Consistency Equals Success - CLOSED (Page 98)

Share the secrete, what made the morning swim fun?

Adding Tues bike/run/swim (1:30/34/45), Wed swim (45) and Thurs run/swim (32/45). Today (Fri) was a rest day.

DanC 20 27:10
Dave C 15 14:30
Dave L 11 10:30
Mitch 11 14:19
Jim 16 12:54:39
Gabe 13 25:57:41
Dennis 16 29:06:00

Gabe: I've been here since 1989 except for 1 year in the US (1995) and about 1.5 years in the UK (2002). Work brought me here - Motorola and Cellular systems deployment. I retired here to Sendai 7-8 years ago.

Friday was a scheduled day off for training, today was 90min on the trainer

DanC 20 27:10
Dave C 15 14:30
Dave L 12 12:00
Mitch 11 14:19
Jim 16 12:54:39
Gabe 13 25:57:41
Dennis 16 29:06:00

Friday I was in trial, Saturday Daughter #3 had a cross country meet. Today 1 hr on the drainer. I started the strength training routine I created for daughter for off season rowing. Leg day didn't seem so bad until I got on the bike. I was dying the last 15 minutes.

DanC 20 27:10
Dave C 15 14:30
Dave L 12 12:00
Mitch 11 14:19
Jim 17 13:55:39
Gabe 13 25:57:41
Dennis 16 29:06:00

Edited by JBacarella 2015-10-26 7:59 AM

Looks like one of my posts got dropped so I'm adding it back in.

DanC 20 27:10
Dave C 16 16:05
Dave L 12 12:00
Mitch 11 14:19
Jim 17 13:55:39
Gabe 13 25:57:41
Dennis 16 29:06:00

Getting caught up from the weekend with a 1:06 run on Friday and 37 minute run today.

DanC 20 27:10
Dave C 18 17:48
Dave L 12 12:00
Mitch 11 14:19
Jim 17 13:55:39
Gabe 13 25:57:41
Dennis 16 29:06:00

I'm doing a local race, Oilman Texas. It was Oilman or Ironman 70.3 Austin, They are only one week apart but the Oilman was $150.00 cheaper and its only 20 minutes from the house. The shoulder is doing OK, no pain to speak of but it looks weird after a long swim of 30 minutes or more. I catch people looking at it at the pool and the lake but I don't care. The wife and I have joked about drawing a face on the bump with sharpies on race morning.

Jackie has messaged me and she is doing Oilman as well. I hope to catch up to her before and after the race.

Race report coming week from today!

DanC 20 27:10
Dave C 18 17:48
Dave L 12 12:00
Mitch 11 14:19
Jim 17 13:55:39
Gabe 13 25:57:41
Dennis 20 33:18:00



Edited by sawyer1206 2015-10-25 7:39 PM

We started with some normal warm ups and drills but the main set was 100yd repeats with the first person in the lane going all-out race pace. The next person started 10 seconds later and everyone else went at an easy pace, then the first person rotated to the end of the line. There were 5 in my lane so it was a hard 100yd followed by 4 easy 100's. I enjoyed swimming hard and getting plenty of recovery time, and also not being on a specific interval.

It was a nice day today so I couldnt resist a short 20min rip through the woods behind my house. Also did a 3hour slug fest endurance ride on the trainer which was just very long.


DanC 20 27:10
Dave C 18 17:48
Dave L 13 15:20
Mitch 11 14:19
Jim 17 13:55:39
Gabe 13 25:57:41
Dennis 20 33:18:00

I continue to work towards my goal of 5000 miles on the bike for 2015. Met my weekly goal of 140 miles last week. Did my first training race on Zwift Saturday and am competing in a team event on the November 1st. Racing with a handful of cyclists from California in the Zwift Team Worlds event.

Zwift is coming out of Beta on the 29th. They have created a training feature similar to Trainerroad but you are riding in the virtual world with others as you train. Pretty innovative.

DanC 20 27:10
Dave C 18 17:48
Dave L 13 15:20
Mitch 18 23:06
Jim 17 13:55:39
Gabe 13 25:57:41
Dennis 20 33:18:00

Edited by trisuppo 2015-10-26 8:13 AM

52:14 runch

DanC 20 27:10
Dave C 18 17:48
Dave L 13 15:20
Mitch 18 23:06
Jim 18 14:47:50
Gabe 13 25:57:41
Dennis 20 33:18:00

10 minutes last night and then 55 minutes on the bike at lunch There is No Try.

DanC 20 27:10
Dave C 18 17:48
Dave L 13 15:20
Mitch 18 23:06
Jim 19 15:52:50
Gabe 13 25:57:41
Dennis 20 33:18:00

1hr on the trainer

DanC 20 27:10
Dave C 18 17:48
Dave L 14 16:20
Mitch 18 23:06
Jim 19 15:52:50
Gabe 13 25:57:41
Dennis 20 33:18:00

1 hr tempo run on the dreadmill

DanC 20 27:10
Dave C 18 17:48
Dave L 14 16:20
Mitch 18 23:06
Jim 20 16:52:50
Gabe 13 25:57:41
Dennis 20 33:18:00

Getting caught up from the last few days with a 1:10 Masters swim yesterday, 1:15 Masters swim today (1 hour workout plus 15 minutes of flip turn practice), and a 29 minute run tonight.

Tomorrow will probably be a strength day, then a short run on Saturday as a final tune-up for my half marathon on Sunday.

DanC 20 27:10
Dave C 20 20:42
Dave L 14 16:20
Mitch 18 23:06
Jim 20 16:52:50
Gabe 13 25:57:41
Dennis 20 33:18:00

90min of TV time on the trainer

DanC 20 27:10
Dave C 20 20:42
Dave L 15 17:50
Mitch 18 23:06
Jim 20 16:52:50
Gabe 13 25:57:41
Dennis 20 33:18:00

45:30 MAF runch

DanC 20 27:10
Dave C 20 20:42
Dave L 15 17:50
Mitch 18 23:06
Jim 21 17:32:20
Gabe 13 25:57:41
Dennis 20 33:18:00

60min trainer time

DanC 20 27:10
Dave C 20 20:42
Dave L 16 18:50
Mitch 18 23:06
Jim 21 17:32:20
Gabe 13 25:57:41
Dennis 20 33:18:00

Way behind on posting my workouts. Adding:

Sat 42 min bike, 34 min run
Sun 1 hour swim, 1:07 run
Mon 50 min swim
Tues 35 min run, 1 hour bike, 1 hour swim
Wed 50 min swim
Thur 33 min run

Friday was a rest day and I am hoping to get out for a run later today.

DanC 26 35:21
Dave C 20 20:42
Dave L 16 18:50
Mitch 18 23:06
Jim 21 17:32:20
Gabe 13 25:57:41
Dennis 20 33:18:00

Its a bad idea to eat a bunch of halloween candy then jump on the trainer for 90minutes.

DanC 26 35:21
Dave C 20 20:42
Dave L 17 20:20
Mitch 18 23:06
Jim 21 17:32:20
Gabe 13 25:57:41
Dennis 20 33:18:00

Nov 1st

3hrs on the trainer

Dave L 1 3:00

Quick update on my half marathon yesterday. I had three goals going in: minimum goal to beat my previous PR of 1:35:21, main goal to break 7:00/mi pace, stretch goal to break 1:30:00.

My strategy was to run the first 3 miles just under 7:00 and see how I felt, then settle into a consistent pace for 4-10, then push hard for the last 3 miles. The course was tougher than I expected, but I felt really strong through 10 miles and I was pretty much on target with my splits. I felt like I had enough energy left to push hard for the final 5k and drop my pace 20-25 seconds to break 1:30:00. This strategy worked through mile 11, but unfortunately 12 and 13 were all uphill and I had to significantly increase my effort just to stay under 7:00/mi. When I saw the timer at the start of mile 13 I knew it was going to be pretty tough.

I ended up at 1:30:57, 6:57/mi which was good for 35/1610 overall and 5th in my AG. I'm really happy with this considering the difficulty of the course and the fact that I only committed to this race 5 weeks ago. I thought the race was extremely well-organized (this is only the 2nd year) and I'd definitely do it again next year. Full report to follow.

sounds like you had a decent race and I am sure if you followed the same strategy and didnt have the hills at the end you will make your sub 1:30 next time. Nice job.

Heres an update.... You might recall me buying the new mountain bike and promptly leaving the front wheel in the parking lot after its very first ride.

I was fairly determined to get that wheel back, some might even say pigheaded stubborn, I checked ebay, craigslist and Kijiji each day. Well today was the day! The wheel popped up for sale for $20. I had to drive almost an hour to get it but I got it. The woman gave me the wheel I gave her the $20 and said "yup thats the one I lost, thanks alot" her facial expression fell, she looked down at her feet and I turned on my heals and walked away.