Mad Manatee Mentors 2013: CLOSED (exc/ Pop Tart bribes) (Page 104)

That's a must for me, and part of why I plan to fly into CHI for Nationals. 

Beautiful sights while running are the best. I plan many-o routes just to see things. But it's the unplanned surprises that I really love.

Speaking of unplanned surprises, I got bit by a poodle this morning. That is indeed a first.

Wow!!  Hope it wasn't serious.  Itty bitty poodle or American Standard Poodle?

I got my Jogo in today--4.5 mile run in 54 minutes. Its getting a bit toasty here; with temps possibly hitting triple digits this week. Because of this and the fact that I have a race in two weeks, I have a question:

I hear of athletes in tris and OCRs using salt or mustard in races to help combat dehydration/cramping issues. I have been lucky to never reach any type of cramping, but with the super HOT temps coming up, I am wondering if this is something I should look into, and if so, how much, when, and how often?  Thanks Pod!

Got my jogo in: 32 minute run after work with DH and E.  Not so crazy hot tonight, which is awesome.

Working on installing all the new parts on the bike trailer so E and I can go for a ride tomorrow!  Happy Burley figured out a way to make the trailer safe to use with carbon frames.

Erin, what did your research yield? I am far from fast, but the few times I have worked on speed, it has been by adding a harder run once a week. I have to focus on it, and work on it, but if I hit it consistently for a couple of months, I'll see improvement. My four factors for running improvements are:

• Base Build
• More Running
• Speed work (once every 7-10 days)
• Mental Focus

Like I said, I am FAR from an expert, but that is what has helped this old body improve. I am currently in a speed cycle, for about 3 more weeks. Then it is back to running for the sake of running for a bit, give the ole legs a chance to catch up.

Scouts Running Tips

Stacey, I echo the sentiments of those much smarter than I, like Ben and Felicia. Keep running, keep building your base and give your body a chance to get stronger. HM's will be available in other places, in other years, at other times. And you have an opportunity to do many of them, if you avoid injury and develop your skills.

At least 80% of earlier posting seemed to be Yanti & Adrienne going back and forth. That's been a bit quieter lately.

They must be doing that on private messages - now I feel all excluded. 

For both of you, would recommend continuing to build up run volume. That has been the biggest determining factor for my improvement. For faster running, maybe some strides at most. If you don't know what those are, pick either of say 70-100 yds or 30 seconds, and pick up the pace for that. Build into say 5k pace or so throughout that time/distance. This is not a sprint, but a way to get more used to running faster without adding much stress. I tend to do them throughout a run, but others will find a flat, straight section of road (or a track) and do them there.

I'm not really sure the run volume is quite there for much other work, such as a tempo. For anything like that or various intervals you want to be well warmed up beforehand. That usually takes a couple miles. Then some easy running afterward, and this is already at about what a "normal" run might be for each of you. Then to do enough "speed" to be useful, you'd have to make this a relatively long run. I'm not too big on that as you're stressing yourself by both distance AND intensity in the same run. That will be a big physiological cost. This is not to say one should only ever do easy pace in the long run, but rather to generally try and keep the main speed work separate from the long run.

Something else that can help is the use of hills. The uphill can help develop more power without as much impact. Do be careful on the downhills though. Take it easy at first. Scout had recommended only going faster on ones that are 3% grade or less (matching my experience as well). I'd say take it easy on all of them for now and get used to working the uphill. The downhill can be helpful, but it can also be a lot harder as you're falling farther vertically with each step, more so as you go faster.

Darn this southern hemisphere.

What is "winter" like for you anyway?

Well it gets down to 1C in July but just in the morning.  It's averaging at the moment about 15-17C (mid fifties to sixties F)

But Melbourne is south.  Queensland for example is still about 70-80 and that's winter.  But they have a rainy season from december to March...really rainy.