Big Steve's Group (Year Two) - CLOSED (Page 19)

It's pretty normal. If I don't warm up before a training ride/run I always treat the first mile of a run or 3 miles of a ride as that warm up. What I prefer to do is 10 minutes on the elliptical at a super slow pace just get the blood flowing.

On race day your warm up really depends on the length of the race. For a 5k I would go out and run 1-2 miles before but I would keep my heart rate in the 120's. For a 10 probably a mile. For a half marathon I'd maybe do a brisk walk for 5 minutes.

For Tri's going for a ten minute bike at super low intensity and high rpm is the best. Then a slow warm up swim for the upper body. Again longer the race the shorter the warm up.

Very envious on the 910. Would love to get one but considering the coin I've put out the last year it's not in the cards.

Today was one of those long view vs short view days. My legs just didn't have the push in them I would have liked. I was supposed to do 15 miles and did 11.6. I had been doing most of my long runs at about 8:55-9:05 pace and 149-150 average heart rate but I didn't have that in me. The pace today was 9:26 but the heart rate was only 139.

So short term today wasn't the best day.

I was looking through my logs and I found a run from late September on a similar route where I remember thinking I crushed it and I ran at 9:27 pace and 145 heart rate for 13 miles.

So long term my worst day in a long time is better than my best day from not too long ago.

Have to keep positive vibes and perspective.

That's awesome brother! I love the vibes. Feeling the flow. Feeling it. Feeling it.

That is one of the things my old running coach used to call "Character building days". Interesting thing I heard the other day on a podcast interview with Arnold Schwartzenegger where he dicussed the mental aspect of training and bodybuilding and how he applied it to every aspect of his career. He talked about long term and short term goals that when acheived are his long term goals. He also discussed using the short term goals to visualize what he wanted his body to look like and he would focus on that and it allowed him to push past pain barriers and progress quicker. It was awesome. It totally pumped me up when I was riding last night. I'm a sucker for a good rah rah speech.

I was looking at getting a Garmin last year and right when I was looking the Schwaggle of the day was a Timex Global Trainer with the HR monitor for $165! Me and a few of my homies picked them up. Total steal.

Ran 6.04 miles at lunch and averaged 10:49 mn/mile. I walked the last .25 to cool down and I'm sure that killed my average. Felt good until the last mile when I stopped to put my shirt back on (it's like 75 degrees here) and when I started running again the "tear drop" or inner portion of my quads felt like I was tearing them apart. They are super sore right now and stiff. Did I just run too much?

On the plus side my heart rate was much lower today. Through the first 4 miles my mile times were 10:11, 9:40, 9:31, 9:33 and my avg heart rate was 141 which is significantly lower than it has been recently. I guess that's good right?

That's awesome! Great job keep it up.

I had that with my calves last weekend after a 7 mile run, much slower than you, trying to keep my HR below 136 to build that base. The last half mile my legs felt a little stiff so I picked up the pace considerably, which felt really good, but after, my calves were extremely tight! I was afraid the whole night I was going to move wrong and cramp up. by the end of the next day they felt fine? Hopefully yours will do the same.

Keep up the good work!

Rode 1:30 on the trainer this morning. The goal was good form with high cadence. 25.83 miles, 17.22 MPH, 118 average heart rate, 129 max heart rate, 188 average watts, 218 max watts and 102 average cadence.

Week is done. Swim and bike were about what I planned. I had to cut my running volume and intensity a bit as I felt pretty beat up. Week one after recovery week blues again. I'm going to try and mix things up the next two weeks to not be as beat up by cutting my intensity on my long runs just a notch and cutting the time I do intervals on a little bit as well. Then not go as low intensity on my recovery week. I wish I had the coin to pay for a coach to work it out for me but I'll keep tinkering and figure it out eventually.

Hey everyone.  Sorry about missing the weekly summary.  Had a week from hell on the road!   Next two weeks should be much smoother. 

Tried to make up a bit for the low volume this week with a long group computer trainer ride at my coach's place.  Did bout 75 miles in 3 and half hours. Captain America and half of Thor got us through it.  Don't have the exact details until he sends me the files later.

In case you haven't heard, Lance Armstrong is back in Tri's and is doing the Ironman 70.3 in Panama tomorrow.  I'm really curious to see how well he does.  Should be interesting. 

Hope everyone is doing great!

Put in a swim/run brick today to make up for missed workout due to work and my son's basketball this week.  Only two more weeks until my HIM training plan starts! This week's totals:

- Ron

Went for a 6 miole run today to enjoy the warth we are having right now. Felt great, kept the heart rate under 145 for most of the run. Until I went up the big hill and I didn't want to walk it so I just let it do its thing. Overall good endurance building run. Here are my weekly totals.

Yea, I enjoyed our warmth today also..... starting temp was 17with a 16-23 wind. felt good, but could not keep my HR where i wanted, I am trying to keep it below 136. Not sure how much the cold temps effect my HR, finally on the last 3 miles I just ran at a comfortable pace.

Im getting HR envy 

Ran 7 miles 2 hrs ago at a not too hard pace averaging 9:40 min/mile and couldnt get my HR lower than 160.

I started to add hiking simulations on the tail end of my runs to start getting ready for the Mt. Rainier summit.  Put on a weight vest with 13 lbs and went for a mile on the treadmill @ 7% incline.  Totaled a 360 ft ascent in 17 minutes. Its a start. Will need to work up to 50 lbs @ 15% for much longer.

My totals for the week....

I'm curious as to what zone 2 is from a percentage perspective.  It seems that there are many different methods of HR zone training out there and zone 2 in one method may be different from another.  I believe that the karvonen method may be more accurate for me, as it includes max and min HR, rather than just age.  I do not have a substantial base and really enjoy running at a higher intensity, it's just more fun.  Although, I have tried to slow it down a bit my records don't seem to indicate that.  Anyway, here's my data based on the karvonen method, I am interested to know what zone 2 would be.  

Comments about this HR Zone:
karvonen mhr - 200 / rhr - 60

Here's my totals for this week:

Yeah, this thing called work is definitely getting in the way of Kona qualification

Honestly heart rate zones are so frustrating. I started reading Don Fink's Be Iron Fit. His method would put my zone 2 at 139-158. I've been using 134-147. I definatly train in the lower 150's comfortably even on 15 mile runs but 158 is starting to push the envelope for me. And I'm being conservative. I use 185 as my max heart rate which is the high from my last half marathon. I've hit 198. Using the LT method of an average  heart rate of 175 for 20 minutes sustained it again looks like Fink's zones. However using other methods it looks like mine.

I wish I had the money for a coach for a season to work it all out. There just seems like their so many theories on everything and half of them conflict. Fink doesn't incorporate hardly any intervals in base training. Yet if you read training with power it's all about intervals.

The more I read the more confused I get.

Amen to that.   

My totals for the week:

Great TrainerRoad workout tonight, only an hour... but a great workout. The main set was five 8-minute intervals at 80-90% of FTP with sixteen 8-second sprints at max power mixed in.

On the sixteenth sprint, I hit 505 power with 134 cadence and 135 heart rate.  Definitely a PR on the trainer.  I celebrated with a Red Hook IPA... or two.

-Ron

Nice trainer ride Ron!!!  Way to go.

Mine this morning left a lot to be desired.  The ride was...

3 * 1’(1&rsquo @ 101-105%
•    8’ (2&rsquo @ 95-100%
•    12’ (3&rsquo @ 95-100%
•    20’ (5&rsquo @ 95-100%

My legs are still pretty sore from Saturday's 75 miler so I was only able to do 16.10 miles in 1:37.  Avg Power: 106, Avg RPM: 57, Avg HR: 126  (not sure that's accurate, the HR monitor on my computrainer is flaky.

Not sure what happened with the formatting on that last post. Oh well...

Here is last week's group summary.  Keep it up folks!!

Here are my totals from last week.

S:  1 hour/2500yards

B:  0

R:  5 hours 58 minutes / 36.44 miles

Completed my marathon this week so I was tapering.  Race report will be coming later.  

I am taking two weeks from training.  I need it both mentally and physically as my hamstring is still bothering me.  I am sure I will be still doing some type of workout during these two weeks.

Congrats on the marathon!  Can't wait to read about it.  Hope you enjoyed it.