Consistency Equals Success - CLOSED (Page 102)

somewhat concerned about my lack of running I decided to do a decent 3km warm up then let it absolutly rip for 2km and follow with a 1km cool down. Pretty Happy about This! (just need to stretch that to 5km!)



Mitch 14 18:31
Gabe 9 13:30:11
Dave L 18 29:21
Dave C. 7 7:07
Jim 12 10:23:52
Dennis 3 7:25:15
Dan 17 15:38

Nice job Dave!

Tough lower body day in the gym last night = another horrible "easy" run this morning.

Mitch 14 18:31
Gabe 9 13:30:11
Dave L 18 29:21
Dave C. 8 7:37
Jim 12 10:23:52
Dennis 3 7:25:15
Dan 17 15:38

More cycling.

Mitch 19 25:57
Gabe 9 13:30:11
Dave L 18 29:21
Dave C. 8 7:37
Jim 12 10:23:52
Dennis 3 7:25:15
Dan 17 15:38

1:00:20 on the drainer Fight Club

Mitch- When is the MD going to let you run again? It seems like it has been a long time.The upside is you are going to be a beast on the bike.


Mitch 19 25:57
Gabe 9 13:30:11
Dave L 18 29:21
Dave C. 8 7:37
Jim 13 11:24:12
Dennis 3 7:25:15
Dan 17 15:38

90min on the trainer - last week on base training then I move into a "build" program


Mitch 19 25:57
Gabe 9 13:30:11
Dave L 19 30:51
Dave C. 8 7:37
Jim 13 11:24:12
Dennis 3 7:25:15
Dan 17 15:38

adding 41min easy run on the treadmill


Mitch 19 25:57
Gabe 9 13:30:11
Dave L 20 31:32
Dave C. 8 7:37
Jim 13 11:24:12
Dennis 3 7:25:15
Dan 17 15:38

After several years of trying, I finally hit a big milestone this morning and broke a 6 minute pace for a 5k. Super stoked about this as I've been after it for so long. Turns out the solution was pretty simple: more run volume. No point today but I'll take the trade-off.

Happy Thanksgiving to all who are celebrating today!





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nice, 18:34 is a great 5km time. I am just trying to warm my self up to thinking about a sub 20min 5k.

Awesome job Dave C!

Adding Tues (40 min run, 45 min swim) and Thur (30 min run, 45 min swim)


Mitch 19 25:57
Gabe 9 13:30:11
Dave L 20 31:32
Dave C. 8 7:37
Jim 13 11:24:12
Dennis 3 7:25:15
Dan 19 18:18

For the past couple of weeks I have had a creaking noise in my bike, I chalked it up as the trainer and didnt think much about it. The other day I cleaned the chain and did a general "go over" on the bike and found a 2cm long vertical crack in the carbon seat post. I havent adjusted the seat since I got the bike last winter but its certainly a stress crack probably from over tightening at some point in its life. As luck would have it my old mountain bike uses the same size post and I used that tonight - No creaking and more importantly the carbon seat post is retired before it could have snapped. After doing some research about carbon failures a new aluminum seat post will be the replacement.

Lesson for today - Check your bikes! doubly so if you notice any strange noises.

+2hrs on the trainer


Mitch 19 25:57
Gabe 9 13:30:11
Dave L 22 32:32
Dave C. 8 7:37
Jim 13 11:24:12
Dennis 3 7:25:15
Dan 19 18:18

Thanks for the kind words guys!

Adding 1 hour on the trainer followed by 2 miles on the treadmill

Mitch 19 25:57
Gabe 9 13:30:11
Dave L 22 32:32
Dave C. 9 8:54
Jim 13 11:24:12
Dennis 3 7:25:15
Dan 19 18:18

2hrs on the trainer

Mitch 19 25:57
Gabe 9 13:30:11
Dave L 23 34:32
Dave C. 9 8:54
Jim 13 11:24:12
Dennis 3 7:25:15
Dan 19 18:18

Adding Sat run (38 min) and Sun swim (1:15)

Mitch 19 25:57
Gabe 9 13:30:11
Dave L 23 34:32
Dave C. 9 8:54
Jim 13 11:24:12
Dennis 3 7:25:15
Dan 21 20:11

45:41 run this morning

Mitch 19 25:57
Gabe 9 13:30:11
Dave L 23 34:32
Dave C. 9 9:40
Jim 13 11:24:12
Dennis 3 7:25:15
Dan 21 20:11

90min on the trainer - bike base training done.

Mitch 19 25:57
Gabe 9 13:30:11
Dave L 24 36:02
Dave C. 9 9:40
Jim 13 11:24:12
Dennis 3 7:25:15
Dan 21 20:11

Finished the month strong from a cycling perspective. First time over 600 miles in a month. Probably taking today off.

Jim - the running restriction is self imposed. My goal is to start again with the new year. Picked up an elliptical for my wife so hoping to use that as well as I phase back into running. I've been training and racing with a group of guys on Zwift. Most of them pure cyclists. They make me feel weak.

Mitch 23 32:39
Gabe 9 13:30:11
Dave L 24 36:02
Dave C. 9 9:40
Jim 13 11:24:12
Dennis 3 7:25:15
Dan 21 20:11

Updating!

Mitch 23 32:39
Gabe 9 13:30:11
Dave L 24 36:02
Dave C. 9 9:40
Jim 13 11:24:12
Dennis 21 32:05:15
Dan 21 20:11

30 minute run tonight.

Mitch 23 32:39
Gabe 9 13:30:11
Dave L 24 36:02
Dave C. 10 10:10
Jim 13 11:24:12
Dennis 21 32:05:15
Dan 21 20:11

30 minute run as well to close out the month.

Mitch 23 32:39
Gabe 9 13:30:11
Dave L 25 36:32
Dave C. 10 10:10
Jim 13 11:24:12
Dennis 21 32:05:15
Dan 21 20:11

Updating November last Wednesday 30 minute run, today 45 minute tempo run. I started Ironman plan today. The plan is to substitute strength for swimming, when I can't swim (meaning from now until sometime in May). I lost most of this weekend, I needed to rest my back I strained it lifting a deer into my car Wednesday.

Mitch 23 32:39
Gabe 9 13:30:11
Dave L 25 36:32
Dave C. 10 10:10
Jim 15 12:39:12
Dennis 21 32:05:15
Dan 21 20:11

Closed out November with an hour in the pool on Monday. December is going to be run durability month for me. My goal is to run at least a little (3km) every day.

Mitch 23 32:39
Gabe 9 13:30:11
Dave L 25 36:32
Dave C. 10 10:10
Jim 15 12:39:12
Dennis 21 32:05:15
Dan 22 21:11

Starting December with a 5 mile run this morning.

Dave C. 1 00:38