Consistency Equals Success (Page 44)

55:06 runch

Dennis 9 13:16:00
Jackie 8 13:05:27
Sam 7 7:50:00
Jim 8 07:06:53
Gabe 8 10:38:07
Mark Z 6 6:57:00
Mitch 5 04:06:13
Joe 8: 7:23:23

So I have my HM on Sunday, October 19th. After that I'm going to to visit some family out west and do some real cycling climbs (Mt. Diablo and Mt. Tam in the Bay Area). Probably 3 good mornings of hard cycling. I'm renting a nice road bike so that should be fun. I'll have a week of nothing planned after that except for halloween on a Friday night (excuse to drink a bit too much). Beginning Nov. 3rd or 10th (I haven't decided which date I want to begin) I'll start an outseason training program.

I'm utilizing the swim and strength portion of the 7 to 10 hour plan on BT. For thebike I am going to follow a Trainerroad plan (looking at their Sweet Spot Intermediate Builds 1 and 2 - http://support.trainerroad.com/hc/en-us/articles/202031770-Base-Swe... ). On running I think I need to refocus and get back to more regular running. I plan on slowing down my runs again and trying to structure a modified BarryP plan consisting of 5 days of running but with lower volumes.

I have my logs updated for the first couple of months. I definitely don't think it will be an easy winter. I feel like I did not have the fitness base to really handle the HIM plan that I attempted this year. Obviously swimming needs to be a focus. I also think there are improvements I can make on my overall body strength thus the desire to add in some strength training.

What is everyone else thinking for the winter? If last winter is is repeated almost all of my workouts will be in the basement on the drainer or dreadmill.

This afternoon...ride pulling my 4 year old in the wee Hoo...tried to KOM a Strava segment (failed).

Dennis 9 13:16:00
Jackie 8 13:05:27
Sam 7 7:50:00
Jim 8 07:06:53
Gabe 8 10:38:07
Mark Z 6 6:57:00
Mitch 6 04:40:21
Joe 8: 7:23:23


Edited by trisuppo 2014-10-10 8:51 PM

Dennis 9 13:16:00
Jackie 9 14:02:29
Sam 7 7:50:00
Jim 8 07:06:53
Gabe 8 10:38:07
Mark Z 6 6:57:00
Mitch 6 04:40:21
Joe 8: 7:23:23

Swam at a new place tonight. Pool was 84, too hot for lap swimming. It was still a decent swim for me. But, I sat in the hot tub afterwards, then the sauna, then the steam room. That totally helped my muscle soreness!

Kona is tomorrow !!!!

40min bike and 30min run today.

Dennis 9 13:16:00
Jackie 9 14:02:29
Sam 7 7:50:00
Jim 8 07:06:53
Gabe 8 10:38:07
Mark Z 7 8:07:00
Mitch 6 04:40:21
Joe 8: 7:23:23

Jackie, I will be following Kona, one of my friends Bomber Hutchinson from the running club actually qualified for it at the age of 63!

After the first week of increasing my workouts in time and distance I am already feeling the effects.....I was asleep in the recliner by 7:30PM on a Friday night. Here we go again!

Adding yesterdays 1hr+ swim session, and core workout.

Dennis 10 14:48:00
Jackie 9 14:02:29
Sam 7 7:50:00
Jim 8 07:06:53
Gabe 8 10:38:07
Mark Z 7 8:07:00
Mitch 6 04:40:21
Joe 8: 7:23:23

Dennis 10 14:48:00
Jackie 10 16:30:33
Sam 7 7:50:00
Jim 8 07:06:53
Gabe 8 10:38:07
Mark Z 7 8:07:00
Mitch 6 04:40:21
Joe 8: 7:23:23

Dennis, try Ultragen and quit trying to keep up with the old lady ;-)

Finally got a good bike session today


Dennis 10 14:48:00
Jackie 10 16:30:33
Sam 8 10:03:53
Jim 8 07:06:53
Gabe 8 10:38:07
Mark Z 7 8:07:00
Mitch 6 04:40:21
Joe 8: 7:23:23

I would never attempt such a thing Jackie, I know better!! And on that note I am on the sidelines today and it is KILLING me. We had plans to get is a 35 mile ride early before the rain started but I woke up with a killer sinus headache. It's almost 6:00PM and I still in my PJs watching the Live coverage of IM Kona. The wife is keeping me medicated so I'm praying I'll be good for tomorrows long run.

Speaking of long run, you mentioned while back you are using electrolyte tabs. What brand are you using? I'm going to pose a question to the masses on electrolyte replacement in a bit and was wondering what your doing.

I use Salt Stick Plus which have caffeine. I use one per water bottle and open them up and mix with Skratch and CarboPro.

40k bike ride today, then fun on the boat.

Dennis 10 14:48:00
Jackie 10 16:30:33
Sam 8 10:03:53
Jim 8 07:06:53
Gabe 9 14:08:07
Mark Z 8 10:07:00
Mitch 6 04:40:21
Joe 8: 7:23:23

10K race today, The Louisville Trail Run, finished 43rd overall of 221. I was 11th in the 30-39 Men Age Group. 50:21, missed my goal by 21 seconds... Next Time...

Dennis 10 14:48:00
Jackie 10 16:30:33
Sam 9 10:54:14
Jim 8 07:06:53
Gabe 9 14:08:07
Mark Z 8 10:07:00
Mitch 6 04:40:21
Joe 8: 7:23:23

Great job Sam! Missing a goal by only 21 sec is not too shabby.

Dennis 10 14:48:00
Jackie 11 18:17:04
Sam 9 10:54:14
Jim 8 07:06:53
Gabe 9 14:08:07
Mark Z 8 10:07:00
Mitch 6 04:40:21
Joe 8: 7:23:23

It was 91 degrees here when I ran after volunteering at a triathlon starting at 545 am. Not my best run, but I got it done.

Great weekend of hard word for me. 90' drainer on Saturday with a 13.1 m run on Sunday after a late evening of drinking and dancing. It was one of those morning when I woke up feeling like hell, but I needed to get out and clean out the pipes. Haven't run that long in a while and I feel well. Post run was spent meditating for 2.5 hrs. Mentally and emotionally tough, but empowering.


Dennis 10 14:48:00
Jackie 10 16:30:33
Sam 9 10:54:14
Jim 8 07:06:53
Gabe 9 14:08:07
Mark Z 8 10:07:00
Mitch 6 04:40:21
Joe 10 10:58:23

Adding my update back in:

Dennis 10 14:48:00
Jackie 11 18:17:04
Sam 9 10:54:14
Jim 8 07:06:53
Gabe 9 14:08:07
Mark Z 8 10:07:00
Mitch 6 04:40:21
Joe 10 10:58:23

30min swim today.

Dennis 10 14:48:00
Jackie 11 18:17:04
Sam 9 10:54:14
Jim 8 07:06:53
Gabe 9 14:08:07
Mark Z 9 10:37:00
Mitch 6 04:40:21
Joe 10 10:58:23

Adding yesterdays long run(11 Miles@1'40") and this mornings swim(3000m@1'34").


Dennis 12 18:46:00
Jackie 11 18:17:04
Sam 9 10:54:14
Jim 8 07:06:53
Gabe 9 14:08:07
Mark Z 9 10:37:00
Mitch 6 04:40:21
Joe 10 10:58:23

53:49 runch

Dennis 12 18:46:00
Jackie 11 18:17:04
Sam 9 10:54:14
Jim 9 08:00:42
Gabe 9 14:08:07
Mark Z 9 10:37:00
Mitch 6 04:40:21
Joe 10 10:58:23

Updating for the weekend.

I thought I would earn a point running a 5k with my 12 year old and her friends on Saturday. It was a Halloween themed run called Run Scream Run. My daughter and her friends all wore costumes. My daughter let me push her pace and she ended up running the race in 00:28:50. I ran the last quarter a bit quicker but didn't get a point for Saturday. She had never run below 30 minutes before.

Yesterday I pulled my 4 year old in our Wee Hoo for about 9 miles at a solid pace. Tonight I hope to get a good trainerroad ride in.

Foot/heel is feeling a lot better. It hurt the first two miles of the 5k on Sat. and over the last two days has started feeling more normal. I'm sure after the HM on Sunday it will be screaming at me.

Dennis 12 18:46:00
Jackie 11 18:17:04
Sam 9 10:54:14
Jim 9 08:00:42
Gabe 9 14:08:07
Mark Z 9 10:37:00
Mitch 8 05:46:00
Joe 10 10:58:23

Dennis 12 18:46:00
Jackie 12 19:14:08
Sam 9 10:54:14
Jim 9 08:00:42
Gabe 9 14:08:07
Mark Z 9 10:37:00
Mitch 8 05:46:00
Joe 10 10:58:23

Joe, glad to see you back and feeling well.

Mitch, big congrats to your daughter, that's awesome. Glad your injury is feeling better.

Moved my easy spin on the bike from tomorrow to today because we have 100% chance of rain tomorrow!

Spend nearly 2 hours at the gym today... Spent almost 30 minutes on the foam roller, before dipping into the pool for a 75 minute swim session.

Dennis 12 18:46:00
Jackie 12 19:14:08
Sam 10 12:09:40
Jim 9 08:00:42
Gabe 9 14:08:07
Mark Z 9 10:37:00
Mitch 8 05:46:00
Joe 10 10:58:23

60' drainer session then 30' yoga/meditation practice.

Dennis 12 18:46:00
Jackie 12 19:14:08
Sam 10 12:09:40
Jim 9 08:00:42
Gabe 9 14:08:07
Mark Z 9 10:37:00
Mitch 8 05:46:00
Joe 11 11:58:23

13k run today.

Dennis 12 18:46:00
Jackie 12 19:14:08
Sam 10 12:09:40
Jim 9 08:00:42
Gabe 9 14:08:07
Mark Z 10 11:56:00
Mitch 8 05:46:00
Joe 11 11:58:23

Edited by markz 2014-10-14 7:09 AM

40' on the drainer last night.

Dennis 12 18:46:00
Jackie 12 19:14:08
Sam 10 12:09:40
Jim 9 08:00:42
Gabe 9 14:08:07
Mark Z 10 11:56:00
Mitch 9 06:26:00
Joe 11 11:58:23