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Steve-'s Distance Endurance Group - CLOSED (Page 8)
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 2010-01-05 8:04 AM in reply to: #2593515 |
Expert  1260    Norton Shores, MI |  Subject: RE: Steve-'s Distance Endurance Group - CLOSEDscotmedic - 2010-01-04 6:04 PM Hello All, have had a hectic couple of weeks, with lots of work and minimal training. Actually logged something today, so hopefully this'll be me up and running! Slightly intimidated by everyone else's training, but hey, we all have to start somewhere  . Looking to get some consistent training in over the next few weeks. Feel free to email me if I go quiet.Exactly!! I remember thinking that same thing 2 years ago when I would look at peoples logs. Just be patient and work up slooowwwwlly. Keep after it! Ryan |
| 2010-01-05 9:46 AM in reply to: #2559007 |
Expert 798 Kewaunee, WI | Subject: RE: Steve-'s Distance Endurance Group - CLOSED So...I will not run outside in winter due to the treacherous road conditions out at my house. I was just reading a post by someone regarding treadmill running. I set my incline at 2% to mimic real road conditions. In the thread people were saying 1%. What % incline should I be running at? Thanks!! |
| 2010-01-05 9:53 AM in reply to: #2594828 |
Elite 3498 Chicago | Subject: RE: Steve-'s Distance Endurance Group - CLOSED Anywhere between 1-2%. Remeber two things:1) You are very rarely running outside on a consistent flat road so varying incline during run is best for HR zone running. 2) When u increase incline on TM it affects your MPH since that MPH on the treadmill assumes you're running at zero incline. So I convert MPH for my athletes when they have specific min/mile intervals. Of course this assumes the tradmills calibration is not extremely far off. TracyV - 2010-01-05 9:46 AMSo...I will not run outside in winter due to the treacherous road conditions out at my house. I was just reading a post by someone regarding treadmill running. I set my incline at 2% to mimic real road conditions. In the thread people were saying 1%. What % incline should I be running at? Thanks!! |
| 2010-01-05 12:33 PM in reply to: #2559007 |
Veteran 201 Winter Park, Florida | Subject: RE: Steve-'s Distance Endurance Group - CLOSED Ok, ok. I finally got in the pool for a swim workout this morning! Admittedly, it took prodding by Steve to catalyze my own guilty feelings about not getting any swimming in since the Pleasant Prairie Tri this past August. Sheesh that's bad. The workout went really well too. What was I so afraid of? Thanks Steve, you're doing a really great job keeping us honest and making sure we're working towards our goals. That inspire last night really turned things around for me this winter. Keep it up. eddie |
| 2010-01-05 3:42 PM in reply to: #2559007 |
Expert 1260 Norton Shores, MI | Subject: Tempo Runs So over the winter I have been primarily focusing on improving my bike and swim and have been pretty happy with the results so far. The issue with this is that my run mileage has been way down and I have only been getting around 15 mi/wk the last couple weeks or so and less prior to that. My runs have mainly been (3) 5 mile sessions at an Easy pace and occasionally I go a bit longer on the weekend. Moving forward, I plan to keep (2) mid-length sessions and increase my long run a bit each week in the range of 1 mile a week to 10-12 mi long runs by Mid-Feb. At that point I will probably increase my medium length sessions. My question: Is it a good idea to begin doing tempo and interval work again with this amount of weekly run mileage (15-20 mi/wk). Should I hold off until say I am up to 20 mi/wk before starting those type of sessions? Does the progression of mileage that I talk about above make sense or is it best to spread that mileage over an additional run for example? Ryan |
| 2010-01-05 5:36 PM in reply to: #2595960 |
Elite 3498 Chicago | Subject: RE: Tempo Runs as long as your run fitness is solid. you can find this out by taking your avg HR in zone 2 and avg min/mile for 10 min after a 10 min warm up...then keep your HR exactly where it is for 30-40 minutes then check your min/mile again. if you are slowing down within 40-50min at the same HR in zone 2 after only 40-50 minutes i would suggest you are not ready for intensity yet. you've been running 10-12mi/week pretty consistently (stopping only mid dec) according to your logs so i think zone 2 training for 6-8 weeks should get you to the point where your run fitness is deep enough that you can add intensity but you'll have to check it again. a good rule of thumb is if you can hold zone 2 with consistent speed for 45min to 1 hour you can add intensity. edited to say: "hold zone 2 with consistent speed for 45min to 1 hour" rymac - 2010-01-05 3:42 PM So over the winter I have been primarily focusing on improving my bike and swim and have been pretty happy with the results so far. The issue with this is that my run mileage has been way down and I have only been getting around 15 mi/wk the last couple weeks or so and less prior to that. My runs have mainly been (3) 5 mile sessions at an Easy pace and occasionally I go a bit longer on the weekend. Moving forward, I plan to keep (2) mid-length sessions and increase my long run a bit each week in the range of 1 mile a week to 10-12 mi long runs by Mid-Feb. At that point I will probably increase my medium length sessions. My question: Is it a good idea to begin doing tempo and interval work again with this amount of weekly run mileage (15-20 mi/wk). Should I hold off until say I am up to 20 mi/wk before starting those type of sessions? Does the progression of mileage that I talk about above make sense or is it best to spread that mileage over an additional run for example? Ryan Edited by Steve- 2010-01-05 5:54 PM |
| 2010-01-05 8:09 PM in reply to: #2559007 |
Champion 7163 Verona WI--Ironman Bike Country! | Subject: RE: Steve-'s Distance Endurance Group - CLOSED Hi All I believe Steve mentioned Dr Seebohar a while back. He is an expert in endurance nutrition. I came across an upcoming interview with him that I thought a few people might be interested in attending. Here are the details: Dr. Bob Seebohar is appearing on this Wednesday's call at the Rock Star Triathlete Academy and HE'S ALL YOURS to grill for a full hour with your most important triathlon nutrition questions. This guy is the author of books like: "Metabolic Efficiency Training" and "Nutrition Periodization for Endurance Athletes". In other words, he knows his stuff. Your unique chance to get free triathlon nutrition advice from Dr. We've got limited space in this free teleseminar, and if you want be schooled by the Yoda of triathlon nutrition, you're not going to want to miss this call! Suzy Edited by SSMinnow 2010-01-06 5:51 AM |
| 2010-01-06 10:19 AM in reply to: #2596503 |
Master 1467 Small Town | Subject: RE: Steve-'s Distance Endurance Group - CLOSED SSMinnow - 2010-01-05 9:09 PM Dr Seebohar I'm working today, but hope to be in on this one tonight! Edited by JHagerman 2010-01-06 10:20 AM |
| 2010-01-06 10:30 AM in reply to: #2597598 |
Elite 3498 Chicago | Subject: RE: Steve-'s Distance Endurance Group - CLOSED JHagerman - 2010-01-06 10:19 AM SSMinnow - 2010-01-05 9:09 PM Dr Seebohar I'm working today, but hope to be in on this one tonight! yeah, hopefully there's no fires. |
| 2010-01-06 10:33 AM in reply to: #2597649 |
Master 1467 Small Town | Subject: RE: Steve-'s Distance Endurance Group - CLOSED Steve- - 2010-01-06 11:30 AM JHagerman - 2010-01-06 10:19 AM SSMinnow - 2010-01-05 9:09 PM Dr Seebohar I'm working today, but hope to be in on this one tonight! yeah, hopefully there's no fires. I never wish for Bad Things to happen to anyone, but I hope that I'm working when those things do happen. However, today, I'm still sore... I am hoping for an easy day Anyone have exciting plans for the weekend? |
| 2010-01-06 12:50 PM in reply to: #2559007 |
Veteran 487 McFarland, WI | Subject: RE: Steve-'s Distance Endurance Group - CLOSED How did we get way down here? Ummm, I'm not on the list for 2010 goals. 1. Complete first marathon in 4:30 or less. 2. Improve sprint triathlon PR by 10'. 3. Complete first Olympic distance tri (no idea on a time goal). 4. Stretch goal-break 2 hours for the half marathon distance. Question: Not big on using technology for bike training (i.e. PT, etc.). I do use a HR monitor. Can you get good results just using a HR monitor for biking? |
| 2010-01-06 1:15 PM in reply to: #2598115 |
Elite 3498 Chicago | Subject: RE: Steve-'s Distance Endurance Group - CLOSED retiretotri - 2010-01-06 12:50 PM How did we get way down here? Ummm, I'm not on the list for 2010 goals. 1. Complete first marathon in 4:30 or less. 2. Improve sprint triathlon PR by 10'. 3. Complete first Olympic distance tri (no idea on a time goal). 4. Stretch goal-break 2 hours for the half marathon distance. Question: Not big on using technology for bike training (i.e. PT, etc.). I do use a HR monitor. Can you get good results just using a HR monitor for biking? Great to hear from you and learn your goals! Yes, you can get good results using an HR monitor with cycling and RPE. Power just adds another measure in which to triangulate your effort by using it in conjunction with RPE and HR. |
| 2010-01-06 3:32 PM in reply to: #2598115 |
Veteran 201 Winter Park, Florida | Subject: RE: Steve-'s Distance Endurance Group - CLOSED Lori, Thanks for letting us know your goals for this year. That's quite the list. I hope we can help you along the way. Get after it girl! eddie |
| 2010-01-06 7:30 PM in reply to: #2559007 |
Champion 7163 Verona WI--Ironman Bike Country! | Subject: RE: Steve-'s Distance Endurance Group - CLOSED Can I share what finally arrived? It only took a year of looking to find a company that could build one small enough...hope to be riding it by February 1st!  |
| 2010-01-06 7:53 PM in reply to: #2599097 |
Elite 3498 Chicago | Subject: RE: Steve-'s Distance Endurance Group - CLOSED are jokes welcome? SSMinnow - 2010-01-06 7:30 PM Can I share what finally arrived? It only took a year of looking to find a company that could build one small enough...hope to be riding it by February 1st! |
| 2010-01-06 8:04 PM in reply to: #2559007 |
| Extreme Veteran 320 Chelsea, MI | Subject: RE: Steve-'s Distance Endurance Group - CLOSED Wow, and I thought my wife's 47cm bike was small. |
| 2010-01-06 8:36 PM in reply to: #2599151 |
Champion 7163 Verona WI--Ironman Bike Country! | Subject: RE: Steve-'s Distance Endurance Group - CLOSED Sure, let them rip. I can handle anything you dish out Steve- - 2010-01-06 7:53 PM are jokes welcome? SSMinnow - 2010-01-06 7:30 PM Can I share what finally arrived? It only took a year of looking to find a company that could build one small enough...hope to be riding it by February 1st! |
| 2010-01-06 8:47 PM in reply to: #2599248 |
Elite 3498 Chicago | Subject: RE: Steve-'s Distance Endurance Group - CLOSED ha ha ha. i was being somewhat facetious, but could you at least post another photo with a dollar bill stood up next to it so we can get a sense of scale. This is so cute...it reminds me of my little guy's matchbox cars. SSMinnow - 2010-01-06 8:36 PM Sure, let them rip. I can handle anything you dish out Steve- - 2010-01-06 7:53 PM are jokes welcome? SSMinnow - 2010-01-06 7:30 PM Can I share what finally arrived? It only took a year of looking to find a company that could build one small enough...hope to be riding it by February 1st! |
| 2010-01-06 8:52 PM in reply to: #2559007 |
Elite 3072 san francisco | Subject: RE: Steve-'s Distance Endurance Group - CLOSED It'll look like this only in RED! (kimsguru_opt.jpg) Attachments ---------------- kimsguru_opt.jpg (29KB - 18 downloads) |
| 2010-01-06 9:21 PM in reply to: #2589960 |
New user 15 Boston, MA | Subject: RE: Steve-'s Distance Endurance Group - CLOSED Here's mine reposted to add to the list. 1. Start eating more like an athlete than a college student. 2. Start making regular Top 3 AG finishes in road races. 3. Have at least one Top 3 AG finish in a triathlon. 4. Finish Top 5 AG in Timberman HIM. 5. Qualify for Boston (more of a next year and a half goal). 6. Take care of my injuries before they get cuh-razy painful. I did really well with this this past year, but if I don't make it a goal every year, it won't happen. 7. Break 2:00/100yd in the swim. Rachelle |
| 2010-01-06 9:26 PM in reply to: #2599287 |
Champion 7163 Verona WI--Ironman Bike Country! | Subject: RE: Steve-'s Distance Endurance Group - CLOSED kt65 - 2010-01-06 8:52 PM It'll look like this only in RED! Thanks Kim. I can always count on my twin to stick up for me....and no I cannot post a dollar next to it...Paco took it for the next part of the process. It will look much LARGER with the 650cc wheels. |
| 2010-01-06 9:32 PM in reply to: #2599097 |
New user 15 Boston, MA | Subject: RE: Steve-'s Distance Endurance Group - CLOSED Being 5'4" myself, I also have an itsy bitsy bike, so no worries. SSMinnow - 2010-01-06 8:30 PM Can I share what finally arrived? It only took a year of looking to find a company that could build one small enough...hope to be riding it by February 1st! |
| 2010-01-07 7:04 AM in reply to: #2559007 |
Master 7712 Orlando | Subject: RE: Steve-'s Distance Endurance Group - CLOSED Like the rest of the country, Florida has been having crazy cold (at least for us) weather for the past week. I must say that I have a new respect for those of you who routinely work out in freezing weather. With layering, I've been able to keep myself warm enough to avoid listening to the little voice in my head that tells me I should stay in my nice warm bed and leave running to another day! However, I have not been able to figure out how to keep my toes from freezing. Do any of you cold weather people have any tricks or products that you'd like to share?Thanks,Ann-Marie |
| 2010-01-07 7:56 AM in reply to: #2599274 |
Expert 798 Kewaunee, WI | Subject: RE: Steve-'s Distance Endurance Group - CLOSED Steve - you crack me up!! Seriously. Congrats on the bike Suzy. I am sure you will love it!!! I really like the color. I can't wait to see it, in all of its glory!! Steve- - 2010-01-06 8:47 PM ha ha ha. i was being somewhat facetious, but could you at least post another photo with a dollar bill stood up next to it so we can get a sense of scale. This is so cute...it reminds me of my little guy's matchbox cars. SSMinnow - 2010-01-06 8:36 PM Sure, let them rip. I can handle anything you dish out Steve- - 2010-01-06 7:53 PM are jokes welcome? SSMinnow - 2010-01-06 7:30 PM Can I share what finally arrived? It only took a year of looking to find a company that could build one small enough...hope to be riding it by February 1st! |
| 2010-01-07 8:54 AM in reply to: #2599665 |
Champion 7163 Verona WI--Ironman Bike Country! | Subject: RE: Steve-'s Distance Endurance Group - CLOSED amd723 - 2010-01-07 7:04 AM Like the rest of the country, Florida has been having crazy cold (at least for us) weather for the past week. I must say that I have a new respect for those of you who routinely work out in freezing weather. With layering, I've been able to keep myself warm enough to avoid listening to the little voice in my head that tells me I should stay in my nice warm bed and leave running to another day! However, I have not been able to figure out how to keep my toes from freezing. Do any of you cold weather people have any tricks or products that you'd like to share?Thanks,Ann-Marie My toes are usually cold for about the first 10 minutes, but then they warm up the farther I go. I wear wool blend socks in the winter. I also start out into the wind so that when I get sweaty it is to my back (assuming you are doing an out and back course). While I don't think you need this in Florida, my all time favorite winter running wear is the UnderArmour Mask. I have used it for -30WC runs and my head and face have stayed warm. My biggest issue is always my hands. I wear liners and mittens and once I sweat, I'm frozen solid. Never can last more than 90 minutes is sub zero temp. Suzy |
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