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SWBKRUN- Miles and Miles ahead!!!! CLOSED (Page 101)
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 2010-01-19 9:39 AM in reply to: #2555972 |
Champion  7163     Verona WI--Ironman Bike Country! |  Subject: RE: SWBKRUN- Miles and Miles ahead!!!! CLOSEDI'm so sad......you guys have the cutest dogs and I don't have one. We had to put Newt to sleep four years ago and the man doesn't want another one due to travel and I am allergic to dogs. Phooey. I guess I will live vicariously through you. Jeff--I agree, stick with the old numbers, but it probably makes sense to do it again. I had a really lousy 20' TT last summer, we waited a week and then had to put myself through that torture again....it paid off. Mark--to me the most important is clipless pedals and great shoes. Steve--you are most welcome. That book is dogeared from carrying it to all my races. Oh yeah, I'm so happy (sorta schizo right?).....got the results from my latest x ray this morning. They are normal. I don't know exactly what that means, but I am guessing new bone has formed....should no more later today or Thursday during PT. For now, I am still working the walk/run routine. What do I think about:: 1) staying calm and long in OWS 2) high cadence so no mashing, good posture, and deep breathing check every 10 mins when I fuel for biking 3) push the pevlis forward which forces me to stand tall (ha ha) and keep my HR within zone usually every time I drink which is twice a mile for marathons. Edited by SSMinnow 2010-01-19 9:40 AM |
| 2010-01-19 9:42 AM in reply to: #2621462 |
Champion 6973  marietta | Subject: RE: SWBKRUN- Miles and Miles ahead!!!! CLOSED |
| 2010-01-19 9:45 AM in reply to: #2621405 |
Master 1478 Horseheads, NY | Subject: RE: SWBKRUN- Miles and Miles ahead!!!! CLOSED DougRob - 2010-01-19 10:12 AM Mett - 2010-01-19 10:04 AM So this year is going to be my first road bike purchase. Other then a bike and helmet what would you guys consider as essentials when riding. I am hoping to get some good mileage in and want to make sure that I am prepared and comfortable. 1. Clipless pedals and shoes 2. Some form of hydration system 3. A Garmin or other computer 4. Good riding shorts Doug Flat repair kit Hand pump Saddle bag to keep stuff in Road ID or some other thing that identifies you...just in case! ETA: Whoops...looks like I didn't refresh my browser before I replied...see some of these were already mentioned. Now you have two votes for them! Edited by gdale 2010-01-19 9:53 AM |
| 2010-01-19 9:50 AM in reply to: #2621462 |
| Subject: RE: SWBKRUN- Miles and Miles ahead!!!! CLOSED SSMinnow - 2010-01-19 10:39 AM got the results from my latest x ray this morning. They are normal. I don't know exactly what that means, but I am guessing new bone has formed....should no more later today or Thursday during PT. For now, I am still working the walk/run routine. This is great Suzy. Keeping my fingers crossed for you - and ignore what John said  |
| 2010-01-19 9:54 AM in reply to: #2555972 |
Master 1539 Sin City | Subject: RE: SWBKRUN- Miles and Miles ahead!!!! CLOSED Songs - Jeez, even though I can't hear, but my brain has a bad habit of "hearing" songs over and over and over and over...and you'll think I wished to be deaf! A couple songs that tend to stick is - "Believe" by Cher - mostly this line, "Do you believe in life after love, I can feel something inside of me say, Do you believe in life after love, I can feel something inside of me say..." you get it. I tend to sing, "Found a Peanut last night" when climbing hills, or "This is the Song that doesn't end" (Lambchop Playalong...endless song", but it works!! |
| 2010-01-19 10:03 AM in reply to: #2555972 |
Master 2436 Apex, north carolina | Subject: RE: SWBKRUN- Miles and Miles ahead!!!! CLOSED WOW, so many wonderful things happening to everyone. I would be writing a laundry list if I mentioned everyone by name so collectively: Runners - from non stop 2 milers to hill repeats to 1/2 marathons to family 5Ks and pain free runs. THAT IS AWESOME EVERYONE!!!! Kyla - I'll have to take a picture of my road bike for you. She is not pink but has lots of pink accessories! I get lots of comments and I love it. (Something about passing a dude when you are riding pink tires is very good for the ego!!) And how do you like the running skirt? My hubby got me one for x-mas but I am having trouble with the image. I know, coming from the chic with pink tires right? All this talk about check lists got me thinking. I'v organized my thoughts into what I did last year and what I hope to work this year.
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| 2010-01-19 10:05 AM in reply to: #2555972 |
Extreme Veteran 488 Lewis Center, Ohio | Subject: RE: SWBKRUN- Miles and Miles ahead!!!! CLOSED Wow, I didn't expect a response so quick. Those are great ideas, I figure I will just try to get it all at once and then figure out how to use it. I am a big guy so I definitely need to make sure I have comfortable gear. On a side note I lost 3 lbs last week and hope to match it this week. I am getting stronger at running and hope to get to the pool this week. The place I go to closes at 9pm and getting off work at 7pm makes it tough. Who makes a good pair of pedals/shoes? Any recommendations Edited by Mett 2010-01-19 10:06 AM |
| 2010-01-19 10:11 AM in reply to: #2620893 |
Master 1539 Sin City | Subject: RE: SWBKRUN- Miles and Miles ahead!!!! CLOSED ashort33 - 2010-01-18 8:18 PM Alright, another real training question. What does everyone do pre and post run. I am looking to improve recover after running I figure better warm up / cool down / stretching process will help. Here is what I am doing now: WU: 1/4 mile walk in 5 min - 3.0mph CD: 1/4 mile walk in 5 min - 3.0mph Stretch after cool down: 3x20sec calf stretch; 3x20sec heel dip and raises on a curb; 3x20sec stork stand quad stretch; 3 x 30 sec toe touch; 3x20sec abductor/adductor stretch Surely there is a better routine than that out there... Oh, I'm curious as well! Before run - I just do heel dip and raises on the curb, jump up and down for a little while, and then WU walk for 3 to 5 minutes. CD is 2 to 5 min walk, and again some heel dips and calf stretches, and I go home. There has been times when I don't stretch at all. I really should be better, especially in the run, but I feel like my muscles are SO loose, no matter what I do. It may be because I haven't done 1 full mile of run yet, so when I do the walks, it kinda stretches the muscles anyways. People do so many different things, so there's no "one" perfect routine. I would think, if you feel like you feel great at the start of the run after your stretching routine, and still feel great until the end of the run, and you feel perfect and could go for more..then you're fine. :-) I've done a lot of 20+ mi bike rides where I don't stretch at all...no problems (of course, don't be like me...I'm no hero). Anyone else would like to chime in on what is absolute necessary for stretching routine? |
| 2010-01-19 10:22 AM in reply to: #2621563 |
Master 1539 Sin City | Subject: RE: SWBKRUN- Miles and Miles ahead!!!! CLOSED Mett - 2010-01-19 8:05 AM Wow, I didn't expect a response so quick. Those are great ideas, I figure I will just try to get it all at once and then figure out how to use it. I am a big guy so I definitely need to make sure I have comfortable gear. On a side note I lost 3 lbs last week and hope to match it this week. I am getting stronger at running and hope to get to the pool this week. The place I go to closes at 9pm and getting off work at 7pm makes it tough. Who makes a good pair of pedals/shoes? Any recommendations Sidi is a great cyclist shoes (I don't know if they make Tri shoes, but I don't see why not! Many of my cycling-only friends swears by Sidi Genius 5...it lasts them a very long time), so does Shimano. I have a cheap- bike shoes (because I'm cheap, but never again get white shoes...they get dirty too easily. *laughing*), and they suit me fine. It got holes to let air in and out, and special insoles to block them during the cold rides. It fits on my pedals. Honestly - it's what fits YOU and what's type of pedals you get that matters. Some shoes can only work for certain pedals. Since you just started out on a road bike, I highly recommend you to get platform pedals for the first 100 miles or so, then transition to clipless pedals. I think you should learn the feel of your bike, how to ride a road bike...that way you have less to worry about, and it would be way easier to "bail" than having to worry about clipping in and out for your first couple rides. My $0.08 (price of my thoughts went up). |
| 2010-01-19 10:22 AM in reply to: #2621580 |
Master 1478 Horseheads, NY | Subject: RE: SWBKRUN- Miles and Miles ahead!!!! CLOSED CyborgQueen - 2010-01-19 11:11 AM ashort33 - 2010-01-18 8:18 PM Alright, another real training question. What does everyone do pre and post run. I am looking to improve recover after running I figure better warm up / cool down / stretching process will help. Here is what I am doing now: WU: 1/4 mile walk in 5 min - 3.0mph CD: 1/4 mile walk in 5 min - 3.0mph Stretch after cool down: 3x20sec calf stretch; 3x20sec heel dip and raises on a curb; 3x20sec stork stand quad stretch; 3 x 30 sec toe touch; 3x20sec abductor/adductor stretch Surely there is a better routine than that out there... Oh, I'm curious as well! Before run - I just do heel dip and raises on the curb, jump up and down for a little while, and then WU walk for 3 to 5 minutes. CD is 2 to 5 min walk, and again some heel dips and calf stretches, and I go home. There has been times when I don't stretch at all. I really should be better, especially in the run, but I feel like my muscles are SO loose, no matter what I do. It may be because I haven't done 1 full mile of run yet, so when I do the walks, it kinda stretches the muscles anyways. People do so many different things, so there's no "one" perfect routine. I would think, if you feel like you feel great at the start of the run after your stretching routine, and still feel great until the end of the run, and you feel perfect and could go for more..then you're fine. :-) I've done a lot of 20+ mi bike rides where I don't stretch at all...no problems (of course, don't be like me...I'm no hero). Anyone else would like to chime in on what is absolute necessary for stretching routine? I am not a good example either. My pre-run routine consists of getting changed, putting on my HRM, putting on my ipod and going. Sometimes if I feel tight (usually in the calves) I will stretch but often I still just go but at a slower pace in the beginning. Post run...I do strech calves, quads and hams. Usually just static stretching. If it is a long run (9+ miles for me) I will stretch and then go for an ice bath. |
| 2010-01-19 10:23 AM in reply to: #2621563 |
Elite 3395 Raleigh | Subject: RE: SWBKRUN- Miles and Miles ahead!!!! CLOSED Mett - 2010-01-19 11:05 AM Wow, I didn't expect a response so quick. Those are great ideas, I figure I will just try to get it all at once and then figure out how to use it. I am a big guy so I definitely need to make sure I have comfortable gear. On a side note I lost 3 lbs last week and hope to match it this week. I am getting stronger at running and hope to get to the pool this week. The place I go to closes at 9pm and getting off work at 7pm makes it tough. Who makes a good pair of pedals/shoes? Any recommendations I used to ride Time pedals, but now use Look Keo pedals. They make a wide variety. The have 4-5 degrees of float and the pedal has a large enough surface to be comfortable for bigger guys with larger feet. I am a size 11.5 - 12 depending on the brand. I knoe speedplay pedals are popular, but they are not for everybody. They have a smaller contact area with the bottom of the shoe. |
| 2010-01-19 10:25 AM in reply to: #2620893 |
Champion 6973 marietta | Subject: RE: SWBKRUN- Miles and Miles ahead!!!! CLOSED ashort33 - 2010-01-18 10:18 PM Alright, another real training question. What does everyone do pre and post run. I am looking to improve recover after running I figure better warm up / cool down / stretching process will help. Here is what I am doing now: WU: 1/4 mile walk in 5 min - 3.0mph CD: 1/4 mile walk in 5 min - 3.0mph Stretch after cool down: 3x20sec calf stretch; 3x20sec heel dip and raises on a curb; 3x20sec stork stand quad stretch; 3 x 30 sec toe touch; 3x20sec abductor/adductor stretch Surely there is a better routine than that out there... training. same pretty much every run day. WU: 20 high knees / 10 strides / 20 one-leg hops / 10 strides WU: 1x5' moderate race wise. for me this is distance dependent. the two stand alone run distance i've done lately... 1/2 marathon. w/u. supposed to do an easy mile w/ a few sets of knees highs and pickups. reality was ~1/2 that his past sunday. c/d. same stretching i do after every run. takes about 5-7 minutes. drink beer. 5k w/u 1 mile easy. 4 x 200 just above race pace with 100 easy in between. c/d same stretching i do after every run. takes about 5-7 minutes. drink beer. next race i'll include a walk over to the podium to accpet my award. LOL..suuuuuuure. Edited by fattyfatfat 2010-01-19 10:26 AM |
| 2010-01-19 10:26 AM in reply to: #2555972 |
Master 1539 Sin City | Subject: RE: SWBKRUN- Miles and Miles ahead!!!! CLOSED |
| 2010-01-19 10:31 AM in reply to: #2621563 |
Champion 5522 Frisco, TX | Subject: RE: SWBKRUN- Miles and Miles ahead!!!! CLOSED Mett - 2010-01-19 10:05 AM Wow, I didn't expect a response so quick. Those are great ideas, I figure I will just try to get it all at once and then figure out how to use it. I am a big guy so I definitely need to make sure I have comfortable gear. On a side note I lost 3 lbs last week and hope to match it this week. I am getting stronger at running and hope to get to the pool this week. The place I go to closes at 9pm and getting off work at 7pm makes it tough. Who makes a good pair of pedals/shoes? Any recommendations I just use old fashioned Shimano SPD - not fancy, but they work just fine! |
| 2010-01-19 10:32 AM in reply to: #2621617 |
Champion 7163 Verona WI--Ironman Bike Country! | Subject: RE: SWBKRUN- Miles and Miles ahead!!!! CLOSED Pre run: Stretch before leaving house, 1-2m warm up ez pace, stretch or Pt exercises--grapevine, backwards running, side shuffle (2 sets) Cool Down: 1-2m ez pace to bring HR down, chocolate milk/3g glutamine or Amino Vital, stretch including TP work. For races, I have different routine: Stretch at hotel, 1m warm up at hotel to make sure all kinks are worked out, TP in the hotel Get to the race and do another 1-2m warm-up with 3-5 strides and PT exercises followed by light stretching. fattyfatfat - 2010-01-19 10:25 AM ashort33 - 2010-01-18 10:18 PM Alright, another real training question. What does everyone do pre and post run. I am looking to improve recover after running I figure better warm up / cool down / stretching process will help. Here is what I am doing now: WU: 1/4 mile walk in 5 min - 3.0mph CD: 1/4 mile walk in 5 min - 3.0mph Stretch after cool down: 3x20sec calf stretch; 3x20sec heel dip and raises on a curb; 3x20sec stork stand quad stretch; 3 x 30 sec toe touch; 3x20sec abductor/adductor stretch Surely there is a better routine than that out there... training. same pretty much every run day. WU: 20 high knees / 10 strides / 20 one-leg hops / 10 strides WU: 1x5' moderate race wise. for me this is distance dependent. the two stand alone run distance i've done lately... 1/2 marathon. w/u. supposed to do an easy mile w/ a few sets of knees highs and pickups. reality was ~1/2 that his past sunday. c/d. same stretching i do after every run. takes about 5-7 minutes. drink beer. 5k w/u 1 mile easy. 4 x 200 just above race pace with 100 easy in between. c/d same stretching i do after every run. takes about 5-7 minutes. drink beer. next race i'll include a walk over to the podium to accpet my award. LOL..suuuuuuure. |
| 2010-01-19 10:34 AM in reply to: #2621515 |
Champion 7163 Verona WI--Ironman Bike Country! | Subject: RE: SWBKRUN- Miles and Miles ahead!!!! CLOSED Havin'Fun - 2010-01-19 9:50 AM SSMinnow - 2010-01-19 10:39 AM got the results from my latest x ray this morning. They are normal. I don't know exactly what that means, but I am guessing new bone has formed....should no more later today or Thursday during PT. For now, I am still working the walk/run routine. This is great Suzy. Keeping my fingers crossed for you - and ignore what John said I usually do.  |
| 2010-01-19 10:37 AM in reply to: #2555972 |
Master 2436 Apex, north carolina | Subject: RE: SWBKRUN- Miles and Miles ahead!!!! CLOSED SIDI makes a great tri shoe. They are expensive but every little piece is replaceable and guaranteed. One pair should last you forever when you can change out each little piece if it wears out. I starte with speedplays b/c I was told they were the easiest to clip in and out of. But I had too much trouble and have switched to LOOK KEOs. They are great. Stretching: Don't forget your hamstrings, glutes and hip flexors!!! Long lunges with your hips pushed forward for the hip flexors, straight legs and touch your toes (or beyond if you can) for the hammies, and rest you foot over your opposite knee and bend forward for the glutes. Spend some quality time with your foam roller as well. |
| 2010-01-19 10:39 AM in reply to: #2621639 |
Champion 6973 marietta | Subject: RE: SWBKRUN- Miles and Miles ahead!!!! CLOSED SSMinnow - 2010-01-19 10:34 AM Havin'Fun - 2010-01-19 9:50 AM SSMinnow - 2010-01-19 10:39 AM got the results from my latest x ray this morning. They are normal. I don't know exactly what that means, but I am guessing new bone has formed....should no more later today or Thursday during PT. For now, I am still working the walk/run routine. This is great Suzy. Keeping my fingers crossed for you - and ignore what John said I usually always do. but i know he loves me. |
| 2010-01-19 10:40 AM in reply to: #2621660 |
Champion 5522 Frisco, TX | Subject: RE: SWBKRUN- Miles and Miles ahead!!!! CLOSED fattyfatfat - 2010-01-19 10:39 AM SSMinnow - 2010-01-19 10:34 AM Havin'Fun - 2010-01-19 9:50 AM SSMinnow - 2010-01-19 10:39 AM got the results from my latest x ray this morning. They are normal. I don't know exactly what that means, but I am guessing new bone has formed....should no more later today or Thursday during PT. For now, I am still working the walk/run routine. This is great Suzy. Keeping my fingers crossed for you - and ignore what John said I usually always do. but i know he loves me. For crying out loud - can we have a big group hug and then go back to training Edited by ashort33 2010-01-19 10:41 AM |
| 2010-01-19 10:43 AM in reply to: #2621563 |
Champion 6973 marietta | Subject: RE: SWBKRUN- Miles and Miles ahead!!!! CLOSED Mett - 2010-01-19 10:05 AM Wow, I didn't expect a response so quick. Those are great ideas, I figure I will just try to get it all at once and then figure out how to use it. I am a big guy so I definitely need to make sure I have comfortable gear. On a side note I lost 3 lbs last week and hope to match it this week. I am getting stronger at running and hope to get to the pool this week. The place I go to closes at 9pm and getting off work at 7pm makes it tough. Who makes a good pair of pedals/shoes? Any recommendations what is your foor size? i have a 48 or 49 (14 US). shoe selection is much more limited. and it gets worse past 48 as sizes usually jump two sizes. at least this is what i've seen. |
| 2010-01-19 10:49 AM in reply to: #2621673 |
Master 1478 Horseheads, NY | Subject: RE: SWBKRUN- Miles and Miles ahead!!!! CLOSED fattyfatfat - 2010-01-19 11:43 AM Mett - 2010-01-19 10:05 AM Wow, I didn't expect a response so quick. Those are great ideas, I figure I will just try to get it all at once and then figure out how to use it. I am a big guy so I definitely need to make sure I have comfortable gear. On a side note I lost 3 lbs last week and hope to match it this week. I am getting stronger at running and hope to get to the pool this week. The place I go to closes at 9pm and getting off work at 7pm makes it tough. Who makes a good pair of pedals/shoes? Any recommendations what is your foor size? i have a 48 or 49 (14 US). shoe selection is much more limited. and it gets worse past 48 as sizes usually jump two sizes. at least this is what i've seen. No wonder you can swim those 1:30s...you have built in flippers! |
| 2010-01-19 10:54 AM in reply to: #2621673 |
Extreme Veteran 488 Lewis Center, Ohio | Subject: RE: SWBKRUN- Miles and Miles ahead!!!! CLOSED I actually have small feet for a guy who is 6'5", I only wear an 11 so it shouldnt be to tough to find a pair of cycling shoes. |
| 2010-01-19 11:09 AM in reply to: #2621693 |
Champion 6973 marietta | Subject: RE: SWBKRUN- Miles and Miles ahead!!!! CLOSED gdale - 2010-01-19 10:49 AM fattyfatfat - 2010-01-19 11:43 AM Mett - 2010-01-19 10:05 AM Wow, I didn't expect a response so quick. Those are great ideas, I figure I will just try to get it all at once and then figure out how to use it. I am a big guy so I definitely need to make sure I have comfortable gear. On a side note I lost 3 lbs last week and hope to match it this week. I am getting stronger at running and hope to get to the pool this week. The place I go to closes at 9pm and getting off work at 7pm makes it tough. Who makes a good pair of pedals/shoes? Any recommendations what is your foor size? i have a 48 or 49 (14 US). shoe selection is much more limited. and it gets worse past 48 as sizes usually jump two sizes. at least this is what i've seen. No wonder you can swim those 1:30s...you have built in flippers! they slow me down on the bike. to much drag. yeah that's my problem. |
| 2010-01-19 11:35 AM in reply to: #2621673 |
Member 85 Keller, Tx | Subject: RE: SWBKRUN- Miles and Miles ahead!!!! CLOSED fattyfatfat - 2010-01-19 10:43 AM Mett - 2010-01-19 10:05 AM Wow, I didn't expect a response so quick. Those are great ideas, I figure I will just try to get it all at once and then figure out how to use it. I am a big guy so I definitely need to make sure I have comfortable gear. On a side note I lost 3 lbs last week and hope to match it this week. I am getting stronger at running and hope to get to the pool this week. The place I go to closes at 9pm and getting off work at 7pm makes it tough. Who makes a good pair of pedals/shoes? Any recommendations what is your foor size? i have a 48 or 49 (14 US). shoe selection is much more limited. and it gets worse past 48 as sizes usually jump two sizes. at least this is what i've seen. foor? Did your feer get in the way while you were typing that? Robert |
| 2010-01-19 12:14 PM in reply to: #2555972 |
Champion 6973 marietta | Subject: RE: SWBKRUN- Miles and Miles ahead!!!! CLOSED HA! nice catch. |
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