Experior's Group - CLOSED (Page 31)

Hey all, I posted this in general Tri because I thought there might be some HR gurus that my help. Forgot about hour well educated group here! Here it is:

I need some help with some heart rate info. About a month ago in a in a spinning class I tested for MHR and came up with 190. We also did LTH 2x20 and I had 172 and 168 for each 20 minute session.

Tonight I ran a 5k pretty much all out on an indoor tract (mind you I have only been running for seven months and have lost 88 lbs. so it was not very fast). I finished it in 32:57 my fastest time yet. Here are the HR numbers:

Min:    116
Avg:   161
Peak: 171
RHR:   36

Other relavent information: 49 year old male,  237 lbs. I also have an ankle fusion, so I'm not sure how much faster I can run. Although, I felt more limited by cardiovascular than the foot. I know this is long, but can I get some opinions on how the heart numbers relate to my training?
Lactate threshold ect. Thanks.

Phil

Don't jump!

Phil,

I posted a response in the forum.

Sorry -- forgot to add link.  It is here.


Edited by Experior 2010-02-11 9:01 PM

Went for a 40 min. run this morning.  It rained some last night but was Ok this am.  Had my first experience with a dog.  It was dark out and an owner had his two large dogs out for a bathroom break and not on leashes.  The German Sheppard charged at me so I stopped and yelled "NO,"NO" as loud as I could; the dog put on the breaks and ran back to his owner.  I don't remember but I am sure his owner was saying the same thing.  I didn't really have time to be scared it jsut happened and instincts took over.  My wife said something about pepper spray,  Probably a good idea but in this instance I wouldn't have had time to even reach for it.

Felt good to get out on the run this morning after not being able to ride yesterday.

Off to swim this evening and get one of my Core Workouts in witht he possibilities of doing the second tomorrow, however I may just do one this week.

It's been a bit of an off week for me- I missed my bike on Wed and I missed my swim yesterday AM.  Unfortunately, my attempt to make up the swim this morning was unsuccessful due to the pool being closed (Abe Lincoln's bday...must be nice to work for the Park District!).  It's just one of those weeks...

I'll be one swim and a bike short come Sunday, but perhaps I'll try to make up for it by training hard this weekend.

Hope everyone is having a good Friday...
Mike

Superbowl = Beer + Fried Food
Injury = No training

Superbowl + Injury = Weight gain 

After surpassing my weight goals for January, I fell off the wagon this week and put 1.5 lbs back on.  In an effort to finally put the knee injury behind me, I committed to a week of rehab exercises only (plus my usual upper body strength training).  Though I put some weight back on, I am happy with the progress on my knees.  I'm off the meds and went for a 15 minute walk yesterday with no pain.  Next week starts my 12-week countdown to the season opener, so I'm going to ease back into my training plan then. 

I know that a number of you have been trying to fit in extra training in preparation for the upcoming season.  I hope that you can learn from my mistake and remain injury free, as it's been a long 2 months... 

Enjoy the long weekend,
Mark

Great day for me...well the first 1/2 anyway.  I was up and out the door early for a nice long visit to the Y.  First time open since Wednesday.  7 mile run on the indoor track and then 2600 yards in the pool.  Now of to the doc to let him carve up my shoulder.  I'll probably be out of the pool next week, but I'm going to ask if I can swim...

On edit - just back from the dermatologist.  He says I'm on the shelf until a week from Monday when the stitches come out.  My inner voice gave a harsh and immediate bullsh#t to that.  I'll stay out of the pool while the stitches are in, and I won't run until next Tuesday or Wednesday, but I'll be on my trainer on Monday.

Edited by scout21 2010-02-12 4:24 PM

It's snowing here!

@Brian:  Yeah, dogs. (OK, let me say at the outset that I love dogs.  I have one.)  I get fed up with dealing with them.  There was one dog on a regular bike route for me that chased me in a fairly threatening way every time, with its owner just watching.  So I finally got fed up (and concerned for the dog because it would get pretty close to cars in order to chase me), and also realized that I didn't need to outspeed it.  Instead, I sweet-talked it and encouraged it to come with me.  The dog and I were side by side for about 4 miles before it pooped out.  I felt a little sorry for the dog, so I stopped at a nearby house with someone working outside and suggested that they call animal control.  (I didn't want the dog to be wandering around lost.)  Well, guess what?  Next time I rode past that house the dog was on a leash in the yard.  I waved to the owner.

@Mike: Bad weeks happen.  Don't beat yourself up about it.  Just try to get back on the rails!

@Mark:  Ha ha.  That's the inevitable mathematics of weight control!  And really glad to hear that the knee is making progress.  Mine slipped backwards this week -- I had to scale back my run volume quite a bit this week because an old knee injury began to rear its ugly head.

@Scout:  Nice workout today!  Sorry about the shoulder, but I think most pools don't want us swimming with open wounds.  But yeah, I'd be on the trainer too.

Have a great weekend everyone!  I'm enjoying a lower-volume week than expected due to some minor injuries, so feeling very fresh.  I guess it was (accidentally) good timing, since a long hard outdoor ride is not in the cards for this weekend anyway.  The snow is really coming down here, and around here, any amount of snow on the ground shuts down the entire city.

I've been meaning to send a pic of the bike I built earlier this winter.  So without further ado...

The frame is a 1987 model year Trek 400, although it was actually built in 1986 (back when Trek built their bikes by hand in Wisconsin).  The main frame is Reynolds 531 steel with chromoly stays and fork.

The drivetrain is Shimano 105 with Shimano Tiagra shifters/brakes.  I kept the old Shimano brakes and Sakae bars (made in Japan!) just to keep something original on the bike.  The seat, seat post and quill stem (talk about old school) are all replacements.

The wheels are some crazy Shimano aero wheels from the early 2000s...they're actually supposed to be pretty fast, although I fear the day I hit a pot hole on them. 

I can't wait to see the reaction I get when passing people on their Cervelos and Felts...

Nice look!  And yes, it is fun to pass people riding $5000 bikes.  (But if somebody offered me one I'd take it in a second!  So I guess the pleasure I get in passing them is some form of jealousy....)

That is a neat bike. Lots of roadies will give a double take when they see that roll by.

Being sick at the beginning of the week hurt my volume a bit. Well, that and the chilly, windy weather we've been having. 45 and windy might sound like tropics to all of you up North, and might have to the me of 5 years ago before I moved here from Philly. But to the newly Floridian me who is now thin blooded it is like living in an igloo. I didn't ride once this week because of the weather. To be honest, part of the issue is that I have no clothing for cold or wind, so there's no good way to gear up for the chill and I'm not willing to spend $ on cold weather gear when it's such an anomaly down here.

Weighed in at 218 today so that's zero pounds lost this month. I'm not freaking out entirely since the 1.5 hours of weight training/week has been adding a lot of strength and I can see the difference it's making in my shape. I'm just gonna tell myself I added a pound of muscle and dropped a pound of fat so I can sleep better at night. I think adding some intense compound leg work has made the biggest difference and I intend to prove it if I ever get back on my bike again.

Still no swimming this week. The water's been rough and the spinner sharks haven't moved out yet.

a really nice run this morning. 2 loops of a 5 mile course and the second 5 miles was 5 minutes faster that the first 5. thats not bad for a slow old guy. now there is daylight so i got in a nice quick ride-90minutes\24 miles. legs actually are doing good today. halfway to my bike goal, and 30 more miles for my run goal.

Don't you love it when a run goes like that?

I'm worried about my run goal for the month.  I wasn't expecting my shoulder recovery to be as long as it appears that it will be.  Biking and swimming should be okay.

the shoulder injury isnt impacting the swimming volume???

Heading back home tonight from Michigan (which looks much like Virginia... strange).  Send me your progress on goals for Feb if you haven't already done so... I'll be updating in the morning before, hopefully, a workout to start the week off right!
-Stu

It is, but I took that into account when I set my goals - and I'm already more than 1/2 way to my swimming goal.  I figured that I'd be out of the pool for a week, but I thought that there would only be one or two stitches.  There's 9, and the incision is about 1.5 inches long.  I didn't realize that it would affect my running.  I'm going to see how my tank top sits on my shoulder early next week and try and get some really slow miles in on the track or TM at the Y.  I'm not going to push it, but I can't stand to not be moving either.

Finaly get to chime in for my Friday swim. This week was also a horrible one for me, both kids sick which killed my sleep and then I got their sickness. So I'm happy that I did get a chance to do the workout. So far this week only had two swims and one run, hoping to be able to get out tomorrow for a run.

Any of you following the Olympics? Scout can you send some of your snow to Vancouver, they need some and will probably pay for it too.

Sylvain

They can come and take all they need....I won't charge them!  In fact, they don't even need to knock on the door to let me know they're taking it... I won't mind!

We're also supposed to get another 4-8 inches Monday night into Tuesday...goodie.

Here are the mid-Feb results.  As always, just message me if I missed you (I know I missed a couple). 

Seems like between the weather, nagging injuries, dogs, travel, etc. we're all struggling a bit.  I found some solace in what Mark had written me about how a year ago he was a couch potato and did 12oz curls.  Sometimes it helps to reflect a bit on where we were at some point in the past before we got the tri bug and what a difference it has made in our lives.  Puts a little perspective on a small discouraging moment.  A week, a month, or even an injury can be just a small blip in a long-term plan.  But, long-term goals are achieved by persevering through the blips over the long haul.  Us older folks (which I think we all qualify) instinctively know that - it is one of our advantages!

Okay, no travel for me this week, and a mere couple of inches of snow is forecast for tomorrow... ha!  Time to log a solid week.

	Goal 1	Progress	Goal 2	Progress
Brian			Trigger point on legs 3-4x/week
Mark	Weight -4	+1.5	Train to get a healthy knee	On track
Michael	3x Core / week	2x	SBR 10/4/4 (IMs)	2.5/1/1
Mike	Weight -7 to 170	174 (-3)	Run 52.4 / 10 Hrs Bike	25.77/4.16
Pete	Weight -3	0	Up intensity and speedwork
Phil	Weight 232 (-7)	237.4 (-2)	7 Hours Training / Week
Scout	Weight 157	157.3	SBR 12/224/105 (Mi)	7/88/39
Stu	Weight -4	-2
Sylvain	Weight -5	-3	2x Core / Week	Yeppers
Will			Bike 150 / 75 Run

Edited by juneapple 2010-02-15 9:29 PM

Sorry no new goals yet for Feb.  Weight loss - even steven this week.  Did not get either Core Workout in this week.  It definitely was a tough week at work that created a lot of stress and late work hours.  I have to get some goals set!!!

I am having some issues with my left heal.  Not overly painful but nagging after I run.  I have been icing it and making sure I am massaging my calf as that is where I think it is coming from.  My calf definitely feels tight and is tender when I massage it.  I asked my wife to check with the Dr's she works for (ENT's) on a Podiatrist to see who treats athletes.  I want to go see someone who knows the foot and can give me some recommendations what I can do; maybe orthotics for inside my running shoes or if need be different shoes recommendations. 

Today it is raining out and I have a run to do and steady swimming with no drills.  I may just go do the elliptical at the gym for the time I am suppose to run and swim before.  Probabaly a good time to get in at least one of my Core Workouts.  Big day before the day off tomorrow.  Need to get my bike in working order so I can begin to ride outside.

Well said, Stu.  I was frustrated by an injury early this week.  Now I'm frustrated about being overwhelmed with work.  Speaking of which, I'm now going back to it...

I'm hoping for a good week.  I've had two months of fairly inconsistent training and that needs to change now if I'm going to do a HIM in May.  I'll see what the remainder of Feb brings.  If I can get my distances and time up where they need to be, I'll keep that HIM goal on the horizon for May, otherwise, I may have to fall back to the original goal of Sept. 

Did have a short, but excellent swim today.  My stroke has been getting better recently.  Had 3 PB training times - 4:32 for a 300, 2:50 for 200, and 1:17 for 100.  Next goal is breaking 15:00 for 1000 yards.  Still way off HS, but I'm starting to think I could break 30 again in the 50 with a starting block and a flip turn.  While I was in Florida, a new friend of mine told me about a virtual masters program that I might join.  It would be fun to go to some of the national meets. 

After the swim 3 hours of playing with the band for a pretty packed house (Valentine's Day I guess!).  Hope you all were able to find time for a moment or two with your Valentine.

-Stu

Well just got back playing hockey, I ended up playing two games (other game was missing players). So I played 2 hours of hockey, I guess I can count that as my long run which was suppose to be 90 minutes. I don't think I'll be getting my swim in tomorrow, gym might be closed because here in Ontario, Canada it's a holiday for most of us. It's actualy called familly day.

Hey Stu, I'm having problems keeping my planned volume also. I'm registered to run a 30K race at end of March but I'm seriously thinking of skipping it. Missing too many runs. I'm not running any marathons this year so it's not a critical race. I don't want to cram too many miles in such a short period and get injured, my main goal is to race my first Tri. The more I think about the more it's making sense to let it go.

Sylvain

STU- You travel  for work, you are a triathlete, you have a family and you play in a band?  I'm envious of your time management abilities!  I know you've said you're a bit behind in your training, but if I traveled as much as you did I'd have bagged my training long ago.  One of the reasons I am/was so out of shape is because I spent a year traveling for work...it was really difficult to get into any sort of rhythm.  I tip my hat to you for your attempt at staying committed to your training. 

Speaking of traveling, I'm heading back to Costa Rica next week (lived there for 2 years and 'commuted' for another) to take care of some loose ends.  I'm going to add an extra swim and bike this week as I'll be unable to do either while I'm down there.  Let me know if anyone in the group wants some CR coffee or cheap prescription drugs (just joking).

On a random side note, if anyone is looking for some inspiration check out the Olympic x-country skiing and biathlon.  I was watching yesterday and many of the competitors collapsed at the finish line (some were puking)...talk about finishing strong!