SWBKRUN -CLOSED DUE TO TRAINING (Page 102)

no races here.  I walk about 10 minutes before and after every run.  For runs and rides, I try to spend about 15 minutes afterwards stretching my legs.   I don't do any stretching before or after swimming.   My swimming is mostly drill/technique focused and even though I spend a lot of time in the water, not much is intensive.   I do find that swimming helps relax my leg muscles, i.e., the ones that I beat up running and riding.

David: hope that your injury is nothing serious.

good luck racing peeps!  i'm running a half marathon this weekend in downtown atl.  not sure wtf i was thinking registering for a race the day after st. pats. 

this is going to be more of a mental challenge than physical one, i think.  i  have a set zone i want stick to and that's all i'm going to show on the garmin.  i do a pretty good job with not watching mile clocks, but i've never run like this before.  couple that with a high of 84 and its a hilly course... we'll see what gives.  also kinda interesting side note, to me at least...  i've been running short stuff (suz) for 20+ years now.  i don't know how many 5 &10 k's i've run, looking through my bib's the other day, its a lot.  ran my first "longer" race at the nashville half back in 2003 and run a bunch since. (funny story, college buddy and i ran it.  we went to see a show a the grand ol' opry and i ripped a nasty fart right when everyone was quiet... hahahaha!)  this is my 4th year racing tri's.   and as far as i can remember, sunday will be the first race i've ever run a second time.

i don't stretch much, if at all.  but when i do i think back to one of the events that made me realize i need to do something... i was sitting on the floor of out family room back in texas one afternoon.  i tried to stretch and touch my toes.  i couldn't. damn.   now i can sit down with my toes pointing straight up, reach down over the toes and touch the my arch.  i can do it cold too, just tried on my office floor.  i do, however, hear kim on every. f'ing. run. now when it comes to taking some time to cool down.  i don't know why i find the cool down so annoying/boring in those second or minute when the main part of the workout is over because it always the best part because you can be lazy and go easy. 

I am "racing" the Tobacco Road Half marathon this weekend. It is just going to be a glorified training run with support. I am NOT getting the workouts I hoped for here in Germany and my sleep is horrible. So I am just hoping to finish around 2 hours.

BTW: I am in the middle of one of many loooonnnnggggggg meetings.

I always do dynamic and static stretching after running, biking, or cross training.

First bike race of the season, Tidewater Classic Road race in Williamsburg, first race as a Cat 4 doing the Masters 35+

Deb, I was much more flexible before I got into Tri's.  I used to do Brazilian Jiu-Jitsu and we worked on flexibility a lot, not that I was overly flexible but much better than I am today. 

Going to meet with my sports massage guy and we're going over the stretches again to make sure I am doing all the ones he wanted me to do.  Linda, they are the dynamic stretches as well. 

I'm racing a 10K on Saturday.  First race since my last half marathon in Nov.

Last year, I did this race in 1:00:12.  If nothing else, I'd like to cut at least 13 seconds off of that.  Not sure I have a PR in me (56:33) as my run volume is lower then it was when I set it in Oct, but I'd like to see where I'm at.  I can never go as hard in training as I can when racing.

Wasington DC Rock 'n' Roll Half Marathon for me this weekend.
Race strategy:  RUN!  Shooting for a 1:48 to 1:50 PR.

Lot of folks running halfs this weekend, Good luck and swift feet to you all!

As for stretching, I try to do some stretching after running and biking.  I really need to get more consistent with it.  Truthfully, until about November, I never stretched.  Then I had some wacky stuff going on with a super tight calf muscle and my chiro (who I was seeing for ART) strongly recommended I start.

I also foam roll, but it's not usually right after training.  It tends to just be where I can fit it into my day.

I never stretch after swimming.

Thanks, everyone, I am feeling much better this morning.  The knot seems to have gone away, though it's still tender.  I usually walk for the first five minutes or so then start running at a crawl and build up over the first mile.  Most days, I take a short walk afterward, then about 5-6 minutes of stretching and another short, slow run (3-4 minutes).  If I am really pressed for time, though, my cooldown consists only of walking back to my truck which is about 1/4 mile right now.

No racing for me this weekend. 

Good luck to everyone racing!!  Wear some green again so Saturday's beer doesn't stand out when it comes back up on mile two.

x2

Wow, lots of racers this weekend! Awesome! Good luck and have fun!

David- Congrats on the 7 miles and the weight loss! Glad the leg is feeling a bit better today.

Tony- I am super inflexible too, always have been. The only thing that really has helped me is yoga, and I do notice a great improvement when I'm practicing regularly. Even once a week makes a big difference, although more is better.

Stretching- I'm terrible about warm ups, cool downs, and stretching. My warm up usually consists of going easy for the first 10' of a workout and cool down is the same only at the end. I do try to get in at least a few short yoga sessions several times a week, but I'm really inconsistent about it. I'm working on it though, because I know how important it is and I really notice a difference when I do it.

Was supposed to be racing the American Tobacco Trail half this weekend but the doctor said no.  Since Suzy cares so much I’ll give some details.  First, to defend my coach, he did say it was more than muscle imbalance; I was just giving the Readers Digest version.   A quick anatomy lesson, there are tiny bones fused to the end of your metatarsals (1^st and 5^th) called sesamoid bones.  They are like tiny knee caps for your feet bones.   The one on the bottom of my fifth is either cracked or anatomically “weird.”  Dr can’t tell from the x-ray if there is a hairline fracture or two bones fused together and are creating the shadow.  Either way it’s the old R.I.C.E. treatment. 

I’m waiting to hear from the coach on his theories on how this occurred.  Mine are I took too much time off and started back in with a combination of long runs and speed work – both of which are stressful to feet that aren’t use to being used.   I’ve ruled out all the usual culprits; shoes, running surfaces, etc. and the coach and I discovered that I am weak on the left side causing me to role to the outside of the foot when I fatigue.  And when you combine that with a stronger foot push for speed work it’s become painful. 

What I find interesting is the whole time I was IM training I never had issues with the left foot or left side core.  But now that I’ve switched to speed work it’s presenting itself.  I also think my increased focus on improving my running form is revealing issues that were masked with crappy body positioning.   We’ll get there in the end I guess. 

Good luck and have fun racers! No racing for me this weekend, but I do have a HIM kickoff meeting on Sunday! Really looking forward to it.

I don't stretch as often as I should. I always stretch and foam roll after long runs, but I really should do it after every workout. My hammies are tight! I have some lingering scar tissue and stiffness in my right hip from this time I was hit by a car 3 years ago so I try to do my hip stretches 3x a week. I almost never strech my upper body and I really should. Foam rolling works best for me. I also do the pigeon pose a lot.

ME,me!!!! First race since IM.

My goal for the race is to complete the 10k without seriously injuring myself. Oh, and beat Deb too! HA!

do you think there may be a correlation between the bold and the injury?  at least with supposed crappy body positioning you were not injured, right?    and i say supposed because i've thought about your body position a lot over the past several years and crappy ins't something that ever came up. 

That's a fair arguemnt. It's possible I have bad fast form and perfect slow form.  Goodness knows I've spent enough time in the slow form position over the years.

How does your Doug feel about this comment???

Rode with Matt Busche's dad again last night and got a chance to talk to him for quite a while.  Sounds like Matt is really ready for a good 3rd season as a Pro.  His dad looked like he was straight off the team bus with team bike, kit, helmet, gloves, etc.        

So...  The gauntlet has been thrown down.

My goal has changed.  I'm going to show Trevor how to run.

you're not good at goal setting, are you.  dig a little deeper next time.  you know... challenge yourself. 

below is my 910 review.  i know its lengthy and technical, but i encourage you to read through it carefully. take notes. and ask me any questions about the report.  remember, there are no stupid questions... just stupid people that ask questions.

Garmin 910 Review

its a piece of sh+t.

i wouldn't recommend spending 49 cents on the thing let alone 400 dollars.

the end

I'm confused.  Can you be a bit clearer please?

ahhh  i see where i may have lost you.  give me a minute.  i'll update for clarity.  and repost.

Garmin 910 Review.  REVISION 1

its a piece of sh+t.

i wouldn't recommend spending 49 cents on the thing let alone 400 dollars.

boobs.

the end

So you WOULDN'T hit it?