Tri Mark's Madness Group-Closed (Page 17)

mark,

how did ur run today go?

i went back to my home in the hills trail running where i knocked out a slow 10k.  felt pretty good. Stomach is a bit upset right now.  headed to the gym for more stretch and strength if my tummy cooperates!

happy easter/sunday to you all tomorrow

back at it on monday!

Great run at the beach today.  3 miles slow and easy. Beautiful day!

I have been reading the Racing weight quick start guide and he has recommendations for training workouts.  Is it better to follow his triathlon training guide in addition to his food guide or stick with my original plan to do the 12 week triathlon plan by Joe Friel? Or does it really matter which plan as long as I follow something?

I think I am just confusing myself with too much information.   I have 13 weeks until my sprint tri.

Any advice would be appreciated.

Hey mark, just got home from my run! The recovery time was definitely needed as I found I had to walk about 1/2 a lap (6 laps is a mile on this track) before I could jog again each time. The final recovery I had snot pouring down my face & *had* to stop & grab kleenex, so I ran longer on that one. The cool thing is, my splits were way better than I expected! Yes, I was pushing myself and got close to that wanting-to-puke feeling, but I wasn't sprinting. I could have pushed it a bit more. Here are my times for 6x805meters w/ "2:00" recovery:

#1: 4:43 (2:00 recovery)
#2: 4:56 (2:00 recovery)
#3: 5:04 (2:10 recovery)
#4: 4:56 (2:10 recovery)
#5: 4:55 (2:25 recovery)
#6: 4:33 (walked another mile to cool down & then stretched)

I came out of the gate too fast and couldn't keep up that pace, although I did do negative splits within each of those 1/2 miles. In each set of 3 laps I went faster on the 2nd lap & a half every time. It was hard, but felt amazing too! I've never done a workout like this before and it was definitely worth it. Manually took my HR after that 6th split though and it was at 166. Is that ok for short bursts of high intensity like this? What's your overall opinion?

Cool, thanks! So how often should I be doing a workout like that? My race is only 2 weeks out right now, so that was my peak run workout, but after the race I want to continue improving, and I have a couple other running races this summer. Last year I was trying to do hills once a week in addition to my other runs but I haven't picked those back up again yet.

Since you brought up hills...do you have a good hill workout? I have a duathon in 5 weeks and within 500 yards of the run start is a really steep hill that is about 1/2 a mile long. Doing it once will be hard enough, doing it twice, particularly after a long bike, is daunting.  Any ideas about how to train effectively (or strategies for approaching the hills on race day) so I don't get blown out right away?

got to the gym yesterday after my long run.  my stomach was not being happy with me but i gave it a shot n e way.

after 2 sets of squats i drove home and passed out in cold sweats and an upset stomach. woke up to vomiting and fever at 4:30am.

atleast i have no desire to eat all the chocolate eggs lying around the house today...

linfieldpt,

I'm so sorry you're sick.  You must have kids (germ carriers) - I never get sick now that there's no kids in the house.

Denise

Henry,

Hey! Wow! Great workout.

Also, I was going to mention something that maybe you already know.  If you put Minnesota in the state field on your BT personal profile, then the Minnesota forum will show up on the forum page under "General Discussions".  Someone just started a "Chain of Lakes" thread there.  Also, there are threads organizing group rides and swims.  Most of these are in the Cities, so I can't take advantage because I'm up north.

Denise

zero kids , but i work in health care so i dont get any shortage in contact with people!

feeling much better than yesterday.

Our running group is running with Jeff Galloway tomorrow so im gonna try to make it.

Wow! Galloway!  You'll have to tell us all about it.  He's even older than I am - haha.

I've always had mixed feelings about his run/walk method.

Denise

Mark,

I see you're doing the Galena triathlon.  We and a bunch of our friends are renting a house there for our annual fall weekend getaway.  Whenever I go someplace new, I check to see if there's any races.  I found the Galena triathlon but it was at the wrong time of year.  I did see that it's been called one of the "10 best" sprints in the country.  I'm envious.

Denise

i agree.  I think it is great for beginning runners and first time marathoners, but as you progress i dont think it's needed.

however, with triathlons 70.3 and greater, i use the walk method.  I walk the aid stations and drink up or take in a gel, then get back to running.

Sounds great.  Thanks!

I believe that any time you change your stride, you are subjecting yourself to potential for injury.  When running up a hill, your cadence should pick up and your stride typically shortens.  You're really loading your knees quite a bit and just working the muscles a little different than you normally would.  Running is ALWAYS somthing that I focus on attention to detail.  It is the highest risk and probably the highest reward of all three disciplines.  That being said, once you pass a certain point in weekly mileage or even one time sessions on longer runs, the returns get incrementally smaller, and the risk gets exponentially greater.  For instance, if you're doing 40 miles a week or more, depending on the individual and what other work you're doing, you really increase the risk of injury and are not going to get much more benefit by hitting 50 miles.  I have an acquaintance who was told to get to 65+ by her coach.  She did that for two weeks.  She has not run again since.  That jump cost her a stress fracture that will not heal right.  It's now 4 months later. 

I am just always focused on safety when running.  Don't let me make you paranoid.  It's just a different groove when hill running, so be cognizant, on the downhill too.  As for technique, I hear lots of different things on uphill and downhill.  I believe you need to lean into the downhill a little bit so your body lean matches the slope.  If you are too upright or back, you are trying to hold yourself back and making uneccessary strain.  I don't think you let yourself go bat sh*t crazy on the downhill, you do let it go some, but stay in control.  Keep your feet under you, try to keep the cadence up so you are balanced.  On the uphill, I try to stay upright, pick up the cadence, and not get out of whack.  You're working harder, so you just have to focus more intently.

Well, My 15 mile endurance ride today ended up being a 10 mile sprint being chased by 2 doge for a mile, then another dog for a short distance.  Seriously?  What do you all do about dogs?  I am off to champaign Cycle to get fitted for shoes and pedals!  Taking my kids and husband with - should be fun.  I ran 4 miles the other say without stopping and in less than 45 min.  That is good news for me!  I didn't even know I could do that.  I hope you are all having good training sessions.  Have a good afternoon, Kimberly