Yes, I should be able to meet the 2:15 per week rqmt. Count me in.
konaexpress…you are canadian…please stop counting in miles and make it to KM…lets help our neighboor from the south get use to metrics!!!
good the good work in the cold national capital region!!!
I’m in. Training for first marathon in March, and doing a half in December. Right now it’s about 4x/week 45 min or longer (up to 2 hrs), with 2 more days around 30 min. Never felt better. I’ve recorded my fastest 5K and 10K times this year, and fully expect to do the same for the half! And I used to dislike running somewhat. That is what consistency will do. Good challenge, dpaul.
I’ve been doing 2 x 45 min runs during the week and 2 x 60 min on Sat & Sun since the end of
Sept. Mon-Fri I commute by bike 14 miles roundtrip and swim 1000 at lunch. I’m taking the winter off riding on weekends for the first time in at least 15 years. I’m visiting my parents in North Carolina and, for the first time ever, didn’t take my bike. Did an 8K Turkey Trot today and will run in the mountains the next three days. Really enjoying the simplicity of running moderate distances after so much time focusing on IM triathlon.
Jonnyo: It’s wierd, I swim metric and cycle metric, but I haven’t quite made the transition to running metric. I guess I am old school (I am after all, old… period)!!!
Jonnyo…now I figured out why Konaexpress keeps hammering me…while I am running 5 min per K in training (8 min miles) he just one ups me by running 5 min per MILE! We need him to go back to metric so that we can keep up!
i dont think konaexpress can run 5 minutes miles…unless he gets out of his super aero position when he runs but you told me he always stay in aero position so…it s impossible to run fast all curl up like that…
and for konaexpress…you may be old on paper be old but until the day come where you wont be able to substain that crazy aero position for 180km…you CANT be consider old
Jonnyo, the scary part is that when he retires in 5 years he’s going on the full Joe Boness plan (going from 2-3 Ironmans per year to 3-5 per year…).
By the way, I’ve been on the Konaxpress “light” program. I’ve been riding on the rollers exclusively in the aerobars at 95-105 RPM. I installed two “rumble” strips on the sides of the rollers (a piece of duct tape), so that I can ride with my head down and the moment I hit the rumble strip it is warning that I will eject from the rollers, so I can correct myself! Man, riding on the rollers in the aerobars is hard!
I definetely CANNOT run a 5 minute mile, never mind 5 minute mileS. I’ve been doing the windtrainer 3 X 60 minutes a week, 90 % in the aero position. I have lowered the front of my aerobars so I am even more invisible to the wind (ha ha wind, you can’t find me). The spacer will come out before year’s end and the wind will never find me!!
I definetely CANNOT run a 5 minute mile, never mind 5 minute mileS. I’ve been doing the windtrainer 3 X 60 minutes a week, 90 % in the aero position. I have lowered the front of my aerobars so I am even more invisible to the wind (ha ha wind, you can’t find me). The spacer will come out before year’s end and the wind will never find me!!
Yea but…can you eat Indian food? 
Trevor, and Jonnyo…OK OK OK, I don’t get it. Konaexpress is 4" taller than me, his bike is a medium Lucero, mine is a small Lucero, he has spacers, I have none…so how come he’s lower and less visible to the wind than me…I think his troll arms are the only reason he is so aero. If he had regular length arms, he’d actually be punching a bigger hole in the wind…forget that thought, its better that he have the troll arms and catches zero water. This is my only chance to stay ahead
OK, back to running 3x45 min per week.
OK, I’m done for the week…not quite 3x45 min, but met the spirit: Mon 25 min, Tue 25 min, Thu 45 min, Sun 84 min total 2:59.
Trevor, today was an 84 min trail run with Konaexpress, followed by a 95 min rollerski with James Young and Yves Fortin…you guys in 45-49 better watch out, now that Yves is on skis, he’ll be a monster next spring…but you might be safe for your IMNA podiums…he’s threatening to do either Norseman (the one Bjorn won) or Embrunman…no pussy cookie cutter IMNA events for him next year!
Dev
Well out I go
had a nice 20 mile fixed gear ride
now I will get my 45 min run
great november weather 50 oh look it is not raining 
see you in a hour
Thom
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well, this challenge was a good thing this morning. I really did not feel like doing anything, this morning after being up late working, but I do know that I feel much better if I do a bit of training in the morning than none at all. So the options boiled down to 40 min on the rollers or 45 min run…I figured value per minute, the run was where to go…plus I could knock off one of my three 45 min runs for the week…all good! I might have to hit the rollers tonite though!
I am trying to run 4-5 times a week 30 min to an hour. I do a performance cycling class two days a week and hope to start swimming one day a week soon.
hey Konaexpress and Trevor:
Last week was 25 min, 25 min, 50 min, 45 min, 80 min (5 runs 225 min) This week 25 min, 45 min, 60 min, 60 min (4 runs 190 min)…I ran all my miles quicker this week in the 7-7:30 range
Come Jan 1, I hope to keep this routine going (run at least 3 times per week) through the winter and upping weekly minutes to 180 min (vs 135 target now) so that when XC ski season ends, I can quickly ramp run miles with a few 90-100K weeks before Wildflower.
Dev