Hey everyone. My names Clayton. I'm a New Zealander that lives and trains in Linyi, China. I'm also on the GF plan. There is so much mojo going on in this forum that I couldn't resist being a part of the conversation. Just wanted to say "hello" to all you kickass athletes!
Welcome @Clayton Bryant, some more international spice! @Phil Mills Double digit run is legit. Nice work man. I am sorry to hear about all these illness/colds. Rest up.
I'm living in a Courtyard in South Boston for the next 5 days doing the conference thing. I am surrounded by neighborhoods where folks are genuinely startled to see a dude running down the street - not a good sign. Hairy looking dude on a porch stoop was yelling "gimme my money!" into his cell phone while I did my plyometric warm up. A touch awkward. Considering making the treadmill my little friend instead. The Courtyard also have a straight-up money looking pool, albeit 15 yards long.
Trainer time is so much more efficient than going outside.. planning on doing all sub 4hrs ride on the trainer this year to see the results, not that boring when you have something to watch.
Swam again today ... fourth swim this week ... definitely feeling fatigue from the extra volume and new muscle movement
@Francis Picard it's interesting that you pull off a 3.5 hour trainer ride but totally abhor the treadmill; I can handle a little of both but outside is always preferred
@Francis Picard that 3.5 hr ride is just painful to look at. Getting it done.
My 8 yo had a museum field trip near my office today, so I surprised her by dropping in to chaperone for a bit. The museum is along my usual running route, so it allowed me to see my kiddo and get my run in. It was supposed to be a slow recoveryish run after yesterday's 10 miler. Try as I may, I just couldn't slow the pace down into the 9's. https://www.strava.com/activities/983134987 Out https://www.strava.com/activities/983135937 Back
Starting to get some mid-foot soreness on my left foot. Something to keep an eye on.
One run and a long ride to go to finish out my first week on GF. I have not been in a plan with back to back rides for a while so we will see how I feel on the ride tomorrow. Did the 2.5 hour ride today.
what @Jeff Kane said! I've been a little busy, but I love the Strava feeds and you guys are doing fantastic! This slower week is killing me and I hate to rest even though my body needs it, I'm sure. I'm attempting to do a 10K test on my own later today before Mother's Day so it'll be hard not having anyone to chase. I have to pass people so maybe I'll hit some "busy" trail for this. Have a good one! @Shaughn Simmons - get better soon! That sucks.
Continued strong work from all! Began the morning with 60' of TRP and 5' of 20" striders for a total of 65 minutes and 7 miles. After a quick 10 minute break (not ideal) jumps on the trainer, accidentally loaded the advanced plan and hung on a long as I could - 92'. Far from what I can do - over the last week I have calorie restricted, cut carbs and dropped a few quick pounds - needed the shock to the system. The net in all of this is a weaker performance - but it is still work. Will make up the difference on the bike tomorrow. Rest time!!
Had a great week ... hacked the workouts a bit (as I always seem to do) ... travel today for on-site client work in Cleveland ... next week is AGF 4 for me
Lots of work put in by all this past week. Going into Mother's Day weekend, I wasn't sure how I was going to fit in all of the wko's. I am quite surprised that I completed all but one low priority run. A couple of nagging foot and hamstring areas would have me dropping that run anyway.
Two consecutive days of little sleep (Thursday & Friday) moved Saturday's ride to late in the evening. Wife was out with a friend, making this an ideal time. Ride had a 30' break midway to greet the Wifey when she came home.
Time 2:08 2x10@ 1.00 & .98 Alternating Z3 & Z2 work as the legs would allow. https://www.strava.com/activities/985249940 Started to have a twinge in my right hamstring. Something new for a bike wko.
Make that three late nights in a row, or four with Sunday's wko. Yikes. At least I got 6+ hours of sleep last night. Time 1:30 2x25'@ Z3 https://www.strava.com/activities/986961747
Taking a much needed day off on Monday to let all of the niggling irritations rest.
Where's the posts? Did everyone take the day off yesterday? Not according to Strava.
I did, however, take a much needed day of yesterday. My wife even commented that I forgot my work out bag. I had to explain that the only way to ensure that I didn't go out for a run, was to leave my gear at home.
Today's run started off achey as all of the niggles worked themselves out. Wasn't sure if the hamstring was going to play well with some Z4 work, but all went well. Two months ago, today's run would have been a longish one. Today, it's now tempo run distance.
Hey all - I may lurk in this thread for some mojo. My next big race is ITU Worlds Long Course Triathlon in Penticton, Canada 27 August. USAT sent all US registrants a free training plan from D3 Multisport via Training Peaks. I've been doing EN plans since 2009 so I'm following this one just for sake of variety ... and it is noticeably different. Meanwhile, it's heating up in Tampa which means my runs are slowing down. I intend to get in long runs in early June, early July, and early Aug in England, New Hampshire and North Carolina respectively...just to get away from the heat.
I just got in from a Boston conference yesterday, which basically wiped out my entire Tuesday. The conference, and the fact that I failed to stay in a fancy hotel with a indoor bike, forced me to rest over the weekend. So I plan to hit up the bike WKO this afternoon.
One of the lectures I attended at said conference was on low testosterone (Im a urologist so I cannot get out of knowing this topic). I was taken aback by the amount of data on weight training (good for T) vs pure endurance training (not so good, especially high volume only). I have been threatening to do more weights this year but started to fall into the swim-bike-run only/repeat. I am newly encouraged to add weights, did 40 minutes of that this am. This will mean removal of some endurance by necessity, which I will hack day by day. Today, the swim is out.
I have been crazy busy too so I'm liking the smaller load in my SC. I'm actually enjoying swimming now with less running. More bike time would be welcome since I love to ride, but I guess I will listen to our coaches @Doug Sutherland - thanks for the reminder on strength - agreed!!! @Paul Hough - take all the mojo you can! I'm in this forum just for that reason @Phil Mills - funny, I actually truly took yesterday off, lol! @Jeff Kane - ahaha, how do you accidentally load the wrong plan? I'm glad it's not just me. @Paul Curtin - I'm hacking stuff left and right as well. It's called life, right?! @Francis Picard - good luck with your long run tonight. Can't wait to see Strava!
Just found this thread. Have enjoyed reading it. Just started my first IM build. Finding the magic where I can. I end up hacking most of the week due to life. That and I can only train 5 days a week. I end up doing doubles and triples to get it all done.
Just finished split run Wednesday. Last week sucked. This week MAGIC! Wonderful second run. Birds singing, fluffy clouds and all that beautiful stuff.
Juat got back from my long run.. went to the other non blocked area of the city, tonight starts Montreal's 375th anniversary.. Hot and humid also since a few days.. went on the mountain, was slower than usual considering the climb.
@Daria Matthews Thanks for the welcome.
I'm on the advanced GF plan training for the 2017 70.3 Worlds in Chattanooga. It'll be my first trip to the States and I'm really looking forward to it. Been hitting all my workouts with lots of energy and so far everything is going great. I can tell throughout my hard workouts that I need to get into the gym and hit some weights. I need more strength if I'm going to hit my race goals. Does any of you triathlon animals have any kickass routines that'll wreck me?
Any advice is appreciated.
Took this morning off to sleep in, put 2 hours on the drainer (TSS = 100.6) and a short 20 min run in the heat that near killed me ... I now have 5 months of weather misery until Spring arrives about mid-Oct.
Long run today. New shoes provided extra cushion for my left foot that's been aching a bit. Hit negative split as prescribed. Legs were getting sore through the Z3 paces, but managed them surprisingly well. Time to think about retesting. Based on this run and four more weeks of training, I have a pretty good chance at a PR on next month's Half Mary. 92' for 11 miles TSS 162 61' @ TRP 16' @ Z2 15' @ Z3 https://www.strava.com/activities/994814997
Hello @Clayton Bryant - are you doing any core and body weight work? The AGF plan is pretty challenging by itself; there's risk of adding big-time gym sessions given all the tri work you're doing. For me the seated cable row and single-leg deadlift are helpful, along with push-ups and dips and planks and that back-extension-machine-that-I-always-forget-about
It's great to see the continued strong work by all! I've just been so busy lately, that I haven't had a time to post. Still hitting all the wko's with some minor swim hacks due to the admin time. The swim strength work at home is extremely beneficial with zero admin time. THe cords and paddles are now migrating to my work bag to take advantage of even more time. The current goal is 60 minutes a week (spread out over 15 sets). The ultimate goal is to build to 90 minutes a week (21 sets) by July while keeping pool time to a minimum. Keep up the great work!
Comments
Rainy long run for today.
10.45 miles
50'@TRP
20'@Z2
18'@Z3
https://www.strava.com/activities/982030360
@Phil Mills Double digit run is legit. Nice work man.
I am sorry to hear about all these illness/colds. Rest up.
I'm living in a Courtyard in South Boston for the next 5 days doing the conference thing. I am surrounded by neighborhoods where folks are genuinely startled to see a dude running down the street - not a good sign. Hairy looking dude on a porch stoop was yelling "gimme my money!" into his cell phone while I did my plyometric warm up. A touch awkward. Considering making the treadmill my little friend instead. The Courtyard also have a straight-up money looking pool, albeit 15 yards long.
Welcome @Clayton Bryant !
@Phil Mills - consistently strong! Keep leading!
@Doug Sutherland - the TM is your friend this week.
Run Part 1 complete this morning feeling about 80% and better than yesterday. We'll see if there is life for part 2 later .....
https://www.strava.com/activities/982596194
Cool early morning and got to see the sunrise.....love that.
KMF all!
SS
@Doug Sutherland I would still go outside.. anyway you can always run faster than those dudes...
@Shaughn Simmons always setting a bar than cant be touch by normal people...
work done w00t I am always happy when its done.. at least I got interesting to watch on Netflix these days.
Still too cold to ride outside for 3h30, so did on the trainer
https://www.strava.com/activities/982870520
Trainer time is so much more efficient than going outside.. planning on doing all sub 4hrs ride on the trainer this year to see the results, not that boring when you have something to watch.
Followed by a brick..
https://www.strava.com/activities/982911287
@Francis Picard it's interesting that you pull off a 3.5 hour trainer ride but totally abhor the treadmill; I can handle a little of both but outside is always preferred
@Clayton Bryant welcome to the jungle
@Francis Picard that 3.5 hr ride is just painful to look at. Getting it done.
My 8 yo had a museum field trip near my office today, so I surprised her by dropping in to chaperone for a bit. The museum is along my usual running route, so it allowed me to see my kiddo and get my run in. It was supposed to be a slow recoveryish run after yesterday's 10 miler. Try as I may, I just couldn't slow the pace down into the 9's.
https://www.strava.com/activities/983134987 Out
https://www.strava.com/activities/983135937 Back
Starting to get some mid-foot soreness on my left foot. Something to keep an eye on.
Thanks for the welcome!
One run and a long ride to go to finish out my first week on GF. I have not been in a plan with back to back rides for a while so we will see how I feel on the ride tomorrow. Did the 2.5 hour ride today.
So far, so good!
@Shaughn Simmons - get better soon! That sucks.
Longish TRP run completed on Saturday. Managed one Z2 mile.
https://www.strava.com/activities/984682919
Two consecutive days of little sleep (Thursday & Friday) moved Saturday's ride to late in the evening. Wife was out with a friend, making this an ideal time. Ride had a 30' break midway to greet the Wifey when she came home.
Time 2:08
2x10@ 1.00 & .98
Alternating Z3 & Z2 work as the legs would allow.
https://www.strava.com/activities/985249940
Started to have a twinge in my right hamstring. Something new for a bike wko.
Make that three late nights in a row, or four with Sunday's wko. Yikes. At least I got 6+ hours of sleep last night.
Time 1:30
2x25'@ Z3
https://www.strava.com/activities/986961747
Taking a much needed day off on Monday to let all of the niggling irritations rest.
I did, however, take a much needed day of yesterday. My wife even commented that I forgot my work out bag. I had to explain that the only way to ensure that I didn't go out for a run, was to leave my gear at home.
Today's run started off achey as all of the niggles worked themselves out. Wasn't sure if the hamstring was going to play well with some Z4 work, but all went well. Two months ago, today's run would have been a longish one. Today, it's now tempo run distance.
70' for 8.56 miles
3x1@z4
Remainder at or below TRP.
https://www.strava.com/activities/990622876
Meanwhile, it's heating up in Tampa which means my runs are slowing down. I intend to get in long runs in early June, early July, and early Aug in England, New Hampshire and North Carolina respectively...just to get away from the heat.
Last night I did the 4X3' @ z4 run.. this morning a quick swm.
Will try to squeeze in the long run tonight.. tomorrow will be another swim before the HIM RR on Friday
One of the lectures I attended at said conference was on low testosterone (Im a urologist so I cannot get out of knowing this topic). I was taken aback by the amount of data on weight training (good for T) vs pure endurance training (not so good, especially high volume only). I have been threatening to do more weights this year but started to fall into the swim-bike-run only/repeat. I am newly encouraged to add weights, did 40 minutes of that this am. This will mean removal of some endurance by necessity, which I will hack day by day. Today, the swim is out.
DS
@Doug Sutherland - thanks for the reminder on strength - agreed!!!
@Paul Hough - take all the mojo you can! I'm in this forum just for that reason
@Phil Mills - funny, I actually truly took yesterday off, lol!
@Jeff Kane - ahaha, how do you accidentally load the wrong plan? I'm glad it's not just me.
@Paul Curtin - I'm hacking stuff left and right as well. It's called life, right?!
@Francis Picard - good luck with your long run tonight. Can't wait to see Strava!
Go get them guys!
Just finished split run Wednesday. Last week sucked. This week MAGIC! Wonderful second run. Birds singing, fluffy clouds and all that beautiful stuff.
Hot and humid also since a few days..
went on the mountain, was slower than usual considering the climb.
https://www.strava.com/activities/993529796/shareable_images/map_based?hl=en-US&v=1495072587
https://www.strava.com/activities/994306231
This week end is a 4 days week end in Canada, will do the HIM RR tomorrow
Looks like someone turn on the oven these last few days...
@Paul Hough Exactly why my next visit to FL won't be until November. Way too hot for us Washintonian's
Short run yesterday. Missed the bike wko, though may get it in tonight or tomorrow morning, just because.
https://www.strava.com/activities/993317868
Long run today. New shoes provided extra cushion for my left foot that's been aching a bit. Hit negative split as prescribed. Legs were getting sore through the Z3 paces, but managed them surprisingly well. Time to think about retesting. Based on this run and four more weeks of training, I have a pretty good chance at a PR on next month's Half Mary.
92' for 11 miles TSS 162
61' @ TRP
16' @ Z2
15' @ Z3
https://www.strava.com/activities/994814997
Tried put the new zones today. Butt kicked, was laughing at the end of it. Logged 10.6 miles, walking/running he last 2! Better luck next time