Consistency Equals Success - CLOSED (Page 45)

signed up for another Xterra race - June 27th which is just 16 short weeks away. Official "training" starts today. (well yesterday really)

45 minute tempo runch

Dave- Congratulations on the new addition. She is beautiful!

Dan 2 3:12:00
Mark H 02 02:00:00
Mitch 1 01:45:00
Dave L 1 1:10
Jim 2 02:44:41

Edited by JBacarella 2015-03-02 12:51 PM

hmm ... third ... why do I feel by EoD i'll be lower ... MoP :-(

Adding 30' Recovery swim.


Dan 2 3:12:00
Mark H 02 02:00:00
Mitch 1 01:45:00
Dave L 1 1:10
Jim 2 02:44:41
Dennis 01 00:32:00

She's an angel, Dave. All the best to you and family.

Adding 90' bike and 45' treadmill

Joep 2 2:30:00
Dan 2 3:12:00
Mark H 02 02:00:00
Mitch 1 01:45:00
Dave L 1 1:10
Jim 2 02:44:41
Dennis 01 00:32:00

30min treadmill run

Joep 2 2:30:00
Dan 2 3:12:00
Mark H 02 02:00:00
Mitch 1 01:45:00
Dave L 2 1:40
Jim 2 02:44:41
Dennis 01 00:32:00

Gabe, I could see you doing Ultraman. I actually have been thinking about it myself. I think I should do an IM first ;-)

David, she's beautiful.

Dennis, congratulations. That's still a good race. What was your nutrition like?

Well, I was going to update my Feb totals, but I see we are already in March. It's taper time for me, but I'll play anyway.

Joep 2 2:30:00
Dan 2 3:12:00
Mark H 02 02:00:00
Mitch 1 01:45:00
Dave L 2 1:40
Jim 2 02:44:41
Dennis 01 00:32:00
Jackie 2 1:48:49

Edited by jackiep 2015-03-02 8:02 PM

1hr run for me today

Joep 2 2:30:00
Dan 2 3:12:00
Mark H 02 02:00:00
Mitch 1 01:45:00
Dave L 2 1:40
Jim 2 02:44:41
Dennis 01 00:32:00
Jackie 2 1:48:49
Mark Z 1 01:00:00

Signed up for 50k trail ultra in April, along the same trails as Kokoda in July, so it will be a good test/training for the big one. And if by any chance I don't finish the the big one, at least I will have done one tough ultra this year.

40' swim this morning - first swim in 45 days - I actually missed the pool.

Dennis - I looked at your splits from the Mary and it looked like you had a nice race until mile 18 and even then it wasn't a complete disaster (even though you might have felt otherwise). Sounds to me that your DX is spot on except that I wouldn't get to worried about the distances ran as much as the quality of the mileage you put in. There's no such thing as junk mileage and there are a number of high volume training programs that don't have you running further than 16 miles - albeit those 16 miles are at a much higher intensity level than you would hold for 26.2. Those Sunday runs you complained of were likely not of optimal quality rather than just quantity. Marys are very tricky and no one has an easy time with them.

Joe 3 3:20:00
Dan 2 3:12:00
Mark H 02 02:00:00
Mitch 1 01:45:00
Dave L 2 1:40
Jim 2 02:44:41
Dennis 01 00:32:00
Jackie 2 1:48:49
Mark Z 1 01:00:00

60 minutes on the bike, Trainerroad Mount Foraker (5x5' Threshold/VO2 Max intervals)

Jackie: I used my Trisports.com dollars and bought some ultragen. How often and what amount are you using?

Joe 3 3:20:00
Dan 2 3:12:00
Mark H 02 02:00:00
Mitch 2 02:45:00
Dave L 2 1:40
Jim 2 02:44:41
Dennis 01 00:32:00
Jackie 2 1:48:49
Mark Z 1 01:00:00

Adding a 50 minute swim and 90 minutes on the trainer....my first Trainer Road workout: Echo. Unfortunately I had specified the wrong model for virtual power and ended up getting numbers that were about 100 watts too high. I figured better to stick with the workout than to run off and try to figure out what was wrong. Turns out there were several models with fairly similar names and I definitely had the wrong one. Hopefully, my next attempt (perhaps tomorrow) will dial in the power better.

Joe 3 3:20:00
Dan 3 5:32:00
Mark H 02 02:00:00
Mitch 2 02:45:00
Dave L 2 1:40
Jim 2 02:44:41
Dennis 01 00:32:00
Jackie 2 1:48:49
Mark Z 1 01:00:00


Edited by dcon 2015-03-03 7:13 AM

30 min MAF run. My calf is still injured, so trying to take it easy.

Joe 3 3:20:00
Dan 3 5:32:00
Mark H 02 02:00:00
Mitch 2 02:45:00
Dave L 2 1:40
Jim 2 02:44:41
Dennis 01 00:32:00
Jackie 2 1:48:49
Mark Z 1 01:00:00
Patrick 1 00:30:00

1:00:19 on the drainer Fight Club

Joe 3 3:20:00
Dan 3 5:32:00
Mark H 02 02:00:00
Mitch 2 02:45:00
Dave L 2 1:40
Jim 3 03:45:00
Dennis 01 00:32:00
Jackie 2 1:48:49
Mark Z 1 01:00:00
Patrick 1 00:30:00

1 hr 3200 yd swim - great way to start the day where I drop a MAF point :-)

Joe 3 3:20:00
Dan 3 5:32:00
Mark H 03 03:00:00
Mitch 2 02:45:00
Dave L 2 1:40
Jim 3 03:45:00
Dennis 01 00:32:00
Jackie 2 1:48:49
Mark Z 1 01:00:00
Patrick 1 00:30:00

Mark H, I'll be recovering from the mary, so you will definitely beat me this month.

Mitch, 2 scoops per 12 oz water after a hard workout, 1 scoop in 6 oz after a not as hard workout, nothing after an easy workout unless I feel draggy.

Joe, I didn't need to hear that no one has an easy time with mary. 4 days.

Joe 3 3:20:00
Dan 3 5:32:00
Mark H 03 03:00:00
Mitch 2 02:45:00
Dave L 2 1:40
Jim 3 03:45:00
Dennis 01 00:32:00
Jackie 3 3:01:08
Mark Z 1 01:00:00
Patrick 1 00:30:00

Pool heater fixed. 30 min swim

Joe 3 3:20:00
Dan 3 5:32:00
Mark H 03 03:00:00
Mitch 2 02:45:00
Dave L 2 1:40
Jim 3 03:45:00
Dennis 01 00:32:00
Jackie 3 3:01:08
Mark Z 1 01:00:00
Patrick 1 00:30:00
Gabe 2 2:50:35
Brian 1 0:30:00

33min swim 1300m, 60min trainer ride

Joe 3 3:20:00
Dan 3 5:32:00
Mark H 03 03:00:00
Mitch 2 02:45:00
Dave L 3 3:13
Jim 3 03:45:00
Dennis 01 00:32:00
Jackie 3 3:01:08
Mark Z 1 01:00:00
Patrick 1 00:30:00
Gabe 2 2:50:35
Brian 1 0:30:00

Thanks for the kind words everyone! I know I have a long way to go but this fatherhood thing is pretty incredible so far.

Strange TrainerRoad experience yesterday. After about a week off I decided to get back into things by re-testing my FTP with a 20-minute test. It seemed pretty tough right from the start, but by the time I was a few minutes into the actual 20-minute test interval I was really struggling. Legs felt heavy and I was sucking wind and sweating like crazy. It seemed so much harder than my previous test and I even had to stop a couple times. Couple that with a technical glitch in the TR app and it was basically a disaster. My FTP actually went down after a 6-week training block which never seemed especially difficult. I decided to write it off as a bad day caused by the week off, lack of sleep and stress of the baby arriving. So today I started another ride and same thing - it felt ridiculously tough. After a few minutes I knew something wasn't right, so I hopped off and found that the roller on my trainer had come loose and was at a 45 degree angle to the bike wheel, causing the resistance to be crazy high. It was so bad that it was shredding my tire and there were pieces of rubber splattered all over the wall behind my trainer. Once I got that fixed everything was fine again, so I'll re-do the 20 minute test soon.

Updating my totals for March: 55:00 ride yesterday, 52:00 ride today doing Tinker:

Joe 3 3:20:00
Dan 3 5:32:00
Mark H 03 03:00:00
Mitch 2 02:45:00
Dave L 3 3:13
Jim 3 03:45:00
Dennis 01 00:32:00
Jackie 3 3:01:08
Mark Z 1 01:00:00
Patrick 1 00:30:00
Gabe 2 2:50:35
Brian 1 0:30:00
Dave C. 2 1:47:00

Ouch!!

Adding today's run - 42 minutes, 7.2 km


Joe 3 3:20:00
Dan 4 6:14:00
Mark H 03 03:00:00
Mitch 2 02:45:00
Dave L 3 3:13
Jim 3 03:45:00
Dennis 01 00:32:00
Jackie 3 3:01:08
Mark Z 1 01:00:00
Patrick 1 00:30:00
Gabe 2 2:50:35
Brian 1 0:30:00
Dave C. 2 1:47:00

30' run on the dreadmill.

Joe 3 3:20:00
Dan 4 6:14:00
Mark H 03 03:00:00
Mitch 3 03:15:00
Dave L 3 3:13
Jim 3 03:45:00
Dennis 01 00:32:00
Jackie 3 3:01:08
Mark Z 1 01:00:00
Patrick 1 00:30:00
Gabe 2 2:50:35
Brian 1 0:30:00
Dave C. 2 1:47:00

1:10 LT workout on bike; struggled to get into Z3 forget Z5; maybe because of the weight training yesterday and impromptu 30min run - need to keep an eye on things.

I'm now the proud owner of an HRMRun, so more data to drool over; not exactly sure of the benefits but fortunately Garmin color code everything to make my life easier.

Gabe - most people try for a Mary in each state; you have to go one better and try in each continent!

Dan 4 6:14:00
Mark H 04 04:40:00
Joe 3 3:20:00
Mitch 3 03:15:00
Dave L 3 3:13
Jim 3 03:45:00
Dennis 01 00:32:00
Jackie 3 3:01:08
Mark Z 1 01:00:00
Patrick 1 00:30:00
Gabe 2 2:50:35
Brian 1 0:30:00
Dave C. 2 1:47:00

Short run day

Dan 4 6:14:00
Mark H 04 04:40:00
Joe 3 3:20:00
Mitch 3 03:15:00
Dave L 3 3:13
Jim 3 03:45:00
Dennis 01 00:32:00
Jackie 4 3:44:34
Mark Z 1 01:00:00
Patrick 1 00:30:00
Gabe 2 2:50:35
Brian 1 0:30:00
Dave C. 2 1:47:00

40 min trainer

Dan 4 6:14:00
Mark H 04 04:40:00
Joe 3 3:20:00
Mitch 3 03:15:00
Dave L 3 3:13
Jim 3 03:45:00
Dennis 01 00:32:00
Jackie 4 3:44:34
Mark Z 1 01:00:00
Patrick 2 01:10:00
Gabe 2 2:50:35
Brian 1 0:30:00
Dave C. 2 1:47:00