<p>Hang in there, MOfWC! Yoga can wait a few more days - it is not going to run anywhere :)</p>
<p>Great job, everyone! My current schedule is insane, and is going to be even crazier soon. I need to figure out a workable running schedule to keep me from going nuts. Meanwhile, it really looks like no marathons that require weekend travel can fit into my schedule this fall. 
</p>
<p>So does that mean you don’t have a marathon scheduled for the rest of 2014 BB??? </p>
<p>I have a fall 5K race coming up in a couple weeks - hoping for a nice cool morning! </p>
<p>I have a 5K (corporate team) on Labor Day. That should go well… I managed to get up this morning and ran 5K low heart rate. Didn’t do as well as last night because there are hills on my from-the-house course, but I still averaged 137. This is some seriously slow running, but I’m not complaining. It’s not easy to keep my heart rate that low, but I think it’s the right thing to do for now as I build back up. Work event after work, so this is it for today.</p>
<p>I had TRX this morning and then ran five and a half. Sounds like you’re making good progress, MOWC, and taking it a bit easier which is good to see. It was cool yesterday but supposed to heat up this weekend. </p>
<p>Everytime I see that kitty’s face I just want to smooch him. Really cute. </p>
<p>Two yoga classes done! Had to walk home (2 miles)–visiting kid took the extra car after dropping me off at the studio for the second class. First class–Yin yoga–focuses on lengthening and compressing connective tissue. Instructor keeps telling us that this great for releasing synovial fluid–which is what people over 40 need. </p>
<p>I don’t pretend to understand it–just know that I feel great when it’s over. First class helps with the second class–which is slow flow/vinyasa type class. </p>
<p>Did a 30 mile ride with my club last night. Arrived 30 seconds too late and missed the ride I intended to do and got suckered into riding with the “A” riders, none of whom were over 40 and most of whom were between 25-35. Oy, suckered was the right word. Some hills, some flats and a load of long 1-2% steady ascents. Let’s just say the pace was at the outer edge of my envelop the entire ride. Averaged 19.3 for the first half of the ride, dropped to 18.5 by 3/4 of the way. On the flats our pace was 27-28. But they were kind; some even commented on how great I was keeping up on an “age adjusted basis”, the impertinent young upstarts ;). Rode from 6:30 pm to 8:10 pm. Really had to slow down once it was dark out so that we didn’t override our lights. I think my outdoor weekday rides are drawing to a close. TRX and mobility training for me tonight.</p>
<p>sabaray- Kitty (Hawi) is SO cute. He has taken over the house. He’s not even afraid of the 130 pound dog anymore.</p>
<p>Bunsen got me this time instead of iDad getting me! I ordered the Hoka Huakas from Roadrunnersports. By the way, if anyone orders from RRSports, make sure you search online for a coupon code first. I’m a VIP member ($1.99 for the first year and then you cancel it for awhile before it goes up to $25) and you also can find the additional coupon codes. I feel guilty because I went to my local Fleet Feet at lunch but the Huakas were $160 and I got them for $121 from Roadrunner. I like to buy local but… And ya know I needed another pair of shoes for my 22 miles a week and all…</p>
<p>MNKat - does it take awhile to build up to 27 mph on flats? I’m not panting but breathing hard at 22 mph. Do you need “tree trunk” legs to go that fast? I went riding before with some heavier guys and I expected to kick their butts. Was I mistaken. On flats they creamed me. On hills it seemed pretty easy to take them. When it comes to running I can compete with the younger guys. Different story with cycling</p>
<p>Ohiopublic, like any athletic endeavor, it takes time to build to your performance potential and with cycling, there is no shortcut to spending time in the saddle for building strength and endurance. I was always very active physically and fit but did not start riding seriously until I was 40 and now, 21 years later, I am significantly stronger and faster on the bike than I was back then because, in large part, I’ve been riding consistently since then. You don’t need “tree trunk” legs to go that fast. In many respects it’s about your power to weight ratios not absolute power and as importantly your ability to sustain a given level of output over time. Technique also plays a role in extending the period of time you can maintain your output. On the flats, inertia is your friend but on the hills, increased mass can often be a detriment because of gravity.</p>
<p>If you want to be able to go faster, then you need to add to your riding training fast day(s) where you push your boundaries. But before doing so, you have to make sure that you’ve built a strong aerobic endurance foundation that will support your more intense training. Assuming that you ride 4 days/wk, you should make no more than 1-2 of those days rides where you put in intervals at speeds outside of your comfort zone. The other days should be more laid back rides where you continue to build and strengthen your base. Ratchet up the speed in the intervals by 1-2 mph increments and gradually increase the length of the intervals from a minute to 10 minutes. On your hard rides, give yourself recovery intervals at a 1:2-3 ratio of duration and build to a 1:1 ratio. When you increase the intensity or duration of the intervals, make sure you give yourself adequate recovery time including dropping back to a 1:2-3 ratio of work to recovery interval duration and then build back to a 1:1 ratio of duration at the increased load levels. Don’t increase your overall interval loads (intensity and duration) by more than about 10% per week. Over time you should see changes in your ability to go faster for longer periods of tiime. </p>
<p>Hope this is helpful.</p>
<p>My easy hike turned into ten miles and eight hours. Time for a fifty cent shower, ten minutes of scalding hot water. Then, it’s rib eye time.</p>
<p>You DESERVE that rib eye!!! </p>
<p>MNKat - thanks for the advice. Need to see how I can add intervals into schedule. (Was hoping for a shortcut!) I’ve been cycling more since I limited my running during August. Really like the cycling since I got the carbon fiber bike and the speedplay pedals. Feel like I’m being disloyal to my running though .</p>
<p>Going to start the running again next week.Thinking of going with the low HR stuff that MOWC is doing for sept and maybe oct. Need to build a stronger aerobic base so I’m going to focus on longer runs longer bike rides. Doing more swimming these days too. Really need to take some lessons. Thinking more and more about triathlons. Based on age group times Ive been looking at, I think I could compete pretty successfully. </p>
<p>Yeah, there are no shortcuts. Want to ride faster; you have to do fast rides. Want to ride faster over longer distances; you have to ride longer distances. Specificity of training really applies. The trick is to train progressively and avoid overtraining. The toughest thing is to allow yourself to do recovery and moderate rides and avoid the temptation to ride hard all the time.</p>
<p>Triathlon training is really tough because of the need to train for 3 disciplines, all of which draw on different chains of movement and muscular engagement. The triathletes I know are some of the most focused, dedicated athletes I’ve encountered. If you become serious enough with triathlons that you would consider using a coach, I know an extremely accomplished triathlete, who is a Ph.D psychologist with a sub specialty in sports psychology, and who offers online personalized coaching. He structures the training program and also addresses motivational, psychological, and mind-body issues that impact on accomplishing goals. If at some point you think that would be of interest to you, I can PM you his contact info and website address. </p>
<p>BTW, ohiopublic, if you find that your schedule and/or desire to do group rides preclude having structured workouts as I’ve suggested, you can try just doing one group ride a week that is with riders who normally ride faster than you. Just grab a wheel and hang on the best you can. The only drawbacks are that you might get dropped and have to be careful not to beat yourself to death. :)</p>
<p>Best steak I’ve ever eaten…</p>
<p>Plan b for tomorrow’s hike. I can’t do two big hikes back to back.</p>
<p>I passed someone today, but it’s too long a story for Kindle typing.</p>
<p>MNKat - yes pm me the info. Right now I’m considering online coaching from McMillan running group although I might wait if all I’m going to do for the next two months is the low HR workouts.</p>
<p>I went hiking in Maine! and thought of idad’s hikes. We went in the Blackstrap Community Forest near Portland and followed several trails for over 2 hours, up & down hills, over roots, rocks…we had my 4 1/2 year old grandson with us and he never asked to be carried! He is into American Ninja Warrior (tv show) and just loved climbing and jumping wherever it was called for. There was only one place where we actually couldn’t cross without getting splashed with mud. This is not something I do regularly so I found it to be uncommonly fun. :)</p>
<p>And we saw many mushrooms of various colors & configurations, and a wild blackberry bush. We ate blackberries but not mushrooms.</p>
<p>The rest of the week in Portland my workouts consisted of playing kickball and other games with grandson, who is tireless. Let’s just say I got more exercise than usual. :D</p>
<p>MOWC - I like supporting my local running store too but—they need to start being somewhat competitive. I bought a pair of adidas boost glides at my local running store and they charged me 135 with a 10% discount that I really shouldn’t have received. I checked some online sites afterwards and I could have saved $20 and I see where Dicks is selling them for $99. I think local retailers need to start rewarding their loyal shoe buyers that might be dropping 500 - 1000 bucks on merchandise during the year.</p>
<p>“And ya know I needed another pair of shoes for my 22 miles a week and all…”</p>
<p>Lol, MOfWC. My argument was that (i) I needed a pair so I can dedicate my old pair for treadmill running (yucky weather is coming!) and (ii) the sole material on the new Hokas is supposed to be super durable and anti-slippery. Good luck with your 5k!</p>
<p>And yup, I now don’t have any marathon plans until next year. A local 5k, maybe… :(</p>
<p>Can’t wait to hear the passing during the hike story from idad. :)</p>
<p>Ohio, maybe a small departure into the world of triathlons can keep your mind from thinking about your main sport. It definitely helped my kids! </p>
<p>Thumbs up to hiking in Maine.</p>
<p>Good hike in my for me today. I took it easy. Just under six hours, but a lot of elevation gain. Grilled pork and broccoli slaw for dinner, after a hot shower. Nippy here. Low sixties now.</p>