Work your Weakness aka "Hey, Mike, STFU!" Challenge (Page 10)

Originally posted by MSU_Brad

Originally posted by Asalzwed

Originally posted by MSU_Brad

Originally posted by Asalzwed

Originally posted by MSU_Brad

Originally posted by msteiner

Originally posted by MSU_Brad Still working away on loosening up my calves to see if that both helps my plantar fascitis issues and my running in general. I used The Stick again for quite a while last night, trying to really push into some areas on the back of my lower legs. Sore to the touch in the morning. I really wish I had a regular masseuse though, as I think that they can always do a better job. I think tonight I'll roll those spots on a baseball or such...and probably be gasping in pain. Anyway, need to keep working on it...I received my USAT Nationals qualification email today, and if I am going to potentially show up in Wisc next year, I need to get my running speed *way* up.

Do it!  I'll be there!

Here's the issue: Due to my problems with running, I've thus far limited myself to sprint races. I would certainly like to take on an Olympic and also want to do a HIM, but I have to be able to run the 10K without a major problem with my feet before I would do this. The swim, no problem. A little work on the bike, and I'd be fine for that, too...but I'm not going if I am going to be just awful in the run. I think that would be a disservice to what Nationals is. No one wants to see a guy running a 52 minute 10K at AG Nationals, do they?

I don't think people are as judgy as you might think. There was a wide variety of skill there. Myself included! I did not love training for that tri and knew I would show up not really a "competitor." And I was ok with that.

It all depends on how YOU feel about it. If showing up and not competing would bum you out, don't do it. But no one is going to think less of you if you do. It was a very supportive event.

No, this was all about my own feelings on it. If I don't feel I can put forth a decent time in the run, I don't want to go. I'm honestly not really worried what others think about it...I am the guy who did the run in one of my triathlons in a Batman mask and a Michigan State cape. I'm certainly not going to be a "competitor" no matter what I do, either. I'm okay with that. I give it what I have and am happy with my results, generally. If AG Nationals wasn't an event that had to be qualified for, I would look at it in a totally different manner. But since it is, I'd be more apt to do the Sprint at Nationals if I don't feel like I can get my run down to something middle of the pack or so. My run time would "hide" in the results a little better there!

Totally valid. And haha about burying your run times. Although, if you are a decent swimmer, an OLY is a really good bet. 

I don't train my swimming that hard due to the law of diminishing returns, as I'm relatively pretty good naturally, and it would take a lot of effort to make small gains. I just train for maintenance in the swim usually. I'm never the first out of the water, but I'm in the front pack. However, for an Olympic, I'd put a lot more work in to the swim. My feeling, in a more competitive race like AG Nationals, I'd come out in the top 3rd or so of the pack. I didn't look at previous results in detail, but I would just assume that there would be a higher percentage of strong swimmers there then in a lot of the local races I do. But my swimming does *not* make up for my running, even in an olympic distance. There's only so much to be gained in the water. In my last sprint, I lost 6...yes 6...minutes to the winner of my AG in the 5K. I'm not putting 6 minutes on anyone at AG Nats in the water, but in a 10K I might give up 10-15 in the run. Yikes. And thus my focus remains on improving my weakness.

Yeah, I hear ya. That all makes sense.

So, are running injuries what you think are slowing you down?  

Is it just foot pain or is it other stuff? You seem to roll a lot. Are there IT Band issues? Sorry if you have said this before. 

Well, well, well, AGN is shaping up to be a bit of a party, Salty.  Are you suuuuuuuuuure you don't want to do it again this year?  Maybe just come for the party part?  I promise I will come well equipped this year, and if you don't have to run off to the airport at 3, it could be a good ol time.

The doc gave me the g2g this morning. X-rays are negative and he feels encouraged that it seems to be getting better.  I asked him if I could continue running and he said yes, as long as it doesn't make the pain worse (which it hasn't lately), so I guess I'm going to start my conservative return to running.

Salty, I would very much appreciate your feedback--and anyone else's too.

I have been trying to get back into two a days, and now that I'm not worried I'm doing something irreparable.  All of the following runs would be EZ with maybe one M pace.

M- run (5-6), swim

T-run (3-4)

W-run (5-6), swim

H-bike, swim

F-run (3-4), swim

S-run (8-9), bike

S-bike, run(3-4), swim

What do you think?

Re: AG Nats

Firrrrst of all, you bailed on me pre-race!!! I cannnnot trust! I needed a hug!

Nah, I toyed with the idea of going to spectate for fun. I haven't ruled that out/ I don't want to compete. Triathlon is just not my thing. I would be tempted to do the sprint where I actually think I could be quite competitive but once again, I just don't think I love it enough to train the way I think I owe the sport, also it's going to be well into 2014 by then and I will be starting to really ramp up my run focus is mind boggling ways.

As far as your plan. That is way too much. You are almost going from like 5 to 35ish miles. 

I think you should start with much shorter runs in the first few weeks. Maybe even less frequent at first. And really slow. Which I think is also going to be a problem for you. 

Do your miles on a soft surface if you can, too. Like a trail or around the outside of a football field (alternate direction if you need to, halfway through or for WU/CD)

Spend the time that you might be going crazy from not running doing strength exercises, specifically working on the supporting muscles for your injury.

That's just what I would do though. After all, you are a grown-azz woman

Let's not bring my growing azz into this.

FFS woman!  If I had known you needed a pre-race anything I would have been there with you.  For realz.

Shyte. Really too much?

Damn it.
OK. I can do less, and I could do some track running, but I actually feel like grass, because of the inconsistencies in it (bumps, divets, etc) can make me unstable and tweaky (not to be confused with twerky).  Would a nice soft track surface count?   Strength exercises...hmmm.  OK. OK. I can do that.

"Really slow" is kinda hard for my ego.  But it's really all relative.  And you know what's harder for me than that--NOT FACHING RUNNING.  So I'll be good :)

OK, so I've done 3, 5 milers this week (Sat, Sun, Wed), and was planning on running tomorrow.  What would you do for single run distance and total weekly mileage, given that?

Yeah track is good. It's nice and soft. Just be sure to switch up the direction, it ends up being a whole lotta lefts if not. You could even kick off the shoes at the end of a workout and do some running in the infield. It's a very freeing feeling. 

Post 5 miler, how have you felt afterward? A little more tight/sore?

I think now is a really good time to get to know your body (heh heh) no, no, I mean really listening. It's really, really important. Especially if you want to go places with triathlon/running. And not just listening, but obeying. 

I see so many people just stick to some canned plan just because, making no adjustments for their own personal circumstance. And it's a terrible idea.

I will post my post-run feeling here as this is my new weakness challenge and you can help me get to know my body.  How's that sound?  ;)

Great

I wonder too ... about tacking on a hard bike right after a short run. To get an extended period of effort with a little less impact.

Just a thought. I've seen teammates do this.

Trying to avoid the crazy long quote...

The bike after the run?  hmmm.  You know, I never do this.  Maybe I should try that.

OK, I will add that to my challenge for the upcoming week.

BTW, I will consider running barefoot in the infield, but our temps are pretty chilly already, my dear.  Brrr.

Oh yeah. I had this summery vision. Sorry about that. I probably wouldn't even do that here and it's 50. Sometimes my brain ...

30 minutes, huh?  OK. 

I will seriously tone things down. 

What do you guys think about treadmill running for a soft surface?

Well that helps keep it in perspective! I guess I should be grateful that I get to start at 30 :)

Yes, 5 days a week, though that's the most I've hit during my "focus".  I must admit, I'm getting kind of into the swimming routine, and the gains are coming at a rate that is keeping me very invested and interested.  I notice that when I take two days off in a row (like over the weekend) my form is chit the first day back in the water (Monday) and my times are slower.  That is all to say that I feel like whatever I'm learning/gaining right now is still very tenuous,and I'm worried if I don't keep my days and volume up, I'll lose it

Treadmill is great...for short distances.  I can handle maybe 45 minutes including WU/CD before I go crazy.  The nice thing is we have a decent one down in the House of Pain, so I don't need to drive to the gym.

The treadmill puts a little different stress on your body, so be careful and like anything new, build up slowly.  The TM puts a little more strain on the hip flexors and glutes.  Also consider some incline to 1) reduce pounding, and 2) allow you to run at a slower mph so you don't have to look like you're sprinting on the treadmill.  JD has a whole section on it.

X2, 3, 4? on the easing back into it.  I was literally doing 3-5 minutes of running when I first came back. 

I'm still faithfully going to BY 3-4 times/week and running 5 times, plus throwing in a bike or two so I don't forget how. 

Now the swimming part, which is honestly the limiter I should be working, continues to scare me.  Every time I get back into the water for any length of time I aggravate my neck, which then shuts me down for a freakin' month or more.  So, I'm not starting up again until December.

RE:  AG Nationals...hopin' to qualify in the spring!

Yay!!  So happy for you   I'll leave the recommendations part up to Salty!

Best getcho azz in the pool, son.  We expect to see you in Milwaukee :)

What is it about the swimming that tweaks your neck? 

Ah man, so many people are going this time. I might really have to consider. Plus, I can drink way more beer this time. And eat way more nachos. And run more!

Thanks Noelle :)

I ran for 30 minutes this morning on the dirt/gravel.  When I was on the dirt it felt great, some of the bigger gravel rocks, not so great.  I've decided to do 3-4 miles (30ish minutes each day for a week (as long as I'm pain free) and reevaluate. 

Thanks for the tough love guys.

I've brought up my volume (should end in the upper 60/lower 70 miles) this week and dropped one quality session. Then emphasized the strength and other preventative measures. 

Next week I will be dropping back down in mileage and increasing the intensity in preparation for a race on Sunday. I'll be continuing with the preventative stuff through race day to work my weakness. 

Also Mike, if no one has told you lately, STFU!