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Manatee Mentors 2016 - Manatee à trois (Page 40)
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 2016-09-29 8:00 AM in reply to: mtnbikerchk |
Master  6834      Englewood, Florida |  Subject: RE: Manatee Mentors 2016 - Manatee à troisOriginally posted by mtnbikerchk Steve bracelets are in!! We have 200. So I'm just thinking if you want some send me a message and tell me how many you want and ill send them to you. If you want to shoot me $5 that'd be cool too. If not that'll be my donation. My PayPal is my username at hotmail dot com After distribution ill open it up to the bt community. Then I'm writing up an online page with the American cancer society where we can make donations and upload pics etc. We'll dedicate November to popsracer. Once we get some traffic I'll send a not to his family and they can log on and check it out. Sound good?? Thanks for all your effort Randee.
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| 2016-09-29 9:45 AM in reply to: mtnbikerchk |
Champion 14677  Bronze member | Subject: RE: Manatee Mentors 2016 - Manatee à trois Originally posted by mtnbikerchk Steve bracelets are in!! We have 200. So I'm just thinking if you want some send me a message and tell me how many you want and ill send them to you. If you want to shoot me $5 that'd be cool too. If not that'll be my donation. My PayPal is my username at hotmail dot com After distribution ill open it up to the bt community. Then I'm writing up an online page with the American cancer society where we can make donations and upload pics etc. We'll dedicate November to popsracer. Once we get some traffic I'll send a not to his family and they can log on and check it out. Sound good?? thank you so much for this. It is GREAT! |
| 2016-09-29 10:56 AM in reply to: jmkizer |
Regular 980 Caerphilly, Wales, uk. | Subject: RE: Manatee Mentors 2016 - Manatee à trois Originally posted by jmkizer Originally posted by Richardsdrr I'm getting ready for a winter of trainer sessions so have been busy downloading a crap load of TV to watch that have passed me by. So far I have: 6 seasons of Game of Thrones 10 seasons of The Sopranos 5 seasons of Boardwalk Empire 7 seasons of Mad Men 1 season of Mr Robot 1 season of Legends of Tomorrow. I'm currently watching season 2 of Gotham of Netflix whilst at work when waiting for a load and am about to jump in to Designated Survivor. I've made a promise to myself that I'm not allowed to watch any of them unless I'm on the trainer or treadmill. Do any of you have any other suggestions? What are you in to at the moment? Anything coming up that I should look out for? I think I saw that Netflix was about to release a new Marvel series. I think it was the dude in Jessica Jones, Cage something? There's a running film on Netflix I saw a while back that some of you may be interested. It's called Town of Runners. Kevin's been watching The Strain (Hulu) on the trainer. Bloodline (Netflix). I like it. Kevin hates it. YMMV. Oprhan Black (Amazon) The Man in the High Castle (Amazon) Humans (Amazon) I've heard Stranger Things (Netflix) is really good but I haven't started that one yet. I assume that you have Breaking Bad, The Americans, and Narcos covered? Fargo (series, Hulu)? I'm not sure Town of Runners is available in the US. At least it didn't show up when I searched Netflix for it just now :-( Thanks. I'll see if I can check out The Strain, Man in a High Castle and Humans, don't have Hulu or Amazon. I'm all caught up on BB, Orphan Black, Narcos and Fargo. I watched Stranger Things over 2 days, it's excellent. Town of Runners, http://www.townofrunners.com/ is on UK Netflix. FYI you can switch between other country Netflix services by using a VPN. I use Hola. You have to be careful though, as Netflix can view it as against their TaC's. I tend to switch my laptop over when I want to check out another Netflix service. I hear New Zealand has West Wing on there that I've yet to see. Another series that I recently watched that I found pretty good was The Get Down. |
| 2016-09-29 11:00 AM in reply to: brigby1 |
Expert 2811 | Subject: RE: Manatee Mentors 2016 - Manatee à trois Originally posted by brigby1 Originally posted by JBacarella Originally posted by ponderingfox It was explained to me as a conditioning issue. You are probably a better runner than a cyclist (I am), so you can't get your heart rate as high for a sustained period of time. It made sense to me at the time. Looking at what has happened over time, I think that was accurate. I was new to triathlon, just a couple of years in, and had never done year round training on the bike, when I started using Maffetone. At the time 20 minutes on the trainer was a big deal. Now that I ride/use the trainer year round, I can hold my heart rate for a longer time at a higher rate on the bike, but still not as high as I can running. My neighbor is a cyclist, he's dabbled in triathlon, but does not like swimming and is luke warm to running. He is capable of holding a higher heart rate for a sustained period on the bike. Originally posted by JBacarella Originally posted by ponderingfox I mostly use Maffetone also, I get a lot fewer beats than you. Heart Rate is an individual thing. I might spike at 190, even on a 5k, but rarely do I get that high. My 5k average is around 155+-. As for LT test it all depends on school of thought. I have friends that do them monthly and I have friends that do them annually at the start of the season. I will do one in January and then again in April on the trainer, just to see if I've improved with winter training. It's a tool, and the question is how important is the information you obtain from it to you. Originally posted by Atlantia Thanks for the suggestions! Now for a question about myself. How often should I be redoing my LT run test? I did my last one during the summer, and obviously heat and humidity make my HR higher. Should I do another one now that fall is here? And about HR in general....how individual is heart rate? I mean, I read people's race reports and they talk about their HR being "skyhigh" at 170. Ummmm, if I briskly walk up the hill from the store to my house, I'm at 165 easy. Running in the 160s feels normal to me, and I can hit 170 without feeling too out of breath. When I did my HR LT test, I got a threshold of 186. I've hit 193 during a 5k. Is my heart going to explode or something? My doctor has never said anything, but I've never come straight out and mentioned my max HR to her. 170 BPM is getting close to 5k pace for me, though I finish out a 5k at 200 bpm. I typically run using the Maffetone method at 180-age, roughly 150 bpm. That's Z3 for me. I do think your HRs sound a bit high. Seems strange to me that you're comfortable in the 160s-170s. I will say that my HR acts quite a bit differently on the bike than on the run. I have a hard time getting my HR up on the bike. If I'm in the 160s on the bike, I'm going super hard. It is somewhat conditioning as what you hold can move around some with more or less of it, but the trend will end up showing running as being a bit higher. I can hold higher on the bike right now, but my bike fitness is a lot better than my run fitness. I can drive it up on the run, but don't have the conditioning to avoid an injury right now if I tried to hold something hard for very long. James, I'm wondering how you managed to hit 190 if you're average anything close to 155 for a 5k. I don't have run stats handy, but for the bike I'll have an average around 180 if the peak is near or at 190 over a 20' interval. Are you sure those aren't signal artifacts or something else going on? I've looked at the data and it is usually coupled with a higher effort portion of my run. For instance a portion on my normal run route I go through a swamp on asphalt with no shade. On warmer days I will spike there. Any type of decoupling I experience has something happening that coincides with it. |
| 2016-09-29 1:43 PM in reply to: JBacarella |
| Master 10208 Northern IL | Subject: RE: Manatee Mentors 2016 - Manatee à trois Originally posted by JBacarella Originally posted by brigby1 I've looked at the data and it is usually coupled with a higher effort portion of my run. For instance a portion on my normal run route I go through a swamp on asphalt with no shade. On warmer days I will spike there. Any type of decoupling I experience has something happening that coincides with it. It is somewhat conditioning as what you hold can move around some with more or less of it, but the trend will end up showing running as being a bit higher. I can hold higher on the bike right now, but my bike fitness is a lot better than my run fitness. I can drive it up on the run, but don't have the conditioning to avoid an injury right now if I tried to hold something hard for very long. James, I'm wondering how you managed to hit 190 if you're average anything close to 155 for a 5k. I don't have run stats handy, but for the bike I'll have an average around 180 if the peak is near or at 190 over a 20' interval. Are you sure those aren't signal artifacts or something else going on? Ok, yeah, I'm just surprised with the gap as that's at least several times higher than anything I'd heard. From something like powerline interference or static playing games. Hot spots or something more difficult definitely throws in a bump. How do you feel about the LT value (or 5k in this case) coming from doing the Maffetone work? Have seen many interpret that as being only ever running rather easy, so it would be more difficult to drive it up higher and keep it there if one never (or hardly ever) does it. |
| 2016-09-29 2:50 PM in reply to: brigby1 |
Expert 2811 | Subject: RE: Manatee Mentors 2016 - Manatee à trois Originally posted by brigby1 Originally posted by JBacarella Originally posted by brigby1 I've looked at the data and it is usually coupled with a higher effort portion of my run. For instance a portion on my normal run route I go through a swamp on asphalt with no shade. On warmer days I will spike there. Any type of decoupling I experience has something happening that coincides with it. It is somewhat conditioning as what you hold can move around some with more or less of it, but the trend will end up showing running as being a bit higher. I can hold higher on the bike right now, but my bike fitness is a lot better than my run fitness. I can drive it up on the run, but don't have the conditioning to avoid an injury right now if I tried to hold something hard for very long. James, I'm wondering how you managed to hit 190 if you're average anything close to 155 for a 5k. I don't have run stats handy, but for the bike I'll have an average around 180 if the peak is near or at 190 over a 20' interval. Are you sure those aren't signal artifacts or something else going on? Ok, yeah, I'm just surprised with the gap as that's at least several times higher than anything I'd heard. From something like powerline interference or static playing games. Hot spots or something more difficult definitely throws in a bump. How do you feel about the LT value (or 5k in this case) coming from doing the Maffetone work? Have seen many interpret that as being only ever running rather easy, so it would be more difficult to drive it up higher and keep it there if one never (or hardly ever) does it. Maffetone does include higher intensity work. The way it is set up, the first 90 days it is all aerobic work using the formulation 180-age=MAF (maximum aerobic function), unless you have been running for 3 years then you add 5. If you are sick or new to running subtract 2. For me 180-50+5=135 is my MAF. I try to keep my heart rate under 135 during most of my runs. After 90 days then you can add speed work. I don't recall his recommendation, I normally do a fartlek every other week. I've been following a training plan for my IM, so my pattern has changed. Once I recover, and get into my off season work, I will add speed work in again. The idea is to make the engine (heart) bigger and more efficient first, then worry about speed later. For me, it also put less stress on the other parts, specifically my knees and I was having an issue with Achilles tendinitis before I started using Maffetone. I will say, I think Phil Maffetone is a bit of a hack. I've read the big yellow book of endurance training and some of his articles, and in some areas I think he is full of (sh) it. But this works or at least it has worked for me. |
| 2016-09-30 10:48 AM in reply to: JBacarella |
| 436 | Subject: RE: Manatee Mentors 2016 - Manatee à trois Maffetone does include higher intensity work. The way it is set up, the first 90 days it is all aerobic work using the formulation 180-age=MAF (maximum aerobic function), unless you have been running for 3 years then you add 5. If you are sick or new to running subtract 2. For me 180-50+5=135 is my MAF. I try to keep my heart rate under 135 during most of my runs. After 90 days then you can add speed work. I don't recall his recommendation, I normally do a fartlek every other week. I've been following a training plan for my IM, so my pattern has changed. Once I recover, and get into my off season work, I will add speed work in again. The idea is to make the engine (heart) bigger and more efficient first, then worry about speed later. For me, it also put less stress on the other parts, specifically my knees and I was having an issue with Achilles tendinitis before I started using Maffetone. I will say, I think Phil Maffetone is a bit of a hack. I've read the big yellow book of endurance training and some of his articles, and in some areas I think he is full of (sh) it. But this works or at least it has worked for me. Any tips for keeping your HR down during your runs? I keep trying to go slower but no matter what my HR, and most of the time speed, seem to creep up and avg around the same as all my runs (~150 for me). |
| 2016-09-30 11:38 AM in reply to: JBacarella |
| Master 10208 Northern IL | Subject: RE: Manatee Mentors 2016 - Manatee à trois Originally posted by JBacarella Originally posted by brigby1 Maffetone does include higher intensity work. The way it is set up, the first 90 days it is all aerobic work using the formulation 180-age=MAF (maximum aerobic function), unless you have been running for 3 years then you add 5. If you are sick or new to running subtract 2. For me 180-50+5=135 is my MAF. I try to keep my heart rate under 135 during most of my runs. After 90 days then you can add speed work. I don't recall his recommendation, I normally do a fartlek every other week. I've been following a training plan for my IM, so my pattern has changed. Once I recover, and get into my off season work, I will add speed work in again. The idea is to make the engine (heart) bigger and more efficient first, then worry about speed later. For me, it also put less stress on the other parts, specifically my knees and I was having an issue with Achilles tendinitis before I started using Maffetone. I will say, I think Phil Maffetone is a bit of a hack. I've read the big yellow book of endurance training and some of his articles, and in some areas I think he is full of (sh) it. But this works or at least it has worked for me. Originally posted by JBacarella Originally posted by brigby1 I've looked at the data and it is usually coupled with a higher effort portion of my run. For instance a portion on my normal run route I go through a swamp on asphalt with no shade. On warmer days I will spike there. Any type of decoupling I experience has something happening that coincides with it. It is somewhat conditioning as what you hold can move around some with more or less of it, but the trend will end up showing running as being a bit higher. I can hold higher on the bike right now, but my bike fitness is a lot better than my run fitness. I can drive it up on the run, but don't have the conditioning to avoid an injury right now if I tried to hold something hard for very long. James, I'm wondering how you managed to hit 190 if you're average anything close to 155 for a 5k. I don't have run stats handy, but for the bike I'll have an average around 180 if the peak is near or at 190 over a 20' interval. Are you sure those aren't signal artifacts or something else going on? Ok, yeah, I'm just surprised with the gap as that's at least several times higher than anything I'd heard. From something like powerline interference or static playing games. Hot spots or something more difficult definitely throws in a bump. How do you feel about the LT value (or 5k in this case) coming from doing the Maffetone work? Have seen many interpret that as being only ever running rather easy, so it would be more difficult to drive it up higher and keep it there if one never (or hardly ever) does it. Good! I forget what he had in there for faster work, but definitely had something. The basic of it will show up in pretty much any good running program; mostly easy, sometimes hard. They'll differ on some ratios & specifics, but that's the idea. I'm a bit dubious of some of the rationale given for why things work or the mechanisms being stressed. It's possible he's just trying to simplify way down so more people can easily get it or buy into it. All that easy running is to condition your body and for metabolizing at the muscles too. Not just the heart. The more heart focused work tends to be up in VO2max emphasis as the stronger heart can send more oxygen. The stronger delivery system is certainly helpful, but still need to convert that chemically stored energy into mechanical. |
| 2016-09-30 11:53 AM in reply to: 0 |
| Master 10208 Northern IL | Subject: RE: Manatee Mentors 2016 - Manatee à trois Originally posted by TXTriRook Maffetone does include higher intensity work. The way it is set up, the first 90 days it is all aerobic work using the formulation 180-age=MAF (maximum aerobic function), unless you have been running for 3 years then you add 5. If you are sick or new to running subtract 2. For me 180-50+5=135 is my MAF. I try to keep my heart rate under 135 during most of my runs. After 90 days then you can add speed work. I don't recall his recommendation, I normally do a fartlek every other week. I've been following a training plan for my IM, so my pattern has changed. Once I recover, and get into my off season work, I will add speed work in again. The idea is to make the engine (heart) bigger and more efficient first, then worry about speed later. For me, it also put less stress on the other parts, specifically my knees and I was having an issue with Achilles tendinitis before I started using Maffetone. I will say, I think Phil Maffetone is a bit of a hack. I've read the big yellow book of endurance training and some of his articles, and in some areas I think he is full of (sh) it. But this works or at least it has worked for me. Any tips for keeping your HR down during your runs? I keep trying to go slower but no matter what my HR, and most of the time speed, seem to creep up and avg around the same as all my runs (~150 for me). Probably slow down. You have a lot of stuff that's like 7:30 to 8:30-9:00 overall pace. Seems to be quite near what race paces have been. Hard to be as sure without an open run race to go by. In the past, I've had a couple min/mile gap in pace between fast work or short run races and easy run pace. Like 5-8k pace would be around 6:00/mi, but easy would be near 8:00. Usually right at or just over more so than under. Backing off a touch more may have been better me too. Could check things like it being extra hot or you're stressed from other factors, but races still suggest slowing down. And the answer here is probably still to slow down some more anyway. Edited by brigby1 2016-09-30 12:26 PM |
| 2016-09-30 12:02 PM in reply to: brigby1 |
Master 9705 Raleigh, NC area | Subject: RE: Manatee Mentors 2016 - Manatee à trois Racing Manatees!!! October 1-2 Is anyone else racing? |
| 2016-09-30 12:52 PM in reply to: jmkizer |
Master 2429 Falls Church, Virginia | Subject: RE: Manatee Mentors 2016 - Manatee à trois Originally posted by jmkizer Racing Manatees!!! October 1-2 Is anyone else racing? Go Racers, GOOOO! Looks like a lot of really fun events. Be fun and have safe!  |
| 2016-09-30 1:28 PM in reply to: brigby1 |
| 436 | Subject: RE: Manatee Mentors 2016 - Manatee à trois Originally posted by brigby1 Originally posted by TXTriRook Maffetone does include higher intensity work. The way it is set up, the first 90 days it is all aerobic work using the formulation 180-age=MAF (maximum aerobic function), unless you have been running for 3 years then you add 5. If you are sick or new to running subtract 2. For me 180-50+5=135 is my MAF. I try to keep my heart rate under 135 during most of my runs. After 90 days then you can add speed work. I don't recall his recommendation, I normally do a fartlek every other week. I've been following a training plan for my IM, so my pattern has changed. Once I recover, and get into my off season work, I will add speed work in again. The idea is to make the engine (heart) bigger and more efficient first, then worry about speed later. For me, it also put less stress on the other parts, specifically my knees and I was having an issue with Achilles tendinitis before I started using Maffetone. I will say, I think Phil Maffetone is a bit of a hack. I've read the big yellow book of endurance training and some of his articles, and in some areas I think he is full of (sh) it. But this works or at least it has worked for me. Any tips for keeping your HR down during your runs? I keep trying to go slower but no matter what my HR, and most of the time speed, seem to creep up and avg around the same as all my runs (~150 for me). Probably slow down. You have a lot of stuff that's like 7:30 to 8:30-9:00 overall pace. Seems to be quite near what race paces have been. Hard to be as sure without an open run race to go by. In the past, I've had a couple min/mile gap in pace between fast work or short run races and easy run pace. Like 5-8k pace would be around 6:00/mi, but easy would be near 8:00. Usually right at or just over more so than under. Backing off a touch more may have been better me too. Could check things like it being extra hot or you're stressed from other factors, but races still suggest slowing down. And the answer here is probably still to slow down some more anyway. It's hard to believe it's hard to go slow enough! 2 years and +25 lbs ago an 8:30 - 9:00/mm was the norm. Now I've done so many runs in the 7:30 - 8:15 range my legs and body seem so conditioned to going around the same speed it's hard to change. |
| 2016-09-30 1:46 PM in reply to: jmkizer |
Master 6834 Englewood, Florida | Subject: RE: Manatee Mentors 2016 - Manatee à trois Originally posted by jmkizer Racing Manatees!!! October 1-2 Is anyone else racing? Race well and have a great weekend! |
| 2016-09-30 2:39 PM in reply to: TXTriRook |
| Master 10208 Northern IL | Subject: RE: Manatee Mentors 2016 - Manatee à trois Originally posted by TXTriRook Originally posted by brigby1 It's hard to believe it's hard to go slow enough! 2 years and +25 lbs ago an 8:30 - 9:00/mm was the norm. Now I've done so many runs in the 7:30 - 8:15 range my legs and body seem so conditioned to going around the same speed it's hard to change. Originally posted by TXTriRook Maffetone does include higher intensity work. The way it is set up, the first 90 days it is all aerobic work using the formulation 180-age=MAF (maximum aerobic function), unless you have been running for 3 years then you add 5. If you are sick or new to running subtract 2. For me 180-50+5=135 is my MAF. I try to keep my heart rate under 135 during most of my runs. After 90 days then you can add speed work. I don't recall his recommendation, I normally do a fartlek every other week. I've been following a training plan for my IM, so my pattern has changed. Once I recover, and get into my off season work, I will add speed work in again. The idea is to make the engine (heart) bigger and more efficient first, then worry about speed later. For me, it also put less stress on the other parts, specifically my knees and I was having an issue with Achilles tendinitis before I started using Maffetone. I will say, I think Phil Maffetone is a bit of a hack. I've read the big yellow book of endurance training and some of his articles, and in some areas I think he is full of (sh) it. But this works or at least it has worked for me. Any tips for keeping your HR down during your runs? I keep trying to go slower but no matter what my HR, and most of the time speed, seem to creep up and avg around the same as all my runs (~150 for me). Probably slow down. You have a lot of stuff that's like 7:30 to 8:30-9:00 overall pace. Seems to be quite near what race paces have been. Hard to be as sure without an open run race to go by. In the past, I've had a couple min/mile gap in pace between fast work or short run races and easy run pace. Like 5-8k pace would be around 6:00/mi, but easy would be near 8:00. Usually right at or just over more so than under. Backing off a touch more may have been better me too. Could check things like it being extra hot or you're stressed from other factors, but races still suggest slowing down. And the answer here is probably still to slow down some more anyway. I know what you mean! Restarting this past winter after being hurt and not running so much the past couple years before that I was all the way back at 12-13:00/mi to start with! |
| 2016-09-30 2:50 PM in reply to: jmkizer |
Expert 2811 | Subject: RE: Manatee Mentors 2016 - Manatee à trois Originally posted by jmkizer Racing Manatees!!! October 1-2 Is anyone else racing? Good luck racers! |
| 2016-09-30 2:57 PM in reply to: brigby1 |
Expert 2811 | Subject: RE: Manatee Mentors 2016 - Manatee à trois Originally posted by brigby1 Originally posted by TXTriRook Originally posted by brigby1 It's hard to believe it's hard to go slow enough! 2 years and +25 lbs ago an 8:30 - 9:00/mm was the norm. Now I've done so many runs in the 7:30 - 8:15 range my legs and body seem so conditioned to going around the same speed it's hard to change. Originally posted by TXTriRook Maffetone does include higher intensity work. The way it is set up, the first 90 days it is all aerobic work using the formulation 180-age=MAF (maximum aerobic function), unless you have been running for 3 years then you add 5. If you are sick or new to running subtract 2. For me 180-50+5=135 is my MAF. I try to keep my heart rate under 135 during most of my runs. After 90 days then you can add speed work. I don't recall his recommendation, I normally do a fartlek every other week. I've been following a training plan for my IM, so my pattern has changed. Once I recover, and get into my off season work, I will add speed work in again. The idea is to make the engine (heart) bigger and more efficient first, then worry about speed later. For me, it also put less stress on the other parts, specifically my knees and I was having an issue with Achilles tendinitis before I started using Maffetone. I will say, I think Phil Maffetone is a bit of a hack. I've read the big yellow book of endurance training and some of his articles, and in some areas I think he is full of (sh) it. But this works or at least it has worked for me. Any tips for keeping your HR down during your runs? I keep trying to go slower but no matter what my HR, and most of the time speed, seem to creep up and avg around the same as all my runs (~150 for me). Probably slow down. You have a lot of stuff that's like 7:30 to 8:30-9:00 overall pace. Seems to be quite near what race paces have been. Hard to be as sure without an open run race to go by. In the past, I've had a couple min/mile gap in pace between fast work or short run races and easy run pace. Like 5-8k pace would be around 6:00/mi, but easy would be near 8:00. Usually right at or just over more so than under. Backing off a touch more may have been better me too. Could check things like it being extra hot or you're stressed from other factors, but races still suggest slowing down. And the answer here is probably still to slow down some more anyway. I know what you mean! Restarting this past winter after being hurt and not running so much the past couple years before that I was all the way back at 12-13:00/mi to start with! If you are just starting Maffetone, it can be frustrating/annoying to keep slowing down, but that is the only answer to getting your heart rate down. |
| 2016-09-30 3:24 PM in reply to: JBacarella |
Master 4119 Toronto | Subject: RE: Manatee Mentors 2016 - Manatee à trois Originally posted by JBacarella Originally posted by jmkizer Good luck racers! Racing Manatees!!! October 1-2 Is anyone else racing? x2 Have a great time! |
| 2016-09-30 11:44 PM in reply to: jmkizer |
Melon Presser 52116 | Subject: RE: Manatee Mentors 2016 - Manatee à trois
GO TEEJ!!!
|
| 2016-10-01 3:11 AM in reply to: IndoIronYanti |
Master 8249 Eugene, Oregon Bronze member | Subject: RE: Manatee Mentors 2016 - Manatee à trois Go Yanti. Watch for those turns! (I don't know about bike course marking Down Under.....) And don't hit any kangaroos. |
| 2016-10-01 7:14 AM in reply to: jmkizer |
Master 6595 Rio Rancho, NM | Subject: RE: Manatee Mentors 2016 - Manatee à trois Originally posted by jmkizer Looks like fun stuff. Have fun everyone. Mary and I are all set for a beautiful ride in the Colorado National Monument. The weather and changing leaves look like they will not disappoint. Pix to come.Racing Manatees!!! October 1-2 Is anyone else racing? |
| 2016-10-01 7:33 AM in reply to: rrrunner |
Master 8249 Eugene, Oregon Bronze member | Subject: RE: Manatee Mentors 2016 - Manatee à trois Sob.....What is this thing called fall? (To be honest, I don't really miss winter, but I do miss fall.) Would kill for a run/ride in Colorado right now! It's always hot and steamy here, but this week has been exceptionally so. Like running in your bathroom after a hot shower. It feels like it is building up to dump and flood yet again. Ugh. |
| 2016-10-01 9:06 AM in reply to: TXTriRook |
Champion 14677 Bronze member | Subject: RE: Manatee Mentors 2016 - Manatee à trois Originally posted by TXTriRook Originally posted by brigby1 It's hard to believe it's hard to go slow enough! 2 years and +25 lbs ago an 8:30 - 9:00/mm was the norm. Now I've done so many runs in the 7:30 - 8:15 range my legs and body seem so conditioned to going around the same speed it's hard to change. Originally posted by TXTriRook Maffetone does include higher intensity work. The way it is set up, the first 90 days it is all aerobic work using the formulation 180-age=MAF (maximum aerobic function), unless you have been running for 3 years then you add 5. If you are sick or new to running subtract 2. For me 180-50+5=135 is my MAF. I try to keep my heart rate under 135 during most of my runs. After 90 days then you can add speed work. I don't recall his recommendation, I normally do a fartlek every other week. I've been following a training plan for my IM, so my pattern has changed. Once I recover, and get into my off season work, I will add speed work in again. The idea is to make the engine (heart) bigger and more efficient first, then worry about speed later. For me, it also put less stress on the other parts, specifically my knees and I was having an issue with Achilles tendinitis before I started using Maffetone. I will say, I think Phil Maffetone is a bit of a hack. I've read the big yellow book of endurance training and some of his articles, and in some areas I think he is full of (sh) it. But this works or at least it has worked for me. Any tips for keeping your HR down during your runs? I keep trying to go slower but no matter what my HR, and most of the time speed, seem to creep up and avg around the same as all my runs (~150 for me). Probably slow down. You have a lot of stuff that's like 7:30 to 8:30-9:00 overall pace. Seems to be quite near what race paces have been. Hard to be as sure without an open run race to go by. In the past, I've had a couple min/mile gap in pace between fast work or short run races and easy run pace. Like 5-8k pace would be around 6:00/mi, but easy would be near 8:00. Usually right at or just over more so than under. Backing off a touch more may have been better me too. Could check things like it being extra hot or you're stressed from other factors, but races still suggest slowing down. And the answer here is probably still to slow down some more anyway. I can assist any one who wants to go slower by pacing them. |
| 2016-10-01 9:09 AM in reply to: jmkizer |
Champion 14677 Bronze member | Subject: RE: Manatee Mentors 2016 - Manatee à trois Originally posted by jmkizer Racing Manatees!!! October 1-2 Is anyone else racing? Have great races all. What fun races they sound like! |
| 2016-10-02 1:02 AM in reply to: 0 |
Melon Presser 52116 | Subject: RE: Manatee Mentors 2016 - Manatee à trois Originally posted by Hot Runner Go Yanti. Watch for those turns! (I don't know about bike course marking Down Under.....) And don't hit any kangaroos. If only I'd read this BEFORE ... y'know IM Melbourne 2012 had NO signage on the bike course?!?! (It was also really windy so maybe every single sign blew over, but of course my bike computer also crapped out ... ) Considering it was one of the most expensive IMs at the time you'd think there'd be something, though. Signage was terrible. I did get lost but like you at Worlds* at least it was extra; there were about 30 DQs for course cutting (inadvertent, many folks just got lost, both for too short and too long). Honestly I'd prefer the Vietnam 70.3 40-45C year to today's shyte ... so cold and windy, anyone who'd done Ironman said today was tougher. Ugh. *ETA it was actually the Aussie National Du championships as well as a points race so you'd think it would have been clearer ... Edited by IndoIronYanti 2016-10-02 1:08 AM |
| 2016-10-02 1:24 AM in reply to: IndoIronYanti |
Master 8249 Eugene, Oregon Bronze member | Subject: RE: Manatee Mentors 2016 - Manatee à trois There apparently is an orienteering component to Aussie triathlon that I was not previously aware of! Next time will bring a GPS mapping unit with turn-by-turn instructions. |
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