Monday, Catching Up

This week's Focus is patience. Spring is here and I can feel that same old familiar "got to get it all done right NOW!" voice in my head. Patience with aerobic training. I'm only one week into a base period. There will be a minimum of 7 more weeks, probably more like 12.

Think Long Term.

Friday : Easy day, just the commute to work ~10 miles

Saturday : Road out to Amante in N. Boulder to join the BTC ride. and got dropped. :) Found is challenging to stay under my self imposed 150 bpm limit. I was planning on being left behind, so I was ready for it. Totaled 3:30 hrs and 54 miles. Good solid ride.

Sunday: went out for 10, but pulled the plug at 8 miles. after about 50 minutes, my HR would climb at the slightest hill. I found that I had to run pretty slow to keep the HR down, I chalked that up to fatigue from Saturday's ride.

Sunday afternoon I went out for 2 hrs easy with C. On the Cherry Creek path. Kept the HR low and worked on smooth pedaling.

Week Recap: with commuting, 12:45 total hrs; 10 hrs on the bike and 2.5 hrs running. Staying under my MAF (155 bpm running and 150 bpm on the bike). Or at least trying to :) 8:45 under MAF and 3:40 in Steady State.

Technically, I'm using Gordo Byrns definition of AeT rather than the Maffetone formula. Gordo's definition of AeT ( the HR where you feel the first deepening of breath (also called ventalory threshold during the Coconi test)) (there may be some spelling issues there :) ) also fits with my lab measured LT of 184 on the run. So I'm calling my Aerobic Threshold 155 bpm while running. That's 29 beats below my LT. On the bike that first deep breath happens a little sooner, around 150 bpm. The biggest challenge with this style of training is the patience necessary to allow these workout to sink in. Think Long Term.

Kia Kaha