Dirk's Junkie group - CLOSED (Page 17)

With this in mind, I am going to slow it down even further tonight.  Also...the next two weeks I have no pool or bike available to me.  I will search out a pool, but without a rental car, I can only go so far.  I will be doing lots of running, lots and lots of easy embarrassing running.

I thought it was embarrassing too until I passed some workmen right after I left who gave me that sideways smirk. I passed them on the way back too, about an hour later and they looked stunned I was still going. I may be slow, but I keep going forever!!

Speaking of which, I slowed by almost 1:30 a mile today to try and get my HR down to a more sensible level. I finished 5 miles and ran the last 1/4 mile debating whether to tack on a jog around the block as a warm down. I didn't, because I wanted to stick to the distance, but I could've done.

I found I was able to be very zen about it, and focus on exactly which part of my foot was striking, where it was lifting off, what my hips were doing, all that. It made the run go pretty quickly and I really enjoyed it.

So +1 on going embarrassingly slowly. :-)

I'm totally on board Jeff.  And if I don't blow away my PRs this year, I will next...or the year after that, or not.  I really do enjoy running now, and that's saying something if you know my history.  The just being able to run part is enough for me - the races are icing.

Jonathan, sounds like an awesome event, I'll definitely be contributing.  I love tying in rides with worthy causes.  I had been thinking that some year we should get a team together and ride the Pan-Mass.  If you've never done that, it is absolutely an event everyone should do at least once in their lifetimes if at all possible.  The fund raising requirement is daunting, but the experience lifts your hope in humanity.

I agree with the enjoying running part.  That's really the best benefit so far.  The only issue is that I have a tendency to put it on cruise control and go too fast.  Still working on that...two months later.

Thank you very much for contributing.  If you want, you can totally join the team!  That would also be awesome!

Or if you want to ride the Pan-Mass, I am totally in.  Not sure how many people I can recruit, but I'm in.

That's awesome.  We'll kill em with our relentless boredom!  I just finished reading Zen and the Art of Running (not a great book imo) but the author talks a lot about mindful running.  Good job.

That's how I feel switching over to this method too, but I know that you guys are experts at this and are going to get me to where I need to be. 

MS rides are a lot of fun too.  I'm glad to see that you are doing one. 

Here's an article on cramping and calcium.  I thought it was interesting considering we just discussed this.  It could be one of the reasons I cramp as little as I do.  Something that is not mentioned specifically in the article are the B vitamins (B1, B5 and B6) and the lack of required amount can lead to cramping as well.  Most of us can find these in our favorite sports drinks but the point being that we need to focus on these in other areas of our diet rather than simply our favorite sports drink.

Sounds like I need to drink more milk. That should be easy since chocolate milk is awesome after a long workout!

On a completely random note - When swimming, should my heels be breaking the surface of the water? When I was swimming as a kid they drilled this into us and I think splashing would be a good gauge of whether I'm keeping my body as high as I want it to be. Am I right?

I never though about the heels, but I suppose they should be at or above the waterline.  Checking out videos of great swimmers does this play out?

Now I'm going to check out these shoes for women. I have been wearing my Mizuno's for my trail runs for the last severl years. I was ready to give up on trail running altogether but I've never had a really decent trail shoe. I just didn't think it mattered that much.

I was thinking about the heels breaking the surface when I swim and I'm pretty sure mine do.  Not that I am a person you want to copy...but I think you're right.

I just ordered these bad boys.  Hopefully they pan out.  If you're not going to BE fast at least LOOK fast!

Most seem to be kicking above the surface. Obviously, they're not waving their legs in the air, but they are creating a good splash behind them. When I was a kid, they drilled this into us by having us hold floats with out hands and kick to break the water out back. Maybe it's time for some of that at the pool tomorrow morning!

Side note - the video below is another awesome one I've found for breaking down good vs bad habits.

http://www.youtube.com/watch?v=YVLBTAaZsBE

Request: Shoe advice/opinions

Background: several years of mini's and a few marathons. 8-830 training runs, 730 race pace. +- 25 a week miles. (low 20 high 35)

No injury issues - past, left hamstring and knee. good past 3 years (thanks to bike/swim)

past: ran in 2010 series asics. switch to mizuno wave rider 12-14 after injury. Fit was by mizuno van. race in mizuno precision (which is no longer made- and need replacement as well)

have completed the new balance "good form running" training and read "Chi running" - both have helped me be more efficient and less of a heal striker- but I am not 100% mid foot either....

issue: the mizuno wave rider 15 is a totally different shoe - last and much of shoe changed. I had to change after asics made changes to 2010 series I could not handle.

I'd like a try a bit lower heal-toe differential shoe, but nothing drastic. (better for mid foot strike)

I'm considering: Asics DS Trainer 16(recommended on a web fit) and just training/running in those. or - staying with mizuno wave rider 15. (new balance 1080v2 recommended, but I have never tried NB) - but will want a race shoe.

any thoughts? am I missing something?

Paul, I really have no good advice for you.  Sorry man, I'm just not that run shoe savvy yet...  But that really does suck, doesn't it?!  I always try to buy a couple pair of the same shoes. And lucky for me, I am a size 14 and they always have last year's model on sale.

On another note, I ran three miles last night at a blistering 10 minute/mile pace.  It was a little uncomfortable, but easy.  If that makes any sense at all.

Jeff and Brenda,  That is excellent advice.  When I ran the 10K last year, my only goal was to finish it.  I did, and I was very happy about it.  I will just keep that same mindset for my OLY.  I'm training in each area twice a week, and trying to keep my weight training in twice a week also, so I feel like I will be prepared by Memorial Day weekend.  That's the main thing for me; I have to feel like I'm ready when the day comes.

Thanks to everyone's advice on how to run outside in the cold.  Yesterday I ran 4 miles in 26 degrees and a steady snowfall.  By the time I got home I could barely see my footprints from when I left.  I have to admit, I really expected at least part of me to be uncomfortable, but I wasn't at all.  I wore UnderArmor tights with shorts over them, a very thin short sleeve shirt, very thin long sleeve shirt, and a thin fleece over that, and hat and gloves.  And I wore my sunglasses to keep the falling snow out of my eyes.  I was sweating under it all, but not uncomforably so.  My cheeks got a little cold when I turned into a headwind, but not too bad.

I dread running at the gym, so I'm really excited to have an alternative.  Here in Northeast Ohio we don't get that many days when its warm and sunny.  Right now its 3 degrees.  Glad I ran yesterday.

One other question about running outside in winter, how do you avoid slipping in the snow?  It was freshly falling yesterday, so the sidewalks were still pretty level, but once a snowpack gets built up, its hard enough to walk on them, much less run.  There are a few nice rail-trails nearby, but I prefer to avoid driving in order to run.  Something about it just seems wrong.

bswcpa - 2012-01-20 7:23 AM I'm with Johnathan, Paul and don't have any experience with any of the shoes you mention. I base my running shoe buying on if I like the color. Good job on your run, Johnathan! I understand what you meant by hard but easy. How's Lisa this morning, Dirk? Hope she's resting well at home. Question for Dina and Allison since you seem to be the only lady junkies. What saddle do you have on your bike and do you like it? I agree with what the others have said about your first triathlon race time goals, David. Most important goal - finish. On the first one, I like to add - finish HAPPY. That means you'll want to do more. On my first one, I also went back several years and checked the race results and came up with an average for the last place time and that at least gave me a target to be under. The hubby and I are heading to Michigan for a night away. We're eating at my favorite restaurant (it's in a casino, Stan, so I thought of you) and I have a feeling I may be heading the wrong way on the weight loss challenge. I'm really drinking a lot more water, too, thanks to Dina's challenge and realize that adds pounds on the scale until it goes through my system. Yikes! Have a great Friday, everyone!

Brenda, have fun on your trip!

What kind of issues are you having with your saddle? I've had a few issues but now that I've had more time on my bike(s) I can look back and see that the issues were really A. Fit and B. time in the saddle. I have had one seat that was really an anatomically painful issue.

Just checked my saddles. This might turn into kind of a long story but here goes. I have a specialzed Dolce road bike. I always loved the stock saddle that came on the bike. A couple of years ago I started riding a little longer (more 50/60 mile rides) and I had some pain in my sit bone but only on one side. I bought a different saddle (Serfas Carma) but hated it, and put my stock saddle back on.

Then I bought a tri bike. Could not ride the stock saddle on that bike at all. We're talking one ride of 30 min and it burned when I peed for the next day. No way, so I just took the stock saddle off of my specialized so I could get started riding until I found something else. Turns out I just like that saddle. Never bought anything else (and tried on a bunch at the bike shop) and have just left that saddle from my specialized on my tri bike.

Now I needed a saddle for my road bike so I just slapped the Serfas on it because it was better than nothing. I don't think I road my Specialized at all last summer and forgot about the seat.

I have been riding it on the trainer this winter and have been very comfortable on the Serfas! Go figure. So I would give it a thumbs up after all!

Here is a link to the specialized saddle and it is only $10.00!!!!!!!! Wow, I might have to order one just to have when mine wears out! http://www.specialized.com/us/en/bc/SBCEqProduct.jsp?spid=57683

And the serfas but mine is white and teal: http://spincity.co/product/serfas-womens-carma-61775-1.htm

Sorry for the lengthy reply !

Never done much running in the snow, but I've used these for working outside in the snow around the farm:

http://www.yaktrax.com/pro

They're recommended on a couple of running sites as well, so they seem to work for running too.

On another note, I did another swim workout this morning and I feel my technique is getting better, although I'm still unbearably slow. I think fatigue is taking it's toll this week, so I'm going to rest and relax the rest of the day before my long bike and long run over the weekend.

Now - a question about training schedules - I'm currently on a plan for a HM which has me running 3-4 days a week. Can I take an Oly training schedule and use only the bike and swim parts, and leave my current run training in place? I'd create a sort of hybrid plan with longer run distances, but similar bike and swims... Is this inviting injury?

:-D

I bought some rubber cleats from the local hunting/farm store (Rural King). They stretch over the bottom of your shoes and they have little spikes that provide more traction. A lot of my running friends also like yak trax:http://www.yaktrax.com/. Those look a lot better than what I have but I couldn't find them around here and needed something right away.

Jeff:

no worries - I like walking into the store knowing what I want - this itme around - I guess i'll just try on  a bunch of shoes. Since the rider 15 was a redo - it is time to change....

Thinking back to my days as a runner in the snow belt, I definitely remember having issues.  There were some major thoroughfares I would run along that had sidewalks.  The sidewalks were often covered with large snow chunks that had been thrown over by the snow plows.  If it was daylight, then no problem.  I would just step over and around them as I ran sort of like running on a rocky hiking trail.

I remember running there at night with oncoming headlights blinding me making it very difficult and causing problems.

For the most part though, I stuck to back roads and ran in the street on the left side...this enabled me to jump off the road if I saw a car coming that couldn't/wouldn't move over.

Very rarely, and usually only for a few blocks at a time, I had to occassionally run in the street with busy traffic and annoy the drivers.

With some thought about your running routes, you can probably minimize the number of sidewalks you must run on by choosing side streets.

If you are asking about how to avoid slipping due to poor traction, those Yaktrax might be great.  I found that many running shoe tread patterns were decent for snow running.  For instance, with a good base of packed snow outside, I would expect trail running shoes to be perfect.  Many Nike shoes use the venerable waffle tread that does OK in snow.  But I ran hundreds of miles with little to no toe off due to the fact that there was no traction.  It just slows you down a little.

You can also develop a snow running 'technique' to avoid falls.  You are usually pretty safe when running straight ahead and at a constant speed.  The slips will mostly occur when accelerating (or pushing off harder, such as when about to jump a curb), decelerating or changing direction.  So when traction is suspect and one of these maneuvers is about to come I would simply assume I was on snow covered ice and move the way I would if I were running on a hockey rink.

I love the look of those shoes.  I have no personal experience with KSwiss, but am very impressed with their running/triathlon shoe line-up.  I can't wait to hear what you think of them after running in them.

Yes, feet should break the surface.  There are 2 good reasons for this.  The first one is that it's beneficial in reducing drag to have your lower body as high in the water as you can.  The second is that you (for some reason I don't understand) simply move faster when kicking at the surface.

As an example, try this experiment: Using a kick board, kick a lap with your feet not breaking the surface and time it.  Do it 2-3 times to make sure that you get repeatable results.  Then do the same thing, at the same perceived effort/pace breaking the surface.  When I've done this experiment I'm much faster breaking the surface.