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Evondo's Group - CLOSED! (Page 31)
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 2010-01-04 6:29 PM in reply to: #2593647 |
 Payson, AZ |  Subject: RE: Evondo's Group - CLOSED!Emmanem - 2010-01-04 4:11 PM wanted to share some pictures I took today at riding... You rode through some heavy fog there.  |
| 2010-01-04 6:31 PM in reply to: #2558074 |
Master  1623   | Subject: RE: Evondo's Group - CLOSED! Finally figured out how to post a picture... technology is not on my side today lol (0104001457b.jpg) Attachments ---------------- 0104001457b.jpg (53KB - 20 downloads) |
| 2010-01-04 6:36 PM in reply to: #2593683 |
Veteran 204 | Subject: RE: Evondo's Group - CLOSED! I have done the same plans that Tif has used. I felt completly prepared for each of the races I competed in last year. Start back to work today (Teacher) and this means there will be routine back in my life. I like this because it makes eating healthier easier and it makes getting in the workouts easier. I come home from work, put on the workout clothes and out the door I go. When I am on vacation it is much harder to get my butt off the couch and out the door. roadrhino - 2010-01-04 6:28 PM bzgl40 - 2010-01-04 10:11 AMSounds like everyone is coming out of vacation and ready to hit it hard. Anyone using the BT training plans? I decided to upgrade to silver and plug in the basic silver HIM plan. I originally had in the Bronze beginner one but decided it was way to light. This is going to be my first HIM but I am fairly use to the distances and then some of the bike and run. I imagine I'll tweak it quite a bit as I go along though, especially the bike due to the number of centuries I plan on riding this year. I have used the BT Sprint to Olympic Bridge and found it very adequate for preparing me for the Olympic distance last summer. I will be using the Olympic to HIM Bridge here at the end of this month after I get a few weeks of training all 3 disciplines again during the month of January. Speaking of which, I plan to get in the pool on Thursday. I was planning to do that tomorrow, but there are a ton of conflicts I can't work around...and the facility I swim at is a 45-minute drive one way, so I pretty much have to plan a swim day in advance. Then, sometime in the near future I should really think about dusting off the bike......... |
| 2010-01-04 7:32 PM in reply to: #2593649 |
Pro 4482  NJ | Subject: RE: Evondo's Group - CLOSED! Emmanem - 2010-01-04 7:12 PM Here's who I spent three hours of my day with... Emma, every hour spent with a horse is worth infinite hours on a treadmill/elliptical etc. Good for you. |
| 2010-01-04 8:32 PM in reply to: #2593687 |
Extreme Veteran 689 | Subject: RE: Evondo's Group - CLOSED! Emmanem - 2010-01-04 7:31 PMFinally figured out how to post a picture... technology is not on my side today lol beautiful horse! She has a great smile. |
| 2010-01-04 9:02 PM in reply to: #2593901 |
Extreme Veteran 380 Houston | Subject: RE: Evondo's Group - CLOSED! Holy Cow I end up pages behind in a hurry! I took off for Austin early this morning and just got through the day to get on the computer. I came back to 9 Inspires - THANKS to ALL! The knee was the worst than ever yesterday and kept me awake last night. I can walk again now and should be back to OK tomorrow. I think I only have short runs or no runs left in me this week. I am out of town next week so I had a built in taper regardless. I appreciate the advice and have tried a number of suggestions to get back to "normal" and to prepare for the 13.1. If I rest it a bunch and don't stop to tie my shoes tighter I should be OK on the half. I focused on the pain on Sunday which actually helped on my HR. That worked until someone stuck the knife in my knee much deeper after tying my shoes tighter. Only walked / ran from there on to the shorter distance. (ironic that when my rescue wagon [Keri in the minivan] came to me I was moving at 6:30 pace trying to get back home to stop being in pain and freezing). Walking to the finish line is not allowed if I can help it. I won't say never because there may be a day I am happy just to crawl across. |
| 2010-01-04 9:11 PM in reply to: #2586656 |
Extreme Veteran 380 Houston | Subject: RE: Evondo's Group - CLOSED! I have to tell you I stole your numbers to input into my 305 software. The HR zones Garmin had for me were way off. (I think yours are much closer). I need to go through the torture that you put yourself through but I can't pull that off right now with my knee in bad shape. Is it safe to say most of you run in Zone 3 the majority of the time? I feel like I have been running as hard as I could pull off for whatever distance I was attempting that day (ZONE 3-5). I am not sure I need to be doing that. I struggle with just "logging miles" while running. I can do that on the bike because I really enjoy the bike. The run needs to be intense and over because generally I am not having fun. I only enjoy short / fast runs typically. No marathons or full IMs in my future. |
| 2010-01-04 9:12 PM in reply to: #2586656 |
Extreme Veteran 380 Houston | Subject: RE: Evondo's Group - CLOSED! bzgl40 - 2009-12-31 1:41 PM Ok, no end to the rain in sight and I decided I still wanted to test today so off to the treadmill I went. I figure outside is inconsistant at best so I'll just head back to the treadmill when I need to test again. I ended up with 179 as my average for the 20 minute test so these are my HR Zones for the Run I find that over the last month or so I am getting faster on the run which is pretty cool. I never thought I could substain a sub 9 min mile and now I find I can (although I usually go at around 9:15-9:30). Course my distance needs to increase but I am pretty stoked about that. I attribute it to two things, figuring out negative splits and losing a bit of weight. Oh, and consistancy of course...but that's boring Reply not Quote on previous |
| 2010-01-04 9:43 PM in reply to: #2593391 |
Veteran 104 | Subject: RE: Evondo's Group - CLOSED! bzgl40 - 2010-01-04 4:10 PM I'm not in for the swim workouts cause this is the month I stop being a chicken sh** and join the masters team. Yup, starting tomorrow morning I am going to be hauling my little intimidated arse to the pool at 5AM to show everyone just how slow someone really can swim. Good for you! There's a masters group that does morning workouts not too far from my house, but I'm still too chicken to join. When I go swim in the afternoons their workouts are still posted on the whiteboard, and they look hard! I don't think I can hang. |
| 2010-01-04 9:45 PM in reply to: #2558074 |
Master 1591 San Diego, CA | Subject: RE: Evondo's Group - CLOSED! Emma, I love the horse pics. |
| 2010-01-04 9:48 PM in reply to: #2593304 |
| Triathlete Nation ~ Texas! | Subject: RE: Evondo's Group - CLOSED! KK ~ LA Fitness at Barker & 290 has a pool. I think they all have pools (25m's & 4 lanes) I belong to that one, & I have belonged to the one at 529 & Barker. I like it. I think it's 30 a month. They have child care too. |
| 2010-01-04 9:57 PM in reply to: #2593351 |
| Triathlete Nation ~ Texas! | Subject: RE: Evondo's Group - CLOSED! That's two races... Jeff & Brede's Sprint in Katy & Bridgelands. That was fun cuz I was on the water in a canoe...then moved on land & provided adult beverages for all our peeps! Got to hang out with our Polk-a-dotted, super-fast, mentor that warm summer day! Ha! Good Times! I must say BvD, you got IM training numbers!  Smoked all of us (except EvD) like cheap cigars! You da bomb! |
| 2010-01-04 10:04 PM in reply to: #2593687 |
| Triathlete Nation ~ Texas! | Subject: RE: Evondo's Group - CLOSED! Dogs, horses & sexy TRI bikes... Three of my favorite things. Beautiful horse Emma. Good for the soul I am sure. |
| 2010-01-04 10:13 PM in reply to: #2594043 |
| Payson, AZ | Subject: RE: Evondo's Group - CLOSED! gavisk - 2010-01-04 7:43 PM bzgl40 - 2010-01-04 4:10 PM I'm not in for the swim workouts cause this is the month I stop being a chicken sh** and join the masters team. Yup, starting tomorrow morning I am going to be hauling my little intimidated arse to the pool at 5AM to show everyone just how slow someone really can swim. Good for you! There's a masters group that does morning workouts not too far from my house, but I'm still too chicken to join. When I go swim in the afternoons their workouts are still posted on the whiteboard, and they look hard! I don't think I can hang.yeah, I feel I can't hang with them either but the coach is the life guard when I normally swim and he says I'll be fine. I honestly don't believe him but he knows what he's getting:-) It honestly is taking all my will power to not chicken out this time. |
| 2010-01-04 10:19 PM in reply to: #2594043 |
| Triathlete Nation ~ Texas! | Subject: RE: Evondo's Group - CLOSED! Don't be skeeeeered David... You just might surprise yourself! Get in there & mix it up and before ya know it you'll be spankin' some Master's Swim group 'A'!Kudos to you Kim, for taking the proverbial plunge! |
| 2010-01-04 10:22 PM in reply to: #2593993 |
| Payson, AZ | Subject: RE: Evondo's Group - CLOSED! I KENOTT swim - 2010-01-04 7:11 PM Is it safe to say most of you run in Zone 3 the majority of the time? I feel like I have been running as hard as I could pull off for whatever distance I was attempting that day (ZONE 3-5). I am not sure I need to be doing that. I struggle with just "logging miles" while running. I can do that on the bike because I really enjoy the bike. The run needs to be intense and over because generally I am not having fun. I only enjoy short / fast runs typically. I haven't really been running with my HR monitor so not really sure but most likely I at least end in the 3-5 range. But, now the goal is to slow down a bit again to build my mileage back up. I plan on wearing the monitor for a while at least so I can analyze it later but I mostly go by feel, so I need to get my long run day down to a RPE 3-4, which is Zone 2. I think I will keep one tempo run in there though. |
| 2010-01-04 10:27 PM in reply to: #2593287 |
| Veteran 223 back of the pack | Subject: RE: Evondo's Group - CLOSED! I am in... This week.First will be tomorrow morning.PLAN FOR THE MORNING......50m easy25m fist drill -------------- 200m @ 45s/25m------------- rest 60s------------------ 4x25m @ 35s/25m----------------- rest 60s --------------------- 200m @ 45s/25m---------------- 125m cool down.----------------- . evondo - 2010-01-04 2:37 PMI must have missed that but we can start it up again... Here's an endurance workout that should be good to start everyone off:<br /><br />Endurance WO (1700+ <br />WU: 1x200 swim<br />WU: 1x200 fist drill<br />Main: Increase/decrease each part of main set by 100 to meet required distance<br />Main: 1x400 steady swim<br />Main: Rest 1'<br />Main: 4x100 15" rest w/paddles hold faster than 400 pace<br />Main: Rest 1'<br />Main: 1x400 steady swim<br />WD: 1x100 easy<br /><br />I have a list of the common drills at my website <a href="http://www.ironprep.com/swimming-drills">http://www.ironprep.com/swimming-drills</a><br /><br />I'll post another workout weekly IF 5+ people reply to this workout to say they did it and if Nicole ever misses a week, we'll have to sit and wait until she makes it up, after it all this is her idea <br /><br />Nicole83 - 2010-01-04 3:08 PM Wow this group moves so fast. I think I have to check in more frequently than once a day or else I get behind.<br /><br />I'm not going to bother posting 2009 totals, I totally sucked tracking my workouts there for a bit so it's not accurate. But seeing everyone post there's has me totally motivated to actually keep decent logs this year. <br /><br />I drove by my gym about 10 minutes ago on the way back to the office and the lot is already hopping. I have a feeling I'm going to need to shank someone to get a lane in the pool and a spin bike tonight.<br /><br /><strong>So Eric, did you ever see my post about posting the weekly swim workouts for us again? </strong>It was probably 20 pages back at this point. But basically the workout with the drills and whatnot like you did way back in our old group. A few others seemed interested too.<br /><br />I think I could definately use some more structured swim workouts as, at this point, I'm kinda doing the "jump in and swim for 45ish minutes or 1500 yds, whichever comes first" workout. While that's groovy and all, I feel like I'm probably missing out on an opportunity to get stronger/faster/whatnot.Edited by loeber 2010-01-04 10:31 PM |
| 2010-01-04 10:36 PM in reply to: #2558074 |
Master 1623 | Subject: RE: Evondo's Group - CLOSED! Thanks everyone for the comments on my pictures! I'm heading back up to Clemson tomorrow so I probably won't be able to get on here until tomorrow night. Hope everyone has a great Tuesday!! |
| 2010-01-04 10:41 PM in reply to: #2558074 |
| Triathlete Nation ~ Texas! | Subject: RE: Evondo's Group - CLOSED! Ken - I way say that the majority of my runs are in Zones 3 & 4...with occasional visits to zone 5. Sustained efforts in Zone 5 are for race day efforts only... I have real hard time backing it down out of Z4, but for injury prevention & sustainability later, try to keep it in the Z3 (realistically). Ideally, Z2 -Z3, but sometimes that's more painful than a faster/harder effort. Too hard/fast too often will only result in injury...not faster race splits. Work in the endurance, adaptability & then comes the interval/speed work to increase overall speed. |
| 2010-01-05 6:43 AM in reply to: #2593287 |
Pro 4482 NJ | Subject: RE: Evondo's Group - CLOSED! evondo - 2010-01-04 4:37 PM I must have missed that but we can start it up again... Here's an endurance workout that should be good to start everyone off: Endurance WO (1700+) WU: 1x200 swim WU: 1x200 fist drill Main: Increase/decrease each part of main set by 100 to meet required distance Main: 1x400 steady swim Main: Rest 1' Main: 4x100 15" rest w/paddles hold faster than 400 pace Main: Rest 1' Main: 1x400 steady swim WD: 1x100 easy I have a list of the common drills at my website http://www.ironprep.com/swimming-drills I'll post another workout weekly IF 5+ people reply to this workout to say they did it and if Nicole ever misses a week, we'll have to sit and wait until she makes it up, after it all this is her idea Nicole83 - 2010-01-04 3:08 PM Wow this group moves so fast. I think I have to check in more frequently than once a day or else I get behind. I'm not going to bother posting 2009 totals, I totally sucked tracking my workouts there for a bit so it's not accurate. But seeing everyone post there's has me totally motivated to actually keep decent logs this year. I drove by my gym about 10 minutes ago on the way back to the office and the lot is already hopping. I have a feeling I'm going to need to shank someone to get a lane in the pool and a spin bike tonight. So Eric, did you ever see my post about posting the weekly swim workouts for us again? It was probably 20 pages back at this point. But basically the workout with the drills and whatnot like you did way back in our old group. A few others seemed interested too. I think I could definately use some more structured swim workouts as, at this point, I'm kinda doing the "jump in and swim for 45ish minutes or 1500 yds, whichever comes first" workout. While that's groovy and all, I feel like I'm probably missing out on an opportunity to get stronger/faster/whatnot. Eric, I have masters swim during the week but this will be my weekend swim. |
| 2010-01-05 7:21 AM in reply to: #2594098 |
Master 1318 Houston | Subject: RE: Evondo's Group - CLOSED! So.... How was it? bzgl40 - 2010-01-04 10:13 PM gavisk - 2010-01-04 7:43 PM bzgl40 - 2010-01-04 4:10 PM I'm not in for the swim workouts cause this is the month I stop being a chicken sh** and join the masters team. Yup, starting tomorrow morning I am going to be hauling my little intimidated arse to the pool at 5AM to show everyone just how slow someone really can swim. Good for you! There's a masters group that does morning workouts not too far from my house, but I'm still too chicken to join. When I go swim in the afternoons their workouts are still posted on the whiteboard, and they look hard! I don't think I can hang.yeah, I feel I can't hang with them either but the coach is the life guard when I normally swim and he says I'll be fine. I honestly don't believe him but he knows what he's getting:-) It honestly is taking all my will power to not chicken out this time. |
| 2010-01-05 7:34 AM in reply to: #2593993 |
Master 1318 Houston | Subject: RE: Evondo's Group - CLOSED! Build base in Z2-Z3 until at least 20mi/wk then incorporate hills/intervals into your routine slowly which can push you into Z4-Z5. If you do too much Z4/Z5 to soon chance of injury is pretty high. You might enjoy running more if you don't kill yourself every run. I KENOTT swim - 2010-01-04 9:11 PM I have to tell you I stole your numbers to input into my 305 software. The HR zones Garmin had for me were way off. (I think yours are much closer). I need to go through the torture that you put yourself through but I can't pull that off right now with my knee in bad shape. Is it safe to say most of you run in Zone 3 the majority of the time? I feel like I have been running as hard as I could pull off for whatever distance I was attempting that day (ZONE 3-5). I am not sure I need to be doing that. I struggle with just "logging miles" while running. I can do that on the bike because I really enjoy the bike. The run needs to be intense and over because generally I am not having fun. I only enjoy short / fast runs typically. No marathons or full IMs in my future. |
| 2010-01-05 8:15 AM in reply to: #2593394 |
Master 1209 New York, NY | Subject: RE: Evondo's Group - CLOSED! Oh yes, I know that And very true! evondo - 2010-01-04 5:11 PM 30 minutes today is better than cramming workouts together later in the week but you already knew that right? KelliD - 2010-01-04 4:07 PM Question for the group..... If I happen to have 30 minutes of down time at home, worth it to get on the trainer just for 30 minutes OR should I wait until I can fit in a longer ride? |
| 2010-01-05 8:16 AM in reply to: #2593399 |
Master 1209 New York, NY | Subject: RE: Evondo's Group - CLOSED! You should already know, while wheels may add a little speed, it's the engine not the wheels that make you faster evondo - 2010-01-04 5:12 PM Or you going to use those 30 minutes to go buy some race wheels? evondo - 2010-01-04 4:11 PM 30 minutes today is better than cramming workouts together later in the week but you already knew that right? KelliD - 2010-01-04 4:07 PM Question for the group..... If I happen to have 30 minutes of down time at home, worth it to get on the trainer just for 30 minutes OR should I wait until I can fit in a longer ride? |
| 2010-01-05 8:19 AM in reply to: #2593410 |
Master 1209 New York, NY | Subject: RE: Evondo's Group - CLOSED! Great ideas, thanks!!! And, I do love torture bzgl40 - 2010-01-04 5:15 PM 5 minute warm up, 20 minutes of intervals, 5 minute cool down = big puddles next to the bike. Just make it a quality session and the short time frame will feel so much longer. Change up the intevals. Maybe 5 minutes with 1 minute rest, or 30 secs effort, 30 secs rest (rest means easy spin). 1 minute on/1 minute off. 2 minute intevals. Endless possibilities of torture. KelliD - 2010-01-04 2:07 PM Question for the group..... If I happen to have 30 minutes of down time at home, worth it to get on the trainer just for 30 minutes OR should I wait until I can fit in a longer ride? |
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