ADollar79's Group--closed and in the base building phase! (Page 11)

Ok - so I was talking to a friend of mine the other day at the bar restaraunt we were hanging out at, and we started talking about running.  He is in his third season of tri's, has run a few half Mary's and is an awesome biker.  He was telling me that he had the same problem as me when he first started running (could not get his pace as quick as he wanted it) no matter how long he ran for.  He was seeing little or no improvement.  He hired a running coach because, like me, he is rather impatient when he doesn't see improvement in his performance.  The coach told him that he "was cheating his pace" meaning that he had gotten so used to running at the pace that he had started at, that when he went out and ran, he would just fall into that pace and it would just be natural.  He told him that it was worth some time on the dreadmill to get yourself used to what it feels like to run a faster pace and then when he gets out on the road, he would see the difference in his times.  Dan says it was like a miracle drug.  His pace started tom improve and he now runs in the lower 9's for a 10K pace.  This leads to a few questions:

Is this bunk?

How do you know what your pace is on a road run so that you don't slow down because you are, say, slacking without knowing it?

It costs about $30 bucks to get the Nike + deal for your shoes and Ipod to tell you pace and mileage as you run (not really sure how it works, but I know that it does those two things).  Is this a worthwhile investment?

Is it bunk?  Not really.  But I feel like you are comparing apples to oranges.  You can't compare someone with a few seasons of tri experience and half mary runs to a beginner.  Your friend likely plateaued on his long runs.  You, on the other hand, need to build the engine before you race the car.  I say this completely respectfully...you have been through a lot physically over the past 18 months.  This is your first go at exercising since surgery.  It takes your body a while to adapt to running.  Be patient! Running while having numerous healthy benefits, is hard on the body.  It takes a toll.  And trying to move too quick...especially in your case, will likely result in injury. 

I can promise you that with time and proper training, your times will improve.  Remember, you are on a COUCH to sprint plan.  You need to SLOWLY build your endurance.  If you feel like 20 minutes is too short to run...then go 25 (no more).  Push yourself a bit more out there...not all out. 

I also don't need to remind you that you set a PR the other day in a 5k.  Look back through your workouts (as I did).  Your times are improving.  10-15 seconds here and there is a huge improvement.  More than you are giving yourself credit for.  Given that a lot of your runs are short, try running the same exact route.  See if you run it quicker than the last time.  You can create routes on BT and then track your history.  This is a great tool. 

 Personal commentary:  This sport is made up of a lot of Type A personalities.  People, slef included, that this sport is a HOBBY and should be fun.  We all get too caught up in winning and being faster that we forget that we participate for FUN.  When you begin to forget that aspect, burnout sets in.  Keep in mind that we are here to have fun.  There will be good days and bad.  Good races and bad.  Your first goal in ANY race is to finish.  The finish line brings plenty of glory regardless of time. 

 

 A few other things from your post:

What the coach prescribed was probably tempo runs.  Common sense says that if you go out and run at the same pace everyday that you will get accustom to the feel.  You will be challenged to push yourself.  I for instance LOVE running 9:00-9:20 minute miles.  Generally those don't labor me at all.  Last year, I settled into the pace TOO comfortably.  ALL my runs became that pace. You should occasionally incorporate tempo/intervals/strides into your run workouts.  That is how you push the body a bit.  I don't need to pay a coach to tell me that.  

There are a number of electronic gadgets out there that can track pace and other info.  The problem is that pace is never consistent because of terrain.  You likely don't feel a 1-2% grade change.  But your pace probably does.  

I run with a Garmin 305.  It has the function to give me pace (about 3s delay).  But I don't use it at all.  It also has a GPS function to provide real time distance info.  I love my Garmin but the price is a bit steep.

I have never trained with the Nike Ipod.  I understand the technology.  Essentially it is a footpod chip that you put in your shoe and it communicates with the Ipod.  I have friends who enjoy their setup.  I just can't comment personally.  But like I said above, you can use the BT router (for free) and create routes from your home or office.  Learn the neighborhood.  Know where a mile is.  That is a cheaper alternative  

Do I recall some of you mentioning that you got a Spinervals DVD as a gift. If so, have you used it?  Care to comment on it?

I just had a date with Coach Troy and it was a solid workout.  I have Spinervals 3.0 sufferfest.  Yeah, I am glutton for punishment. 

I enjoyed the discussion about finding a hot woman to drag me out of bed each morning.  At least it put a grin on my face!   

Didn't we all.  Ha.

I've got several Spinervals tapes - I tried one out and enjoyed it, but opted to watch IM on my DVR.  Oopsie.  I'm seriously under the weather right now but am going to attempt a Spinerval workout tonight.   

New week!  Hopefully this one is a bit warmer!!!

MON: 45' recovery run/ 2500 swim
TUES: Spinning class/upper body weights/45' LT run
WED: Morning yoga/20' run
THURS: Spinning class/arm weights/ 45' run
FRI:  2400y swim
SAT:  40' speed run  (possible bike)
SUN:  120' run

Good morning everyone!  I have been sick since last bloomin' Tuesday!  Only today am I feeling better.  I haven't worked out in almost a week. ARRRGHH!!! 

So right now I am going to get better then start back of my 1/2 mary training and swimming challenge again.  

Dollar - is your weights routine specific to men, or can you share? I would rather do my own routine than a Body Pump class like I did yesterday - only because I'd rather be doing things specific to tri training.   

My plan for the week -

Monday - Body Pump Class/925m swim
Tuesday - 4-5 Mile Run, some spinning while I watch tv tonight
Wednesday - Weights, Swim (1200)
Thursday - 4-5 Mile Run AM
Friday - Morning Spinervals (leaving to go out of town in PM)
Saturday - Morning Swim or Run (visiting family)
Sunday - 17 Mile Makeup Run

This is the last trip for a bit, then I'm back on a regular schedule. I'm shooting for 2 of each sport a week (Cycle, Swim, Weights) and Run, which is 3x a week.

My weight routine is nothing specific.  I try to focus on chest and back one day and my arms the next (I have totally neglected my legs of late).  I just really enjoy lifting weights and I am slightly vain about my body   Visit my training blog for more details, I record which exercises I perform.  

I will add that my IM weights are a bit different and a bit tri-specific.  From my training plan, I will incorporate this routine twice a week:

2 Leg Squats, Bent-Arm Pulldown, Leg Press, Seated row, Leg Extensions, Hamstring curl

And do NOT forget your core!!!  I am currently flirting with a number of core exercises (beyond situps) and some plyometrics for better stability and more power. 

Well - my tri-training took quite a blow at 6:30 AM yesterday.  U was waking to my car to goto work after a night snofall and slipped on the ice.  I fell backward and the result of that fall was this.  Th Dc has told me that I am allowed no physical exercise until after an appointment on Feb 4th.  I told him about my tri plns and he said thatrunning and biking were possible in a few weeks (as long as I used aerobars on thr bike), but I would be out of the pool for about six weeks.  That would basically get me in the pool for a month before my first sprint.  I am at a loss for what to do.  There are a lot of people comingto see me race my first try - some of them spending a good deal of money for flights/rooms.

I am so pissed I don't even want to talk about it.

It is hard for me to type - sinceI broke my right arm and I am right handed, so if you could do me a favor, Sarah, and tell Scrambled Leggs that I will walk the mileage I need to attain my challenge goal, I would appreciate it.

(0123080752.jpg)

(0122080843.jpg)

John - I'm so sorry to hear about your arm.  I hope you're feeling better. 

As for your tri, I say still give it a shot.  You'll still have everyone at the finish line cheering you on.  When the doc clears you to train again, just start back with the base building phase.

We're already mid-week, but here's my plan:

• Mon - 1 hr run (ended up bein 1/2 an hour since I couldn't pass up the powder)
• Tues - 1 hr run with hills (done, not fun, but done)
• Wed - 45 min run
• Thurs - 45 min run
• Fri - 2 hr 15 min run
• Sat - 50 min run
• Sun - OFF

I found out on Monday that I'm teaching the Corporate Finance class at the local college.  Class starts tonight....ahhhhh!  I'm probably going to be checked out for the next week or so since I need to write a syllabus, figure out a grading scale, write lesson plans, etc.  Oh my, what did I get myself into?!?!?!

John--

 Sorry to hear about your injury.  I don't think you should l give up on the idea of the tri.  Definitely re-evaluate your situation per your doctor's orders.  Often times, you will be surprised how easy it is to tap back into your base fitness (which is another reason it is important to go slow in the early months of training).  Keep in mind, that the tri will probably being even more challenging but I don't think I need to say anything to you about overcoming challenges in life.  Your goal still remains the finish line. I can assure you that you will receive the same glory and satisfaction finishing the race even a few minutes slower. 
 

John - Oh no! I'm so sorry to hear about your arm. Yikes!! And I think you'll get a pass on the running thing - but do what you can. Try to find some way to still get those workout endorphins!

To all - I saw the movie 'Spirit of the Marathon' last night. It was great! They are doing another showing Feb 21st, so I would recommend checking it out if you want some running motivation.

We went to see it too last night.  Was that you Sarah kicking my seat the whole time.

 Great movie that all of us can easily relate with. I highly recommend it for the next showing!

PTC is a good race south of Atlanta. 

You could also look at Emerald Pointe which is the first weekend of October.  Plus it is north of Atlanta and closer to Athens. 

<........crickets chirping......>

You all sure are quiet of late! 

Workouts for the week:

Mon:  Swim 2800
Tues: Spin class,weights, 50' LT run
Wed: S: 2500
Thurs: weights, 90' run
Fri:  S: 2500
Sat: B: 120 easy, R: 45' easy
Sun:  R:  40'