- very even on the foot, no push off. Since you are used to walking on ice, I'll modify that and say make it more like you were walking on a bed of hot coals, and want to keep your foot pressure even. I've focused on that for 3 runs now, and my calves are very relaxed again.

Worth a try, at least.

 

[nmupiccdiva]

Re: Diet and Exercise 2010: Whatever it takes

Had some of my teammates run Boston today. Some did darned well- finishing in just over 3:00. But one of the guys I know struggled- did a 4:04 when he was on a 3:10 time for 2/3 of the race.

Marathons can be tough...

Still want to assess if it's possible to do Boston- in 2 years, my qualifying time is 3:30

I have to run an 8:00 pace????

You can also run Boston if you run for a charity. I think that's new in the last few years.
And I will look in to Chi running. I do have a heel strike, so I imagine to some extent that is what's causing it.

 

[Patman]

Re: Diet and Exercise 2010: Whatever it takes

Woof... my legs are gone after 80 minutes of ultimate...

here's the current weightlifting progression... I'll quote my post from March later

Squat: 220
Bench: 175x3x5 max... Reset to 160... Next attempt 162.5
Press: 110x3x5 max... Reset to 100... Next attempt 100
Deadlift: 235
Power Clean: Working on form before I set an official max... unofficially 75
Bent-Over Row: Abandoned to work on power clean.

I lost the entire last week due to a conference and an illness. Setbacks on the bench and the press have sent me back in weight on those. Hopefully I'll climb back beyond those before I hit a harder wall. The squats are getting much harder... I'm powering through them but I'm wondering where the wall is. In a perfect world I don't find it for a good while but it will have to come.

 

[alfablue]

Re: Diet and Exercise 2010: Whatever it takes

I know I can run Boston via a Charity.

I just want to earn it.

Especailly since I may have to run New York next year via a charity- Mrs. Alfa got in with the lottery- the only one of our group who did. So she'll not go this year, and hope that more of us get in next year.

 

[MissThundercat]

Re: Diet and Exercise 2010: Whatever it takes

I know I can run Boston via a Charity.

I just want to earn it.

Especailly since I may have to run New York next year via a charity- Mrs. Alfa got in with the lottery- the only one of our group who did. So she'll not go this year, and hope that more of us get in next year.

I want to earn it too, but first, I want to get through Detroit. Out of curiosity, how is the Detroit course? Learning how it's laid out now will help me train for it over the next few months...

 

[alfablue]

Re: Diet and Exercise 2010: Whatever it takes

I want to earn it too, but first, I want to get through Detroit. Out of curiosity, how is the Detroit course? Learning how it's laid out now will help me train for it over the next few months...

Pretty flat.

There are two major "hills"- one going up the Ambassador Bridge (mile 3 I think), and the other coming up out of the tunnel (mile 8). There's another minor hill up at around mile 10, but it's not too bad coming up from the River. Pretty flat (but for a few overpasses) to the half.

From there, the only remaining hills are the bridge to Belle Isle, twice (looks minor, but it's mile 19 and 22- so not easy), and then another hill to come up from the riverfront- pretty short. The one that's mean is the last hill up Washington right at the very, very end- it's not high, it's just at the end.

But none of the hills are all that bad, if you spend a lot of time training for hills.

You can find the course map from last year here- http://www.freepmarathon.com/events--races/races/course-maps.htm and I expect it to be the same this year.

 

[Sloe Gin]

Re: Diet and Exercise 2010: Whatever it takes

accomplished a 6 mile run yesterday.

 

[nmupiccdiva]

Re: Diet and Exercise 2010: Whatever it takes

I know I can run Boston via a Charity.

I just want to earn it.

Especailly since I may have to run New York next year via a charity- Mrs. Alfa got in with the lottery- the only one of our group who did. So she'll not go this year, and hope that more of us get in next year.

Ahh, OK. That's totally cool, I just wasn't sure if you knew the other option.

accomplished a 6 mile run yesterday.

Nice!

I'm going to do another 5 on Saturday, then shoot for 6 the following week.

 

[Sloe Gin]

Re: Diet and Exercise 2010: Whatever it takes

so....slight problem here...

the good news is I will be getting a ground school date tomorrow.

The bad news. The ground school will be held in Indianapolis. In May. Which is when I am going to be training for my triathlon. I most likely will not have my bike out there and am fairly sure I won't be able to swim like I am able to swim now. The worse news is that when you are in airline ground school, you immerse yourself in it and going back to Denver every weekend won't really be an option.

Suggestions? Thoughts? And no, I will not give up on this tri season.

 

[alfablue]

Re: Diet and Exercise 2010: Whatever it takes

so....slight problem here...

the good news is I will be getting a ground school date tomorrow.

The bad news. The ground school will be held in Indianapolis. In May. Which is when I am going to be training for my triathlon. I most likely will not have my bike out there and am fairly sure I won't be able to swim like I am able to swim now. The worse news is that when you are in airline ground school, you immerse yourself in it and going back to Denver every weekend won't really be an option.

Suggestions? Thoughts? And no, I will not give up on this tri season.

Well, obviously, you should check with the local running stores. I'm sure they can make sure you keep to your schedule.

But a totally random question- why aren't you "flying" at the school in Aurora? They had a great simulator there- right next to the hotel we used. Met TONS of pilots while working in Denver....

Anyway- not that you can do anything about that- but the running or biking stores should be able to help you out in finding a training group to keep you busy.

 

[BUT09]

Re: Diet and Exercise 2010: Whatever it takes

Not really doing so well in the tri-training department. I'm managing to get in the pool once a week if I'm lucky. And I've discovered that I can't run outside in hayfever season (for me mid-april to mid-may) without causing exercise-induced asthma when I stop running (which I've NEVER had before this, and don't get doing anything else, which makes me think it is the pollen).

On the plus side, I have joined a crossfit on-ramp class, and love it. The coach is great, and I really like the fact that he's taking the time to make sure we are doing every movement absolutely correctly before moving on. I'm excited to try the real thing.

 

[Sloe Gin]

Re: Diet and Exercise 2010: Whatever it takes

Well, obviously, you should check with the local running stores. I'm sure they can make sure you keep to your schedule.

But a totally random question- why aren't you "flying" at the school in Aurora? They had a great simulator there- right next to the hotel we used. Met TONS of pilots while working in Denver....

Anyway- not that you can do anything about that- but the running or biking stores should be able to help you out in finding a training group to keep you busy.

further update...

looks like I'll be in St. Louis, which is a day's drive from Denver. I'm bringing my bike. I'll be able to cycle and run during the week and go home on the weekends and swim. Looks like I won't be too derailed.