Author Topic: Triathlon sprint prep (Read 655110 times)

LBSS · « **Reply #1680 on:** June 01, 2016, 10:52:04 am »

progress is good. stomach shrinkage also.

John Stamos · « **Reply #1681 on:** June 01, 2016, 10:54:28 am »

Quote from: LBSS on June 01, 2016, 10:52:04 am

progress is good. stomach shrinkage also.

Yeah it's going down a bit, I might release a before and after progress when I get to 250

Ever since I changed my name to John Stamos I've been losing weight lol

John Stamos · « **Reply #1682 on:** June 01, 2016, 03:44:02 pm »

http://yellowjacketracing.com/races/sodus-point-triathlon-2

Once I remember to sign up, I will probably be registering for this race.

It looks challenging but with 2 months of training like I am now, just with swimming thrown in, I think I can do it.

I have to time myself and be able to do the .45 mile swim and the 13 mile bike ride between 8:05am-10am other wise they kind of kick you out or something for being too slow.

Looking for
Goal weight by August 7th I think it is: 250/255
25 minute swim time
52 minute bike
30 minute run

What I will shoot for
15 minute swim
50 minute bike ride
23 minute 5k
It will probably put me in the top 100

I am 3 weeks into training for just running and I believe that if I pushed myself for the 30 minute run today, I could have gotten close to or gotten the 3 miles in 30 minutes. The bike ride shouldn't be too hard depending on how well conditioned i get for swimming. I am not too far from where the race is going to be held and I can always go to the beach to swim and train or go swimming at the gym I go to.

Tomorrows workout

RDL BB
DB RDL
lat pulldown
biceps
30 minute bike ride: Aiming for 10 miles

adarqui · « **Reply #1683 on:** June 01, 2016, 08:27:01 pm »

whoa nice. get that sh*t.

John Stamos · « **Reply #1684 on:** June 01, 2016, 09:12:24 pm »

Thank you sir

I'm trying haha and that face even though the thing says lolololol it just looks fancy.

Anyway I forgot another update, I got a call from another post office that hired someone for a pse(clerk) position but they didnt show up to training so I got a call to go in for an interview. With this one I will be able to work less hours but with the raise in pay it will almost even out(might be off by like 40 bucks or so before taxes). So with that said, I can have more time to focus on this and I will be a federal employee so benefits and shit are better and I'LL GET TO QUIT SECURITY!!!!!!!!

Of course I am still going to take corrections but hey whatevs they dont need to know that for now lol

I believe they are about 4.25 hour shifts 6days a week but with that position I guess I can apply for a PTF or something position which is the same but different, how...idk but they are around 20hr so I'll see.

I'm trying to see how far away the 2nd road is that cuts through the trail by google maps and theres a big curve in the roads that go by it so its definitely showing its further than the trail but not sure by how much. On thursday I should just try to get there by 15 minutes to see the actual distance. but judging from the distance its probably 1.4-1.5 miles so that will be a good marker for me.

John Stamos · « **Reply #1685 on:** June 02, 2016, 07:49:14 am »

Just woke up
Heart rate: 53bpm

haha

I'm really not feeling it, it was warm last night so it took me awhile to fall asleep and I'm just exhausted. Plus I have to go in for an 11-11 today so if I do go in I gotta make it fast

RDL: 225x3x10
Lat pulldownsx a lot
30 min bike ride:9.5 miles went between 18mph for my low and 26mph for my high

weight was up due to water but my gut and tits are shrinking

This may sound weird but does anyone keep a limp wrist lol while they run like a t-rex? For some reason it helps keep my shoulders relaxed and keeps me from moving side to side.

adarqui · « **Reply #1686 on:** June 02, 2016, 11:51:44 am »

Quote from: John Stamos on June 02, 2016, 07:49:14 am

Just woke up
Heart rate: 53bpm haha

I'm really not feeling it, it was warm last night so it took me awhile to fall asleep and I'm just exhausted. Plus I have to go in for an 11-11 today so if I do go in I gotta make it fast

RDL: 225x3x10
Lat pulldownsx a lot
30 min bike ride:9.5 miles went between 18mph for my low and 26mph for my high

weight was up due to water but my gut and tits are shrinking

nice!! 26mph is moving.

almost as fast as usain bolt... i kid.

Quote

This may sound weird but does anyone keep a limp wrist lol while they run like a t-rex? For some reason it helps keep my shoulders relaxed and keeps me from moving side to side.

i imagine that means lettings your hands flop around? if so, i don't.

my wrists/hands are loose but they maintain a position.

from what i've seen of pros, alot of them use relaxed sprinter hands, ie, thumb on forefinger:

<a href="http://www.youtube.com/watch?v=X-y4RxtDWRI" target="_blank">http://www.youtube.com/watch?v=X-y4RxtDWRI</a>

^^ looks like both of them are using it there.. if they go for an all out sprint to close out, they'll blade their hands (open them up/extend fingers).

actually a good analogy:

Quote

Hands
Do not clench the fists or let the hands flop at the wrist. Have your sprinter loosely curl the fingers with the thumbs resting lightly on the index fingers. Keep the thumb and index finger contact light. So light in fact that the sprinter should be able to carry a potato chip between them and not break it.

John Stamos · « **Reply #1687 on:** June 02, 2016, 02:00:25 pm »

I see it, thanks. It just feel like if i do a closed fist and not even having a tight grip I still tend to tense up in the upper body but I will give it a shot tomorrow.

I've been doing some research and I realized that the running/bike workouts are considered brick workouts which means you run for the 30 minutes then immediately get into a 15 minute bike ride or you do that for the race distance etc etc. So yeah I need to go to a bike store and get a road bike here pretty soon.

I will see how much I can walk today, it is storming out but the rain has stopped for now. If it rains again then I have to use the truck because I cant get the radios and what not wet.

I'm so happy....
In fact, more than 20 studies now support the benefits of low-fat chocolate milk’s high-quality natural protein and other nutrients for recovery after a tough workout. Plus, it’s one of the easiest ways to help ensure your body gets what it needs to return your exhausted muscles to peak potential day after day. All of which means you’ll rebound more quickly, avoid burnout, and be ready to advance your training plan to the next level on schedule.

John Stamos · « **Reply #1688 on:** June 03, 2016, 09:37:45 am »

Failed run

Definitely too low of calories yesterday=I believe around 17300 calories
Right off the bat I doubted myself, breathing heavy right off the bat
At about 10 mins I felt decent but I tried too hard to get to 1.5 miles (during just a 30 min easy jog) which was just blah but I hit 1.47 miles which is a PR on a easy jog but doesnt count in my book. On the way back i just hit a wall and my body shut down.
Just no energy at all so I'm going to eat when I get off the trail and just relax.

2x BFast Burritos
Protein shake soon
chewy bar
coffee(I gotta cut out the coffee altogether or cut out the creamer)

Later i will check out my macros and eat more peanuts and 1lb of turkey.

adarqui · « **Reply #1689 on:** June 03, 2016, 12:04:14 pm »

if only we could ignore those thoughts in our head, on demand.

from my experience, the more I think about a potential run, the higher the chance that i'll break down mentally. don't get discouraged with any of the 'self doubt' thoughts, everyone gets them.. I don't think they ever really go away tbh... the thing that makes it sweet is finally achieving some goal in the midst of training where your brain is constantly telling you to stop. Your brain just wants you to stop & get on the couch and eat funyuns. our brains are weak bichez.

as for the negative thoughts.. no matter what pace i'm running, they always happen when I START running.. ie the first minute or so. After that, if i'm not pushing myself to the extreme, they start to go away. If i'm pushing myself to the max, they are there for most of the run.. so I think your brain telling you to stop when you first start running, is pretty normal.

some elite ultra-marathonner, navy seal guy once said something interesting.. on an ultra run, he just keeps telling himself stuff like: "just run 10 more feet hard" .. then when he runs those 10 feet, he says it again.. and again.. and again.. lmao.

edit: David Goggins

http://www.adarq.org/800m-running-andor-conditioning/david-goggins-ultra-endurance-athlete/msg120495/#msg120495

you'd like this guy.. i recall maybe having talked about him before with you, dno. Anyway check that first video.

John Stamos · « **Reply #1690 on:** June 03, 2016, 12:25:05 pm »

Alrighthe thanks, will do at work.

Since my running game is fairly decent right now for my size and on a good day like Monday a 30 min was easy, do you think I should increase my run by 10 mins for my easy jog days to get more volume? I feel like breathing wise it sucks but I can deal with it but my legs and everything just kind of give out after awhile on a 1.5 mile run. I figured if I slowly increased the time running then my legs will be better conditioned for the sprints. RunNing 3.5 miles for a 40 min run instead of 2.5.

On my next 30 min jog I may increase it to 40 to see how I do. I also need to take more time to warm up. Maybe do a 5 min jog down the trail and back considering that's when I feel the worst.

adarqui · « **Reply #1691 on:** June 03, 2016, 12:47:33 pm »

Quote from: John Stamos on June 03, 2016, 12:25:05 pm

Alrighthe thanks, will do at work.

Since my running game is fairly decent right now for my size and on a good day like Monday a 30 min was easy, do you think I should increase my run by 10 mins for my easy jog days to get more volume? I feel like breathing wise it sucks but I can deal with it but my legs and everything just kind of give out after awhile on a 1.5 mile run. I figured if I slowly increased the time running then my legs will be better conditioned for the sprints. RunNing 3.5 miles for a 40 min run instead of 2.5.

On my next 30 min jog I may increase it to 40 to see how I do. I also need to take more time to warm up. Maybe do a 5 min jog down the trail and back considering that's when I feel the worst.

ya at your level, you need to get more comfortable just running "longer". Eventually, it should be something you can just "do" if you want to (adjusting pace as necessary). So right now it's like you're trying to be able to perform a 10 REP squat and all you can perform are 5 REP squats, which is hilarious when you think about it.. the mind/lungs/heart/mitochondria etc aren't strong enough yet to allow you to run 'forever'. Improving that will definitely improve your shorter run/sprint speed.

also ya, warming up good is important, though i've neglected it myself.. bleh we all neglect important things.. but one of the most important things warming up does, is help with those initial negative thoughts. ;f when you go from basically cold -> running, ya your brain doesn't like that.

edit: also check my sig.. i'm on a few running sites now and those can give you some good data. I think with strava you can use your phone. I just signed up for that one recently, it's pretty popular. I have it integrate with my garmin connect since I don't run with a phone. If you sign up, lmk.

pc!

John Stamos · « **Reply #1692 on:** June 03, 2016, 02:10:16 pm »

Alright thanks, I'll sign up when I walk into work.

What I'll try to do is go to 40 mins and do 40s until I have a few comfortable run where I feel like it's too easy then I'll bump it up another 10 mins.

I might just say screw it and buy a cheap mountain bike from Walmart tomorrow. I keep looking at these road bikes and I can't decide so I'll get a mountain bike to ride the trail right after my run.

These gps programs and what not take a lot of data so I had to switch to the 10 gig plan haha oh well. My plan tomorrow is supposed to be hills and stuff but I might hold off on them until I am leaner to help save my joints

John Stamos · « **Reply #1693 on:** June 03, 2016, 05:42:04 pm »

I signed up and created my first Route which is just the trail that I usually run on lol

But with the extra 10 minutes added to my time, I can get to the second road and back and it is 3.3 miles so not too bad.

John Stamos · « **Reply #1694 on:** June 03, 2016, 08:43:17 pm »

<a href="http://www.youtube.com/watch?v=VO5uj4qpoSE" target="_blank">http://www.youtube.com/watch?v=VO5uj4qpoSE</a>

the other videos are fucking hilarious also.

Update, I put 2 new holes in my belt and last week I used the first one and today I am using the second one so

Adarq.org

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Author Topic: Triathlon sprint prep (Read 655110 times)

LBSS

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