Evondo's Group - FULL (Page 16)

Newtons1st - 2009-01-21 4:47 PM

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.

Newtons1st - 2009-01-21 4:47 PM

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.

Newtons1st - 2009-01-21 4:30 PM It wasnt painfull but they did put some elbow grease on it. I guess it wasnt too bad since I am going back.

Newtons1st - 2009-01-21 4:32 PM

 

Plus now I am to the point where if it gets better I will take what ever pain they want to dish for 30 minutes.

Tri_n_2_b_fast - 2009-01-20 6:59 PM

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?

Nicole83 - 2009-01-22 10:41 AM

(This is where Eric jumps in and turns everything that I'm trying to say into something that makes sense... haha )

KelliD - 2009-01-22 10:54 AM

Hahaha!!  Precisely why he's our leader

Nicole83 - 2009-01-22 10:41 AM

I actually followed the free 20 week plan availalbe on this site.

It's been some time... so I dont really remember anything specific about it.  I remember thinking that I liked the fact that they outlined specific swim workouts for me.  I also remember feeling like I needed to do more run training.

Sorry, that was immensely not helpful, huh?  Haha.

I guess the most important question to ask when determining which training plan to use is what are your goals for the race?  I would think that your training plan would best be determined by how aggressive your goals are.

 

(This is where Eric jumps in and turns everything that I'm trying to say into something that makes sense... haha )

Nicole83 - 2009-01-22 10:56 AM

 

Yes.  That and the fact that he could literally run two half marathons (and probably HIMS for that matter) in the time it would take me to do one.  Haha.

KelliD - 2009-01-22 10:11 AM

Haha....I'm totally in the same boat with you!!

evondo - 2009-01-21 4:57 PM

Wow that sounds painful but it's good they think it'll help! Did they say anything about continuing to run or any other exercise while you're in rehab?

 

evondo - 2009-01-22 12:27 PM Kelli- I just noticed the sig line, love it!

evondo - 2009-01-22 12:07 PM

Haha, you guys crack me up I'm glad I didn't mentor a group a couple years ago cause then people would be saying why would I listen to this slow poke!

No need to clear up what Nicole said, I completely agree that it depends on your goal and your current abilities/weaknesses.   I personally am not a fan of the cookie cutter training plans because one size does not fit all but generally they're a good starting point. The plans are normally one of two types that I've seen and it really depends on your current situation and goals.

1) Nearly all base building, meant for just finish to finish strong. Recommended if going the distance is the workout and will wear you out. Not as much interval work, need to focus more on technique and getting the mileage in.

2) Periodization plan w/multiple base/build/taper periods which is more for intermediate-advanced at that distance.  I made this switch when getting the distances in no longer killed me. Since the distance no longer kills you, intervals and speed work does

For HIM you'll see a range of the long bike going from ~50-80mi and long run ~11-15mi.  Depending on what type of plan (base/periodization) you're doing will determine how many weeks are at that maximum distance. Most plans will have a 3x balance, if you have an obvious strength I'd recommend dropping one of those workouts and adding another workout of your weakness.  For me I only swim 2x/week and run 4x/week.

You also mentioned specific workouts which I'm all for and is another reason I don't like the cookie cutter plans... for the most part they're all the same and boring. This is where a coach can really help if you're able to find/afford one. Even if the plan has workouts, they're probably not geared towards what you need improvement on or need at that point in the season.

Sorry all that rambling is probably not much of a help since I've always made my training plans. Nicole, can you clear up any confusion I may have caused?

KelliD - 2009-01-22 11:29 AM

Hip hip hooray!!!  The 2009 version of my sneakers was just released and they look awesome!!  Now, I'm not one to care about this sort of thing and run out & buy the new edition of sneakers.....I'm usually all about buying the discontinued version (i.e. the cheaper version) until I can no longer find any.  And I normally don't care what my sneakers look like as long as they're comfortable.  BUT....the new ones are silver and pink!  I believe it's called calypso pink.  It will be like a party on my feet everytime I wear them!  And, for your viewing pleasure....

Nicole83 - 2009-01-22 1:18 PM

Yah, what he said.

I guess one question I have- you say that you have created all of your own training plans- what resources did you find to be the most helpful in doing that?  (books, websites, etc).  I am an anti-plan person (it's the rebel in me) but I think if I put together my own plan, I would be better about following it.

 

evondo - 2009-01-22 12:07 PM

Haha, you guys crack me up I'm glad I didn't mentor a group a couple years ago cause then people would be saying why would I listen to this slow poke!

No need to clear up what Nicole said, I completely agree that it depends on your goal and your current abilities/weaknesses.   I personally am not a fan of the cookie cutter training plans because one size does not fit all but generally they're a good starting point. The plans are normally one of two types that I've seen and it really depends on your current situation and goals.

1) Nearly all base building, meant for just finish to finish strong. Recommended if going the distance is the workout and will wear you out. Not as much interval work, need to focus more on technique and getting the mileage in.

2) Periodization plan w/multiple base/build/taper periods which is more for intermediate-advanced at that distance.  I made this switch when getting the distances in no longer killed me. Since the distance no longer kills you, intervals and speed work does

For HIM you'll see a range of the long bike going from ~50-80mi and long run ~11-15mi.  Depending on what type of plan (base/periodization) you're doing will determine how many weeks are at that maximum distance. Most plans will have a 3x balance, if you have an obvious strength I'd recommend dropping one of those workouts and adding another workout of your weakness.  For me I only swim 2x/week and run 4x/week.

You also mentioned specific workouts which I'm all for and is another reason I don't like the cookie cutter plans... for the most part they're all the same and boring. This is where a coach can really help if you're able to find/afford one. Even if the plan has workouts, they're probably not geared towards what you need improvement on or need at that point in the season.

Sorry all that rambling is probably not much of a help since I've always made my training plans. Nicole, can you clear up any confusion I may have caused?

[

KelliD - 2009-01-22 2:08 PM

I would love to have a coach!  I've considered it, but not sure I'm really ready to bite the bullet.  I think I'd be more willing to do it if I had some more races under my belt.  I've also considered joining a tri group....there's some coaching, weekly coached group workouts, access to a great pool (which is also much closer than my current pool), and I think training with stronger/more advanced athletes is always a great way to learn & push yourself harder.  BUT, there is also a growing contingent of triathletes in my running group who I workout with .

I'm not at an intermediate or advanced level, but based on your explanation, I think I much prefer a periodization plan over a cookie cutter workout.  Or maybe even a combination of two different plans.  I do like interval work.  I started adding intervals workouts towards the end of last season I found that it made a difference.

Nicole83 - 2009-01-22 3:56 PM

Today I'm having a lazy day at work.

I want this for my Christmas present this year (to do in 2010.) http://www.ironedgecoaching.com/webdocs/WomensTriCamp.pdf

 

She is my triathlon hero.  How awesome would that be?

evondo - 2009-01-22 3:29 PM

when I first started running I was ~10:30/mi pace and could go for about 1.5mi.