ZzzzzzZombies Team Thread (Page 9)

Way to go zzZombies!!  You all are great!!  Keep up the good work we're almost there.

JHagerman - niiiiice on the 300 mile mark, congrats!

MDHillSlug - 2 in AG is awesome!!!!!  way to beat out that lady at the end, you rock!

Lisa_B & pole_dancer- Holy moly way to shoot right past the goal.

1for1 - Get better!!! Being sick stinks.

Sprint_DA, HammorOZ, ChicagoMan, dimplespoo, joebowler, Bp74 & kenj - right on target keep up the good work

JoshR - Ok I can see how maybe school would come first.  Run when you can, helps to clear the mind and reduce stress, good for school work (or something like that)

You're not doing bad at all, either.  So good work to you as well.

Way to go yourself!!! Keep up the great work!

Ok,  I have another question, so I am working on building up to running entire 30 min.  For example my plan indicated I was to walk for 14min and run for 16min, and I have this broken up into 3 and 4 min groups ex. 3 min run 3 min walk.  Question is, should I not worry to much about pace at this time and just work on building up to all running or should/can I make some of those run intervals faster than others?  Trying to get my knee to cooperate, and am wondering what would be best.

Thanks all,

Go zzombies!!!

IMHO - if you are just building to running without walking you want to run in Z1 most of the time.  You must build a base before you can build speed.  The slower you go the easier it easy to continue for longer periods of time.  Do you wear a HR monitor?  Do you know what your HR zones are?

 I just checked your logs and looks like you're trying to build to a 5K.  You can find a BT plan that is beginner and will get you to your goal.  Or you can most likely check a running site like runners world and find a 5K plan.  Take the guess work out of it.  Have you picked an actual race yet so you have a goal with a date in mind?

Good luck - you can do it!

Dont worry about pace , you are just running for time .  Try 3 run 3 walk and  later try reducing the walk interval  time so its 4 run and 2 walk  and then 5 run and 1 walk .   Then you could go  6 min run 1 min walk .   Jump on your  bike and  add 15-30 min  right after run/walking  to help build up your endurance without being too hard on your knees.  

Yeah, I'm working from a plan on this site, the couch to sprint plan (very slow one).  It has me running first, basically building up to running for full 30min.  Then I will be adding in the biking end of dec. and building up that base along with running then swimming etc.  (although that brings up another question could I slowly start adding in the biking now or does that go against the 10% rule)  Back to the running, this is where I'm getting the 14/16 min walk/run ratio and now this week it will be 12/18 min walk/run, but it didn't say anything about pace.  So right now I'm about 4 mph walking and 5.5-6 mph running (getting these #'s from treadmil).  I'm doing ok with this now, should I keep to this pace or change it as the run mins go up.  OR, is this just something I'm going to have to wait and listen to what my knees tell me.

As to a race, I'm going to do the Sunburst end of may (by Notre Dame university)  we live near and LOTS of our friends and huubys co-workers do this race.  I'm still trying to figure out what tris I should shoot for next summer.  I have a bunch listed on my log just because those are some I've found that are near me and didn't want to forget about them when it comes time to sign up. 

Thanks for the help!

Keep the pace the same as you  are  adding  more volume /distance .  5.5 / 6 mph  is excellent .  

Just be consistent and follow the plan .  You could add a short amount of time on the bike especially if its a gym bike.  Its very low impact and great to warm up or cool down .

Set the program to manual and keep the resistance low and spin at 90 .  

You would benefit from using a HR monitor as it will give you feedback on how you are doing.  

I do have a HRM very basic polar just shows HR, but I think it needs a new battery either that or my HR gets up to 229 and above at points (don't think so, as I can still carry on conversation)  usually when running(at 5.5-6) is at 164-174 when walking(at 4) about 125-135.  Not sure what my "zones" would be. 

As to adding in the bike, would getting a trainer be same as biking at the gym?  Ask this because as with treadmill I am able to do this at home and still keep an eye on my two little girls.  Have been looking on craigslist and about 2 hr east or west can find ones for about $75-125 for cyclops ones.

Edit to add:  You're right Elvis is a good joke

Edit again to add: If at home on the trainer how do you figure/know how fast should be going and in what gear etc.  Totally new at all this so sorry if this is a dumb question.  I have a mountain bike, would a trainer even work with that?

A trainer at home is probably better than an exercise bike at the gym as it is more time on your bike, which is going to fit you better than a bike at the gym.

Have read on other threads that it is a good idea to get a bike fit, am guessing that this also applies to a mountain bike if thats what you have?

The only concern I would have with the trainer and a mountain bike would be changing the rear tire.  You should be able to find a road tire that fits your bike at your local bike shop that would be more appropriate.  Otherwise I agree that the trainer is a better situation than the gym bike.  I have a cyclops fluid 2 and have a couple of good winters on it trouble free.

 As far as the gear, same as the running.  Work at a pace that makes you work, but not beyond conversational pace until you get some time in the saddle.  Then I would add in some "spin ups".  30 second efforts where you push the cadence up and then recover for 3 or 4 minutes.  3 or 4 of these per workout to start. 

7 miles this morning! I did some mile repeats on the treadmill !

It snowed here last night and it stuck! Yuck!!!!   But it is supposed to be a bit nicer the next few days.

Great job on the run - you should have done it in the snow .

I got in 4.85 this morning.  Did some speed work too.  Ran with a friend I had not seen in a while which was nice.  Weather was a perfect 47 degrees!

Just went to update the spreadsheet with my run this morning and my distances were completely screwed up and my goal had changed from 40 to 50 (I never changed my goal).  So, either we're not being careful and changing each others or someone from another team is messing with us.  I suggest everyone go to the spreadsheet today and make sure yours in right.  Report back here so we can see what's up.

I fixed mine and hope it stays that way!

I checked the spreadsheet and mine was still correct. Thanks for bringing that up. Did 1.5 miles yesterday (more than the called for 1 mile) and will try to do 2 today. It is pouring rain and cold (in the low 50s) so I might have to be on the TM.

Have a great one zzzzombies.

Spreedsheets good for me too, and added another 3.7 ye ha.

Go Zombies.