Big Steve's Group (Year Two) - CLOSED (Page 18)

Ugh... For most of us folks out West, couldn't really care less about either team... especially sick and tired of the whole NY/Boston deal.  If it couldn't be the Seahawks, I wanted the Niners.

But it is the Super Bowl, I'll make my decision as to who I am rooting for sometime in the second quarter after I've had a couple IPA's

Went for my first outdoor ride of the year today. It started out good around 40 degrees then got windy and cold. I ended up with 30 miles.

As for the Super Bowl I want a good game with New York winning at the end by 3. I 'm not a Pat's fan at all. But I also am not a big Giants fan, so lets just hope it's a shootout and I will be happy.

Great job Kathy... awesome!!!  Way to start 2012!!!

Since I'm doing nothing tomorrow, except eat, drink beer and watch football, I put in a swim (1900 yds) / run (3.02 miles) brick today.  This week's totals:

My totals for the week:

2nd place great Race Kathy!!!

Question for everyone, there is a garmin 310xt for sell in the classifieds and he wants me to pay through paypal. I am a little nervous doing this. Has anyone purchased something from someone like this?Any issues? The main thing is am I protected if I don't get the watch, I checked paypal and it seems to protect me as the buyer. But its through a individual not comercial based sells. Anyways thanks for the help.

First hour intervals @ 239 average watts, 704 max watts, 135 average heart rate, 157 max heart rate and 19.04 MPH.

Half hour recovery at 167 average watts, 190 max watts, 118 average heart rate, 142 max heart rate and 16.1 mph.

Totals 27.19 miles, 1:30, 215 average watts, 129 average heart rate.

I'm retooling my workout schedule again. I've been doing 3 weeks on followed by a recovery week and it's just not working. Week one ends up being my worst week by far. So I had kept descreasing volume on the recovery week. Then I kept reducing intensity. I went to do my long ride Sunday and felt worst then ever.

So my next attempt is to get in recovery days every week. Then on the "recovery" week I'm going to take out intervals and tempo but keep some of the zone two work and lower the volume back below the most recent week one but not as far down as I have been.

I posted in the main forum about my results with recovery weeks and got some good feedback as I was at a loss for how to address this. So we'll se how it goes.

Just caught up on many of your posts....   2nd place in the 1st race and 10lbs lost in a month.  Wow, that is awesome progress guys, great job!!!!!

My week was effected by travel (AGAIN) but 6 hrs isn't too bad considering.   I saw my sister on Saturday who asked if I wanted to run a 5k with her and a friend on Sunday.  I got her into running shortly after I took up Tri's.  With 1/2 a mile to go in the race she actually caught up to me, which was an amazing feeling.  I didn't set any records (27 minutes flat) but it was great to do a race with family.  Yesterday I watched the beginning of the Super Bowl on the trainer.  Did the Timberman course which is incredibly hilly in the begging.  Managed to only get in 20 miles by the half, but considering the hills and the 5k race in the morning I was OK with that.

One more week of crazy travel  (famous last words) and I should be able to really crank out some volume.  Can't wait!

Kind of an easy week. Getting fully recovered from being sick and done traveling for the time being. Back on the horse baby!

Sorry folks for not posting a summary yet.  Away on the road and crazy busy.  Should have some downtown tomorrow at the airport before the next stop.

Had a great run this morning in Miami...well kind of great except for the fact that it was pitch black out @ 6 AM, it was raining, I picked a puddle and sand filled path and I packed the wrong sneakers... that all made it very interesting as my running colleague chose to go at a 7:30 pace.  So I completed the 4 mile run in about the same time as the 5k I ran Sunday.

Started out with 3 mile run this morning heart rate 120. Followed by a 1500 y swim. Then hit the trainer tonight for a ride. I read about a strength exercise on the bike. It said to spin big gears at a lower rpm. I went for an hour with a 52 rpm avg 114 heart rate avg 194 power avg for 17.5 miles. My legs felt great at that rpm, and with that low of a heart rate I am going to have to do a brick with that rpm to see if my running legs like the slower rpm on the bike.

Yesterday was 3500 yards in the pool followed by a 7 mile run. One warm up and cool down with a 5 mile tempo in the middle.

Today was 90 minutes on the trainer. First 45 low zone 1 and last 45 recovery.

You all are making me feel like a slacker this week.  Sunday is the big day for my marathon so I have a right to be slacking right now, don't I?

However, I haven't been slacking on food.  Need to really stop watching the food that is going in my mouth and more of the value of the food I am eating.

Hello,

Finally finished the examinations, so I have now time for training. The examinations aren't good for my condition. So I may start back from zero.

I bought also a bike so I don't have to train on the road with my MTB.

Can't wait to hear a report on your mary!

5 miles at lunch today. Goal was to be as consistent as I could and tried to stay in zone 1 or 2. According to my Global Trainer my miles were:

10:31, 10:03, 10:04, 10:12 and 9:18.

I felt great on my last mile so I figured I'd give it a little extra.

So question about zones and running. I see some of you guys post HR's on your runs and I think I'm either a bit out of shape or doing it wrong. My Avg HR was 156 with a peak of 176 but I felt like I could have done that pace all day. Am I out of shape? Or am I still running too hard even though I feel like I'm wasting my time running so slow? I guess what I need is for those of you versed in HR Zone Training is for you to explain it like I'm 5. Please.

Thanks Guys!

It all depends on what your max heart rate is, how old you are, what type of run you're doing, etc.

I usually try to do ten minutes on the elliptical at a really slow rate to warm up. I'll do it at 100 watts which is super slow effort. It does open up my capillaries and lungs however. When I'm done I my brow is clammy, I'm not sweating at all. That type of effort.

No matter the run my first mile is on the slower side. I'll run something around a 9:45-10:15 first mile and if I did the elliptical first my heart rate will be in the 130-135 range. If I didn't I might run the first half in the 160's but I'm not concerned about it. That's just part of getting loose and not indicative of effort. Heart rate becomes a better predictor of effort after 20 minutes.

So after that mile if I'm doing a tempo run I try to find a pace that will keep me in the mid 150's for most of the run. This is generally in the 8:10-8:30 range depending on the topology. I will let myself go into the mid 160's on hills.

For my long runs I try to find a pace that will put me in the mid 140's for heart rate. Generally this is in the 9-9:30 range. Over the course of 15 miles this will sneak up into the low 150's on average and I'm comfortable with that. I also tend to pick up the pace as time goes on. So the last 15 miles I did my first mile was 10:10, the next three 9:05-9:17 and then 8:38 to 8:56 up until three miles left. With three left I tend to pick it up if I have it in me. So I went 8:28, 8:08 and 7:55 but my heart rate which had been in the 145-152 average for all the previous miles was now 155, 157 and 164. I don't do this every time but on days I feel good it's fun to push it at the end.

On my slow days I'll just run in the low 140's for the duration. Usually in the 9:30-10 range.

Recovery I'll run anywhere from 115-130 range and it's 10:30-12.

This will vary slightly for everybody and you need to find out what's right for you.

However if you feel your heart rate is too high for your speed what I recommend is more base training. Get in more and more mile with your heart rate consistently in the middle of zone 2. For me that's the 140-145 range. I spent 4 months straight last spring where I never went out of that range to build up my aerobic zone.

Hope this helps a little.