kaburns1214 Mentor Group 2013 (Year 3!) - CLOSED (Page 114)

If you are rested and recovered, you should be able to sustain a HR just at or a bit above LT for the duration of a half marathon.  You don't need extensive above LT training in order to do this. 

Once again, we're talking about best sustainable effort.  What constitutes best sustainable effort is different depending on the race distance.  This is why pacing is so important. 

For a 10 mile race, Larkin did a really good job of racing at "best sustainable effort." 

Okay, so I've been using the local bike shop group rides on Monday and Wednesday nights for the past 3 years as part of my training, and needless to say; old habbits are hard to break.  The structure of the group rides are: A Group (+20mph average pace for 30 to 40 miles), B Group (16 to 18mph for 20 to 30), C Group (12 to 14), D Group (well scenery is just as important), and E Group (yes, there's a E for first timers, mountain bikes, hybrids, etc). 

So last week the 65 riders in C group were all sharks, because before long a huge pack broke off and we were doing an average of 18 to 19mph - I totally blew my heart rate zone for that training ride and really heard about it from the coach - "Bad Todd".  Now, last night those riders that broke away in the C Group were forced by GUILT into the B Group - and of course I went along with it.  This time it was 3,000 feet of climbing in 25 miles - mostly in 3 BIG hills called the "Three Amigos", and one medium size hill (Thier Little Friend) - once again, my Z2 ride turned out to be a Z3.

I felt great, even at the end, I had plety of power and energy left even though it was only 25 miles - I think I understand what I am sacraficing by not staying in the proper HR zone: I'm not training my body to run effeciently for the long haul at a steady pace.  Last night I did learn to stay in a low gear, stay seated, and "spin" up the hills with a higher cadance - so it wasn't all bad right?

How accurate are these HR Zones to start with?  I did a test back in January with the coach, that ended up being a huge failure, which yielded nothing - so through some "black magic' behind the curtains, I received my HR Zones - which I think are too low - is there a tried and true method of accurately figuring out your HR Zones?

It depends.  If the test truly was a fail then your coach should retest 4-6 weeks later to verify/fine tune.  There are methods that are more accurate than others, but in reality your fitness level is going to change in 6 weeks and there is a margin for error so a good field test every so often to verify and fine tune is a good idea.

3300 in the pool this morning. 

Wide awake at 3:45 this morning.  Boo.  Abby woke up with a nightmare, then Quinn had to eat and Cindy turns on the lamp in the room to do that (normally not a problem but I was already borderline lucid), then Quinn wouldn't go back to sleep.  Today is Cindy's first day back at the office so I grabbed the munchkin.  I need a nap.

Major empathy. Between Blake (baby) and Avery (toddler) we've had three bad nights in a row and it's taking it's toll. I hope you get your nap.

Half hour recovery ride on the trainer, 2800 in the pool and a 2 mile recovery run.

I'm psyched with my swim. I broke my 400 yard record at 5:50 by a full ten seconds and the best part was I wasn't trying to. I knew my pace was brisk but I was really just focused in on my form and didn't try to fly until the last 50 when I thought in the back of my head hey this has been a really good interval. I hit the wall and did a double take not expecting that at all. I could have kept going and didn't have that hypoxic gasping feeling after a speed interval that you can get. 5:50 in the swimming world is nothing great but for me it's a major barrier to get below 6-flat.

Once you are "in shape" your HR zones shouldn't change very much over time.  Generally you loose about 1 bpm per year.  The purpose of zones is two fold -- first it allows you to train the correct energy system and address your limiters and second it ensures that you are able to recover (if you go all out all the time youre never going to be able to recover and gain any fitness). 

There are lots of ways to test for HR zones (by using field tests, using race data and just using general training data) and there is always a certan margin of error (even in a blood lactate test). 

Major empathy from me, too.  We were on concussion patrol with Fred last night so we had to wake him every 2 hours.  Kevin and I took turns with that.  Gordon came into our room 3 times (Yes, I said 3) as well.  Sleep deprivation because of night wakings can be the most painful thing EVER.  The entire next day your eyes burn and your head throbs.  Early bedtime for me tonight.    

**edited to add:  Yay for progress in the pool, Scott!  Keep it up.  

Sorry to hear about the concussion. I hope he's doing better.

LOL, I'm not in the appendage market.

I think for me it's been a combination of all the core work, fist drills and fin drills. If you can figure out your weakness and work it to death the form will come and the speed with it.

What happen to Fred that he was on concussion watch?

There must have been something in the universe last night - our 4 year old was up from 2-3am last night. She never wakes up.

Good job Scott - I will never get to under 6 for 400y.

Wow, it sounds like most of the parents in this group are sleep deprived.  LOL  

Gordon was chasing Fred around the house, and Fred's head hit the wall.  When I went to comfort him, he passed out.  He couldn't stand up and wanted to go to sleep.  Spent a few hours in the ER but all is good now.  He has to see the pediatrician tomorrow morning to get cleared for any sort of activity.  This wasn't the first time I spent the day in the ER (and won't be the last time, because I have 3 wild boys).      

He's in good company.  My brother got hit with a line drive today (there was a whole in the net when playing soft toss).  This is now his second concussion in 4 months. 

Oh jeez sorry you guys.  It is scary when that happens.  glad they are ok!

Ouch!!!!  I'm glad it had its shots and you were able to shake it off.  I'm sorry you had to deal with that.  You can report the dog if you want, but it would probably be the end of your relationship with your neighbor.    

Dogs scare me to death when I'm out running and riding.  You never know when they might attack.  Yes, I blame the owners and not the dogs.  Why are there unsupervised dogs running around?  I don't get it.  A couple weeks ago a runner was mauled and almost died on the running path in my hometown.  I won't be running on that path again.    

Ouch! Never been bit by a dog.  I've seen it happen, both a rottie and a pit.  Scary stuff.

Tempo intervals for me today.  My hunger is off the charts today.  I need to schedule a massage too.

Jen - glad to hear that your son is doing better.

Norma - x2 on the ouch. I have read a bunch of posts from people who bring anti-dog devices with them on rides and runs, such as air horns, mace etc. Not sure if anyone has thought of using those - or if anyone uses such devices.

Concussions are not to be trifled with. It is always prudent to monitor for soft signs of postconcussion syndrome and to perhaps have the person to be evaluated by a neuropsychologist for a screen and/or if symptoms persist.

In Texas we take guns with us. 

My poor brother bit down so hard when he was hit that he chipped his teeth and now needs to have them capped.  They're hoping the chip isn't so big that he'll need root canals as well.

Serious ouch.

Usually a good squirt to the face by a water bottle works.  I just don't understand people who let their dogs run loose.