Fred D Mentor Group Part III (Page 44)

Thanks.  I've suspected maybe the screws.  I can live with the pain. Just good to know it's not only me with this experience.

Congrats Jason!  Keep it up!

Tough day for me today.  I hope I'm not headed down the same road to fatigue that Fred experienced.  These NSF panel meetings are really intense and you are multi-tasking the entire time -- writing, reading, and discussing, not always the same proposals. And things move very quickly.  The amounts of money involved really stress me out.  Two more days to go....

I did get in a glorious run down to and along the Potomac River in perfect weather.  I'm starting to have irrational thoughts about how fast I might be able to run a race in December.  There's a good side to unreasonable goals, but I'm trying to keep it in check...

I've never had an ACL replacement (or any other surgery) but this reminded me of something similar that happens to me.  Once the temps get to within a couple of degrees of freezing and below I go for a run and if I go inside to a warm environment my kneecaps  will throb and ache for 5-10 mins.  It often will happen if i run and then get into a hot shower and like you, it goes away completely and the next day there is nothing residual.

Nice job!  Your streak is just starting and mine is ending this month for some self imposed recovery. 

I Just did 12 straight months of 100+ run mileage months on the premise of Barry P.  I mostly skipped the long run and just added another moderate long run in there.  So my typical week was 8-5-8-5-5-8-0 for 40 mpw typically depending on time of year.  I never felt beat down and found it very repeatable.

I also got much faster and PR'd all my road races.  Keep after it!

Real testament to consistent running, doesn't have to be all crazy--but that is REALLY CONSISTENT!!!

Well done to you too, Jason. Sweet!

Yeah, I will still ride when it is in the 40's but I swear our blood gets thinner or something to help us cope with 110 degree temps. I won't complain though, I get to ride outdoors year round. I will switch my rides soon from 5:30 to after school drop off at 8am

Tell me about it.  Moving from Tucson to Payson has been a shell shock temperature wise.  Ok in the summer but my mornings are in the 45 range now.  Moving from Oregon to Arizona it is weird how the temperatures change during the day.  Oregon stays about the same night and day due to that nice constant cloud cover in the winter but here in Arizona a 40+ degree swing is not unusual and 30 is the norm.

I like that plan -- finding time for the long run is difficult for me. What distance were your road races? If you did a half or full marathon, did you add the long run back in during that training?

I only pay attention to HR when on the trainer. I know it would be beneficial to use it when riding outdoors - but I get so caught up in the terrain/scenery that watching the HR really becomes less of a priority. I also have been riding enough that I have a pretty good feel of Z1-Z5 with or without the HR. That being said - it is a requirement for the trainer because otherwise, I tend to be a little more lax with intensity.

I have had problems with accuracy using the HR on runs (dunno why - something about my skin?) to the point where one 5 miler had my average HR at 42...while admirable, not realistic. As a result, I pretty much ignore HR for running, just going by RPE.

Good morning Kimberly,

I guess I do train by heart rate like you say.  I always wear my monitor, but rarely check it during a run or ride.  I have suffered through LT tests on the bike and run, so I "know" what my zones are.  What that means, I still don't know.  I do like to go back and look at my numbers in Training Peaks.  Since I still feel like a rookie at all of this, I find it has helped me to learn what my RPE "feels" like.  If I come back from a run where I "feel" like I pushed it a little, then look at my graphs and see I did drift into a higher HR Zone, I think I learn better what my body is capable of.  I don't want to get addicted to the technology and be one of those racers who forgot to charge their Garmin and panic that they won't know how fast to run.

I never really understood the logistics or science of how a bunch of cyclists could "beat" the USADA's testing, or even what the actual doping that was going on consisted of, and the book made it all seem very plausible.

Did a 5k run test at the track today over lunch - 21:47.  That's 56 seconds slower than my best 5k race time (which my Garmin measured at 4.85km so maybe not too far off).  I paced it pretty evenly throughout which is something I've never done before - I usually go out way too hard.  

Pretty happy with the result.  Now I just have to get faster!  

I looked back at my logs, and over the last 26 months, I have run 2729.21 miles or 105 miles per month.

If I remove the 6 months during that stretch where I have focused on bike racing (Jun-Aug 2011, 2012), I ran 2545.26 miles in those 20 months or 127 miles per month.  Out of those 20 months, I ran over 100 miles 18 times.  The exceptions being 95 miles and 80 miles.

In that time, I did 13 races involving a run (stand alone or tri) and set 11 PRs.  Including cutting 15 minutes of my half marathon.  The two times I did not PR were pacing issues, not fitness.

And throughout the entire time (knock on wood), I've stayed pretty much injury free with the exception of a calf strain that had me out for about 3 days.  I'm also pretty much the same weight (sigh...), so none of the speed increases are due to weight loss.

I still remember way back when I joined BT (pre prison) when Bryan would preach consistancy.  I may not be the fastest runner, but I'm happy with the improvements I've made through consistancy and not trying to take short cuts.

Ok...I'm done with my front door brag...carry on...

rymac, tri808 great job!

I am trying to ramp up my miles but am plagued with injuries.  Settle injuries but they are still there.

there's a story there, I'm sure.

I always wear my HR.

On the bike I train by power but know my HR to power correlation pretty well. So when I am traveling and do not have a power meter I can do it by HR. As a matter of fact I have a little home grown application that takes my HR data and produces a power file. It is usually within 3 or 4 watts accurate. If I had to I could train almost exclusively by HR now. It works well for long rides and long intervals. Not so well for short intervals.

On the run, very similar thing. If I pace by HR I have a good feel for what my speed will be and if I train by speed I can predict my HR. My mix up the two training methods. Sometimes I just try to keep a given HR, sometimes a given pace.

I can correlate RPE and pace/power and HR well on the run, not so well on the bike.