RFP GROUP 2013 - CLOSED (Page 15)

I usually don't feel it until the day after if it is an evening work out or maybe in the afternoon.  If you are fueling / re-fueling appropriately that greatly mitigates the "soreness". 

Best way to determine if you are working hard enough is measuring progress.  Running keep track of pace over distance or the length/number of intervals/overall distance at a predetermined pace you can do before getting fatigued, if you are strength training document your improvement and on the bike cadence / HR is pretty key when you can't get outside and keep track of your speed vs preserved exertion. 

If you do the same workouts over and over and over again then you will plateau.  If you are constantly adding and not quite feeling anything, maybe you need to push a bit more.

You don't need to go nutzo with all that information but it is nice to have some of it so you can measure how far you have come or not come and make adjustments accordingly. 

Hi Team,

hope everyone is doing well! I negotiated the concrete jungle today (Melbourne) and picked up my new Garmin, it is so pretty I don't want to take it out of the box! Hahaha! I have a run planned tomorrow, so I will try it out then. It must have been fate cause the store started their sale today and I got a further $30 off, which will go towards a cadence sensor.

I ended up taking today off, I had a big session yesterday and my back was killing me from sitting in the car for 5 hours.

Looking forward to an early start in the morning.

Hope you all have a great weekend!

Kristen - I know how hard it is when you plateau, being consistent is the key I think. As AJ says maybe bump up the intensity. My personal trainer has me doing boxing once a week and I've also started skipping again for extra cardio. He totally flogs my butt, haha, but it's great because I know once a week I'm going to get a 45min redline workout to boost my metabolism. If you do strength work, try throwing in some skipping between sets, it really gets the blood pumping! The boxing has been amazing for my shoulders too and I think it is the reason why my swim speed has increased.

Hi Pierce - Hell I am always sore - if it is not one body part it is another lol  . Seriously though, I guess it depends on intensity and duration - some days will be different than others.

KC

Nice purchase Simone - you are going to love it.

KC

Thanks.

Hey Team.

I got another swim in this morning - TI drills and some 100 meter repeats. I enjoyed it. I have not run or biked since i got the flu a little over a week ago but thanks to some great adivce from Tim and a few of you, I have decided I am going to rest another day or two. I may get back on the bike Sunday but since my full plan starts the first week of Feb - I am going to make sure I am fully recovered from this flu.

Have a safe and healthy weekend everyone.

KC

Ideas on making use of them GPS watches. 

http://www.triradar.com/training-advice/running-with-gps/

Awesome, thanks AJ. I also bought Joe Friels book on training with a HR monitor.

Hey Team,

hope everyone is having a great weekend. I had a great day today, road run this morning then ride this evening, the weather was perfect except for the wind on the bike. I swear it sits and waits till I head out and then gusts up just for me. At least my legs are getting stronger because of it! Tomorrow is an active rest day with a short swim.

With all the talk about nutrition etc. I thought I would share this iTunes app, it's called Never Bonk.

I downloaded it a while ago, but haven't really had a good look yet as my 70.3 and IM are a fair way off.

But I thought it might be useful for those of you doing IM plans this year.

https://itunes.apple.com/gb/app/never-bonk/id502988213?mt=8

http://never-bonk.com/

Happy training (or resting!) :-)

Hey Team,

Had a great run today. It was a chilly 32 degrees and windy. I put in my longest one of the year. 9 miles. Hope I don't regret it tomorrow.

My heels have been feeling better so I went for the plunge. What has been working for me is the stretching and the slow running. This gives me time to concentrate on my running form especially on the way my foot strikes the ground. 

Have a great weekend everyone.

Gil

Awesome job on the 9 miler!  How are your heels feeling today??  Glad the stretching and slow running seem to be helping!

Kpringle - The heels are feeling fine. Minor aches but that is to be expected. I'm sold on the stetching. It seems like that is all I do but it's ok becuase it works.

Thanks, It is a big step forward from where I was at the beginning of the year.

Krazy - Great job on the bike ride. I don't use HR enough as a training tool but you have evidence that it works. I will have to pay more attention to HR from now on.

Krazy - Great job on the bike ride. I don't use HR enough as a training tool but you have evidence that it works. I will have to pay more attention to HR from now on.

You may need an off day or two.  Sometimes when your heart rate is off like that it can indicate over-training.

Hey Thanks, consistent form has been helping.

Since Gil brought up the issue of stretching to keep injuries at bay, it also got me thinking about foam rollers...  Does anyone use them?  Do you think they help? Thanks!

A foam roller saved my marathon this past year.  Highly highly highly recommend.

How are you feeling after the run Gil?  Hopefully everything is feeling great and you are healed!

HR training takes patience at the beginning but it is such a great tool once you start seeing the results and getting your bodies aerobic system to work like a well oiled machine.  Nice job Kathy! Did you use HR or any other metric for Louisville training?