Bajapat's Mentor group CLOSED (Page 6)

Ok guys I'm back and we seem to be slacking on the water task.... so let's try to ramp that up this week...OK

OK this is from my Faverite training book...

SLow Burn by Stu Mittleton

Heart rate zones

1 determine the MEP upper limit: 180 - your age


2 Determine the MEP lowwer limit : Mep - 10

3 Adjust the MEP Zone only if you fall in to the Following Categories
A. Raise MEP zone by 10 BPM if you are an experienced endurance athlete (three or more hours of aerobic activity per week)
B. Raise MEP zone by 5 BPM if your currently engaged in a regular exercise program, but not necessarily endurance trained (fewer then three hours of aerobic activity a week)
C. Lowwer MEP zone By 5 BPM if your just starting out
D. Lowwer Mep zone by 10 BPM if your on medication or recovering from a resent illness

If you don't fall into categories a,b,c,or d, keep the MEP zone as originally calculated

__________________ - _______________
MEP Lower MEP upper

4 Calculate the lower limit of your MAP by subtracting 20 from the lowwer limit of the MAP

Lower limt of MEP Minus 20

5 Calculate the lower limit of your SAP by adding 20 to the upper limit of the MEP

upper limit of MEP plus 20


MAP mostly aerobic pace
MEP most effecient pace
SAP Speedy anaerobic pace


now let's see them....

mine is.

MAP 135-145
MEP 115-135
SAP 145-165

OK your turn..

Mine are:
Aerobic zone: 124 - 142
Anaerobic zone: 142-160
Maxed Out: 160-177

I registered for the USAT NW Regional Championships (oly distance). This is the qualifying race for Nationals. I need to finish in the top 3 in my age group to qualify. I am now committed.

Edited by swgraham 2008-01-20 10:20 PM

Me:

MEP: 126-146
MAP: 146-156
SAP: 156 - 176

so according to this where should our HR be during our workouts?


Sandi, when's the race??

Oh, and i'm feeling better about my water bottle - I thought it was only 12 oz but apparently it's 24! now to just start logging

141-161 MEP
161-171 MAP
171-191 SAP

Hi Guys!

Returned last night from the warm (85 degrees) and sunny Caribbean to the cold (20 degrees) of NYC! Brrr...luckily it is back to Miami this weekend for the Miami Marathon...I say I am going to "refresh" the tan.

So here is an overview of my "Cruise to Run" week, which was great!

At Sea
Gait Analysis with Bart Yasso (Chief Running Officer) of Runners World
Core workout with a sports doctor and his wife who is a physiologist (sp?)
Water running in pool for 1 hour with Lisa Bentley

Barbados
5 K race with a few former Olympians. OMG - it was soo hot at 10 AM and no shade! But flat course.
1 mile swim with Lisa Bentley (1 time Ironman winner and recently won Ironman Canada - 2007)


St. Lucia
6 mile very hilly run + climb to lighthouse (not sure on distance to top)
Sea Kayaking and snorkeling/beach/15 minute climb to a forth
Core

Antigua
8 mile rolling, very hilly climb run + 900 ft climb/scramble to top of a mountain
Beach
Motivational lecture/talk by Lisa Bentley


St. Thomas
Mainly flat with a few hills 5 K prediction race (was off by 28 seconds) without watches. Ran with 3 US VI former marathon Olympians
Beach day - not impressed with Maegens Bay which is supposed to be the "2nd best beach in th world" per National Geograpic

Tortola
OMG - 1/2 mile run to a base of a moutain...run up 947 ft over 1 mile with 25% grade in some places - not many people actually ran it. I had to alternate walking up it and walking backwards up it
Beach
Lisa Bentley's strenght training workout ***
Talk/slide show by Bart Yasso about where he has run - including Badwater 146, Antartica, in a rhino park, Mt. Everest marathon, Burro 10 K run (run with a donkey as your partner!, etc)

San Juan (end of cruise but I stayed for 1.5 day days)
Old San Juan and it was during a party similiar to Mardi Gras
El Yunque rainforest - I didn't do the usual touristy path but got went on a rock scramble to an area that the tourists don't know about...frolicked in three waterfalls
Night Kayaking


Lisa Bentley led a strenght training workout for us....she does not do any weights whatsoever except for occasionally the leg press and doing that one leg at a time so you can't cheat/overcompensate with a weak side.

All of her strength training comes from doing polymetrics every other day in circuit style - ie do one exercise for 30 seconds and than move on to the next; does cycle three times. All other strength gains comes from cycling/running on hills and using paddles in the pool.

Cheryl

Cheryl...welcome back! It sounds like you managed some relaxation in there with all that other hard work. It does sound like an excellent time, though.

Here's my numbers (as near as I can figure, and what makes sense):

MEP: 128 - 148
MAP: 148 - 160
SAP: 160 - 171

I know that if I get over 170, I tire really quickly, but if I hang out around 150 - 155, I can ride/run for a long time. So my MEP numbers might be a bit off. This HR calculation is new to me, so I'll have to see what it really means when I'm working out.

It's now noon and I've already gotten 36 of my daily 72 oz of water. I'll probably go over my target today...drinking warm water, trying to stay warm. My office area is around 60 degrees today. Brrr.....

Ok how much was the cruise???? sounds like a great group meet up next year...


The numbers will be explained to you all shortly..


looks like you guys are back in action.,..


log the old water..

I think I paid $650 CAD ...something like that. I know next yr starting prices are $769 CAD - and my airfare to San Juan was for free thanks to AA frequent flyer program.


If is work is dull tomorrow I will update my log!

The race is June 7 in Moses Lake, WA. I need to finish in the top 3 in my age group (50-54) in order to qualify to compete at Nationals (which is Sept 20).

Edited by swgraham 2008-01-21 11:00 PM

I'm with you Jen -- according to my rates, I'm running anaerobic every time too, even when I don't feel tired after - there are times according to my HRM that I am over my max rate but I don't feel tired at all after.

speaking of HRM does anyone have trouble with them? I have a polar RS 400 and sometimes it works, sometimes it doesn't - very annoying when during my spin classes i'm constantly sticking my hand up my shirt to adjust -- i've been told that sometimes you need to actually tap the watch against the chest strap to get it going.

cheryl, that cruise did sound like a great time -- good luck and have fun in miami this weekend, you'll need to give us a race report next week.

Good Morning!

I don't know if I mentioned to everyone, but not only will Mooseman be my first Oly, but I'm also racing it in conjunction with Team in Training to support the Leukemia & Lymphoma Society. I just set up my online fundraising page -- I have a personal goal to complete the race in 3h 15m (or better!) and raise $5,000 (or more!). Any support you can give is greatly appreciated -- the link is below!


http://www.active.com/donate/tntma/tntmalgirola


How's the training going this week?? I have been a bit of a slacker - no workout yesterday or today -- mentally I want to be training, but I have a bit of stomach bug, so my body just won't keep up with my mind! But I am drinking my H2O!

WOW that is GREAT...


Good to see the water going down...



As you see we are running on a half full tank when it comes to water. (i was going to say half empty but I want to stay positive)

Anyways I've got a surprize for you guys next week and i hope you like it..

you might want to get one of these

http://www.nalgene-outdoor.com/store/SearchResult.aspx?CategoryID=1...


PS anyone goign to the MUTLISPORT thing up in boston on the 30th of march??

(hint hint first meet)

I will be there (especially since it is literally about 7 miles from my house -- maybe I will run there!)

What's the multisport thing in Boston?

Anybody going to see "Spirit of the Marathon" tonight which is playing nationwide? I am - maybe it will inspire me for the Miami Marathon on Sunday!

Cheryl

I guess I know where we will be staying.. is there a party saterday night at your house??


this is the thing we speak about..



http://www.newenglandmultisportexpo.com/index.html

Jen~

We could be celebrating with a welcome to Massachusetts party then! fun!

Ok call me stupid I was going to send you stuff today BUT i left it at home..



I'll get it out next week

OK i'm going to do the CHI running at 11:30 is anyone else interested in doing it?

I'd do the Chirunning, but I would also like to attend the Total Immersion swim class. Have any of you attended the Expo in the past?

I wanted to go last year but missed it.. are you going to do the 11:30 chi and then the 2:30 swim..

http://www.teammossman.com/SoBeMossmanTriathlon2007Info.htm


What do you guys think about this one???
for the group tri???


Anyone else find anything you guys like