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GordoByrn's Group Full for the Spring (Page 20)
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 2009-06-23 1:23 PM in reply to: #2236687 |
New user  70 |  Subject: RE: GordoByrn's Group Full for the SpringI did 1,100 straight for the first time. That is huge. Nice job! |
| 2009-06-24 10:25 AM in reply to: #2237291 |
Extreme Veteran 566  Southern California | Subject: RE: GordoByrn's Group Full for the Spring GordoByrn key workout G- what is a key workout? I hear it talked about a lot. Is it high volume, high intensity? |
| 2009-06-24 11:36 AM in reply to: #2072085 |
| Subject: RE: GordoByrn's Group Full for the Spring Not much going on training wise. However, I am now back in the states. Unfortunately we're stuck in the airport in Maine since our plane broke and will probably be here awhile. Hopefully will be getting home sometime tomorrow morning. |
| 2009-06-24 3:15 PM in reply to: #2239732 |
Extreme Veteran 566 Southern California | Subject: RE: GordoByrn's Group Full for the Spring InsertNameHere - 2009-06-24 9:36 AM Not much going on training wise. However, I am now back in the states. Unfortunately we're stuck in the airport in Maine since our plane broke and will probably be here awhile. Hopefully will be getting home sometime tomorrow morning. When do you plan to get out and train? Looking at a bike yet? |
| 2009-06-24 3:15 PM in reply to: #2239486 |
Extreme Veteran 680 Boulder, CO | Subject: RE: GordoByrn's Group Full for the Spring cjhild - 2009-06-24 9:25 AM GordoByrn key workout G- what is a key workout? I hear it talked about a lot. Is it high volume, high intensity? Check this article -- http://www.endurancecorner.com/gblog/putting_it_together In my week, I have five key workouts -- two swims, long run, a brick, and key endurance day. That's a fair amount of action and it takes a bit of time to build up to that. g |
| 2009-06-24 3:16 PM in reply to: #2240646 |
Extreme Veteran 680 Boulder, CO | Subject: RE: GordoByrn's Group Full for the Spring Link seems to fail -- access via my sig file -- the article is my blog from last week and will be hotlinked off the main home page until Friday. Edited by GordoByrn 2009-06-24 3:17 PM |
| 2009-06-24 3:19 PM in reply to: #2239486 |
Extreme Veteran 680 Boulder, CO | Subject: RE: GordoByrn's Group Full for the Spring cjhild - 2009-06-24 9:25 AM GordoByrn key workout G- what is a key workout? I hear it talked about a lot. Is it high volume, high intensity? One more thought -- as for high volume / high intensity... a key workout could be neither. Just a focus workout for what you are seeking to improve. You can see how I handle/execute my key workouts by accessing my public training diary over at TrainingPeaks... www.trainingpeaks.com/gordo g |
| 2009-06-24 11:11 PM in reply to: #2072085 |
New user 70 | Subject: RE: GordoByrn's Group Full for the Spring Hey guys... Just got back from Denver (Lakewood) to 106 degrees in Phoenix! WOO HOO! Quick story... so I entered this contest on Facebook with the "Athletes for a Cure" page last week. It was to do a photo caption, and the prize would be a pair of Newton Running shoes... There were 20 or 30 entrants, and they would choose the top 10 and then whoever got the most Facebook friends to vote for them wins. Some how or another, I got in the final 10, and started to pester my FB friends... I was doing OK in the voting, and Monday morning while heading out to Denver, I figured I couldn't do any "self promotion" while I was away, so I most likely would lose. WELL, a high school friend of mine posted on the BT main tri forum, and the voting page was flooded with "I vote for Ken Wilkens" posts!!! Tuesday morning, I found out I WON the Newton Running shoes!!! I am totally psyched! I have been wanting to try them, as the are a midfoot striking-specific shoe (www.newtonrunning.com) and this is my opportunity. I am going over to Tribe Multisport this week to try some on, and then order them from Newton. Gordo, any 'gotchas' or information on running with them? I know lots of runners promote them, and mechanically they look like they are on the money. As I am an over pronator, I am going with the Stability Trainers... If any of you voted, thanks so much -- wanted to share my fun story with you all! Back to the grind tomorrow.... ken |
| 2009-06-25 2:36 PM in reply to: #2241533 |
Extreme Veteran 680 Boulder, CO | Subject: RE: GordoByrn's Group Full for the Spring Ken in AZ - 2009-06-24 10:11 PM Hey guys... Gordo, any 'gotchas' or information on running with them? I know lots of runners promote them, and mechanically they look like they are on the money. As I am an over pronator, I am going with the Stability Trainers... I would be very careful with using them as many athletes injure themselves by making the transition too quickly. You want to start using them no more often than every other run for eight weeks -- and no long runs with them in that period. If all goes well then continue every other run and use them for the long runs for the next eight weeks. Assuming all is good at that stage (16 weeks), then you should be OK to make the transition over. As I am a mid-foot striker rarely running faster than seven-minutes per mile in training, I don't benefit from the shoe. Be very conservative in the application of increased loads on your foot. g |
| 2009-06-25 9:06 PM in reply to: #2240646 |
| Subject: RE: GordoByrn's Group Full for the Spring cjhild - 2009-06-24 3:15 PM When do you plan to get out and train? Looking at a bike yet? Made it back this morning about 1:30 AM. Glad to be done traveling. Wanting to get out and start training as soon as I can. Probably do some running this weekend and maybe some light swimming if I can find where the pool is. Hopefully the temps here won't cause too many issues (In Texas for a little while before going out to California). Unfortunately I won't be able to get my car for a couple of weeks until I go on leave. Looking at renting one until then and depending on what kind of a car I can get I may try and go down to Austin and look at getting a bike there. Need to see if I can keep it in the barracks or not though as I don't want to leave it sitting outside. If I can then I may try and get a bike next weekend. Hope everyone is having a good day. Rob |
| 2009-06-26 7:19 AM in reply to: #2072085 |
| Expert 626 | Subject: RE: GordoByrn's Group Full for the Spring Hey all - Justin has a race this weekend; good luck dude! Suzy, what, no race? ;-) Hope all the rest of you have happy training. I'm off for vacation. Sadly, had to change plans so no race for me this Sunday. There is another one later this summer I guess I will do but moving that date forward into summer means dealing with Virginia heat and humidity. Blechhh. I think I lost a bit of oomph and direction when I had to cancel plans for my 6/28 race but perhaps a little time off is good and I'll be back rarin' to go. Surely, I will keep running while out of town, as running is my 'happy place' Take care, all. |
| 2009-06-26 9:35 AM in reply to: #2072085 |
New user 70 | Subject: RE: GordoByrn's Group Full for the Spring Have a great race this weekend Justin!!! Go fast, but most importantly -- have FUN! |
| 2009-06-26 10:38 AM in reply to: #2244504 |
Champion 7163  Verona WI--Ironman Bike Country! | Subject: RE: GordoByrn's Group Full for the Spring BabsVa - 2009-06-26 7:19 AM Hey all - Justin has a race this weekend; good luck dude! Suzy, what, no race? ;-) Hope all the rest of you have happy training. I'm off for vacation. Sadly, had to change plans so no race for me this Sunday. There is another one later this summer I guess I will do but moving that date forward into summer means dealing with Virginia heat and humidity. Blechhh. I think I lost a bit of oomph and direction when I had to cancel plans for my 6/28 race but perhaps a little time off is good and I'll be back rarin' to go. Surely, I will keep running while out of town, as running is my 'happy place' Take care, all. Justin--You are ready! Just remember to breathe, stay tough andmost of all have fun! Don't forget to report back in to us! Babs--going on vacation isn't a bad thing, shake things up and you will return rejuvenated. Ken/Rob and G-enjoy your weekends! I did my first super sprint a year ago Saturday. At the time the 200y swim was a major accomplishment. What a difference a year can make. I'm doing my first loop of the IM WI course with several BT'ers so that will be every bit as much fun as a race. As IM, they are doing three loops, but hey a girls gotta start somewhere! Suzy |
| 2009-06-26 4:20 PM in reply to: #2072085 |
New user 70 | Subject: RE: GordoByrn's Group Full for the Spring Hey Gordo! I really enjoyed your "Personal Review" article on your website. For those interested, www.endurancecorner.com. Question -- do you have a 'template' you use or follow? I have really been wanting to do this myself, and the midpoint of the year is an ideal time. For me, it's simplifying life and focusing on a few important things rather than many trivial ones. Just curious if you have something to keep you on track... This is one of the reasons I really like the 'stuff' you put out there. It's not just 'go hard at zone 5, train, train, train....' -- it's all about life and all of life's challenges, not just triathlon. After all, for most of us this is a hobby, or at best a lifestyle -- I know I am not going to make any money at racing anytime soon! Now, maybe if I can invent the next 'tri-gadget' to hit the market... ;-) Thanks again for everything, G - ken Edited by Ken in AZ 2009-06-26 4:21 PM |
| 2009-06-27 7:55 AM in reply to: #2240660 |
Extreme Veteran 566 Southern California | Subject: RE: GordoByrn's Group Full for the Spring GordoByrn You can see how I handle/execute my key workouts Wow, it is impressive to see your workouts. Thanks for your input, I will be going over the links to see how I can integrate these concepts into my training. |
| 2009-06-27 8:01 AM in reply to: #2244504 |
Extreme Veteran 566 Southern California | Subject: RE: GordoByrn's Group Full for the Spring BabsVa - 2009-06-26 5:19 AM Hey all - Justin has a race this weekend; good luck dude! Been missing you! Thanks Barb. Justin--You are ready! Thanks Suzy. I am up early getting ready to head down to San Diego. Spent yesterday getting everything packed up and reviewing my checklist. Can't believe it is finally here, have had a lot of anxiety as I have been looking at the date on the calendar. I feel pretty good today, I can't wait for the excitement of tomorrow. I will let you guys know how it goes. Edited by cjhild 2009-06-27 8:01 AM |
| 2009-06-27 10:53 PM in reply to: #2246298 |
Extreme Veteran 680 Boulder, CO | Subject: RE: GordoByrn's Group Full for the Spring Ken in AZ - 2009-06-26 3:20 PM Hey Gordo! I really enjoyed your "Personal Review" article on your website. For those interested, www.endurancecorner.com. Question -- do you have a 'template' you use or follow? I have really been wanting to do this myself, and the midpoint of the year is an ideal time. For me, it's simplifying life and focusing on a few important things rather than many trivial ones. Just curious if you have something to keep you on track... This is one of the reasons I really like the 'stuff' you put out there. It's not just 'go hard at zone 5, train, train, train....' -- it's all about life and all of life's challenges, not just triathlon. After all, for most of us this is a hobby, or at best a lifestyle -- I know I am not going to make any money at racing anytime soon! Now, maybe if I can invent the next 'tri-gadget' to hit the market... ;-) Thanks again for everything, G - ken I have written a stack about this. I think the specific post you want is below -- this is the Annual Review process. I just did the semi-annual which isn't as deep but more than the quarterly review. ++ For a few days (I need 7-14), I get myself somewhere with no internet hook-up, no telephone. I sit down and figure out where I spend my time -- each day, each week, each month. I write down a plan. Key headers...
In the process of doing this review, without distractions, you'll learn a lot about whether your effort is aligned with your goals. As well, you'll learn if your goals are consistent with your main satisfaction drivers. I build that out annually and review it quarterly. It's been an immensely valuable tool for me. Lots of folks resist the idea that we create our own reality through thinking about it. I always ask myself “how can I achieve anything without constantly thinking it about it”? ++ Now if you want to access the full series of posts... http://www.endurancecorner.com/search/node/personal%20planning%20type%3Ablog%20category%3A3 You might have to copy/paste that link because my links have been going a bit weird. Edited by GordoByrn 2009-06-27 10:54 PM |
| 2009-06-27 10:55 PM in reply to: #2247910 |
Extreme Veteran 680 Boulder, CO | Subject: RE: GordoByrn's Group Full for the Spring Off on a short vacation with Monica -- back at my desk on Wednesday. Take care, gordo |
| 2009-06-30 5:50 PM in reply to: #2072085 |
Extreme Veteran 566 Southern California | Subject: RE: GordoByrn's Group Full for the Spring I had an awesome race on Sunday. I am really happy with how it went and I had a great time. Here is the race report: |
| 2009-07-01 3:09 PM in reply to: #2254317 |
Extreme Veteran 680 Boulder, CO | Subject: RE: GordoByrn's Group Full for the Spring cjhild - 2009-06-30 4:50 PM I had an awesome race on Sunday. I am really happy with how it went and I had a great time. Here is the race report: Hey! That's a nice race report template they have -- first time I have read one of those. For next time at this distance -- try to limit your peaks to ~174 on the bike. That will, hopefully, get your bike average down 2-3 bpm and let you get another 1-2 bpm on the run. I've found that my best energy split between bike/run happens when I leave myself room to elevate by ~12-15 bpm on average between the two sports. All in all - looks like a very well-paced effort for you. g |
| 2009-07-01 7:58 PM in reply to: #2254317 |
Champion 7163 Verona WI--Ironman Bike Country! | Subject: RE: GordoByrn's Group Full for the Spring cjhild - 2009-06-30 5:50 PM I had an awesome race on Sunday. I am really happy with how it went and I had a great time. Here is the race report: Justin--Great job! Looks like that deep water start didn't give you any problems at all! So looking back, what did you do right? what do you want to improve on next time around? Suzy |
| 2009-07-03 8:59 AM in reply to: #2072085 |
Veteran 187 Northern Virginia | Subject: RE: GordoByrn's Group Full for the Spring Well I am back. Ran into scheduling and balancing workouts with family life. The overall benefits outweighed the negatives, but training is going to start slowly again. I just kind of dropped off the site hear. I read through the posts hereI missed and it is looking like everyone is doing well. Nice job on the duathlon Suzy. I'll be around more again. Just reading the posts and Gordo's well rounded advice makes it easier to come back. |
| 2009-07-04 1:32 AM in reply to: #2072085 |
| Subject: RE: GordoByrn's Group Full for the Spring Went for a run yesterday wearing my Vibram Five Fingers instead of the running shoes I have for PT. The run went pretty well and felt good the whole time. It was just a short run (about 15 min) as I haven't run wearing those in a long time. Today my calves are sore as expected, however, the important thing is that my knee feels fine and isn't bothering me like it was when I used my running shoes. I also bought a bike the other day. Finally got a chance to get out and ride it this morning. First time I've ridden a bike in a few years and the clipless pedals were a big change. The ride went well though and it felt great being out on a bike again. |
| 2009-07-04 11:05 AM in reply to: #2261012 |
Extreme Veteran 566 Southern California | Subject: RE: GordoByrn's Group Full for the Spring |
| 2009-07-04 11:09 AM in reply to: #2257163 |
Extreme Veteran 566 Southern California | Subject: RE: GordoByrn's Group Full for the Spring Justin--Great job! Looks like that deep water start didn't give you any problems at all! So looking back, what did you do right? what do you want to improve on next time around? Thanks Suzy. Good questions, I think the thing I did best was execute a controlled swim. In my two previous OWS I came out totally gassed. This time I felt great and felt like I could have gone even further. Things I need to improve on include, but are not limited to, my HR on the bike and more fitness for the run at the end. I am so jealous of your running proficiency, you are a rock star. Edited by cjhild 2009-07-04 11:09 AM |
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