swbkrun with us!!! - Closed (Page 117)

SSMinnow - 2011-02-23 6:04 AM

Is it Wednesday???  Then it must be "LAY OUT YOUR RACE PLANS" day!  Who's ready to rock a run or a tri????

For the rest of us yearning to do something fun, tell us about your favorite S, B or R drill..why do you like it and what do you think it has done for you?

SSMinnow - 2011-02-23 6:04 AM

Is it Wednesday???  Then it must be "LAY OUT YOUR RACE PLANS" day!  Who's ready to rock a run or a tri????

For the rest of us yearning to do something fun, tell us about your favorite S, B or R drill..why do you like it and what do you think it has done for you?

SSMinnow - 2011-02-23 6:04 AM

Is it Wednesday???  Then it must be "LAY OUT YOUR RACE PLANS" day!  Who's ready to rock a run or a tri????

For the rest of us yearning to do something fun, tell us about your favorite S, B or R drill..why do you like it and what do you think it has done for you?

SSMinnow - 2011-02-23 5:58 AM

Do you swallow air when you swim?  Last year I tended to gulp air and a lot went into my stomach which caused a lot of pain post swim.  I cannot imagine running after it. 

SSMinnow - 2011-02-23 6:04 AM

Is it Wednesday???  Then it must be "LAY OUT YOUR RACE PLANS" day!  Who's ready to rock a run or a tri????

For the rest of us yearning to do something fun, tell us about your favorite S, B or R drill..why do you like it and what do you think it has done for you?

SSMinnow - 2011-02-23 7:04 AM

Is it Wednesday???  Then it must be "LAY OUT YOUR RACE PLANS" day!  Who's ready to rock a run or a tri????

For the rest of us yearning to do something fun, tell us about your favorite S, B or R drill..why do you like it and what do you think it has done for you?

SSMinnow - 2011-02-23 7:31 AM

No racing for me either!  Streets are like an ice rink around here.

My least favorite, but most productive drill is high cadence spin ups (slowl increasing my cadence over 1 minute to maximum effort and then holding it there for as long as possible).  I believe doing those increased my spinscan numbers into the mid 70s for my left leg and low 80s for my right which is all about pedaling efficiency.  It has also taught me how to have even weight distribution between my left and right leg...before my right leg was the lazy one, carrying about 47% of the load.

SSMinnow - 2011-02-23 7:04 AM

Is it Wednesday???  Then it must be "LAY OUT YOUR RACE PLANS" day!  Who's ready to rock a run or a tri????

For the rest of us yearning to do something fun, tell us about your favorite S, B or R drill..why do you like it and what do you think it has done for you?

SSMinnow - 2011-02-23 7:04 AM

Is it Wednesday???  Then it must be "LAY OUT YOUR RACE PLANS" day!  Who's ready to rock a run or a tri????

For the rest of us yearning to do something fun, tell us about your favorite S, B or R drill..why do you like it and what do you think it has done for you?

SSMinnow - 2011-02-23 6:04 AM

Is it Wednesday???  Then it must be "LAY OUT YOUR RACE PLANS" day!  Who's ready to rock a run or a tri????

For the rest of us yearning to do something fun, tell us about your favorite S, B or R drill..why do you like it and what do you think it has done for you?

Plainsman AU - 2011-02-23 9:22 AM

No racing for me.

And I would have to say that my favorite drill is the Makita 18V cordless with a Lithium battery. 
It is lightweight, very strong and hold a charge well. 

Plainsman AU - 2011-02-23 8:22 AM

No racing for me.

And I would have to say that my favorite drill is the Makita 18V cordless with a Lithium battery. 
It is lightweight, very strong and hold a charge well. 

Techdiver - 2011-02-23 11:03 AM Well Second PT appointment done. More work for me to do. But Sadly I am NOT allowed to run for a while. The term a while is yet to be determined... could be 2 weeks could be 2 months. The more time he spent with me today the more he realized my MCL has cause a lot of weakness in certain areas and also made other muscle groups over work to compensate.

I have a lot of balancing work to do as well as Obliques, and Glutes. I have to strenghen these areas so that my weak MCL does not allow my left leg to rotate inward and cause issues with my tendons in my knee. These are stress items due to the over rotation of my weak hip, weak knee and inside quad.

Just have to put my head down do my exercises, Add some P90X core work and some light spinning. IE steady pace spinning, no interval work on spinning for now. I have to make the most out of swim nights I guess. Maybe slide in for an extra swim at the YMCA and pay the 10 bucks each Sat to swim a third day and keep my work outs up. 

I have been told NO aqua jogging even for now because my IT, Patellra and calf are still a bit tight.

SSMinnow - 2011-02-23 6:04 AM

Is it Wednesday???  Then it must be "LAY OUT YOUR RACE PLANS" day!  Who's ready to rock a run or a tri????

For the rest of us yearning to do something fun, tell us about your favorite S, B or R drill..why do you like it and what do you think it has done for you?

No race this weekend.  As for the drills,  someone give me something good for the bike.  I am new at this and only average about 15mph on a 20 mile ride.  I look at all of these other times and you are all up arounnd 18 to 20.  What can I do to increse speed?

mike6232 - 2011-02-23 2:42 PM

mike6232 - 2011-02-23 1:42 PM

SSMinnow - 2011-02-23 3:13 PM

First of all, don't look at other people's speed.   Some of us are inside riding CTs or trainers and those numbers can be misleading.  I can push 90W and show a speed of 20mph.  If I did that outside, it would be a very different story.

Second, it's kind of hard to answer the question.  I looked at your logs, but because your new it's tough to see what you've been doing and for how long.   For me, it was a combination of consistently longer rides and then as I became more comfortable with those, I began to add "some" intensity (z3).  Flash forward a couple of years and now intensity (z3/4/5) is an equally important part of my plan.  Like running or swimming, I think you need to build a level of endurance before you can really focus on speed.

SSMinnow - 2011-02-23 9:04 AM

Is it Wednesday???  Then it must be "LAY OUT YOUR RACE PLANS" day!  Who's ready to rock a run or a tri????

For the rest of us yearning to do something fun, tell us about your favorite S, B or R drill..why do you like it and what do you think it has done for you?

SSMinnow - 2011-02-23 7:04 AM

Is it Wednesday???  Then it must be "LAY OUT YOUR RACE PLANS" day!  Who's ready to rock a run or a tri????

For the rest of us yearning to do something fun, tell us about your favorite S, B or R drill..why do you like it and what do you think it has done for you?

SSMinnow - 2011-02-23 12:47 PMKeep at it.  You will not regret making the changes or stepping back a bit.  in 09/10 I was off running for 5 straight months with a stress fracture and I lived to see a pretty good '10 season.  You will too.