Asphalt Junkies CLOSED AND GETTING OUR FIX (Page 128)

Good info Karl, thanks for sharing. The tri club sound really fun and informative. What a great asset to keep you motivated and learn lots of great info!

Jo63 - 2012-09-18 5:02 PM You guys crack me up......tonight I think Iam gonna try a couple shots of Jack and hope I feel better in the morning, I need to get my Marathon training going and I don't want to jump in until Iam feeling better. Dina, my sister had a baby at 46 with no complications, interesting thing to add to Warrens comment, one of my husbands cousins is a special needs girl, but she is far from it when we went on the cruise she was informing me on sushi ansd traveling and her dancing that she does, she is an amazing person. She got up during Karoake and sang god bless america and everyone got up and cheered for her it was awesome! Honestly she is so much more full of life than a lot of people I know.

Part of the reason that my husband and I will not have more than one child is because of the stress that it put on me to be older and pregnant.  The doctors had to give us all of the "worst-case-scenarios" every time we went to an appointment.  I hated it!  We ended up with a super fabulous perfect little boy.  We were prepared for and willing to accept whatever the universe delivered to us, though.  Being a parent to my little munchkin is the most fabulous thing EVER!  I would not be upset if we were expecting another baby.  (No.  We are not!  I need to make that very clear! )

I'm feeling soooo much better.  This stupid cold lasted for just as long as everyone said it would.  Everyone I talk to says.....oh.....I had that!  It was awful!

I decided to get started on Jorge's winter plan a bit earlier than anticipated.  I will not be doing the metric century in a couple weeks so I'm just going to find a bit of power before my time trial at the end of October.  I really, REALLY want to break the women's record!  I'm soooooo close!  I only need to shave about 30 seconds off my time!  (I know.....that's a lot......don't remind me.)

Anyway, I hope all of my Junkie friends are doing good.  Cheers!

Great to hear you're finally feeling better. 

Jorge's plan is awesome.  You can do 30 seconds.  5 weeks is a short time, so hammer those intervals!

And be careful about talking about a baby.  Those things have a way of just "happening"!

Yea, Samantha, train smart...  I have a real hard time with that.

I'm taking a bit of a rest week this week. I was planning on cutting my run volume in half for the week but after my run on Monday I have felt so bad I've just decided to not run at all. Monday I ran after my coffee in the morning which I think gave me a boost of energy and I might have picked up the pace too much. I'm not really sure because I wasn't wearing my Garmin but after the run, as the day went on, both my feet hurt and I had some piriformis pain. Good news is my achilles did not bother me at all!

I found some stretches and strength training exercises for the piriformis so Tuesday I skipped the pool and hit the weight room at the Y. GASP! Turns out I kinda liked it! I tried a new cardio machine they have just purchased called the Helix 3000. It was kind of interesting and I could feel it working some different muscles. Here is a link that describes the machine:

http://www.helixco.com/helix3000

Not a replacement for running or anything but just trying something new. I thought the lateral movement might be good since so much of what we do is forward motion.

So my focus now is rebuilding myself. I feel pretty broken down. Hopefully this won't take too long .

michgirlsk - 2012-09-19 12:05 PM So after a few runs, I think I can safely say I have recovered from the muscular pain I was having.  And I think I know why I got it!  It sounds very obvious, but a simple case of (basically) going from nothing to hard 400s in terms of speed work!  I was thinking it may be a case of "I just can't do what I used to do, I'm getting old!" type thing. (really.)  I was looking back on my training, and I had forgotten about it, but I had done 8x400 in early August, with the 400s being just 2-3 seconds slower than a couple weeks ago (when I did just 3x400 and got hurt from it).  Well, previous to those 8x400 I had done 800s and 1600s (at a slower pace) in the weeks leading up to it, as opposed to a couple weeks ago when I went from doing no speed work for like a month and then bam, hard 400s.  So, knowing this made me feel better.

Samantha it's good you brought this up. This is a good reason why we should be logging our training. I know I am pointing out the obvious but it's been helpful to me as well when I've gone back to look at things for different reasons. I only wish I had started doing it much earlier. Live and learn.

Dirk yes any word on you getting into Boston?

So I have started my taper for the HIM. Monday was my last big workout. I think I've done just about everything that I can do and then some as far as building fitness goes. I am in rest and recovery mode now. I'm 10 days out from my final tri race and really looking forward to it. I really want to have a great race but I'm guardedly optimistic that I can do that. I think getting that training day in Monday on the race course helped me alot. It definitely boosted my confidence and being familiar with the course is a bonus. Now as long as I don't blow my taper I should be ready roll.

Yes!  getting that workout in on the race course was an incredibly smart thing.  It also proves that you are ready.  Just execute the race correctly from the standpoints of pacing and nutrition/hydration and you will succeed quite nicely.  (those are big IFs actually).

What does this taper of yours look like?  Many people make the mistake of over-tapering and don't race well.

I don't think that word is supposed to come re. Boston until Friday.

strikyr - 2012-09-20 7:27 AM

michgirlsk - 2012-09-19 12:05 PM So after a few runs, I think I can safely say I have recovered from the muscular pain I was having.  And I think I know why I got it!  It sounds very obvious, but a simple case of (basically) going from nothing to hard 400s in terms of speed work!  I was thinking it may be a case of "I just can't do what I used to do, I'm getting old!" type thing. (really.)  I was looking back on my training, and I had forgotten about it, but I had done 8x400 in early August, with the 400s being just 2-3 seconds slower than a couple weeks ago (when I did just 3x400 and got hurt from it).  Well, previous to those 8x400 I had done 800s and 1600s (at a slower pace) in the weeks leading up to it, as opposed to a couple weeks ago when I went from doing no speed work for like a month and then bam, hard 400s.  So, knowing this made me feel better.

Samantha it's good you brought this up. This is a good reason why we should be logging our training. I know I am pointing out the obvious but it's been helpful to me as well when I've gone back to look at things for different reasons. I only wish I had started doing it much earlier. Live and learn.

I haven't talked about this in this particular mentor group, but some of the folks that have been in my group in the past might remember this.   I recommend (even though I don't always follow my own recommendation) that we ALWAYS keep a habit of doing 'strides' in our training plan.   It should be once per week, either at the end of a shorter run, or a few miles in to a longer run.  After you are good and warmed up, but not fatigued yet.  Stop at a good location, or don't stop if your run course offers you good locations along the way.  A good location has about 100 yards of straight flat area.  Do 3-5 strides with a gentle rest between them.  Usually walking.  It's not to be challenging aerobically so start the next one when you are breathing normally.  You end each one before you are breathing heavily (the heavy breathing follows the completion of the stride).

The top speed just reaches 90% at the peak of the stride, not 100%...there's no strain.

This won't be hard on the body, but keeps the legs ready for fast speed running.  If Samantha had been doing this regularly all year round, she could step in to 400s at any point without the soreness she experienced.

The same is true for us...for instance, each winter I run a 5k in January.  This 5k leaves me sore and beat up....because it's the ONLY time all winter I come anywhere near running a 6:00/mile pace....that's because I don't do the strides like I should.

Jeff I am going with a plan that my friend Bobby (Dream Chaser)  put together for one of the guys he coaches and he thought it would fit me as well. We all did the ride and run on the course and the two of us are doing the race and our pace is about the same. He's been hammering home the point of not to over train and I understand the over-tapering aspect as well. Here is the plan starting with yesterday:

Wednesday
Swim:
400 WU
100 KB
50 KB EZ Recovery
300 CD
Run 4 miles.  10' Dynamic Stretch WU 4 miles between 9:45 & 10:00 Pace 10' Static Stretch CD
 
Thursday
Long Run 6.5 Miles @ 9:45 10' pace.  10' Dynamic WU.  10" Static CD.

Friday
Swim Speed
400 WU
100 KB EZ
MS: 8 X 100 @ :20" rest 
50 KB CD
300 CD

Bike:  45'  Focus on High Cadence
10' WU
5 X 1' @ 100% effort  (1' Rest then 1' at 100% Threshold)
2' EZ Rest Recover Spin
MS:  3 X 5' @ 80% (or 8/10 effort - HARD but sustainable effort)  (1' rest in between) 
5' Spin CD

Saturday
Bike Recovery Spin. 30'to 40 mins RECOVERY ONLY PACE

Sunday - Brick
30 miles outside - roughly 6/10 effort. 
Run 4 miles at target Race Pace

Monday
Recovery Swim
500 WU
100 KB
500 EZ Focus on Technique
50 KB
300 CD
Run 3 miles @ 10:00 Pace.  30 minutes. 

Tuesday
OFF

Wednesday
Bike 20 miles at Aerobic, Moderate 6/10 effort
Run 2 miles 9:45 to 10 min miles

Thursday
Swim 20 TO 25 mins continuous. EZ Smooth strong stroke. 
Bike 30 mins 5/10 moderate effort

Friday
OFF 

Saturday
SWIM 15 MINS
BIKE: 20 MINS
RUN 10 MINS 
ALL AT RACE PACE.

Tony, glad to see you got good advice on the 'taper' training.  Looks great.

I haven't talked about this in this particular mentor group, but some of the folks that have been in my group in the past might remember this.   I recommend (even though I don't always follow my own recommendation) that we ALWAYS keep a habit of doing 'strides' in our training plan.   It should be once per week, either at the end of a shorter run, or a few miles in to a longer run.  After you are good and warmed up, but not fatigued yet.  Stop at a good location, or don't stop if your run course offers you good locations along the way.  A good location has about 100 yards of straight flat area.  Do 3-5 strides with a gentle rest between them.  Usually walking.  It's not to be challenging aerobically so start the next one when you are breathing normally.  You end each one before you are breathing heavily (the heavy breathing follows the completion of the stride).

The top speed just reaches 90% at the peak of the stride, not 100%...there's no strain.

This won't be hard on the body, but keeps the legs ready for fast speed running.  If Samantha had been doing this regularly all year round, she could step in to 400s at any point without the soreness she experienced.

The same is true for us...for instance, each winter I run a 5k in January.  This 5k leaves me sore and beat up....because it's the ONLY time all winter I come anywhere near running a 6:00/mile pace....that's because I don't do the strides like I should.

Jeff thanks so much for posting this.  Since my IT band is better I was thinking of going to an intervals class 1 time per week.  I think after what you said tht would have probably done me in due to the shin splints and IT issues.  Thanks for taking care of us dummies

Jeff thanks for asking about this and glad you agree with the plan.