Gordo Byrn's Group - FULL (Page 25)

 There's a famous long run above Boulder called Magnolia Road (Old Man Mags...); my PB for that run was set (by a long way) from walking all the hills.  I PB'd in both directions so the walk breaks improved my uphill time as well as allowing me to rip the downhill.

g

thanks gordo.  points well taken, clarifies my thinking....and your right, my husband and three boys could give two hoots about my splits, theyre proud of me no matter what.  no medal or PB can replace THAT feeling...

as for trng today, taper week

18 mins on the indoor trainer....

worked on quickness - low resistance, high cadence

and then did some seated climbing.

5 min warm up, 5 min cool down

HR DATA 18 MIN SPIN 1/27

START:  90

10 MIN:  114

20 MIN:  121

23 MIN:  122

END:  71

heading to the Y after lunch to get in a 23 min swim - 3 stroke breathing throughout.

steady as she goes. 

G-man,

I'm 100% on-board.  Just trying to reconcile some thoughts in my own mind.  I've been consistent with my workouts since the mentor group 's, Day 1 (before Christmas).  NO injury or sign of injury and the energy levels are balancing out after a few days of pulling back (again, your recommendation).   To the best of my knowledge, I've mindully followed your recommendations and will continue to do so......

I'm extatic to be continuing with the Gordo experience and glad to have this rare and unique opportunity!   Slow (HR Zone 3) and steady (consistency) wins the race in the long run.   It's starting to sink in, no doubt. 

Please don't mistake my inquiries for insolence or an ignornat pride... not intended that way.

John

23 min/800 yd swim

2x25, 2x50 warm up

25, 50, 75, 100, 75, 50, 25 yd ladder

2x50 right arm

2x50 lft arm

2x25 cooldown

3 stroke breathing throughout continue to extend relaxed swimming endurance envelope.  laid baseline for playing 'golf' - 46 strokes in 60.5 secs.  (50 yds.)

Just a quick note to the G-crew that I have changed my screen name (thanks Marmadaddy).

Sincerely,
Matt
the artist formerly known as mh37909
and now known as FierceTortoise!

 Nice with the golf base line.

 With the single arm -- recommend non swimming arm flat against side, breathe away from your swimming arm every other stroke.

 I like the pattern... 25 left, 25 right, 50 swim, 25 right, 25 left, 50 swim // focus on pulling straight back with the single arm.  Chin up, chin down with the breathing (or else you'll serpentine).

 g

Matt - Great profile shot!

Snuck out of the office for a while to swim this afternoon.

1600 yds\45:34

First 10 minutes of the swim it was hard to breathe. It felt like my lungs wouldn't open up all the way. After the 10 min mark it went back to normal and I got into a groove.

John --

 I love your questions.

 What you will find as your fitness increases is that it gets more challenging to train in your aerobic zones.  For example, 150 may feel easy early in our career -- if you take a guy like Craig Alexander... he'd be ROLLIN' at that heart rate.  So building the capacity to do work at a moderate intensity is critical.

 The fact that long slow distance is neither slow, nor easy, becomes apparent once we seek to hold that easy effort for more than a couple of hours.

 g

Still dealing with Chest Pains, have not dropped out of group.  I am doing some treadmill work and walking.  They performed a scan looking for blockage yesterday.  They keep ruling out things, but no real answer yet.

Never thought of it that way....plus, you have built up and eliminated much of the injury risk.  It's starting to click for me.  Paradigms are shifting.   Thnx for your patience.

    What's this mean for a double-Ironman?

Trainer ride 20 minutes

G.  thank you thank you thank you for the 'different' approach to the lft/rt arm sets.

the plan i was using has me extending my non-stroking arm out in front of me and using a pullbouy.

it was frustrating.  it seemed like regardless of what i did, i just couldnt keep my 'form'/balance.  i was 'tossing and turning' the whole time. i couldnt for the life of me stay centered or balanced....i just figured i needed more practice...

your approach makes sense.  and i like the switching from rt to lft to the swim too.  thanks for the directives/what to keep in mind  [im mantra kinda person]

im in the pool on Thurs.  ill try your approach and let you know how it goes.

as for the golfing base line, thanks.  ive nothing to compare it to (yet) but im looking forward to playing.  FORE!

and this.  this is a keeper, you posted to john:

"The fact that long slow distance is neither slow, nor easy, becomes apparent once we seek to hold that easy effort for more than a couple of hours."

helps to keep in mind where i'm headed, and why im doing what im doing.  im not always mindful...

ill remember this when im getting passed up the indoor track at the Y, or when im not 'keeping up' w the intermediate group of the running club  [both of which arent really 'true', but illusions.  doing some major deconstructing/paradigm shifting...what is a beginner, intermediate, advanced runner anyways?  learning lables are seldom beneficial]

thanks, for all you offer to us.

steve.  WHAT a process to go through.  heres to gaining some clarity as to what is going on/what is causing your chest pain, sooner rather than later.

glad youre sticking it out with us and still moving [TM and walking...]

take care.

ice&snowbound.  winter storm here, north of the Burgh.   

the Y is closing early.  i didnt get my run as planned, but not a total loss -

10 mins on the indoor trainer.  working on  quickness again - 30secs 'on'/30 secs 'off', when im 'on' low resistance, quick cadence. 

the challenge: to remain consistent/focused.  its easy to just 'let loose' and let your legs 'fly'.  harder to keep your rpms within range [90-94].  great exercise.

and 20 mins of abwork - 2, 10 min segements on DVD.

the snow and ice is beautiful, through the window.  im content not to be out in it.

stacie

 I went through this last year -- we spent five months ruling out items (none of which were particularly appealing) about why I had blood in my urine.  We eventually figured it out (irritated urethra).  

Hopefully, you will be able to figure out your cause.  At a minimum, it is good to rule out major items.

 g

Finger to palm entry at surface of water. Wrist drops straight down  towards the bottom of the pool, elbow raises, pull forearm toward you  and straight  back keeping elbow up. Arm will then pull straight down  and back with a finish down by your upper thigh. ( not hip )

A very circular motion.

 Great questions.

The two most important things to remember are: (a) no aerobar riding in the group; and (b) never overlap wheels.

 To avoid having to brake all the time -- match the cadence of the rider in front.  You'll find that a quicker cadence is easier to moderate speed.

 Ride with people that change speed SLOWLY.  In groups with lots of new riders, there is a ton of pace changing -- this isn't how experienced riders do endurance training.  Aim to change speed very slowly and remember that everything is magnified back through the group.

 For light braking, use your rear brake -- don't slam both brakes.

 In every group training situation you are in (for the rest of your life) there will be people that want to hammer straight off the bat.  Know you personal goals for the session, bring a map & spare money, stick to your own strategy.

 I love your sig-file.

g

Lunchtime weights (my least favorite part of this plan, but I can tell it helps).

Evening run - 45 mins. Longest run in a while. Felt awesome.

Z1(115-128) :30

Z2(128-142) 42:37

Z3(142-155) 8:54

Overall best session running for controlling heartrate. Walked the hills. Z3 time was when I started daydreaming and didn't focus. Looked down and I was 145-150. Nice cruise...

50 min. snow shoveling - fun

20 min. trainer ride

Question:  Would setting up my old road bike on the indoor trainer instead of my tri-bike be a negative?  I'd like to have a permanent set-up indoors for bad weather but don't want to lose tri-bike specific conditioning.  Hope this makes sense....

Morning Run - 20:45.

Z1 - 0:44

Z2 - 18:35

Z3 - 1:32