Time on the Legs

Time on the Legs

During these dog days of summer it is important that you remember that whenever you run or ride outside, that it’s all about the time on the legs, and keeping the heart rate under control.

It’s not about the speed. It’s not about the miles covered.

Your heart and legs only know that they are working. If you score yourself frequently (your progress) by comparing HR to speed, you’re going to quickly be brought down to your knees with feelings of failure, or that you are lacking in some way only known to you.

Your legs don’t ever know what speed that they are going. They only know that they are moving, and moving at different efforts when prescribed. They could care less if you ran 8 miles or 10 miles at your prescribed heart rate.

They just know that they are working.

Walking = Work
Strength Training = Work
Jogging = Work

The list is endless.

What you do have to pay attention to is making sure that you don’t overtrain in this heat. Because it is easy to do.

I’ll use Speedy Steve as an example: SS normally runs around a 9:00 mile for his maximum aerobic heart rate training runs. But in this heat of 95 degrees, he gets really bummed when he’s doing more walking than running and ends up with 11 min mile averages. SS is smart though, because if he goes to that 9:00 mile he’s going to affect any workouts coming up in the next few days that might need him to work harder. The accumulated fatigue can end up causing him to get injured so he can’t perform at his A race when it is cooler.

SS decides to let his ego go, and just relax because he knows that in a few weeks it’s going to be cooler, and taking the time to keep things under control is going to pay off big time. After all, SS just had a 10k PR doing just this over the past few months.

The ego is a tough thing to battle, but once you let it go? You suffer less, your body will thank you, and you will know that you have gotten the time on your legs needed for success!

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Make it amazing!!!!

Ironvirgins Sierra Huber and Donna German at Ironman Chattanooga 140.6

Ironman 70.3 Augusta - Adrianna Anderson and Cathy Friedel

Powerman Michigan (long course duathlon) Diane Vilimek

Westchester Olympic - Mark Kaufman

Giant Acorn Olympic - Kristin Swift and Chris Vaughan

Giant Acorn Sprint - Teresa Berra, Margaret Krick and Joanna Schmickel
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Nice work!!!

Liz Carroll - 27th at ITU Worlds in Rotterdam (and a 57’ 10k!)

Adriana Anderson - 2nd Overall Woman at Revenge of the Penguins 20 miler in 2:42

Drew Holton - 1st AG at 2450 Half Ironman (Boulder) in 4:43

Tom Cook - 10’ PR at Atlantic City 70.3 in 5:12, plus a half marathon PR

Nick Husson - 13th AG at Atlantic City 70.3, PR in 4:48

Anna Necheles - half marathon finisher!
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RACE RESULTS OF
ALL ATHLETES

  • June Races
  • Rock Hall International
    Chris Vaughan 3rd AG (30" PR)
    Elizabeth Carroll 2nd in AG
  • Conquer the Cove 25k
    Kate Moga 2nd AG and PR
  • Raleigh 70.3
    Steven Albert PR (6:55)
    Rose Hall Hoyle at 6:25
  • Buffalo Oly Tri
    Veronica Bondi 1st in AG
  • DK 100 Miler
    Drew Holton 1st Male overall
  • Naylors Beach Sprint
    Nick Husson (1:11) 3rd overall
    Sierra Huber(1:30) 1st AG
  • Victoria 70.3
    Drew Holton in 4:50 for 14th ag
  • Boulder 70.3
    Abby Sanford in 5:26 (PR) and 9th AG
  • Eagleman 70.3
    Brielle Lizmi, 5:14 and 9th AG
    Donna German 6:47
    Christopher Stock , 4:18, 1st Amateur!!
    Liz Schieber, 5:55
    Debi Weber Bernardes, 6:23
  • Jamestown Oly
    Brian Quintana, 2nd AG and 2:18
  • Sprint Tri in NC
    Rose Hoyle in 1:27
    Andrew McKechnie in 5:56
  • Pride 5k
    Sharon Jessup 30" PR
  • 2k Lake Anna Swim
    Ciara Graves 1st AG!