stevebradley's Mentor Group FULL (Page 13)

2009-02-06 8:03 AM

in reply to: #1948402

Master

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Reston, VA

Subject: RE: stevebradley's Mentor Group FULL

triingforme - 2009-02-06 2:41 AM

Running on the road was much harder>

Hey Patricia!

So glad to see you are back!!!!!

There are a gazillion (literally) debates on treadmill vs road running.

my personal preference is road, but there are just some times when that can't happen (cold, dark, etc)
I actually find road running much easier than treadmill running. i think it it because I feel like a rat in a wheel on the treadmill.

...but, i digress. if you have to train on the treadmill for convenience sake AND you are still finding that road running is much harder, try putting the incline on the treadmill up to 1% or higher. It will make your treadmill workouts a little more challenging (it sucks at first, but once you get used to it it actually feels flat). Hopefully that will make the road runs feel a little more comparable.

2009-02-06 8:17 AM

in reply to: #1946236

Master

1524

Reston, VA

Subject: RE: stevebradley's Mentor Group FULL

ThatGirl - 2009-02-04 9:40 PM
Maybe Lisa can suggest somewhere?

I took an OWS clinic in 2007 in MD, but it was in August so that it's going to help you.

I did post on this sites MD forum to see if anyone knew of a place to get in an OWS before your race.

Here is the link to follow the replies:
http://www.beginnertriathlete.com/discussion/forums/thread-view.asp...

as an aside: my first OWS tri was Charlottesville Internation in July 2007. I thought I was prepared for the distance, but NOTHING prepared me for how completely different OWS was. I went to the site the day before the race and tried doing a few laps and it was MISERY. I totally panicked. I tried to prep myself for the next day, but the horn went off, I tried to free style and just started hyperventilating. I was imagining the end of my tri career before it started. I tread water for a little while and almost doggy paddled to a canoe, but instead decided to backstroke the entire mile. I definitely stood out. I heard someone at the finish asking their friend if, "they saw the girl backstroking"....., but i don't care. I finished (and blew past a TON of people on the bike and run.) anyway, it made myself go to an OWS clinic in gunpowder state park, in md and after that one 3 hour session have never had another problem. Honestly, the OWS is my favorite part of tris now. I HIGHLY RECOMMEND FOR ANYONE WHO DOES NOT HAVE EXPERIENCE WITH OWS TO TAKE A CLINIC. it really was a lifesaver for me.

2009-02-06 8:19 AM

in reply to: #1946153

Master

1524

Reston, VA

Subject: RE: stevebradley's Mentor Group FULL

stevebradley - 2009-02-04 8:45 PM

LISA again -

If you want to check your ranking, here is how to do it:

thanks steve! I had actually checked and was pretty excited. I love that now I have a way of measuring my progress yearly!

2009-02-06 8:20 AM

in reply to: #1946138

Master

1524

Reston, VA

Subject: RE: stevebradley's Mentor Group FULL

stevebradley - 2009-02-04 8:34 PM
Random factoid:
It is with perverse pleasure that I figure I might well have been the OLDEST person in my a.g. last season. It included anyone born between Jan. 1 '49 and Dec. 31 '53, and it is relatively small odds that anybody in the a.g. was born in the first 12 days of 1949. How's THAT for putting a positive spin of being the eldest of a mob??

It sounds like triathletes and wine might share some common ground

....aside from being 2 of my favorite things that is!

2009-02-06 8:26 AM

in reply to: #1948464

Master

1524

Reston, VA

Subject: RE: stevebradley's Mentor Group FULL

stevebradley - 2009-02-06 7:50 AM

So, don't worry! Because of your focus on injury prevention, I suspect you are very attuned to your body, and you'll back off as soon as something seems amiss.

thanks for the vote of confidence, but I have actually been quite DUMB about listening to my body and even DUMBER about backing off if something seems amiss.

these are new lessons I am learning and trying to remain accountable to because I am tired of dealing with chronic hip pain. it occured to me that if I kept on my existing path I might not be able to do this in 10 years because I had driven myself into the ground. that thought made me sick. I just cannot imagine having to sit on the sidelines because i have irrepairable damage from being stupid. this knowledge must come with growing older and wiser (I will be 29 soon, you know

)

2009-02-06 8:27 AM

in reply to: #1896958

Master

1524

Reston, VA

Subject: RE: stevebradley's Mentor Group FULL

woo! a whole page to myself so far!!!!!!!

2009-02-06 8:28 AM

in reply to: #1896958

Master

1524

Reston, VA

Subject: RE: stevebradley's Mentor Group FULL

.......... I feel like no one is watching. Just think of all the things I can do.......................

2009-02-06 8:28 AM

in reply to: #1896958

Master

1524

Reston, VA

Subject: RE: stevebradley's Mentor Group FULL

like flex in the mirror! shhhhhh!

2009-02-06 8:28 AM

in reply to: #1896958

Master

1524

Reston, VA

Subject: RE: stevebradley's Mentor Group FULL

man we better be at the top of the list by now!

2009-02-06 8:29 AM

in reply to: #1948549

Champion

10618

Subject: RE: stevebradley's Mentor Group FULL

LISA -

Yes, the "big ones" (M-dot) are full, but the independent ones are not.
Right near you is Chesapeakeman, run by the Columbia/Eagleman group. This is in late September, and, like Eagleman, is in the Blackwater preserve.
Last year was the first year for Beach-to-Battleship (Wilmington, NC), and it had rave reviews. The website for it is www.setupevents.com. Last year it was the first week in November, and it filled quickly.
A time-honored east coast iron-distance is The Great Floridian, in late October, I think. It is out of Clermont, and the tricky thing to it is that it is quite hilly. I think it is at www.greatfloridian.com.

There is a LOT to be said for the independent ones - lower cost, smaller fields, less hassle trying to get affordable lodging without a 3 or 4 day limit. The M-dot ones have all the bells and whistles, but the fields are often over-packed and make for some unpleasantness. I have done two irons - IMLP and a MUCH smaller independent one, The Canadian - and the latter was the far more satisfying overall experience.

("Eating fees" - Well, I have done a lot of that over the years! It is one thing to have to bail on a race and lose only, say $85. It's another to bail and lose $450, plus the cost of lodgings if there is a no-refund policy. That's one reason why me and my less-than-bionic body will not likely ever sign up for a M-dot race. )

2009-02-06 8:33 AM

in reply to: #1948620

Champion

10618

Subject: RE: stevebradley's Mentor Group FULL

Oops. Sorry to steal your page, Lisa! (If you give me fair warning, I will disappear entirely from page 14!)

I now turn the page back over to you, as I head off to swim.

Edited by stevebradley 2009-02-06 8:35 AM

mindymcc

2009-02-06 9:27 AM

in reply to: #1948496

Veteran

481

Subject: RE: stevebradley's Mentor Group FULL

Yes, looking forward to swimming this weekend and also glad that my play duties are over as of last night. The play was a huge success and everyone had fun I think.

Reading all these posts about injuries has been interesting. As I have been increasing my runs each week (which at 5 miles is still probably considered a short run for most of you!) I am reminded of all the various issues I had a couple of years ago when I was training for the Peachtree Road Race (10K.) My body seems to do fine with 4 miles but anything over that and I start to feel it. I have a couple of hot spots on my feet (recurring blisters in strange places) bra and arm chaffing, etc. No chin splints this time but that is probably due to the fact I am not running outside yet. Sidewalks do not agree with me evidently. I do think the cross training is helping as I am only running 2 days a weeks so everything has a chance to heal before the next run. No major injuries thankfully!

rhay

2009-02-06 9:33 AM

in reply to: #1896958

Member

Subject: RE: stevebradley's Mentor Group FULL

I just wanted to be a part of the Lisa Page...

2009-02-06 10:05 AM

in reply to: #1948492

Regular

111

Subject: RE: stevebradley's Mentor Group FULL

stevebradley - 2009-02-06 8:22 AM ... Well, here I am, once again injured..I just hope that all of you will be more intelligent with aches and wonks and twinges than I have been over the years!

STEVE and ALL, I've been following all the posts on injuries and am taking them to heart. Yesterday, while putting in my 3 miles on the treadmill, my problematic right knee started twinge-ing at 9 mph (on the preprogrammed setting). Instead of toughing it out like I normally would have, I reduced the speed to an easy 6 mph jog and finished with no soreness. I have this knee injury from 20 years ago and it has never gone away. I noticed that running with good form doesn't aggravate it. If my form slips (usually when tired or pushing too hard too fast) then my knee starts hurting. Could I build up the muscles around my knee to better support it? Thanks.

2009-02-06 10:18 AM

in reply to: #1948505

Regular

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Subject: RE: stevebradley's Mentor Group FULL

stevebradley - 2009-02-06 8:28 AM APOLOGIES! Sweet Mother of Mercy, I either have to stop posting so much, or get a new photo of myself. I'm certainly getting tired of that mug staring back at me, and I'm sure for all of you there is already subtle psychological damage happening as I result of seeing it so often. My sincerest apologies to all!

STEVE - you have a very interesting looking mug and I haven't tired of looking at it yet haha.

2009-02-06 10:36 AM

in reply to: #1948558

Regular

111

Subject: RE: stevebradley's Mentor Group FULL

hooslisa - 2009-02-06 9:03 AM

triingforme - 2009-02-06 2:41 AM Running on the road was much harder>

Hey Patricia! So glad to see you are back!!!!! ...I actually find road running much easier than treadmill running. i think it it because I feel like a rat in a wheel on the treadmill. ....

PATRICIA - Glad to see you back!

I prefer road running over the treadmill, because it is more interesting (I like to look around while I am running heh). But yesterday I got through my 3 miles on the treadmill in the blink of an eye while watching Terry Laughlin's Total Immersion 'Breathing' DVD. I don't know if it's better to have the TV off and run with no distractions (focus on form) though. I've watched more movies this past month than I did in 2008 while on the trainer and treadmill or doing yoga.

2009-02-06 10:56 AM

in reply to: #1948974

Master

1524

Reston, VA

Subject: RE: stevebradley's Mentor Group FULL

gracetaBitha - 2009-02-06 11:05 AM

problematic right knee started twinge-ing at 9 mph (on the preprogrammed setting). Instead of toughing it out like I normally would have, I reduced the speed to an easy 6 mph jog and finished with no soreness. p>

Good Lord! We have a speed demon in our midst!!!

2009-02-06 11:39 AM

in reply to: #1948624

Regular

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Subject: RE: stevebradley's Mentor Group FULL

hooslisa - 2009-02-06 9:28 AM .......... I feel like no one is watching. Just think of all the things I can do.......................

LISA,

You crack me up!!

2009-02-06 11:42 AM

in reply to: #1949103

Regular

111

Subject: RE: stevebradley's Mentor Group FULL

hooslisa - 2009-02-06 11:56 AM

gracetaBitha - 2009-02-06 11:05 AM

Good Lord! We have a speed demon in our midst!!!

LISA - It wasn't my choice to go at 9 mph - the Machine wanted me to do it! I was like YIKES this is too fast!

2009-02-06 3:59 PM

in reply to: #1948974

Champion

10618

Subject: RE: stevebradley's Mentor Group FULL

THE ACCURATE QUOTE:

When asked what he wished he had known back when, Dathan Ritzenhein, second-place finisher in the 2008 U.S. Men's Olympic Marathon Trials and ninth-place finisher in the 2008 Olympic marathon, said:

".....that 2 days off now is better than 2 months off later due to injury."

Another quote to the same question came from Dick Beardsley, second-place finisher of the 1982 Boston Marathon and cowinner of the 1981 London Marathon:

".....that you shouldn't eat four plates of spaghetti the night before a race."

2009-02-06 4:21 PM

in reply to: #1948974

Champion

10618

Subject: RE: stevebradley's Mentor Group FULL

GRACE -

First, congrats on the decision to lower the speed on the 'mill ("Honest, Officer, the machine made me do it!!"). And it's great to know that your knee responded to the change, which seems to back up perfectly the idea that all is mostly well with it when your form is solid. It never ceases top amaze me how easily form falls apart when pushed to faster speeds; this especially happens to me when I am swimming. I am trying a new approach to my swims which seems to be helping this alot, but I'm not going to say anything here until I know for certain that what I am doing is actually working!

Second, yes, there are some knee-stabilizing exercises, but it's been a very long time since I did them and I will need to root around to find the protocols. One of the exercises is incredibly simple and involves the vastus medialis....but for the life of me I can't remember exactly how to do it. I'll get back to you on this.

(The vastus medialus, you ask? For now, here's where it is: Do what needs to be done

so you can see your knees, and sitting in a chair, stick your legs out in front of you, tightening your quads so your legs are rigid. From the center top of one of your kneecaps, run a finger about 1-2 inches over towards the inside (medial side) of your thigh. The muscle you are crossing as you do this is the vastus medialus. It is fairly large, and describes a rough oval shape. ANYHOW, when I can get my brain into proper Recall Mode, I will tell you what needs to be done with these babies to make them stronger, thus helping to stabilize the knee.)

2009-02-06 4:36 PM

in reply to: #1949866

Champion

10618

Subject: RE: stevebradley's Mentor Group FULL

GRACE again -

Ah-ha!! The brain clicked in!

What you were doing in trying the locate the vastus medialis is about 95% of the stabilizing exercise. The other 5% is really just the time component.

With your legs extended and your quads contracted, the v.m. should also contract. And what you're trying to do is get it as tight as you possibly can - although without feeling any discomfort under the kneecap. Hold the contraction/tightness for 5-8 seconds, relax for a few seconds, then tighten it again. Try to do just 3-4 sets of these many times a day - say, ten to fifteen times. That might seem like a lot, but remember that each group of sets is only about 30-45 seconds long.

You can use several postures for this, including sitting on the floor, or sitting in a chair and resting the leg on something with roughly the same height as the chair seat. (And as I play around with it now, sitting in a straight-back chair, but slouching so that my heels are on the ground, works as well.)

Finally, as you tighten your quads (thigh), make sure that the v.m. is also tightening. so to start with, keep your fingers on the v.m. so tat you feel it tightening as you contract the muscles. Please let me know if this all seems to work; if not, I will try to do some trouble-shooting!

2009-02-06 4:51 PM

in reply to: #1949893

Champion

10618

Subject: RE: stevebradley's Mentor Group FULL

GRACE once more!! -

Thinking yet again......excatly what part of your knee is the twinge-ing part? The exercise for the v.m. is good to do regardless of your problem, as kneecaps love to feel stabilized!

However, there are other knee twinge-things that have nothing much to do with kneecap stability; iliotibial band syndrome and pes anserinus are two common ones.

If you have problems with the ITB, it will affect you on the outside of your knee - and it usually aches much more than it twinges. ITB syndrome REALLY hurts --as I found out during my first marathon, when it kicked in at about mile 10. I had NO IDEA what it was, but can recall the discomfort to this day, 10+ years later! ARGHHH!

If it's pes anserinus (which is Latin for goose's foot, which describes how three tendons come togther in the affected area), this will be on the inside of your knee, below the kneecap, where your tibia (shin bone) meets your knee. (It's not really on the full inside, but kind of halfway between front and side.) It's actually a bursitus condition, and can result from increases in speed (9 mph comes to mind....

), as well as increases in mileage. Mine is mostly good, but I sometimes feel it on the right when I get too frisky with the speedwork.

Where do your knee twinges get you?

ThatGirl

2009-02-06 9:04 PM

in reply to: #1896958

Expert

745

Bethesda, MD/Northern NJ

Subject: RE: stevebradley's Mentor Group FULL

sorry

Edited by ThatGirl 2009-02-07 9:07 AM

ThatGirl

2009-02-06 9:09 PM

in reply to: #1896958

Expert

745

Bethesda, MD/Northern NJ

Subject: RE: stevebradley's Mentor Group FULL

Wow Lisa - THANK YOU SO MUCH. That thread was really helpful - I'll be looking at Sandypoint starting in May. I think I'm doing Bassman the last weekend in April as a warm up race, so I might take a trip to Sandypoint before that, but I don't know how much earlier than that I would feel comfortable going. I'll have a wetsuit - but does that really keep you completely warm? What about your hands and feet and face? I think the reason I want to practice is because I can see myself panicking in a similar fashion. I'm very comfortable in the pool and have no problem swimming in close quarters in a lane, but I don't know how I'll do in completely open water free-for-all. So, practice makes perfect (maybe I should hire my own free for all stand ins)! Sandypoint it is

And a clinic if I can find one. On a very related side-note, I got my own wetsuit today! As my previous post indicated, I am an avid Craigslist shopper. I've been keeping my eye out to see if anyone was selling a wetsuit that might work. Just the right post came along earlier this week! A woman was selling a Blue Seventy Reaction Suit, size Medium, for $125 after purchasing it last year and using it three times

Went and tried it on today, and it turned out well! So, I'll be able to get some practice in ahead of time if things work out.... I also had a crazy day, but managed to fit in my swim workout this morning. Now for a nice rest-day tomorrow, and a long ride on Sunday! Sunday is supposed to be fantastic weather again (60 and sunny!)