Consistency Equals Success - CLOSED (Page 56)

60 min ride, 20 min run

Mitch 28 33:52
Dave L 27 28:41
Mark H 26 32:15
Jim 27 26:37:29
Joe 25 28:06
Dennis 25 25:15
Dan 18 26:13
Mark Z 15 28:53
Gabe 15 23:12
Jackie 15 16:53
Brian 16 16:50
Dave C. 13 13:37
Patrick 11 06:40
Rachel 5 4:16
Ellen 4 2:14:30

Edited by pvfd304 2015-03-31 5:43 PM

2 hour trail hike and a 42' swim.

Mitch 28 33:52
Dave L 27 28:41
Mark H 26 32:15
Jim 27 26:37:29
Joe 26 30:48
Dennis 25 25:15
Dan 18 26:13
Mark Z 15 28:53
Gabe 15 23:12
Jackie 15 16:53
Brian 16 16:50
Dave C. 13 13:37
Patrick 11 06:40
Rachel 5 4:16
Ellen 4 2:14:30

38min swim, 30min run to close out the month. Also correcting my total to reflect what I have in my logs. Something must have gotten dropped or I forgot to post here.

Mitch 28 33:52
Dave L 28 30:27
Mark H 26 32:15
Jim 27 26:37:29
Joe 26 30:48
Dennis 25 25:15
Dan 18 26:13
Mark Z 15 28:53
Gabe 15 23:12
Jackie 15 16:53
Brian 16 16:50
Dave C. 13 13:37
Patrick 11 06:40
Rachel 5 4:16
Ellen 4 2:14:30

Adding the last couple of workouts for March. Today's got a little weird when some vultures started circling.

Mitch 28 33:52
Dave L 28 30:27
Mark H 26 32:15
Jim 27 26:37:29
Joe 26 30:48
Dennis 25 25:15
Dan 18 26:13
Mark Z 15 28:53
Gabe 15 23:12
Jackie 15 16:53
Brian 16 16:50
Dave C. 13 13:37
Patrick 11 06:40
Rachel 5 4:16
Ellen 7 4:10:51

LOL, Speed is irrelevant Ellen, its the effort that counts!

Ok, so the good news is finally got my calf pain under control. Slowing my pace the last several months and adding them to my strength training routine I have been running pain free for about a month. After fighting my calves and running through the pain at times I noticed my 'rhythm' is all over the place. So I thought I would hit the treadmill to regain the rhythm back to my stride. My thought process was to set the treadmill at comfortable speed and just find a happy rhythm and after 4 to 6 weeks of treadmill training I would hit the road again. Long story short I now have an issue in my left shin which I believe to be a bad shin splint. The shin above the angle is noticeably swollen and it has a fever to it. I work construction and wear work boots which causes pain as I walk. I started the ICE protocol last night and if the swelling hasn't got down by Thursday I 'll got see the doctor....AGAIN!!

Can a person catch a break? This was suppose to be an injury free year for me and as you can tell I'm do a stellar job!! Will cycling aggravate the shin splint?

Adding this mornings swim workout.

Dennis 00:48:15

congrats to everyone on a consistent March! there were plenty of us completing greater than 25 days of training - awesome job!

@Dennis - sry but I have never experienced Shin splints so cant comment but I know many who do, so hearing others feedback will be useful.

as for me after a few days of feeling tired and lack of motivation todays LT interval bike session finally made me realize I need to dial it back and rest - RPE8 HR140 was the final indicator I needed; I but the workout short and will dial back volume and intensity for rest of the week.

Dennis 01 00:48:15
Mark H 01 00:40:00

My body fully rejected my attempts to run. I had shin splints, sprained ankles, calf pain and just general pain when I started. I also tend to run like an elephant putting in post holes as I run. What seems to have helped is switching to more minimalist shoes. I first ran with Vibram 5 fingers (and suffered from broken toes twice while trail running) and then later to merril trail gloves. These days I have some cheapie Asics Rush33's which are pretty basic shoes http://www.runnersworld.com/running-shoe-reviews/training-shoe-asic... What has changed is that I no longer heal strike quite as bad and am a little easier on the pounding, No one will ever accuse me of being a runner but I am less embarrassing then before. Also when not on the blasted treadmill I try to run trails as much as possible.

To finish up my March, I had two more runs - 5.8 km in 32:35 and 6 km in 35:13. My totals for March are 20 days and 27:20:48. I won't try to add it to the totals because I am on an iPad for another week or so and know it deletes all the formatting.

I got in my first run for April today - 5.05 km in 30 minutes. If someone could add that into the running tally I would appreciate it.

Adding yesterday's 1 hour masters swim to close out March - 2,850 yds

Mitch 28 33:52
Dave L 28 30:27
Mark H 26 32:15
Jim 27 26:37:29
Joe 26 30:48
Dennis 25 25:15
Dan 18 26:13
Mark Z 15 28:53
Gabe 15 23:12
Jackie 15 16:53
Brian 16 16:50
Dave C. 14 14:37
Patrick 11 06:40
Rachel 5 4:16
Ellen 7 4:10:51

1:20 on the trainer

Dave L 01 01:20
Dennis 01 00:48:15
Mark H 01 00:40:00

45' run yesterday and 75' on the drainer this morning.

Dave L 01 01:20
Dennis 01 00:48
Mark H 01 00:40
Mitch 02 2:01

Thanks Dave, I ended up at my doctors office yesterday afternoon and I learned another valuable lesson......"Don't self diagnose!" The pain increased as the morning went on and the swelling got worse as well. So I began to think it was not an ordinary shin splint, not like one I've ever had before anyway and decided to have it looked at rather sooner then later. Turns out I have a severely sprained upper angle or High Ankle Sprain. This is a completely new injury to me and I have no idea how I did it. Anyway, the doctor gave me a Air Cast Ankle brace that I must wear for 3 weeks and he told me no running for 6 weeks. OUCH!! He did say stationary cycling would be ok but he said use caution if I wanted to use an elliptical. Looks like I'll be doing some pool running for a while.

This is only my second year in this sport and I'm wondering if my body will eventually give in and stop resisting my efforts?

Adding 45' Spin bike interval workout. First of may to come!

Dave L 01 01:20:00
Dennis 02 01:38:00
Mark H 01 00:40:00
Mitch 02 2:01:00

Article on Gabe's big hairy audacious goal:

http://www.bloomberg.com/news/articles/2015-04-02/these-people-are-...

WOW! I ignorantly thought it was 'another' marathon - how wrong was I!?

And let me guess, Gabe, ever the professional, will work in some food business while he's there.

audacious indeed!

30" very easy relaxed swim today - far from the 60' effort planned.

Dave L 01 01:20:00
Dennis 02 01:38:00
Mark H 02 01:10:00
Mitch 02 2:01:00

Adding in Wednesday's sunrise trail run in Sedona (pics to follow) and an hour in the pool today. Going to miss this weather as we head back East.

Dave L 01 01:20:00
Dennis 02 01:38:00
Mark H 02 01:10:00
Mitch 02 2:01:00
Joe 02 01:58:00

Masters swim this morning, 1 hour 2,950 yds

Dave L 01 01:20:00
Dennis 02 01:38:00
Mark H 02 01:10:00
Mitch 02 2:01:00
Joe 02 01:58:00
Dave C. 01 1:00:00

Holy. Crap.

I'm going to post again this month. I made 25 workouts last month, I can do this!

adding last night's late run and soon I'll add my bike ride I'm about to do.

Dave L 01 01:20:00
Dennis 02 01:38:00
Mark H 02 01:10:00
Mitch 02 2:01:00
Joe 02 01:58:00
Dave C. 01 1:00:00
Beth 01 0:45:00

Thanks,
Beth

March Final Standings as I see it (I added Beth's totals). Great month across the board. 1st quarter of the year is done. I expect we have teammates that are rapidly approaching some of their first races of the year. Let us know what he have coming up over the next 3 months!

Mitch 28 33:52
Dave L 28 30:27
Mark H 26 32:15
Jim 27 26:37:29
Joe 26 30:48
Beth 25 26:57
Dennis 25 25:15
Dan 18 26:13
Mark Z 15 28:53
Gabe 15 23:12
Jackie 15 16:53
Brian 16 16:50
Dave C. 14 14:37
Patrick 11 06:40
Rachel 5 4:16
Ellen 7 4:10:51

easy cheesy 70min run

Dave L 02 02:30:00
Mitch 02 02:01:00
Joe 02 01:58:00
Dennis 02 01:38:00
Mark H 02 01:10:00
Dave C. 01 1:00:00
Beth 01 0:45:00

70' Ride
20 min run

Dave L 02 02:30:00
Mitch 02 02:01:00
Joe 02 01:58:00
Dennis 02 01:38:00
Mark H 02 01:10:00
Dave C. 01 1:00:00
Beth 01 0:45:00
Brian 01 1:30:00

31:40 in the pool yesterday. I had to work downstate so I went to the YMCA. I had a little panic when I walked in and realized it was Spring break for the school district there and saw a bunch of very young kids running around and talking about going swimming. I was quickly relieved to see the lazy river and slide area packed and the hot tub was like kid soup, but not a soul in the lap pool. I found out that they only allow people who are actually swimming laps in the lap pool.
Today was the last minute pre vacation crunch, no fun for me.

Dave L 02 02:30:00
Mitch 02 02:01:00
Joe 02 01:58:00
Dennis 02 01:38:00
Mark H 02 01:10:00
Dave C. 01 1:00:00
Beth 01 0:45:00
Brian 01 1:30:00
Jim 01 00:31:40