SBR Utopia - OPEN (Page 71)

Gotta love the free entry!

I have had the same experience although not really with a coach..but with finding a plan that works for me (Endurance Nation in my case).  I really like how the setup works with my available time to train, frequency and intensity all seem to work well for me.  I think trusting the coach or plan is very important.

Nice that the coach is working out this time.  Have fun and Wildflower.

I actually had to stop watching that show on the trainer because my little pea brain couldn't separate watching from reality and I would literally jump during surprise scenes. Try explaining that to someone.

Yes!  If you get in around 20-30 minutes of actual work you've done a good workout.  More than that and you've really done a hard workout.  If you run continuously at T pace (aka a tempo run) aim for 20-25 minutes.  When you do cruise intervals, you can afford to put in a bit more work because of the (brief) rest between intervals.  I sometimes cheat up to around 30 minutes (of work).

T-Pace would be in the 'comfortably hard' category.  At the end of an interval, you should feel like you could keep going for some time but it should take some concentration to stay at that effort level. 

We had a little discussion a few days ago on 'I' pace in this thread although that may be 10 pages ago .  Basically they are shorter repeats done at VO2 max.  They are typically 3-5 minutes in duration and rest time is usually equal to the work time.

Ben posted a great excerpt from Daniels on 'I' pace a few pages back.  I also found a great you tube channel called "run smart project" that has a bunch of talks from Daniels himself on all this stuff.  I listened to that for quite awhile yesterday.

Yeah, it was a "probable" but hadn't signed up yet.  Glad I didn't

x2.

In addition to those videos, there is a nice series of articles here

  http://www.coacheseducation.com/endur/jack-daniels-june-00.htm

The link to part 5 is absent.  It is here:

  http://www.coacheseducation.com/endur/jack-daniels-dec-00.htm

As far as I'm aware, part 6 was never really written, except as a post to a forum:

  http://www.coacheseducation.com/forums/viewtopic.php?t=50

(Yeah, I could be accused of stalking Daniels...)

The book is really the go-to place for his views, though.  He did develop some slightly different ideas later, but the book is basically everything.

On a different note, some of you know I have 4 daughters under 15 years of age who compete in triathlon as well. Tomorrow we start a new discipline: Israeli Krav Maga...and they are all excited about it, which is cool.

62F just a couple days ago. -2F to start off today. And now we're getting a few inches of snow this evening.

Anyway, think I have something on my swim issue from the past week or so. Likely going too deep on the catch. Lats were getting overworked in spite of it not taking that much breathing, and I was going slower. Would have been nice to figure it out a bit sooner than ~5,000 yds into a 5,100 yd workout, but oh well. Last bit of free in the c/d was easier and quicker.

" I have 4 daughters under 15 years of age who compete in triathlon as well."--------Good Genes?

I just turned down a job that would have been 55 hours a week on a permanent basis. I really needed the money....but know how hard it would have been to train.... and have zero "down time."

Good Luck to you, man.

Enjoying the running discussion...fixing to go knock one out right now. cycling in the morning.

For February I may try to switch my swimming to midday from 530 am...there just isn't much time for stretching beforehand cuz its too cold. trying to keep my back loose is a job in itself.

Tell me about it!  There Is No Try @ 97% felt surprisingly good....good enough that I almost considered riding Revolver @ 100%.  Part way through the warm-up interval of Revolver, my legs were feeling heavy and dead and I was glad that I was smart enough to keep it at 97%.  I wanted to quit a number of times, but I just told my legs to shut up and HTFU....and thankfully they listened.

8 of 9 stages done....11 of 12 rides done -- one day/ride to go!!  Then my legs are looking forward to a short break!

Must be generation skipping genes :)  because ...front door brag alert... 2 of them have already qualified for the IronKids Championship and the other 2 are very close. And to top it off, they're great kids.

Yes, but only after you eat it ;)

It takes 6 hours to butcher a pig?!?!!?  You might need to create a custom workout for that

Trail race in the books.  The entire field (in the 8 miler) missed the first turn.  It was awesome.  The wrong way was straight up hill.  How does that even happen?  You had to walk this big arse hill because the trail was narrow and everyone else was walking it.  We all got to the top and sort of figured out something was amiss. 

I literally ran down the hill about 200m and ran back up 3 times.  The group think was awesome - I had one women YELL at me that we needed to keep going the way we were because SHE HAD DONE THIS RACE FOUR YEARS IN A ROW.  She was WRONG.  Finally, we just ran down and it became clear we missed a turn.  My fast buddy (who I had a side bet with) made a quick and correct decision to head downhill to the turn -- he got 3rd OA.  I should have just followed his lead, but I didn't want to run way down and then back up. 

Anyway, run was slow, I walked a lot of hills, I didn't fall (I saw three people face plant), weather was tolerable (19F start), clothing was correct, I was slow, I run downhill way slower than most people and the race was a total blast.  I'm pretty sure if I ever run something longer than a HM it will be on the trail.  No results in yet, but at least I finished with other people who sort of looked like runners, so I'll take it.  Oh, almost forgot, piping hot coffee and homemade oatmeal/raisin and macadamia nut/white chocolate cookies at the finish.  Total win.

Heard u can use a chainsaw to get it done easier Michael stalker.

as far as bragging on kids....go for it....they work as hard as we do....

just scored a four bike hitch carrier on craigslist.--------- that looks like its worth more than my s10 blazer. no more throwing my back out tryin load/unload from inside suv. whoopee!!

mmmmmmmm.... Bacon.......

Nice work Dog!  After a race like that, coffee and a cookie definitely would hit the spot for me.  Everyone missed the turn?  Classic!

Just rode 51 miles in central CA this morning, it was 50ish when we started.  Back home it was 8 deg F yesterday.  2,000 feet of climbing but it felt great.  Hammering hard in spin class has proven to be of value.  It wasn't a hammering pace, but there we at least two CAT 4 climbs and the ride as a whole didn't feel bad.  Actually the hardest part for me were the descents.  A little scary with the windy roads and some traffic.  A friend loaned me his bike so I was not confortable at such a high speed going down so I was applying brakes most of the way.  I haven't seen terrain like that in Kansas!

I just started the bacon tonight. 

The pig was 650 pounds.  So yeah, 6 hours from grunting to freezer was actually pretty fast.  We've never done one that big.  I really was pretty tired at the end of it.

That sounds really awesome :=) 

Way to go!!! Glad to hear you stayed on your feet the whole time. I did actually say a prayer for you. 

You definitely earned a cookie (or four) Yummy. :=)