MightyMojoMentorGroup -- (Full House!) (Page 5)

2011-12-21 7:28 PM

in reply to: #3948737

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Subject: RE: MightyMojoMentorGroup

GANG!!

What Johanne said halfway down the last page is all so ture --- PLEASE do not feel to have to keep up with every post on every page, every day! Over the years I have "lost" several good people, just because they felt they wwere either perpetually behind, or they weren't pulling their weight. I sure don't want to lose anywhere here, and to that end I will try hard to not push such a furious pace.

That said, however, enthusiasms can tend to run very high at times, and already there have been any number of valuable nuggets shooting back and forth in this group. And that is GOOD, it's how it should be -- it's really the cornerstone, or heart and soul, of the mentor group experience.

Moving on to a second point of housecleaning, right now there are 18 of you. That's a good number, probably a great number.....but in every other group i have done, initial numbers inevitably tail off. So, today's 18 might be down to 13 or so in a few weeks -- maybe due to some factors related to the above, or just that folks have other commitments and feel they can't really continue this one.

My thinking now is to keep the open status for another day, maybe into Friday morning and then close it down -- at least through next Tuesday. Part of that is that are numbers should be okay by then, and part is because I will be away from midday Friday until Tuesday evening, probably. I don't have a laptop, and it would be awkward to receive a bundle of requests that realistically can't be accommodated.

So, we'll see where we're at Friday, and maybe that will be it for our roster. I am also anticipating up to three people from either BigSkies or MojoWorkin' to come aboard, but right now that's hardly a given.

Finally, FWIW, right now we have 5 from MojoWorkin', 2 from BigSkies, 1 from GrooveTime, and 8 from parts-previously-unknown-to-me. Nice mix!!

Onwards!

Edited by stevebradley 2011-12-21 7:30 PM

2011-12-21 7:57 PM

in reply to: #3947148

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Subject: RE: MightyMojoMentorGroup

stevebradley - 2011-12-20 11:14 PM JOHANNE - Well, I eventually evolved that way (feel). I went through a few years using my HRM a fair bit, and I think it was instrumental (as it were) in getting a grasp of my range of activity. At some point, however, I began to think it was accurately portaying what I was capable up. For example, it might've told me I was in a zone that I couldn't handle for long without sufferer, and yet I felt fine and was able to carry on at the HRM-questioned intensity. it also worked the other way -- It told me I was in an easy zone for whatever I was doing, and yet I felt lousy. (What's up with THAT??) Another small turning point for me was a coach who insisted to never use it in a race, and given my own experiences as mentioned above.....that made a lot of sense. On top of all that, I am (1) technologically-challenged in a very big way, and (2) a stickler for being as minimal as possible, which encompasses accessorizing with gadgetry. In the paleolithic days pre-Garmin, Timex came out with a "time-distance" monitor, espentially a GPS with HRM xcapabilities. However, it was fairly rudimenatry, requiring a big old sensor strap to be worn around the bicep, and that was more "luggage" than I generally preferred to carry on my person! Plus, it just didn't seem too accurate, so I eventually jettisoned it; that may have been my last hurrah with a HRM. All that said, i think HRMs are very useful as people work through their systems and training regimens, and mor eoften than not they work well to keep folks "honest", or at least not venturing into dangerous (well, "uncomfortable" is a more apt term) territory. I'm not sure I could've figured myself out as quickly (even though it took a bunch of years) as I did without the HRM, to be sure! Fianlly, i may ahve mostly jesttisoned the HRM in '04, but by spring '05 I was back at it, and to great effect -- doing killer treadmill sessions. I went into territory that I NEVER would've gone on my own, had I not trusted the truth of my upper limits. That was a real act of faith for me -- believing in the system enough to push through incredible wicked workouts. I actually grew to love those sessions, and the HRM made it all happen. However, I never again used it for more mundane stuff --- which I guess I viewed as anything other than those monsters on the treadmill! And, the other act of faith was in my coach (Erik Cagnina of D3), who not only believed my numbers were valid, but who also set each and every one of thsoe workouts for me. had I not had implicit faith in HIM, I wouldn't've done those sessions in a month of Sundays!

Did I open up a can of HR worms Steve? Didn't mean too!!

Honestly, we mostly agree on HRMing. I was raised on the stuff initially and found it very valuable so I use it in training and sometimes in racing. In training I primarily use it for 3 things:

1) As a throttle. As a newbie I was constantly hurt because I was going to hard. My tendons and muscles were not ready for that intensity which meant that my workout consistency was an issue. We all know that consistency is one of the pillars for improvement in the sport.

2) To measure my fitness over time. The author of the training plans I use has lots of benchmarks workouts were I test speed/pace (bike/run) at different HR's (not just on full throttle). If my pace is increasing at a given HR then generally my fitness is improving.

3) I'm a geek and I like numbers. It amuses me.

HRMing during a race is slightly different story. Depending on my experience at a given distance I use it and I might not. For example:

1) For the sprint distance I'll have my Garmin GPS (which also measures my HR) with me on the bike and run but I won't use it to throttle my efforts. I now have enough experience at that distance that I know I can push hard on the bike and the run without an explosion until after the finish line.

2) For an olympic distance I'll use it on the bike just to make sure I'm not doing something stupid. Like I said previously, when I get caught up in the race atmosphere and my HR gets elevated I often lose my ability to reason.

3) For my upcoming HIM I'll use it as a throttle on the bike and for 80% of the run. If I'm feeling fantastic at mile 9 of the run and feel like I can kick up the intensity then I'll stop looking at the Garmin. I just don't have enough experience at the distance to trust how I feeling. I could be feeling fantastic at mile 25 of the bike and decide to kick it up a level and then BOOM (explosion) at mile 6 on the run.

2011-12-21 8:03 PM

in reply to: #3948139

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Subject: RE: MightyMojoMentorGroup

TSVI -

Many thanks for the further info/thoughts -- yours is truly an inspirational story, several ways so. It sounds truly wonderful for you that you stumbled upon BT and were able to diversify your training and interest to embrace triathlon, and it's wonderful for us that stumbled our way, too. I am practically giddy with excitement to see how your second season of this silliness goes for you!

You have certainly embraced the diversity of triathlon. sounding very happy with palying it three ways. I detect a slight lean towards the run, and that is very intriguing -- so many people seem to veer away from that, especially those who come to tri late and without much running background. And do I take that to mean that you have proceeded through your run training with few (or maybe no) injuries?? If so --wowzers!!

Your training regimen sounds perfect for your year's schedule, and of course that is especially with an eye towards Shamrock. Are you able to do any training with Team, that is, are there other Team members doing Shamrock who live around NN?

The schedule is very wise and tidy -- a race a month from March through October. Perfect! I think I asked about Set-Up, and while I don't know all of their events (too many to keep track of!!), i think I identify Smithfield and definitely Acorn (that weekend is one I have eyed for a few years); maybe Patriot, too?

When you say National, are you referring to Nation's in D.C. If so, i did it this past September, although due to the heavy rains it was reduced to a simple duathlon -- the 40km bike and the 10km run, with no first run. Ellen (zam92) here has done it twice, and for her it's easy -- she lives about 36 minutes away from The Mall. Nifty event, but watch the price jump coming up soon, which Ellen told me about a few days ago. I don't think it will be a prohibitive jump, but I haven't checked; guess I should!

I envy you having Smithfield to look forward to. That's a huge thrill for many triathletes, making it back to their first venue. It's one of the great benefits of living a version of "Beginner's Mind"!

2011-12-21 8:17 PM

in reply to: #3945975

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233

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Subject: RE: MightyMojoMentorGroup

Jo,You've already gotten plenty of good advice, but just in case; I'd Start the 13 week program and do the first several weeks of training for two weeks instead of one, it will help you ease in. Do week one for two weeks, do week two for two weeks, etc. until you get on schedule for your race. That's how I did it for my first race and it worked great.

Edited by Sementi 2011-12-21 8:19 PM

2011-12-21 8:44 PM

in reply to: #3948553

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10618

Subject: RE: MightyMojoMentorGroup

KAREN -

I would've got to you a while ago, but I've been enrtanced by your various race reports. Wow, you've come a long way in your peerformances, don't you think? I was able to resd about your enthusiasm in your profile, but going through the reports it comes through loud and clear --almost Dolby Surround-Sound!

I will go through them more closely when I have some more time.

I see you got the full Augusta experience -- current-assisted swim, and the hot and exposed sun on the run. Given the latter, i think your run time was really good, and of course also to be factored in is the wee fact of 1.2m of simming and 56 miles of biking before it. I have done several half-irons on hot days, and the run is always a test-and-a-half. In short, i think you have every right to be extemely prous of yourself for the progress you have made on the racing front.

Beyond that, of course, is your progress over time -- from how you describe your back when, to where you're at now. Yours is truly a great success story, atribute to your own huge mental strength as well as the improtance of having wonderfuly supportive people (Tom, PT, coach) close at hand.

I just commented to Tsvi that he is sort of an oddity -- someone who came to thsi stuff late and seems to really dig running. And now you're there with a similar drive to run, which for me --as I come-from-running-first person -- is pretty exciting.

Your training regimen is very solid, and lest I forget this --- you needn't worry about fittuing in with most training groups, Unless they are geared to ultra/mage elites, they will have a couple of levels for each session, and I think you could hold your own in the middle for all three disciplines. So if you're tempted, give it a shot!

Ahh, you're a bit coy about the HIM you've got your eye on; wanna give me a couple of hints as to what it might be??

Massively impressive weight loss, and as for the poundage that has returned since season's end -- don't worry! Most people seem to put on anywhere from 5-10 pounds from their race weight (for me right now it is about 6....or 7), nd while thsi might be worrisome or even annoying, it is mostly natural and healthy. It is good you feel so confident about knocking it back down again!

Related to that is that whether planned or not, you seem to be in true off-season mode --- which is also healthy. The downtime, even if accompanied by weight-gain, is os valuable in terms of letting your body recover and your mind to function with a few less nagging responsibilities. Right now is the perfect time for recovery or basic maintenance, and then in a few weeks you can begin a modest Prep phase before you dig in a bit harder. Enjoy these days of pressureless living, and for whatever workouts you're doing now, keep them fun and loose and maybe not even timed or monitored. About the most "serious" you should get is paying abit more attention to issues of form, especially with swimming and running.

Wheeeeee!!!!!

Edited by stevebradley 2011-12-21 8:45 PM

2011-12-21 8:53 PM

in reply to: #3948945

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Subject: RE: MightyMojoMentorGroup

HOKIEJEFF -

No, it's a good can of worms --- gourmet worms!

It's a topic that most of us think about frequently, and that many of us implement to varying degrees. With that in mind, your observations and cooments are highly valuable,a nd you cover most of the more compeeling arguments for using HRM and/or GPS.

I probably said this before, but I often get the tickle to try HRM training again. I haven't had physiological (VO2 max and such) testing done in about a decade, so that would ahev to come first. And then I would have to get a new HRM, as mine kaputted itself several years ago. But with those in place, I wonder how that might change things for me, so mnay years later. While my preformances have stayed remarkably similar over the years, I am sure my zones have shifted some ---- but by how much? And, with that new info, how would my training be affected? Worthy things to ponder!

GREAT post, I hope all interested parties see it and read it. Merci!

2011-12-21 9:01 PM

in reply to: #3948385

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Subject: RE: MightyMojoMentorGroup

astorm65 - 2011-12-21 12:20 PMFigured I should get my bio done... Name: Alexandra (Alex) Story: this will be my second season of triathlons. I jumped I with both feet so to speak as last year I did a total of 8 races (I think), anyways.... I had a blast, even met our fearless leader at an event here in CT. He truly is a awesome mentor and person! Throughout school I was involved in team sports and became the proverbial couch potato later. Family: I am single living in upstate NY with my 3 trouble making cats. My family obligations center around my nephews, so I have plenty of time to train when I get serious about it. Current Training: this is the off season for me, as I really dislike the cold and have started the indoor riding.... Spin classes... Etc. I started doing some CrossFit a couple of months ago and am trying to fit that as well as my Tae Kwon Do training in. This is the most challenging time of the year for me to stay motivated and looking forward. 2012 Season: I have currently signed up for 2 races and will probably add a few more. I bit the bullet and signed up for a half-iron Aqua bike which will be challenging. I am hoping to improve my running this year, which for me is my hardest leg to complete (see below) Weight Loss: I would like to get down to 165 to race this year. I have been hovering between 185-190 for the last 6 months or so. A year and a half ago I was at 328 so I have been successful in getting through my health scares and becoming healthier, now it is those last stubborn 20-25 lbs that I can't shake. I am determined to get through this off season losing them and being ready for the season. Thanks for listening! Alex

Wow! 328 to 185 in 18 months is phenomenal!

2011-12-21 9:08 PM

in reply to: #3948572

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Subject: RE: MightyMojoMentorGroup

Seeing all of the bios from last year's mojo group is cool, learning so much about the folks I spent the last year with.

2011-12-21 9:23 PM

in reply to: #3942539

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233

Spokane

Subject: RE: MightyMojoMentorGroup -- Still Open!

Steve and crew. What is your thinking on recovery weeks? Every 3rd,4th week? How far do you dial back the intensity/mileage, 60 percent?

2011-12-21 9:31 PM

in reply to: #3947895

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Subject: RE: MightyMojoMentorGroup

JITO -

Very informative post -- congrats on keeping such good track of cadence and HR! Good questions, too, so....

Yes, 90 is close to an ideal cadence, but keep it as a very distant goal. It doesn't come easily to most people, with some combination of experience and natural ability being paramount supportive factors. Basically, it is an indicator of running efficiently, but it also helps support efficient running. For me, I think I was clsoe to a pretty efficient runner when I decided to go from ~87/88 to about ~90/91, and ultimately it made a decent difference in my run running abilities.

Two things about that last sentence might catch your attention. The first is that going what seems a short "distance" -- from 87/88 to 90/91 -- maybe shouldn't logically confer much a difference in either efficiency or form, and the second might be that making that jump is probably no big problem.

As for the former, all i can say is that the difference was discernible, not only in how I felt when I ran, but also in the times I posted. Sometime between about '05 or '06 when I started working on cadence, and about '09, my 10km time at the end of an oly tri actually went down, as in got faster. So that was between when I was 56/57, and 60. That wasn't huge, like maybe from an average of 46 or 47 minutes down to 45/46, but at my age that rweally shouldn't've happened. And to make it more intriguing is the fact that over that same period of time, I began to cycle much faster. So, i was presumably working harder on the bike --- and still managing to run a stronger 10km. I think a good part of that was due to that sweet cadence of 90, but of course that was a buproduct and/or contributor to better efficiency.

As for the second point, well, actually, it took quite some time to get that cadence from 87/88 to 90/91. I could do it for a short spell, to be sure, but to eventually get it to something sustainable -- say a mile, then 2 miles, then 5km....then 10km.........then 21.1 km -- was not a quick study. At the beginning, to do it for too long made me feel like a cartoon character, spinning its wheels, as it were; it just felt all wrong and not the least bit efficient!!

So, the big take-home there is to approach increased cadence slowly, with utmost patience. If you are at 78 now, look to 79 sustained over the course of a few months --- and then increase methodically from there. I dare say, though, that jumps for you might come more quickly then that one did for me, so keep that at the back of your mind -- early improvements might be sooner than expected. But if they aren't, just dial up the patience-o-meter and keep at it!

Other George gave a great answer on HR, and see HokieJeff's comments, too. I agree with George that have fast it comes down can be quite telling, so try to keep track of that along with all the other data you are acquiring and processing. What are you using for a HRM?

Finally, i will look into the latest info on a workable way to compute zones that doesn't involve either the expense or the horror (

of physiological testing. The 220 system has been largely discredited as providing a very range that might or might not be accurate, but it dioesn't seem as if you are there anyhow. Mark Allen is always a very, very good source, so I'll get over to his site and check out the 18o system. i also have implicit faith in Mike Ricci of D3 Multisport, so I suggest going there (www.d3multisport.com) and finding what he says about HR calculations.

Finally, do i read it correctly --that what you did today was pretty much pain-free? Excellent!!!

(p.s. -- Gene raises a good point, connecting high HR with injuries. It's not a given , but could well be a factor.)

Edited by stevebradley 2011-12-21 9:42 PM

2011-12-21 9:34 PM

in reply to: #3948411

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Subject: RE: MightyMojoMentorGroup

TYLER -

Nice interval effort. Such efforts under thsoe conditions can be unplanned fun -- until the dogs catch you. Oh, noooooooo......

Also, well done on finding a new way home.....but too bad you probably won't be doing that same whole circuit again!

Woof!!

2011-12-21 9:35 PM

in reply to: #3942539

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233

Spokane

Subject: RE: MightyMojoMentorGroup -- Still Open!

Jito ( that's going to take some getting used to). Sounds like you're pushing your heart rate way to high. That probably contributed to your running injuries that led to time off running that kept you from dropping your heart rate. I got my heart rate monitor and realized that I was pushing to hard. When I started following the heart rate plan I was able to add to my mileage considerably. I never run without it and track the numbers, I even wear it racing. Like Hokie Jeff said, during the bike it helps me to keep from pushing to hard and crashing half way through the run. There is an article from Mark Allen at http://www.markallenonline.com/maoArticles.aspx?AID=2. And another interesting article at. http://www.brianmac.co.uk/hrm1.htm. I really don't worry about cadence, now that I'm in my fifties I'm Tri-ing and trying for a health heart.

Edited by Sementi 2011-12-21 9:44 PM

2011-12-21 9:40 PM

in reply to: #3948572

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10618

Subject: RE: MightyMojoMentorGroup

JEFF -

That chortling sound you may be hearing is me not laughing at you, but with you, courtesy of the riotous bio you submitted. And not only that, but I learned a couple of new things about you. It looks like you've kept some secrets from me for a full year, you enigma, you!

2011-12-21 9:42 PM

in reply to: #3949060

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233

Spokane

Subject: RE: MightyMojoMentorGroup

stevebradley - 2011-12-21 7:31 PMJITO -Very informative post -- congrats on keeping such good track of cadence and HR! Good questions, too, so....Yes, 90 is close to an ideal cadence, but keep it as a very distant goal. It doesn't come easily to most people, with some combination of experience and natural ability being paramount supportive factors. Basically, it is an indicator of running efficiently, but it also helps support efficient running. For me, I think I was clsoe to a pretty efficient runner when I decided to go from ~87/88 to about ~90/91, and ultimately it made a decent difference in my run running abilities. Two things about that last sentence might catch your attention. The first is that going what seems a short "distance" -- from 87/88 to 90/91 -- maybe shouldn't logically confer much a difference in either efficiency or form, and the second might be that making that jump is probably no big problem.As for the former, all i can say is that the difference was discernible, not only in how I felt when I ran, but also in the times I posted. Sometime between about '05 or '06 when I started working on cadence, and about '09, my 10km time at the end of an oly tri actually went down, as in got faster. So that was between when I was 56/57, and 60. That wasn't huge, like maybe from an average of 46 or 47 minutes down to 45/46, but at my age that rweally shouldn't've happened. And to make it more intriguing is the fact that over that same period of time, I began to cycle much faster. So, i was presumably working harder on the bike --- and still managing to run a stronger 10km. I think a good part of that was due to that sweet cadence of 90, but of course that was a buproduct and/or contributor to better efficiency.As for the second point, well, actually, it took quiet some time to get that cadence from 87/88 to 90/91. I could do it for a short spell, to be sure, but to eventually get it to something sustainable -- say a mile, then 2 miles, then 5km....then 10km.........then 21.1 km -- was not a quick study. At the beginning, to do it for too long made me feel like a cartoon character, spinning its wheels, as it were; it just felt all wrong and not the least bit efficient!!So, the big take-home there is to approach increased cadence slowly, with utmost patience. If you are at 78 now, look to 79 sustained over the course of a few months --- and then increase methodically from there. I dare say, though, that jumps for you might come more quickly then that one did for me, so keep that at the back of your mind -- early improvements might be sooner than expected. But if they aren't, just dial up the patience-o-meter and keep at it!Othe George gave a great answer on HR, and see HokieJeff's comments, too. I agree with George that have fast it comes down can be quite telling, so try to keep track of that along with all the other data you are acquiring and processing. What are you using for a HRM?Finally, i will look into the latest info on a workable way to compute zones that doesn't involve either the expense or the horror (

of physiological testing. The 220 system has been largely discredited as providing a very range that might or might not be accurate, but it dioesn't seem as if you are there anyhow. Mark Allen is always a very, very good source, so I'll get over to his site and check out the 18o system. i also have implicit faith in Mike Ricci of D3 Multisport, so I suggest going there (www.d3multisport.com) and finding what he says about HR calculations.Finally, do i read it correctly --that what you did today was pretty much pain-free? Excellent!!!

Steve, cadence makes sense to me for the bike where the crank length is standard. In running isn't a person 6'3" running at 90 going considerably faster than someone 5'4" at 90 because of stride length? Wouldn't pace be a more comparable measure?

Av8rTx

2011-12-21 9:42 PM

in reply to: #3949074

Master

2236

Denison Texas

Subject: RE: MightyMojoMentorGroup

stevebradley - 2011-12-21 9:40 PM JEFF - That chortling sound you may be hearing is me not laughing at you, but with you, courtesy of the riotous bio you submitted. And not only that, but I learned a couple of new things about you. It looks like you've kept some secrets from me for a full year, you enigma, you!

Enigmatic me? Wondering what I left out from the last time?

50andgettingfit

2011-12-21 9:51 PM

in reply to: #3942539

Expert

1051

San Jose

Subject: RE: MightyMojoMentorGroup -- Still Open!

Great info on HR training. I know a few people that have had really good results using it. Thanks for the links and info. Lots to think about. I tend to have a low heart rate so I don't think the standard 180 minus your age would work for me. Fun stuff to work on.

Gene, I like reading the bio's too. It's easy to forget backrounds and fun to reread them and read new ones.

2011-12-21 9:52 PM

in reply to: #3949076

Champion

10618

Subject: RE: MightyMojoMentorGroup

GENE -

I was just heading up to bed, but will give a quick answer for now.

For me, that cadence comes with a fairly compact stride, and for a tall person (I'm 6'2), it almost has to -- otherwise, having a long stride with long legs just won't make high cadence happen. One thing I didn't say to Jito (I'm still adjusting to that, too!) is about psysignomy, especially height; I think there is a good reason why so many of those slight Kenyans keep a torrid cadence!

Another thought is realted to the idea of running efficiency, and I think in general a longer stride is not all that efficient. One thing it (long stride) can easily do is move one's center of gravity too far back, and related to that is that it can result in a footstrike that is also too far back, like closer to the heel than to the forefoot. Keeping a shortish stride length while running with higher cadence usually goes hand-in-hand (foot-in-foot??) with a slight forward lean and a more forward footstrike -- midfoot or even closer to the forefoot. And these two, combined, can result in advantageous forward momentum AND the beneficial springboard effect of coming off the toes more effectively.

Does that make some sense? If not,let me know and I will try again; I'm pretty bleary-eyed right now!

2011-12-21 9:56 PM

in reply to: #3948553

Expert

1191

Sarasota, FL

Subject: RE: MightyMojoMentorGroup

gadgetlaw - 2011-12-21 4:27 PM

don't crash on my bike again, and have fun!

WEIGHTLOSS: I lost around 130 pounds about 5 years ago.

Karen the weightloss is amazing. Congrat's.

Bike crash? You must be hanging around Steve too much!!!

Edited by junthank 2011-12-21 9:56 PM

2011-12-21 9:56 PM

in reply to: #3949089

Veteran

233

Spokane

Subject: RE: MightyMojoMentorGroup

stevebradley - 2011-12-21 7:52 PMGENE -I was just heading up to bed, but will give a quick answer for now. For me, that cadence comes with a fairly compact stride, and for a tall person (I'm 6'2), it almost has to -- otherwise, having a long stride with long legs just won't make high cadence happen. One thing I didn't say to Jito (I'm still adjusting to that, too!) is about psysignomy, especially height; I think there is a good reason why so many of those slight Kenyans keep a torrid cadence!Another thought is realted to the idea of running efficiency, and I think in general a longer stride is not all that efficient. One thing it (long stride) can easily do is move one's center of gravity too far back, and related to that is that it can result in a footstrike that is also too far back, like closer to the heel than to the forefoot. Keeping a shortish stride length while running with higher cadence usually goes hand-in-hand (foot-in-foot??) with a slight forward lean and a more forward footstrike -- midfoot or even closer to the forefoot. And these two, combined, can result in advantageous forward momentum AND the beneficial springboard effect of coming off the toes more effectively.Does that make some sense? If not,let me know and I will try again; I'm pretty bleary-eyed right now!

That does make sense. I'll have to play with shortening my stride a bit, my typical treadmill cadence is about 82ish. Thanks.

2011-12-21 10:30 PM

in reply to: #3947895

Expert

1191

Sarasota, FL

Subject: RE: MightyMojoMentorGroup

gdsemiller - 2011-12-21 12:02 PM

Hello Everyone,

I have a few questions on my running. Today I went out on a 2 mile run and completed in 23:58. The folks from our old group know that my running was the weakest of the sports. Last year I had several injuries that would not allow me to run. This morning I started off with around 5 min walk and when I started running my HR was 106. What I planned to do was at each ½ mile check my HR, count my cadence and then walk 1mile. At the .5mile I counted my cadence and it was 78 and HR was around 165. After I counted the cadence I walked for 1 minute. After mile 1 my cadence was 75 and HR was 177, then I walked for 1min. At my 1.5 I did not count cadence but my HR was 178. Just before my 2 my cadence was 78 and HR 179.

Ok 1^st questions what is a good cadence to work my way up to. I read on Mark Allen’s website that 90 was good and I think Steve once said 90 was a good one. 2^nd question deals with the HR. I know there are several different tools to determine your running and cycling HR. Since cycling is my strong part, I have no problem doing the test, but for running the test I have seen that makes sense requires you to be running for about 30 minutes. Well as you can see above, 30min running is not an option at this time, maybe in a month or so, but not now. On Mark Allen’s website he says to take 180-age and then add a certain number depending on how often you train. Well after I did the calculation it said my aerobic HR is 143. I don’t see that be a good one for me since after just a casual 5min walk this morning, my HR was up to 106 so 143 will be like a nice fast walk. Please give me your thoughts.

Jito,

Different HR's for different folks. Things like genetics, gender, age, etc... all play a role. Personally my HR tends to be low compare to a lot of folks. In fact, at 160bpm I'm starting to feel a bit uncomfortable aerobically (i.e.. my heart/lungs are starting to come out of my chest). There are numerous ways to set up you HR zones ranging from the "generic" 180-age thing, to doing a 60 minute TT to determine your FT (Funtional Threshold), to doing 30 minute TT (to estimate your Functional Threshold), to taking blood lactate samples etc., etc., etc.

When I started out with the HR stuff my mentor kept it really simple. He had me remember 3 breath markers. One was when my breathing changed from nose to mouth (that was my low-end Steady Zone). One was when my breathing become rhythmic (that was my Mod-Hard Zone). The final one was when I was panting (my Functional Threshold Zone). At each of those points I would see what my HR was. In the early days when I was trying to lose weight and gain endurance I spent the majority of my time in the Steady zone. The paces did seem slow to me at the time. However, I didn't get hurt, my endurance got better, and I got faster (although no where near Steve)!!

2011-12-21 10:38 PM

in reply to: #3947726

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1191

Sarasota, FL

Subject: RE: MightyMojoMentorGroup

50andgettingfit - 2011-12-21 11:00 AM Interesting video Jeff. My son is coming off a post-college sedentary time and I've been encouraging him to just go outside and walk to get moving before he hits it harder. I think walking is underrated sometimes.

Yes, walking is underrated. In fact, when I started this triathlon stuff 3 years ago I was taught the Run/Walk protocol and it was an epiphany for me. I still use it in almost all my runs. Races included.

2011-12-21 10:42 PM

in reply to: #3948385

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1191

Sarasota, FL

Subject: RE: MightyMojoMentorGroup

astorm65 - 2011-12-21 3:20 PM Figured I should get my bio done... Name: Alexandra (Alex) Story: this will be my second season of triathlons. I jumped I with both feet so to speak as last year I did a total of 8 races (I think), anyways.... I had a blast, even met our fearless leader at an event here in CT. He truly is a awesome mentor and person! Throughout school I was involved in team sports and became the proverbial couch potato later. Family: I am single living in upstate NY with my 3 trouble making cats. My family obligations center around my nephews, so I have plenty of time to train when I get serious about it. Current Training: this is the off season for me, as I really dislike the cold and have started the indoor riding.... Spin classes... Etc. I started doing some CrossFit a couple of months ago and am trying to fit that as well as my Tae Kwon Do training in. This is the most challenging time of the year for me to stay motivated and looking forward. 2012 Season: I have currently signed up for 2 races and will probably add a few more. I bit the bullet and signed up for a half-iron Aqua bike which will be challenging. I am hoping to improve my running this year, which for me is my hardest leg to complete (see below) Weight Loss: I would like to get down to 165 to race this year. I have been hovering between 185-190 for the last 6 months or so. A year and a half ago I was at 328 so I have been successful in getting through my health scares and becoming healthier, now it is those last stubborn 20-25 lbs that I can't shake. I am determined to get through this off season losing them and being ready for the season. Thanks for listening! Alex

Another amazing weightloss story. 328 to 185-190. Congrat's Alex!!

50andgettingfit

2011-12-21 10:48 PM

in reply to: #3949129

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1051

San Jose

Subject: RE: MightyMojoMentorGroup

junthank - 2011-12-21 8:38 PM

Same here! I started with the Couch to 5K program and I lived for the walk breaks. For me, I've used the walk breaks too much. I still use them but I'm working on increasing my run times. I just did the Vegas 1/2 marathon and my goal was to run the whole thing and I did it. I've learned that when I need a walk break I just slow down a bit to regroup. I know I'll take walk breaks for the marathon but I'm going to work on walking less then I did for my first one. For my son, just walking for now is good for him. He has some extra pounds and would probably just get injured if he started running right away. It's a good place to start

2011-12-21 10:52 PM

in reply to: #3948761

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1191

Sarasota, FL

Subject: RE: MightyMojoMentorGroup

croixfan - 2011-12-21 5:46 PM

I love mentor groups!!!! So much fun to meet new people and feed off of all of the energy. Taking advantage of the end of year time off of work and got in a run and a swim today + an AM stretch session. Will get another stretch session in this PM.

Tomorrow's a big day for me as I'm taking the series 65 exam which will qualify me to become a registered investment advisor. Have the LLC set up and will start the business part time shortly after the first of the year.

Good luck with the test.

2011-12-21 10:59 PM

in reply to: #3948821

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1191

Sarasota, FL

Subject: RE: MightyMojoMentorGroup

kickitinok - 2011-12-21 6:41 PM

Wow! The heterogeneity in this group is exciting! So many people from various athletic backgrounds, ages, fitness levels and tri experience...Can't wait to get to know you all more. And a lot of non-LSU fans Giggity!

Question: I don't know if this is related to tri training or not, but I have caught a head cold, the first one in almost 3 years, and I am STARVING! My belly growls all of the time - I want to eat an entire fried chicken by myself. Typically when I have a cold I have zero appetite. What up with this?? I trained pretty hard last month for my Half Mary, but would that make me hungry now? I obviously have a rudimentary understanding of how my body stores and burns calories...

I'm not on any meds such as steroids, etc that might increase my appetite. This is so strange. Anyone have input or ideas as to why I've got the appetite of a sumo wrestler?

Hi Trina,

Sumo wrestler - too funny

I don't have an answer for you - when you find out please share it with me. I'm hungry 24/7.

However, I have found out that when I increase the intensity in my workouts I'll often get sugar gravings!!