Picking up yet again
So here's the latest come back thread for me. Actually just want some accountability as work and life have settled down some and thinking about races in 2021, Calgary 70.3 in July and IM Canada or IMWI if I can swing it. I really want to get in an IM as my I'm not sure I'll want to take the time away from my family particularly as my son gets in to more activities as he moved in to elementary school in a couple years.
So the good. I had a big weight loss coming in to this last OS and have been holding the weight off even with limited training. I'm currently at 198 lbs, down from 260.
Goal 1: Come in to NOS @ 185lbs
That's 12-15 lbs over the next 12 weeks. Should be doable just getting in some consistent training with eating as is with slight modifications to caloric intake.
There are further goals, but one step at a time. I'm trying to keep my eye on the ball, short term which will get me to the longer term 1/2 and IM weight I'm looking for.
Goal 2: Weights 2-3X week
Losing the weight and being 48 I'm feeling a little weak. I want to come in to the NOS is good form. A few years back my brother and I were just doing total body workouts 3X week and I had a strong season.
Goal 3: Run Durability
Not the 12 week EN plan as I need to build to that but perhaps the last 4 weeks if I'm be ready for that. I want to come in to NOS with some ability to do the running as prescribed. This has been a real limiter for me particularly as I usually start IM training 245-260lbs.
Been running on and off so ramping up slowly getting to 4-5 runs/ week and getting up to 3 hours running time.
There are more detailed thoughts in my head and some numbers on a spreadsheet but I did not want this post to get too long.
Comments
@Gordon Cherwoniak - Great to see you pop up here. Love the plan and the focus... really impressed that you appear to have lost weight and are holding the line. We both know that's always my limiter, thanks for inspiring, looking forward to watching the progress!
@Gordon Cherwoniak Great to hear from you and with such positive news.
I may join you in reporting a focussed plan. As @scott dinhofer says, we all know what our limiter really is. LOL Just saying. 😂
Good you see your sir. I think you plan is solid. Keep us up to date and let us know how we can help if at all. Sometimes all you need is a thread like this to get you on track and to keep you there.
@scott dinhofer @Peter Greagg @Brenda Ross
Thanks for the comments. I'll pop back to this thread giving updates more for me rather than anything else. Perhaps I need to fire up the weekly weigh in spreadsheet going in to the OS.
In the back of my mind I do want to take a shot at Lake Placid actually being able to RACE! Next year is out and maybe my last IM but life logistics would make a return to LP possible in 2022, at least right now.
Maybe that's my 2 year plan, back to earning SAU's.
@Gordon Cherwoniak I'm sure @scott dinhofer will be firing that back up soon enough. With COVID many may have put on the COVID 15 eekkk. Earning SAUs are important so I hear you.
Quick update
Goal 1:
Down to 194lbs this morning so decent progress there. Even a little ahead of schedule which is nice.
Goal 2:
Last week got in two weight sessions. This week only 1 so missed the mark this week
Goal 3:
Last week ramped up a little fast and needed to back off this week. I should know better but at least I'm not pushing through to an injury like an idiot.
Thanks for the update Gordon. Awesome to hear about the weight loss. I lift weight s3x a week and missed one this past week, but as long as your are being as consistent as you can you are moving in the right direction. As for goal 3 what exactly do you mean about ramping up to quickly (details) and how are you going to make sure you do not do that again. You can't change what you do not acknowledge.
@Brenda Ross I have a spreadsheet with the amount of time running and walking. This includes % increase in run time over the last week in particular.
Things I did wrong:
Basically the list above is what not to do.
@Gordon Cherwoniak I'm right where you are -- trying to run more, and trying to lose weight, AND trying to get back to picking up heavy things! So ... keep it up, man! And when you keep track of what you did wrong, don't forget to keep track of what went right! I find that it's so easy to focus on what didn't get done.
Measure the gain, not the gap!
@Catherine Branch Measure the gain not the gap. 👈 THAT needs to go on a t shirt!
Great stuff @Gordon Cherwoniak and @Catherine Branch I agree with @Coach Patrick that saying needs to go on a tshirt.
@Catherine Branch I hear you and its definitely good advice to keep track of things on both sides of the leger.
Just got my ancient badge email the other day and back with a huge race update check in. So I've now committed to not one but two triathlon races in a season typically I do just one big race. Calgary 70.3 on July 18, a carry over from this year, and Ironman Canada are now on the schedule. The latter is my A race and I'm really looking forward to completing this race.
It's been 15 years since I did my one and only 1/2 and I expect a huge PR over the 7:08:07. I had a sub 6 goal for the cancelled race this year so will look to revise that at some point in the future. It could be the same goal but we will see.
IM Canada was my first DNF back in 2010 which I completely regret. I just pulled the pin after the swim/bike as I was pissed with my time versus a previous IM Lake Placid. 15' minutes after shutting it down, while walking to the hotel I knew I should have finished and totally regret the decision to this day.
So as usual I've got big plans in my head, see the 3rd line of my signature, but I need to keep myself reigned in and focused as much as possible. I want one final shot at Lake Placid before Brody starts school. Then I'll most likely be on an IM hiatus for several years.
Finally I'm not exactly sure I should have signed up for this as I have two possible major issues; one being a pin in my left leg, double fracture which includes a rod from 13 years ago, seem to be bothering me a bit, well more than a bit. I'm hopeful its the normal ramping back up tenderness that goes away but it's been lingering longer than normal; two, my left shoulder has been clicking, soreness, weakness to the point I'm making a doctors appointment. I'm thinking this is structural an could possible need surgery, the challenge here in Canada will be a slow process to getting in which could impact the races next season.
So that's the road I'm on and ramping up for some run durability and OS type biking in to the JOS.
Hi Gord, looks like you have a plan. As for the possible major issues, you seem to be doing the right thing. Getting an appointment with a sports doctor to get a diagnosis. Even if you need surgery I am sure you can implement strength training into your schedule if it is not already there to strengthen the muscles surrounding the afflicted area. I have found it instrumental in keeping me strong and healthy along with all the other swim/run/bike stuff. Yes it means more hours of training, but the pay off is that you can still play in the sport your so love.
Your plan and progress are inspiring @Gordon Cherwoniak !!! Especially your recent commitment to 2021 races ... triggering me to do the same ... thx for that lol! Hoping your leg & shoulder issues are more temporary and due to your ramp-up ... Good Luck and Keep Posting!
oh yeah ... down 66 lbs ... AWESOME! 🦄 🦄 🦄
@Rory Gumina Sorry for the late response I saw this and meant to come back a couple times and never made it. The 70.3 is a result of this years cancellation being rolled over. Following this race up with an IM will be a new experience for me as I typically just do one long race a year.
The leg seems to have settled down some and the shoulder as well but I know the shoulder will be there when I ramp up swimming so still awaiting a specialist appointment to get that checked out.
Above I noted the NOS and will now slide in to the JOS given my later season IM.
Weight Update - I'm still targeting 185 for NOS but believe I may have missed that target as I'm currently 192. This is forward progress just not where I wanted to be given the last update in September.
Running has been more consistent, but Patti's been sick again, non-covid variety but still threw a wrench in the plans with Brody following suit.
Weights have been hit and miss. I'll need to revisit my scheduling as I was just throwing them after my bike rides and I've been running out of time and actually missing some sessions.
Awesome goals! You inspire me as I come back into triathlon after many years away.