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Consistency Equals Success (Page 11)
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 2014-06-16 9:34 AM in reply to: trisuppo |
Master  3022  |  Subject: RE: Consistency Equals SuccessOriginally posted by trisuppo Originally posted by JoePetto I've done numerous bricks in the past. Never one where I rode for 2 hours first. I know that my effort level was too high for a HIM or beyond (and coupled with the previous days workouts even worse). I felt miserable for the first 3 miles and then started to find myself in mile 4 and finsihed strong. Those that have done HIM and IM distances how have the beginning of the runs gone for you? Is my experience what I should expect or was it more related to the intensity of the ride and tired legs from day before? Ride: http://connect.garmin.com/activity/521119304 Run: http://connect.garmin.com/activity/521119326 Here's my two cents. I'd say you missed the mark on gauging your intensity on the bike. I know what the IF score says, but your bike looks like a decent zone 2 effort as your HR stayed below 140. Knowing your proximate age, the effort looks like you could push it slightly harder for a HIM distance to the point where you are closer to your average MAF target than below it. I find that just holding slightly above MAF for the 56 mile ride lets you hit it hard enough without leaving too much effort on the bike. All those power stats help, but you need to look at how your body is adapting to the effort. Your HR indicates that maybe you can handle more load than you are giving yourself credit for. In terms of your run, you went out too fast in miles 0-2. This is very typical after getting off a long bike as your legs just want run after spending that much time in the saddle. By mile 3 you were probably paying the price of the quick run and then mentally wrestling with the return back home. By mile 5, you knew the end was near and could suck it up. Look at your HR over the 6 miles - it kept rising throughout the entire run. The key to long runs after a long bike is to keep that HR in check - especially where weather is a factor. Looks like all training is paying off! Joe: thanks for the anlysis and insight. I hadn't thought of the HR angle. I actually think my HR sensor flaked out on me for about 15 minutes. Power was increasing and HR was going down for those 15 minutes. I'm guessing actual avg HR was in the 145 range. Still zone 2 by an old HR zone calculator for the bike - so your comments still make sense. The FTP test used to generate the intensity factor is much more recent than the HR calc - but the 20' test generated a similar threshold HR of 175. For the record, I'm 43. It's all part of a learning process for me. New to using a power meter, first ride outside with my power meter, longest ride with a run following it. Lots of new data to figure out. here's an indoor ride I did that had 1 hr 45 min @ .80 IF: http://connect.garmin.com/activity/505774204 I think the difference between the two rides is the Normalized Power(NP) (sorry this is getting so geeky). The indoor ride was very smooth, very level effort. yesterday's ride had me burning matches on climbs thus a higher NP. Maybe another lesson is in a race to even out the effort to reduce impact on the legs. cardiovascularly - I feel stronger than I ever have. The cycling block I did in the winter and last year's running focus has really paid off aerobically. It's all fun. |
| 2014-06-16 10:09 AM in reply to: JoePetto |
Expert 1255   Philadelphia, Pennsylvania | Subject: RE: Consistency Equals Success Originally posted by JoePetto So, I'm now in need of some swimming mojo. Going to the pool 5-6 days a week (12k-15k yds) is getting to me. Believe it or not, I belong to 3 different pools (LA Fitness, community center and outdoor summer pool club). For $54 per week for access to all three that's not too bad. Hitting the outdoor pool on weekend is a nice change, but it is still swimming laps. I have a Finis Neptune and that helps, but it still just laps. My access to OWS is limited until July when we head to the mountains. Any great ideas? Do the same workout at each pool for consecutive days and compare the results. Also, workout at all 3 pools in one day ( a swim brick, pool to pool). Just tri-ing to help! |
| 2014-06-16 10:12 AM in reply to: jackiep |
Expert 1255 Philadelphia, Pennsylvania | Subject: RE: Consistency Equals Success And I thought I was geeky! Mitch, you win the geek prize. My head is spinning with all that tech talk. Welcome back Mark H! Gabe 13 22:33:45 Mitch 12 14:44:48 Jim 12 12:13:28 Dennis 11 17:22:12 Jackie 11 22:39:04 Mark 10 16:09:00 Joe: 10 7:18:00 Lisa 09 9:38:49 Kate 07 13:38:18 Barry 06 4:58:11 Bruno 04 4:55:00 Drew 05 5:24:09 |
| 2014-06-16 1:55 PM in reply to: jackiep |
Master 3022 | Subject: RE: Consistency Equals Success The group will hopefully enjoy this comment... So I rocked the tri shorts and tri top for my ride/run on Sunday. It was cool so had a more form fitting running jacket on while biking. I tok off the jacket for the run and realized that as thin as I've gotten in the last year, I still have a bit of a belly peaking through the tri top.... Time to get more serious on my diet! Nothing like tight clothing to shame you into a better behavior! |
| 2014-06-16 3:39 PM in reply to: jackiep |
Expert 2811 | Subject: RE: Consistency Equals Success 58:56 6.1 mile MAF runch. 85 F when I left the house, I couldn't even guess the temp on the asphalt when I ran through the swamp.This goes out to all of you who live and train in the South. I don't know how you do it. I normally lose 2 lbs from sweat on this run, today 4 lbs. Gabe 13 22:33:45 Mitch 12 14:44:48 Jim 13 13:12:24 Dennis 11 17:22:12 Jackie 11 22:39:04 Mark 10 16:09:00 Joe: 10 7:18:00 Lisa 09 9:38:49 Kate 07 13:38:18 Barry 06 4:58:11 Bruno 04 4:55:00 Drew 05 5:24:09 |
| 2014-06-16 3:49 PM in reply to: 0 |
Master 3022 | Subject: RE: Consistency Equals Success Originally posted by JBacarella 58:56 6.1 mile MAF runch. 85 F when I left the house, I couldn't even guess the temp on the asphalt when I ran through the swamp.This goes out to all of you who live and train in the South. I don't know how you do it. I normally lose 2 lbs from sweat on this run, today 4 lbs. Gabe 13 22:33:45 Mitch 12 14:44:48 Jim 13 13:12:24 Dennis 11 17:22:12 Jackie 11 22:39:04 Mark 10 16:09:00 Joe: 10 7:18:00 Lisa 09 9:38:49 Kate 07 13:38:18 Barry 06 4:58:11 Bruno 04 4:55:00 Drew 05 5:24:09 Damn you Jim...you're making me go out in this heat to workout? I agree, southerners may marvel at our ability to run in single digits temps...but I'll do that anyday over running in the heat! Edited by trisuppo 2014-06-16 3:49 PM |
| 2014-06-16 4:00 PM in reply to: JBacarella |
Expert 2811 | Subject: RE: Consistency Equals Success Mitch- Just a continuation on your HIM question and heart rate. I am going to do the 3d festival here in Tawas. I agree with Joe you can actually push harder on the bike. I looked at my numbers from last year. My MAF last year was 138. I averaged 131 on the bike and 154 on the run. I tweaked my knee on the first last and went slower until it worked its way out, then resumed normal speed. If you choose to come to Tawas, I will give you more and better information on the course. I can't tell you how many times I have been on both the bike and run course. Here is what you need to know for training. The bike course is Michigan Hilly, but it is contained. The 1 leg is the out, it is a slow 15 mile uphill grade, with one real hill that is kind of a half mile heart breaker, because it is 3 tiered, but you can't see the next tier until you are near the crest of the last. The first leg is a grind and the slowest feeling leg. The second leg is mostly downhill, but does not go as fast because you don't bet to take advantage of the down hill. Leg 3 up what you just rode down + a 3 mile trip down too the dam and back up. It is curvy so again you don't get a great speed advantage. The 4th is FUN, mostly downhill straight to town, no stops and you have that first hill that propels you the last 6 miles. The run is grill flat two laps out in back. Train for a hard bike and easy run. |
| 2014-06-16 4:13 PM in reply to: JBacarella |
Master 3022 | Subject: RE: Consistency Equals Success Originally posted by JBacarella Mitch- Just a continuation on your HIM question and heart rate. I am going to do the 3d festival here in Tawas. I agree with Joe you can actually push harder on the bike. I looked at my numbers from last year. My MAF last year was 138. I averaged 131 on the bike and 154 on the run. I tweaked my knee on the first last and went slower until it worked its way out, then resumed normal speed. If you choose to come to Tawas, I will give you more and better information on the course. I can't tell you how many times I have been on both the bike and run course. Here is what you need to know for training. The bike course is Michigan Hilly, but it is contained. The 1 leg is the out, it is a slow 15 mile uphill grade, with one real hill that is kind of a half mile heart breaker, because it is 3 tiered, but you can't see the next tier until you are near the crest of the last. The first leg is a grind and the slowest feeling leg. The second leg is mostly downhill, but does not go as fast because you don't bet to take advantage of the down hill. Leg 3 up what you just rode down + a 3 mile trip down too the dam and back up. It is curvy so again you don't get a great speed advantage. The 4th is FUN, mostly downhill straight to town, no stops and you have that first hill that propels you the last 6 miles. The run is grill flat two laps out in back. Train for a hard bike and easy run. I get the MAF comments...that being said I've never found a strong applicability for MAF heart rate to my training. My HR zones based on friel have always been a bunch higher than my MAF threshold. If you look at my HM pace versus HR I can sustain a pretty high HR for that race (last years HM Avg HR of 174). From a run perspective its always been too low (I know - I've probably never been patient enough with it). That said, I don't want this to evolve into a MAF debate. I think there was a lot going on with Sunday's bike. I retrospect, I was pretty tired and it will be interesting to see how the rides go through the summer. I give a lot of weight to my power numbers as I think they are more accurate than HR. My power test is from February though and I've done a lot of training since then. I haven't had fresh legs to test on so I've been putting off a new test. Perhaps my FTP is higher than I think? I still have Tawas circled on my calendar. Think I have some convincing to do with my admiral and definitely need work on my swim. Very busy year here from a family perspective. |
| 2014-06-16 4:38 PM in reply to: trisuppo |
Expert 1480 Somewhere in the Swamps of Philly | Subject: RE: Consistency Equals Success Mitch - interesting discussion here. For me, MAF correlates very well to effort. The year in which I focused on MAF, I made the biggest strides in my training. If averaged 174 bpm for a HM, I'd literally be dead. Anything above 155 starts to feel really uncomfortable. I think your approach to using power make a lot of sense and I'd stick with it - except maybe do another 20' test to see where you are at (sounds like fun). In terms of bricks, the run should be a low intensity effort - however you define low effort. |
| 2014-06-16 5:29 PM in reply to: JoePetto |
Master 3022 | Subject: RE: Consistency Equals Success Originally posted by JoePetto Mitch - interesting discussion here. For me, MAF correlates very well to effort. The year in which I focused on MAF, I made the biggest strides in my training. If averaged 174 bpm for a HM, I'd literally be dead. Anything above 155 starts to feel really uncomfortable. I think your approach to using power make a lot of sense and I'd stick with it - except maybe do another 20' test to see where you are at (sounds like fun). In terms of bricks, the run should be a low intensity effort - however you define low effort. Joe - Thanks for the encouragement. The power testing protocols I follow call for a 5' all out test and then a couple days later a 20' all out test. Ihaven't decided which is worse. They are both evil in their own way. Also, last year did my own MAF structure where I really focused on easier efforts when running. It does pay off! Agree on the brick - I know I went harder than desired..kinda wanted to see how my body reacted to the stress. |
| 2014-06-16 5:41 PM in reply to: trisuppo |
Veteran 445 Chicago, Illinois | Subject: RE: Consistency Equals Success Welcome Back Mark H! Just made it back myself. @ Jackie - You've got to be the coolest person I've never met. I hope to change that. Thanks again! Got another run in this morning. It's starting to get humid up north but felt pretty good. 3 miles in 37:17 Gabe 13 22:33:45 Mitch 12 14:44:48 Jim 13 13:12:24 Dennis 11 17:22:12 Jackie 11 22:39:04 Mark 10 16:09:00 Joe: 10 7:18:00 Lisa 09 9:38:49 Kate 07 13:38:18 Barry 07 5:35:28 Bruno 04 4:55:00 Drew 05 5:24:09 |
| 2014-06-16 6:23 PM in reply to: 0 |
Expert 2811 | Subject: RE: Consistency Equals Success Originally posted by trisuppo Originally posted by JoePetto Mitch - interesting discussion here. For me, MAF correlates very well to effort. The year in which I focused on MAF, I made the biggest strides in my training. If averaged 174 bpm for a HM, I'd literally be dead. Anything above 155 starts to feel really uncomfortable. I think your approach to using power make a lot of sense and I'd stick with it - except maybe do another 20' test to see where you are at (sounds like fun). In terms of bricks, the run should be a low intensity effort - however you define low effort. Joe - Thanks for the encouragement. The power testing protocols I follow call for a 5' all out test and then a couple days later a 20' all out test. Ihaven't decided which is worse. They are both evil in their own way. Also, last year did my own MAF structure where I really focused on easier efforts when running. It does pay off! Agree on the brick - I know I went harder than desired..kinda wanted to see how my body reacted to the stress. I still have Tawas circled on my calendar. Think I have some convincing to do with my admiral and definitely need work on my swim. Very busy year here from a family perspective. I don't think the difference between Friel and MAF is that great. I like MAF, because I only have to do 1st grade math one time per year. I also had my best year regarding improvement the year I focused on MAF. But remember that it is a random formula created in the shower. It just seems to work. I am also where Joe is on heart rate and distance. I have a real problem keeping my heart rate higher than mid 150's over a longer period of time. As for Tawas, I get what you are saying about it being a busy time of year. Between school starting and Fall sports, it is hard to schedule things like a weekend doing a triathlon. You can remind her it is family friendly getaway. The Lake is still warm and the day makes for a great beach day. The start and all transitions are within 2 blocks of the beach. The swim isn't bad. If we have wind from the one direction that gives us waves in the Bay, it will be moved into the harbor. You are guaranteed a (Lake Huron) calm swim. If you are successful in the discussion, let me know and I can give you some good housing suggestions and I will PM my contact info. If anyone from the group wanted to do the HIM in my back yard, I would be happy to help you get things together. Edited by JBacarella 2014-06-16 6:24 PM |
| 2014-06-16 6:54 PM in reply to: JBacarella |
Master 3022 | Subject: RE: Consistency Equals Success Jim - You are awesome. I will keep you posted! With Jim's encouragement, I got out for a 43 minute ride pulling my 4 year old in the Wee Hoo. Tried to keep the effort even and low. Gabe 13 22:33:45 Mitch 13 15:27:48 Jim 13 13:12:24 Dennis 11 17:22:12 Jackie 11 22:39:04 Mark 10 16:09:00 Joe: 10 7:18:00 Lisa 09 9:38:49 Kate 07 13:38:18 Barry 07 5:35:28 Bruno 04 4:55:00 Drew 05 5:24:09 REPORT SPAMREPLYQUOTE |
| 2014-06-16 9:36 PM in reply to: trisuppo |
Veteran 419 clayton | Subject: RE: Consistency Equals Success regarding OWS anxiety - I struggled with two things: - not being able to see the blue line - the cold causing my breathing to shorten and speed up. I got around it by looking at my hand iso the blue line (which in clay waters of NC is still a challenge!) and taking several minutes to acclimatize to the water by splashing my face/chest and blowing bubbles while standing. Joining the June Challenge: Gabe 13 22:33:45 Mitch 13 15:27:48 Jim 13 13:12:24 Dennis 11 17:22:12 Jackie 11 22:39:04 Mark 10 16:09:00 Joe: 10 7:18:00 Lisa 09 9:38:49 Kate 07 13:38:18 Barry 07 5:35:28 Mark H 7 5:15:00 Bruno 04 4:55:00 Drew 05 5:24:09 Thanks, Mark. |
| 2014-06-16 9:56 PM in reply to: markhodges1973 |
Veteran 419 clayton | Subject: RE: Consistency Equals Success ... and here's my bio! NAME markhodges1973/Mark STORY originally from Great Britain; lived in CA for 3 years and now NC for last 3 yrs. This will be my third year in Triathlon. My background is a couch potato thinking playing with my two children was sufficient exercise – wrong! I watched a friend race IM Oceanside and was hooked – spent two yrs researching how to SBR then dived in for my first sprint in 2012 and enjoyed every minute since. FAMILY STATUS Married to Karen, with two girls, Chloe 15 and Libby 10. Chloe has Borderline personality Disorder which makes living a normal family life impossible – all four of us have been in therapy at some stage or another; Chloe every week. I have learnt over the last 6 yrs that there is little support let alone awareness of mental health and so this year I am tri-ing to do my little part to raise awareness – and so by October I plan to traverse 1000 miles while training for a HIM. So I apologize in advance for all the posts about ‘’Miles for NAMI’’ ? CURRENT TRAINING I like Time crunched triathlete and just used it for my Sprint. For my HIM I’ll use the BT beginner plan – it worked last year! This year I’ll focus on more effort for speed iso taking it easy. I am also set on performing strength training this year to keep the injuries at bay. THIS YEARS RACES Three little Pigs [sprint - done and beat last yrs time!], Beach to Battleship [HIM - october] – I’ll also do some other sprints and Oly’s in between to prepare for B2B. WEIGHTLOSS Three years ago I weighed just shy of 210; now I am 173; at the end of last year I reached 164 for the HIM and felt great but looked to thin according to my wife ? so I plan to get there again over the next 20 wks. 2014 GOALS Focus on genuine speed work for SBR; strength training; consistent training (hence joining this group!); raise awareness of Mental health issues without annoying people. |
| 2014-06-16 10:30 PM in reply to: markhodges1973 |
Master 3022 | Subject: RE: Consistency Equals Success Originally posted by markhodges1973 NAME markhodges1973/Mark STORY originally from Great Britain; lived in CA for 3 years and now NC for last 3 yrs. This will be my third year in Triathlon. My background is a couch potato thinking playing with my two children was sufficient exercise – wrong! I watched a friend race IM Oceanside and was hooked – spent two yrs researching how to SBR then dived in for my first sprint in 2012 and enjoyed every minute since. FAMILY STATUS Married to Karen, with two girls, Chloe 15 and Libby 10. Chloe has Borderline personality Disorder which makes living a normal family life impossible – all four of us have been in therapy at some stage or another; Chloe every week. I have learnt over the last 6 yrs that there is little support let alone awareness of mental health and so this year I am tri-ing to do my little part to raise awareness – and so by October I plan to traverse 1000 miles while training for a HIM. So I apologize in advance for all the posts about ‘’Miles for NAMI’’ ? CURRENT TRAINING I like Time crunched triathlete and just used it for my Sprint. For my HIM I’ll use the BT beginner plan – it worked last year! This year I’ll focus on more effort for speed iso taking it easy. I am also set on performing strength training this year to keep the injuries at bay. THIS YEARS RACES Three little Pigs [sprint - done and beat last yrs time!], Beach to Battleship [HIM - october] – I’ll also do some other sprints and Oly’s in between to prepare for B2B. WEIGHTLOSS Three years ago I weighed just shy of 210; now I am 173; at the end of last year I reached 164 for the HIM and felt great but looked to thin according to my wife ? so I plan to get there again over the next 20 wks. 2014 GOALS Focus on genuine speed work for SBR; strength training; consistent training (hence joining this group!); raise awareness of Mental health issues without annoying people. Welcome aboard. You know what they say about weight....when friends and family start saying you're too thin you're getting close to ideal race weight. I've always been interested in B2B...can't wait to read your race report! We also changed the challenge rules. Not sure if you picked them up in the thread. Please let me know otherwise and we can explain. Again, glad to have you back! |
| 2014-06-17 2:13 AM in reply to: markhodges1973 |
Master 1609 Gold Coast Australia. | Subject: RE: Consistency Equals Success Hi Mark, good to see you here again! 1hr run this afternoon: Gabe 13 22:33:45 Mitch 13 15:27:48 Jim 13 13:12:24 Dennis 11 17:22:12 Jackie 11 22:39:04 Mark 11 17:09:00 Joe: 10 7:18:00 Lisa 09 9:38:49 Kate 07 13:38:18 Barry 07 5:35:28 Mark H 7 5:15:00 Bruno 04 4:55:00 Drew 05 5:24:09 |
| 2014-06-17 3:08 AM in reply to: trisuppo |
Member 131 Colorado | Subject: RE: Consistency Equals Success Mark--welcome. My college roommate's sister had the same issue and it was a nightmare for her family. An extra kudos to you for tri training on top of everything else! Haven't had time to post but at least I've spent that time training. Thursday was an hour of running, Friday an hour of biking, Saturday a half hour of biking and hour and a half of running, and today a little over an hour of running. Gabe 13 22:33:45 Mitch 13 15:27:48 Jim 13 13:12:24 Dennis 11 17:22:12 Jackie 11 22:39:04 Mark 11 17:09:00 Joe: 10 7:18:00 Lisa 13 14:55:11 Kate 07 13:38:18 Barry 07 5:35:28 Mark H 7 5:15:00 Bruno 04 4:55:00 Drew 05 5:24:09 |
| 2014-06-17 6:43 AM in reply to: realrellim |
Veteran 445 Chicago, Illinois | Subject: RE: Consistency Equals Success Two days in a row! 3 mile run this morning Gabe 13 22:33:45 Mitch 13 15:27:48 Jim 13 13:12:24 Dennis 11 17:22:12 Jackie 11 22:39:04 Mark 11 17:09:00 Joe: 10 7:18:00 Lisa 13 14:55:11 Kate 07 13:38:18 Barry 08 6:07:18 Mark H 7 5:15:00 Bruno 04 4:55:00 Drew 05 5:24:09 |
| 2014-06-17 8:01 AM in reply to: baurryman |
| 353 Conroe, Texas | Subject: RE: Consistency Equals Success Adding Fridays bike session with my wife and I did get to train a little by myself. I feel guilty for not posting any workouts for the last 3 days and probably won't get any in for today. I have been out with family in friends wakeboarding and if any of you water ski or wakeboard you know that it is a SERIOUS full body workout! Gabe 13 22:33:45 Mitch 13 15:27:48 Jim 13 13:12:24 Dennis 12 20:01:12 Jackie 11 22:39:04 Mark 11 17:09:00 Joe: 10 7:18:00 Lisa 13 14:55:11 Kate 07 13:38:18 Barry 08 6:07:18 Mark H 7 5:15:00 Bruno 04 4:55:00 Drew 05 5:24:09 |
| 2014-06-17 8:44 AM in reply to: sawyer1206 |
Master 3022 | Subject: RE: Consistency Equals Success 50 minutes on the drainer his morning. Gabe 13 22:33:45 Mitch 14 16:18:12 Jim 13 13:12:24 Dennis 12 20:01:12 Jackie 11 22:39:04 Mark 11 17:09:00 Joe: 10 7:18:00 Lisa 13 14:55:11 Kate 07 13:38:18 Barry 08 6:07:18 Mark H 7 5:15:00 Bruno 04 4:55:00 Drew 05 5:24:09 |
| 2014-06-17 9:30 AM in reply to: trisuppo |
Veteran 419 clayton | Subject: RE: Consistency Equals Success thanks, All - its good to be back! Mitch - you can read my B2B report from last year - its a great race for beginners (me) and also a fast course due to downhill swim, only problem IMO is the weather is unpredictable - this year it was 36F at start and rose to 70s during the run - first two hrs of the bike was miserable and I so wanted to quit! Went for a swim today - all my workouts are less than 30 mins - so watch out in July I'll be looking for a podium place! Questions: - what methods does the group use to define their HR zones for bike/run? As per my Bio I use TCT method and MAF for my slow runs - but always curious as to what else is out there ( and I know its a lot!). Mark. |
| 2014-06-17 9:48 AM in reply to: 0 |
Veteran 419 clayton | Subject: RE: Consistency Equals Success ok it helps if you read the rules, thanks, Mitch :-) correcting my score to 5. Mitch 14 16:18:12 Lisa 13 14:55:11 Gabe 13 22:33:45 Jim 13 13:12:24 Dennis 12 20:01:12 Jackie 11 22:39:04 Mark 11 17:09:00 Joe: 10 7:18:00 Barry 08 6:07:18 Kate 07 13:38:18 Drew 05 5:24:09 Mark H 05 5:15:00 Bruno 04 4:55:00 thanks, Mark. Edited by markhodges1973 2014-06-17 9:51 AM |
| 2014-06-17 12:48 PM in reply to: markhodges1973 |
Expert 2811 | Subject: RE: Consistency Equals Success 1 hour on the drainer, literally riding the storm out. My county had a tornado while I was on my bike on the drainer. I don't know if anyone was hurt, but a client's business was destroyed. Mitch 14 16:18:12 Lisa 13 14:55:11 Gabe 13 22:33:45 Jim 14 14:12:24 Dennis 12 20:01:12 Jackie 11 22:39:04 Mark 11 17:09:00 Joe: 10 7:18:00 Barry 08 6:07:18 Kate 07 13:38:18 Drew 05 5:24:09 Mark H 05 5:15:00 Bruno 04 4:55:00 |
| 2014-06-17 1:07 PM in reply to: JBacarella |
Expert 1109 Guatemala | Subject: RE: Consistency Equals Success Jim, sorry to hear about the tornado and hope no one got hurt, There was a double tornado yesterday in Nebraska and the shots on the TV where scary/amazing Mark H - great to see you back in the group! Mark Z - great job on your 32k run! Adding 1hr drainer on Sat, 7 mile run on Sun (really hot/humid) and 70 min drainer + my fastest 4k pool swim to date (1:11) yesterday. Today is Father's day in Guatemala and am swamped with meetings so might not get a workout in Mitch 14 16:18:12 |
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