Consistency Equals Success (Page 22)

Adding 5x400 swim with some sprints at the end as well as 50 minutes on the trainer. Planned on riding for an hour but I ended up with a flat tire. I think my last tire plug didnt do the trick...

Gabe 14 20:38:05
Mitch 15 16:31:46
Jackie 13 17:37:21
Jim 12 14:05:01
Barry 10 09:00:36
Dennis 09 12:06:00
Mark Z 06 09:25:00
Lisa 05 04:59:54
Mark H 05 04:06:00
Brian 04 03:38:00

30:06 OWS. Two days of storms made some really cold water. I messed up and left my swimsuit in the shower it was still soaked. Nothing like putting on a cold wet suit and it is impossible to put a wet suit. So I swam commando tonight.

Gabe 14 20:38:05
Mitch 15 16:31:46
Jackie 13 17:37:21
Jim 12 14:35:07
Barry 10 09:00:36
Dennis 09 12:06:00
Mark Z 06 09:25:00
Lisa 05 04:59:54
Mark H 05 04:06:00
Brian 04 03:38:00

[Hour run this morning (5x1000 @ 5k/10k pace). What neat is that I'm following the same running plan as last year and I can go back and compare key workouts like today to last year. Below is a chart comparing today versus one year ago. It's neat to see theimprovement in pace vs. HR. I'm a data hound so this is really neat for me.

Has a similar cramp in similar location as I did a few weeks ago. I think I determined its due to a short bridge over a stream that is steep. Ithink running down the bridge is causing my quads to cramp when I'm doing a hard effort. I walked it out and did 2 more intervals after the cramp. feels fine now.

Edited by trisuppo 2014-07-16 9:24 AM

Mitch- its great to see your progress, I like that you can show numbers proving that "consistency equals success." My computer wouldn't let me copy your chart. I remember you being injured last year, if not then feel free to correct me. Where does this fall in relation to your injury. I ask being the big book of endurance training equate a higher heart rate with having an injury or illness.

Adding my first gym brick workout from yesterday, 30' on the spin bike followed by a 30' run.

Gabe 14 20:38:05
Mitch 15 16:31:46
Jackie 13 17:37:21
Jim 12 14:35:07
Barry 10 09:00:36
Dennis 10 13:01:00
Mark Z 06 09:25:00
Lisa 05 04:59:54
Mark H 05 04:06:00
Brian 04 03:38:00

I was actually pretty healthy last year at this point. In 2012 I had a stress fracture around this time (finished racing Dexter HM and went to doctor next day and was diagnosed with three stress fractures in lower legs...ouch). Anyway, I rested and rehabbed the rest of 2012 - used the Pfitzinger stress fracture recovery plan to start running again. Then I used a lot of the Maffetone philosophies to develop my aerobic base. I raced a HM in spring of 2013 and really messed up my nutrition and had a bad race. Trained solely for running the summer of 2013 and end result was a shattering of my previous PR in the HM distance when I did the Detroit HM in Oct. I took some time off of diligent running and focused on cycling. As I've been getting back into a running routine I've noticed that my engine is just bigger. Short distance speed is clearly faster.

Where I struggle is that given the training in all 3 sports my legs always feel fatigued. I'm frequently trying to be smart about when to push on a key workout and when to maybe take it a bit easier. However, I do think that is something one develops after a few years in endurance training. The ability to listen to your body is key and the knowledge that its not all about training but that sleep, stress, nutrition, etc. all play a key part in your fitness progress and development.

Also, adding in a run last night with my 11 year old daughter.

Gabe 14 20:38:05
Mitch 15 17:00:13
Jackie 13 17:37:21
Jim 12 14:35:07
Barry 10 09:00:36
Dennis 10 13:01:00
Mark Z 06 09:25:00
Lisa 05 04:59:54
Mark H 05 04:06:00
Brian 04 03:38:00

Edited by trisuppo 2014-07-17 9:25 AM

7.6 mile runch at 1:11:30

Gabe 14 20:38:05
Mitch 15 17:00:13
Jackie 13 17:37:21
Jim 13 15:46:37
Barry 10 09:00:36
Dennis 10 13:01:00
Mark Z 06 09:25:00
Lisa 05 04:59:54
Mark H 05 04:06:00
Brian 04 03:38:00

I didn't get my ride in that i wanted but managed to get creative and run while my 4 year old rode around the park where my 11 year old had a softball game. 2.5 easy miles with her and then the third fastest mile I've run to date without her.

Gabe 16 23:10:05
Mitch 16 17:33:44
Jackie 13 17:37:21
Jim 13 15:46:37
Barry 10 09:00:36
Dennis 10 13:01:00
Mark Z 06 09:25:00
Lisa 05 04:59:54
Mark H 05 04:06:00
Brian 04 03:38:00

Gabe 16 23:10:05
Mitch 16 17:33:44
Jackie 15 20:08:16
Jim 13 15:46:37
Barry 10 09:00:36
Dennis 10 13:01:00
Mark Z 06 09:25:00
Lisa 05 04:59:54
Mark H 05 04:06:00
Brian 04 03:38:00

Mitch, great progress. I'm learning about cramping and nutrition. Coach recommends 600-1200 mg sodium/hour, 200-400 mg potassium and 20-32 oz liquid (less on run than bike). I have never done that much, but it's working for me!

Breakthough workout today. Time Trial Power Test with new power meter (guess I'm geeky now). For 20 minutes of no drafting just me I held 17.1 MPH on my road bike. My race pace on my tri-bike has never been more than 16.5 MPH when everything is perfect. I also did 200W average power. My coach is going to have to explain that to me ;-)

Just had to tell someone who might just get excited with me!

Adding 5 mile 35' run.

Gabe 16 23:10:05
Mitch 16 17:33:44
Jackie 15 20:08:16
Jim 13 15:46:37
Barry 10 09:00:36
Dennis 10 13:01:00
Mark Z 06 09:25:00
Lisa 05 04:59:54
Mark H 05 04:06:00
Brian 05 04:13:00

jackie -

Great job! Those 20' tests can really hurt. I think I saw that you did it outside. I've never had the opportunity to do one outside - I'm envious! I'm always in my basement with a fan blowing in my face suffering for 20'.

I do use GU electrolyte tablets on a lot of my workouts. I find that my recovery is better when I do.

1 hr+ on the drainer this morning (Long interval at ~ HIM power) and swim at lunch

Gabe 16 23:10:05
Mitch 17 19:09:32
Jackie 15 20:08:16
Jim 13 15:46:37
Barry 10 09:00:36
Dennis 10 13:01:00
Mark Z 06 09:25:00
Lisa 05 04:59:54
Mark H 05 04:06:00
Brian 05 04:13:00


Edited by trisuppo 2014-07-18 12:24 PM

37:02 OWS

Gabe 16 23:10:05
Mitch 17 19:09:32
Jackie 15 20:08:16
Jim 14 16:23:39
Barry 10 09:00:36
Dennis 10 13:01:00
Mark Z 06 09:25:00
Lisa 05 04:59:54
Mark H 05 04:06:00
Brian 05 04:13:00

http://www.lifesportcoaching.com/tips_article.php?id=247

Thought everyone might benefit from this article on nutrition..

Gabe 16 23:10:05
Mitch 17 19:09:32
Jackie 15 21:26:44
Jim 14 16:23:39
Barry 10 09:00:36
Dennis 10 13:01:00
Mark Z 06 09:25:00
Lisa 05 04:59:54
Mark H 05 04:06:00
Brian 05 04:13:00

5k Parkrun this morning (warm up run and race itself) and 30min bike commuting.

Gabe 16 23:10:05
Mitch 17 19:09:32
Jackie 15 21:26:44
Jim 14 16:23:39
Barry 10 09:00:36
Dennis 10 13:01:00
Mark Z 07 10:25:00
Lisa 05 04:59:54
Mark H 05 04:06:00
Brian 05 04:13:00

Edited by markz 2014-07-19 2:09 AM

2 hours 20 minutes on the drainer (2 50' intervals at HIM power level)

Gabe 16 23:10:05
Mitch 18 21:29:33
Jackie 15 21:26:44
Jim 14 16:23:39
Barry 10 09:00:36
Dennis 10 13:01:00
Mark Z 07 10:25:00
Lisa 05 04:59:54
Mark H 05 04:06:00
Brian 05 04:13:00

Gabe 16 23:10:05
Mitch 18 21:29:33
Jackie 16 24:47:01
Jim 14 16:23:39
Barry 10 09:00:36
Dennis 10 13:01:00
Mark Z 07 10:25:00
Lisa 05 04:59:54
Mark H 05 04:06:00
Brian 05 04:13:00

Ultragen, best recovery stuff hands down! Try it, you will not regret it. I've been a cappuccino fiend, but I'm getting fruit punch tomorrow.

Run Bike Brick 19:24 run 2:05:19 on the bike

Gabe 16 23:10:05
Mitch 18 21:29:33
Jackie 16 24:47:01
Jim 15 18:49:22
Barry 10 09:00:36
Dennis 10 13:01:00
Mark Z 07 10:25:00
Lisa 05 04:59:54
Mark H 05 04:06:00
Brian 05 04:13:00

Catching up on updating the challenge, including Saturdays long ride and Sundays long run.


Gabe 16 23:10:05
Mitch 18 21:29:33
Jackie 16 24:47:01
Jim 15 18:49:22
Barry 10 09:00:36
Dennis 14 16:31:00
Mark Z 07 10:25:00
Lisa 05 04:59:54
Mark H 05 04:06:00
Brian 05 04:13:00

Gabe 16 23:10:05
Mitch 18 21:29:33
Jackie 17 26:08:03
Jim 15 18:49:22
Barry 10 09:00:36
Dennis 14 16:31:00
Mark Z 07 10:25:00
Lisa 05 04:59:54
Mark H 05 04:06:00
Brian 05 04:13:00

I thought today was going to get scrubbed last night when my neighbor called and told me her husband broke his hip and they were stranded about 3 hours North of here. They spend July living on their sailboat. in the upper Great Lakes. He was riding his bike to dinner when he crashed and broke his hip. After the wreck he got up finished the 5 mile ride had dinner and rode back (He's 71 and a tough Guy). The next day his wife convinced him to go to urgent care and the X-Ray showed a broken hip. The port they were in had no long term slips, so they sailed 9 hours to Mackinaw. They couldn't get a rental car because it is the Chicago to Mackinaw sailboat race weekend. They called me to see if they could hire one of my daughters to come and get them, so he could see his MD. I volunteered to drive them home. So my wife and I drove up to Mackinaw when they made the trip. On the island I convinced my wife to rent a tandem bike and rode for 35 minutes for 6 miles. I think I could have made it around the island if the tourists didn't ride their bikes the way they walk, with that long off vacant stare, usually reserved for soldier with ptsd and people shopping in malls. You know the one where they are looking at something 1000 miles off and right through whatever store they are going through.
Anyways, 35 minutes on the bike.

Gabe 16 23:10:05
Mitch 18 21:29:33
Jackie 16 24:47:01
Jim 16 19:24:22
Barry 10 09:00:36
Dennis 14 16:31:00
Mark Z 07 10:25:00
Lisa 05 04:59:54
Mark H 05 04:06:00
Brian 05 04:13:00

Realized I'm way behind on checking in but will update my stats later. However, I'm still elated from finishing a relay with our six-person ultra team yesterday. 190 miles from Canon City to Crested Butte in Colorado, including the climb to 12,000 feet over Cottonwood Pass in the middle of the night. Thankfully, I didn't end up being one of the three who faced the major climb to the top. One of our runners climbed 1800 feet in about 6 miles. We finished in a little over 33 hours. My contribution was 36 miles, with about 21 on Friday and another 15 on Saturday. It was awesome.

Wow, what a story! Old sailors can be tough...

I've been really slack for the last few weeks due partly to the nagging cold and my 'rule' that it's good sometimes not to do anything at all. This constant discipline of regular workouts, while a good thing, can be tiring and I like to have some time when I don't need to even think about it.
Today I did a pure serious trail run, up and down all the way, rocks, roots, sand, the works. Love it, but my legs were tired after an hour.

Gabe 16 23:10:05
Mitch 18 21:29:33
Jackie 16 24:47:01
Jim 16 19:24:22
Barry 10 09:00:36
Dennis 14 16:31:00
Mark Z 08 11:25:00
Lisa 05 04:59:54
Mark H 05 04:06:00
Brian 05 04:13:00