I have a secret
I love running! I haven't loved running since the 9th grade. Today I did two Rolling Acre Loops and 2 Mark Lessley loops for a total of 8.5 miles. I did this at an RPE of 4-5 on a 10 point scale, zone 1-2, for a total time of 76 minutes. Sub 9 minute miles for Zone 1-2
Rey give ’em hell up there in Grandby
Rey's ready for Nationals. Tonight I took poor, poor Rey over to my secret spy hill. And just put it to him. Starts with a combo of Over/Unders. And to close it down some hill repeats, and starting on a hill. Let's work on that still. When you're racing next week, I want to ask yourself, "is this more painful than an asp bite?" If it isn't push harder.
Carboydrate recommendations based on exercise duration:
Carboydrate recommendations based on exercise duration: 30-60 minutes of exercise: 6-8 g/ kg BW 1-4 hours of exercise: 8-10 g/kg BW > 4 hours of exercise: 8-19 g/kg BW The higher grams of carbohydrate may be indicative of a 24 hour race, or some other type of ultra endurance mode of exercise.
Have a Happy and Safe 4th of July!
Things are beginning to wind down here at the Nance house. I actually slept in until 8 this morning; I know, I know, crazy. I bet that's why I am still up trying to get some more work done. My 2.5 hour ride turned into 2 hours and 50 minutes. I did my sprints. After that, it was super slow. I was slow. I was so slow at the end I ran into a buddy of mine who was out for a 12 mile ride, yeah, he's coming back from what
Let’s see, it was 33 yards instead of 25
and I swam a 2600. So what is that 28 yards for every hundred. So 26 x 28 = 3294
2 hours 10 minutes (O&G Bike Rally) Bartonville Water Supply
Great Road Ride, a little bit of intensity. Some great pics of leaking pipes around gas wells that don't have vapor recovery units. Also, some great pics of open air frac ponds. Took 30 minutes for me to get a metallic taste in my mouth. 1.5 hours for the taste of blood to be in the back of my throat and 2 hours for the base of my cerebral cortex to feel like it's going to burst. I have an idea: O and G Bike Rally Tour We will get a permit for
70 minutes
Hey, 70 minutes off road with the Vibrams. The first hour felt great finally working on cadence and coming out of recovery. Thought I was going to have a negative split
What Up…EVERYTHING
Just got done with sprints. That was totally awesome. My first official workout with intensity post jaw break. Going to swim later, let's see the workout: I'm going to try to do the full 3k. Ouch! I will stop at 2.5 if I have to. I only got in 2k the other day, so that will be well, an increase that I generally wouldn't recommend my athletes to do. I'm going to give it my all and see what I have. So a minimum 2.5, which is my largest swim
The Art and Science of Warming Up
Warming up is both an art and science. It is going to fall somewhere in between 10-20 minutes w/ 5 to 7 minutes rest before you race. It may be FREE it may be Scripted. It may be an advantage not to warm up; depending on the weather conditions. If it is cold or hot, it may be better to keep yourself warm in a car, or keep yourself cool with ice. The most important aspect of a warm up: is to be flexible. Most people think a trainer is best: I think ROLLERS are best; Either way there is no
First Mountain Bike Ride Post-Op
Tuesday: went to L.B.Houston and cranked out a lap while the monkeys were at swimming. In 2 months, I forgot how to ride a mountain bike. It was a good lap and exactly my weakness, going through the trees. It took me 45 minutes to do 7.5 miles. It wasn't race pace, it gives me a goal. Ride 2 laps in an hour. That will get me flowing through the Texas Trees at a pretty fast pace. Of course, I was a little scared, had two dabs, mostly because I