Consistency Equals Success - CLOSED (Page 17)

MAF maximum aerobic function. The formula is 180-age=MAF + 5 if you have been running more that 2 years. For example I am 48 so my MAf is 180-48=132+5 since I have been running for more than 2 years or 137. The goal is for me to keep my heart rate below 137 during my training runs. The idea is go the first 90 days without going over MAF to build a stronger heart and building mileage. after 90 days start including speed work.
The idea is to get faster by going slower and running strictly at aerobic speed so that you become more efficient. As you become more efficient you start going at faster speeds while remaining under your MAF.
Caveat: Philip Maffetone's book does sprinkle in a dose of BS, and he came up with his formula while in the shower, no real science behind it. But as hokey as some of his stuff is, it works.
The Big Yellow Book of Endurance Training is the book.

45min on the treadmill, 8.36km. Started out slow then bumped the treadmill up in speed (slightly at each 5min) Had to take break halfway through but finished well.



Dan 13 16:12:08
Mitch 14 11:47:12
DaveL. 14 15:15:00
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

Just looked up kokoda ultra - it looks amazing, good luck!

30' on the bike followed by strength workout.

Dan 13 16:12:08
Mitch 15 12:17:12
DaveL. 14 15:15:00
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 2015-01-17 7:11 AM

It means that you run at a pace that adheres to your MAF target. As you tire, your HR goes up which means your pace has to drop to maintain MAF. Your pace improves as your fitness improves. Quite simple.

Spent an hour this morning on a training run with my tri group. 20 minute warmup, followed by 3 sets of 8 minute intervals and a cool down. I have a lingering blister on my foot from last week's marathon that was begging me to stop... hopefully it heals soon! Afterwards I ambitiously went outside for a bike ride. It's 40 degrees here in Wisconsin, but sadly it didn't feel like it. Pretty cold, but I stuck it out for 30 minutes. Total of 1:30 today.


Dan 13 16:12:08
Mitch 15 12:17:12
DaveL. 14 15:15:00
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 12 16:26:30
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

Thanks Dave! I"very been wanting to do it for few years now, it's a different experience for me, specially having 3 girls in my team!

Melissa, congratulations on completing your challenge! One blister is not bad after all that distance! I can't believe you 're doing so much so quickly after that!

Dan 13 16:12:08
Mitch 15 12:17:12
DaveL. 14 15:15:00
Dennis 14 14:10:00
Beth 13 13:10:00
Patrick 11 07:29:00
Joe 12 12:09:11
Gabe 11 18:14:45
Jackie 12 15:43:43
Jim 10 10:00:47
Seth 10 10:44:00
Melissa 12 16:26:30
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 3 01:29:38

Firs time doing SF ISLAGIAT with the video - did it last year duringToS without the vid. Would recommend the video.

Hard workout with a TSS of 166 and IF .92. Spent a lot of time pushing a big gear through the vide as it is a series of 4 uphill simulations - 15' x 20' x 20' x 8' with sprinting at the end.


http://www.trainerroad.com/cycling/rides/1501079-Sufferfest-ISLAGIA...

Dan 13 16:12:08
Mitch 15 12:17:12
DaveL. 14 15:15:00
Dennis 14 14:10:00
Beth 13 13:10:00
Patrick 11 07:29:00
Joe 113 14:05:11
Gabe 11 18:14:45
Jackie 12 15:43:43
Jim 10 10:00:47
Seth 10 10:44:00
Melissa 12 16:26:30
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 3 01:29:38


Edited by JoePetto 2015-01-17 2:43 PM

Sorry I've been a bit absent from the group. Apparently there's a 4 month sleep regression that is common in babies, and he seems to have got the memo... I've been managing to do parkrun consistently, and this morning ran/walked it. I was quite pleased to have managed the 5k in just over 34 minutes - that's a post pregnancy PB. I've also been swimming regularly. Still working on the cycling. Had a cycling date booked with my Dad for Wednesday and then realised I'd double booked myself. Hopefully we'll get it in this week. Still need to get the turbo set up - really have to get my butt into gear and just do it.

I've entered a sprint triathlon at the beginning of May which I'm really excited about. That race was our season opener 4 years in a row, and I know that I can finish it on no training, but I'm hoping to get enough done that I can at least get a sensible time. It's a pool swim, so at least I don't need to worry about squeezing into my websuit ;-)

Dan 13 16:12:08
Mitch 15 12:17:12
DaveL. 14 15:15:00
Dennis 14 14:10:00
Beth 13 13:10:00
Patrick 11 07:29:00
Joe 113 14:05:11
Gabe 11 18:14:45
Jackie 12 15:43:43
Jim 10 10:00:47
Seth 10 10:44:00
Melissa 12 16:26:30
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 8 07:25:46
Brian 7 09:45:00
Mark Z. 5 06:50:00
Kevin 2 01:00:00
Troy 2 00:60:25
Ellen 3 01:29:38

Gabe, the trip was fantastic, this time we really saw and experienced a lot! Now it's time to get serious about this ultra, time flies and I don't want to suffer too much...

Today: 1.5hr ride and 30mi run. It was HOT!


Dan 13 16:12:08 
Mitch 15 12:17:12 
DaveL. 14 15:15:00 
Dennis 14 14:10:00 
Beth 13 13:10:00 
Patrick 11 07:29:00 
Joe 113 14:05:11 
Gabe 11 18:14:45 
Jackie 12 15:43:43 
Jim 10 10:00:47 
Seth 10 10:44:00 
Melissa 12 16:26:30 
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 8 07:25:46 
Brian 7 09:45:00 
Mark Z. 7 08:50:00 
Kevin 2 01:00:00 
Troy 2 00:60:25 

Sat: 1:25 on the trainer with main set 2 X 10' @ Z4, 2 X 15' @ Z3.

Thanks for the feedback on MAF.

Joe: that Islagiatt looks like a really tough session.


Dan 14 17:37:08 
Mitch 15 12:17:12 
DaveL. 14 15:15:00 
Dennis 14 14:10:00 
Beth 13 13:10:00 
Patrick 11 07:29:00 
Joe 113 14:05:11 
Gabe 11 18:14:45 
Jackie 12 15:43:43 
Jim 10 10:00:47 
Seth 10 10:44:00 
Melissa 12 16:26:30 
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 8 07:25:46 
Brian 7 09:45:00 
Mark Z. 7 08:50:00 
Kevin 2 01:00:00 
Troy 2 00:60:25 


Edited by dcon 2015-01-17 6:10 PM

TR "Baxter" 1:30:00 as a brick with 15:00 treadmill run @ 8:00 pace (1.85 mi)

Dan 13 16:12:08
Mitch 15 12:17:12
DaveL. 14 15:15:00
Dennis 14 14:10:00
Beth 13 13:10:00
Patrick 11 07:29:00
Joe 113 14:05:11
Gabe 11 18:14:45
Jackie 12 15:43:43
Jim 10 10:00:47
Seth 10 10:44:00
Melissa 12 16:26:30
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. 8 09:34:00
Rachel 8 07:25:46
Brian 7 09:45:00
Mark Z. 7 08:50:00
Kevin 2 01:00:00
Troy 2 00:60:25

Resending to pick up Dave C's update... looks like we hit send at the same time.


Sat: 1:25 on the trainer with main set 2 X 10' @ Z4, 2 X 15' @ Z3.

Thanks for the feedback on MAF.

Joe: that Islagiatt looks like a really tough session.


Dan 14 17:37:08 
Mitch 15 12:17:12 
DaveL. 14 15:15:00 
Dennis 14 14:10:00 
Beth 13 13:10:00 
Patrick 11 07:29:00 
Joe 113 14:05:11 
Gabe 11 18:14:45 
Jackie 12 15:43:43 
Jim 10 10:00:47 
Seth 10 10:44:00 
Melissa 12 16:26:30 
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. 8 09:34:00 
Rachel 8 07:25:46 
Brian 7 09:45:00 
Mark Z. 7 08:50:00 
Kevin 2 01:00:00 
Troy 2 00:60:25 



Edited by dcon 2015-01-17 6:14 PM

Monster ride Joe!

90min on the trainer - Vennacher


Dan 14 17:37:08 
Mitch 15 12:17:12 
DaveL. 15 16:45:00 
Dennis 14 14:10:00 
Beth 13 13:10:00 
Patrick 11 07:29:00 
Joe 113 14:05:11 
Gabe 11 18:14:45 
Jackie 12 15:43:43 
Jim 10 10:00:47 
Seth 10 10:44:00 
Melissa 12 16:26:30 
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. 8 09:34:00 
Rachel 8 07:25:46 
Brian 7 09:45:00 
Mark Z. 7 08:50:00 
Kevin 2 01:00:00 
Troy 2 00:60:25 

Sun: in the pool for 1:15 (1650 meters)

Dan 15 18:52:08 
Mitch 15 12:17:12 
DaveL. 15 16:45:00 
Dennis 14 14:10:00 
Beth 13 13:10:00 
Patrick 11 07:29:00 
Joe 113 14:05:11 
Gabe 11 18:14:45 
Jackie 12 15:43:43 
Jim 10 10:00:47 
Seth 10 10:44:00 
Melissa 12 16:26:30 
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. 8 09:34:00 
Rachel 8 07:25:46 
Brian 7 09:45:00 
Mark Z. 7 08:50:00 
Kevin 2 01:00:00 
Troy 2 00:60:25 



Edited by dcon 2015-01-18 12:23 AM

An extra dose of misery today with The Hunted - held targets throughout but those sprints at the end were hard to keep up. Back to back SF rides produced back to back FTP PR's @10',20', 30' & 60'. The suffering of the ToS is now front and center - will keep this week at tempo and endurance paces so that I'm fresh for Saturday:

http://www.trainerroad.com/cycling/rides/1505820-Sufferfest-The-Hun...

Dan 15 18:52:08 
Mitch 15 12:17:12 
DaveL. 15 16:45:00 
Dennis 14 14:10:00 
Beth 13 13:10:00 
Patrick 11 07:29:00 
Joe 14 15:06:41
Gabe 11 18:14:45 
Jackie 12 15:43:43 
Jim 10 10:00:47 
Seth 10 10:44:00 
Melissa 12 16:26:30 
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. 8 09:34:00 
Rachel 8 07:25:46 
Brian 7 09:45:00 
Mark Z. 7 08:50:00 
Kevin 2 01:00:00 
Troy 2 00:60:25 

40 break through run on a hilly course was the plan yesterday - whats that I asked? so I set my treadmill to hill workout at 9:30m/m effort 10; which equated to each minute the incline went 3/0/4/0/5/0/6/0 repeat - after 15 mins I was ready to quit; at 30 I though I was going to pass out; at 40 I realized its all mental and that was the break through.

Tried to swim afterwards and my arms ached so bad, so cut it short at 800yds - surprised how much they are used in a hard run.

Dan 15 18:52:08
Mitch 15 12:17:12
DaveL. 15 16:45:00
Dennis 14 14:10:00
Beth 13 13:10:00
Patrick 11 07:29:00
Joe 14 15:06:41
Gabe 11 18:14:45
Jackie 12 15:43:43
Jim 10 10:00:47
Seth 10 10:44:00
Melissa 12 16:26:30
Mark H 7 5:41:00
Lisa 5 05:52:07
Scott 5 4:34:00
Kate 10 09:11:43
Todd 5 06:15:00
Dave C. 8 09:34:00
Rachel 8 07:25:46
Brian 7 09:45:00
Mark Z. 7 08:50:00
Kevin 2 01:00:00
Troy 2 00:60:25

Edited by markhodges1973 2015-01-18 12:08 PM

32min 5k Run - #MegsMiles
15 min swim
30 min Spin - 120 RPM spin-a-thon


Dan 15 18:52:08
Mitch 15 12:17:12
DaveL. 15 16:45:00
Dennis 14 14:10:00
Beth 13 13:10:00
Patrick 11 07:29:00
Joe 14 15:06:41
Gabe 11 18:14:45
Jackie 12 15:43:43
Jim 10 10:00:47
Seth 10 10:44:00
Melissa 12 16:26:30
Mark H 7 5:41:00
Lisa 5 05:52:07
Scott 5 4:34:00
Kate 10 09:11:43
Todd 5 06:15:00
Dave C. 8 09:34:00
Rachel 8 07:25:46
Brian 8 11:00:00
Mark Z. 7 08:50:00
Kevin 2 01:00:00
Troy 2 00:60:25


Edited by pvfd304 2015-01-18 2:13 PM

Hi Everybody,

After a 2 week stint on the DL with shingles. Got an easy 40 min run/walk in yesterday - back on track I go.


Dan 15 18:52:08
Mitch 15 12:17:12
DaveL. 15 16:45:00
Dennis 14 14:10:00
Beth 13 13:10:00
Patrick 11 07:29:00
Joe 14 15:06:41
Gabe 11 18:14:45
Jackie 12 15:43:43
Jim 10 10:00:47
Seth 10 10:44:00
Melissa 12 16:26:30
Mark H 7 5:41:00
Lisa 5 05:52:07
Scott 5 4:34:00
Kate 10 09:11:43
Todd 5 06:15:00
Dave C. 8 09:34:00
Rachel 8 07:25:46
Brian 8 11:00:00
Mark Z. 7 08:50:00
Kevin 3 01:40:00
Troy 2 00:60:25

Edited by microdoc 2015-01-18 2:28 PM

Shingles! Get well soon ... that can't be fun

Started the day with an hour swim with the tri team -- lots of drills and a bit of time to swim laps. Also jumped on the trainer during the Packer game for some cadence intervals, another hour there. 2:00 on the day.

Dan 15 18:52:08
Mitch 15 12:17:12
DaveL. 15 16:45:00
Dennis 14 14:10:00
Beth 13 13:10:00
Patrick 11 07:29:00
Joe 14 15:06:41
Gabe 11 18:14:45
Jackie 12 15:43:43
Jim 10 10:00:47
Seth 10 10:44:00
Melissa 13 18:26:30
Mark H 7 5:41:00
Lisa 5 05:52:07
Scott 5 4:34:00
Kate 10 09:11:43
Todd 5 06:15:00
Dave C. 8 09:34:00
Rachel 8 07:25:46
Brian 8 11:00:00
Mark Z. 7 08:50:00
Kevin 3 01:40:00
Troy 2 00:60:25

@ Jackie, James, and Gabe-Thank you!

I had an awesome race today and really had a great day, before, during, and after the race. I managed a sub 2hr Half and PR'd with a 1:56:30. I generated a race report and can't seem to find it so I may need to do it again.









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