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Mad Manatee Mentors 2013: CLOSED (exc/ Pop Tart bribes) (Page 203)
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 2013-07-10 2:36 PM in reply to: Muskrat37 |
Master  1890     Gig Harbor |  Subject: RE: Mad Manatee Mentors 2013: CLOSED (exc/ Pop Tart bribes)Jayne - you were right - I LOVE MY GARMIN 910XT. I started using the cadence sensor yesterday and I have a question for all you cycling experts. In my first 2 rides with the censor, I am riding "normal" and I have noticed that my cadence is often between 98 and 105. My understanding is that the optimal cadence is between 85 and 95 rpms? Do I need to slow down my cadence? I am comfortable where I'm at (and I worked to increase it over last year), or is it ok to be in the low 100's ? |
| 2013-07-10 2:38 PM in reply to: Muskrat37 |
| Seattle | Subject: RE: Mad Manatee Mentors 2013: CLOSED (exc/ Pop Tart bribes) Originally posted by Muskrat37 Originally posted by Asalzwed Originally posted by Muskrat37 Originally posted by Asalzwed Originally posted by TriAya Originally posted by jmkizer Originally posted by Asalzwed Race tonight!Actually 2 races! I am competing in the joggers mile AND the 5000. The joggers mile is where everyone writes down what they think they will run a mile in, they turn off all the clocks (no watches allowed) and whoever gets closest to their guess wins! I'll be doing this as a warm up. I may get conned into the 4 x 400 too but we'll see. I am feeling pretty good so if I screw this one up it's 100% my fault. Have a blast! Sounds like some fun shiznit. Bet you wins the jogger's mile I have the number 8:27 in my head so I'm gonna roll with it. 8:27 - isn't that crazy azz slow - even if you are doing it like a warm up? Slow is relative. Shyte I run 10 minute miles sometimes. I do most of my warming up much slower than 8:27. I am still trying to understand the concept of warming up properly. I did do an actual cool down walk after yesterday's bike / run brick. I can't seem to "run" slower than 9:00 minutes. Not bragging.. I just find it difficult to slow down to much. If I understand right - I should go run about 5 - 10 minutes "slow" to warm up - then start my run right? (I'm trying, I promise) It's something you have to experiment with. It IS important but the specific details are determined by what works best for you. Just be sure to check your ego at the door. The warm up is not about proving anything. |
| 2013-07-10 2:44 PM in reply to: Asalzwed |
Master 1890 Gig Harbor | Subject: RE: Mad Manatee Mentors 2013: CLOSED (exc/ Pop Tart bribes) Originally posted by Asalzwed Originally posted by Muskrat37 Originally posted by Asalzwed Originally posted by Muskrat37 Originally posted by Asalzwed Originally posted by TriAya Originally posted by jmkizer Originally posted by Asalzwed Race tonight!Actually 2 races! I am competing in the joggers mile AND the 5000. The joggers mile is where everyone writes down what they think they will run a mile in, they turn off all the clocks (no watches allowed) and whoever gets closest to their guess wins! I'll be doing this as a warm up. I may get conned into the 4 x 400 too but we'll see. I am feeling pretty good so if I screw this one up it's 100% my fault. Have a blast! Sounds like some fun shiznit. Bet you wins the jogger's mile I have the number 8:27 in my head so I'm gonna roll with it. 8:27 - isn't that crazy azz slow - even if you are doing it like a warm up? Slow is relative. Shyte I run 10 minute miles sometimes. I do most of my warming up much slower than 8:27. I am still trying to understand the concept of warming up properly. I did do an actual cool down walk after yesterday's bike / run brick. I can't seem to "run" slower than 9:00 minutes. Not bragging.. I just find it difficult to slow down to much. If I understand right - I should go run about 5 - 10 minutes "slow" to warm up - then start my run right? (I'm trying, I promise) It's something you have to experiment with. It IS important but the specific details are determined by what works best for you. Just be sure to check your ego at the door. The warm up is not about proving anything. I will play around with it... see how it affects my running. |
| 2013-07-10 2:45 PM in reply to: Muskrat37 |
Master 1890 Gig Harbor | Subject: RE: Mad Manatee Mentors 2013: CLOSED (exc/ Pop Tart bribes) Wow - just looked over yesterdays run on Garmin Connect. Talk about consistency! I'm proud of this, so I wanted to share. |
| 2013-07-10 2:46 PM in reply to: Muskrat37 |
| Seattle | Subject: RE: Mad Manatee Mentors 2013: CLOSED (exc/ Pop Tart bribes) My very typical warm up for a hard effort on the track is this: Between 2-3 miles EZ Fast Stride Fast Quarter EZ Quarter
Then the workout |
| 2013-07-10 3:02 PM in reply to: Muskrat37 |
Master 10208 Northern IL | Subject: RE: Mad Manatee Mentors 2013: CLOSED (exc/ Pop Tart bribes) Originally posted by Muskrat37 Originally posted by Asalzwed Originally posted by Muskrat37 Originally posted by Asalzwed Originally posted by Muskrat37 Originally posted by Asalzwed Originally posted by TriAya Originally posted by jmkizer Originally posted by Asalzwed Race tonight!Actually 2 races! I am competing in the joggers mile AND the 5000. The joggers mile is where everyone writes down what they think they will run a mile in, they turn off all the clocks (no watches allowed) and whoever gets closest to their guess wins! I'll be doing this as a warm up. I may get conned into the 4 x 400 too but we'll see. I am feeling pretty good so if I screw this one up it's 100% my fault. Have a blast! Sounds like some fun shiznit. Bet you wins the jogger's mile I have the number 8:27 in my head so I'm gonna roll with it. 8:27 - isn't that crazy azz slow - even if you are doing it like a warm up? Slow is relative. Shyte I run 10 minute miles sometimes. I do most of my warming up much slower than 8:27. I am still trying to understand the concept of warming up properly. I did do an actual cool down walk after yesterday's bike / run brick. I can't seem to "run" slower than 9:00 minutes. Not bragging.. I just find it difficult to slow down to much. If I understand right - I should go run about 5 - 10 minutes "slow" to warm up - then start my run right? (I'm trying, I promise) It's something you have to experiment with. It IS important but the specific details are determined by what works best for you. Just be sure to check your ego at the door. The warm up is not about proving anything. I will play around with it... see how it affects my running. Warm-up is whatever you need to do to be ready for the main part of the run. Most of the time going slower for 5-10 minutes is good for many people. I'm rarely faster than 8:27 the first mile. Make sure you really look into the run to see what your splits are for a better idea of pacing. Just looking at the overall average can be deceiving. The first mile can really drag my average down, but I get a better (and more enjoyable) workout out of it. For harder sessions, I'll build up a bit more slowly into the low end of easy and go longer there. I might build up to a faster pace late in this as well, depending on how I feel and what the main set is. This pretty much never takes me less than 20 minutes, usually more like 25-30 min is good. If I'm really tired going in, it might take longer to get going. Could take 20-30 minutes to get everything firing well enough to be running well in easy range. This is most common when running after something like a solid bike workout. |
| 2013-07-10 3:09 PM in reply to: brigby1 |
| Seattle | Subject: RE: Mad Manatee Mentors 2013: CLOSED (exc/ Pop Tart bribes) Originally posted by brigby1 Originally posted by Muskrat37 Originally posted by Asalzwed Originally posted by Muskrat37 Originally posted by Asalzwed Originally posted by Muskrat37 Originally posted by Asalzwed Originally posted by TriAya Originally posted by jmkizer Originally posted by Asalzwed Race tonight!Actually 2 races! I am competing in the joggers mile AND the 5000. The joggers mile is where everyone writes down what they think they will run a mile in, they turn off all the clocks (no watches allowed) and whoever gets closest to their guess wins! I'll be doing this as a warm up. I may get conned into the 4 x 400 too but we'll see. I am feeling pretty good so if I screw this one up it's 100% my fault. Have a blast! Sounds like some fun shiznit. Bet you wins the jogger's mile I have the number 8:27 in my head so I'm gonna roll with it. 8:27 - isn't that crazy azz slow - even if you are doing it like a warm up? Slow is relative. Shyte I run 10 minute miles sometimes. I do most of my warming up much slower than 8:27. I am still trying to understand the concept of warming up properly. I did do an actual cool down walk after yesterday's bike / run brick. I can't seem to "run" slower than 9:00 minutes. Not bragging.. I just find it difficult to slow down to much. If I understand right - I should go run about 5 - 10 minutes "slow" to warm up - then start my run right? (I'm trying, I promise) It's something you have to experiment with. It IS important but the specific details are determined by what works best for you. Just be sure to check your ego at the door. The warm up is not about proving anything. I will play around with it... see how it affects my running. Warm-up is whatever you need to do to be ready for the main part of the run. Most of the time going slower for 5-10 minutes is good for many people. I'm rarely faster than 8:27 the first mile. Make sure you really look into the run to see what your splits are for a better idea of pacing. Just looking at the overall average can be deceiving. The first mile can really drag my average down, but I get a better (and more enjoyable) workout out of it. For harder sessions, I'll build up a bit more slowly into the low end of easy and go longer there. I might build up to a faster pace late in this as well, depending on how I feel and what the main set is. This pretty much never takes me less than 20 minutes, usually more like 25-30 min is good. If I'm really tired going in, it might take longer to get going. Could take 20-30 minutes to get everything firing well enough to be running well in easy range. This is most common when running after something like a solid bike workout. Ah ha, I'm glad you are behind my 8:27 prediction And Chad, honestly, that 8:27 is totally out of my azz. The joggers mile is totally just for fun. My warm up needs to be much slower that race pace but I'm not stressing the details. Again, it's for fun. |
| 2013-07-10 3:15 PM in reply to: Muskrat37 |
| Master 10208 Northern IL | Subject: RE: Mad Manatee Mentors 2013: CLOSED (exc/ Pop Tart bribes) Originally posted by Muskrat37 Jayne - you were right - I LOVE MY GARMIN 910XT. I started using the cadence sensor yesterday and I have a question for all you cycling experts. In my first 2 rides with the censor, I am riding "normal" and I have noticed that my cadence is often between 98 and 105. My understanding is that the optimal cadence is between 85 and 95 rpms? Do I need to slow down my cadence? I am comfortable where I'm at (and I worked to increase it over last year), or is it ok to be in the low 100's ? 85-95 is not a hard rule for optimal cadence, but rather where most people find their cadence to be for much of the time. The "optimal" part can vary depending on the situation, and may vary well out of that range sometimes. Though not as much for us as we're not bike racers or sprint/track specialists. Can you ride ok for a bit outside of that range you found? If so, do keep riding much of the time where it seems best, but go out of it here and there to keep your capability wider. If you do that and don't have some preconceived notion of trying to hit a specific target, your cadence will go tend to where it should over time. I always end up back in the mid to high 80's whenever try moving around some, but can go down to 70 or up over 100 for quite awhile. I can go out farther still without that much difficulty, but it does get a bit harder. |
| 2013-07-10 3:16 PM in reply to: Asalzwed |
| Master 10208 Northern IL | Subject: RE: Mad Manatee Mentors 2013: CLOSED (exc/ Pop Tart bribes) Originally posted by Asalzwed Ah ha, I'm glad you are behind my 8:27 prediction May or may not be uphill. |
| 2013-07-10 3:20 PM in reply to: brigby1 |
Elite 4435 | Subject: RE: Mad Manatee Mentors 2013: CLOSED (exc/ Pop Tart bribes) I have no idea what i"m voting on but #7. Got up at 4.55am this morning for a trainer ride - 1.10 baby zone 2. Loving Breaking Bad at that time of the day! Challenge Roth is this weekend one of the big races on the IM distance calendar - Macca is racing and I got a heap of buddies over there too. Shame it probably wont' stream live, will check out German tv online, managed to watch the Kitzbuhel ITU live... |
| 2013-07-10 4:40 PM in reply to: jobaxas |
Veteran 940 Citrus Heights, CA | Subject: RE: Mad Manatee Mentors 2013: CLOSED (exc/ Pop Tart bribes) yeah, so somehow, I managed to agree to buy a friend's race bib for an evening 1/2 marathon....this coming Saturday. This could be...interesting.  |
| 2013-07-10 4:53 PM in reply to: brigby1 |
Expert 1452 Troy, MI | Subject: RE: Mad Manatee Mentors 2013: CLOSED (exc/ Pop Tart bribes) Originally posted by brigby1 Originally posted by Muskrat37 Originally posted by Asalzwed Originally posted by Muskrat37 Originally posted by Asalzwed Originally posted by Muskrat37 Originally posted by Asalzwed Originally posted by TriAya Originally posted by jmkizer Originally posted by Asalzwed Race tonight!Actually 2 races! I am competing in the joggers mile AND the 5000. The joggers mile is where everyone writes down what they think they will run a mile in, they turn off all the clocks (no watches allowed) and whoever gets closest to their guess wins! I'll be doing this as a warm up. I may get conned into the 4 x 400 too but we'll see. I am feeling pretty good so if I screw this one up it's 100% my fault. Have a blast! Sounds like some fun shiznit. Bet you wins the jogger's mile I have the number 8:27 in my head so I'm gonna roll with it. 8:27 - isn't that crazy azz slow - even if you are doing it like a warm up? Slow is relative. Shyte I run 10 minute miles sometimes. I do most of my warming up much slower than 8:27. I am still trying to understand the concept of warming up properly. I did do an actual cool down walk after yesterday's bike / run brick. I can't seem to "run" slower than 9:00 minutes. Not bragging.. I just find it difficult to slow down to much. If I understand right - I should go run about 5 - 10 minutes "slow" to warm up - then start my run right? (I'm trying, I promise) It's something you have to experiment with. It IS important but the specific details are determined by what works best for you. Just be sure to check your ego at the door. The warm up is not about proving anything. I will play around with it... see how it affects my running. Warm-up is whatever you need to do to be ready for the main part of the run. Most of the time going slower for 5-10 minutes is good for many people. I'm rarely faster than 8:27 the first mile. Make sure you really look into the run to see what your splits are for a better idea of pacing. Just looking at the overall average can be deceiving. The first mile can really drag my average down, but I get a better (and more enjoyable) workout out of it. For harder sessions, I'll build up a bit more slowly into the low end of easy and go longer there. I might build up to a faster pace late in this as well, depending on how I feel and what the main set is. This pretty much never takes me less than 20 minutes, usually more like 25-30 min is good. If I'm really tired going in, it might take longer to get going. Could take 20-30 minutes to get everything firing well enough to be running well in easy range. This is most common when running after something like a solid bike workout. Most of the time, in active training (not base training), I feel my warm up kicking in around 2.5 miles. I go slow until I feel like my legs can move effortlessly. Seriously, it is like someone turns an on button on my legs at 2.5 miles and then I settle in. It is why I shy away from distances less than 5 miles when I am actively training for a marathon (usually the middle to last weeks of a training plan) |
| 2013-07-10 5:12 PM in reply to: kgore |
Elite 4435 | Subject: RE: Mad Manatee Mentors 2013: CLOSED (exc/ Pop Tart bribes) Originally posted by kgoreyeah, so somehow, I managed to agree to buy a friend's race bib for an evening 1/2 marathon....this coming Saturday. This could be...interesting. love your work!! |
| 2013-07-10 6:01 PM in reply to: jogo |
Elite 4435 | Subject: RE: Mad Manatee Mentors 2013: CLOSED (exc/ Pop Tart bribes) Originally posted by jogo Originally posted by brigby1 Originally posted by Muskrat37 Originally posted by Asalzwed Originally posted by Muskrat37 Originally posted by Asalzwed Originally posted by Muskrat37 Originally posted by Asalzwed Originally posted by TriAya Originally posted by jmkizer Originally posted by Asalzwed Race tonight!Actually 2 races! I am competing in the joggers mile AND the 5000. The joggers mile is where everyone writes down what they think they will run a mile in, they turn off all the clocks (no watches allowed) and whoever gets closest to their guess wins! I'll be doing this as a warm up. I may get conned into the 4 x 400 too but we'll see. I am feeling pretty good so if I screw this one up it's 100% my fault. Have a blast! Sounds like some fun shiznit. Bet you wins the jogger's mile I have the number 8:27 in my head so I'm gonna roll with it. 8:27 - isn't that crazy azz slow - even if you are doing it like a warm up? Slow is relative. Shyte I run 10 minute miles sometimes. I do most of my warming up much slower than 8:27. I am still trying to understand the concept of warming up properly. I did do an actual cool down walk after yesterday's bike / run brick. I can't seem to "run" slower than 9:00 minutes. Not bragging.. I just find it difficult to slow down to much. If I understand right - I should go run about 5 - 10 minutes "slow" to warm up - then start my run right? (I'm trying, I promise) It's something you have to experiment with. It IS important but the specific details are determined by what works best for you. Just be sure to check your ego at the door. The warm up is not about proving anything. I will play around with it... see how it affects my running. Warm-up is whatever you need to do to be ready for the main part of the run. Most of the time going slower for 5-10 minutes is good for many people. I'm rarely faster than 8:27 the first mile. Make sure you really look into the run to see what your splits are for a better idea of pacing. Just looking at the overall average can be deceiving. The first mile can really drag my average down, but I get a better (and more enjoyable) workout out of it. For harder sessions, I'll build up a bit more slowly into the low end of easy and go longer there. I might build up to a faster pace late in this as well, depending on how I feel and what the main set is. This pretty much never takes me less than 20 minutes, usually more like 25-30 min is good. If I'm really tired going in, it might take longer to get going. Could take 20-30 minutes to get everything firing well enough to be running well in easy range. This is most common when running after something like a solid bike workout. Most of the time, in active training (not base training), I feel my warm up kicking in around 2.5 miles. I go slow until I feel like my legs can move effortlessly. Seriously, it is like someone turns an on button on my legs at 2.5 miles and then I settle in. It is why I shy away from distances less than 5 miles when I am actively training for a marathon (usually the middle to last weeks of a training plan) 3km I kick into gear. First 3km my calves are tight legs like bricks can't catch my breath, HR all over the place and then it just happens. I love it when I get to that point. Sigh of relief and could run all day. |
| 2013-07-10 7:33 PM in reply to: brigby1 |
Veteran 1100 Dayton | Subject: RE: Mad Manatee Mentors 2013: CLOSED (exc/ Pop Tart bribes) Originally posted by brigby1 Originally posted by Muskrat37 Jayne - you were right - I LOVE MY GARMIN 910XT. I started using the cadence sensor yesterday and I have a question for all you cycling experts. In my first 2 rides with the censor, I am riding "normal" and I have noticed that my cadence is often between 98 and 105. My understanding is that the optimal cadence is between 85 and 95 rpms? Do I need to slow down my cadence? I am comfortable where I'm at (and I worked to increase it over last year), or is it ok to be in the low 100's ? 85-95 is not a hard rule for optimal cadence, but rather where most people find their cadence to be for much of the time. The "optimal" part can vary depending on the situation, and may vary well out of that range sometimes. Though not as much for us as we're not bike racers or sprint/track specialists. Can you ride ok for a bit outside of that range you found? If so, do keep riding much of the time where it seems best, but go out of it here and there to keep your capability wider. If you do that and don't have some preconceived notion of trying to hit a specific target, your cadence will go tend to where it should over time. I always end up back in the mid to high 80's whenever try moving around some, but can go down to 70 or up over 100 for quite awhile. I can go out farther still without that much difficulty, but it does get a bit harder. I am happiest when I'm spinning about 100. I like spinning fast. 100-110 is a good place for me. But that might be because my legs aren't strong enough to push lower RPMs. But in a longer ride, I like to stay in the higher RPMs and keep it aerobic. I can still go plenty fast. |
| 2013-07-10 7:34 PM in reply to: jobaxas |
Veteran 1100 Dayton | Subject: RE: Mad Manatee Mentors 2013: CLOSED (exc/ Pop Tart bribes) Originally posted by jobaxas I have no idea what i"m voting on but #7. Got up at 4.55am this morning for a trainer ride - 1.10 baby zone 2. Loving Breaking Bad at that time of the day! Challenge Roth is this weekend one of the big races on the IM distance calendar - Macca is racing and I got a heap of buddies over there too. Shame it probably wont' stream live, will check out German tv online, managed to watch the Kitzbuhel ITU live... Go Macca! |
| 2013-07-10 7:56 PM in reply to: 0 |
Royal(PITA) 14270 West Chester, Ohio | Subject: RE: Mad Manatee Mentors 2013: CLOSED (exc/ Pop Tart bribes) |
| 2013-07-10 7:56 PM in reply to: 0 |
Royal(PITA) 14270 West Chester, Ohio | Subject: RE: Mad Manatee Mentors 2013: CLOSED (exc/ Pop Tart bribes) Storms blew in before Masters, thunder no lightning--light rain. I didn't want to drive all the way to Midlothian to find a closed pool so I did my run before dinner then hit a couple glasses in the gym (CX works and yoga) with my daughter. Tough core work in that CX class and the yoga was BEAST. Edited by QueenZipp 2013-07-10 7:56 PM |
| 2013-07-10 9:23 PM in reply to: QueenZipp |
Master 2770 Central Kansas | Subject: RE: Mad Manatee Mentors 2013: CLOSED (exc/ Pop Tart bribes) #7 Cadence 80-85 is my sweet spot 2 miles easy to warm up, and it really does pull my run average down. Hooray for yoga buying a bib? Is that legal? I let my boss talk me into taking some admin duties back, so now I am associate dean of arts and sciences again. I feel good about it. I begin a mini taper tomorrow for Sunday's race. |
| 2013-07-11 12:19 AM in reply to: KansasMom |
Master 4452 | Subject: RE: Mad Manatee Mentors 2013: CLOSED (exc/ Pop Tart bribes) Originally posted by KansasMom #7 Cadence 80-85 is my sweet spot 2 miles easy to warm up, and it really does pull my run average down. Hooray for yoga buying a bib? Is that legal? I let my boss talk me into taking some admin duties back, so now I am associate dean of arts and sciences again. I feel good about it. I begin a mini taper tomorrow for Sunday's race. Cool, congrats! |
| 2013-07-11 6:14 AM in reply to: bcraht |
Master 6834 Englewood, Florida | Subject: RE: Mad Manatee Mentors 2013: CLOSED (exc/ Pop Tart bribes) Good day everyone, I hope the middle of the week has been treating you well. Felicia - I'm glad you took back some of the duties and I'm sure you will do a great job. Congratulations! Salty - I hope your race went well. Judi - I hope you find a place to cool off! Kate - Enjoy the race. Everyone - Enjoy the rest of the week, the weekend will be here soon!!!! |
| 2013-07-11 7:58 AM in reply to: cdban66 |
Master 1970 Somewhere on the Tennessee River | Subject: RE: Mad Manatee Mentors 2013: CLOSED (exc/ Pop Tart bribes) Back in the Saddle again. Finally. 'Bout to head off for a ride. Going early to beat the heat. Can't do anything about the humidity, though.
|
| 2013-07-11 9:26 AM in reply to: MadMathemagician |
Champion 10550 Austin, Texas | Subject: RE: Mad Manatee Mentors 2013: CLOSED (exc/ Pop Tart bribes) Happy Friday Eve Manatees - today is brought to you by my favourite sponsor... COFFEE! This is thanks to a couple of things: 1) Tony left for NYC last night and it was weird having the entire apartment and bed to myself; 2) the seemingly endless effing police sirens; 3) the idiot Harley/Harley wannabe riders with their idiotic loud pipes; and 4) my neighbour who decided to display his impressive...um... "stamina" last night on a very squeaky bed until almost 2am. |
| 2013-07-11 9:27 AM in reply to: MadMathemagician |
Extreme Veteran 536 | Subject: RE: Mad Manatee Mentors 2013: CLOSED (exc/ Pop Tart bribes) Hi everyone! Thanks for checking in via inspires. Life is so freakin busy and crazy right now, just haven't had time to get on here. Work is so busy, just signed a P&S on new house with DH (yay!), fixing up our old house for rental...trying to stay on track with training!
Don't add me to racing Manatees this week, I'm skipping out on my tri and doing a horse show instead! |
| 2013-07-11 9:30 AM in reply to: blueyedbikergirl |
Master 6834 Englewood, Florida | Subject: RE: Mad Manatee Mentors 2013: CLOSED (exc/ Pop Tart bribes) Originally posted by blueyedbikergirl Happy Friday Eve Manatees - today is brought to you by my favourite sponsor... COFFEE! This is thanks to a couple of things: 1) Tony left for NYC last night and it was weird having the entire apartment and bed to myself; 2) the seemingly endless effing police sirens; 3) the idiot Harley/Harley wannabe riders with their idiotic loud pipes; and 4) my neighbour who decided to display his impressive...um... "stamina" last night on a very squeaky bed until almost 2am. Apartment life, I'm not sure I could do it after being in a house for as long as I have. That said, make sure you congratulate your neighbor on his abilities. |
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