Consistency Equals Success (Page 45)

55 minute runch on the dreadmill

Dennis 12 18:46:00
Jackie 12 19:14:08
Sam 10 12:09:40
Jim 10 08:55:42
Gabe 9 14:08:07
Mark Z 10 11:56:00
Mitch 9 06:26:00
Joe 11 11:58:23

Mitch- Are you doing the international half or the Michigan half on Sunday?

My usual beat myself down on Tuesday - 5.3 mile jog with the dogs early, 30 minutes of Total Body Kettle bell followed promptly by 45 minutes of spin. After Sunday, I'm glad that I'm taking tomorrow off...

Dennis 12 18:46:00
Jackie 12 19:14:08
Sam 11 14:09:40
Jim 10 08:55:42
Gabe 10 16:18:07
Mark Z 10 11:56:00
Mitch 9 06:26:00
Joe 11 11:58:23

Great video Gabe, makes me want to go out and do an Ironman!(coming soon 2016)

Dennis 13 21:46:00
Jackie 12 19:14:08
Sam 11 14:09:40
Jim 10 08:55:42
Gabe 10 16:18:07
Mark Z 10 11:56:00
Mitch 9 06:26:00
Joe 11 11:58:23

Jim - I'm racing the international half. I love running over the bridge at sunrise. The tunnel isn't fun though.

Yesterday - run through Central Park. Foot bit sore, but getting better.

Dennis 13 21:46:00
Jackie 12 19:14:08
Sam 11 14:09:40
Jim 10 08:55:42
Gabe 10 16:18:07
Mark Z 10 11:56:00
Mitch 10 07:08:00
Joe 11 11:58:23

55:44 runch at MAF

Dennis 13 21:46:00
Jackie 12 19:14:08
Sam 11 14:09:40
Jim 11 09:51:26
Gabe 10 16:18:07
Mark Z 10 11:56:00
Mitch 10 07:08:00
Joe 11 11:58:23

Mitch that half course seems preferable. I'm not sure how good breathing in the tunnel, but the run over the bridge has to be spectacular. You might run a little faster if you did the American half, that goes through some pretty scary neighborhoods.

Alrighty! I'm Back! work got crazy and no time to update but still got majority of my training in.

now officially in taper week :-D (Jackie, thanks for missing me!)

Congrats to the September challengers and of course the winners.

Joe - can you send me a link to the meditation course you are doing - I would like to read some more?

Strava - I am following most of you; my ID is Mark Hodges - surprise!

Mitch - I too love the fact that finally we can upload data to Garmin and it shares with everyone - if you take one minute to upload 6x/week and 44 wks/yr you save 4.5hrs for training!

Also, winter plans - this is a first for me but I already signed up for next HIM in May 2015; and this winter/off season I want to continue training casually and unstructured to ensure I don't lose the fitness between now and 1/11 when the training start again. So I need accountability - is this group open thru the winter!?

Gabe great video journey - love the different video camera angels - were those family or did Ironman have that many feeds?

Great to be back - i'll update my training soon.

Mark.

playing catch-up - i'm in taper so not worried about beating Jackie and Dennis this month.

Dennis 13 21:46:00
Jackie 12 19:14:08
Sam 11 14:09:40
Jim 11 09:51:26
Gabe 10 16:18:07
Mark Z 10 11:56:00
Mitch 10 07:08:00
Joe 11 11:58:23
Mark H 8 10:52:00

Jim,

The American version is basically the last half of the full marathon. I've been told that the 2nd half of the full is the more boring not as nice part. You do get to run in Belle Isle, but that's about it.

I learned last year that there's a competitive advantage to running a faster race when it comes to the mile long tunnel. In past years it's been more hot and humid. I think the later in the race you run through the tunnel the worse it is because of the head and humidity generated by the previous runners.

Mark,

They might start another mentor session at some point. But I will sponsor another group and everyone will have the opportunity to re-up for more fun times!

Mitch

13K run this afternoon.

Dennis 13 21:46:00
Jackie 12 19:14:08
Sam 11 14:09:40
Jim 11 09:51:26
Gabe 10 16:18:07
Mark Z 11 13:06:00
Mitch 10 07:08:00
Joe 11 11:58:23
Mark H 8 10:52:00

46:49 runch

Dennis 13 21:46:00
Jackie 12 19:14:08
Sam 11 14:09:40
Jim 12 10:38:15
Gabe 10 16:18:07
Mark Z 11 13:06:00
Mitch 10 07:08:00
Joe 11 11:58:23
Mark H 8 10:52:00

No SBR Today. Just an hour of Personal Training. Today's focus was again, single leg stability & Core.

Dennis 13 21:46:00
Jackie 12 19:14:08
Sam 11 14:09:40
Jim 12 10:38:15
Gabe 10 16:18:07
Mark Z 11 13:06:00
Mitch 10 07:08:00
Joe 11 11:58:23
Mark H 8 10:52:00

Have any of you joined an event because a friend asked you to? And that same friend asks you to run the race at his or her pace? A friend of mine asked me to register for the Huntsville Half Marathon this weekend and to run the race at his pace. My pace for a HM is in the 9:00min/mile range and his is in the 10:30 min/mile. He wants me to help him run a little faster by talking "SMACK" to him through out the race, should be interesting to say the least. I know I can run the race but I have never been in a race and not do my best effort, its going to be strange at first for sure. Any Advise?

Adding yesterdays 2000m drowning prevention session, and todays 7 mile fat boy shuffle.

Dennis 15 23:56:00
Jackie 12 19:14:08
Sam 11 14:09:40
Jim 12 10:38:15
Gabe 10 16:18:07
Mark Z 11 13:06:00
Mitch 10 07:08:00
Joe 11 11:58:23
Mark H 8 10:52:00

I'd ask how good of a friend is he? I'd have difficulty paying for a race and then not wanting to compete. If it was a real close friend I might do it though. I'm not sure how the smack talking will really help? I have paced a friend but that was on the last 16 miles of a 50 mile ultra. I was offering more encouragement than smack. Tell him you'll compromise. If he can run it faster than 10 min/miles then you will pay for your race. Otherwise he's picking up the tab.

Sawyer,
I did that with my ex-wife, minus the trash talk, when we did the warrior dash a few years ago. I helped her finish in under an hour, got pretty drunk and did a bunch of push-ups... It is what you make it to be. Step back from the disappointment of knowing that you won't PR the race and find the thrill in helping a friend achieve their PR.

Sam,
My current mindset is with what Mitch described and I'm trying to put myself in the mindset you described. It's going to be hard to be in a race and not compete at my own level. BUT, he is a good friend, his personality is a little different, not for everyone, but he's different and I think that's why I like him. Like my wife said, I was going to do a long run anyway, but now I get to go on a long run with a good friend and get a t-shirt to boot!!

HE WILL PR I GUARANTEE IT, EVEN IF I HAVE TO DRAG HIM!! Well ok, I won't be able to drag him he's like 6'4" and 260lbs.But he will PR. Updates after the race.

Dennis 15 23:56:00
Jackie 14 22:30:40
Sam 11 14:09:40
Jim 12 10:38:15
Gabe 10 16:18:07
Mark Z 11 13:06:00
Mitch 10 07:08:00
Joe 11 11:58:23
Mark H 8 10:52:00

Dennis, use it as an aerobic training run and help your friend achieve a goal. I'm probably doing a HM next week because I know a lot of people doing it. My coach just said don't blow up my legs.

My mindset is closer to Mitch's also. I would have a difficult time scaling it back. It's a race not a leisurely jog with a buddy. But for a close friend I would do it and complain to my wife about it. She is a much better person than I am and would point out that sometimes I need to set aside what I want to help someone else out. I get the smack talk, back in the old days we used that lifting weights to "encourage" each other by letter them know what a wuss they were if they didn't do one more rep or more weight. It must be a guy thing. I couldn't image doing that now.
On the same token, even for my kids I've never slowed up, I have gone back after I finished to pace them to the finish.

Edited by JBacarella 2014-10-16 7:34 PM

Adding in yesterday's early run and today's late drainer.



Dennis 15 23:56:00
Jackie 14 22:30:40
Sam 11 14:09:40
Jim 12 10:38:15
Gabe 10 16:18:07
Mark Z 11 13:06:00
Mitch 10 07:08:00
Joe 13 13:43:23
Mark H 8 10:52:00

Dennis - if it doesn't impact your training treat it like a LSD run (long slow day). Acting as a Sherpa is a lot of fun. No stress. Think of it in terms of your friend - it is not about you so don't care. Just go have fun and commit to taking it easy. You will find it liberating.

Edited by JoePetto 2014-10-16 7:56 PM

Mark - I'm studying the mindful based stress reduction practices developed by John Kabat-Zin at the University of Massachusetts. Google it and you will find a lot of information. The program I am involved in is organized through Thomas Jefferson University, but many health organizations sponsor similar
programs. It is an 8 week course, 2.5 hrs every Sunday of group classes and 30 mins of practice daily. There is also an 8 hour all day meditation class. Been at it for 4 weeks and haven't missed a day. It's all very common sense stuff (although based in Buddhist practices there is no spiritual aspect to it). Was very skeptical as is it is the antithesis of how I think and act - which is probably the reason why I needed it. It is helping me greatly.

54:14 runch

Dennis 15 23:56:00
Jackie 14 22:30:40
Sam 11 14:09:40
Jim 13 11:32:29
Gabe 10 16:18:07
Mark Z 11 13:06:00
Mitch 10 07:08:00
Joe 13 13:43:23
Mark H 8 10:52:00

Mitch- Good luck Sunday. Run fast and have fun.

15k run this morning including 5k parkrun race.

Dennis 15 23:56:00
Jackie 14 22:30:40
Sam 11 14:09:40
Jim 13 11:32:29
Gabe 10 16:18:07
Mark Z 12 14:36:00
Mitch 10 07:08:00
Joe 13 13:43:23
Mark H 8 10:52:00

Edited by markz 2014-10-17 6:26 PM

Thanks Joe. I just got off the phone with my buddy and he sounded super stoked and really looking to PR tomorrow. I'm glad I decided to run the event with him!