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Team Trisuppo - OPEN (Page 27)
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 2014-04-21 8:42 AM in reply to: JoePetto |
Master  3022  |  Subject: RE: Team Trisuppo - OPENOriginally posted by JoePetto So for the week I ran 6 days in a row for the first time in nearly two years. Legs are shot and need a rest day, but it is amazing how the body adapts from consistent running. Heel is bit tight though and will need a lot of stretching. Joe - great week - 6 days per week is my goal for the year. |
| 2014-04-21 8:43 AM in reply to: realrellim |
Master 3022 | Subject: RE: Team Trisuppo - OPEN Originally posted by realrellim Adding in 3:44:04 for the 22 miles I ran Saturday. It was mostly good, as I ran uphill all the way into Golden (home of the Coors Brewery, which, by the way, is an ugly industrial set of buildings and not anything like the commercials shot up in the mountains...) but then enjoyed heading downhill on the way back. Most of it is gradual enough that it feels flat, but the final climb into Golden is noteworthy. Great job! |
| 2014-04-21 8:45 AM in reply to: JBacarella |
Master 3022 | Subject: RE: Team Trisuppo - OPEN Originally posted by JBacarella Although I should get negative points for overeating and going to the casino. Unfortunately overeating ended up being my results for Sunday. Oh well, back at it tomorrow. HIM plan officially begins in the morning. Key for me I think is letting the fitness come back and not try to force it. Following the plan and going easy when it says to go easy. Always tough to do for some reason! |
| 2014-04-21 4:56 PM in reply to: JBacarella |
76 | Subject: RE: Team Trisuppo - OPEN Adding hour bike from Saturday and 1 hour bike today. Gabe 18 31:00:50 Mark 16 21:00:00 Joe: 18 21:49:00 Lisa 16 22:33:40 Jim 16 21:20:37 Mitch 10 09:07:09 Bruno 9 10:45:00 Samy 4 05:25:03 Rachel 3 04:11:13 |
| 2014-04-21 10:12 PM in reply to: sisu13 |
Expert 1109  Guatemala | Subject: RE: Team Trisuppo - OPEN Saturday 2hr drainer, Sunday 2.3k OWS, today 1hr drainer Gabe 21 34:51:50 |
| 2014-04-22 8:47 AM in reply to: trigabe |
Master 3022 | Subject: RE: Team Trisuppo - OPEN 60' on the drainer last night and 40' run this morning. Gabe 21 34:51:50 Mark 16 21:00:00 Joe: 18 21:49:00 Lisa 16 22:33:40 Jim 16 21:20:37 Mitch 12 11:55:32 Bruno 9 10:45:00 Samy 4 05:25:03 Rachel 3 04:11:13 |
| 2014-04-22 12:58 PM in reply to: trisuppo |
Expert 2811 | Subject: RE: Team Trisuppo - OPEN 55 minute runch Gabe 21 34:51:50 Mark 16 21:00:00 Joe: 18 21:49:00 Lisa 16 22:33:40 Jim 17 22:16:10 Mitch 12 11:55:32 Bruno 9 10:45:00 Samy 4 05:25:03 Rachel 3 04:11:13 |
| 2014-04-23 12:08 AM in reply to: JBacarella |
Expert 1109 Guatemala | Subject: RE: Team Trisuppo - OPEN Today 1hr on the dreadmill at the gym while trying new shoes. At the end my knee hurt a little and then a lot through out the rest of the day. I'm totally frustrated, but slowly coming out of denial that this may be a bigger problem, requiring a serious recovery effort on my part. I will try to get into a routine of strengthening and stretching exercises and probably drop any hopes of doing a full Ironman race in the next 3-4 months For those that where able to overcome ITB issues, what worked best for you to recover? Thx! Gabe 22 35:51:50 |
| 2014-04-23 2:59 AM in reply to: trigabe |
Master 1609 Gold Coast Australia. | Subject: RE: Team Trisuppo - OPEN Sorry to hear about the ITB injury Gabe, You probably read everything about it by now, other than reducing the volume I have no remedies for it. Only once I had some persistent pain of this sort, but it slowly went by itself. Updating with 2 runs today and yesterday. Gabe 22 35:51:50 Mark 18 23:00:00 Joe: 18 21:49:00 Lisa 16 22:33:40 Jim 17 22:16:10 Mitch 12 11:55:32 Bruno 9 10:45:00 Samy 4 05:25:03 Rachel 3 04:11:13 |
| 2014-04-23 3:04 AM in reply to: trisuppo |
Member 131 Colorado | Subject: RE: Team Trisuppo - OPEN Originally posted by JBacarella Lisa- It is amazing what in-laws can do for a person's desire to run a little longer. I think I would BQ if I saw mine more often So. True! Gabe--I'm so sorry about the ITB issue and wish there was an easy way to know how much r&r it needs. Lovely ride outside yesterday, and about an hour and a half of speedwork this morning. Gabe 22 35:51:50 Mark 18 23:00:00 Joe: 18 21:49:00 Lisa 18 25:06:31 Jim 17 22:16:10 Mitch 12 11:55:32 Bruno 9 10:45:00 Samy 4 05:25:03 Rachel 3 04:11:13 |
| 2014-04-23 9:26 AM in reply to: realrellim |
Expert 1480 Somewhere in the Swamps of Philly | Subject: RE: Team Trisuppo - OPEN Adding Tuesday 80' bike and run combo and today's 65' dreadmill. The dreadmill workout was tough - 8 miles - first 2 miles slow ramp up to marathon pace, mile 3 @ Mary pace, mile4 @ half Mary pace, mile 5 @ 10k pace, mile 6 @ 5k pace, miles 7&8 cool down. Gabe: haven't had the ITB issue, but I have had other injuries related to running. The recipe for rehab is the same (assuming that nothing is actually broken or torn). Only rest will bring down the inflammation causing you discomfort and it's not just rest from running. The PT will tell you to likely get off the bike for a while. Next, you will need to fix the bio-mechanical issue causing you to aggravate the ITB. Causation is tough as there could be many contributing factors, but many times it is related to musco-skeletal weaknesses you may be overcompensating for. When I had my piriformis issue, the cause was tight hamstrings and weak core. Once you get to and fix the root cause, you can then consider things like shoes, running gait, etc. No easy answers, but if you don't come to terms with it, it won't get better (and could get worse). Gabe 22 35:51:50 Mark 18 23:00:00 Joe: 20 22:54:00 Lisa 18 25:06:31 Jim 17 22:16:10 Mitch 12 11:55:32 Bruno 9 10:45:00 Samy 4 05:25:03 Rachel 3 04:11:13 |
| 2014-04-23 12:44 PM in reply to: JoePetto |
Expert 2811 | Subject: RE: Team Trisuppo - OPEN 55 minutes on the drainer. Gabe 22 35:51:50 Mark 18 23:00:00 Joe: 20 22:54:00 Lisa 18 25:06:31 Jim 18 23:11:10 Mitch 12 11:55:32 Bruno 9 10:45:00 Samy 4 05:25:03 Rachel 3 04:11:13 |
| 2014-04-23 1:37 PM in reply to: JBacarella |
| 76 | Subject: RE: Team Trisuppo - OPEN Laps in the pool... oh the joy. Interesting that the distance of the pool is not posted and the people at the front desk didn't know. Because I'm new to this I don't know if it's meters or yards. (La Fitness) I'll figure it out and ask some others in the pool that look like they know what they are doing. I'm looking forward to getting in open water. Gabe 22 35:51:50 Mark 18 23:00:00 Joe: 20 22:54:00 Lisa 18 25:06:31 Jim 18 23:11:10 Mitch 12 11:55:32 Bruno 10 11:15:00 Samy 4 05:25:03 Rachel 3 04:11:13 |
| 2014-04-23 3:37 PM in reply to: sisu13 |
Expert 1480 Somewhere in the Swamps of Philly | Subject: RE: Team Trisuppo - OPEN Originally posted by sisu13 Because I'm new to this I don't know if it's meters or yards. (La Fitness) Definitely yards - and almost certainly 25 yds. I belong as well. Pool looks small because it is shallow and typically in a more confined space. My times are identical there and the "big" pool at our community center. |
| 2014-04-23 11:07 PM in reply to: JoePetto |
Expert 1109 Guatemala | Subject: RE: Team Trisuppo - OPEN Thanks to all for your comments about my ITB issue and as Joe suggested, I will work to find out the root cause to fix whatever needs fixing. Today 1hr drainer at lunch Gabe 23 36:52:20 |
| 2014-04-24 10:46 AM in reply to: JoePetto |
| 76 | Subject: RE: Team Trisuppo - OPEN thank you Joe! very helpful - now I can try my best to keep track of laps. My mind will often drift off and I'll think - shoot, how many have I done?! ha |
| 2014-04-24 10:48 AM in reply to: trigabe |
| 76 | Subject: RE: Team Trisuppo - OPEN 90 minutes on the bike today. Gabe 23 36:52:20 Mark 18 23:00:00 Joe: 20 22:54:00 Lisa 18 25:06:31 Jim 18 23:11:10 Mitch 12 11:55:32 Bruno 11 12:45:00 Samy 4 05:25:03 Rachel 3 04:11:13 |
| 2014-04-24 1:12 PM in reply to: sisu13 |
Expert 2811 | Subject: RE: Team Trisuppo - OPEN 53:53 runch today. I am anxiously waiting for the mailman like Ralphie for his secret decoder ring, because it is new shoes Thursday. After 600 miles ( a lot on the treadmill) my knees are telling me its time for new shoes and they are supposed to be here today! Gabe 23 36:52:20 Mark 18 23:00:00 Joe: 20 22:54:00 Lisa 18 25:06:31 Jim 19 24:05:03 Mitch 12 11:55:32 Bruno 11 12:45:00 Samy 4 05:25:03 Rachel 3 04:11:13 |
| 2014-04-25 1:31 PM in reply to: JBacarella |
Expert 2811 | Subject: RE: Team Trisuppo - OPEN 50 minutes on the drainer. Gabe 23 36:52:20 Mark 18 23:00:00 Joe: 20 22:54:00 Lisa 18 25:06:31 Jim 20 24:55:03 Mitch 12 11:55:32 Bruno 11 12:45:00 Samy 4 05:25:03 Rachel 3 04:11:13 |
| 2014-04-25 9:08 PM in reply to: JBacarella |
Master 1609 Gold Coast Australia. | Subject: RE: Team Trisuppo - OPEN 2hr bike ride along the ocean this morning and 5k Kirra parkrun (24:04). Gabe 23 36:52:20 Mark 19 25:30:00 Joe: 20 22:54:00 Lisa 18 25:06:31 Jim 20 24:55:03 Mitch 12 11:55:32 Bruno 11 12:45:00 Samy 4 05:25:03 Rachel 3 04:11:13 |
| 2014-04-26 11:07 AM in reply to: markz |
Master 3022 | Subject: RE: Team Trisuppo - OPEN Yesterday: Swim in afternoon followed by late evening run (part with daughter, part without). Today: 1:45:00 on the bike. Gabe 23 36:52:20 Mark 19 25:30:00 Joe: 20 22:54:00 Lisa 18 25:06:31 Jim 20 24:55:03 Mitch 14 15:00:00 Bruno 11 12:45:00 Samy 4 05:25:03 Rachel 3 04:11:13 |
| 2014-04-26 11:49 AM in reply to: #4917388 |
Expert 1109 Guatemala | Subject: RE: Team Trisuppo - OPEN Had a nice 2 day trip for work through some beautiful areas of rural Guatemala. Adding 50 min drainer on Thursday and 70 min drainer today. Gabe 25 38:52:20 Mark 19 25:30:00 Joe: 20 22:54:00 Lisa 18 25:06:31 Jim 20 24:55:03 Mitch 14 15:00:00 Bruno 11 12:45:00 Samy 4 05:25:03 Rachel 3 04:11:13 |
| 2014-04-26 7:05 PM in reply to: 0 |
Master 1609 Gold Coast Australia. | Subject: RE: Team Trisuppo - OPEN 2:25' run this morning. Home - Corrumbin Parklands - home. On the way back stopped at the service station in Burleigh, got one V (drink) and the attendant happened to be an ultrarunner who did numerous 96k ultras in Durban, South Africa. I also found a pair of good glasses on the road! Never a dull run (read: long runs are kind of boring and anything different is really welcome). Gabe 25 38:52:20 Mark 20 27:55:00 Joe: 20 22:54:00 Lisa 18 25:06:31 Jim 20 24:55:03 Mitch 14 15:00:00 Bruno 11 12:45:00 Samy 4 05:25:03 Rachel 3 04:11:13 Edited by markz 2014-04-26 7:07 PM |
| 2014-04-27 8:20 PM in reply to: markz |
Expert 1480 Somewhere in the Swamps of Philly | Subject: RE: Team Trisuppo - OPEN Updating for the last 3 days Friday - 9M in 1:10 - solid tempo pace Saturday - 1:50 bike into lots of wind. Flat at 20 miles out - air cylinders crapped out. Walked a mile with the bike back until I found some triathletes with a pump. First time i felt stranded. Sunday - 30' swim then a 12 mile run - 1:37. Felt very sluggish and tired. Gabe 25 38:52:20 Mark 20 27:55:00 Joe: 23 27:31:00 Lisa 18 25:06:31 Jim 20 24:55:03 Mitch 14 15:00:00 Bruno 11 12:45:00 Samy 4 05:25:03 Rachel 3 04:11:13 |
| 2014-04-28 8:32 AM in reply to: JoePetto |
Master 3022 | Subject: RE: Team Trisuppo - OPEN Originally posted by JoePetto Updating for the last 3 days Friday - 9M in 1:10 - solid tempo pace Saturday - 1:50 bike into lots of wind. Flat at 20 miles out - air cylinders crapped out. Walked a mile with the bike back until I found some triathletes with a pump. First time i felt stranded. Sunday - 30' swim then a 12 mile run - 1:37. Felt very sluggish and tired. Nice 3 days! SOLID! |
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