DRM's Group - FULL (Page 10)

#1 yes, 150's and 200's on 1015" rest is tough. Also, this sounds like a hard workout for you. Try not to make every workout real hard.

#2 is HR 130-140 your zone 2? My training plan has three different bike workouts per week. Obviosuly the long ride. Then a hard bike and an easy spin bike during the week. Try to mix it up.

#3 Take a look at the Jack Daniels book ( for running, not whiskey). When I switched from 3 days per week to 5 it made a huge difference. You do have to be very careful with this. Be sure to get where you are used to the 3 days running per week. Then I added two 2m easy runs in. I would strongly suggest to not do interval work until you have been doing the extra running for a while. If you have only been running for 2mos consistently, you do not need speed work. Just running more will get you faster. It will also greatly lower the risk for injury. I have done a pseudo Daniels plan the last 6 mos or so and can tell you it really works. Feel free to ask more questions, but I recommend the book.

Tough going Joe! Hang in there and get well.

Get a fitness ball. When I had the back problem, my chiro set me up with a ball and some good lower back stretches and exercises. I also added core and it has made a big difference for me as far as no more back aches. If I even feel a slight pain, I realize I haven't done the ball. I do it and feel better right away.

There are some great swimming articles on this site that I have just started looking at. There are a series of 10 lesson articles with some good drills. He even includes pics and a few movies to see the drill.

Be carefule with the extra running. Add mileage slowly.

This site is good also, key words: "A program of home exercises to stretch your Achilles tendon and plantar fascia are the mainstay of treating the condition and lessening the chance of recurrence."

in 2003 I was suffering from sore heals, sore Achilles and tight calf's that ended with me tearing my calf Soleus muscle.  Besides running incorrectly (heal striking) I was not doing enough or the proper calf stretches. The 2nd bent knee stretch is the one I do the most now days, it gets the Soleus/Achilles the best for me.  I have also taken to ice my feet/cold pool myself after runs and also massage my the bottom of my feet.  The fibrous tissues really get little knots in them that I have to loosen up.  This has helped me a lot in the pool, I no longer get foot cramps like I used to.

Wow that's not much time for resting.  I use 15-30 on 50's, 30-60 on 100-200 and 60-120 on anything longer.  My goal is to become efficient not tired.  Granted everyone is different in terms of recovery though when it comes to swimming.

My recent Bike LT test of 173 gives me a Z1 of 113-142 and Z2 of 143-154.  135-140 is my comfy zone.  Make sure you are maintaining proper cadence when upping the intensity.  Do a bike LT test when you get a bit more time in the saddle.

I only do interval work when races are coming up, and they are only really race pace intervals.  You have a good background in running though so I'm not going to judge this.  You will be rocking in 6 months!

Man viruses are the worst to get!  Get well soon before that vacation in paradise!

Stretch those hips good for that ITB.

A local Master instructor (and in some reading I done, in BT posts) stated to build technique/efficiency you need to create artificial speed to better learn the feel of the water, he advocates the use of fins for this.  Since I purchased my fins my speed has improved.  Granted I also have done way more swimming the past two months that I ever have.  But I can feel the water no like never before, when my rotation is not correct, when my head/chest is too high and I'm dragging my legs.

• Ramp up my running.  While playing competitive soccer, a full 90 at a high work rate was not an issue for me; since wrecking my knee late in '01 and getting fixed in early '02, I've not run consistently.  My training runs feel good and I feel like I'm headed in the right direction, just need to do more of them.
• Work on bike/run intervals.  Lots of people have told me the transition from bike to run is tough; articles I've read indicate the same.  Somebody recently shared that doing 5-10 min intervals on the trainer and then hopping off and doing 5-10 min runs and repeating several times is a great prep tool for this aspect of the tri.  We'll see.

Work on your running form now so that when you start ramping up you are not wasting a lot of energy.  This goes hand in hand with the bricks.  You have to keep your pedal rate up.  When you start your brick keep the run stride rate same as your pedal rate (~90-95), but the run stride length short.  As your legs get aquainted to the run you then will naturally start to increase your stride length.  I have an article on this somewhere that I need to find.  I'll post it in a new post.

That's the attitude!  We look forward to reading it, I'll never froget my first race!

OK, the following is a great article from T3 Coaching regarding how to come off the bike and begin your brick run.  I follow the same principles when I start my runs.  I start my WU, I try to make sure that my stride rate is high enough but I use shorter stride lengths and as I warm up I increase my speed by simply increasing the stride lengths.  Hope this helps!

Thought about when to ditch a workout. When you are having a bad workout, how do you know when to suck it up and keep going and when to quit. I don't have an answer, but have some indicators to help with your decision. Sometimes it is mental and you need the break. Sometimes you need to overcome the mental part and push through. This takes experience. Is it a once in a while thing or is it regular 1+ times per week.

Ok, so far I haven't really said anything right :-) Well on my long run this morning, I felt very fatigued and no energy in the legs. I also did my Tues run after work instead in am so I knew legs might be a little tired. During this 3m I am talking to myself saying no way I can do the whole run. Mile 2 I try to pick up the pace to normal and it is a 1' slow and feels harder than it should. You see where I am going. At what point do I bag this run. Well, I had my HRM on. My HR is only upper zone 1 to lower zone 2. I  know I am not over trained or overly fatigued. If I was the HR would be way up. So I keep going. At the 4m point I run my normal pace and start feeling better. My last 7m were faster than ever and my overall time ended up being my fastest despite the slow start. However, if my HR had been up or legs started really hurting I would have stopped. Just another way to use your HRM as a tool.

It still takes experience to know when to bag one. I have had runs in the heat and partially dehydrated that I finished no matter what. I know what it took to recover from that and know to bag those kind of runs now.

Perfect timing Cameron!

Last night I ran home and right off I didn't feel "right", the WU HR was about 5-7 bpm higher than normal for the WU and I felt like I couldn't catch my breath.  After 17 min "WU" I attempted my first 10k race pace interval and could only muster a 7:56 pace for a 1/2M, I was totally out of it.  I did a recovery jog for 30 sec then walked for a 90 sec and got the HR back down to low Z1 then resumed a slow run until the next interval.  After my HR came down I felt better and during the slow run things just felt "right", the HR was upper Z1 where is should be.  I came up onto the next interval (1 Mile) and felt absolutely fine and did a 7:29 mile.  I repeated the recovery and on the final 0.7M interval I did a 7:20 pace interval.  Interestingly enough my HR avg for each interval was the same at 165-167.  On my cool down I tried to figure out what was different about this evening leading up to the run. 

What did I do wrong?

1. I ate a decent size meat sandwich at 6pm, lots of protein, ~ 400-500 calories based on on-line counters.
2. I ate a yogurt with fruit ~ 90 minutes before my run, 290 calories, mostly do to the fruit (sugar) content.

So say I had ~750 calories in the 4 hours before I ran with the latest 290 of it 90 minutes before hand with lots of sugars.  Based on the Hammer Nutrition article of when and what to eat before an event, I totally busted the 100 Calorie per hour rule! 

So like Cameron said. Is it overtraining/fatigue? Dehydrated? When & what you last ate? A cold festering behind the scenes? Experience and logging helps to track issues like these and hopefully prevent them from happening again...

Not really.  Quick search says it has a composite Al frame and 105/Ultegra specs.  Did you see a good price for it?

Just bought the bike with stock wheels and trainer wheels. It's my present for busting my @$$ at work and training. Mjolner isn't upset.  He's psyyched to become the hill meister ride. 

 I just work too darn hard not to have equipment that our two doctor income can afford.  I was on the fence and I asked Erin, and, to muy surprise, she said go ahead.

Ps, who do we talk to to get them to alphabetize the mentor groups so we don't have to search all the threads to get our group.

Great, where are the pix!

I have a link on my Log page setup so I don't have to search the forums for it.

Ok I put the link  for our page on my log page. Bluey no smarti.

(Trin A1.jpg)

Hey guys.  I just wanted to say that I've really enjoyed being a part of this group and that I appreciate everyone's participation.  When I started my whole triathlon thing I was already in a place where I really enjoyed working out.  Working out or training, whatever you want to call it, with a triathlon goal and people on BT to share it with just made it better to the 10th power.  Now due to my ongoing ITBS, every time I move, whether training or not, it's with trepidation.  I now dread getting on the bike or running because I know I won't be able to go as long as I want to or worse I may not even be able to go as long as I did last time.  I'm in good shape and I've always been active enough to mantain a healthy level of fitness, so when I started triathlon it was for fun.  It's simply no fun anymore.  This has affected my family and I've neglected my business as well, so I've decided to take a break for awhile.  I'm going to get my life in a little better order mentally and then we'll see what happens physically.  One always seems to be tied to the other.  I'll still lurk around a little because I'm excited to see how everyone's first race or first race of the year goes, but for now adios.

Good Luck and Have Fun!

Good luck! We will be waiting for your return!

Joe...before you completely bail, how about finding a local chiro or massage therapist that specializes in Active Release Technique.  We've got quite a few folks in our local tri club dealing with ITBS.  One of the presentations at our meeting last week focused on the benefits of Active Release, specifically as it relates to helping mitigate/prevent ITBS.  You never know, if you've not explored this as a possible solution, you might find an answer.

Though I've not had ART used on me, I did undergo "rolfing" treatment a couple of years via a local massage therapist.  Rolfing is similar in that it focuses on the  soft tissue release...bottom line: it worked wonders!

Keep us posted re: your situation!

Lou

Our thread is on a bit of a downer lately!

I had a rough bike ride on Sunday, and work is a beeotch, but otherwise IMAZ prep is going well. I hope you guys are well. I'll run through y'all's logs tonight or tomorrow.

Can't let that happen!  I need to post more useless documents and links!

As some of you may know, I ran a 10k last Saturday. Ran a PR 45:53 and was way better than my pre-race goal of a 48 flat.  Swam on Sunday and had to use the pull buoy for must of it as my legs were DEAD!  I'm hoping to get in an easy run tonight.

Ditto on the work deal, building a presentation with a business meeting on Thursday...

Joe,

I totally understand.  "Life" takes priority, get well and come back when you can.