Consistency Equals Success (Page 46)

I went to my weekend races expo this afternoon.

2 things:

1. The Garmin booth didn't have any 920s for sale but the guy manning the booth had one on. He let me handle it and try it on. It has a nice profile, more svelte than the 910 and feels much lighter. Very cool watch. I can't wait for the full DCRainmaker review.

2. There was a running PT guy there doing kinesiology taping. I had him tape my foot for Plantar Fascitis. $5. It felt better immediately. The tape should stay on through my race in sunday. I was skeptical but am starting to believe.

Well done. Embrace your role and lead your buddy home. He will be grateful.

Dennis 15 23:56:00
Jackie 15 24:31:08
Sam 11 14:09:40
Jim 13 11:32:29
Gabe 10 16:18:07
Mark Z 12 14:36:00
Mitch 10 07:08:00
Joe 13 13:43:23
Mark H 8 10:52:00

Mark, I love your signature line ;-)

Dennis, have a blast tomorrow. I hope your friend surprises you. Yeah, that talking smack thing must be a testosterone thing.

Joe, so glad that the meditation is helping, and especially that's it's direct opposite. That is really interesting.

Mitch, you know we are all routing for you. Be smart, trust your training, run negative splits, and don't forget to write your race report.

Tomorrow I'll be traveling to Miami to ride the race course on Sunday with aero wheels. Can't wait!

Hour in the pool, thirty minute recovery, 45 minutes of spin class, today was Angels by sufferfest

Dennis 15 23:56:00
Jackie 15 24:31:08
Sam 12 15:54:40
Jim 13 11:32:29
Gabe 10 16:18:07
Mark Z 12 14:36:00
Mitch 10 07:08:00
Joe 13 13:43:23
Mark H 8 10:52:00

1hr trail run on Friday - foliage is peaking here and it was beautiful.

Anybody check out the new SF video - the Rookie?

Dennis 15 23:56:00
Jackie 15 24:31:08
Sam 12 15:54:40
Jim 13 11:32:29
Gabe 10 16:18:07
Mark Z 12 14:36:00
Mitch 10 07:08:00
Joe 14 14:43:23
Mark H 8 10:52:00

1:30 on the drainer.

Dennis 15 23:56:00
Jackie 15 24:31:08
Sam 12 15:54:40
Jim 14 13:02:29
Gabe 10 16:18:07
Mark Z 12 14:36:00
Mitch 10 07:08:00
Joe 14 14:43:23
Mark H 8 10:52:00

Joe:

Just checked out the profile for SF Rookie in trainerroad...looks like a great 55 min workout. I'll have to download it and give it a whirl.

SF has added a bunch of new content. The treadmill workouts look just awful.. The Half Full video looks brutal.

Gabe and I this year did the Tour of Sufferlandria in February and I gotta say it was just brutal - suffering to a whole knew level. 10 videos in seven consecutive days. There's a couple of doubles sessions that just killl you.

It is a lot of fun with trainnerroad. You need to take the plunge this year. I'm in if healthy.

45' really slow swim. Been to the pool about 4x in the last month.

Dennis 15 23:56:00
Jackie 15 24:31:08
Sam 12 15:54:40
Jim 14 13:02:29
Gabe 10 16:18:07
Mark Z 12 14:36:00
Mitch 10 07:08:00
Joe 15 15:28:23
Mark H 8 10:52:00

I'll join in too. Did you do the tour at 100% of targets or did you dial it back?

How many of the mentor group use trainerroad? I have an account and it's easy to set up teams. You can be in multiple teams. I think there is a BT one and a Slowtwitch one. I'll set up a mentor group team if there's a critical mass that are interested. I will be using trainerroad exclusively this winter.

Set every workout at 100% of FTP, but didn't make some of them. There's a couple of back to backs like the Angels followed by the Hunted where you are hanging on for dear life. No breaks - just brutal. I didn't buy every video as TR has each workout, but I definitely have most of them now. ToS was the only time I left the drainer and had to hurl. I was getting a cold by the end and powered through the final couple of workouts when I probably should not have. I know to many this doesn't sound too appealing, but it's a perverse kind of fun and there's a great philanthropic element with the Phinney Foundation and their fight against Parkinson's disease.

Here's the link from 2014.

http://www.trainerroad.com/tour-of-sufferlandria/joepetto



Edited by JoePetto 2014-10-18 8:37 PM

Joe - very impressive and I agree that it sounds like a perverse kind of fun. My father passed away this year after a long bout with Parkinson's. I didn't realize the the Phinney Foundation was focused on that for their cause. I will definitely being signing up for ToS.

2hr bike ride this morning.

Dennis 15 23:56:00
Jackie 15 24:31:08
Sam 12 15:54:40
Jim 14 13:02:29
Gabe 10 16:18:07
Mark Z 13 16:36:00
Mitch 10 07:08:00
Joe 15 15:28:23
Mark H 8 10:52:00

Long steady ride today. Cut short due to my patch kit being out of Glue... Argh... I want to ride the route to the end, my goal was completing the Strava 130km Challenge...

Dennis 15 23:56:00
Jackie 15 24:31:08
Sam 13 19:34:40
Jim 14 13:02:29
Gabe 10 16:18:07
Mark Z 13 16:36:00
Mitch 10 07:08:00
Joe 15 15:28:23
Mark H 8 10:52:00

Early easy swim


Dennis 15 23:56:00
Jackie 15 24:31:08
Sam 13 20:15:40
Jim 14 13:02:29
Gabe 10 16:18:07
Mark Z 13 16:36:00
Mitch 10 07:08:00
Joe 15 15:28:23
Mark H 8 10:52:00

1:44:16.

Not anywhere near my goal time of <1:38:00.

Random thoughts:

- kinesiology tape helped in day to day pain from plantar fascitis- not so much when running at race pace. Pain started in at mile 2 and got worse through the race.
- weighed myself for first time in a while. 10 pounds heavier than last year on race day. ouch. Body composition has to be a focus this winter.
- lack of real running over last three weeks due to plantar fascitis did not help.
- I ran the first 5 miles in the exact same time as last year. Middle miles is where I slowed. Didn't feel like I could fully drive with my left foot.
- 3rd fastest HM so still not horrible.

I'll get a formal race report done soon.

Nice job Mitch - solid effort. I'm carrying 5 extra pounds and hate it, but it's the fall and I love beer - I'm good with it.

5K with the family. My 10 yr old won her age group (10-14), but short of a PR - she was happy to be sub 26' and thinks she go 24' by Spring. Afterwards, went for another 7 mile run - 400 vertical feet. Next week we have a pumpkin beer 5k which should be a ton of fun. It will be the kids 10th 5K.

Dennis 15 23:56:00
Jackie 15 24:31:08
Sam 13 20:15:40
Jim 14 13:02:29
Gabe 14 23:00:49
Mark Z 13 16:36:00
Mitch 10 07:08:00
Joe 16 17:08:23
Mark H 8 10:52:00

Congrats on the race Mitch, and if you and Joe figure out how to get rid of those last 5 to 10lbs let me know. I’ve NEVER done so much cardio and still maintain the same weight for so long.
Good luck at the NYC Marathon Gabe.

The HM with my buddy didn’t exactly go as planned. Like I mentioned earlier he told me he ran a 10:30min/mile earlier in the week and again the morning of the race. So I told him I would set my Garmin Virtual Racer at a 10:30 pace and would update him as to his progress throughout the race. The first 9 miles he was dead on his 10:30 pace but at mile 10 he hit a wall, HARD! He had to stop and walk for a bit which, was totally strange for me because I have never allowed myself to walk during a race. Anyway, mile ten was in the 13:30min/mile range and it stayed between 13:30 and 14:30 for the last 3 miles. He was kind of out of it a bit for the last two miles so I was running ahead of him and getting extra water at the aid stations and walking with him trying to help him cool down. It seemed to help but I could tell he was a little more than disappointed with himself. Towards the end he kept apologizing for ruining my run but I kept telling him I wasn’t there to run the race, I was there to help him, and I was doing my best.


He ended up running a 2:32:31 at an 11:38min/mile which he was not very happy with. He was however very happy that he was not dead last in his age group. Sometimes it’s the little victories that help us push on.

On a side note, he did mention on the way home that he wished he had trained more because leading up to the race his long runs were between 8 and 9 miles

Adding Saturdays HM, Sunday’s recovery run and this morning’s 90’ pool session. I updated the roster order but I think its about to change again because I know Jackie is going to come in and add like 5 days to bring herself up to date. Looks like she's having a blast in Miami!

Dennis 18 28:09:00
Joe 16 17:08:23
Jackie 15 24:31:08
Jim 14 13:02:29
Gabe 14 23:00:49
Sam 13 20:15:40
Mark Z 13 16:36:00
Mitch 10 07:08:00
Mark H 8 10:52:00


Edited by sawyer1206 2014-10-20 8:41 AM

Race report done:

http://www.beginnertriathlete.com/discussion/forums/thread-view.asp...

52:31 runch

Dennis 18 28:09:00
Joe 16 17:08:23
Jackie 15 24:31:08
Jim 15 13:55:00
Gabe 14 23:00:49
Sam 13 20:15:40
Mark Z 13 16:36:00
Mitch 10 07:08:00
Mark H 8 10:52:00

Mitch- Good job on your HM, the important question, did you beat your brother in law? I normally gain 5-10 lbs after my HIM.

Dennis- nice job playing stable pony. It's tough to watch that type of meltdown, and realize there isn't much you can do to help.

Edited by JBacarella 2014-10-20 3:29 PM

Not this year. He ran a blistering 1:36:57. Using this all as inspiration to rededicate myself. I will take it easy through the end of the month. Nov 3rd is go date on discipline and focus.

I did get to the pool today. Only swam 500M so no point for the challenge. If I accomplish anything over the next 2 weeks I hope its getting back into some sort of a swim routine.

Dennis 18 28:09:00
Joe 16 17:08:23
Jackie 15 24:31:08
Jim 15 13:55:00
Gabe 14 23:00:49
Sam 13 20:15:40
Mark Z 13 16:36:00
Mitch 12 09:34:15
Mark H 8 10:52:00


Edited by trisuppo 2014-10-20 3:39 PM

Runch!


Dennis 18 28:09:00
Joe 16 17:08:23
Jackie 15 24:31:08
Jim 15 13:55:00
Gabe 14 23:00:49
Sam 14 21:28:20
Mark Z 13 16:36:00
Mitch 12 09:34:15
Mark H 8 10:52:00

Mark, where did Bomber qualify for Kona and how did he do?

Dennis, so glad you had the sherpa experience. It is amazing and someday you will get paid back. Was it hot? Everyone I know right now in the south is having terrible runs.

Sam, there's some great deals on bikes on the Online Swap Meet on FB. It's the end of the season right now,

Gabe, thanks for the video and I sure hope you get to officially run in New York this time.



I rode the HIM course this past weekend. I know this will sound slow to most of you, but I was ecstatic. With only 165 watts of power, I averaged 17.2 for the entire course. I didn't even feel like I was working. My race goal is 17.8. I'm really stoked! My run left a lot to be desired, but I'm going to run a HM as a training run this weekend, so we will see how that feels.

Catching up for the weekend and today

Dennis 18 28:09:00
Jackie 17 30:16:58
Joe 16 17:08:23
Jim 15 13:55:00
Gabe 14 23:00:49
Sam 14 21:28:20
Mark Z 13 16:36:00
Mitch 12 09:34:15
Mark H 8 10:52:00