Brian and the Tri Tarts Group - Full (Page 15)

Brian,

I followed the discussion on the tri talk thread you had on cadence this morning and attempted some strides in my run today.  I started off easy x 1/2 milemthen did 3 sets of 30-45 sec at max intensity  each followed by another 2-3 min light run.  I wanted to do more but I could tell after the third one my back wouldn't like it much...I counted steps on the bursts and was over 90 (both feet).  Later on I counted steps for a minute at the easy pace and was around 75 steps. (ugh)  Towards the end I incorporated some of the strategies "Runner BIll" gave me when I bought new sneakers the other day.  I found myself less winded, going faster and having no twinges in the back.  I puprosely didn't count my steps there though because I  didn't want to force things with my back.  I may have to look into the chi runing after all...

Hi All

I am back living in the North Pole aka WI!

I attached an article I came across on turn-over.  I did not mess with my stride until I had been running for a few years and then I worked to get faster turn over, not longer strides. Maybe because I am small, but creating too big of a stride can create a breaking effect and wreak havoc on your shins and quads.   I also do strikes at my 800M pace, not all out.

http://coachdeanhebert.wordpress.com/2007/08/20/stride-rate-versus-stride-length/

I also have a really good sheet on running work outs and terminology from McMillan when I used to work with him. If anyone is interested I can PM it to you.  Here is his thought on strides:

Strides

This article is exactly where I got my "11x20sec with 60sec recoveries" that I worked into my run last weekend.

How often do you work these in?  Right now my running schedule is like this

• week 1:  5mi tempo run, 11mi long run, 2 shorter recovery runs of 3.5-5mi
• week 2:  4x1600m with 800m recoveries, 12mi long run, 2 recovery runs
• week 3:  5mi tempo run, 13mi long run, 2 recovery runs
• week 4:  (recovery) 2-3 recovery runs, 9mi long run with 12x20" strides.

Then basically repeat that cycle but with 6mi tempo runs and 5x1600 key work-outs; and long runs of 12, 13 and 14miles.  I wonder if I should be incorporating weekly strides in as well?

When I was working with McMillan he had me do them weekly, usually the day after an 8-10m easy run.  Given my current coach and training focus I don't incorporate them at all, unless it is too warm up for a Tempo or Interval work-out. 

My program early in a training cycle is built on progressively longer tempo runs and the long run with at least one MP long per month.  As I get closer to racing, we add cruise intervals (3x2@less than Tempo) and progressively longer, faster intervals (400s/800s at :30 sec less than Tempo), but even those are minimal.  Given that I have been focusing on the marathons these are less important to the distance.  Of course, once I am done with Boston and marathons for a while that will probably change.

PS I really hate interval work-outs just like I hate 5Ks.  All out effort to me is a killer.

jenado - 2008-02-16 4:31 PM well, i went ahead and got the bike now i just have to learn how to use it!

Nice Bike!

(z-07-solo-10.jpg)

Although it has nothing to do with tris or working out, I thought I would pass this along to the group.  I almost barfed when I heard it. 

That video clip was nasty.  I saw another one recently about hotel glasses (as in DON'T USE THE ONE IN YOUR ROOM) which made me sick.

 I'm absolutely amazed at the body's response to my longer runs.  The first one was rough, now I really groove on them.  It feels like my "usual" loop and variation of "usual"  feel really short and like there just isn't enough to them.  Must be built for distance running (who would have thought that??)  I guess I will have to register for the fall marathon--I'm going to wait though until after I do the half mary to be sure I don't keel over in it!

What is your build?  I am 4'10" with lots of muscle.  I have a much easier time going longer distances than sprinting, but with training that has changed a bit.  I thought this article was pretty interesting in explaining muscle types.

http://sportsmedicine.about.com/od/anatomyandphysiology/a/MuscleFiberType.htm

I would also bet you are getting better at using a mix of glycogen and fat for fuel.  The longer you go at a lower HR, the easier it is to use both which is a huge benefit in long distance running.  If you go out too fast and your HR is high you are using nothing but glycogen which doesn't last all that long.  Once it is gone you are hosed and either hit the wall or have to slow down considerably.  Definitely a problem in marathons, not so much in halfs.

How tight are your cleats set?  While it does take a while to get used to clicking them in, it should not be too hard getting them out.  If it is, I would check the tension.

Clipping in - the start

1. Start off on a flat, open road (not the top of a steep, twising driveway or busy street)
2. Straddle the bike and clip one foot in, while the other is firmly on the pavement.
3. Bring the clipped in foot to the top of the cycle
4. Push off with the clipped in foot and get moving.
5. Peddle a couple rotations with one foot clipped in and the other "on top" of its peddle.
6. Once rolling nicely, the bike is more balanced.  Clip the other foot in and off you go.

Unclipping - the finish

1. Again, while rolling steadily for better balance; twist one foot out.
2. Slowly, brake/roll to a stop and place the unclipped foot on the ground.
3. Unclip the other foot to stradle the bike.

Make sense?

Practice this about a dozen times before going on the open road.

I think you should have someone knowlegeable help you on site.  It's very tough to diagnose something like this virtually.

That said, you should place the front end of your cleat into the peddle while keeping the heel high.  Then, once that front end is wedged in, push down on your heel to "clip-in."  It should take some force, but having to try more that 2-3 times is a sign there's a problem (either with the peddle or technique).  This is my technique, but for Look Keo peddles.

To get out, just twist your foot, rotating your big toe toward the cranks and your heel outward.

It's Monday crew....What's everyone's goal(s) for the week?

Mine are...

1. Actually follow as close as possible to my training plan.  I've been kind of doing what fits lately instead of making what I need to do fit. 

2. Get this clip in and out thing down

3. Follow my nutrition plan

Anyone else?? 

My goals this week:

1. stick to the plan BUT allow myself to deviate if I need the rest!!

2. get my bike up for a tune up that means riding the hybid)

3. better handle on nutrition, starting to slack on the veggies and I can tell

let's talk about running.

i have ran off and on since i was like 8 years old.  that's when i joined my first track team.  i am an okay runner.  not too slow or too fast and i'm positive that by the time i finish my intervals and really get running, i'll be a-okay.  my question is running style.  i've heard of POSE and of Chi and then there is plain old natural running style.  the question is - as a big girl...well over 200 lbs and will probably not be lighter than 170 in my wildest dreams based on body fat and height.  i have mentioned my foot issues (flat feet, overpronate).  i also have had two knee injuries in my life (junior year of hs throwing injury to my right (power) knee and in 2006, sprained my left knee) should i look at one of these running styles to improve my form?   if not, those specific styles, any tips on how to improve my running form?  i don't think i have great or even good form and before i get too tied to my bad form?

My goals for the week are: 

• run 28-30 miles
• Complete key work-out of 1mi warm-up, 4x1mi w/ 800m recovery jogs and 1mi cooldown.  I plan to run the repeats at 7:00, 6:55, 6:50, 6:45.  Warm-up and cool-down will be at 9:30-10:00/mi pace.
• swim and ride 60-90 minutes each
• 7 hours per night of sleep

I REALLY want to do my mile repeats outstide.  It looks like Thursday or Friday will be best for this, but we have snow in the forecast every day this week and it won't get above 30 deg.  I don't mind the cold and snow.  It's just tough to do hard runs when the footing is so poor.

Thanks for the info.  I think I'm going to research both of them and see if one seems more like me than the other.  I don't really know much about them, other than they've been thrown out as ways to learn to run more efficiently and stay injury free. I just kind of was really wondering if they were gimmicky or if there was really some value added to them.