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Evondo's Group - CLOSED! (Page 33)
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 2010-01-05 1:16 PM in reply to: #2594845 |
Expert  1323   Rowlett, TX |  Subject: RE: Evondo's Group - CLOSED!Ask this guy to be on deck bzgl40 - 2010-01-05 9:53 AM Nicole83 - 2010-01-05 7:43 AM Question- what's the best way to time yourself? They don't have one of those big clocks with the second hand at my pool. Stopwatch at the end? I have a watch with a lap counter on it. That's what I use. Although honestly I am using it mostly to count laps  (flav[1].jpg) Attachments ---------------- flav[1].jpg (18KB - 12 downloads) |
| 2010-01-05 1:28 PM in reply to: #2595450 |
Master 1318 Houston | Subject: RE: Evondo's Group - CLOSED! You don't want to do nothing for an entire week then race that weekend if you can avoid it. Avoid anything hard but you still want shorter 3-5mi runs the week of the race... These should include 'pickups' or bursts of speed for a short time (60-90 seconds) not all out sprint with about 2X the amount of easy jog between. I KENOTT swim - 2010-01-05 12:58 PM Trin2bfast - 2010-01-04 10:41 PM Ken - I way Tsay 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. This could explain my knee issue. The good news is that the knee seems good after a few days. I will run tomorrow shorter distance (3-4 miles)and slower than my usual goal (zone 3). One more run this weekend (6-7 miles of zone 3) and then nothing until the 17th. I guess the hard work and the mistakes are all behind my now - almost time to leave it all on the course. |
| 2010-01-05 2:46 PM in reply to: #2595498 |
Master 1209 New York, NY | Subject: RE: Evondo's Group - CLOSED! Hands down, best. post. of. the. day. Nice one, Todd!!! Newtons1st - 2010-01-05 2:16 PM Ask this guy to be on deck bzgl40 - 2010-01-05 9:53 AM Nicole83 - 2010-01-05 7:43 AM Question- what's the best way to time yourself? They don't have one of those big clocks with the second hand at my pool. Stopwatch at the end? I have a watch with a lap counter on it. That's what I use. Although honestly I am using it mostly to count laps |
| 2010-01-05 2:56 PM in reply to: #2595775 |
Pro 4742   Sarasota FL | Subject: RE: Evondo's Group - CLOSED! Agreed! Though I didn't realize there was a contest... I need to step up my game. KelliD - 2010-01-05 3:46 PM Hands down, best. post. of. the. day. Nice one, Todd!!! Newtons1st - 2010-01-05 2:16 PM Ask this guy to be on deck bzgl40 - 2010-01-05 9:53 AM Nicole83 - 2010-01-05 7:43 AM Question- what's the best way to time yourself? They don't have one of those big clocks with the second hand at my pool. Stopwatch at the end? I have a watch with a lap counter on it. That's what I use. Although honestly I am using it mostly to count laps |
| 2010-01-05 3:57 PM in reply to: #2594879 |
Extreme Veteran 380 Houston | Subject: RE: Evondo's Group - CLOSED! KeriKadi - 2010-01-05 10:02 AM I would love to have a lap counter. Maybe for Mother's Day? HOLY CRAP Christmas is just barely in the attic! |
| 2010-01-05 4:07 PM in reply to: #2596018 |
Extreme Veteran 380 Houston | Subject: RE: Evondo's Group - CLOSED! I just got an email from the Houston Marathon folks BIB# 27160 for the Houston Half Mary - must be getting close now! How many thousands of people are going to be in my freaking way/running me over?!?!?! Black wave? 7:10 start? How many freaking waves are there? My only Du had boys and girls - lead girl almost caught this slow boy with 5 minutes of a head start in a very short race (2/12/2). I guess Eric just convinced me to bring my running crap with my on the traveling trip next week. Hotel dreadmill here I come! OR....I might have to map a run course around the hotel in Orlando and Atlanta just in case (GPS in pocket just in case). At least the trip keeps me South! |
| 2010-01-05 4:13 PM in reply to: #2595538 |
Extreme Veteran 380 Houston | Subject: RE: Evondo's Group - CLOSED! evondo - 2010-01-05 1:28 PM You don't want to do nothing for an entire week then race that weekend if you can avoid it. Avoid anything hard but you still want shorter 3-5mi runs the week of the race... These should include 'pickups' or bursts of speed for a short time (60-90 seconds) not all out sprint with about 2X the amount of easy jog between. OK, OK no slacking off - I am bringing my running shoes to Orlando / Atlanta. 3-5 miles with a few bursts of speed. Got it. Maybe Tuesday / Thursday? |
| 2010-01-05 4:18 PM in reply to: #2596057 |
| Payson, AZ | Subject: RE: Evondo's Group - CLOSED! You know, that raises a question. I recall from my marathon days taper. I loved taper. Favoriate part of the marathon training. I only have to run 16 today? Awesome. I think there is such a thing as too much taper for too long. I see some training programs that really cut things back for a full 3 weeks. I think that is a bit to long of a taper and you lose some umph if you taper too much for too long. Thoughts? Obviously it is dependant on distance. I KENOTT swim - 2010-01-05 2:13 PM evondo - 2010-01-05 1:28 PM You don't want to do nothing for an entire week then race that weekend if you can avoid it. Avoid anything hard but you still want shorter 3-5mi runs the week of the race... These should include 'pickups' or bursts of speed for a short time (60-90 seconds) not all out sprint with about 2X the amount of easy jog between. OK, OK no slacking off - I am bringing my running shoes to Orlando / Atlanta. 3-5 miles with a few bursts of speed. Got it. Maybe Tuesday / Thursday? |
| 2010-01-05 4:25 PM in reply to: #2596018 |
Pro 4824 Houston | Subject: RE: Evondo's Group - CLOSED! KeriKadi - 2010-01-05 10:02 AM I would love to have a lap counter. Maybe for Mother's Day? I KENOTT swim - 2010-01-05 3:57 PMHOLY CRAP Christmas is just barely in the attic! One of these days you'll get this quote feature figured out my love. A girl can dream/hope, right? At least I didn't say Goundhogs Day or Valentines Day. Edited by KeriKadi 2010-01-05 4:28 PM |
| 2010-01-05 4:39 PM in reply to: #2596057 |
Master 1318 Houston | Subject: RE: Evondo's Group - CLOSED! Tuesday/Thursday works, I'd recommend a brief 1-2mi run on Saturday as well. I KENOTT swim - 2010-01-05 4:13 PM OK, OK no slacking off - I am bringing my running shoes to Orlando / Atlanta. 3-5 miles with a few bursts of speed. Got it. Maybe Tuesday / Thursday? |
| 2010-01-05 4:50 PM in reply to: #2596075 |
Master 1318 Houston | Subject: RE: Evondo's Group - CLOSED! I'd say it depends on how the plan is structured. Goal of taper is simply to reduce fatigue and increase form while losing as little fitness as possible. For a 3 week taper your distance needs to be well above what the race distance requires and your decrease week on week also needs to be adjusted correctly. The way I write my 70.3 plan is technically with a 3 week taper but it's off of my maximum mileage week. I reduce ~20% running and ~15% biking week on week which will put me at ~50mi bike and ~10mi run the week before a 70.3. The week after my max week although technically it's taper is not easy at all so I end up with only ~10 days that is what most people call taper. For others that I coach the taper will be either less time or less steep of a percentage drop depending on their experience and current fitness. bzgl40 - 2010-01-05 4:18 PM You know, that raises a question. I recall from my marathon days taper. I loved taper. Favoriate part of the marathon training. I only have to run 16 today? Awesome. I think there is such a thing as too much taper for too long. I see some training programs that really cut things back for a full 3 weeks. I think that is a bit to long of a taper and you lose some umph if you taper too much for too long. Thoughts? Obviously it is dependant on distance. I KENOTT swim - 2010-01-05 2:13 PM evondo - 2010-01-05 1:28 PM You don't want to do nothing for an entire week then race that weekend if you can avoid it. Avoid anything hard but you still want shorter 3-5mi runs the week of the race... These should include 'pickups' or bursts of speed for a short time (60-90 seconds) not all out sprint with about 2X the amount of easy jog between. OK, OK no slacking off - I am bringing my running shoes to Orlando / Atlanta. 3-5 miles with a few bursts of speed. Got it. Maybe Tuesday / Thursday? |
| 2010-01-05 4:51 PM in reply to: #2596075 |
Master 1318 Houston | Subject: RE: Evondo's Group - CLOSED! That's why I think you marathoners are crazy, I've never run 16mi bzgl40 - 2010-01-05 4:18 PM You know, that raises a question. I recall from my marathon days taper. I loved taper. Favoriate part of the marathon training. I only have to run 16 today? Awesome. I think there is such a thing as too much taper for too long. I see some training programs that really cut things back for a full 3 weeks. I think that is a bit to long of a taper and you lose some umph if you taper too much for too long. Thoughts? Obviously it is dependant on distance. I KENOTT swim - 2010-01-05 2:13 PM evondo - 2010-01-05 1:28 PM You don't want to do nothing for an entire week then race that weekend if you can avoid it. Avoid anything hard but you still want shorter 3-5mi runs the week of the race... These should include 'pickups' or bursts of speed for a short time (60-90 seconds) not all out sprint with about 2X the amount of easy jog between. OK, OK no slacking off - I am bringing my running shoes to Orlando / Atlanta. 3-5 miles with a few bursts of speed. Got it. Maybe Tuesday / Thursday? |
| 2010-01-05 5:08 PM in reply to: #2596168 |
| Payson, AZ | Subject: RE: Evondo's Group - CLOSED! Ha. Although I must admit, that is at about my sanity limit. Once I start going over 16mi (in training) I start to go a bit bonkers. I try and do a few of my long runs with a group for at least some sanity. evondo - 2010-01-05 2:51 PM That's why I think you marathoners are crazy, I've never run 16mi |
| 2010-01-05 6:02 PM in reply to: #2596040 |
Veteran 104 | Subject: RE: Evondo's Group - CLOSED! I KENOTT swim - 2010-01-05 4:07 PM I guess Eric just convinced me to bring my running crap with my on the traveling trip next week. Hotel dreadmill here I come! OR....I might have to map a run course around the hotel in Orlando and Atlanta just in case (GPS in pocket just in case). At least the trip keeps me South! For anyone still on the fence about GPS: I've had my 305 for a while, but only recently discovered (sadly, I never, ever read manuals for anything) this great feature for the directionally challenged that tracks your run/bike and guides you back to the starting point. So you don't have to map anything out in a strange city; just start running/riding. I'm usually pretty good about spatial memory, but sometimes, in certain cities, I'll zone out and suddenly have no idea where I am. Maybe I should take a look at the manual to find out other cool stuff that it does. |
| 2010-01-05 6:17 PM in reply to: #2596303 |
| Payson, AZ | Subject: RE: Evondo's Group - CLOSED! gavisk - 2010-01-05 4:02 PM I KENOTT swim - 2010-01-05 4:07 PM I guess Eric just convinced me to bring my running crap with my on the traveling trip next week. Hotel dreadmill here I come! OR....I might have to map a run course around the hotel in Orlando and Atlanta just in case (GPS in pocket just in case). At least the trip keeps me South! For anyone still on the fence about GPS: I've had my 305 for a while, but only recently discovered (sadly, I never, ever read manuals for anything) this great feature for the directionally challenged that tracks your run/bike and guides you back to the starting point. So you don't have to map anything out in a strange city; just start running/riding. I'm usually pretty good about spatial memory, but sometimes, in certain cities, I'll zone out and suddenly have no idea where I am. Maybe I should take a look at the manual to find out other cool stuff that it does. Of course don't forget to mark you starting poing I use my iPhone for that. And sadly I have had to use it. Here. In Oregon City.  I was trying to extend out my usual route and um, got misplaced. |
| 2010-01-05 6:24 PM in reply to: #2596092 |
Extreme Veteran 380 Houston | Subject: RE: Evondo's Group - CLOSED! Listen "postmaster" some of us haven't done this for hours a day for years. How many threads are you posted in? How many different boards? Santa is taking your trainer back to trade in for a Power Tap wheel for me. KeriKadi - 2010-01-05 4:25 PM KeriKadi - 2010-01-05 10:02 AM I would love to have a lap counter. Maybe for Mother's Day? I KENOTT swim - 2010-01-05 3:57 PMHOLY CRAP Christmas is just barely in the attic! One of these days you'll get this quote feature figured out my love. A girl can dream/hope, right? At least I didn't say Goundhogs Day or Valentines Day. |
| 2010-01-05 6:34 PM in reply to: #2596139 |
Extreme Veteran 380 Houston | Subject: RE: Evondo's Group - CLOSED! 1-2 miles the day before?? That will help the run the next day? I was with you until that one. I am in listening mode right now. Consider is done. Justine found a pool option that may work for me. ($5 a swim indoors) I am almost ready to get wet. I hope they know CPR  evondo - 2010-01-05 4:39 PM Tuesday/Thursday works, I'd recommend a brief 1-2mi run on Saturday as well. I KENOTT swim - 2010-01-05 4:13 PM OK, OK no slacking off - I am bringing my running shoes to Orlando / Atlanta. 3-5 miles with a few bursts of speed. Got it. Maybe Tuesday / Thursday? |
| 2010-01-05 6:41 PM in reply to: #2596303 |
Extreme Veteran 380 Houston | Subject: RE: Evondo's Group - CLOSED! That is very cool - now where is the manual again? [tossed that sucker immediately] I was thinking I would use the Garmin 1200 from my car. If the 305 covers it I just have to figure out how to use it on the plane out there [after I find the manual]. gavisk - 2010-01-05 6:02 PM I KENOTT swim - 2010-01-05 4:07 PM I guess Eric just convinced me to bring my running crap with my on the traveling trip next week. Hotel dreadmill here I come! OR....I might have to map a run course around the hotel in Orlando and Atlanta just in case (GPS in pocket just in case). At least the trip keeps me South! For anyone still on the fence about GPS: I've had my 305 for a while, but only recently discovered (sadly, I never, ever read manuals for anything) this great feature for the directionally challenged that tracks your run/bike and guides you back to the starting point. So you don't have to map anything out in a strange city; just start running/riding. I'm usually pretty good about spatial memory, but sometimes, in certain cities, I'll zone out and suddenly have no idea where I am. Maybe I should take a look at the manual to find out other cool stuff that it does. |
| 2010-01-05 6:43 PM in reply to: #2558074 |
Veteran 104 | Subject: swim |
| 2010-01-05 8:15 PM in reply to: #2596357 |
Master 1318 Houston | Subject: RE: Evondo's Group - CLOSED! It is meant to be a warmup. Normally when resting for a race the body is healing itself and when it does that it'll tighten up. Don't run hard just a stroll around the block, if you ever take a deep breath you're going to hard  The schedule I try to do is 2-days before is completely off, 1 day before is a short warm-up. If I'm at at triathlon I'll do a very short swim/bike/run if I can. The day of the race WARMUP beforehand. You're running 13.1 miles, a 1-2mi easy jog will not hurt you it will loosen you up and calm your nerves... I will normally include a few 30second pickups in my warmup to get the HR up but that's optional. I KENOTT swim - 2010-01-05 6:34 PM 1-2 miles the day before?? That will help the run the next day? I was with you until that one. I am in listening mode right now. Consider is done. Justine found a pool option that may work for me. ($5 a swim indoors) I am almost ready to get wet. I hope they know CPR evondo - 2010-01-05 4:39 PM Tuesday/Thursday works, I'd recommend a brief 1-2mi run on Saturday as well. I KENOTT swim - 2010-01-05 4:13 PM OK, OK no slacking off - I am bringing my running shoes to Orlando / Atlanta. 3-5 miles with a few bursts of speed. Got it. Maybe Tuesday / Thursday? |
| 2010-01-05 9:17 PM in reply to: #2558074 |
| Veteran 223 back of the pack | Subject: RE: Evondo's Group - CLOSED! I did Eric's swim plan tonight (walrus modifications). Kicked my butt. Thanks Eric. Canada just tied the US. World junior hockey gold cup match!!! Eh! o'Canada GO!!! |
| 2010-01-06 12:10 AM in reply to: #2558074 |
Master 1591 San Diego, CA | Subject: RE: Evondo's Group - CLOSED! I'm looking for some help. Due to a family emergency and being sick I've been out of the training loop for the last several weeks. I'm taking it easy and using my HR and coughing as a gauge for my training efforts. I'm out of the water for at least another week and the runs are limited to a pace I can maintain without having coughing fits (which is really slow). |
| 2010-01-06 7:05 AM in reply to: #2596831 |
| Payson, AZ | Subject: RE: Evondo's Group - CLOSED! You had a bad couple of weeks but your routine was pretty solid leading into that. You probably ended up getting some much needed time off. You have a half listed in Feb. Were you still planning that one? That might be tough to get the training in for but I see everything else you listed as still quite doable IMO. As you said, start up slowly, fit in what you can, and you should be fine. Get in what workouts you can, even if they are short. A 10 minute run is not really a waste of time, it's better then 0 minutes if that is all the time you got. Once you get the consistency back up again for a while you can start working on speed. I am not sure you need to rethink your goals just yet, but you probably do have to adjust your thinking for the early season stuff you have planned. jezzieswims - 2010-01-05 10:10 PM I'm looking for some help. Due to a family emergency and being sick I've been out of the training loop for the last several weeks. I'm taking it easy and using my HR and coughing as a gauge for my training efforts. I'm out of the water for at least another week and the runs are limited to a pace I can maintain without having coughing fits (which is really slow). |
| 2010-01-06 7:32 AM in reply to: #2593287 |
Veteran 169 | Subject: RE: Evondo's Group - CLOSED! Did your swim workout this morning. First time doing fist drill- that is tough on me. Good workout though. evondo - 2010-01-04 3:37 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 |
| 2010-01-06 8:03 AM in reply to: #2558074 |
Pro 4742 Sarasota FL | Subject: RE: Evondo's Group - CLOSED! Did the swim workout last night. I hate that fist drill. I was pretty much swimming in place. So make sure to make us do that one again, because I'm sure it's good for me. Peer pressure successful, thanks Eric! Does anyone want to post a bike/run workout for this week? |
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