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Hi Everyone
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by Zofingen on November 10, 2009
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Hi Everyone - am training for my first Du in over 20 years !
I did some running a few years back after a looong break but ended up injured. Started back in July using the Maffetone Method - it's slow but suits me fine. No more shin splints etc.
Du season starts in February here in the middle of winter so it should be fun.
I'm not fast and will probably come last or at least close to the end of the line but it's all about participating right ? Two recent run results were:
5K 23.46
4M 31.58
Next run a 4 Miler on 22nd so looking forward to that.
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by weescotty on November 18, 2009
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Hi I am also new, did a couple of sprint tri's this year but still not good in the swim... just did a 5k and did a PB of 23,57. i am determined to get my 5k time to under 23, so lots of hard work ahead, I plan on following a DU specific programme as of January, taining for a half mary just now and biking 40 miles a week this is my winter traing, other than my strenth programme, what about you???
good luck
Sarah
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by Zofingen on November 18, 2009
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Hi Sarah,
I have a similar aim to yours: a sub 23 minute 5K.
:O)
Most 5K races here are contain a few hills so it'll be tough going. There's a 5K in December that I plan on participating in. I don't know the course so can't say if it's flat or hilly. I'll do my best though.
I'll post my 4 mile time after next weekend - it's also a hilly course so I'm aiming for sub 35 minutes. Haven't been training too much as it's been ( very ) wet and ( very ) windy outside. :O(
Please keep us informed of your run times too.
Enjoy,
Marcel
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by Zofingen on November 21, 2009
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Well tomorrows race is cancelled due to heavy flooding. Next race is a 5K on 13 Dec.
When I found out today that tomorrows race was cancelled I jumped on the bike with my 2 years old son and went for a 1/2 hour ride immediately followed by a mostly uphill trek of 20 min with my son in the buggy.
Rain fell a few minutes before we got home but luckily we didn't get too wet.
Hoping for a PB for the 5K but not sure what type of course it is.
Good luck with the TT Sarah !
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by weescotty on November 23, 2009
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sorry about the race, but, good luck with the next one... I ran 8 1/2 yesterday at 8 1/2 min miles, happy for now, I am going to try for 23,1/2 on thursday....happy thanksgiving to you and your family.
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by Zofingen on December 19, 2009
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Good news - the 5K run last week was turned into a 4 mile run ( not sure why, possibly because the other 4 mile race was cancelled ). Anyway it was the same course where I ran 31:58 at the start of November.
After a long wait the results are finally in ( turkey trot so no watches allowed and no timer at the finish ). I did the course in 29:42 !! Delighted !!
Did my first track session last Wednesday and first Du is on 17th January so getting closer.
Sarah how did your Turkey Trot go ? What distance was it and what was your time ?
Merry Christmas everyone !! >:o)
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by weescotty on December 19, 2009
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the turkey tot was a5k and i did it in 23-40, should have done better, but, ws just enjoying the race, good job on your run, do you find track work helps, I have been pondering finding one.
merry christmas
sarah
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by Zofingen on December 19, 2009
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Hi Sarah,
Regarding intervals I think that they do help but your body has to be ready for them. For that reason I'd recommend the Maffetone Method. The Maffetone Method is basically a heart rate formula ( 180 less age less an additional 5 if you haven't done much exercise the last few years ). For me that equates to 138 ( I started before my birthday ). So I train with my heart rate monitor and I don't go over 138 beats p/m. At first the pace is really slow but you improve over time. Two things happen. 1) your heart becomes more efficient as you start running/cycling/swimming etc faster at the same heart rate 2) you teach your body to mainly burn fats as opposed to mainly burning sugar.
Maffetone doesn't really recommend 400m intervals in his book rather he suggests 10 seconds fast with 30 seconds slower. He also suggest anaerobic training ( ie intervals ) for only 3 - 4 weeks as most benefits are picked up in such a short time. So that's all I intend to do but even back when I was young(er) and I did intervals I found they helped.
Basically with the Maffetone Method you do a running test every 3 - 4 weeks at your MAF pace ( ie 138 bpm for me ) and you should see progress. Once you start to stagnate then it's time for speed work. I've been doing my MAF tests on a field but am finding that there are too many variables ( windy, muddy, cold, wet etc ). Unfortunately our track was damaged in the recent floods but when it reopens in 2010 that's were I will go for the MAF tests.
This method has worked well for me in that: I am not injured anymore, I have lost weight ( even though I don't really need to ), my breathing isn't laboured anymore, I am running faster by running slower ( I did no workouts over 138 bpm for the improvement in time for the 4 miles ) etc etc.
Here is an article written by Mark Allen: http://www.duathlon.com/articles/1460
Indeed Mark Allen Online is based on this method.
The book 'The Maffetone Method' by Phil Maffetone is available on Amazon for very little money so worth a buy I'd say. It definitely suits me 100%.
Anyhow a long reply but I hope that you find something good in it. :O)
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RE: Hi Everyone
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by Zofingen on December 19, 2009
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Hi Sarah,
Regarding intervals I think that they do help but your body has to be ready for them. For that reason I'd recommend the Maffetone Method. The Maffetone Method is basically a heart rate formula ( 180 less age less an additional 5 if you haven't done much exercise the last few years ). For me that equates to 138 ( I started before my birthday ). So I train with my heart rate monitor and I don't go over 138 beats p/m. At first the pace is really slow but you improve over time. Two things happen. 1) your heart becomes more efficient as you start running/cycling/swimming etc faster at the same heart rate 2) you teach your body to mainly burn fats as opposed to mainly burning sugar.
Maffetone doesn't really recommend 400m intervals in his book rather he suggests 10 seconds fast with 30 seconds slower. He also suggest anaerobic training ( ie intervals ) for only 3 - 4 weeks as most benefits are picked up in such a short time. So that's all I intend to do but even back when I was young(er) and I did intervals I found they helped.
Basically with the Maffetone Method you do a running test every 3 - 4 weeks at your MAF pace ( ie 138 bpm for me ) and you should see progress. Once you start to stagnate then it's time for speed work. I've been doing my MAF tests on a field but am finding that there are too many variables ( windy, muddy, cold, wet etc ). Unfortunately our track was damaged in the recent floods but when it reopens in 2010 that's were I will go for the MAF tests.
This method has worked well for me in that: I am not injured anymore, I have lost weight ( even though I don't really need to ), my breathing isn't laboured anymore, I am running faster by running slower ( I did no workouts over 138 bpm for the improvement in time for the 4 miles ) etc etc.
Here is an article written by Mark Allen: http://www.duathlon.com/articles/1460
Indeed Mark Allen Online is based on this method.
The book 'The Maffetone Method' by Phil Maffetone is available on Amazon for very little money so worth a buy I'd say. It definitely suits me 100%.
Anyhow a long reply but I hope that you find something good in it. :O)
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