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Consistency Equals Success - CLOSED (Page 20)
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 2015-01-20 8:05 PM in reply to: sawyer1206 |
Master  1841     Sendai, Japan |  Subject: RE: Consistency Equals Success - CLOSEDOriginally posted by sawyer1206 I have another HM coming up on 2/1/15 in Galveston which is completely flat and then the big boy race(26.2) on 1/28/15 which has moderate hills. I'm looking forward to the 26.2 but I have to admit it gives the butterflies in the belly when I think about it. Gotta be a typo in there, right? You are not doing marathon on 1/28 and a half on 2/1 are you? |
| 2015-01-20 8:09 PM in reply to: 0 |
Master 1841 Sendai, Japan | Subject: RE: Consistency Equals Success - CLOSED Adding a 1 hour bike ride (mostly zone 3) and 45 minutes in the pool for Tuesday. Monday was a rest day - my quads and knees made the request. DaveL. 18 19:30:00 Mitch 17 13:47:16 Dennis 17 17:40:00 Joe 16 16:50:41 Jackie 15 20:31:21 Dan 16 20:37:08 Melissa 14 19:11:30 Beth 14 13:48:00 Patrick 14 09:17:00 Gabe 12 20:18:45 Jim 13 12:18:09 Seth 10 10:44:00 Kate 10 09:11:43 Brian 9 11:40:00 Mark Z. 9 10:50:00 Dave C. 10 11:59:00 Rachel 8 07:25:46 Mark H 9 7:26:00 Todd 5 06:15:00 Lisa 5 05:52:07 Scott 5 4:34:00 Kevin 3 01:40:00 Edited by dcon 2015-01-20 8:11 PM |
| 2015-01-20 8:29 PM in reply to: Sillygal |
Expert 1255 Philadelphia, Pennsylvania | Subject: RE: Consistency Equals Success - CLOSED Originally posted by Sillygal I train by 80% of my volume is at zone 2 or lower and no more than 20% speed-work. that's been about 1 med run a week alternating tempo/intervals. I have mastered the how slow can you go and still appear to be running routine. I will say that since I started in mid October I've seen really good gains. But I have to look at my data over weeks/months to see the gains. My current MAF pace is 13:20 - 13:30 and I started nearly 15:00. I assume I'll begin seeing diminishing returns. So for race day I know that it's not a MAF run so do you just leave the chest strap at home? I'm really unsure of my strategy for the 15k in 2.5 weeks. Do you race in a hr zone or race to a pace? Beth, congrats on the new niece. Life will get in the way of training sometimes. Consistency means those are exceptions. They happen to everyone. I don't know what your experience is or what your training goals/races are. It would help to know if this is your 1st time at the 15K distance. I'm very conservative. I've always gotten to the start line healthy. I would determine a worst case and a best case pace. I would adjust for the weather, if it's hot, run slower than planned, if it's cold, run faster than planned. Let's say your planned pace is 10:00 min/mile. I would run the first 1-1.5 miles at 11:00s, the next 1-1.5 at 10:30s, the next 1-1.5 at 10:00s. If at anytime I felt too anaerobic, I would not advance by 30 secs, but maybe by 15 secs. If by mile 3 or 4 you feel great, then at the halfway point you can speed up. I like to stay on the edge between aerobic and anaerobic for at least half the distance I'm running. Hope this helps. |
| 2015-01-20 8:32 PM in reply to: trisuppo |
Expert 1255 Philadelphia, Pennsylvania | Subject: RE: Consistency Equals Success - CLOSED Bad run today. No legs anywhere to be found yet. DaveL. 18 19:30:00 Mitch 17 13:47:16 Dennis 17 17:40:00 Joe 16 16:50:41 Jackie 16 21:37:16 Dan 16 20:37:08 Melissa 14 19:11:30 Beth 14 13:48:00 Patrick 14 09:17:00 Gabe 12 20:18:45 Jim 13 12:18:09 Seth 10 10:44:00 Kate 10 09:11:43 Brian 9 11:40:00 Mark Z. 9 10:50:00 Dave C. 10 11:59:00 Rachel 8 07:25:46 Mark H 9 7:26:00 Todd 5 06:15:00 Lisa 5 05:52:07 Scott 5 4:34:00 Kevin 3 01:40:00 |
| 2015-01-20 9:05 PM in reply to: jackiep |
| 35 Madison, Wisconsin | Subject: RE: Consistency Equals Success - CLOSED Lots of training today! Back to the graduate school grind today, but I fit in a 40 minute trainer ride this AM followed by 30 minutes in the pool between classes and a 45 minute run with my tri group this evening. The swim was a bit frustrating ... technique felt off. Hopefully I'll be able to get back in the pool tomorrow to put that behind me. Total of 1:55 today DaveL. 18 19:30:00 Mitch 17 13:47:16 Dennis 17 17:40:00 Joe 16 16:50:41 Jackie 16 21:37:16 Dan 16 20:37:08 Melissa 15 21:06:30 Beth 14 13:48:00 Patrick 14 09:17:00 Gabe 12 20:18:45 Jim 13 12:18:09 Seth 10 10:44:00 Kate 10 09:11:43 Brian 9 11:40:00 Mark Z. 9 10:50:00 Dave C. 10 11:59:00 Rachel 8 07:25:46 Mark H 9 7:26:00 Todd 5 06:15:00 Lisa 5 05:52:07 Scott 5 4:34:00 Kevin 3 01:40:00 |
| 2015-01-21 4:13 AM in reply to: mbanddv |
Master 1609 Gold Coast Australia. | Subject: RE: Consistency Equals Success - CLOSED 1:10' run this afternoon. Hills! DaveL. 18 19:30:00 Mitch 17 13:47:16 Dennis 17 17:40:00 Joe 16 16:50:41 Jackie 16 21:37:16 Dan 16 20:37:08 Melissa 15 21:06:30 Beth 14 13:48:00 Patrick 14 09:17:00 Gabe 12 20:18:45 Jim 13 12:18:09 Seth 10 10:44:00 Kate 10 09:11:43 Brian 9 11:40:00 Mark Z. 10 12:00:00 Dave C. 10 11:59:00 Rachel 8 07:25:46 Mark H 9 7:26:00 Todd 5 06:15:00 Lisa 5 05:52:07 Scott 5 4:34:00 Kevin 3 01:40:00 REPORT SPAMREPLYQUOTE |
| 2015-01-21 6:02 AM in reply to: 0 |
Extreme Veteran 603 Glasgow, UK | Subject: RE: Consistency Equals Success - CLOSED Finally got back on the discussion thread, life's gone crazy again but my training amount was saved by the weekend with a Tri training camp. I have suffered with the workout dolldrums and am finding it really difficult to get motivated  DaveL. 18 19:30:00 Mitch 17 13:47:16 Dennis 17 17:40:00 Joe 16 16:50:41 Jackie 16 21:37:16 Dan 16 20:37:08 Melissa 15 21:06:30 Beth 14 13:48:00 Patrick 14 09:17:00 Gabe 12 20:18:45 Jim 13 12:18:09 Seth 10 10:44:00 Kate 14 14:58:22 Brian 9 11:40:00 Mark Z. 10 12:00:00 Dave C. 10 11:59:00 Rachel 8 07:25:46 Mark H 9 7:26:00 Todd 5 06:15:00 Lisa 5 05:52:07 Scott 5 4:34:00 Kevin 3 01:40:0 Edited by Kate_r 2015-01-21 6:04 AM |
| 2015-01-21 8:22 AM in reply to: 0 |
Master 3022 | Subject: RE: Consistency Equals Success - CLOSED 30' easy spinning this morning. Kate - sometimes bag the loftier workout goals and just aim to do something easier or shorter. Something is better than nothing. Alot of times, once you get going you'll get in the groove and be ready to tackle more! DaveL. 18 19:30:00 Mitch 18 14:17:16 Dennis 17 17:40:00 Joe 16 16:50:41 Jackie 16 21:37:16 Dan 16 20:37:08 Melissa 15 21:06:30 Beth 14 13:48:00 Patrick 14 09:17:00 Gabe 12 20:18:45 Jim 13 12:18:09 Seth 10 10:44:00 Kate 14 14:58:22 Brian 9 11:40:00 Mark Z. 10 12:00:00 Dave C. 10 11:59:00 Rachel 8 07:25:46 Mark H 9 7:26:00 Todd 5 06:15:00 Lisa 5 05:52:07 Scott 5 4:34:00 Kevin 3 01:40:0 Edited by trisuppo 2015-01-21 8:23 AM |
| 2015-01-21 8:28 AM in reply to: dcon |
| 353 Conroe, Texas | Subject: RE: Consistency Equals Success - CLOSED Originally posted by dcon Originally posted by sawyer1206 I have another HM coming up on 2/1/15 in Galveston which is completely flat and then the big boy race(26.2) on 2/28/15 which has moderate hills. I'm looking forward to the 26.2 but I have to admit it gives the butterflies in the belly when I think about it. Gotta be a typo in there, right? You are not doing marathon on 1/28 and a half on 2/1 are you? What typo? JK good eye! A full marathon followed by a half 3 days later is border line insane to me. But isn't there a "challenge race" in Florida that runs a 5k, 10k, 13.1, and 26.2 on consecutive days? Maybe not but I seem to remember someone talking about a while back. |
| 2015-01-21 1:02 PM in reply to: 0 |
| 221 | Subject: RE: Consistency Equals Success - CLOSED Did my first MAF run on the treadmill today: 4.5 miles @ 10 min/mi pace with a HR of 145. This pace is a lot slower than what I had been running at (8 min/mi), but I actually enjoyed it. The muscles around my problem knee felt a little irritated towards the end, but A LOT better than when I ran the same distance a few days ago. I'm going stick with the low HR running for the next few weeks and see how it goes. DaveL. 18 19:30:00 Mitch 18 14:17:16 Dennis 17 17:40:00 Joe 16 16:50:41 Jackie 16 21:37:16 Dan 16 20:37:08 Melissa 15 21:06:30 Beth 14 13:48:00 Patrick 15 10:07:00 Gabe 12 20:18:45 Jim 13 12:18:09 Seth 10 10:44:00 Kate 14 14:58:22 Brian 9 11:40:00 Mark Z. 10 12:00:00 Dave C. 10 11:59:00 Rachel 8 07:25:46 Mark H 9 7:26:00 Todd 5 06:15:00 Lisa 5 05:52:07 Scott 5 4:34:00 Kevin 3 01:40:0 Edited by cassowary 2015-01-21 1:05 PM |
| 2015-01-21 1:33 PM in reply to: cassowary |
Veteran 1900 Southampton, Ontario | Subject: RE: Consistency Equals Success - CLOSED Swam yesterday - swollen lymph nodes in neck today. Grrrr. . Does anyone face similar issues or know how to avoid this? thanks Dave |
| 2015-01-21 1:35 PM in reply to: DaveL |
Veteran 1900 Southampton, Ontario | Subject: RE: Consistency Equals Success - CLOSED Another issue - this time my wife. She ran quite a bit last year but stopped on a Dr;s advice after getting pain in one hip. She stopped and the pain went away. Yesterday she jumped on the treadmill and ran a slow easy 5k, - Bam Hip pain. Any ideas? |
| 2015-01-21 1:43 PM in reply to: DaveL |
Master 3022 | Subject: RE: Consistency Equals Success - CLOSED Here is progress sheet for the Tour of Sufferlandria. I've added anyone who I know is on trainerroad due to joining the online team there. If you are not on the list and want to be, let me know. If you are on the list and don't want to be, let me know. You can meesage if desired. Only hurdle on the spreadsheet is days where there are multiple stages. Not sure if I will ultimately break them down into individual rides or work some math magic and figure out averages across the stage based on individual stage data. Any other input is appreciated. (ToS Capture.JPG) Attachments ---------------- ToS Capture.JPG (112KB - 3 downloads) |
| 2015-01-21 2:08 PM in reply to: cassowary |
Expert 2811 | Subject: RE: Consistency Equals Success - CLOSED 51:03 on the drainer at lunch DaveL. 18 19:30:00 Mitch 18 14:17:16 Dennis 17 17:40:00 Joe 16 16:50:41 Jackie 16 21:37:16 Dan 16 20:37:08 Melissa 15 21:06:30 Beth 14 13:48:00 Patrick 15 10:07:00 Gabe 12 20:18:45 Jim 14 13:09:12 Seth 10 10:44:00 Kate 14 14:58:22 Brian 9 11:40:00 Mark Z. 10 12:00:00 Dave C. 10 11:59:00 Rachel 8 07:25:46 Mark H 9 7:26:00 Todd 5 06:15:00 Lisa 5 05:52:07 Scott 5 4:34:00 Kevin 3 01:40:0 |
| 2015-01-21 2:21 PM in reply to: cassowary |
Expert 2811 | Subject: RE: Consistency Equals Success - CLOSED Originally posted by cassowary Did my first MAF run on the treadmill today: 4.5 miles @ 10 min/mi pace with a HR of 145. This pace is a lot slower than what I had been running at (8 min/mi), but I actually enjoyed it. The muscles around my problem knee felt a little irritated towards the end, but A LOT better than when I ran the same distance a few days ago. I'm going stick with the low HR running for the next few weeks and see how it goes. First- I would like to welcome you to the cult within the cult  . Second-It takes about 90 days to really see the results of running at MAF. In the beginning it feels painfully slow. As you progress, this slow pace will become faster, because you are working your heart aerobically instead of anaerobically. The process feels slow in the beginning, but like me you are feeling an immediate benefit because the pain from running hard every run is not present or barely present. I am critical of some of the information in the book, but if you read it you will see that it is based on sound athletic principles. |
| 2015-01-21 2:29 PM in reply to: JBacarella |
Veteran 419 clayton | Subject: RE: Consistency Equals Success - CLOSED I second what Jim said regarding MAF. Patience and perseverance are key! went for a run on treadmill at LT-20beats for 3miles then last half mile at 4.0 incline - glad that's over! DaveL. 18 19:30:00 Mitch 18 14:17:16 Dennis 17 17:40:00 Joe 16 16:50:41 Jackie 16 21:37:16 Dan 16 20:37:08 Melissa 15 21:06:30 Beth 14 13:48:00 Patrick 15 10:07:00 Gabe 12 20:18:45 Jim 14 13:09:12 Seth 10 10:44:00 Kate 14 14:58:22 Brian 9 11:40:00 Mark Z. 10 12:00:00 Dave C. 10 11:59:00 Rachel 8 07:25:46 Mark H 10 8:03:00 Todd 5 06:15:00 Lisa 5 05:52:07 Scott 5 4:34:00 Kevin 3 01:40:0 |
| 2015-01-21 2:40 PM in reply to: JBacarella |
| 221 | Subject: RE: Consistency Equals Success - CLOSED Originally posted by JBacarella Originally posted by cassowary Did my first MAF run on the treadmill today: 4.5 miles @ 10 min/mi pace with a HR of 145. This pace is a lot slower than what I had been running at (8 min/mi), but I actually enjoyed it. The muscles around my problem knee felt a little irritated towards the end, but A LOT better than when I ran the same distance a few days ago. I'm going stick with the low HR running for the next few weeks and see how it goes. First- I would like to welcome you to the cult within the cult . Second-It takes about 90 days to really see the results of running at MAF. In the beginning it feels painfully slow. As you progress, this slow pace will become faster, because you are working your heart aerobically instead of anaerobically. The process feels slow in the beginning, but like me you are feeling an immediate benefit because the pain from running hard every run is not present or barely present. I am critical of some of the information in the book, but if you read it you will see that it is based on sound athletic principles. Awesome, that's very encouraging to hear. What is the name of the book? And do you apply the low HR approach to you swimming and cycling too? |
| 2015-01-21 2:52 PM in reply to: markhodges1973 |
| 353 Conroe, Texas | Subject: RE: Consistency Equals Success - CLOSED Adding 40' 1600m pool swim. My Garmin is tripping again. It uploaded my swim from this morning tagged as 12/12/2009, I know this is a common Garmin error but I thought they fixed the issue. I had to remove the Garmin Express and related drivers from my laptop and reloaded them to get it to work again. Is anyone else having any issues uploading to Garmin Connect? DaveL. 18 19:30:00 Mitch 18 14:17:16 Dennis 18 18:20:00 Joe 16 16:50:41 Jackie 16 21:37:16 Dan 16 20:37:08 Melissa 15 21:06:30 Beth 14 13:48:00 Patrick 15 10:07:00 Gabe 12 20:18:45 Jim 14 13:09:12 Seth 10 10:44:00 Kate 14 14:58:22 Brian 9 11:40:00 Mark Z. 10 12:00:00 Dave C. 10 11:59:00 Rachel 8 07:25:46 Mark H 10 8:03:00 Todd 5 06:15:00 Lisa 5 05:52:07 Scott 5 4:34:00 Kevin 3 01:40:0 |
| 2015-01-21 2:55 PM in reply to: 0 |
| 123 | Subject: RE: Consistency Equals Success - CLOSED adding last night's swim 41 minutes-ish Thanks Jackie- you answered my question. Monitor with HR but go for a pace. I'm strategizing probable pace now, DaveL. 18 19:30:00 Mitch 18 14:17:16 Dennis 18 18:20:00 Joe 16 16:50:41 Jackie 16 21:37:16 Dan 16 20:37:08 Melissa 15 21:06:30 Beth 15 15:29:00 Patrick 15 10:07:00 Gabe 12 20:18:45 Jim 14 13:09:12 Seth 10 10:44:00 Kate 14 14:58:22 Brian 9 11:40:00 Mark Z. 10 12:00:00 Dave C. 10 11:59:00 Rachel 8 07:25:46 Mark H 10 8:03:00 Todd 5 06:15:00 Lisa 5 05:52:07 Scott 5 4:34:00 Kevin 3 01:40:0 Thanks, Beth edit: fixed Dennis since he just updated too, Edited by Sillygal 2015-01-21 2:57 PM |
| 2015-01-21 4:44 PM in reply to: 0 |
Extreme Veteran 603 Glasgow, UK | Subject: RE: Consistency Equals Success - CLOSED 70 min Turbo session with the club this eve, great motivation as I'd never push that hard on my own but it hurt! Lactic burn ooft! DaveL. 18 19:30:00 Mitch 18 14:17:16 Dennis 18 18:20:00 Joe 16 16:50:41 Jackie 16 21:37:16 Dan 16 20:37:08 Melissa 15 21:06:30 Beth 15 15:29:00 Patrick 15 10:07:00 Gabe 12 20:18:45 Jim 14 13:09:12 Seth 10 10:44:00 Kate 15 16:08:32 Brian 9 11:40:00 Mark Z. 10 12:00:00 Dave C. 10 11:59:00 Rachel 8 07:25:46 Mark H 10 8:03:00 Todd 5 06:15:00 Lisa 5 05:52:07 Scott 5 4:34:00 Kevin 3 01:40:0 Edited by Kate_r 2015-01-21 4:45 PM |
| 2015-01-21 5:34 PM in reply to: 0 |
Expert 2811 | Subject: RE: Consistency Equals Success - CLOSED Originally posted by cassowary Originally posted by JBacarella Originally posted by cassowary Did my first MAF run on the treadmill today: 4.5 miles @ 10 min/mi pace with a HR of 145. This pace is a lot slower than what I had been running at (8 min/mi), but I actually enjoyed it. The muscles around my problem knee felt a little irritated towards the end, but A LOT better than when I ran the same distance a few days ago. I'm going stick with the low HR running for the next few weeks and see how it goes. First- I would like to welcome you to the cult within the cult . Second-It takes about 90 days to really see the results of running at MAF. In the beginning it feels painfully slow. As you progress, this slow pace will become faster, because you are working your heart aerobically instead of anaerobically. The process feels slow in the beginning, but like me you are feeling an immediate benefit because the pain from running hard every run is not present or barely present. I am critical of some of the information in the book, but if you read it you will see that it is based on sound athletic principles. Awesome, that's very encouraging to hear. What is the name of the book? And do you apply the low HR approach to you swimming and cycling too? The Big Yellow Book of Endurance Training by Phillip Maffetone. I was not able to apply it to swimming, even wearing a wet suit the monitor would slip and the water would interfere with the connection. For the bike it applies the same way it does for running. The issue I have had is that my bike conditioning was not as sound as my run and so my heart rate remained below my MAF for most rides. This year I am finally capable of keeping my heart rate up on the bike. Edited by JBacarella 2015-01-21 5:35 PM |
| 2015-01-21 7:30 PM in reply to: trisuppo |
| 292 , Massachusetts | Subject: RE: Consistency Equals Success - CLOSED Originally posted by trisuppo Here is progress sheet for the Tour of Sufferlandria. I've added anyone who I know is on trainerroad due to joining the online team there. If you are not on the list and want to be, let me know. If you are on the list and don't want to be, let me know. You can meesage if desired. Only hurdle on the spreadsheet is days where there are multiple stages. Not sure if I will ultimately break them down into individual rides or work some math magic and figure out averages across the stage based on individual stage data. Any other input is appreciated. Mitch I'm in the middle of a base program on TR and still getting used to riding the trainer 3 days a week so I'm not planning to do the ToS. Maybe next near! |
| 2015-01-21 8:09 PM in reply to: sawyer1206 |
Expert 1109 Guatemala | Subject: RE: Consistency Equals Success - CLOSED Originally posted by sawyer1206 What typo? JK good eye! A full marathon followed by a half 3 days later is border line insane to me. But isn't there a "challenge race" in Florida that runs a 5k, 10k, 13.1, and 26.2 on consecutive days? Maybe not but I seem to remember someone talking about a while back. Dennis, I like your enthusiasm! The challenge you mention is at Disney World and its called the Dopey Challenge which takes place around the 7-9th of Jan.. I have a couple of friends from Guatemala that run the Dopey Challenge every year |
| 2015-01-21 8:11 PM in reply to: trigabe |
Expert 1109 Guatemala | Subject: RE: Consistency Equals Success - CLOSED
Adding a 3000m interval swim yesterday and a 7 mile run w/ a 5 mile tempo today DaveL. 18 19:30:00 |
| 2015-01-21 8:13 PM in reply to: dgconner154 |
Master 3022 | Subject: RE: Consistency Equals Success - CLOSED Originally posted by dgconner154 Originally posted by trisuppo Here is progress sheet for the Tour of Sufferlandria. I've added anyone who I know is on trainerroad due to joining the online team there. If you are not on the list and want to be, let me know. If you are on the list and don't want to be, let me know. You can meesage if desired. Only hurdle on the spreadsheet is days where there are multiple stages. Not sure if I will ultimately break them down into individual rides or work some math magic and figure out averages across the stage based on individual stage data. Any other input is appreciated. Mitch I'm in the middle of a base program on TR and still getting used to riding the trainer 3 days a week so I'm not planning to do the ToS. Maybe next near! Understand and agree. Focus on your long term investment and it will pay dividends in the future! |
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