tag:blogger.com,1999:blog-5857054182085881319.post4567064792352348468..comments2024-02-26T01:37:03.845-07:00Comments on Joghard: The art of planning a training schedule.Luchohttp://www.blogger.com/profile/07992289866901355978noreply@blogger.comBlogger14125tag:blogger.com,1999:blog-5857054182085881319.post-84895136462113894612008-07-10T21:49:00.000-06:002008-07-10T21:49:00.000-06:00GZ- That never crossed my mind.. you're better tha...GZ- That never crossed my mind.. you're better than that. I don't really put more detail unless I think I need to. Lately I have been doing more though, not sure why.. little details like red flags drawn to indicate fatigue or soreness. It's easier to see at a glance when the red flags start to form a pattern. <BR/><BR/> Kerrie- Ya, Niwot at 7:00am. <BR/> The "L" is for Weight Lift.. <BR/><BR/>GZ- come by for a run if you have time- but I know it's a long drive for you. Although we could meet at Centaurus, they just resurfaced the track ;) Let me know by ~6:00 am if you can make it to Centaurus.Luchohttps://www.blogger.com/profile/07992289866901355978noreply@blogger.comtag:blogger.com,1999:blog-5857054182085881319.post-88196693615611856982008-07-10T21:37:00.000-06:002008-07-10T21:37:00.000-06:00um wow...i think one week of your training equals ...um wow...i think one week of your training equals one of my months!<BR/><BR/>pretty interesting crazy stuff-i also noticed the 2xday swims- and the ton of riding(and running). no wonder you find it hard to believe that i am fatigued when i am, lol.<BR/><BR/> what is "L"? i like the format of the logs and may have to try that.<BR/><BR/>are we on for the a.m?kerriehttps://www.blogger.com/profile/01225551240470421477noreply@blogger.comtag:blogger.com,1999:blog-5857054182085881319.post-72083244018008377022008-07-10T20:15:00.000-06:002008-07-10T20:15:00.000-06:00Good post, and honestly, it was not me posting ano...Good post, and honestly, it was not me posting anonymously before.<BR/><BR/>I remain a bit blown away at what you and JK do accomplish for HRs - meaning how low they float for you guys on efforts that would kill most of the US population. <BR/><BR/>Then I see training logs like this, I hear of 20 hr weeks from JK1 (who is also working) ... and I get it.<BR/><BR/>Do your logs ever get more detailed than this? Just curious.GZhttps://www.blogger.com/profile/12623054918799881730noreply@blogger.comtag:blogger.com,1999:blog-5857054182085881319.post-83502246929728371752008-07-10T15:06:00.000-06:002008-07-10T15:06:00.000-06:00Ironboom- That's a tough call. Sort of the main re...Ironboom- That's a tough call. Sort of the main reason to split runs up is to incur less fatigue- thereby accumulating more miles at a faster pace, and to stimulate metabolism more frequently. In the case my own schedule- I was already doing ~3 workouts per day so stimulating metabolism more frequently wasn't needed. I also wanted to feel the fatigue of mile 15+ just like at Ironman.. 2 runs would not be the same type of fatigue. <BR/> Also, the over-all mileage was never high enough to need to do 2 a days. Once you start to really push your mileage envelope you should consider splitting runs in order to keep the over-all mileage faster and more race specific. <BR/> I don't really think 2 a days on the run would be be necessary. <BR/> You will notice several 2 a days in the pool though and that was to boost my over-all yardage with out killing myself. 20k seemed to always be my breaking point- anything beyond that and my bike and run would suffer too much.<BR/><BR/> There would be an exception to this though- lets say you have to be to work at 8:00am but want to get in a long mid-week run (thereby allowing more cycling mileage on the weekends) and you end up getting a late start. Splitting the long run once in a while would be ok, particularly during a stressful work, family, or training week. Fatigue in cumulative. So a long run after 3 weeks of hard training has a much greater stimulus on your fitness than doing a long run when you're rested. If you're tired, then your legs aren't really going to notice the split. I would say to keep a majority of your long runs as 1 run though.Luchohttps://www.blogger.com/profile/07992289866901355978noreply@blogger.comtag:blogger.com,1999:blog-5857054182085881319.post-10558017793164529212008-07-10T14:51:00.000-06:002008-07-10T14:51:00.000-06:00Lucho,I noticed that, at least on the logs you pro...Lucho,<BR/><BR/>I noticed that, at least on the logs you provided, you didn't employ the two runs a day strategy that you often do now for standalone marathon training. Do you think there is a place for this in Ironman training? Thanks.Ironboomhttps://www.blogger.com/profile/08166835560689737043noreply@blogger.comtag:blogger.com,1999:blog-5857054182085881319.post-84000923371465434292008-07-10T14:17:00.000-06:002008-07-10T14:17:00.000-06:00Ward- Not nearly as bad as I do. Thanks for the go...Ward- Not nearly as bad as I do. Thanks for the good word.. you too Ironboom.Luchohttps://www.blogger.com/profile/07992289866901355978noreply@blogger.comtag:blogger.com,1999:blog-5857054182085881319.post-3337646640997007322008-07-10T13:56:00.000-06:002008-07-10T13:56:00.000-06:00Good stuff again as usual Lucho!! I wish you woul...Good stuff again as usual Lucho!! I wish you would have been coahing 10 years ago..Wardhttps://www.blogger.com/profile/15971812138516137612noreply@blogger.comtag:blogger.com,1999:blog-5857054182085881319.post-76426005600738691592008-07-10T12:40:00.000-06:002008-07-10T12:40:00.000-06:00Great post Lucho. Thanks for sharing.Great post Lucho. Thanks for sharing.Ironboomhttps://www.blogger.com/profile/08166835560689737043noreply@blogger.comtag:blogger.com,1999:blog-5857054182085881319.post-70647523594931795502008-07-10T12:33:00.000-06:002008-07-10T12:33:00.000-06:00MAF is a simple STARTING point for determining tra...MAF is a simple STARTING point for determining training effort, it is not a standard protocol. I've posted a gazillion times regarding this. There is no one formula that is infallible and one would be lazy to use such a thing! But you need a place to start.<BR/>Of course everyone is different- that goes with out saying.<BR/>Of course we all have different HR's- that too goes with out saying.<BR/>But you can either pay $100+ to go to a lab and get proper blood work done, or you can make an educated guess.. get close.. then make adjustments. There have been books written on MAF training, Mark Allen, Tim DeBoom, Peter Reid, Mike Pigg, Chuckie V.. they've all used the principle. The thing with Ironman is that the intensity has to be very low, MAF allows for this very specifically. The 180 number is a GENERALIZED view of the average (well trained) athlete's Vo2 max HR.<BR/>I've never said that MAF training is perfect for everyone. But if you're just starting out using a HR monitor then it's a good place to start rather than go about your training mindlessly. It is far superior to using the max HR formula which does not account for fitness improvement over time.<BR/>"Anonymous"- What method do you use and what method do your "world class" buddies use?Luchohttps://www.blogger.com/profile/07992289866901355978noreply@blogger.comtag:blogger.com,1999:blog-5857054182085881319.post-46791606738419993842008-07-10T12:06:00.000-06:002008-07-10T12:06:00.000-06:00MAF HR= 180-age and is more for Ironman. I just ...MAF HR= 180-age and is more for Ironman. <BR/><BR/><BR/> I just don't get how you can use such a standard protocal when heart rates vary so much from one individual to another? I know a world class triathle who max heart rate is 178 on the run and another that is 204 they are within 2years of each other that would put one at 85%max and another at74% that is a huge difference. IF you could help me out with this that would be great<BR/>thank youAnonymousnoreply@blogger.comtag:blogger.com,1999:blog-5857054182085881319.post-75786703016158122152008-07-10T11:50:00.000-06:002008-07-10T11:50:00.000-06:00MAF HR= 180-age and is more for Ironman. AeT = 2.0...MAF HR= 180-age and is more for Ironman. <BR/><BR/>AeT = 2.0mmol of lactate while running and is (open) marathon race pace.Luchohttps://www.blogger.com/profile/07992289866901355978noreply@blogger.comtag:blogger.com,1999:blog-5857054182085881319.post-27218770037532341962008-07-10T11:29:00.000-06:002008-07-10T11:29:00.000-06:00How do you determine MAF and Aetthank youHow do you determine MAF and Aet<BR/><BR/>thank youAnonymousnoreply@blogger.comtag:blogger.com,1999:blog-5857054182085881319.post-81636473655010872282008-07-10T10:39:00.000-06:002008-07-10T10:39:00.000-06:00Jameson- You seem to be in "netherworld" of traini...Jameson- You seem to be in "netherworld" of training... you have the potential to be one of the best professionals at Xterra. And although the log examples I gave were extreme, I still don't think I was far off from what I should have been doing to reach that next level. Your training should be equal to the task of racing at the elite level and that means taking risks. I resolved myself to not working (thanks to my wife this was possible)and dedicating myself to the Ironman 100%. You're in a weird place in that in order for you to go to the next level, you'll need to make sacrifices equal to that of your competition and your goals. Yes- you need rest and recovery, but in the off season you shouldn't be afraid to find your true limits. My problem was that I was always at my limits 52.177457 weeks out of the year. <BR/>Word..Luchohttps://www.blogger.com/profile/07992289866901355978noreply@blogger.comtag:blogger.com,1999:blog-5857054182085881319.post-14430022290178789942008-07-10T10:25:00.000-06:002008-07-10T10:25:00.000-06:00good one lucho... as a self coached, highly motiva...good one lucho... as a self coached, highly motivated athlete I find it very easy to come with a gnarly training schedule forgetting about rest and recovery... I'm getting better but it's a work in progress.<BR/><BR/>Thanks for sharing the logs... that's some serious training!jamesonhttps://www.blogger.com/profile/00419821590943633493noreply@blogger.com