kaburns1214 Mentor Group - CLOSED (Page 76)

Welcome back!

Technically 20 seconds of all out intensit followed by 10 second recovery for 8 minutes.  People do it for longer/shorter periods of time though.

Thanks!

1 hour power workout on the trainer already this morning......leaving for my parents' house in about an hour.  I won't be able to do much training down there - maybe 1 run & some core work. 

For my anniversary my husband signed me up for the TI clinic in Cleveland on April 9-10.  I think it's a lot of money to spend on that right now, be he said he thinks it will be good for me.  Plus, it gives him the freedom to golf as much as he wants in may   So....super excited for the clinic.  I hope I can post some of the before and after DVD on here. 

I'll be back on Wed. night.  Have a great start to the week, folks!

I do 8 intervals for a total of 4 minutes.  I aim for about 350 watts for each interval.

After 4 weeks of increasing volume, this week is the beginning of my rest week.

Swim drills and strength today.  Tomorrow all I have is a massage.  Good thing its a rest week as I have lots of prep for the 1/4 marathon.  Spent yesterday attaching 500 B tags, stuffing bags, unwrapping medals and sorting shirts.

http://www.active.com/triathlon/Articles/Go-for-Broke-with-Tabata-Intervals.htm

Good warm up, at least 10-15 minutes, main set if generally 8 x 20" all out followed by 10" rest intervals.  I have seen and done variants but that is the original tabata protocol.  Basically it is a type of anerobic workout.    

Lot of work being a race director-Hats off to you. I am in charge of a big regional (5 State) conference next month and that is one of the things stressing me out and hogging my time right now. Good luck with the race-.

another storm rolling in and so we are hit with 30 mph winds. Got 2.5 in outside while taking the dog for her morning romp. It is hard to run and take my dog because she worries about all the dogs in fences along the beginning and end part of the route. Headed to the trainer for a ride and then hit the dreadmill for a second run. Not great, but better than I have been in a while. Slowly feeling better and gaining back some ground I lost the week and a half of being sick.

pure freaking hell on a bike or track, lol!!!!

on the bike, i do mine in sets of 4x20sec 10sec rest, trying to do my sprints without dropping below 1000 watts, the first set usually goes somthing like 1400/1275/1100/900 and the second is 1250/1100/925/700.  Just a little different way of doing them, i would like to see the first set not drop below 1k and not as much of a drop off for the second, but by the 3rd or 4th interval, my lungs are screaming and my HR is in the upper 180's

enjoy your rest week, i am looking forward to actually doing a running race Saturday!!!

Better put Jeff-y's and my medal to the side for the clyde category, i would hate to see something to happend to them..... LOLOLOLO

If the weather forecast is accurate there'll be 2 medals for every runner.

If I ever am on the podium in any race ever, in any category, the race is automatically pathetic and should never be run again.

Come rain, snow, sleet, hail or dark of night, Rudy and I will be there. 

I'm going to guess 54:42. 

Don't have a heart attack on us!  You need to run more. LOL

not a bad guess, candidly anything under 55:00 is fine.  I'm going to run by heart rate just under theshold for first lap and then run a 5K pacing strategy for the second.  I think given the length there is not likely to be peripheral system (as you call it) issues and so long as my quads dont start rebelling, I can gut it it out.  to do a sub-50 i'd need to run 7:40s which is unlikely.  for 52 I need to run 7:50s, which is possible but out the limit of where I am right now. 

Whatever happens I win because there will be Kelly goodies afterwards!

Baked 200 cookies this morning.  Going to work on cupcakes and rice krispie treats tonight.  Hardest part of the race is doing all the baking.

Hi everyone, here is the quick and dirty of my 1/2 marathon . . .

So did the race on Sunday . . . very, very cold in the beginning. 
 
I ran a 2:37, not as good as I liked, but I am happy with it.  I went out way too fast in the beginning and didn't pull it back, so I paid for it in the end.  I was running 10:00's-11:00's (should've been running 11:30-12:00's) and my HR was way up there the entire race.  I was a slave to my watch, but let the race get to me.  Then towards the end when the long time high HR was getting to me, it was at a point of no return. 
 
At mile 12 I got a rock in my shoe and stopped and leaned against a tree to take my shoe off, get it out and get moving.  As soon as I threw my leg up on my thigh I got full right legs cramps (OMG) and that spelled most of the next mile as I had to walk alot.
 
Not sure what caused the cramp?  Not enough fluids?  To fast a race for my fitness level? strength?
 
Thoughts?  Comments on the cramping?
 
I am doing the Wisconsin marathon (1/2 distance) and would like to not do this again - May 7th.

Artist - I would push myself and take the chance of having to walk or just take it slow. I am always up to challenge myself though. If it is a B race then I would treat it as such and just not push hard.

carrie - congrats on your 1/2! Sounds like a good time to me! I'm sorry about the cramps - hydration or potassium would be my thought. I always try to eat a banana before I run to prevent potassium problems. I have my first 1/2 in less than 3 weeks and I am getting nervous!

I love to bake! Wish I was closer - would have loved to help you!