Performance -Not Enough!

thanks Chillman- momma made a new batch of Chillens tonight

So many exciting things. first the workout

Spin Class, Hill intervals-- Ironman training only called for 45 min of RPE3 Spin.

then SWIM: BASE- Long Day
Warm up: 500 continuous at RPE3-4
main: 1500 RPE 3- that is a swimmers mile, but I threw in another 300 to make it 1.2 (same as 1/2 iron man) -- did it in 38:13-- but here's the exciting part-- Clinching cramp in right calf, like all the way locked down,, I rolled over on my back, did not touch the bottom of the pool, worked thru it, and continued on. yeah baby!!! now we are training.

then at the end of the night Eswardo- Mr. Ironman takes me out to the parking lot and give me this bike.
it's a Cannondale R600 2.4 Aluminum- the whole hin only weighs 14 lbs. OH man!!! when you are willing to sweat, and go for a goal, an believe in a loving God the universe will welcome you with open arms.

R600Can.jpg


I would never get something like that on my own!! ATHLETES RULE!!!
 
SA-WEEEEEET RIDE! that is NICE FF, you are sooooo blessed and I'm so happy for you! Sounds like awesome componants as well. Hopefully its decked with ultegra. you are going to have fun on that thing!

Not to take away from your joy, but to add to the blessings...a gym friend emailed me today and told me she had size 9 (sz 7 mens) shimano spin shoes already with cleats. they are NICE and she bought them last month. She wore them once and hates them and isn't planning to take them back. She asked if I would like them, in exchange for nothin! As we all know, my shoes were stollen from me a few months ago. I was overjoyed at her out of the blue offer!!!!!

anyway, I'm excited for you!
 
Hey FF, the L-sits that you do on your rings will be easier if you're under the straps. I know-- they're hard as **** when your arms are under you.
 
Yes, i tried that, it is much easier when I am hanging down by my arms. SOOOOOO- i like it better with my hands under me!! haahaah

tonight-

Bike: Rode my new bike 60 minutes- 18 miles
Ran: 30 minutes, for 3.25 miles

and i noticed-
Sunday raced 10 K = sore legs
Monday spin class = on sore legs, then swim nearly 2 miles = cramps
Tuesday ride bike on very sore legs, and then run = confidence!!

see- the formula- sore legs to cramps to confidence- PROVIDED YOU DON't QUIT! = Ironman!

TRI-TRAINING RULES!!!!

good night
i want my mommy

FF
 
long run night...
went to San Antonio-- best run i have had in a very long time, walled once, and felt approach of second wall after final sprint..

138 min 13.8 miles.. about 10 min mile pace... up and down hill the entire run
(did think about it til now, but over a 1/2 marathon on a single day of trainign aint all bad! :)

did a post to all the new runners that I hope will give them a glimpse of the TRUE PRIZE!! Completion time in a race is cool... but when you are an athlete and have a run, and it gets spiritual- it's personal and it's real!!!

FF
 
flyinfree said:
long run night...
went to San Antonio-- best run i have had in a very long time, walled once, and felt approach of second wall after final sprint..

138 min 13.8 miles.. about 10 min mile pace... up and down hill the entire run
(did think about it til now, but over a 1/2 marathon on a single day of trainign aint all bad! :)

did a post to all the new runners that I hope will give them a glimpse of the TRUE PRIZE!! Completion time in a race is cool... but when you are an athlete and have a run, and it gets spiritual- it's personal and it's real!!!

FF
Click to expand...

Wow. You're officially my hero. Here I am inching my way up the long run ladder and you just go out and do it! I'm jealous you never sustain injury! Now I'm the old one :) he he. Awesome job on the run, and running through the walls. That IS when it gets spiritual.
 
187.6 just this moment, but i just did a long run in 80+ degrees. tomorrow I will be 190 again. so, not alot lost lately maybe 5 lbs in the last two month, but my BF has to be way down, my skin feels thinner, and I've got some edges to my muscles.

I came to this board because performance wasn;t enough, but you got me into this triathlon stuff, and now performance is what it's all abotu again,, and some vanity is just bonus.
 
SORE legs, and my left knee could not hang when doing 200 kick.... REST it time,,, so i had to alter my training plan.

i had done 200 free, 200 pull, and on the 200 kick i changed to pull after 100.

then went ahead and did a full 1500 (mile) in pull only mode. I tied a noodle in a knot, put my feet in it and swam pull only. Took 50 minutes.

my legs just hurt. i think the knees hurt because of all the uphill an down hill yesterday.
 
flyinfree said:
I came to this board because performance wasn;t enough, but you got me into this triathlon stuff, and now performance is what it's all abotu again,, and some vanity is just bonus.
Click to expand...


mannnn, its all my "fault" :rolleyes: :D
 
flyinfree said:
SORE legs, and my left knee could not hang when doing 200 kick.... REST it time,,, so i had to alter my training plan.

i had done 200 free, 200 pull, and on the 200 kick i changed to pull after 100.

then went ahead and did a full 1500 (mile) in pull only mode. I tied a noodle in a knot, put my feet in it and swam pull only. Took 50 minutes.

my legs just hurt. i think the knees hurt because of all the uphill an down hill yesterday.
Click to expand...


yikes RICE my friend R-I-C-E. Rest that sucker, no use in getting hurt NOW! Most likely it WAS those darn hills. but hey-it was a HECK OF A RUN anyway, so bare it with pride!
 
flyinfree said:
then at the end of the night Eswardo- Mr. Ironman takes me out to the parking lot and give me this bike.
it's a Cannondale R600 2.4 Aluminum- the whole hin only weighs 14 lbs. OH man!!! when you are willing to sweat, and go for a goal, an believe in a loving God the universe will welcome you with open arms.

I would never get something like that on my own!! ATHLETES RULE!!!
Click to expand...

Awesome opportunity/deal on the bike.
After pushing my 21 year old Trek 400 around the past two days, I would love to be riding a bike in the 14 lb range.:)

Also the run (13.8) great job, just think 13.8 miles when your home should be a lot more flat. also good training for the Clermont hills.
 
YES, yes, back to the point of why i come here...

today i am doing some more jumpin, plan to do a high risk message for the board, and a couple of others. light run tonight, and then a mini-triathlon tomorrow, where i try out my food and drinks and stuff.

FF
 
nice cool 4 miles run at RPE3-4.

tomorrow is a good one.

Swim:30 minutes at RPE 7
Bike: 120 min RPE 5
Run: 30 min at RPE 3-4

rep, that's 3 hours. Getting some sleep and doin it at race day time in the morning.
 
flyinfree said:
nice cool 4 miles run at RPE3-4.

tomorrow is a good one.

Swim:30 minutes at RPE 7
Bike: 120 min RPE 5
Run: 30 min at RPE 3-4

rep, that's 3 hours. Getting some sleep and doin it at race day time in the morning.
Click to expand...


Killer FF. Sweat hard!
 
CBWill- I found out my bike weighs 26 lbs total. the 14 lbs was for frame forks and hubs. hahahaha but i can still get it to make that humming sound going down the road.-- I LOVE THAT!

So--
here it is--

SWIM: 1 mile + (1625 meters) in 30 minutes
BIKE: 38 miles in 2 hours
RUN: 3.3 miles in 30 min

Total workout time of 3 hours and 42 min.

Weighed in at 189
Weighed out at 183.5

drank 32 oz of Gatorade, 32 oz of water, and 3 powerbar gels (2 with 4x sodium)

Drank a full gallon of water 1.5 hours prior to start,, had 16 oz of Gatorade with transition to bike, and one gel. Another gel 40 minutes into ride, with nearly the entire 32 oz of water-- thirsty. another gel at 80 minutes into ride, and one at transition to run...

I had to pee a river when i was done. May go lighter on the pre-race water next time. try 3/4 of a gallon.

no cramps, som knee pain in beginning of bike, bike-run felt very good, had to control my breahing and pace... maybe too much gel got me overly pumped.

nap time.

FF

Felt strong!
 
flyinfree said:
CBWill- I found out my bike weighs 26 lbs total. the 14 lbs was for frame forks and hubs. hahahaha but i can still get it to make that humming sound going down the road.-- I LOVE THAT!

So--
here it is--

SWIM: 1 mile + (1625 meters) in 30 minutes
BIKE: 38 miles in 2 hours
RUN: 3.3 miles in 30 min

Total workout time of 3 hours and 42 min.

Weighed in at 189
Weighed out at 183.5



drank 32 oz of Gatorade, 32 oz of water, and 3 powerbar gels (2 with 4x sodium)

Drank a full gallon of water 1.5 hours prior to start,, had 16 oz of Gatorade with transition to bike, and one gel. Another gel 40 minutes into ride, with nearly the entire 32 oz of water-- thirsty. another gel at 80 minutes into ride, and one at transition to run...

I had to pee a river when i was done. May go lighter on the pre-race water next time. try 3/4 of a gallon.

no cramps, som knee pain in beginning of bike, bike-run felt very good, had to control my breahing and pace... maybe too much gel got me overly pumped.

nap time.

FF

Felt strong!
Click to expand...

Very good! How is your hydration on a day to day basis? You do SO much I can imagine its a bear to get on top of and maintain. It looks like you had a very successful practice with all of this today. I'd only urge you to do some major hydrating each day the week prior to the race as well as look into sodium tablets (code word: NUUN is awesome stuff) if you don't want to do so much of the powerbar gel (man, how you did 3 of those is beyond me-blah!). All in all, very consistent power and speed throughout! good job!
 
I am drinking one full gallon of water each day. The tablets are going to be necessary huh?? my sweat rate is championship and beyond...........

GU is hard to find. So the Powerbars are it. Or there is this other one called CarbBoom. heard of it?

good night

tomorrow is another day.
 
flyinfree said:
I am drinking one full gallon of water each day. The tablets are going to be necessary huh?? my sweat rate is championship and beyond...........

GU is hard to find. So the Powerbars are it. Or there is this other one called CarbBoom. heard of it?

good night

tomorrow is another day.
Click to expand...

There is also hemmer gel, Carrolwood Bicycle Emporium is suppose to care it.
Later
 
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