Consistency Equals Success - CLOSED (Page 16)

Finally back home! This morning went for 12k run, maybe the consistency will get better now.


Dan 11 13:00:45
Mitch 12 09:30:00
DaveL. 12 13:30:00
Dennis 12 13:05:00
Beth 12 12:10:00
Patrick 10 06:29:00
Joe 8 08:34:11
Gabe 09 15:04:15
Jackie 10 14:46:05
Jim 9 09:11:20
Seth 10 10:44:00
Melissa 9 12:11:53
Lisa 5 05:52:07
Scott 5 4:34:00
Kate 10 09:11:43
Todd 5 06:15:00
Dave C. 6 06:49:00
Rachel 4 03:51:26
Brian 5 07:15:00
Mark Z. 4 03:20:00
Kevin 2 01:00:00
Troy 2 00:60:25

Adding a run (51:23 for 9.27 km - included 2 X 1 mile @ 7:30 pace) and 65 minutes swimming (1500 meters)

Dan 12 14:57:08
Mitch 12 09:30:00
DaveL. 12 13:30:00
Dennis 12 13:05:00
Beth 12 12:10:00
Patrick 10 06:29:00
Joe 8 08:34:11
Gabe 09 15:04:15
Jackie 10 14:46:05
Jim 9 09:11:20
Seth 10 10:44:00
Melissa 9 12:11:53
Lisa 5 05:52:07
Scott 5 4:34:00
Kate 10 09:11:43
Todd 5 06:15:00
Dave C. 6 06:49:00
Rachel 4 03:51:26
Brian 5 07:15:00
Mark Z. 4 03:20:00
Kevin 2 01:00:00
Troy 2 00:60:25


Edited by dcon 2015-01-15 5:31 PM

To those who responded to my earlier question: thank you!
I biked on Tuesday, taking it easy, and it went well. Also it just felt good getting back into it. Hoping to be back with my program next week.
Adding Tuesday's plus today's bike below.

Dan 12 14:57:08
Mitch 12 09:30:00
DaveL. 12 13:30:00
Dennis 12 13:05:00
Beth 12 12:10:00
Patrick 10 06:29:00
Joe 8 08:34:11
Gabe 09 15:04:15
Jackie 10 14:46:05
Jim 9 09:11:20
Seth 10 10:44:00
Melissa 9 12:11:53
Lisa 5 05:52:07
Scott 5 4:34:00
Kate 10 09:11:43
Todd 5 06:15:00
Dave C. 6 06:49:00
Rachel 4 03:51:26
Brian 5 07:15:00
Mark Z. 4 03:20:00
Kevin 2 01:00:00
Troy 2 00:60:25
Ellen 2 00:51:28

45 min spin bike

Dan 12 14:57:08
Mitch 12 09:30:00
DaveL. 12 13:30:00
Dennis 12 13:05:00
Beth 12 12:10:00
Patrick 10 06:29:00
Joe 8 08:34:11
Gabe 09 15:04:15
Jackie 10 14:46:05
Jim 9 09:11:20
Seth 10 10:44:00
Melissa 9 12:11:53
Lisa 5 05:52:07
Scott 5 4:34:00
Kate 10 09:11:43
Todd 5 06:15:00
Dave C. 6 06:49:00
Rachel 4 03:51:26
Brian 6 08:00:00
Mark Z. 4 03:20:00
Kevin 2 01:00:00
Troy 2 00:60:25
Ellen 2 00:51:28

I'm back from the tundra of Buffalo - Weds wake up temp -11. Got in two treadmill workouts at the Hampton Inn and a quick ride this evening. Could not find a healthy meal in the entire city. Very friendly people and cold beer made up for it.

Dan 12 14:57:08
Mitch 12 09:30:00
DaveL. 12 13:30:00
Dennis 12 13:05:00
Beth 12 12:10:00
Patrick 10 06:29:00
Joe 11 11:34:11
Gabe 09 15:04:15
Jackie 10 14:46:05
Jim 9 09:11:20
Seth 10 10:44:00
Melissa 9 12:11:53
Lisa 5 05:52:07
Scott 5 4:34:00
Kate 10 09:11:43
Todd 5 06:15:00
Dave C. 6 06:49:00
Rachel 4 03:51:26
Brian 6 08:00:00
Mark Z. 4 03:20:00
Kevin 2 01:00:00
Troy 2 00:60:25
Ellen 2 00:51:28

60min on the trainer

Dan 12 14:57:08
Mitch 12 09:30:00
DaveL. 13 14:30:00
Dennis 12 13:05:00
Beth 12 12:10:00
Patrick 10 06:29:00
Joe 11 11:34:11
Gabe 09 15:04:15
Jackie 10 14:46:05
Jim 9 09:11:20
Seth 10 10:44:00
Melissa 9 12:11:53
Lisa 5 05:52:07
Scott 5 4:34:00
Kate 10 09:11:43
Todd 5 06:15:00
Dave C. 6 06:49:00
Rachel 4 03:51:26
Brian 6 08:00:00
Mark Z. 4 03:20:00
Kevin 2 01:00:00
Troy 2 00:60:25
Ellen 2 00:51:28

Edited by DaveL 2015-01-15 8:29 PM

Legs too tired this morning for the tough cycling workout planned. Me too tired tonight to push myself. Settled for easy spin for 30 minutes to keep my cycling streak going.

Dan 12 14:57:08
Mitch 13 10:00:00
DaveL. 13 14:30:00
Dennis 12 13:05:00
Beth 12 12:10:00
Patrick 10 06:29:00
Joe 11 11:34:11
Gabe 09 15:04:15
Jackie 10 14:46:05
Jim 9 09:11:20
Seth 10 10:44:00
Melissa 9 12:11:53
Lisa 5 05:52:07
Scott 5 4:34:00
Kate 10 09:11:43
Todd 5 06:15:00
Dave C. 6 06:49:00
Rachel 4 03:51:26
Brian 6 08:00:00
Mark Z. 4 03:20:00
Kevin 2 01:00:00
Troy 2 00:60:25
Ellen 2 00:51:28

Adding yesterdays and todays swim session. I have a half marathon coming up on Sunday so tomorrow will be a rest day, no swimming, no bike and definitely no running!! I will post race results here on Sunday after the race. I have hopes and dreams of sub 2hr finish time but I don't think I improved enough in the last couple of months due to a couple of battles with tendentious in the Achilles. We shall see on Sunday!



Dan 12 14:57:08
Mitch 13 10:00:00
DaveL. 13 14:30:00
Dennis 14 14:10:00
Beth 12 12:10:00
Patrick 10 06:29:00
Joe 11 11:34:11
Gabe 09 15:04:15
Jackie 10 14:46:05
Jim 9 09:11:20
Seth 10 10:44:00
Melissa 9 12:11:53
Lisa 5 05:52:07
Scott 5 4:34:00
Kate 10 09:11:43
Todd 5 06:15:00
Dave C. 6 06:49:00
Rachel 4 03:51:26
Brian 6 08:00:00
Mark Z. 4 03:20:00
Kevin 2 01:00:00
Troy 2 00:60:25
Ellen 2 00:51:28

Made it through 35' of Downward Spiral - have to travel for biz today, but I could feel the body tire in a bad way which indicated to me that my exhaustion from traveling and fighting sickness had taken its toll. Have to know when to retreat to fight another day.



Dan 12 14:57:08
Mitch 13 10:00:00
DaveL. 13 14:30:00
Dennis 14 14:10:00
Beth 12 12:10:00
Patrick 10 06:29:00
Joe 12 12:09:11
Gabe 09 15:04:15
Jackie 10 14:46:05
Jim 9 09:11:20
Seth 10 10:44:00
Melissa 9 12:11:53
Lisa 5 05:52:07
Scott 5 4:34:00
Kate 10 09:11:43
Todd 5 06:15:00
Dave C. 6 06:49:00
Rachel 4 03:51:26
Brian 6 08:00:00
Mark Z. 4 03:20:00
Kevin 2 01:00:00
Troy 2 00:60:25
Ellen 2 00:51:28

Finally time to update last two weeks; missed two days travelling to FL and hotel had no gym :-(.

I read the whole forum and wow, think I should get a bonus point for that - very active indeed! In answer to some of the questions here's my 2c.:
@Seth - I have used the BT HIM 20 beginner plan two years running; I safely competed training and raced in 6:00 then 5:40 following year.Like Joe said its heavy on swimming. I like it so much I bought the silver intermediate for a 5hr goal
@Beth - I too use MAF for my running; at the start of the season my runs are at 12:30m/n but by the end of the season I can run 8:30m/m for same HR. key is patience and perseverance.
@The Men - My RHR is 54 and my doctor flags irregularities in my rhythm each year; the cardiologist said I am fine and not to come back unless I have other symptoms like dizziness.
@The TR contingent - other than using TR as an ANT+ 'dashboard' only, can I 'customize' TR to follow my existing BT training plans/workouts? or do I have to follow one of theirs that closely matches my workout?

Dan 12 14:57:08
Mitch 13 10:00:00
DaveL. 13 14:30:00
Dennis 14 14:10:00
Beth 12 12:10:00
Patrick 10 06:29:00
Joe 12 12:09:11
Gabe 09 15:04:15
Jackie 10 14:46:05
Jim 9 09:11:20
Seth 10 10:44:00
Melissa 9 12:11:53
Mark H 6 5:01:00
Lisa 5 05:52:07
Scott 5 4:34:00
Kate 10 09:11:43
Todd 5 06:15:00
Dave C. 6 06:49:00
Rachel 4 03:51:26
Brian 6 08:00:00
Mark Z. 4 03:20:00
Kevin 2 01:00:00
Troy 2 00:60:25
Ellen 2 00:51:28

Edited by markhodges1973 2015-01-16 1:36 PM

1 hour spin class last night. This is going to be a beautiful weekend with temps in the 60s. I'm so excited to get outside.

I have found 1 serious drawback to all this consistency: Laundry. I don't have enough work out clothes to make it through a whole week without doing laundry. I don't have time to do all that laundry and work and workout during the week. Guess who's going to academy...again.

Dan 12 14:57:08
Mitch 13 10:00:00
DaveL. 13 14:30:00
Dennis 14 14:10:00
Beth 13 13:10:00
Patrick 11 07:29:00
Joe 12 12:09:11
Gabe 09 15:04:15
Jackie 10 14:46:05
Jim 9 09:11:20
Seth 10 10:44:00
Melissa 9 12:11:53
Mark H 6 5:01:00
Lisa 5 05:52:07
Scott 5 4:34:00
Kate 10 09:11:43
Todd 5 06:15:00
Dave C. 6 06:49:00
Rachel 4 03:51:26
Brian 6 08:00:00
Mark Z. 4 03:20:00
Kevin 2 01:00:00
Troy 2 00:60:25
Ellen 2 00:51:28

Edited by Sillygal 2015-01-16 1:20 PM

1-hour Sufferfest: Fight Club. My 5-year old daughter joined me for the second half of the video by pretending to ride on her bicycle with training wheels. Great motivation.

Dan 12 14:57:08
Mitch 13 10:00:00
DaveL. 13 14:30:00
Dennis 14 14:10:00
Beth 13 13:10:00
Patrick 11 07:29:00
Joe 12 12:09:11
Gabe 09 15:04:15
Jackie 10 14:46:05
Jim 9 09:11:20
Seth 10 10:44:00
Melissa 9 12:11:53
Lisa 5 05:52:07
Scott 5 4:34:00
Kate 10 09:11:43
Todd 5 06:15:00
Dave C. 6 06:49:00
Rachel 4 03:51:26
Brian 6 08:00:00
Mark Z. 4 03:20:00
Kevin 2 01:00:00
Troy 2 00:60:25
Ellen 2 00:51:28

Edited by cassowary 2015-01-16 1:23 PM

adding me back in; Patrick and Beth correct too.

Dan 12 14:57:08
Mitch 13 10:00:00
DaveL. 13 14:30:00
Dennis 14 14:10:00
Beth 13 13:10:00
Patrick 11 07:29:00
Joe 12 12:09:11
Gabe 09 15:04:15
Jackie 10 14:46:05
Jim 9 09:11:20
Seth 10 10:44:00
Melissa 9 12:11:53
Mark H 6 5:01:00
Lisa 5 05:52:07
Scott 5 4:34:00
Kate 10 09:11:43
Todd 5 06:15:00
Dave C. 6 06:49:00
Rachel 4 03:51:26
Brian 6 08:00:00
Mark Z. 4 03:20:00
Kevin 2 01:00:00
Troy 2 00:60:25
Ellen 2 00:51:28

Edited by markhodges1973 2015-01-16 1:41 PM

Ignore the TR questions - I read the web site (helps!) and saw 'workout creator'!

Mark.

You can build you own work out if you really need to be specific but there are almost 750 work outs in the "system" you can also narrow your choices down by time or type - Endurance, V02 max, tempo ++++++.

Lee/Jackson Day Tri Training

15 min Swim
60 min Ride
30 min Run

Dan 12 14:57:08
Mitch 13 10:00:00
DaveL. 13 14:30:00
Dennis 14 14:10:00
Beth 13 13:10:00
Patrick 11 07:29:00
Joe 12 12:09:11
Gabe 09 15:04:15
Jackie 10 14:46:05
Jim 9 09:11:20
Seth 10 10:44:00
Melissa 9 12:11:53
Mark H 6 5:01:00
Lisa 5 05:52:07
Scott 5 4:34:00
Kate 10 09:11:43
Todd 5 06:15:00
Dave C. 6 06:49:00
Rachel 4 03:51:26
Brian 7 09:45:00
Mark Z. 4 03:20:00
Kevin 2 01:00:00
Troy 2 00:60:25
Ellen 2 00:51:28

Edited by pvfd304 2015-01-16 3:08 PM

49:27 on the drainer "The Wretched".

Dennis- Good luck on Sunday. You can run fast because you have a "Super" sized heart.


Dan 12 14:57:08
Mitch 13 10:00:00
DaveL. 13 14:30:00
Dennis 14 14:10:00
Beth 13 13:10:00
Patrick 11 07:29:00
Joe 12 12:09:11
Gabe 09 15:04:15
Jackie 10 14:46:05
Jim 10 10:00:47
Seth 10 10:44:00
Melissa 9 12:11:53
Mark H 6 5:01:00
Lisa 5 05:52:07
Scott 5 4:34:00
Kate 10 09:11:43
Todd 5 06:15:00
Dave C. 6 06:49:00
Rachel 4 03:51:26
Brian 7 09:45:00
Mark Z. 4 03:20:00
Kevin 2 01:00:00
Troy 2 00:60:25
Ellen 2 00:51:28

Edited by JBacarella 2015-01-16 5:42 PM

TR Mount Field 1:00:00

Dan 12 14:57:08
Mitch 13 10:00:00
DaveL. 13 14:30:00
Dennis 14 14:10:00
Beth 13 13:10:00
Patrick 11 07:29:00
Joe 12 12:09:11
Gabe 09 15:04:15
Jackie 10 14:46:05
Jim 10 10:00:47
Seth 10 10:44:00
Melissa 9 12:11:53
Mark H 6 5:01:00
Lisa 5 05:52:07
Scott 5 4:34:00
Kate 10 09:11:43
Todd 5 06:15:00
Dave C. 7 07:49:00
Rachel 4 03:51:26
Brian 7 09:45:00
Mark Z. 4 03:20:00
Kevin 2 01:00:00
Troy 2 00:60:25
Ellen 2 00:51:28

3.5hr run/walk on the trail in preparation for the Kokoda ultra.

Dan 12 14:57:08
Mitch 13 10:00:00
DaveL. 13 14:30:00
Dennis 14 14:10:00
Beth 13 13:10:00
Patrick 11 07:29:00
Joe 12 12:09:11
Gabe 09 15:04:15
Jackie 10 14:46:05
Jim 10 10:00:47
Seth 10 10:44:00
Melissa 9 12:11:53
Mark H 6 5:01:00
Lisa 5 05:52:07
Scott 5 4:34:00
Kate 10 09:11:43
Todd 5 06:15:00
Dave C. 7 07:49:00
Rachel 4 03:51:26
Brian 7 09:45:00
Mark Z. 5 06:50:00
Kevin 2 01:00:00
Troy 2 00:60:25
Ellen 2 00:51:28

Two days of training to update! Thursday I swam for 35 minutes and went on a short 40 minute training run with my tri group for a total of 1 hour and 15 minutes. Today I ran for 59:37 (7 miles) and then hopped in the pool for a 30 minute workout, which amounts to 1:29:37. A total of 2:44:37 over two days. When I got to the pool today, a D-I college team in town for a meet was finishing up practice... that was a bit humbling


Dan 12 14:57:08
Mitch 13 10:00:00
DaveL. 13 14:30:00
Dennis 14 14:10:00
Beth 13 13:10:00
Patrick 11 07:29:00
Joe 12 12:09:11
Gabe 09 15:04:15
Jackie 10 14:46:05
Jim 10 10:00:47
Seth 10 10:44:00
Melissa 11 14:56:30
Mark H 6 5:01:00
Lisa 5 05:52:07
Scott 5 4:34:00
Kate 10 09:11:43
Todd 5 06:15:00
Dave C. 7 07:49:00
Rachel 4 03:51:26
Brian 7 09:45:00
Mark Z. 5 06:50:00
Kevin 2 01:00:00
Troy 2 00:60:25
Ellen 2 00:51:28

Rinse them out in the shower. You do shower, right? They should dry by the time you need to use them again.

Dennis, I'm guessing you're doing the Houston Half. Have a great race, whichever one it is!

Yesterday fast (for me) run for 8 miles. Today stretch out swim to relax muscles. Tomorrow, my first ever 30K. I've run that far before, just never in an event at that distance. Red clay and hilly. We shall see how it goes. Should be 34 degrees at start time.

Dan 12 14:57:08
Mitch 13 10:00:00
DaveL. 13 14:30:00
Dennis 14 14:10:00
Beth 13 13:10:00
Patrick 11 07:29:00
Joe 12 12:09:11
Gabe 09 15:04:15
Jackie 12 15:43:43
Jim 10 10:00:47
Seth 10 10:44:00
Melissa 11 14:56:30
Mark H 6 5:01:00
Lisa 5 05:52:07
Scott 5 4:34:00
Kate 10 09:11:43
Todd 5 06:15:00
Dave C. 7 07:49:00
Rachel 4 03:51:26
Brian 7 09:45:00
Mark Z. 5 06:50:00
Kevin 2 01:00:00
Troy 2 00:60:25
Ellen 2 00:51:28

Swam at lunch and 1st half of Trainerroad Lamarck this evening. Evening workouts on bike don't go well for me...cramp in my calf shut me down. Think I do better on empty stomach.

Dan 12 14:57:08
Mitch 14 11:47:12
DaveL. 13 14:30:00
Dennis 14 14:10:00
Beth 13 13:10:00
Patrick 11 07:29:00
Joe 12 12:09:11
Gabe 09 15:04:15
Jackie 12 15:43:43
Jim 10 10:00:47
Seth 10 10:44:00
Melissa 11 14:56:30
Mark H 6 5:01:00
Lisa 5 05:52:07
Scott 5 4:34:00
Kate 10 09:11:43
Todd 5 06:15:00
Dave C. 7 07:49:00
Rachel 4 03:51:26
Brian 7 09:45:00
Mark Z. 5 06:50:00
Kevin 2 01:00:00
Troy 2 00:60:25
Ellen 2 00:51:28

Edited by trisuppo 2015-01-16 8:30 PM

update for Friday: 30 minutes (5.4km) on the treadmill at the health club and then 45 minutes in the pool (1 km)

Good luck to Dennis and Jackie!!



Dan 13 16:12:08
Mitch 14 11:47:12
DaveL. 13 14:30:00
Dennis 14 14:10:00
Beth 13 13:10:00
Patrick 11 07:29:00
Joe 12 12:09:11
Gabe 09 15:04:15
Jackie 12 15:43:43
Jim 10 10:00:47
Seth 10 10:44:00
Melissa 11 14:56:30
Mark H 6 5:01:00
Lisa 5 05:52:07
Scott 5 4:34:00
Kate 10 09:11:43
Todd 5 06:15:00
Dave C. 7 07:49:00
Rachel 4 03:51:26
Brian 7 09:45:00
Mark Z. 5 06:50:00
Kevin 2 01:00:00
Troy 2 00:60:25
Ellen 2 00:51:28


Edited by dcon 2015-01-16 8:37 PM

Can you explain what MAF for running means? I know it refers to Maffetone and can guess that it involves some kind of benchmarking since you provide a pace for the same HR. Do you get that much variance every year and if so are you taking a couple months off?