Fred D Mentor Group Part III (Page 105)

Being a nerd, I actually set up a spreadsheet with autocalculations so that I was increasing by no more than 10% a week mapped out each day. It turned out something like this:

The formula for the last cell is =SUM(100-(100*(row above total mileage/current row total mileage)))

So sorry to hear this...I second the concensus that a) you should get it formally checked out b) ART could help and c) PT is what did the trick for me. After every stinkin' run, I do a bunch of hip and core exercises (including the one's Elaine suggested as well as some Jane Fonda's (my PT's name) - where you are lying on your side the floor and you lift the top foot to the ceiling while keeping the leg straight and clamshells - where you are lying on your side on the floor with knees slightly bent, keeping your feet together lift your knee to the ceiling). That has helped tremendously (after doing the exercises/ART for about 6 months). Good luck!

I would love to continue with this group and continue to participate as I can...a wealth of knowledge/experience can only (hopefully) help!

On a somewhat related note, however, I am being forced to take some time off for the short term. My mom was admitted to the hospital (actually directly into ICU) in a diabetic coma (motivation, anyone?) a week ago and I left Maine on Sunday to come to New Mexico to help my father out. She has been released (thank goodness), but we are still reeling with the aftermath. I should be here through Saturday - home again Saturday night. Because of the craziness of the days I just haven't been able to fit a single flippin' workout in. I know intellectually that missing a week won't derail me, but emotionally feel like all my base is slipping away.

It's been interesting from a dietary perspective...my parents eat VERY differently than I or my family do. I am really noticing the effect of processed/high fat/low fiber/high sugar on their health. While I certainly don't eat as cleanly as I could - I am light years ahead of my parents. (I told my mom that I needed to go back to the grocery store to get more fresh fruits and vegetables and she said, "Wait? We've already had a bunch, aren't we done with that yet?"). Additional proof that taking good care of yourself really does pay off in the end.

Oh well - enough from me. I'll get back on the boards when I've got some time, and I'll get back to working out when I get back home (I never thought I would long for my trainer)...in the meantime - anyone who is considering dropping out - please don't...your insight and feedback are extremely useful and helpful. Just use the logs (the logs are actually quite good for me - and I love the historical perspective it gives me) and chat us up. Ciao!

that's a good idea.  Seems like increase equally though is the way to go. 

Another good one:

Stand up, weight on your injured leg.  Cross your other foot over the top.  Arms up high in the air, lean over to the side.  You should feel the stretch around your hip level.

ITBS starts at the hip, so this is where you want to focus.  Also when you're using the roller, make sure you go up high enough.

Thanks for everyone's feedback - much appreciated, and I am slowly coming around to the full realization that I can't half a$$ the fact I need to do some strength training.  My feeling is that my issues very much stem from my hips, and the fact that I dip them just a touch when running.

Purely selfish reasons, but I'd hate to see you go Marc.  I've gotten a lot from your posts, and feel you're such a valuable member to the group.  I'm hoping to continue learning as much as possible from you and everyone else going forward.

DON'T LEAVE!!

I'll spread it over at least a few of the runs, if all of them isn't practical. Then bump the other runs some the next time you up. I tend to be more cautious about bumping out the long run as well, usually going with the other runs first.

Would hate to see you go too Marc! Something else to keep in mind is the use of the information you have picked up. What I mean is that I don't necessarily get a lot of totally new information from the forum at this point, but in looking over various questions and forming responses I'm able to better utilize all the bits and pieces I have picked up. From that I'm definitely seeing a bigger picture so far as training goes than just a few months ago.

Marathon training plan - opinions wanted/welcomed/solicited for.  Honestly I am not sure I can handle this kind of volume, both time wise and commitment wise.  I will still be strength training 3x's a week - no give there, but I may stop my biking part way through this.  The 0's are when I am in Africa and cannot train.  And as you can see I put a limit of 6/10 on my week day runs part way through.  There are 3 weeks of slightly above 10% increase.  This is for a marathon on April 20th.  I would have liked a few more 20's in there but I guess I got lazy in developing my plan even though I knew I would be close. I haven't determined what to do for taper week yet

I'd be concerned with 5 straight weeks of ramping up post-Africa, as well as coming back about the same mileage from a week off. Is there a reason you're trying to peak at 60mpw? If you do, maybe something more like totals of 34, 44, 50, 44, 55, and then a steeper taper... ETA: I'd reduce the weekly run mileage - the long runs of 16 and 8 look pretty standard

Disclamer: not familiar with writing marathon plans

Funny, those are my concerns as well.  Normally I would alternate each build week with a 16 miller once I hit the 16 mile range.  But I kind of ran out of weeks.  The only way I could do that is to earlier on build my long miles and not increase my week day miles.  Which is still an option.  So I'd probably max out at 8ish for those medium runs.  Which is what I have done for previous marathons.  I'll have to think on that. 

What type of mileage are you currently comfortable running?  I see a real problem with a plan that requires you to start at 20 mpw and peak at 60 mpw.  Last year I did a marathon training plan that peaked at 60 mpw and almost every week was above 40 mpw. 

If 20 mpw is your current comfort zone, I would shoot for a plan that peaks out more around 40-45 mpw.  But focus on getting about 3-5 weeks at 40-45 mpw instead of just 1 or 2 weeks at peak mileage.  If you feel good towards the end of your plan, maybe have one week at 50 mpw.

The reason I chose not to do a December marathon this year is because I kept drawing up a plan like yours and realizing it wouldn't work.  Being that I usually bike race over the summer my running volume is way too low going into the marathon plan.  I promised myself I won't do another marathon unless I can run 35-40 mpw consistantly for 3-4 months BEFORE the marathon plan starts.  That way I can use a marathon plan that peaks at 60-65 mpw without it being too aggressive.

I know I am comfortable in the 30-40 range.  And honestly not doing the marathon is also an option (maybe the best one or do a last minute sign up of things just work).  I originally was going to do it cause I was going to be living there but now we won't be there until may probably

This was the plan I followed. It's intended to be a 1/2 to full plan. It averaged 30mpw. Not sure if you'll find it useful, but I liked the general structure. I was only running ~20mpw prior to starting it, but I was training for a half iron, so the fitness level was there... the actual run mileage was not so much.

So, I've read this a few times and I'm trying to understand how the trainer would affect the numbers being reported by the PT.  Unless the resistance was preventing you from getting to a comfortable cadence, isn't the power being recorded all happening prior to the trainer being involved?  

As for a spot to do an outdoor 20' test, I would normally be screwed there too but there is one stretch of road near me that is perfect for it.  It's about 12 km of dead flat road with decent pavement and no intersections requiring a stop.  As long as i have a bit of a head wind, 20 mins is about right.  It's pretty exposed and can have wicked cross winds at times though.  There is very little else on this island that is flat.

Not that I really know the right way to do it but this is what I have my wife doing.  She started out at 2k/4k/6k and this week bumped the shorter ones up to 2.5k.  After that, we will slowly increase the others as well.

I agree w/ Jason.  Honestly, I'd just start running more.  If you say you are comfortable at 30 than just start running 30 and see how you feel.  10% rule isn't an ironclad rule.  You've been keeping the frequency high and don't seem that fragile so increase it.  Hold it for a couple weeks and then do it again.  Maybe add 1 mile to all your runs and see how it goes.  Hitting that last block of training will be hard for you starting off from where you are planning if you ramping up that slowly with a low mileage base.  Also, consider just looking at some existing plans out there and loosely following one that is in synch with where you are at.

I missed a bunch of stuff I see.  Yanti, you are a legend.  Congrats to everyone on the progress.  I've been running but not doing anything crazy and haven't really been increasing fitness all that much.  Kind of going thru the motions and realizing I'm going to be too busy to really commit to doing well in triathlons this summer.  I think I can do a couple of bike races and some running races and will do that, but I am unwilling to pay a lot of money to participate in a 70.3 unless I think I can take it to a new level and I don't see that happening this year.

I see the group is in a bit of turmoil.  I'll still visit if the group stays together.  One or more of you should take the reigns on being the leader which it sounds like you have.  It will most likely ebb and flow for me once I start getting busier at work.

All of these, plus the clamshell one that was mentioned are what my PT prescribed for me and others that have gone to her.  She also has one that I can't possibly describe properly in words and I can't find something about it online.  It basically involves standing on one leg when your butt sticking out and touching a series of dots arranged in a circle around you.  I found it very effective but I have no clue how to describe it.

THis is actually what I did as well...started increasing the shorter runs first.  It seemed to me that this was the safest way to increase mileage with least chance of injury.  It depends on what stage of your training cycle you are in as well.  If you are doing all EP runs then you could probably add mileage across the board without detriment.

It's sort of like that there is too much resistance in that "dead spot" when your pedals are at 12 and 6.  IOW...It's easy to push 300 watts when your measuring it from 2 to 6.  But it's wicked hard to push 300 watts when measuring from 12 to 2.  So it's like I have to push 300 watts through the entire pedal stroke instead of just in that power zone from 2 to 6.  I know it's good training...but it makes power training very difficult when you're trying to establish baslines on the trainer and compare it to the road.

Do you have the KK trainer?  If so, do you have the additional 12 pound flywheel attachment?  I'm thinking a 18 pound flywheel would greatly help instead of my 2.5 pound flywheel on my cycleops fluid 2.  But I don't use my trainer enough to justify buying another trainer.

There is one spot on Oahu I could do a 20' test.  There's a 15 mile stretch of road I could use on the north shore (where the 40k is held) that I could use, but it's a 1 hour drive just to get there so I'd have to sacrifice my long ride day on the weekend to do the test as I can't do it on a weekday.

I do have a KK but not the heavier flywheel - a buddy of mine has it and he thinks it's great.

Have you tried backing off the tension on the wheel from the trainer?  I have mine lower than what is suggested (to inflate my speed and distance reported) because I found it a bit similar to what you describe when I had it on as tight as others seemed to.  It just seems a bit smoother that way.  The tire will slip if I really hammer on it but I have to get up around 5-600w for that and I ain't doing that for long!

I did loosen it up as much as I could.  I actually had it on about 2 turns too tight and was having trouble holding 240 watts for even 30 seconds LOL.  Then adjusted again and got minor slippage on the first few pedal strokes, but nothing when at cruising speed.  It helpd a little, but not nearly enough.

It's just weird that I used to be able to test on this trainer ok.  It's almost like the fluid turned to mud or something.

Maybe something gummed up in it too?  A bad bearing or something (I have no clue what the inner workings of one are like).  Probably wouldn't hurt to call Saris in case it's something that happens to them.