tag:blogger.com,1999:blog-5857054182085881319.post426542438498508516..comments2024-02-26T01:37:03.845-07:00Comments on Joghard: Friday 10 miles.Luchohttp://www.blogger.com/profile/07992289866901355978noreply@blogger.comBlogger6125tag:blogger.com,1999:blog-5857054182085881319.post-12539003514154819232008-02-02T21:04:00.000-07:002008-02-02T21:04:00.000-07:00Scott- My pace was quite slow on my recovery run. ...Scott- My pace was quite slow on my recovery run. I capped my HR and did not start my watch so I don't know what my pace was.. maybe 7:30? <BR/> The over training comes from mixing intensity and volume. 140 miles of easy running isn't that hard.. neither is 30 miles with 3 track workouts. But try to do both- particularly for more than a few weeks- and you risk over training. The best way to avoid it is to not mix the two for too many weeks in a row with out having a true rest week. You should also be taking 2 days per week of very easy workouts like just a relaxed swim. Every 3rd week or 4th week should be at a 40%-50% reduction in volume and with zero intensity for 4 days. <BR/> Listen to what your body is telling you too. If you start getting aggravated or are not sleeping well then watch out. You may need to back off.Luchohttps://www.blogger.com/profile/07992289866901355978noreply@blogger.comtag:blogger.com,1999:blog-5857054182085881319.post-9894748134822341162008-02-02T20:55:00.000-07:002008-02-02T20:55:00.000-07:00What else is it called besides "self massage"? Aut...What else is it called besides "self massage"? Auto-kneading? <BR/> I take a multivitamin supplement from Vitamin Cottage that has the BCAA in them.<BR/> I don't drink too much water..I think most people drink far too little.Luchohttps://www.blogger.com/profile/07992289866901355978noreply@blogger.comtag:blogger.com,1999:blog-5857054182085881319.post-53120811908669964042008-02-02T16:17:00.000-07:002008-02-02T16:17:00.000-07:00wow - i am so hungry after reading what you ate on...wow - i am so hungry after reading what you ate on thursday! you do drink a lot though, i think that i am probably pretty dehydrated most of the time - that looks like at least 6 liters of fluid a day! do you really think you need that much or is it to help keep your weight down?<BR/>what are you taking for amino acids?<BR/><BR/>20 minutes of "self massage" in the sauna at the rec centre? lol, never heard it called that before but i did once meet a guy at nbr sauna doing that! you don't go there do you?kerriehttps://www.blogger.com/profile/01225551240470421477noreply@blogger.comtag:blogger.com,1999:blog-5857054182085881319.post-41690343423676793352008-02-02T09:51:00.000-07:002008-02-02T09:51:00.000-07:00Matt- That elevation profile is fine.. the goal is...Matt- That elevation profile is fine.. the goal is just to get close in having a best effort for an hour. Of course it would be better to have a flat course, but you don't. If you are truly racing this then the over-all average HR should be slightly below LT. Hills or not.Luchohttps://www.blogger.com/profile/07992289866901355978noreply@blogger.comtag:blogger.com,1999:blog-5857054182085881319.post-87003452242301900822008-02-02T09:44:00.001-07:002008-02-02T09:44:00.001-07:00Lucho,you mentioned tomorrow's 15k would be a good...Lucho,<BR/>you mentioned tomorrow's 15k would be a good opportunity for a test. I just want you to be sure. Here's the elevation profile: (http://trailrace.com/maps/mgelevation15_big.jpg).<BR/><BR/>I'm afraid my HR is going to be pretty high because of the trail and my "race spirit." Will it still work? From what you said, I need an avg. HR and a 1hr. split. Thanks for the help!Matthttps://www.blogger.com/profile/06680473738547005786noreply@blogger.comtag:blogger.com,1999:blog-5857054182085881319.post-86072917784296671852008-02-02T07:44:00.000-07:002008-02-02T07:44:00.000-07:00Hi Tim, Sounds like a great recovery day. Given y...Hi Tim, <BR/><BR/>Sounds like a great recovery day. Given your previously mentioned penchant for going into Ironman races overcooked, can you advise on how best to recover from overtraining and/or avoid it? I was struggling last fall with too much volume/intensity and even after a 3 week winter break, my legs still don't feel right. <BR/><BR/>At a HR of 110, what pace are you able to sustain for your recovery run? I have seen my HR quite high for what I would have previously considered an easy pace, ~6:45.ScottBhttps://www.blogger.com/profile/13831192280708631631noreply@blogger.com