bcagle25's Endurance Ninja's - Closed (Ninja school is in session) (Page 14)

Omahabritt - 2012-02-17 11:29 AM

justinfss - 2012-02-16 11:22 PMI have never played around with speed work in run training, just straight training for increasing the distance I can run without heart attack. I think I am about ready to get into a solid training mode with different types of workouts benifitting different aspects of the run...and the swim and bike for that matter. I think for the most part I have been just plodding through the disciplines, but it is time to get serious. Seeing how much time I can drop off a 5K time with just a 'little' bit of dedicated training has hopefully shown me a light at the end of the tunnel.Speaking of training though, I have been off the wagon for a good week now since returning from holidays. I went right onto the midnight shift when I got back , and I have been very lazy/tired. Well tonight is my last midnight and time to get back at it! I think a good way to ensure I keep with it is signing up for some races, so that is what my night may entail here...time to burn some plastic!

I think that mixing up your training is important not only for improvement but making it easier to stick with it and not get bored. It's always fun to do different things at different effort levels(well, sometimes it's not 'fun' 'till it's over ). It's hard for me to get back into the swing of things after a vacation, and I can't imagine how hard it would be in addition to having to work overnight, but just getting out there is usually the hardest part. You can do it! So did you sign up for any races? For me, that's what keeps me honest and on track!--Ali

x2 mixing it up is very important IMO. As your stress your body, if you do so in the same way, intensity, duration, etc. day in and day out your performance will plateau for quickly. The human body is amazing at being extremely efficient, so b/c of that you should always be varying your training with new loads, intensities, workouts. With constant change your body can never adapt and thus your can extend the time until you plateau. Does this make sense? Anyone agree/disagree?

I am off for a 90 minute run, the I can start my recovery week...hello nap time!

Alright I just want to post some discussion topics for the week

Dynamic vs Static stretching; which do you do or do you do any? pre/post workout/race

Discuss...

I am in a nice recovery week and get today off...feels good! Run went very well yesterday and I am very happy with where that it is right now. It's almost march guys so the season is closing in for a lot of us, winter should be melting away soon!

I always stretch after a workout, always static streching.  Depending on what I do the length varies--swim-2 min in the pool, bike-5 min, run-10 min.  I don't ever stretch before. Race day, I'll do a little dynamic stretching before-just a couple minutes.  I also always walk about 1/8-1/4 mile before I run, depending on how far I'm running, and about 1/8 mile after.

Ben, glad your run went well.

Brian, hope you're having fun camping!!

Justen, I don't know if there is anything "special" about mile repeats, I just like the variety in speed workouts--miles, 800's, 400's, etc.  800's are my favorites though.

I was able to get outside on the bike yesterday, although my feet froze and there was still a fair amount of ice in the shadows to deal with.  I start swim lessons, 2x a week tomorrow.  Looking forward to improving my form and reducing my times.

Having a little trouble reconciling the BT beginner HIM program with training for my HM in May.  For example this week has only 3 runs (2- 30 min, very easy runs and a 60 min run/30 bike combo).  I try to get in 4 runs a week, and my long run has been 10 miles every other week FOREVER, so I really want to increase.  Figure, I'll do my long run in place of the 60 min run, then bike, then I have a swim lesson after.  Trying not to overdo it, but it's hard to fit in everything I want to do.  Oh, and I've got that stair race this weekend too, so I need to throw in at least 2 days of real stairs too!  

--Ali

Stretching is a very interesting topic.

As someone who plays a decent amount of hockey (goaltender) stretching is a considerably larger topic on those boards than anywhere aside from Contortionists-R-Us.com. People used to laugh at the Russians when they would take to the ice in the 70's doing what at the time seemed bizarre dynamic stretches. It took decades for research to demonstrate they were right, and static stretching often caused a great deal more problems than it helped. Muscles need to be warm to perform, and stretching is part of that.

I don't static stretch before a run, or a game, but once warmed up anything is fair. I find stretching afterwards particularly good for recovery (don't stretch and I'm a good deal more stiff in the morning). Some professional goaltenders would warm up and stretch for 1.5 hours before playing, and I try to learn from that wisdom.

russians...always ahead of the game

Justin that is a great read and some great motivation too. Also probably why so many people are running in Vibrams right now.

Did my first test swim in the water today, a 1000 TT. Swam in 14:48 which was good, but showed room for improvement, especially in my pacing. Swam a 1:20 first 100 and fell to an overall pace of 1:28. Happy with the effort though and a sign my swim is in a good spot being Feb right now.

"Training is about learning to hurt" - Chrissie Wellington

Think about that the next time you start flaking on your workout

I have to stretch after a workout due to hip pain issues, if I don't I get hip pain, and stretching seems to be the only thing that helps.  I also learned that stretching was key when doing my first marathon training, I got plantar fasciitis, I found a couple good stretches that I do post workout.  Even just 5 minutes makes a huge difference for me.  I also had a local pro tell me to do yoga once a week for my ironman training so I try to do an hour of yoga each week on my rest day.  I will do light stretching prior to workouts if I have a little extra time.  For longer workouts, runs and bikes, I will also try to stretch a little during the workout, but I'm not consistent.  After a run, I try to walk it out, read that one minute post run walk time per mile is a good cooldown, then I stretch.

I have my first race of the season this Sunday, Colonial Half Marathon in Williamsburg, VA.  I haven't done any specific HM training though.  I did it last year and it's a good run fitness test that helps keep me motivated over the winter too. 

Need to take that to heart more...I can push myself, but to the point of hurting, not so much.

Got my "postal swim" in today.  OK, so we know I'm a slow swimmer, for now I'm OK with that(see issue above, not wanting to hurt), and I had to do a continuous swim of 2000 after warm up.  Although I knew I would be slow, I timed myself anyway and at the end, I was at 55 minutes and not tired, so I went another 200 to hit 60 minutes.

Had my 1st swim lesson yesterday, and it went well.  Form is ok, but my elbows aren't high enough and my legs need more streamlining.  Also did some seated hill repeats on the bike.  That was hard, but really fun.  Choose a hill that's looong to run up, it was easier on the bike, but still a challenge when you do it 7x.

Hope everyone is having a good week!  ---Ali

Well I am in the justin category of having a hard time getting back into the swing of things after vacation. I did get in an 8 mile run which is the longest I have done in probably 15 years. It was on the beach, great day so I just kept plugging along at a nice easy pace.

We got home the other day, but with catching up on work, unpacking and cleaning up has taken my evenings up. Plus I have been exhausted! 

So tomorrow morning will be the day to get back into it! Going to get my swim in first thing.

Talking about good books, I did finish "Becoming an Ironman" and started "You Are and Ironman". Both are good books and I find them motivational.

Great job on completing your postal swim, a 60 minute straight swim is a milestone in and of itself! 7x hill repeats sound tough too!  Keep it up!

I'm interested in hearing how hard 40 flights was as well.

Sounds like a great time.

There's a race up the CN Tower in Toronto every year I've always been interested in... 2,579 stairs, longest staircase in the world, ouch.

Matt we are waiting to hear word on your race today....hope all went well!

It's 50 degrees here in Wisconsin today, lower part of the state got a lot of snow earlier this week, us here in La Crosse have nothing. Meanwhile the Birkie was this weekend, curious to hear how it went for those racing. Out for my long run on this rest week, 60 minutes in 25-30 mph runs should be fun!

When I was in the fire academy a couple of years ago we had to do lots of training on stairs, that is something I could never think of to do again, or want to, my hats of to those that even attempt it. 

Well done.

That's a great time!!

Congratulations.