swbkrun with us!!! - Closed (Page 115)

Plainsman AU - 2011-02-21 4:13 PM

I have a sneaky feeling that this is a trick question...but yes. 

Techdiver - 2011-02-21 3:46 PM

I will post later tonight after my appointment and my drive home.   I only get two nights a week to swim.. so I have to make the most of that. Hopefully I can do some yoga or I might have to hit the weight bench and some upper body work.

All I know is with this new lifestyle in the last year. I CAN'T sit still anymore and my focus is to ensure I can work out and keep my health.. then worry about racing and stuff third... Because Fun comes second....

1. Health
2. Fun
3. Racing

or something like that... I am all about the fun. Trust me based on the debauchery that went on at my friends party on friday.. Pictures of me with a blow up doll on my head while eating pizza have leaked...

The Terrifying part is explaining the pizza eating...   

Techdiver - 2011-02-21 8:11 PM Dan,

I appreciate your input. I didn't always log everything in BT. I personally didn't think that 8-10km was a HUGE feat for me. Having done that back in Sept, Oct and a few runs that I didn't log on here. Albeit with winter and volumes down from sore spots over the last couple months... your proabably right.

on friday I listen to my body and it said I could run that. I didn't feel like I was pushing beyond my limit. I sustained that pace for 5km for a while.... If you look at my jingle bell run I ran it in just over 33 mins and I was holding back running with a girl I just helped on the learn to run. Although I guess if I hurt myself I should listen to my plan more then my body. However running in the snow seems to be the commen issue to when I sustain some sort of injury. I can NOT run on a treadmill. This is the only other time I stopped myself before hurting myself is on a treadmill. I hurt even on a light run. I would rather run outside in the freezing cold then a tread mill anyday. Treadmills just make my whole body hurt. I probably LACK proper form.

If this is the case the whole Core lack of balance would explain why I stuggle in snow.

Maybe with everything that has gone on I need to "RESET" where I am at and build back up so I agree with you on this. And I appreciate all the help you have provided so far along the way with respect to the bottom of my foot previously etc.

I think on runs longer then 5-6km now I am going to go back to running 10 and 1's and ensure I am running proper pace according to my mcmillan calculator, HRM along with how I feel.

fattyfatfat - 2011-02-21 6:07 PM

not sure i understand.  why would this be a trick question?   you are. or you are not.   

so, you are.  your workouts look good.  this is dead horse, i know, consistency to the prescribed plan is key.  nail the workouts from here to knocksville.  throttle back time/intensity instead of skipping workouts.  hitting the schedule as is will give you a good idea of whats to come.  then,  after knocksville,  take a a long weekend to think about the difference in the two plans, talk to the better half (at this point, if you hit the training to the HIM, she should have a decent idea of whats to come) and decide. 

as far as group workouts go,  i'd take advantage of them through end of june/july. but once the time comes around and the rides get a bit longer and more IM focused, i'd focus on you, not the group for your long rides as suzy mentioned.  for the midweek rides,  heck yeah.  go with em' and stay out front for the middle part of the ride. 

knocksville is a milestone, not the deliverable.  its all about florida.

SSMinnow - 2011-02-21 8:28 PMFor what it is worth, I too have a weak core.  I had a strength assessment done last week and was wobbling all over the place on the BOSU ball. Really shocked me.  I've added several exercises to my routine in hopes of avoiding some of the injuries that have plagued me in the past. 

DougRob - 2011-02-21 8:40 PMSuzy:

I have the same experience. When I have some time I will sahre my exercises here.

Doug

SoccerGK - 2011-02-22 12:02 PM Quick question about my HM in May:

I've been trying to convince my mom to get into shape to do a 5k with me sometime soon.  We had planned to do one in Florida in March, but she dislocated her shoulder and has been in PT for a while.  Needless to say, she hasn't been able to exercise much, and a 5k is out of the question so soon. 

Well, the HM I'm doing has a 5k the day before.  I think she's going to come up to watch me run the HM and Ryan run the full marathon, so she'll be in Green Bay anyway.  I thought this might be a good first 5k for her on the same weekend I have my first HM.  Could be pretty cool... 

Could I do a 5k the day before a HM?  It won't be fast by any means.  My mom is very out of shape, and this is her motivation to begin working out again more than anything.  It would be a walk, MAYBE at a 15min/mile pace, maybe even slower.  She's really upset that she won't be able to do the 5k next month, so she's practically begging me to find another one to do with her.

What do you guys think?  Bad idea and plan another 5k?  Or go ahead with it?

SoccerGK - 2011-02-22 1:02 AM Quick question about my HM in May:

I've been trying to convince my mom to get into shape to do a 5k with me sometime soon.  We had planned to do one in Florida in March, but she dislocated her shoulder and has been in PT for a while.  Needless to say, she hasn't been able to exercise much, and a 5k is out of the question so soon. 

Well, the HM I'm doing has a 5k the day before.  I think she's going to come up to watch me run the HM and Ryan run the full marathon, so she'll be in Green Bay anyway.  I thought this might be a good first 5k for her on the same weekend I have my first HM.  Could be pretty cool... 

Could I do a 5k the day before a HM?  It won't be fast by any means.  My mom is very out of shape, and this is her motivation to begin working out again more than anything.  It would be a walk, MAYBE at a 15min/mile pace, maybe even slower.  She's really upset that she won't be able to do the 5k next month, so she's practically begging me to find another one to do with her.

What do you guys think?  Bad idea and plan another 5k?  Or go ahead with it?

Techdiver - 2011-02-22 12:35 AM

Please do.

Techdiver - 2011-02-21 11:11 PM Dan,

I appreciate your input. I didn't always log everything in BT. I personally didn't think that 8-10km was a HUGE feat for me. Having done that back in Sept, Oct and a few runs that I didn't log on here. Albeit with winter and volumes down from sore spots over the last couple months... your proabably right.

on friday I listen to my body and it said I could run that. I didn't feel like I was pushing beyond my limit. I sustained that pace for 5km for a while.... If you look at my jingle bell run I ran it in just over 33 mins and I was holding back running with a girl I just helped on the learn to run. Although I guess if I hurt myself I should listen to my plan more then my body. However running in the snow seems to be the commen issue to when I sustain some sort of injury. I can NOT run on a treadmill. This is the only other time I stopped myself before hurting myself is on a treadmill. I hurt even on a light run. I would rather run outside in the freezing cold then a tread mill anyday. Treadmills just make my whole body hurt. I probably LACK proper form.

If this is the case the whole Core lack of balance would explain why I stuggle in snow.

Maybe with everything that has gone on I need to "RESET" where I am at and build back up so I agree with you on this. And I appreciate all the help you have provided so far along the way with respect to the bottom of my foot previously etc.

I think on runs longer then 5-6km now I am going to go back to running 10 and 1's and ensure I am running proper pace according to my mcmillan calculator, HRM along with how I feel.

tpnguyen10 - 2011-02-21 10:28 PM

It depends on how you're treating your HM. Is it your 'A' race? Do you expect to PR? If so, then skip the 5k if you want the best possible chance to PR.

HOWEVER, (IMO) the 5k seems to be at a slow pace where you're really doing it for your Mom.  If you intend to participate with your Mom the entire 5k, I think you should do it regardless of if this is your 'A' race or not.  To me, getting out there with your mom to motivate her to start working out again far outweigh any race.  There will always be other races for you to PR.  Besides, an 'easy' 5k the day before shouldn't kill your time, but you should get in a rest day the day before the 5k.

my 2 cents.

SoccerGK - 2011-02-21 11:02 PM Quick question about my HM in May:

I've been trying to convince my mom to get into shape to do a 5k with me sometime soon.  We had planned to do one in Florida in March, but she dislocated her shoulder and has been in PT for a while.  Needless to say, she hasn't been able to exercise much, and a 5k is out of the question so soon. 

Well, the HM I'm doing has a 5k the day before.  I think she's going to come up to watch me run the HM and Ryan run the full marathon, so she'll be in Green Bay anyway.  I thought this might be a good first 5k for her on the same weekend I have my first HM.  Could be pretty cool... 

Could I do a 5k the day before a HM?  It won't be fast by any means.  My mom is very out of shape, and this is her motivation to begin working out again more than anything.  It would be a walk, MAYBE at a 15min/mile pace, maybe even slower.  She's really upset that she won't be able to do the 5k next month, so she's practically begging me to find another one to do with her.

What do you guys think?  Bad idea and plan another 5k?  Or go ahead with it?

dcon - 2011-02-22 12:10 AM
Interesting about the treadmill.  I would bet that it is also causing you to change up the way you run/land even more so than the snow.   

My comments were based on my own experiences which have taught me to be conservative (and I still have problems).   The last time I ran 10km was a race in Oct.   My racing targets include a 16km race at the end of April and 20km as part of an HIM in Sept.    I am planning to run 9 km this week for my long run.  My plan includes 5 runs of 6, 7, 9, 6, 8 for a total of 36 km.     That puts my long run at 25% of my weekly total which is something I've seen repeated frequently in various forums.    I am going to let my long runs go as high as 33%.    My pace is based on how I feel, but is consistently within the window called out by McMillan based on my Oct race time (47 min).   It is also mostly Friel zone 2 based on RPE descriptions.

If you are looking for something interesting to read (rather than YouTube), try going through some of the running related threads from BarryP on ST:

http://forum.slowtwitch.com/gforum.cgi?post=1612485;search_string=runtraining;#1612485

 

fattyfatfat - 2011-02-22 4:54 AM

do it or plan another half marathon.  if my mom were around today i'd drop ironman right now to run / walk whatever a 5k with her.  unfortunately,  cancer sucks.  don't pass on opportunities like this.  seize them. 

DougRob - 2011-02-22 8:06 AM I will try to describe the strtches and exercises my PT gave me to strengthen my loer legs and core. Here is the first she gave me. These are stretches I am supposed to do everyday (forever):

Stair Calf Stretch
1) Stand on a stair with one foot,
hang heal of other foot off the edgeof the stair,
Hang on to the railing for balance,
Put as wieght as you can tolerate thru the back leg.
Keep back knee straight.

Hip Flexor stretch
2) Place one foot on the 2nd or 3rd step of a set of stairs,
Keep feet pointed forward.
Lunge forward slightly toward the front leg.
Tuck your butt under
Hold 20 seconds.
Repeat 2-3 times each side.

The third exercises are extended lunges where you bring your knee to the floorand arch your back until a stretch is felt on the front of the hip.

Tomorrow I will begin posting the strengthening exercises. Some need no equipment, some use a BOSU ball, som a stability ball, and some an elastic band around the lower legs.

Doug

fattyfatfat - 2011-02-22 11:02 AM F YOU GIRL SCOUT COOKIES!!!!

man,   family, neighbors, co-workers.  and they are smaller now.  and not as many in a box.      lame.