Jamie's HIM/IM Training Group-CLOSED (Page 17)

I have expierenced it.  A couple of my 10+ runs this month I have had lots of pain during the run.  It felt worse during and after the run than it did for my first marathon.  Felt fine leaving the house but about mile 6 or 7 it started.  There were times at stop lights where I thought I might not be able to start to run again.  the last miles were a grimace every step.

I was getting over being sick but fine for a few weeks.  I started to look at my volume and how BT and other plans have recovery weeks.  I have been cranking out the hours with maybe not enough recovery or light workouts to give my legs enough time to regain the endurance side.

Your logs show you have 120 miles more on the bike this month vs dec and 23 more miles on the run.  My 2cents is that you and everyone needs to have lighter, that doesn't always mean less miles could be less intensity, weeks either every other or every 3rd to let the body reconstruct the muscles we have torn down during the build weeks.

I did 1 hr on the trainer yesterday...ladder intervals on the Turbo Crank program...burning legs..lol.

Today I'm suppose to do 10k run, but my foot is still a little sore, but I'll give it a shot.  I have an app't with my Dr. tomorrow.
Also planning on a 30 mins swim.

I did a sweat rate test last July.  It came out to 66 oz/hr.  Temp was 75F, 86F humidex and barely any wind.  I'll do another test today for that 10k run, in the colder weather and see how that effects it.
 

BTW, I found this site awhile back that has a sweat rate calculator for you lazy people (like me). 

http://www.trihardermultisports.com/THM_SwRate.aspx 

That's good data. No need to do another one. Good luck with the foot. Hopefully you find an athletically minded dr and not one that says 'just stop running'.

Jamie

10 mile run yesterday, nice and slow.  about 30 degrees out.  Sickas a dog today.  ugh.

Well I cheesed out and did the treadmill instead, and only 4.5 miles instead of 6.  Didn't want to push the foot too much.

Sweat rate results: 57 oz/hr which isn't far from the one I did last July at 66 oz/hr.  Considering it was significantly hotter in July & also was doing intervals on that run.  Today was just an easy run.

 

Long ride today.

1:45 ride on my CT riding my intended race course.  total mileage was 32.73

As for my sweatiness

start weight: 194.2
end weight: 192
consumed: 34 oz
sweat rate: 39 oz/hr

Barring any snow issues, I will be traveling to Toronto for 2 days.  So workouts will be highly unlikely.

Good to see i'm not the only lazy person here!  

I have to say, the sweat test was eye opening. I'm not drinking nearly enough. I can't wait to try it on the bike. 

Ditto - Thanks for pushing us to do it Jamie. I thought all this sweat rate business was getting really decimal-pointy but I can see the danger in not knowing this information...especially for an Ironman.

Thanks for doing the sweat test everyone. The intention was to make you aware that your sweat rate is a lot higher than you might have predicted. From the replies, I think it had the intended effect.

From scrolling through the replies/results it's easy to see that *most* people are 40-60oz/hr. That is completely in line with what I usually see. Keep in mind that most of us did this test indoors in the winter. Think of how high that is going to get in the heat/humidity of summer.

What you do with this data is completely up to you but I'll jot down a few things to get you thinking about some stuff.

1. If you are taking in large amounts of water you probably should supplement with salt tabs b/c hyponatremia is just as bad/dangerous as dehydration.

2. If you are hydrating with gatorade/perform/personal magic potions you need to consider how many grams of carbohydrate you are getting with that much fluid. There has to be an interplay with your nutrition strategy so you don't exceed your planned CHO intake/hr.

3. Personally I can drink a lot on the bike and not have any GI problems. For me, I can't replace all of my fluids on the run. I've practiced enough to know I can get 40-50oz/hr in during the run without slush gut. You need to find what you can tolerate and practice it. You can train this!

4. This is critical in IM racing. It is the 4th discipline. You should be paying as much attention to your hydration/nutrition/salt strategy as the actual s/b/r training.

5. For HIM racing this is important. Personally I can hit my hydration goals on the bike. I can only get a % of my needs in on the run b/c of my race pace. The longer your predicted HIM finish time the more important your nutrition/hydration will be. If >5.5 hrs you really need to be paying attention to it. Also, that means your predicted run pace will be better suited to drinking on the run than someone planning on a 4.5 hr finish time.

6. For sprint/oly. All bets are off. These are all out efforts so do what you can. Probably pre-race breakfast/hydration is more critical than on-course.

7. You CAN practice and improve what your body can absorb. You should be practicing your hydration/nutrition during EVERY bike and run except those all out intervals where it just isn't practical. Start now.

8. Always have a plan 'B' and know what to do in race situations where you may get some GI problems, start feeling dehydrated or drop your magic potion that can't be replaced at the aid stations during the race.

Have a great week everybody,
Jamie

Big ice storm coming to Indy soon. If I drop off of the radar this week it's b/c I don't have electricity.

Jamie

That same storm is suppose to give us a foot of snow come Tues night....when's spring suppose to get here again?

QOTD:  Do you take any supplements like fat burners, stimulators, stacks, or protein powders, etc on a daily basis?  

The only thing I take is a protein shake in the morning with my cereal instead of straight milk.  I also take a daily vitamin every morning.

Next QOTD nominee: Dave (vibratingp00)  

AQOD: Good question! I've tried them all, I swear! I take: women's multi-vitamin, aleve, calcium, fish oil, bioflex every day. I also try to take glutamine powder- 4gms in powder in a glass of water after a hard workout. I think it helps my recovery..

AQOD:


Nope. I don't supplement at all. In my line of work I'm too familiar with the neutraceutal industry and how it is completely unregulated. I just try to eat the best food money can buy.

jamie

I have taken just about everything over and behind the counter. They are all quick fixes for me, I now just stick to a multivitamin. It seems to work for me. If I hurt or am tired it's a natural way for me to know if I need rest. I dont want to mask that. My body will heal naturally I believe it's way better in the long run. IMHO

AQOTD: Well, compared to all who have answered so far, I am the supplement queen :P

I am a big fan of P90X and their nutritional plan includes a lot of supplements.  So, I am on a multivitamin, a calcium-magnesium supplement, just ran out of fat burners, GNC's Amplified Muscle Igniter 4X, and fish oils.  I also take a probiotic and a pill to support cell structure rejuvenation (these have nothing to do with working out).  I also usually have a protein bar for breakfast, and I try to drink a protein shake after every workout. 

2 gummie vitamins every morning!

I have GNC protein/whey powder but only have one a week if that. (cookies and cream - very good) will probably have more of that in the summer to fend off the ice cream wants.

That's it.

Supplements?  Just the ones that keep me from hearing the voices........

AOTD: I take vitamins and occasionaly whey protein. That's it. I used to take all_that_stuff...it didn't make any difference. YMMV.

AOTD: I take a few different things.  I'm not sure which are more important, but I do believe for me they are important.  I was constantly getting repetitive motion injuries until I had a chiropractor tell me he thought it was mostly due to nutrition and hydration.  He said to be sure to get enough protein and omega-3 fats.  So I take a daily multi, flaxseed oil pills, Glucosamine, and hyalaronic acid.  I also drink a protein shake after each workout that has 25 grams of whey protein.  Sometimes I'll drink another one at night because I actually like the taste a lot and I figure I could usually use the other 25g.  The hardest thing for me is hydration.  I don't naturally feel thirsty ever, even after a hard workout, so I have to conciously drink as much as I can during the day.