Asphalt Junkies CLOSED AND GETTING OUR FIX (Page 132)
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() owl_girl - 2012-09-25 4:42 PM DirkP - 2012-09-25 2:34 AM I sounds like you have what Tracy had a short time ago. I would advise that if you can, you get out and do whatever you can despite having a bug. You should keep it light and easy for sure but it may be something you can work through. Do routes close to home so you can ditch the WO if you have to. Obviously get plenty of rest and move to a different neighborhood to do so. You are getting pretty close to the critical point of training that time off is going to have big problems. I agree. I does sound similar to what I had. That illness really wiped out my energy. That's why I decided to write off September and just do workouts as I felt enough energy to do them. I'm slowly building back up but not because I'm specifically try to. I just feel better each time I do a workout and add about 5 or so minutes each time. My cycling is the only thing I'm doing intensely. Dirk....since your bringing up the "critical point of training" in regards to time off....what is the magic number weeks of downtime that prevents you from getting back to training at a similar level to where you left off? (Did that question make sense?) I don't think there is a magic number. I think it can vary drastically based on factor such as injury history, primarily to the affected part of the body. For instance, if you have an injury history to a specific part of your body that has had many other injuries there should be a longer recovery period and less aggressive treatment plan. This may appear to be obvious on the surface, but I think it is much less likely to be followed if we aren't truly serious about real recovery and/or we self diagnose/misdiagnose the injury. I also think it depends a lot on the individual, the level of fitness and ability to adapt to an increased training load. You know your body and it's ability to train and recover, your personal mindset related to goals set, the amount of personal risk you are willing to assume. (Personal risk was something I was willing to assume as I continued to train toward my HIM this year. I knew I had problems with my heel but was willing to accept said risk.) There is no one that knows how well your body can get back into training at a higher level than you. This can be figured by experience mainly. Over years of training we gain the knowledge of how well we recover from general training (not injuries) and that should influence the way we come back. A very intimate look at yourself is a must. This is also why I continually go back through my logs and assess past training and injuries AND encourage fairly descriptive logging. Also a very hard look at how close you are to a key race needs to be done. Joanne is very close to a marathon to be taking much time off. Fitness will begin to be lost after a couple of weeks completely away from a certain training but can be brought back very quickly if the layoff was just to take time off. Injury and illness can change those dynamics substantially and require a slower return. If it's an illness I would say you might be able to come back harder, sooner than certain injuries. Jeff is far more articulate than I and I would like to hear his thoughts. I was one of his mentee's last year when he was going through the rehab on his first shoulder (opposite shoulder) surgery and he detailed many of the things he went through to get back into shape, and I would guess that you have seen (through RR) how well he can truly recover following pretty invasive surgery. Edited by DirkP 2012-09-25 6:45 PM |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() michgirlsk - 2012-09-25 5:42 PM Dirk, did you see the feature in today's USAT e-newsletter?? Treating heel pain! I had not seen this article yet. I skimmed it and will read it a little more closely and I will likely begin to try some of these things out. I had forgotten about the towel trick and the marbles being piked up. Thanks for posting this! I may have skipped reading it if you hadn't posted it. |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() abergdol - 2012-09-25 7:29 PM Thanks for all of the support and advice for my race this weekend. I can't believe it's only 4 days away. I'm getting so nervous. I'll let you guys know how it goes. I am SOOO not worried about you doing well this weekend!!!!! You are going to kill this race. Target something right at or slightly under 8:00 minute miles for the first 7-8 miles as others have said and then try to pick your pace up to about 7:50 for the remainder of the race. If you have much left for the last mile try to dial it up a little more and finish hard. I am a really competitive person, as many of the people in this group already are very well aware of, and if you consider yourself the same you'll want to be in some sort of pain for the last few miles. In the HM's that I have run at "my" competitive pace I knew I would have to talk myself through the last 3-4 miles mentally. Be prepared to do just that..........WILL yourself to stay at a hard pace for those last miles. You definitely have the physical fitness to get there! Now you have to develop the mental fitness to challenge yourself. BTW, I will probably be on the course on my bike looking for you and a couple of other friends to cheer on. I'll be on my white Cannondale (pic on facebook) bike and I'll try to plan a route that I can get to see you a couple of times and maybe get to the finish line to see you finish. And for the rest of you, if you would like to follow Allison, you can do so by signing up for text messaging here: http://tracking.theendresultco.com/2012/f4f/index.php I signed up so don't try to lose me Allison. |
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![]() Thanks, Dirk, for letting us know we'll be able to track Allison. I just set it up to get texts. Coolio! Tony - does your HIM have any tracking? Edited by bswcpa 2012-09-25 7:47 PM |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() bswcpa - 2012-09-25 8:46 PM Thanks, Dirk, for letting us know we'll be able to track Allison. I just set it up to get texts. Coolio! Tony - does your HIM have any tracking? That is a very cool way to track Allison. Brenda unfortunately no athlete tracking for my HIM. I sort of wish they had it since my wife will have to leave while I'm on the bike assuming I make it that far in the morning to take my son to his soccer game. That would have been great to have. I'll just have to leave you guys in suspense and will get a post up here following the race but I do appreciate you asking. |
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![]() The suspense will be good for us, Tony. But you gotta know we'll be cheering you on where ever we are! |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Tony check this out it is from this years IM Wisconsin I definitely get mixed emotions .... http://m.youtube.com/#/watch?feature=g-all-u&v=zZSvxTGgcU0&desktop_... |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Still waiting on my confirmation code..... |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() bswcpa - 2012-09-25 9:09 PM The suspense will be good for us, Tony. But you gotta know we'll be cheering you on where ever we are! Brenda I know and I really appreciate all the support from everyone. You know when the going gets tough on Sunday and I am sure it will at some point in the race I will be thinking about you guys and all that you have accomplished this year. I'm sure that will be enough to get me through to the finish. |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Jo63 - 2012-09-25 9:31 PM Tony check this out it is from this years IM Wisconsin I definitely get mixed emotions .... http://m.youtube.com/#/watch?feature=g-all-u&v=zZSvxTGgcU0&desktop_uri=%2Fwatch%3Fv%3DzZSvxTGgcU0%26feature%3Dg-all-u[/QUOTE] JoAnne I did see this and I thought this was a very cool video. When I saw this I knew I made the right decision to do Wisconsin next year. I am very excited about the opportunity to be able to do this. While I am still trying to get past the "I can't believe I'm actually going to do IMWI 2013" stage I just can't wait to be a part of it all. I'm really looking forward to experiencing the great crowd support that they have in Madison. It's going to be awesome. |
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Elite ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() It's not hard to keep up with the group today! ![]() |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() DirkP - 2012-09-25 6:41 PM owl_girl - 2012-09-25 4:42 PM
Dirk....since your bringing up the "critical point of training" in regards to time off....what is the magic number weeks of downtime that prevents you from getting back to training at a similar level to where you left off? (Did that question make sense?) Jeff ... and I would like to hear his thoughts. Well, there's no formula...but there are a lot of different ways in which you may mean to ask this question. 1) How long can someone be out of triathlon and hope to be able to regain that level of performance? 2) How long can you be out of training before losing some conditioning? 3) How does time off correlate to the amount of time to regain fitness?
For #1, it really depends. I used to think that if I missed any serious amount of training time (when I was in college) that I'd never reach my full potential. Time has given me a different perspective on this. I have seen endurance athletes miss entire years and come back just as strong after 6 or so months. I was out of cycling and all endurance sports for 18 or so years and about 3 years back in to triathlon I was a stronger cyclist than I had been in my early 20s when I was a single-sport cyclist...and this after being 40. Potential is a very confusing thing. Some people seem to reach their potential fairly quickly while others continue to improve, not always consistently either, for decades.
For #2...Taking just a couple of days off can often leave you feeling 'off' for a day or two after resuming training. If you only train 4 or 5 days per week then you won't have this issue, but once your body becomes accustomed to daily training, a day off will leave you struggling for a while when you resume your training...I'm speaking about something on the order of an extra long warm-up period...so if I'm racing I do NOT want to take the day before off. It can work out OK for me in the race but I feel sucky during warm-up and must warm up more than usual and/or suffer more than normal during the race. But this is not detraining or losing conditioning. It's just a pulmonary/cardio system thing. Actual detraining probably takes around a week to set in. If you are out a week you might be back to normal after as little as 2 days...or it may take you a week...it's highly variable. Obviously the amount of deconditioning that happens varies with time off and I'm not sure about the rate of loss of conditioning....there are probably research papers written on this. #3...If you are out 2 months it may take 2 weeks or it may take 2 months...It will probably never take longer to get back in to shape than you spent getting out of shape unless something else is at play. The real question here is whether during your time off from training you were fully off (sedentary) or partially off (just training limited). In my situation with my surgery and with any injury or illness I do what I can. If I were unable to run for 2 months I would ride daily...and ride more than normal using all of my lost running time as additional cycling. That would minimize the amount of run fitness I lose, but would still lose some. The additional upside is that my cycling would actually be improving so my overall triathlon performance wouldn't have taken as large a hit as it otherwise would. If you can't run, bike or swim then is there any way you can get your heart rate up for significant amounts of time? If you can't swim, can you REALLY not swim? Can you swim with 1 arm? Can you kick for 2 hours a day? The more desperate (or mentally ill) you are the less fitness you will lose over your time 'off' and the faster you will regain that fitness when you are back.
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Veteran ![]() ![]() ![]() ![]() | ![]() DirkP - 2012-09-25 8:18 PM abergdol - 2012-09-25 7:29 PM And for the rest of you, if you would like to follow Allison, you can do so by signing up for text messaging here: http://tracking.theendresultco.com/2012/f4f/index.php I signed up so don't try to lose me Allison. How cool! Thanks for finding this! |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Allison and Tony, good luck this weekend! Jeff, thanks for posting the conditiioning info. |
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![]() | ![]() Tony, have a great race and remember it's all about the last 4 miles! Allison, stay string throughout. You are poised for a great race. In terms of time off, I like to take most of this whole month to really regenerate everything. Physically you may not feel the need to de-train, but make a mental assessment as well. If you either want or need some mental time off, take it and use Jeff's guidelines as the expected return rates to fitness. In order to reap the long term benefits it's important to stay motivated. I find after a few weeks "off" mentally, I'm really ready to hit it again. |
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Elite ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Yet another senseless tragedy. Three of my friends were out running this morning and they were struck by a hit and run driver. One of my friends died at the scene and the other two were transported to the hospital. We just got back from the hospital. Broken bones and concussions. They are pretty banged up. The car was located, abandoned in a parking lot. I hope they catch the bastard! My head hurts. |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Tracy, I am so sorry. Definetly a tragedy. I will be thinking about and sending prayers to you and your friends and their families and that they find whoever did this. |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() | ![]() TRACY, I am SO sorry to hear that... |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() owl_girl - 2012-09-27 5:23 PM Yet another senseless tragedy. Three of my friends were out running this morning and they were struck by a hit and run driver. One of my friends died at the scene and the other two were transported to the hospital. We just got back from the hospital. Broken bones and concussions. They are pretty banged up. The car was located, abandoned in a parking lot. I hope they catch the bastard! My head hurts. My condolences Tracy. This is so disturbing on so many levels. I am sure the perp will report his car stolen in the very near future if that hasn't been done already. I am merciless when it comes to this kind of stupidity! I am willing to offer forgiveness to the person but I am NOT willing to allow them to go unpunished. I'll be praying for the families of all of the people involved. |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Tracy that is just horrible news. I am so sorry to hear about what happened to your friends. Your friends and their families are in my thoughts and prayers and my condolences to you and the families involved. I think it is unforgivable to knowingly do something like this and just drive off like that. I hope they catch and prosecute the person who is responsible for this to the fullest extent. It's just unbelievable and totally senseless to me. |
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Veteran ![]() ![]() ![]() ![]() | ![]() Tracy, I am so sorry to hear about your friends. That is absolutely horrible. I'll be praying for the family of the one who died and praying that the others recover quickly. I am (trying to) attach a photo of the finish line for my race on Saturday. I'm sharing because I think it's really cool- we finish by rounding the bases at the local minor league baseball stadium! (224554_10152137148020037_1840551490_n.jpg) Attachments ---------------- 224554_10152137148020037_1840551490_n.jpg (71KB - 11 downloads) |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Very cool Allison! The Detroit Marathon *used to* finish on Ford Field (where the Lions play), but they did away with that... I can't remember why, but I think it had something to do with some complaints of the setup of it. I will get to cross an international border and run in a foreign country (hey Canada is foreign! btw, I believe my grandpa used to teach at a high school in Fort Wayne... this was obviously a long time ago though. My dad grew up on a farm in nearby Huntington, IN. |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Tracy, so sorry about your friends. Ya'll be careful, a lady on my wife's group was hit by a truck on a bike Wednesday. She is OK, the bike was totalled and she is pretty scraped up but now scared to get on a bike. Allison and Tony, Good Luck on yall's races! If ya'll never hear from me again it is because tomorrow is my 1st ever openwater swim. The tri club here in town is putting on a practice "tri" showing how to do transition and everything. We will swim, bike and run tomorrow... |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Allison that is very cool way to finish the race. Good luck again and remember all the Junkies will be following you and cheering you on. You are going to have a great race. Karl I'm sorry to hear about what happened to your wife's friend. I am glad to hear she is alright. These stories seem to be happening with much more frequency of late. We all need to be careful while we are out there. Good luck with the open water swim. The best advice I could give you is just be relaxed and whatever happens don't panic. The more you can relax yourself the easier it will be for you. For me I got my last training session done last night a very short 2 mile run at race pace and a short easy 20 mile ride on the trainer. I've done everything that I can do to get ready for this race physically. I think I was ready two weeks ago physically when I got to ride and run the course however the last two weeks has given me the opportunity to get prepared mentally. I feel like I am ready and I am going to have a great race this weekend barring I don't do anything stupid to mess it up. All that is left to do is get the gear checked and packed and to wash the bike. The hardest part is now waiting until Sunday morning to race. It's going to be a long two days I need distractions so I don't think about the race otherwise I'll wind up more nervous than I already am. Edited by strikyr 2012-09-28 7:44 AM |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() abergdol - 2012-09-27 8:52 PM Tracy, I am so sorry to hear about your friends. That is absolutely horrible. I'll be praying for the family of the one who died and praying that the others recover quickly. I am (trying to) attach a photo of the finish line for my race on Saturday. I'm sharing because I think it's really cool- we finish by rounding the bases at the local minor league baseball stadium! I ran the first Fort 4 Fitness HM a few years ago, before Parkview stadium was there so we couldn't run the bases. I am sure it will be a pretty neat experience. I doubt that I will see you finish because I doubt they will allow me to take my bike inside but I plan on being close to the entrance to the stadium. (If you don't out run me on my bike that is.) I'm also hoping to see a co worker on the course too but he will definitely be slower than Allison "speedy legs" Bergdoll. I 'll see you on the course tomorrow. What are you wearing so I can know what to look for? Colors? |
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