RFP GROUP 2013 - CLOSED (Page 11)

I ran 13.1 training run yesterday in 1:58.  That may not be fast for you but blazing for me.  That is about 5 days after the worst FTP test on the bike of my life.  Then the next time I went downstairs to ride found a flat tire.  I wonder if that affected things.  We are tossing the test either way.  Trying to balance more running earlier in the year with consistent bike improvement and it's not easy.  The long run is on day one of my week and I've been trying to to bike intensity on tired legs.  Modifying the plan.  Full speed ahead. 

I had the flu, too.  Lasted 3 weeks.  Didn't miss workouts because it stayed cold-like and in my head.  

Nice run AJ - Have you been running much since Chicago Marathon?  You are one fast dude haha. 6:00 is crazy fast.  One thing you definitely want to focus on is when it gets a little warmer are some brick workouts.  Push it hard on the bike then go right into a run workout to get those legs used to it. 

Dennis - what made you make the change in shoes?  I have been looking at the Newtons for the past year but just can't pull the trigger.  About 3 years ago I had IT Band issues and was fitted for ASIC 2140 (now the 2170) and have had zero issues.  I am afraid by switching to the Newtons that I will have issues again.  Everyone that I know that makes the switch loves them.  I am due for a new pair next month...

Great run Scott! All that hard work is paying off.

I started work with a swim coach a while back.  God, has he made all the difference.  I was swimming too hard, pulling too soon, not swimming with my core.  Fixed me up.  Check out swimsmooth.com.  Great stuff.

A little bit.  I was sick of running the last few weeks of training so I needed a bit of a break from doing anything too intense.  But around 10-16 miles/week.  Only 3 days for the most part started to pick it up a few weeks ago. I still have a pretty good base aerobically since I didn't totally destroy my legs this time around.  Changing the training plan I was using to fit what my body could handle running wise was a revelation. 

I'll sit on my bike this week a few times and start working that in for sure.  This week also starts a more focused strength program and swimming and running so we'll see how I feel Saturday/Sunday.  I should be sleeping well at a minimum. 

Okay this is going to sound like a bizarre question, but do you guys push your hips forward when you run?

Hope those with flu are feeling better!

Iceman, you are the man, still training while having the flu!  Great run.

Gil, I can only dream of running a 6:15 mile.  Also job and you will get you times down to 6:00.  

KC, sorry you had to miss the clinic this weekend, hope you are feeling better.

Jen, that is just AWESOME!

Tim, glad to hear you are back into training and that everything is okay.

Rode with a group this weekend, it was a small group with a very relaxed pace.  Was having chain issues and it dropped going down a hill so after the ride I walked it into the bike shop and there was lots of things wrong with the chain, and shifters.  Had to leave the bike to get fixed.  In reality I am glad as that just proves that I wasn't losing my mind as I felt there was something wrong but I couldn't place what it was. Since the road bike was in the shop I got my Tri bike out on Sunday and did a short ride.  First time back on Dario since Louisville and Dario and I still have it.  It felt great to be back on the bike and I was able to stay in aero for most of the ride.

I wear my HRM strap right below my sports bra, along my rib cage.  It feels a little bit weird at first but I forget it's there about 10 minutes into my run/bike.

I think that Lululemon has recently come out with a sports bra that actually holds your HRM:

http://shop.lululemon.com/products/clothes-accessories/women-sports-bras/All-Sport-Bra-Heart-Rate-Monitor?cc=0001&sli=1

Sounds like a great concept!  Their sports bras generally do not offer me the support I'd like, but I think it's a cool idea.  Maybe other companies will copy this idea - and sell them for less $$$! 

Good Morning Team.

Just wanted to check in and let everyone know I am still alive. I think I turned the corner last night and may be on the mend from this bug. 3 and a half days in bed - not good. Taking a sick day today which I hardly ever do and I am hoping to rejoin the world tomorrow.

Stay safe and healthy everyone.

KC

I stay pretty vertical.  Try to keep my shoulders slightly forward and my foot falls under my hips.  Use your hips to drive your legs and push off the ground/forward instead of reaching for more of it.  

My husband thought of this idea and said we needed to invent it.  I will have to tell him that there is already a bra out there and we lost our chance to make millions.  

I don't think so. I watched several videos on youtube after a search for "good form running" and try to mimic what I saw.

Simone - good advice here from AJ.  If you push your hips too forward then your shoulders automatically go too far back.  You want to have a slight shoulder lean forward but not too much.  

The next question is why are you asking that?  Do you feel like your form needs work?  

Sometimes it is not about who comes up with the idea first but rather who can better execute the idea.

Annnnnnnd 

This is an awesome article:

http://www.newyorker.com/reporting/2010/11/08/101108fa_fact_kahn?currentPage=1

And this is a really good video in terms of technique break down 

http://www.youtube.com/watch?v=MaOQpCZgSME

Either way you should be comfortable running not in "pain".  But being mindful of some stuff to make you more bio-mechanically efficient can make junk miles less like garbage since you'll have some more stuff to focus on.  

Tim - I guess both! LOL!

Scott - I would LOVE to run a 1:58! My PR for a half was 2:00 and that was "back in the day" at a mostly downhill race! ha!