BigSkiesMentorGroup - COMPLETE! (Page 11)

stevebradley - 2011-04-21 6:04 PM TRINA - Focus is a HUGE personal strength. Embrace it! Honor it!! Cherish it!!! Now, on to the foot stuff. For arch type, the best test is the "wet test". If you google this you will probably find a concise description at either Runners World or maybe Road Runner Sports....but I will give you my best non-concise one. Get you feet wet, but not saoking; after a shower, or a few minutes after a swim is best. If you have a dark floor, especially laminate, that will show it well. Short of that, a paper grocery bag will do the trick. The "it" two sentences before this one is your foot image, which will come up nicley if your foot is damp. You can either stand naturally on the paper bag, or pad around a bit on the floor -- and then look to see the image of your foot. Hereit is baest to try to find a drawing of foot images on line, but essentially there are three broad types: 1.) A high arch will appear as almost two discrete parts of the foot, the forefoot and the heel, connected by a narrowish band, which is your outer arch. 2.) A low arch will appear as one "blocky" foot, with essentially no space shown between the forefoot and the heel. 3.) A medium arch will be...you guessed it! Somewhere between the two above. This works best for people at the extremes -- the one with very high arches in which there is a gap between heel and forefoot, and the one with very flat feet, in which the blockiness is complete. The middel ground can get confusing, which is why an illustration might help you sort it out. For me, I am somewhere between high and medium, with most illustartions I have seen amking it more obviousl a high arch than a medium one. Onwards! As for degree of pronation, there are a couple of clues. One is from the shoes you have been running in, especially if you got them at a palce that took the time to figure out your running shoe needs. So, if you were put in a Saucony Grid Stabil, and have run without mostly injury-free, then that would tell me that you over-pronate quiet a bit. If you have been in an Asics Cumulus or Nimbus and have been injury-free, that would say that you under-pronate. Another clue is arch type, with a couple general but not infallible correlations in effect. To wit: -- people with high arces are more inclined to under-pronate (supinate) -- people with low arches tend to over-pronate So, if you told me that the wet test showed you having a low arch, but that you love the look of Asics Cumulus, I would tell you to be every careful with that purchase! Now, it IS true that some people with high arches over-pronate (my massage person being one of them), and some people woith low arches don't have a pronation problem at all....but those are some pretty good guidelines to follow. A third clue is injury history, although this is far from perfect. And I won't do a big long list here, but just as examples say thsat illiotibial band problems are more commonly found in people with high arches, while kneecap instability issues are more common in people with low arches. Hip woes, such as what I'm working through now, are alos more common in under-pronators -- and that would be me! And just for the record, pronation is GOOD -- at least to some degree. It is the foot's way of absorbing impact, and so for high-arched folks with feet that don't absorb inpact, they are susceptible to a ange of impact-related injuries; stress fractures are one of them. Too much pronation, however, is not good, as it involves torquing to occur, and this affects the major joints such as ankles and especially knees. Over-pronators also are more prone to "shin splints" as that torquing often causes the perineum (doesn't look right....) to pull away from the shin bone some. Torquing can also lead to Achilles problems. Blah, blah, blah! Too much information?? (Dodn't I warn you not to get me started? .... ?) Onwards! Wear pattern! Turn your trusty running shoes upside down and study where wear is obvious and where wear doesn't seem to have happened at all. Most running shoes have intricate patterning on the bottoms, so you can see where the pattern is still visible, and where it has instead been worn to a smooth surface. This is your crash course in SWI (Shoe Wear Investigation), and when you have all the clinical and forensic evidence, try to describe it to me. I won't get into what kind of wear suggests what type of runner one is; I have to hold onto some secrets, don't I? However, if you can tell me where your wear is happening, I can probably make a decent interpretation. I will, say, though, to focus on the heel and around the ball of the big toe, and that lateral and medial matter some. Whew! I hope this has helped.....and that you managed to stay awake through all of it!

Hey Steve - I FINALLY am getting back to you on my running shoes analysis. It's been crazy busy with my work, and then my banker gave me a vicious case of stomach flu from which I'm still recovering.

Anyway enough with the excuses. I did the wet test. My arch is medium. This was surprising to me, as I had to get fit for orthodics and special shoes 5 months into my triathlon career. (My left arch fell when I was hiking Hadrian's Wall about 10 years ago so that would explain why I had/have problems with my post tibial tendon in my left leg, and thus the orthodics/stability shoe). I was thinking I probably had flat feet. Ultimately the running store, which my orthopedist recommended, put me in a Brooks Ariel running shoe, aka "Frankenstein's Running Shoe." They are huge and it feels like they weigh 3lbs a piece. Worst of all, I don't get to wear all the cool funky florescent colors a lot of runners are sporting these days. I'm stuck with silver and drab gray.

I also did the sole inspection. Given that I mostly run on the treadmill and short distances at that, it was difficult for me to find a lot of wear on the soles, but I did find some. Notably on the ball of the foot - mostly on the outside, but some on the inside. Nothing really on the heel - maybe a tiny, tiny bit but I almost missed it so it can't be that bad. 

The pain I experience during/after running is in my left tib tendon, left ilicus tendon in hip?, and mid to lower back (left side), and almost always when I'm running on asphalt/concrete. I ran on the beach in Galveston with no pain during or post run. I've been sticking to the treadmill (boring!) and haven't ran on pavement for two months except in races, the last of which was today and have no pain post run. 

I wondered if the orthodic in my left shoe may be too much for my foot now that I've lost 40lbs. I asked my orthopedist and orthodics maker and both said no. I also asked my physical therapist and he said probably not, but that he wasn't sure. I just took it for granted that I would need new orthodic inserts when I lost weight....Doesn't it stand to reason that with less mass to correct that the orthodics may be too high? When I'm running I feel like I've got an extra inch under my left shoe that I'm running "over." Like I'm almost hobbling, or have a large rock stuck to the bottom of my left shoe. Strange. Doesn't seem as bad when I'm on a soft surface.

This is all so confusing. Running is something I tolerate, and to have it hurt just takes away any fun I may get out of it. I'm trying to keep a positive attitude and concentrating on the fact that I'm building my run base and strengthening my heart and lungs, but it's disheartening when I come away from an already snail's pace run hurting, AND after I've lost 40lbs. /pity party.

On a positive note, I'm able to do hills that I wasn't able to last year, I've increased speed on the bike, and shaved a few seconds off my swims. I'm progressing in everything, and even with all the pain while running I've even managed some improvement on my run times. So...I'm just going to keep on and see what I can do in terms of frequent icing, stretching, core strength building, and running on soft surfaces as much as possible. It could be that I still need to drop more weight in order for the pain to go away, and that wouldn't be surprising as I am still 15lbs overweight according to the "charts." Maybe after I drop another 20lbs I won't be asking these questions.

Finally, I ran a 5K today in the OKC Memorial Marathon with 25,000 people participating. It was super crowded and the weather sucked, but it was a very, very cool feeling to be running in that mass of humanity. I was going to to a 10K with a relay team, but we were one person short. So I was stuck with a 5k. If all goes well I'm going to tackle the half mary next year.

Denise,  Great job on your 9/9 record.

Steve,  While I didn't ask the question, I really liked reading your explanaiton about your coaching experiences and how you have been going it solo lately.  It seems like everyone asks me who my coach is and makes me second guess my approach to my first IM but...with a plan created in Beginner Triathlete and lots of input from verterans,  I will press on to finish IMKY with a smile in the daylight. 

Yesterday I ran in the Kentucky Derby Marathon.  Excellent conditions, huge crowd of runners (13,000 mini marathoners + 1557 marathoners).   I ran 4:09;  46/123   for 45-49Men and 548/1557 overall.  This is the first marathon i have trained for since beginning to train for triathlons.  I normally would have run 5-6 days a week but with Tri training, i am only running twice a week and a long run on the weekends. 

I had a good gameplan of running 8:30's but after sticking with the plan through 18, i struggled.  I had a neuroma on my foot after about 12 and stopped at an aid station to grab some gauze and rolled it up and stuck it under the ball of my foot.  I had to adjust it again around 23 but really it was more of a mental challenge.  I just didn't seem to have it.  My intent in running this marathon was to get my endurance up so I can bike more now that the weather is breaking. 

Next on the schedule is a century ride in early June.  I am getting my street bike fitted for areobars on Tuesday and then getting a complete bike fitting.  The goal is to get used to riding areo over the next couple of weeks so I can ride as areo as long as possible during the century. 

Can't wait to get in the pool since my hamstrings aren't being terrible cooperative right now.

Congrat's to Michael and Trina on your races this weekend.  Sounds like you both had conditions that were not ideal but you got it done.

All this racing by the "Big Skies Team" is getting me envious.  Despite the "pain" I know I will experience I'm chomping at the bit.

Hi- I'm looking for some advice on swim workouts. I am comfortable swimming for 1200 or 1500 yds but that is all I do. I was never a swimmer and am looking for ideas on how improve my form and get faster. I would appreciate any tips/workout ideas you might have. Thanks!

Kerri

Kerri:  I had asked the same question about swim workouts but forgot all about it until I read your post!  I'm curious to see what soem of the suggestions are.

Congrats to all on their great races!!  Denise:  9/9 1st place age group finishes is fantastic!! 

I've been trying to find some local, less expensive races (most of the one's I find are $100+) so hopefully I can add a couple more to my schedule this season and have more results to post LOL!  I have my first race on 5/14.  I've been picking up the biking and doing hill repeats by my office on my lunch breaks.  Hopefully that will help improve the bike portion of the race.  I'm actually quite nervous about my upcoming race.  I can't quite put my finger on it but the nerves are there. 

Steve:  I had never heard of Newton shoes until you mentioned them in one of your posts to me.  Then I saw on Facebook yesterday that my local running store is doing a runnign clinic tomorrow night and a Newton representative is going to be there with shoes to try.  I've already signed up adn might give them a whirl if there aren't too many people there just to see what they are like.

"Orthotics are created according to foot anatomy, and until you age a bunch more years that shouldn't change much. Weight loss, even significant as it has been for you, won't affect your arch structure, how your metatarsals align, if you are prone to bunions....all that good stuff. Our feet have so little "stuff" to them other trhan those 26 (?) bones that it's tough to imagine their bulk decreasing with weight loss. I might be wrong, but that's my guess."

Steve - Thanks for explaining this to me. All my "pros" have yet to do so, and that's why I've been ruminating on the weight-loss -necessitating-a-change-in-orthodics issue. I DO know that my foot has shrunk in terms of mass, and I now wear a half size smaller shoe in street shoes. Maaayyybe I can go back and get a smaller size in my running shoe....but I'm sure they'd just put me in the same make/model. I will heed your advice and not mess with my running shoes for now, though.

Off the topic, but I need some feedback: I have hired a coach...two months ago, to be precise. He still hasn't met with me in person even though I keep suggesting we get together to work on my swim technique. He's only called once, and that was right before my sprint tri last month. It's kind of like I'm bugging him to coach me. Is this normal? I pay him $160 a month for a workout schedule and that's about it. He charges more for one-on-one coaching, and I'm willing and eager to pay....but he's just......not there. What should I do?

Anyhoo....the weather's beautiful here so I'm off for a 65 minute run on the pavement outside. We will see if I hurt afterwards. Hope not

Kerri,

Regarding your question about improving your swim form.  On my best days I'm a MOPer swimmer (so I certainly don't claim to be an expert in the water!!).  However, I have found the following 2 websites to be extremely helpful:

1:  http://badig.com/

TJ Fry regularly comments here on BT.  I really enjoy reading his website.  One of the great things that he does is analyze the swim strokes of various novice swimmers (like me) and explain the flaws in their stroke and then give corrective suggestions.  It is worth checking out.

2: http://www.swimsmooth.com/

I just recently came across this website.  Really good articles and videos that are sectioned off by ability (beginner, intermediate, advanced).

Not sure where you can get swim workouts - perhaps other people in this thread can point you in the right direction.

Hope this helps.

Trina - I just had to respond to your question regarding coaching. I would fire your coach! For $160/month he should be providing a lot of feedback. There are free training plans with detailed workouts on Beginner Triathlete.

It is likely Anchorage has different dynamics than Oklahoma City, but I would imagine you can find similar coaching in both places. I havent hired a coach but have friends that do and they get quite a bit of personalized service for almost half that. I would expect at the very least for that money, he should be consulting with you weekly and modifying your plan accordingly.

And providing direction toward goals, how the races you want to do will complement each other or not. For example one of my friends primary goal is a marathon but shortly after the marathon date she has signed up for a mountain running race, her coach has advised against the mountain running while training for the marathon. (Otherwise, I would be dragging her up a mountain with me!)  Unfortunately this will mean less than optimal training for the mountain run but the marathon is her "A" race this year.

Another friend has a coach that does periodic threshold tests with her. That one lacks a little on providing the swim training but does give her workouts to complete. As well, as advising her weekly, like she had a flu/cold and was "told" not to exercise for several days. Sometimes we do have to be told this otherwise that guilt of missing the workout prevents us from resting to get better.

So what I am saying is for $160/month you should be getting more than a workout. I would recommend shopping around.

Veronica - Thanks for the coach input. I've been complaining to my husband that I didn't think this coach was even coming close to meeting my needs, but I didn't know what to expect for $160 a month. I can't believe you brought up your friend having the flu...I just had a horrible stomach flu that lasted three days. On the fourth day I ran a 5K. Not a biggie in terms of physical exertion, but my coach was nowhere to be found to ask. I will call and there's no answer. I will text four or five sentences and I get "OK" as an answer. To make matters worse, this guy is a friend of my brother! Grrrr! I'm so firing him after I do my Oly at the end of this month. Or maybe I could find a different coach to pick up where this one has left off. I think I'll do that - I'm ticked.

Also, before I forget, I have a sweat test question: How do I calculate my sweat rate? Nevermind. I just found a formula on the internets. My sweat rate is 20oz per hour. I'm sure this'll change once it heats-up outside. I wonder how frequently I should recalculate my sweat rate? Every 10 degree difference in temperature? I wonder what about humidity? I gets super humid here, and will be in Austin during my first Oly.

I weighed before my 10K run today. I lost 2.6lbs in roughly 1 hr 30 minutes. AND it's not hot outside. Nice crisp air, low humidity with a nice breeze. I can only imagine how much I sweat when it gets hot. I sweat way more than anyone I know.

In re swim workouts (I think it was Kerri's question and one others):

In addition to the above websites (which look perfectly fine) check out the following:

http://www.trinewbies.com/tno_swimming.asp

In addition to articles, there are some workouts listed on the lower right side of the page.  I'm going try some of their workouts this evening.

Canon

Sarah,

In response to your search for local triathlons...

We have a Broome County Triathlon in the Binghamton area that is scheduled for July 2nd. I know that you are not that close to Binghamton but with your parents living in Apalachin I thought you might be interested. It is only a sprint tri and is $40.

Kerri

Kerri:

Thanks!  I actually have plans to go to the beach that weekend but I will look for other races in Tioga and Broome county area.  It would be a lot easier on my parents for me, and my son, to go up there then have them drive down to MD anytime I want to do a race.

Thanks again!

Sarah