Bacon Weekly

Mon-Wed- Sick
Thurs-Sun- Zero

No excuses for Thurs-Sun....just lacked the motivation after being sick and tranistioning straight into the holidays...this is the toughest part for me cause I head to Madisonville, typically for the entire weekend and stay busy most of the time finding little time or interest for fitness...this is not true during regular visits...just holiday visits....they are also hunting visits...so getting up to duck hunt everday at 4:30 a.m. doesn't mix with an afternoon workout, plus the good eats after and before the hunts....trying not to be too hard on myself...will hit it hard next week; then the next; until the Christmas break where I'll punish the food and desserts again! Have the Jingle Bell run 5K this Saturday...would like to run it fast, but after this week not sure...we'll see....Have a visit with Karl this week as I have some work in Austin for a day....

Weekly Review- Karl

Monday Registered for IMAZ 2009...a moment I shared with my brother. It was a great day!
Tuesday 1 hour bike
Wednesday Rest- Strength and balance workout
Thursday Bike/run brick (45 minute bike followed by 15 minute run)
Friday Rest- Strength and balance workout
Saturday 2 hour run (14.09 miles; 8:31 pace; 168 avg heart rate)
Sunday Rest

Being at IMAZ was super motivating. Being around my triathlon heroes (both the famous and the average age grouper) was an experience I won't soon forget. I wished the whole time I could be out there racing with them while at the same time realizing that I wasn't ready. I was so envious and so impressed at the same time. I came home ready to plan my year (both training and races) and raising my expectations of myself for the coming year.

Training went well this week. I'm still in off-season mode and will keep that "pace" for the remainder of the year. After the New Year, I'll begin the base portion of my bike and swim (the run is in a base and speed phase now). Nutrition continues in a moderation phase. Anything is fine in moderation right now. I haven't gained any weight but I'm sure my body fat percentage has probably risen.

I've made "friends" with several pro triathletes through Facebook. I've actually been emailing with this year's IM Louisville winner, Max Longree, all weekend. (BTW, he is not defending IM Louisville in 2009 b/c it's too close to the World Championships in Kona. At least that's what he told me the other night.). It's yet another great motivational tool to see and hear about their training and "normal" lives. And it's just pretty damn cool! (I'm also "friends" with a few not so famous people like the editor of Triathlete magazine and Saul Raisin (check out saulraisin.com and read the ABOUT link...it will touch your life).

In closing, I can see none of you have opened up the link I posted last week (the GQ link). My experiment worked. Read my post and open it up. You'll be glad you did.

Kia Kaha!

Dino Weekly

Mon: 2 miles @ 7:59
Tues: 1 mile hill repeat @ 9:00
Wed: 5 mile run 7:39
Thur: 6 mile run @ 8:15
Sat: 22 mile run @ 10:13

Logged 36 miles of running and still think I gained a couple of pounds during the T-giving holidays...... Wow! It really is 80% of what we eat..... 22 miles kicked my but a bit....... looking for any advice past the 15 mile mark....... its insanity

MEGAN FOX: OBSESSION: GQ Features on men.style.com

Let me see if you guys are paying attention to anything I put on this blog. If you miss this one, it's not my fault!

 

http://men.style.com/gq/features/landing?id=content_7637&mbid=men_fbcpc_gqfox

Off Season

The Grip By Mark Allen

The Importance of an Off-Season

I have talked about this before. It is the importance of taking an off-season. This is the time of your year where you actually let yourself decondition, get out of shape a bit, even put on some extra weight and let your logbook have holes in it. This is perhaps the toughest thing for many triathletes to do, but it is as important as your base, speed work and taper. Here are some of the reasons.

The first is that the body just cannot take a high level of endurance training day after day for years on end without paying a price. What this level is will vary from person to person. But the most important ingredient here is that we all need a break. Think about it. From day to day you sleep at night. That is a break. You get sick on occasion. That is a break. Things come up that are unexpected causing some workouts to be missed. This is a break also. Even the trees take a break and lose their leaves in the fall and winter. It is part of the rhythm of life.

What taking a break means will be different for each person. But the take away lesson is that it is a way for your body and mind to charge back up from the output of energy that training takes and the focus you have had during your racing season. Maintaining a strong training program without a real break will indeed have you in better shape than most of your comrades in the early part of the next year, but you will undoubtedly pay the price later in the form of a fitness plateau half way through your year or being just plain burned out before the biggest races come into form.

The second reason that it is important to have an off-season has to do with how a person gains top form. This happens when you vary the training that you do. For example, if a person averages say 30 miles a week running over a year, if they ran 30 miles every week they would be in much worse shape than if they ran 20 on some weeks and 40 on others.

The off-season is a chance to vary that training in a big way with some significantly reduces training time. Total weekly time exercising may only be 25-50% of normal, depending on what normal is. The more you train on a weekly basis in-season the higher the percentage drop you will need to recover effectively.

What You Can Do

The off-season is not a call for feet up and watching the tube all day. It is active recovery time, training that has less to do with trying to be fit, but more with just being active and moving your body. This means that workouts are shorter than normal and should really just be done because you want to be moving your body to take a break from work, reduce stress or just get outside for a while. What you do can also deviate from the regular swim, bike and run workouts.

If you live a cold climate, cross-country skiing and snowshoeing are great alternatives. Break out the mountain bike, go for a long hike, or do just about anything that keeps you active without specifically being your three main sports.

The one exception is going to be running. This is the sport that is most important to keep a somewhat regular (but abbreviated) schedule going. The reason is that if you stop running, your joints and ligaments can get "out of shape" and you can risk injury when you return to you normal training. Cycling and swimming are not impact sports and can be given more of a break this time of year.

Enjoy the down time!

Mark Allen

 

Visit MarkAllenOnline Today.   

GoodGuide | Ratings of Natural Products, Green Products, and Healthy Products

 

http://www.goodguide.com/

<:: Welcome to Slowtwitch.com ::>: Bike positions of pro triathletes

 

http://www.slowtwitch.com/photos/Detailed/25.html

Why- Mark's response

I've spent a few days thinking about this and when it finally clicked I was like "that was easy".  By the way, it clicked during my 18 mile run this morning J  Anyway, here it goes.

 

Why do I do this?

 

Let me preface by saying that I'm very proud of where I am, what my family and I have overcome, and of what I stand for however I have an innate longing to constantly be better.  You ask - why do we do this?  I answer - to be better than I am.

 

I want to be better tomorrow than I am today – whether that means being able to run a mile farther or faster, spending 10 more minutes playing with my daughter, reading 10 minutes more about something I didn't know, or drinking one less drink when I'm out on the town.  Whatever it is I want to know I'm improving.

 

I haven't really told anybody this before but when I got into college I quickly realized that I didn't like computers.  Not that I dislike them but I'm not all giddy about technology and how they work like many of my classmates were.  So I had a decision to make – get out of the Computer Science field or buck up and do it.  I had told people I was going to do it and I could tell that it was going to be a pain (multivariable calculus, discrete math, physics, etc…) and the challenge excited me.  I knew that I'd be better off in the end if I did something hard.  I joined a fraternity not because it was a cool place to party but because I thought it would help make me be a better people person and learn leadership skills.  That theme has been pretty consistent my whole life.  I'm not a big fan of complacency.

 

I know that a lot of people choose the oft' traveled road.  When you go to a big marathon and you see 10,000 people you are like "wow – everybody does this" but when you think about everyone you've interacted with this week/month – how many of them do it?  Not many and that's cool.  That means I'm doing something to improve myself that most people won't do.  I'm choosing the road less traveled.  I'm hoping it will make all the difference.

 

I believe God has numbered our days.  He wants me to make the most of everyday He's given me.  Whether I go tomorrow or 50 years from now I want to know that I dared to become a little better every day.  I'm certain I'll have set backs but the line graph will definitely show steady improvement over time.

 

I do it – to be better than I am.

 

Mark

Ironman Arizona, Round 2 fall debut sees big names in TempeDeep pro fields highlight the fall debut and season-closer at Ironman Arizona

 

http://www.triathletemag.com/Departments/Race_Coverage/2008/Ironman_Arizona__Round_2_fall_debut_sees_big_names_in_Tempe_br__font_size_1_Deep_pro_fields_highlight_the_fall_debut_and_season-closer_at_Ironman_Arizona__font_.htm

People of all types set to brave Ironman Arizona

 

http://www.azcentral.com/community/ahwatukee/articles/2008/11/21/20081121tr-ironmanpreview1122.html

Soup-er Food » IRONMAN.com

 

http://ironman.com/training/nutrition/jennifer-hutchinson-has-the-scoop-on-soup

First-time Champions In Tempe » IRONMAN.com

 

http://ironman.com/events/ironman/arizona/raelert-and-bij-van-de-vaat-win-ford-ironman-arizona

Raelert, Bij De Vaate win Ironman Arizona

 

http://www.azcentral.com/sports/azetc/articles/2008/11/23/20081123spt-ironmanmain.html

Weekly Review- Karl

Monday 47 minute hill workout on treadmill; climbed a total of 752 feet (the Washington Monument is 550 feet tall)
Tuesday Rest
Wednesday Rest
Thursday Core and Stability workout
Friday Rest (Travel to Ironman Arizona)
Saturday 8.7 mile run on the IMAZ run course
Sunday Rest (volunteered at IMAZ 2008)

What can I say? It was the week of a lifetime. On Monday I was in the nation's capital as a faculty member for my professional organization and less than a week later, I'm in Arizona surrounded by heroes from all over the U.S. and the world. Volunteering at the Ironman Arizona was a wonderful opportunity to see what it takes to organize and pull off an Ironman race. It was also an excellent opportunity for Mark and I to see (and experience) the course of the race we plan to do in 2009. You've seen the photos but being on the finish line at Ironman when the course record was broken and even later that night when age groupers were realizing one of their greatest life's accomplishments was an experience that is hard to describe. Awe-inspiring, motivational, emotional, anxiety-inducing...it was all that and more.
If I needed motivation for the year of training I have ahead, that was it! Those memories will carry me through the long and sometimes painful hours of training that await me this year.
Kia Kaha!
PS The bike course at Ironman Arizona has NOTHING on the BDB! You guys would crush Arizona!

Don't Even Think About It: Athlete’s mental toughness as important as physical strength, say sport psychologists

Dr. John Bartholomew (Bart) is a neighbor of mine and a faculty member in our college. This is a MUST read.

Bacon Weekly

Mon- 30 min run

Tuesday- Arms, shoulders

Wednesday- Off

Thursday-3/90 hill repeats and 4X5 intervals

Friday- Chest, back, abs

Saturday- Off

Sunday- 2oo8 Turkey Run (5 miler) 41:09

Had a great workout week, but a less than desired run on Sunday....just couldn't get in the groove....had another deer camp this weekend, so I got little sleep, and felt generally pretty crappy, but still wnated to do the race....the course was brutal...hills galore...nice sunny 52 degree day though.....flu-like symptoms this morn, so was far less than 100% yesterday, but still glad I showed up and got off the sidelines..... Jingle Bell run 5k in a week or so...hope to feel better so I can run....

Heather Fuhr and Karl

Sent from my iPhone

IMAZ Winners

Sent from my iPhoneAndreas Raelert- 1
Chris Lieto- 2
Jordan Rapp- 3

Petr Vabrousek- 15 IM races in 08

Sent from my iPhone

IM competitor wheeled to medical

Sent from my iPhone

IMAZ Winners

Sent from my iPhoneHeleen Bij De Vaate- first
Leanda Cave- second

Mike Reilly- Voice of Ironman

Sent from my iPhone

Finishing chute at IMAZ

Sent from my iPhone

Dinos Weekly

Tues: 3 mile hill repeat @ 9:57 pace
Wed: 4 miles @8:24 pace
Sat: 8.6 miles @ 8:24 pace
Sun: 5 miles @ 8:26 pace

pretty much give up on nutrition or speed for now.... trying to survive for the rest of this year.... just some basic maintenance until holidays and 3rd shift is over....... Will regroup for the new year..... just going to enjoy myself the best I can through Dec.... spend some good family time together and chill out.

dino

Paula Newby Fraser and Michael Lovato

Sent from my iPhone

Karl with Heather Fuhr

Sent from my iPhone

Transition @ IMAZ

Sent from my iPhone

IMAZ Swim Course

Sent from my iPhone

Mark, Karl, and Paul Huddle

Sent from my iPhone

We are here!

Sent from my iPhone

Our hotel

Sent from my iPhoneIs only minutes from the race course. The first runner out of our
hotel was wearing a Jack and Adams race singlet.

Bacon Weekly

Mon-nada
Tuesday- 3.1 run, outside
Wed-nada
Thursday-nada
Friday- Chest and back and abs
Sat-off
Sun- 1 hour run 5.62 miles treadmill

Got back in the swing of things this week and now have my next 3 months laid out, so I'm back on pace....joined the gym this week so training is easier and warmer! Kinda bummed the first workout in the gym....I like my garage better, but all the equipment is nice to have at my disposal. My program is 5 days a week....2 strength days, 1 long run, 1 short run, 1 hill/interval run.

An insatiable hunger comes over me in the winter... I feel like I'm eating or wanting to eat all the time....not concerned as along as training stays in place. My Sunday run was a good one, but fell victim to bleeding nips, so headed to the store after this post to get some body glide. I somehow missed the thread where you guys were giving this advice....can't imagine what the onlookers at the gym were thinking as I watched the Titans game...bloody nips and all...never really noticed until end of the run. My 5 mile turkey run is this Sunday on the famed Daviess Co. High cross country course in O-boro...not looking to set any records, just going to use it as my training run....unless of course the need for speed comes over me and I "GET IT ON!

Dinos Weekly

Mon: 4 miles @ 8:37
Tues: 2 miles @ 7:30
wed: 3 mile run @ 7:26
Sun: 20 mile run 3:14:49 @ 9:45 pace

Ran out some demons Sunday with a 20 miler (longest run yet).... Have had some depression problems but have made a command decission to change shifts to 2nd shift. At least I'll get night time sleep..... will help with my chemical imbalance problems...... I'll miss out on some if not all of kids activities and other things, however, may retain my sanity....... Hopefully this will help until I find another job.

dino

Weekly Review- Karl

Monday Strength and balance routine
Tuesday 47 min bike
Wednesday Speed workout on treadmill; 4.17 miles total; 2 sets at 7:41 pace
Thursday Strength and balance routine
Friday Off
Saturday 14.77 mile long run; 8:22 avg pace; 164 avg heart rate
Sunday Traveling to DC

Had a good week. Getting used to the more leisurely pace and volume of the "off season." The guilt of not going 6 days a week, logging lots of miles, and staying away from anything with sugar or fried foods is wearing off. It's a great feeling...and my results show. I had an outstanding long run yesterday on a rolling course in cold, windy weather. I held a fast pace under lactate threshold and finished my nearly 15 miles in 2:03. This is only 20 seconds per mile slower than what I was able to hold for my first 5k...and I held it within my heart rate range for nearly 15 miles! With continued strength training, my legs will hold solid for the given mileage. This means I can take significant time off my splits. Imagine that I finished my marathon last February at a 9:22 pace! This has me feeling really good and confident about where my run training is leading. This is the area where I need the most growth and this shows I'm moving in the right direction.

I leave today for three days in DC. I'm taking my running gear and hoping to at least get some treadmill and bike trainer sessions in the hotel. If nothing else, I can do parts of my strength and balance routine in my room.

Men, I know some of us are struggling with a lot of different issues and we haven't heard from half of our group in many weeks. I hope we can use this group (if not this blog) to help each other through the hard times just as we've celebrated our successes all year. And let's get our adventure trip for 09 scheduled. That may help all of us have something positive to look forward to.

Hope to hear from everybody!

Kia Kaha!

When Ironman Isn't Enough: David Goggins » IRONMAN.com

 

http://ironman.com/events/ironman/worldchampionship/in-awe-of-the-sports-elite-athletes-for-david-goggins-ultramarathons-are-much-more-of-a-challenge

Ironmanlife: How fast can John Flanagan swim? » IRONMAN.com

Freaking Amazing!

 

http://ironman.com/columns/ironmanlife/kevin-mackinnon-profiles-hawaiis-super-swimmer-john-flanagan

Team Hoyt Named to 2008 Triathlete Hall of Fame

http://www.teamhoyt.com/triathlon_hof.shtml

Team Hoyt had a flat during last weekend's 70.3 Ironman World Championships
in Clearwater, FL. After waiting 10 minutes during which Dick Hoyt had to
hold his son while their bicycle flat was repaired, they got back on the
bike and just made the bike cutoffs by a few minutes. Dick said it was the
fastest he's ever gone on the bike.

Outside of the winners setting record times, the Hoyts were THE story of
this year's race!

Bacon Weekly

Well...not much to report for the kid....did close to nothing last week, but traveled and stayed work and home busy. Took time to research my offseason more and relied on a friend for some training advice. He has sent at 12 week program to me and I am signing up for my gym membership this week. I'm ready to get started in the gym. The week ended with a fine deer camp, but no deer for me..... I had 10 pound lasagna, salad, and cake for lunch and dinner 3 days of deer camp....felt good to throw caution to the wind or my colon as it is. Driving back and forth to Atlanta tomorrow so no workouts for the next few days....darn work geeting in the way again!

Educational psychologist says practicing self-compassion can relieve stress, improve relationships | The University of Texas at Austin

 

http://www.utexas.edu/features/2008/11/03/self_compassion/

Running for Joy: At 81, marathoner sees no reason to take it easy - San Jose Mercury News

This goes to show that we can do this forever. But then again, there are examples at the other extreme.

My poor grandfather is in a wheelchair and blames his years of jogging for his bad knees. All those years he encouraged my brother and I to run and now that we are, he recommends not doing it.

I suppose genetics has a lot to do with it. But I also wonder "what if" my grandpa had proper shoes, proper training, occasional stretching and massages, etc. Would that have helped?

http://www.mercurynews.com/sports/ci_10938496?nclick_check=1

Weekly Review-Karl

Monday 35:48 minute run; 4.4 miles
Tuesday 45 minute bike ride
Wed Off
Thursday Off
Friday Off
Saturday 1 hour bike ride
Sunday 1:40 run; 11.35 miles

Had a better week. After talking to Claude and Mark this week about the off-season and doing some more research, I came to the conclusion that I'm doing the right thing by taking this time to do a run focus while doing a little biking (and swimming, perhaps) just to keep form. Just accepting that plan made the guilt and worry go away. I had my best runs in weeks on Monday and today (I was running, Dino, and not jogging). And it was FUN to be back on the bike again.

Kudos to Dino for utilizing Runners World for their workout log. There are some great tools like that out there (and they are free) that we should all take advantage of. I understand that Mark did a 10K mud run yesterday and had a good showing. My congrats to him. Ashley tells me he's looking at buying a bike trainer for the winter months. I hope Claude bagged a big deer this weekend. And I hope Bighead is using exercise to help him get over McCain's loss.

I've added a couple of new "fun" tools to the blog. Hope you guys will utilize them and enjoy them.

Let's please come to a decision on next year's adventure pretty soon. Mark mentioned a climb of Mt. Rainier as a possibility. Supposedly it does not take technical mountain climbing skills and is something that can be done in one day as a strenuous hike. Sounds pretty damn cool to me!

Kia Kaha!

Why

Why do we do this? Is it for health, Is it obedience, Is it the victory of crossing the finish line, Is it so that other people watch and talk about us, Is it to make momma proud, Are we trying to impress, are we addicted to the endorphin rush? Just curious as to why you guys are doing this........ Is it the medals, the t-shirts, a hobby..... what the hell?

dino

Dinos weekly

Mon: 2 mile speed @6:39
Tues: 3 mile easy 9:15
Wed: 30 min. hill repeat
Sat: 6 miles at 8:27
Sun: 4 miles at 7:50

getting stressed out..... looking for changes in life..... seeking comfort foods (sugar, fried, etc.....) Sat. and sun were better.... got some rest and rejuvinated a bit. Trying something new with runners world website. Have a personal log there and am trying to get it to automatically update on our blog.... Not really smart enough to figure out all the details but some of it is showing up. Anyway....... train hard and train smart, Kia kiaha, Give it hell and stop jogging and start running..... and all that other motivational stuff!

dino

Dinos latest 3 workouts

Dinos Distances

Running with Team Hoyt | Reason-4-Smile Weblog

 

http://www.reason4smile.com/2008/11/07/running-with-team-hoyt/

Nutrition and the Immune System

 

http://www.coachtroy.com/public/410.cfm

USA Triathlon | News | Getting the Most from the Offseason

 

http://www.usatriathlon.org/news/article/7630

GoUltra Home Page

   

http://www.goultrasports.com/HomePage.aspx

Clearwater 2008 » IRONMAN.com

 

http://ironman.com/events/ironman70.3/worldchampionship70.3/clearwater2008

 

 

The frugal triathlete: Success for less

 

http://www.triathletemag.com:80/Departments/Training/2007/The_frugal_triathlete__Success_for_less.htm

The Transformation

Fellas, this is an email I sent out a month ago....... somehow I don't think you guys received it....You've already seen the pictures this past weekend....... Just wanted you guys to receive the gesture of gratitude from me....... thanks again dino To All: The intent of this email is to thank all of you that have helped with my transformation in the past couple of years. This email is in no way a boast of my accomplishments, rather a gesture of graditude to all for your support. 2 years ago, I made goals for myself to get better....... A better state of health that included the mind, the body, and the soul. I was definately broke in all those areas. I was out of shape...I was frustrated and an angry man....... I was not in a good place. Sunday, I reflected back on what was then and what is now. I have attached some amazing photos of me 2 years ago and some that I took this past sunday (after a good workout and a little dehydrated)........ These pictures are really shocking to me and probably to you also. These pictures represent my physical form only. In this area, I have met my goals...... Could always fine tune those goals, but am quite content with my results. Now, If you could turn that body inside out and look inwards........well, there are improvements inside that are comparable to the outside. I'm a much happier person....... filled with joy, peace, grattitude, self-control, and love. My mind is sharper and my soul is at peace. I have discovered my inner being and my spirit guides....... I look at my religion with new eyes from many different perspectives... I am not talking perfection here....... I still have room for much improvements and will continue my journey........A journey that is increasingly difficult, but one that I'm ready to conquer. I'm improving each day and today I celebrate. And once again, this email is not to brag, rather give thanks to all that have helped during these times. Thanks for the recommended books, DVDs, magazines.......Thanks for the phone calls.........Thanks for the emails.....Thanks for the road trips.......Thanks for showing me love, peace, and graditude........Thanks for introducing me to new things.....Thanks for the lessons in endurance......Thanks for working out with me......Thanks for buying me a beer........ Thanks for the sushi, talipia, hot wings, or introducing me to the farmers market........Thanks for being patient.......Thanks for being understanding......Thanks for letting me emulate you.....Thanks for loving me..... and most importantly Thanks for bringing me out of the drags of depression........There are so many other people to thank but I don't have their emails........ But simply "Thank you" to each and all......... You may respond to this email if you wish.... I need no affirmations or "atta boys"....... but, I would read your responses and take kindly to them........ good or bad........ sincerely Dennis "Dino Bravo" Bishop

gait analysis for runners - Google Video

I had a question from one of our team members re: having a gait analysis completed.

As with anything like this, it all depends on what your goals are. If you plan to really get into running and you are worried about having the proper shoes, getting an "over use" injury, or you just want to become more efficient and faster, then it's worth pursuing. Just make sure you are having it done by someone who is certified in the area. There are some "coaches" and store owners who get a 5 minute explanation and start charging people 10's and 100's of dollars for this stuff.

Most reputable running shops will have someone who is experienced who can watch you run (even walk) and determine a lot about your tendencies and weaknesses without putting you through the time and expense of a complete gait analysis. Between my visits to the our local running shop and my visits with my physical therapist, I was able to determine my weaknesses and tendencies and get training, exercises, and shoes to strengthen and balance them out.

So the short answer to the question about doing a gait analysis is, "It's up to you. If you have access to inexpensive, reputable professionals, I'd recommend it. Otherwise, get to a REAL running shop or coach and ask them for help."

Here are some examples of gait analyses from around the world and the country.

http://video.google.com/videosearch?sourceid=navclient&ie=UTF-8&rlz=1T4SUNA_en___US209&q=gait+analysis+for+runners&um=1&sa=X&oi=video_result_group&resnum=4&ct=title#

Craft Performance Apparel

It's getting colder, so here are some cold-weather run and bike gear.

There are lots of choices out there. I just share these to give us some options to consider.

http://www.craft-usa.com/

Amazon.com: Up to 80% Off Running Magazines

 

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