Gordo Byrn's Group - FULL (Page 21)

I wouldn't worry about your sleep the night before, it won't impact performance either way.  

Just lie down and rest -- if you sleep then great, if you don't then you won't need to worry about your alarm!  I have had great races where I couldn't sleep and got up at Midnight to clear email and eat an early breakfast.

Overall, with race anxiety, it helps to remember the little known secret that nobody really cares (and I mean this in a good way).  Sure our pals want us to "go well" but we are generally too wrapped up in our own lives to remember the performance of others.

Do everything you can to finish.  So long as you finish what you start, anything above that is gravy.

With that in mind... a great YouTube clip about Running & Reading: 

http://www.youtube.com/watch?v=ocM4ztqhIgA

Don't quit,

g

No quit here.  Too many good things happening to my body and mind.

:15 on the indoor trainer, just cuz.

60 min swim - first time for my swim class.  solid workout.  didnt tally the distance (next time).  3 stroke breathing throughout.  relaxed.  easy pace.  attention to form.

caught the 'eye' of the coach, gave me some nice compliments.  horrah.  persistence and consistency paying off.

32 min run and ST 'on tap' for tomorrow.  have to see when i can work it in, kiddos school is closed tomorrow.  FRIGID, FRIGID temps here in Western PA  Brrrrrrr.  if not tomorrow, then sunday.

2 hr spintacular on sat am.  (i SO look forward to this class every week....)

then its a football sunday!   GO STEELERS!

shaping up to be a mighty fine weekend!

onwardandupward

Hi Mel good luck with the rollers I understand it takes some practice and there is an article about getting started on BT you should look at. Basically says set up next to a wall to give you a safety barrier one side to help get you started.

I would definitely get road tires, it will be a much smoother ride and probably a lot quieter as well. Good luck

Dave

Gordo,

I really appreciate all the advice.  We are almost 1 month into this mentoring, and I have already noticed changes.  My resting HR yesterday was 49.  It hasn't been that low since my college playing days.  Also, I am starting to go faster to keep HR in a particular zone.  When I run with my wife, she is amazed how easily I can keep it conversational.  I used to train in a much higher zone and did a lot of tempo/speedwork.  I would take the next day off because I would be sore.  Not anymore.  I haven't noticed any issues in the last month.  I have been at it everyday, even did a brick last night.  Felt great today, wanting to do it again.  I admit I was a little skeptical and bored at first (even though I knew the literature, having read your stuff and Joe Friel's stuff before), but now I truly believe this is what works for me.  So again, thank you.  It has been greatly appreciated.

Brian

BRIAN.  i second that.

my experience is/has been very similiar to yours.  its EXCITING, isnt it?  and to think, were just getting started.

onwardandupward! 

Hi Matt

I would suggest your main check is that they arent trying to push you too fast to soon which would go against everything that Gordo has been telling us.

Good luck

well.  i didnt get to the Y as per usual.  kiddos home from school, FRIGID temps.

but its not a total loss, i managed to eek out a modified strength training workout here at home (ill finish up tomorrow....)

actually refreshing to 'mix it up'

10 mins of squats, 2 different overhead presses on the ball, crunches

10 mins of abs, using Denise Austins Best Belly Fat-Blasters DVD (say that ten times fast.  short, quick, efficient, effective ab workouts, 7 in all)

and 10 mins on the trainer, listening to my new iPod playlist, 'fun bike'

back to the Y tomorrow, 2 hr spin, and finish up ST.  32 min run sunday.

its all good.

SERVE YOUR COMMUNITY, JANUARY 19th a NATIONAL DAY OF SERVICE

I needed to hear this!

Carried my swim over from yesterday because I ran out of time. Was supposed to be a rest day but I felt good and spent most of yesterday off my feet (at the hospital - DW had surgery yesterday).

Oldest son sat with mom (she was sleeping) and I went to the pool. Glad I did - best swim ever. 1560 meters straight (no breaks) in 35:35. Felt like I could have kept going for a while longer...

Long run tomorrow - hopefully I can get it in outside. Supposed to be cold here again.  It was 5 degrees this morning. Not bad for some of you but basically the end of the world in the Carolinas...

G - I will second what the others said. This program is awesome. First time I've done any working out in a long time where I don't hurt all the time. Had a follow up with the doc Wednesday morning and he's amazed. Blood pressure has gone from borderline hypertensive to 109/55 yesterday. They took it 3 times because they thought if was wrong. He asked what I was doing and I pointed him to Endurance Corner....

^^^^Ditto on the previous post.  I'm feeling pretty good physically.  No doubt.  Just had a checkup blood-test and the Doc is happy!    Motivation is draggin a touch I'm getting the workouts in so....onward!

Yesterday - 1200 swim (31 min.)

Today - 32:30 dreadmill (3 miles with W/U and C/D)

Hi Gordo,

 I tried to download your podcasts off Itunes and your site.  Neither worked, are the files still available to listen too?

hi-dy ho fellow tri mentorees and tri mentor!

had my usual saturday morning SPIN-TACULAR.  two hour endurance spin. 

not the usual instructor.  big difference.  but a worthwhile workout nonetheless.  our spin instructor extraordinaire is out in Gordo Byrn country, skiing. 

then, the newly formed running club at the Y, was meeting shortly after, so i hopped in, and did my 32 min run today rather than tomorrow.

i have HR data for the spin (minus the average and the peak) but only some for the run.

i did wear my HR monitor for the run.  had a difficult time pacing w the group, and keeping my HR 'in range'....i was in between 145-155 most the time.  well above my mod-hard range. 

it was apparent after today, im gonna be doing a lot of running on my own, even though i start out w the group.

im in that no-mans land between the beginner walker/runners and the intermediate runners.  the beginners are too slow ie i run longer and the intermediate runners are too fast.

its all good.  just gonna have to do my own thing.

eventually i hope to find at least one person that 'suits' me, pace-wise. 

but. even if i dont, i want to participate w the club.  i enjoy the commaraderie of the group, but used to going/willing to go at it, solo [as needed]

MY training and how im going about it is whats most important.

HR DATA 2 HR SPIN 1/12

START:  93

10 MIN:  127

20 MIN:  135

30 MIN:  132

40 MIN:  133

50 MIN:  124

60 MIN:  133 

70 MIN:  142

80 MIN:  142

90 MIN:  133

1:40:  137

1:50:  130

2:00/END:  111

10 min on the bike as a warm up for the run - sudo-brick

QUESTION:  Max. number of days in a row you would recommend running?

Hope everybody's staying warm! Good end to the week for me - completed week 1 of my basic sprint plan and feel great. Not worn down at all.

Morning = Swim 35 minutes 1100 yards @ 11x100. Can't believe I'm saying it but the last couple swims have bordered on enjoyable. 

Afternoon - Bike. Couldn't stand the thought of an hour on the drainer so I bundled up and went outside. 29 degrees. 1 hour, 15.17 miles. Need to work more on keeping heart rates down outside. I do OK on the trainer. Any ideas of why the difference?

Heart Rate Data

Z1 (115-128) :37

Z2 (128-142) 37:49

Z3 (142-155) 25:17

Average was 140

Brian,

 Thanks for the update -- great to hear that things are working well for you.  This is just the beginning!

 g

Hey Matt,

 I don't really have any specific advice for the nature of the program but feel free to come back and check in with any questions that you might have.

g

Greg --

 Really nice to hear that your blood pressure is down.  You must be very pleased with that.  Exercise does great things to our bodies.

g

 I just checked the direct download feature and it's running fine on this page:

 http://endurancecorner.libsyn.com/

 Please follow-up if something still doesn't work for you.

 g

Writebrained - 2009-01-17 1:09 PM

Bike - 2.20 miles -10 min.----

10 min on the bike as a warm up for the run - sudo-brick

Run	30m 50s 3.10 miles 09m 57s/Mi	Min HR: 105 Avg HR: 153 Max HR: 165

 

QUESTION:  Max. number of days in a row you would recommend running?

 I coach a guy that's probably close to 5,000 days -- not my protocol but who am I to mess with a streak.

 For us mere mortals... I think that running up to six days per week is OK.

 A friend wrote a good article on high frequency running -- you'll find it here: http://www.endurancecorner.com/library/running/30_day_run_camp

 g

 The ability to stand, excitement, hills and ability to easily use more muscle mass... all can contribute to increased HR outside.

 Getting outside is good for the mind, as well as body, in Jan/Feb.

 g

Freezing rain and more cold = trainer ride today. Did a brick again but had about 10 minutes in between - had to add clothes before I went out to run. Not sure that physically this brick was easier than last week, but I felt prepared and knew what to expect so it was better overall.

Bike - 30 Min Trainer Avg Heart Rate 132

Z1 (115-128) 1:46

Z2 (128-142) 24:56

Run - 

Still need to work on controlling heart rate here. Average cadence was 83. Avg Heart rate 141.

Z1 (115-128) 0:38

Z2 (128-142) 16:41

Z3 (142-155) 8:00

Z4 (155-169) 0:36 (hill got me)

Followed up with some stretching. Nap time this afternoon!

hello there!

did a 10 min 'clear my head' stint on the indoor trnr. i would have preferred to be outside to take a walk, but i would have needed a dog sled or snow shoes.  more snow and oh so very cold. 

recovered nicely from the impromptu 'brick' yesturday.

looking forward a GREAT football game later on today GO STEELERS!

and looking forward to another GREAT week of workouts. 

according to plan i repeat my peak week.

a 2nd go round, im going to request a more challenging workout at the swim class thurs, and hoping to have an easier time working w the running club ie working at my own pace, regardless.

keep up the GREAT WORK everyone! [and those caught in the winterblitz stay warm!]

onwardandupward

SERVE YOUR COMMUNITY on JANUARY 19th a NATIONAL DAY OF SERVICE