MOMO - (CLOSED) IN TRAINING MODE (Page 16)

Great race bro..

Great job! Always nice to get hardware

You may want to check out the Hal Higdon website.  Lots of free run training programs. 

www.halhigdon.com

Ok, Triathletes.. The spring mentor session is done.. but we can continue if you would like..

we can with training questions, go over maintenance stuff, weight training maybe.. and what to do over the winter months..

Let me know what you want to do.. the next mentor session starts in mid december..

Its been fun..

I want to know which BT plan to follow for the winter that would suit me for my upcoming races, esp. Shamrock half mary. I am leaning more towards doing an HIM next season.

i haven't forgotten about you.. i dont have internet in hotel room.. cant upload to work computers.. i will send you the training schedule as soon as possible.

as for the shamrock. start the training program i send you.. do the distance series.. races that lead up to the shamrock (www.tidewaterstriders.com) its three races... one in december, one in january, and one in feb.. can't remember distances they are 3 to 4 weeks apart..

as for HIM training. either do a balanced plan or find the plan that focuses on your weakness.. The thing about HIM training is volume. So most workout will say workout for 30 min.. and example will be.. ride 72 minutes and run 40 mins.

I forgot that you were still out of town. I am registered for Wicked (October), Virginia is for Lovers (February), and Shamrock Mary (March). I think that cyclocross winter challenge is in December. I just need to make sure that I have events to make training go by faster. I got to check out those Tidewaterstrider races. I know about the 10K Turkey Trot at Mt. Trashmore.

the distance series schedule
jan 9 is 10K
jan 30 is 15K
Feb 20 is 20K

perfect for doing the shamrock.. if you look at progression.. each race is on a sat.. so it could be your long run..

cyclocross sounds fun.. different type of riding.. will help with bike control. the turkey trot is a great race too.. justification for face stuffing. lol

Hey All,

Hope all is well this month.. With training.. from looking at logs, you all are training well.. some people are dealing with injuries..

Burt is going to do his first HIM, this weekend.. so lets wish him well..

Hi gang - Just a quick note to give you a little update.  I've been in rehab now for three weeks and they have officially run out of stuff for me to do.  I met with my cardiologist yesterday and to quote him my recovery has been phenomenal.  There isn't any measurable damage to my heart my ejection fraction is at the high end of the spectrum for someone who hadn't had a heart attack and I am cleared for all regular activities as of Oct. 1.  I'm going to stick with the rehab for now even though it's driving me nuts so don't look for a huge number jump from me just yet.....

Have a great race Burt....and anyone else hitting it this weekend!

 

Edited by kerux 2009-09-25 8:32 AM

That's great news. Welcome back..

Hey Mo,
I have swelling in my subtalar sinus. I have no idea how I injured myself this time.
Good news is that one more week of no running. Doc has me in an ankle brace to limit inversion and eversion so the swelling/pain can go away.
I can resume biking, which is great to break up the swimming. Will start deep water running sometime this week.

hey monica..
will you be ok for wicked? hows your ankle strength and flexibility?

take it easy..

I think that I will be alright by Wicked; most likely wearing the brace. My ankle flexibility/strength is fine; it just hurts when I do some movements right now. The ankle already feels lots better just with the brace for one day.

Hope everyone had a good training month in sept....

Lets see them...


September's totals:
Bike: 1h 00m
Run: 9h 54m 56s - 62.74 Mi
Swim: 1h 19m - 2700 Yd

i was out of the country.. all i had was the dreadmill..

We have some racers this month..

wisewilma, monicamm68, tnguyen1, olliedawg, and rungirlrun.. me too..

thanks for all the support on my HIM....no speed records set but i had a great race! Major congrat's to Mike on his quick recovery..incredible. Sorry Monica has dead bugs : )  hope you're recovery is going well!

September's totals:
Bike:	17h 33m 57s  - 270 Mi
Run:	15h 10m 10s  - 92.14 Mi
Swim:	13h 56m 20s  - 35812 Yd
Sailing:	7h 00m
Stretching:	4h 35m
Walking:	3h 00m
Yard Work:	2h 00m

Ankle is getting better. Running can start on Tuesday

Go Monica!

yea.. go get it.. are you going to do the distance series... good training races... also help with the long runs.

I'm thinking about it; need $$$

September's totals:
Bike:	17h 18m 58s  - 230.53 Mi
Run:	5h 41m 59s  - 26.02 Mi
Swim:	13h 00m  - 26350 Yd
Strength:	2h 58m
Spinning Class:	2h 20m
Stretching:	30m 03s
Yoga:	1h 00m

Oops, here are my numbers. Hope everyone is doing well! Welcome back Mo!

Hey Mo,
I tried to do an LT field test for running today and I just am not up to running hard for 30'. Is there another way to get training zones besides the 220-age, which I don't think is all that accurate?

220-age * percent effort.. has always been a guideline. until you know your LT, VO2 and CO2 max.. it will never be accurate.

i guess you can look at RPE (rate of perceived exertion) to your HR. set up some intervals.. after 5min wu, first find where you can cruise all day.. call that 50% look at HR, graudally increase effort, and watch HR.. id say try 5 to 10 min intervals.. This is dynamic.. i will change