Gordo Byrn's Group - FULL (Page 30)

Today's workouts

Morning run - 31min

Avg HR 135

Lunchtime Swim 31:06 - 1000 yds

1x200 Warmup

8x50 - 30 seconds rest between each

1x200 Drills

4x25 Sprint - 15 seconds rest

1x100 cooldown

2 HR ENDURANCE SPIN

HR DATA

START:  103;  10 MIN:  132;  20 MIN:  147; 30 MIN:  132; 40 MIN:  134; 50 MIN:  143; 60 MIN:  133; 70 MIN:  112 [mid-ride recovery]; 80 MIN:  122; 90 MIN:  125; 1:40:  130; 1:50:  148; 2 HR/END:  105

AV:  130;  PK:  170* 

*my best guess is that this peak came in the final 3-4 minutes when we did alternating standing sprints and fast flats, 30 sec intervals, to music from Riverdance no less.  [i never saw the number come up on my watch.  though no doubt]

solid workout.  EXCELLENT week!

GordoByrn - 2009-02-06 1:47 PM

junthank - 2009-02-06 10:22 AM

1h 10m 17.50 miles 15.00 Mi/hr
10:00 AM

On the stationary in the gym. Did 3x20 minute intervals with 1x10 minute CD. During the 20 minute intervals I did 17 minutes of 60-65 rpm's (I call this my Florida flats cadence) in my biking HR zone (HR between 125-130 and pace probably around 16-17 mph). Also in the 20 minute interval I did 2 minutes of 80-82 rpm cadence in an easier gear, and a 1 minute low gear standup "hill climb" (my HR does spike when I do this: 158-160). During the 17 minutes I alternate between TT and setup positions. Nice workout. Definitely went by faster even without the iPod.

 Goal for you.... 10 minutes standing with HR no higher than 140 bpm.  It will be a valuable skill for your portfolio.

 g

Started incorporating this in my workout today.  It's something that will be a part of my biking workouts going forward.  I hope this is not something you want me to achieve soon!!!!  Reference todays workout below.

G,

Question regarding fatigue.  I normally do my workouts in the mornings.  Sometimes after some of my longer workouts my legs will feel a little fatigued (not sore) in the evening after the workout.  The next morning they will feel pretty good so I continue with my workout schedule.  Is that "little fatigued" feeling something you want to feel after longer workouts - meaning you pushed yourself to the right level/limit - or is this an early warning sign of fatigue coming on and I need to backoff some?

Jeff 

Read your blog @ ENDURANCE CORNER - are you reading my mind G-man?

Great weekend weather for a change! So I've spent a lot of time outside...

Saturday Morning - First ever mountain bike ride. 45 mins and 2.63 miles of steep ups\downs - nothing flat in sight. As Gordo warned, heart rate levels rising faster than the federal defecit. Felt like I was going to explode a couple of times. And it was only 45 minutes. Hardest thing ever may have been the most fun as well. I cannot wait to do this again! (BTW - if you haven't tried it ZONE 5 HURTS)!

HR Data:

Saturday Afternoon: Swimming

1500yds\52 mins (lots of drills).Felt great plus my youngest son did 250 yds nonstop for the first time! (He joined a kids Tri program this week).

Sunday morning brick:

Bike 31:42 - 8.14 miles After the mtn bike ride yesterday, the TRI bike was a cakewalk. Just crusiin'.

HR Data:

Transition 2:53 - Need to speed these up. Seems like free time should be easy to get in transition...

Run:  40:52 - 3.26 - Tool much longer than usual for my legs to 'free up' and feel normal. I think I overcooked them yesterday! This afternoon is rest time!

HR Data

sorry guys.  someone just clued me in.  ive been hitting 'reply' to the 'inspire me' messages on my training log rather than hitting 'blog' 

im just hoping that you saw my responses to your WONDERFULLY, INSPIRING msgs.   

LOVE THEM, so keep them coming.  anything that we can do to SPUR each other on. 

were really starting to 'come together' as a team.  and heck, i need all the inspiration you can muster (for which im most grateful, you guys are AWESOME)

ill be sure to hit 'blog' from now on. 

from this triathlete NOT technogeek. 

stacie

10 min abwork.  easy breezy.  todays a rest day, but im in the Feb PEACH challenge.  gotta keep it PEACHY.

WEDs high is supposed to be 54.  im hoping the rain will hold off long enough to get in a 62 min ride OUTSIDE.  oh please oh please 

i purchased my TriSuit online today (should be here in a few days)  ZOOT TRIfit Racesuit.  ULTRAVIOLET.

can i just tell you, im getting super excited to compete in my first TRI.  it will be here before i know it.

read two interesting blurbs in Runners World Magazine (Feb 2009 issue) both on how eating red and purple fruits such as cherries, blueberries, purple grapes, pomegranates and strawberries can reduce muscle soreness and speed recovery. 

these fruits contain ANTHOCYANINS, antioxidant compounds, which researchers think may act similarly to anti-inflammatories.

the other blurb suggested drinking eight ounces of TART CHERRY JUICE twice daily for several days berore and after a race can reduce muscle damage and inflammation.

for someone whose stomach cant tolerate AIs, this sounds like it might be a welcome alternative and certainly worth a shot.  couldnt hurt.

It only took me two years to figure this out...so you are way ahead of me!

 Little fatigue & lingering muscle soreness -- if the fatigue clears and you feel normal after the warmup... then that is absolutely normal.  If the fatigue hangs around the entire workout, you feel sluggish, and HR is low relative to effort... then make a note of that -- especially if you have a workout where you were not able to hit your goals.  

More than one of these 'failed' workouts in a week is a sign that you need to back off -- remember to learn from when you over do it.  The occasional failed workout... no big deal, we all get them, normally due to non-training stress.

 g

 The one thing that my writing has shown me is that we are all a lot more alike than we think!

BBDope - 2009-02-08 9:20 AM

junthank - 2009-02-07 11:36 AM

Brick swim/bike today. Nice swim. Just worked on my technique. It's interesting to note that I have seem to have good days and bad days in the pool. Today was a good day. This is unlike biking and running when I feel like I'm pretty consistent everytime out. Did 5x200 intervals working on technique and 2x50 where I just wanted to see if I had another speed (faster) in the water. I don't plan on making this a daily part of my workouts. When I first started I just had one speed. I have a second gear now. Actually the water flowing over my shoulders felt pretty cool (I'm easily amuzed!!). It's also interesting to note that as I tire I can really feel my technique in the water breaking down. I guess it's good that now I can actually sense this. I just got to get to the point where I can do something about it.

That is exactly how I feel.  I hope that is normal.

 Yes, that is a normal feeling that many folks deal with.  For this reason, if you are not a strong swimmer then you will tend to do best by always swimming first (if you are training more than 1x per day).

We read to know that we are not alone - C.S. Lewis (from movie Shadowlands)

JOHN.  at least i can take comfort in the fact that im ahead of the curve in some area of my life    though, i find some features on the site not all that user-friendly, either that, or im technically-challenged.

well, HELLO THERE G-TEAM.  i had a FINE&DANDY run today

23 min run on the TM.  steady.  picked it up a little at the end, 2 mins worth and then i got in 20 mins of ST.

HR DATA 23 MIN RUN 2/9

START:  77  4.8

10 MIN:  130  5.0

6 MIN:  142/140   5.2

13 MIN:  144/140  5.2

20 MIN:  144/142  5.2

23 MIN:  151/140  4.0

4 MIN/END:  108

AV:  139;  PK:  153

TUES AND WED look like theyre gonna be nice enough to get outside.  OH PLEASE OH PLEASE. 

im hoping to free my bike from the trainer, and head up to the Lake/trail tomorrow.  and then we'll see come WED, i may even venture out and do my run outside, though theyre calling for rain both days. 

fingers crossed.

spring cant get here soon enough.....

G-Team? I like it....

First a question. Over the weekend I overdid it. Basically I was the poster child for this weeks 'Don't go crazy when the weather get's nice' blog entry. I can feel it today and on any exertion my HR goes up dramatically. What is the best course of action now, and is there something (other than not going too hard) that I should have done sooner to minimize the damage?

Afternoon Strength

Evening - 35 min Trainer Cadence Drills

10min WU

8min x 95rpm

4min x 105 rpm

2 min x 110+ (or whatever I could hold).

11 min CD

HR Data:

G-Team it is!

Ran 4 miles today...39 min.

 I figured that might have been the case when I was reading your workout reports -- first up, it is normal to head out and smash yourself when the weather gets good.  Hopefully, you won't get sick, just tired.  Second, getting tired is the point of training, fatigue then recovery... that's what leads to improved fitness.  The key thing is to get tired the right way -- a way that most benefits your athletic goals.

 The main thing that you could have done to reduce your fatigue is not to have done the Z4 and Z5 work -- especially the painful max effort segments, those really tire us out.  Still, you would not have learned this lesson as well if you simply listened to my advice.  It is much deeper learning when we really experience something.  So don't sweat it... it's a lot more real when we feel our limits.

 Main thing now is keep the HR down, stay active -- resist the urge to 'test' yourself over the next 48 hours.  You didn't go totally bananas, and you caught it early, to the fatigue should clear quickly.  You can now see how weekly 'speedwork' similar to your past weekend could impair your consistency over time... so be cautious with the higher intensity st

 g