Evondo's Group - FULL (Page 15)

Thanks! Legs aren't too bad for me today, a little sore but I can walk without a limp unlike yesterday The 1/2 doesn't take anywhere near 1/2 out of you what the marathon does if that makes sense...

Nice job guys way to go out and run well. Inspiration for the rest of us.

SUnday was not to sweet for me.  I only did half my run and no swim, thanks to 2 things.  First I went to brunch before I ran, big mistake.  Second I think my current swimming program is a bit to ambitious for where I am now.  2-3 times a week seems better then 3-4.  I'd venture to say that once my running program is over then I can crank up the swimming.  I also woke up not feeling so good either.  Although today I feel very good!!  Going to call teh Chiropractor today and get in there finally.

Good job you two!!!  Sounds like you had a load of fun!!!!

I was hurtin' for certain yesterday... But today I am getting around much better.  Quads are really the only muscles that are sore... Standing after sitting and yes, climbing the stairs... a little painful.  Feet are feeling better, no more pain from the blisters.

I am actually planning an easy mountain bike around the neighborhood today...about 10 miles at 12-14 mph.  Try to warm up the quads and keep the lactic acid from setting in too badly.

Oh yeah... Day 1 - Wk 3 of the PU & SU challenge today too... We'll see how that goes!

Thanks again to everyone for the comments and encouragement.  It has helped keep me focused and I look forwward to sharing in everyone else's accomplishments as they come about!

I like a cool/cold run...especially longer runs (35-55 range)...but 6, wow!  Way to stay dedicated.  I guess you dress for it and are somewhat adjusted to that type of weather, but for mere southern mortals...that would be the end of my outside training...hybernation for sure.

With the race this weekend, I was shocked to see how few people warmed up before the race. For most marathoners I can understand they want to save energy but for the half I thought more people would have warmed up. 

Does anyone do a warmup routine for running/triathlon races? If you don't do one, why?

My routine is very simple...
Running - 0.5mi easy, 8x10s race strides w/easy 10s btw, 0.5mi easy
Triathlon - Same as running but add ~300 easy swim to the end

I do warm-ups as well... Not nearly as structured as yours.  I run easy for 5 mins, then increase speed/tempo for 15-30 seconds - rest/easy pace for 15-30 seconds (repeat this for about 3-5 mins) then an easier run for another 5 mins... helps me take inventory of my legs.  I do not stretch before the warm-up and do very little stretching afterwards...if a calf/hami/quad is feeling a little tight then I will stretch it for a hold of 30-45 secs x2.

I usually do a variation of this for my Tri's, with a little swim 100-200 meters to help take the edge off of that event.  I try to swim easy for approx 50m, do some speed bursts (faster than race pace) then easy again for another 50-100m's.

For the marathon, I just did a 6 minute easy run before heading to the start corral.

Read that article Eric posted "pilattesrunner...", I think it is on page 12 of this thread.  It may change your mind about prerace strecthing.

This weeks swim workout, it's a tough one...

200 swim
6x50 (catchup drill/sidekick x25)

Repeat 3-5 (3x1500,4x1800,5x2100)
3x100 on (see below) (2 just make it, 1 fast)

100 easy

The interval if you're in a yard pool... (race pace per 100m + 10s) and the fast one should be race pace -10s.  If you're in a meter pool add 10s to each (technically it's ~8 but 10 is easier).

Re: race warm up...

I typically do a series of yoga "belly breathing" exercises (yes, it looks dorky, but it helps).  Then I will do a short jog 5 minutes tops, with strides at the end.

If it's a tri, I will also jump in the water and do 100-200m swim just to get wet, get used to the temp, make sure the goggles aren't leaking... and sometimes pee (is there an embarassed smiley face anywhere?)

So nothing formal, but yes, I typically warm up.  Conserving energy is great and all, but I typically feel like doo doo the first 10 minutes I start to bring my heart rate up and I would rather not have that be happening as part of the race.

I have to admit that I'm usually awful about warming up.  For races in Central Park it's about a mile walk from my apartment, so I'll use that as my warmup.  And sometimes I'll jog part of the way there (i.e. I'm running late).  Before 5k races and tri's, I'll maybe do a 0.25 or 0.5 mile easy warmup. 

Well since I have yet to race I will need to come up with a warm up plan. 

I am thinking it will be about 4-5 min of easy jogging and some short 5-10s runs and stretching.  Gives me something to think about now.

Nicole83 - 2009-01-20 11:13 AM Also, there was a fun treadmill workout in this month's Oxygen. I do'nt have it with me here at work, but I'll post it tonight if anyone wants to do it as a run interval workout this week.

Thanks Nicole!  I'd love to see it!!  I'm looking to do an interval workout later in the week, so it'll be nice to try something different.

I know some members of our group haven't raced yet or have limited races, but I would like to see where others are at with this:

Post race workouts or recovery workouts?  How long do y'all take off (recovery days)?  When do you get back out and start aiming towards another race or goal?

The marathons and the HIM have been the only races I really focus a recovery plan with.  Sprint Tri's and 10k's and less I really just work in one day off after the race & then get back to regular training.  What are y'alls thoughts, experience, etc?

Well according to the "couch-to-5k" program a resting week should be a reduction in training by 30-50%.  I would think that one of these rest weeks would be what you would want to do after a good race.  Probably not after a sprint, 5k or 10k but anything much longer I would think it would be a good idea.

mm by the way HEH http://www.youtube.com/watch?v=4WVoC_CJbow

I read somewhere take a full day of rest for every hour you race.

Not sure how accurate it is...

In terms of my own personal practice, I'm usually too twitchy to take any days completely off.  I tend to do gentle yoga or alternate sports (so if it was a run, I will swim) within 48 hours of racing.

I have read the same plans, but that seems almost unrealistic to me.  I think that applies more to the Elite athletes.  Like the marathoners that run sub 3 hrs.  It is (I think) way more damaging to their bodies.  We all place stress on our selves when we race at the paces that are right for us.  But the paces of the Elites is debilitating.

The best gauge I use, is definitely my body.  I am seriously considering the yoga/pilates thing - I just have to find a locale and time that will work...in addition to the added expense.  It seems like that is a popular recovery technique...in our group as well as others I have spied on. 

At most of the YMCA's yoga or pilates classes are really inexpensive for non members (in the $60 for six weeks twice a week type range). 

Where do you swim?  Maybe find a class that you could take at that location on swim days?  That way you know you'll be there, and therefore more likely to go?

Since I had a slight set back in the healing of the calf I decided to actually go do something. I went and had a ACT (Active Release Techniques) treatment done. I have read some good things about it so I figured I would give it a try and report here how it works for me. Plus it was covered by my insurance so it was just a copay. The Guy that looked me over found the issue pretty quick. Its my Flexor hallucis longus muscle. Other words deep calf muscle that runs on the outter back part and connects to the big toe. Thats today A&P lesson. He said it was pretty tight and had some scar tissue built up.

Basically they relax the muscle and apply strong pressure in a small area of the muscle and then while holding the pressure flex the muscle. So think Hulk Hogan giving you a deep tissue massage. Repeat over the whole muscle. So no running yesterday or today. Today I am sore but I really dont have the ache. Not sure if it is blended in with the soreness or what. Going back for another treatment Friday before I head to Chicago.