Asphalt Junkies CLOSED AND GETTING OUR FIX (Page 116)

Tony that is excellent that you can get in 7 miles on your lunch hour!

Jo I hope this is the seat that will keep you comfy for your IM and Yippee that you were so much faster!

Karl I always race on my tri bike now that I have one. My first two years all I had was my road bike so I raced on that. The year I bought my tri bike I purchased it in February, my first race would have been the end of April. I probably road it pretty much exclusively from the time I bought it and did 2-3 rides a week so I had a lot of hours under my belt before my first race with it.

We've had a super humid pattern here too.  Monday's run was midday with the temp only about 80.  But the humidity was very close to 100%.  Before I'd finished my 10 miles (actually, by 5 miles) my shoes were squishing.

Same today...but with the temp getting in to the low 90s by the time I run outside tonight.  But it's only 4 miles.

Jeff that is definitely worse than what we have been experiencing here the last few days. It's hard to complain when you are hitting 90 degrees with close to 100% humidity. The worse part about it is that it was starting to get cooler with lower humidity which is perfect running weather and then we get hit with this dose of reality. I hope this passes I wanted to get a 16 to 18 mile run in this weekend. I will be dreading it if the humidity is 80 to 90%.

We're also in a humid pattern up here in the northeast.  Not too hot, but it's hard to breath outside.

Dina, while I'm doing tri training I do weight training twice a week.  Any more and I don't recover enough to do the weight work justice.  I'd add some core stuff as well.  Jeff rightly targeted the swim muscles as primary, but all three sports use core to be sure the force is applied with minimal loss.  As I get older I find the strength work goes a long way to making me able to push harder in my tri workouts.

Dina, with the internal and external rotations there's no such thing as not being able to do many reps....there's just too heavy of a weight.  Start with a light weight that lets you do 20 reps culminating in a burn that's too intense to continue.  Rotator cuff muscles don't need to be worked hard like the primary movers, they need to be worked in the way you do endurance sets.

You can use the elastic bands that most gyms have available or you can find a cable-based machine that lets you move the handle up-down to waist height and take the pin out of the weights so it's on the lightest setting.  When doing them proper form is key.  Keep the upper arm and elbow PINNED TO YOUR SIDE.  It never moves away from your body.  And the elbow stays at a 90 degree angle.  Focus on the rotation and don't strain and cheat by bringing your deltoids in to it. 

How you work these exercises?  You can do it 2 ways (at least that I will write about here).  You can lift very vigorously once per week, or less vigorously twice per week.  If you do it once per week, you lift like a bodybuilder.  After proper warm up you will do 3 sets (more as you get better condition) of each exercise with a weight so heavy you can only get it about 8 times.  If you get it more than 10 times, you go heavier.  If you can't get it a full 5 times you go lighter.  You literally grunt and strain and fight until you can't get another rep. 

Yes, that type of lifting develops anaerobic strength.  Yes, swimming is an aerobic endurance exercise.  Yes, the 2 different types of training cross over nicely.  This is for the lats and triceps, never lift as I just described when working the rotator cuff with your internal/external rotations.

An intense workout like this allows you to work out once per week and keep making progress because the higher intensity requires longer recovery.  Note: this will not make you bulk up and look less feminine.  That requires testosterone and an excess of calories and to a large extent, the cessation of all of your triathlon training...It just doesn't happen by accident.

The 2nd approach is more of a lighter weight, higher volume workout.  It will take more time each workout than the 1st option and can/should be done twice per week.  This has you doing the same exercises, but doing 3+ sets of 15-20 reps each with a lighter weight as necessary.  Most people would call this an endurance routine.  What I have found is that the WAY you lift isn't much of a determiner in how the muscles grow, look or perform.  That's more up to genetics, diet and what demands you place on the body outside of the gym.

Except for rehab work and the rotator cuff exercises, there is no need to do strength training more than twice per week...But that's PER MUSCLE.  So if you want to work out your whole body, you can work out every day just hitting each muscle group once or twice per week as you go (not that you want to do that...)

here's another idea for all of us swimmers.  If your pool has a deep end, I think this can be done pretty easily.  In the deep end place your palms on the pool deck, or the top of the gutter or whatever is above, but closest to the water level.  Have you ever hoisted yourself out of the pool at the deep end?  If you do this by first submerging yourself and sinking until your arms are straight then begin the movement from there it's nearly identical to a catch and pull in freestyle.

You then begin pulling yourself up first with internal rotation (the catch), then you find your head about hand height and the motion continues to pull which uses the lats (the pull) and the lats continue to be the mover until you are somewhere between the sternum and belly button.  At this point it's the triceps that finish lifting you until your arms are straight and only your legs remain in the water.  One big continuous compound movement.  You can do these rep after rep as a pre or post swim exercise for strength.

Don't know if I described that right, but if you look at these poolside exercises, it's #3 on the list.  The rest are good too. http://www.active.com/swimming/Articles/Simple_swim-specific_poolside_exercises.htm?page=2

In fact, since your back doesn't like prolonged swimming how about trying 5 minutes of swim/5 minutes of one of these exercises in constant rotation throughout an hour long swim workout?

Tony, Monday's humidity was really high-near 100%.  But today's humidity might be about 80%.  Definitely going to be uncomfortable, but not as extreme as 94 + 95% humidity.

You know what?  When I was in high school I used to do a 20 mile run once each summer.  No big deal since I was running around 100 miles per week but it was usually 2 runs per day.  Anyway, one year I did it the temp was 90 degrees with 90 percent humidity.  And this was Minnesota where you don't have that weather for months on end to get acclimated.  I made it without problems...although me and my running group were stopping at random houses and pirating water from their hoses along the way.

Ah, to be an in-shape teenager again...

Excellent info! I'm going to have to read that all again and yes I can put those pool side exercises into rotation while I swim. In fact that will give me something new to look forward to working on in the pool this fall & winter. I will probably go with the lighter weight higher volume approach just because that is what I'm accustomed to already. And I'll most likely do these at home with the elastic bands. I have bands or some free weights at home. They machines at the Y are new and really nice. I don't know why I never want to lift there but I'm more comfortable at home for some reason.

Warren thanks for the reminders about the core work and I agree. I'm still doing my physical therapy exercises a couple of times a week which work my core pretty good but I'm so used to them now they are not very challenging and I find I'm just going through the motions.

It has been humid here too!

Can you snap a photo?  It almost sounds like you are describing casting flash.  I don't replace a tire until it either gets punctured to the point that threads in the casing are cut, or it begins to dry rot and develops spider cracks all throughout the sidewall or shoulder area.

When I was a kid I'd wear the rubber down to the tire's casing threads, but that was because I liked to skid!

For Instance...http://www.dreamstime.com/bicycle-tire-close-up-thumb4830499.jpg

Yes, something like that.  My back tire is more like a bunch of "cracks"... Here is my front tire:

?

Is this dangerous??  Or can I keep riding...?

(001.JPG)

It's been a whirlwind couple of months.  I mentioned awhile back that our dog was having some problems.  We took him to the vet here, and they couldn't figure out what was wrong.  They referred us to the vet school, which is a 6 hour round-trip from our house, and we had to go there on 3 separate occasions.  He underwent numerous blood tests, scopes, and even a CT scan.  They determined that his nasopharynx is almost completely blocked by a bilateral mass.  He was diagnosed with lymphoma, then they said that they didn't really think it was that, and then today we heard back from the third lab that they are certain it is B cell lymphoma.  We really don't know what we are going to do. 

I'm trying to focus on all of the positives in my life.  Ryan and I are doing a 5 mile race this weekend in my hometown.  It was my very first race when I was 12 years old, and my goal is always to beat my original time (40:08).  I've been very focused on my running, so I am hoping that it goes well.  I'm using this race as a build-up for my first half marathon at the end of this month.  Like so many others on here, I've noticed that the heat and humidity have been the major determinants in how well my runs go.  Here's hoping for a nice cool morning! 

Also, my baby boy started walking a couple of weeks ago.  We'll be celebrating his first birthday in a week and a half. 

Thanks for letting me share.

I'm not sure I would call my last race fun after suffering from what I would call heat related stress but...............Ok it was fun.  But I think all racing is fun and yes, even the suffering, after it's over, is fun.

My approach this race will be with a little more calculated risk  than the last one.  I plan on trying to dial my efforts in each discipline up a notch but it's the  run that I hope I can make some hay on, so to speak.  The swim will be a 1 loop course and, if things go well, I won't need to spend quite as much time sighting and I'll try to dial my stroke up as well.  The bike I am planning on allowing my HR and PE to get higher than last time but still control the race.  My trarget HR is planned to be at 147-149 but I will let this flutuate some based on my effort.  It is my run that will be the hardest part to pace well, I think.  Last race I struggled to maintain a pace that was sustainable but I think it primarily because of the heat and the long distance but I will pace the run early and determine at mile7-8 what my last few miles will look like  based on available ability.

As with the last race it will take a lot of discipline to keep things under control on the bike.  this course is flat and fast and I knowI'll be tempted to push the pace on the bike if I'm not careful.  That's going to be the crucial part of the race!  I'll also plan on taking a few more calories on the bike as well, but only about another 100 total.  (I'm going to mix each of my bottles slightly stronger.)

I think you have come close to wording my plan correctly in your question; "Or will you simply walk through the garden of pain after T2? (run faster) ."  The only change to your wording is run.  I'll plan to run through the garden of pain...........I hope!

Allison, good luck with your dog.  Please keep us informed.

Dirk, you are gonna kil the race.  Good luck!  I love your quote...run thru the valley of pain.

Allison you are a good pet owner, your pup is lucky to have you. We just had some issues with our dog - nothing major, but one of the options was to take her to U of I for an MRI eventually if her condition seems to get worse. I don't know if we'd do it or not but my dog does not handle adversity very well. She was shaking from head to toe just going to the vet and slept for an entire day afterwards. Good luck.

It sounds like your run training is going great! Keep it up!

Allison I'm really sorry to hear about what you have going through with your dog. I really do hope they can figure out what's wrong. I think it's great to see how much you care about your dog and you have been doing everything that you can to help out in taking care it. I'm also glad to hear your training for the HM is going well and good luck to you and your husband this weekend with the 5 mile race. You guys are going to do great. Don't worry about the huimidity that is beating us all up lately hopefully it'll pass.

Well I was supposed to swim this morning but no one showed up lol so I will try and do a really long run today. It is going to suck badly because I only got like 5 and half hours sleep last night staying up too late to watch the football game and it is going to be very humid today. My arch nemesis is the humidity. Not starting out to be a great day!

Allison,  you do have a LOT of positives in your life!  Enjoy your race this weekend and let all the memories of your childhood flood back.  You Ran 40:08 when you were 12?  You are a born runner!

Regarding the heat and humidity...it holds us back and makes us slow.  It does this to everyone, although not equally.  It doesn't matter that your HR has been higher and your pace slower all summer...the training has still been doing it's magic.  And it's usually a pleasant surprise when fall arrives to find out how much faster you really have become than you thought you were.

It's pretty darn awesome when the babies begin to walk!  The first birthday is pretty cool!  I remember part of my 1st birthday!  (no lie, I seem to be very unique in this)

I have some cool baby memories!  My oldest daughter, Jordan, was quite precocious verbally.  I think she was about 20 months old and talking in complete sentences with proper grammar.  I remember being out shopping with her in a department store one time and a lady came up and asked me how old she was and was absolutely amazed.

My 2nd daughter, Morgan, was a tiny thing.  She began walking at 9 months which isn't too unusual, but being so small she looked 6 months old.  It was very peculiar to see something so small walking around. 

Enjoy these early years!  When he gets older you will forget the crying, the vomit, the poopy diapers, the messy meals...but will really miss the baby times.

Dirk, since the last HIM brought you to your limits during the run, why will this race go well if you push harder through the swim and bike?  Will it be cooler?

No danger.  Carry on...

So on second thought, I don't think it's like that pic... In that pic it looks like that was the way the tire was manufactured?  In my case, I believe it was created over time.  Would your response still stand that there's no danger?  I posted more pics/info in the main forum:

http://beginnertriathlete.com/discussion/forums/thread-view.asp?tid=459542&posts=13&start=1

(scroll down for comparison pics)

I'd like to share a bit about my week's training.

I took Sunday off, not really intending to but gave myself permission to without guilt.  Monday was my long run (10 miles) in the humidity.  Tuesday was a harder than normal brick workout, my legs felt rubbery all day.  Wed. was my easy swim/2-run day.  7miles in the am and 4 miles tempo in the pm.  It was expected to be 95 and muggy, but severe thunderstorms came through just as the group run began.  We ran in torrential downpour the whole time.  It was fun running through 3" puddles and playing in the rain.

I didn't eat or drink enough after I got home and woke up this morning with legs feeling fatigued.  I don't usually feel the previous day's workouts in the morning like this.

Today I felt strong on the bike, but my heels (back of heels) hurt like crazy from last night's run.  It's not achilles tendonitis I've decided.  I'm very sure it's bursitis.  It's benign and my only concern is the discomfort.  Tomorrow should be back to normal per my pattern.

So I took today's run easier than normal, but got my whole 5 miles in.  But rather than 90 minutes on the bike I stopped at 70 minutes.  Let's call this a taper for Saturday's race.

I am going to get more calories today and get extra sleep tonight (only 5 hrs last night).

Tomorrow's workout would normally be about 3200 meters of hard swimming and 6 miles of easy running.  But I may cut the running down in distance to rest of up the race the next day.  I'm definitely feeling my week of training right about now.  But with extra calories, extra sleep, and a restful workout day tomorrow I expect to feel just fine for Saturday's Sprint tri.

Thanks for reading.

Geeze you guys!  I can't keep up...I'm still trying to catch up with your busy awesome lives!

I am trying to purge some stuff before our pre-wedding yardsale.  I'm not sure, but if any of you guys could use a sleeveless wetsuit/tritops or bottoms, dri-fit T's, I have a bunch of that stuff.  Most of it fit me at 6'-3" and 190-205 lbs....so mostly size large.  The wetsuit is a vortex 3 sleeveless in size large as well.  It's in good shape, a half dozen races and some open water swimming, so there are a few repaired tears in the legs.  Nothing major, still my wetsuit of choice, just too big now.  If you need anything, I would just ask for shipping to be covered.