Brian and the Tri Tarts Group - Full (Page 18)

Hey All

I had the best work out day.  My tempo went well, but my swim was AWESOME!  I only wish I could bottle the experience for next time.

Suzy

Good!  I think life is back to normal now.  I am all done moving except for going back to the old place and cleaning out the fridge and changing the drip pans and that kind of stuff and turning in the keys.  I am doing all that tomorrow.  Tonight, I am going home for my video conference for class then I am going to the GYM!!  I miss working out, I feel like a slouch.  I wanted to get up this AM and go, but I was so exhausted last night that I knew it wasn't going to happen.  Tonight, no excuses, I am going.   

SSMinnow - 2008-03-12 7:03 AM I have been reading about the benefits of drafting while swimming and I don't get it. When I am in the pool alone I seem to get things done (for the most part ), but add 5+ people and I feel like I am working against a force greater than my own. I know that is nothing compared to OWS. What gives?

I don't have an answer but I agree.  I have swam in lanes w/ others and I always feel like I"m working harder.  At my tri, when the guy went past me, it just seemed like I got a mouth full of water and i pulled harder and went nowhere fast.  I totally changed my form and brought my head up towards the front for a breath instead of the side sometimes b/c at least i could get clear of the water that way. 

Kristin

Nice job on your race.  It looks like your training really paid off.  What was the smartest thing you did on race day?  I always ask myself that question and bank it for next time!

What is everyone else up to this week?

Suzy

enders_shadow - 2008-03-17 8:29 AM I did it! I did it! I did it! 2:13:33 for the 1/2 mary! I'm so excited and if I wasn't a convert to HR training already, this pushed me over the edge! I usually train in the 11-11:30 range to stay in Z2, but I was able to do the whole half at 10:15 or less staying in low Z3. This is better than I hoped for! Thanks all, for advice & encouragement. The race report is up, but doesn't say much more than this.

GREAT job!  Do you feel like this is the most consistently you've trained?  I think a big reason for the gains associated with low HR training is that you feel good enough to keep training every day and that it just builds on itself so much.

Your hand crossing-over the centerline is a frequent culprit.  It's something you'll never notice on your own.  I recall early on, at master's, the coach recognized this (and I was getting some slight shoulder pain).  She had me 'widen' my hand entry.  At first, I felt I was really reaching wide, but she said it was dead on.  After awhile, it felt normal; and no more shoulder pain.

Try moving your hand-entry purposefully out to the point you think it's too far.  Keep that entry for 2-3 full sessions and see how the shoulder responds.  Having someone experienced on the deck checking would be a huge help.

I have a question about HR zones.  I'm figuring out the functions on my polar now and can use it for training...My HR runs mid 50-low 60 resting, it jumps fast with my runs.  Most runs I range in the 150-164 area.  That looks to be zone 4 for me but I don't feel like I'm working that hard.  So my question is 1.is this perhaps residual from being sick or 2. side effect of the maintenance inhalers or 3. did I miscalculate my original zones?

Any thoughts?

How did you calculate your zones?  I can't tell by looking at your log.  I used the Karvonen which requires you to know or estimate your RHR and Max HR.   Have you ever worn your HR to bed? or strapped it on for a half an hour and fallen asleep? MY RHR is different during that time.  Your Zone 1 and 2 seem really low to me.

I will say that inhalers did increase my HR fairly substantially when I was using it.  My normal 154 run would be in the 170s with no change in pace.

Yeah, I'd bet that's really wrong for you!  You're in better shape than the average person, ya know.  Maybe do an LT test? 

Be careful with the 220-age in determining max heart rate.  That formula works on average across a large population.  In reality a 40-year-old could have a MHR in the range of 150 to 200, not just due to fitness level, but genetics plays a role too.  In short, it's not a good way to determine HR training zones.

Use the LT Field Test protocol. This BT Article explains HR zones and the field test very well. You will need to do the run and bike seperately.  I did the bike LT test on Feb 19.

I determined my run LT on my last 1/2 marathon.  Remember that pretty graph on the last page of our mentor forum.  Basically I was "fine" as my HR approached the upper 160's.  When I went to 170, I knew there was no way I could hold that heart rate.  Thus, I use 169 as my running LTHR.

When I first started running I used the age calculation and then did a field test similar to the one Brian referenced. There was a big difference between the two results.  I know my HRmax and I now have a really good idea of my LTHR based on my half marathons and shorter races like 5-10Ks.  Get me over 174 and I know I won't be able to hold it for more than 15-20 minutes without having to slow down and feeling really rotten at the end.

Is your 4/5 10K an A race?  You might want to test yourself under those conditions and see where you land.  I bet you will be suprised.