Asphalt Junkies CLOSED AND GETTING OUR FIX (Page 171)

Thanks...scheduled one for tomorrow afternoon!

Oh no...it's seriously weaker than the left.  Both my large muscles and stabilizer muscles (I just typed that knowing you know what I'm talking about and that those are not exactly the terms I'm looking for) are weaker on the right.  I can't balance on that foot as well, I can't do lunges as well on that side, I can't ski putting as much pressure on that leg.

I'm sure that my runs are probably too long.  If I was smart enough to log them all, I could show you what I've been up to, but I'm essentially training for a half marathon for the middle of January (potentially the end of January because I have eye surgery early in the month).  I've been working my long runs up slowly one mile a week.  It was totally fine until 8 miles.  

Deep tissue massage will help for sure.  I get them after my long course races and it provides a fair amount of pain relief and it seems to aid the recovery process as well.  I would definitely recommend using it.

My first thought when I read your post was to ask you in which foot you had PF?  And, how does that feel after your long runs?  If you think there could be something cropping up I think a deep massage on your feet will help PF too.

To all of you who have posted about my daughter and I, thanks.  She is a really wonderful girl and yes Karl, she most definitely take after her mother.  There is never a day goes by that I'm not thankful she doesn't have my looks.  Occasionaly people will comment that she looks like me and I guess they mean our feet look the same or something because she's to pretty to look like me.

I am think it is best if you can exhale through both your mouth and nose.  Exhalation should be a lot of just relaxing the diaphragm than something forced.  I try to relax as much as possible while I am exhaling and I don't attempt to restrict where the air comes from.  Just try to relax while sitting in your chair reading this, take deep breath and open your mouth and allow the air to vacate your lungs involuntarily.  you should be able to feel air movement through both your mouth and nose.

Another thing to practice is the exhalation while your head is under the water during your strokes.  Breath put slightly to keep the water from coming into your nose.  You should be completing the exhalation process just before turning for another breath.  Now, I keep just enough air to forcefully exhale when my head gets to the side to clear the water from my mouth and keep water from coming back in and causing me to choke.

Great topic on exhalation and breathing while swimming.  I guess I’m on the side of breathing out of both mouth and nose, but primarily mouth.  My nose exhalation is really just to keep some pressure going out so that no water gets in.  I learned to swim in rough lake water and in the ocean with waves, so it just seemed like water was always getting in my nose (even with my face in the water) if I didn’t at least lightly breath out through my nose.  I also keep some air in for a more forceful exhale just as I rotate into the breath.

Two things to add.  First. The feeling of being out of air and panicking that you must breath NOW while swimming is usually not a lack of oxygen, but a build up of Co2.  This is typically caused by not exhaling completely so be sure to exhale completely and ideally in a relaxed manner as Jeff mentioned.

Second. On the opposite end - while bilateral breathing can be a great thing, it doesn’t have to mean breathing every three strokes.  You can breath on one side for one lap and then change it up coming back.  The reason I mention this is that for lower stroke rates breathing every three strokes may not give you enough air.  If you’re struggling with being out of breath experiment a little and see what works best for you.  I will sometime even go to a hybrid 3 stroke -2 stroke breathing pattern.  One racing key is to be able to breath to either side as the race conditions may make one side an obviously better choice  - either due to waves, people, or what have you.

And Dirk, I have no daughters but honestly when I see daughters' like yours, I know my guns would be prominently displayed when boys came around, as would my son's Samurai swords from jujitsu competitions.

Probably makes sense to hang out at 8 a few weeks and go from there.  Sometimes the jumps require some time to consolidate, and then you can bump the run a bit more once you're comfortable at 8.  This happened to me last year when my long run hit about 100 minutes.  I kept my long run at 100 and added a bit to the other runs for several weeks, then I jumped to 120 with no problems.

In terms of the muscle imbalance, not sure what to add but Jeff may have something.  Have you tried doing some one legged lifting - like one legged squats and lunges?

RunningYogini - 2012-12-13 1:20 AM OMG!!!!  I'm getting soooo excited to teach my Spinning class on 12/21/12!  I have an awesome end-of-days playlist queued up for a tabata workout!  They're gonna DIE!!!!  Catch a flight to the CA northcoast if you have time! 

Tracy I would take you up on that offer only if I had a deathwish! I'm already getting my fill of pain and suffering with Jorge's evil plan but I like the sounds of your end of days play list. It sounds a lot like the pain and suffering songs I already have queued up on my iPod Shuffle for my workouts.

Thanks to all for all the great feedback on breathing and exhalation. I guess I still need to experiment a little bit to find my comfort zone with this but I think it was good hear from you guys it will give me some things to try. I do agree though no matter how you do it the key is to be relaxed which I have been trying to achieve with my breathing and exhalation.

I am finally getting more relaxed just being in the water which is a big deal for me. I used to be so nervous just getting ready to go to the pool lol. I'm finally starting to gain more confidence in myself which is key. I think I would get so nervous because I just didn't trust or have any confidence in my ability. As I swim more I'm starting to believe in myself more and the changes that I have been making have helped. It's a slow process but I am definitely on the right path. 

That's a good idea Warren.  I may stay at 9 miles this weekend.  I'm having a hard time getting enough runs in during the week lately too, so that adds to it.  I do one legged lunges during my "lifting days" so I think that will help.

Dirk, I have zero issues with my PF.  Since I had those orthodics shimmed, I haven't had a single issue.  BUT, I did run around one time without those particular orthodics and I could feel the bottom of my foot start to sort of pull if you know what I mean.

I've got a massage appointment today at 4.  It's an hour and forty minutes of torture.  Should be awesome.

Jonathon, regarding the massage, get recommendations on the masseuse, not all are good.  The 1st one I went to was awesome, then i tried her staff and they were not so good.  Remeber this is not a feel good massage...lol

Tony, congrats on the swim improvements

Tracy, enjoy your ride...lol

Tony, I really did not know off the top of my head how I breath but I paid attention today - mouth and nose for me like Dirk describes.

Ok so, I hesitate to mention this but I am thinking there are probably other Junkies in this group who got an email from USTA about Nationals?

Seems my placement at the tiny local sprint tri this past summer was good enough to qualify for USTA Nationals. This is a bit of a joke since I know I will get my rear end handed to me on a platter at a race like that and the only reason I did so well is because the really fast girls were getting ready for Ironman but I'm thinking about going anyway - just for the experience. It might not ever happen again LOL !

strikyr - 2012-12-13 8:03 AM

RunningYogini - 2012-12-13 1:20 AM OMG!!!!  I'm getting soooo excited to teach my Spinning class on 12/21/12!  I have an awesome end-of-days playlist queued up for a tabata workout!  They're gonna DIE!!!!  Catch a flight to the CA northcoast if you have time! 

Tracy I would take you up on that offer only if I had a deathwish! I'm already getting my fill of pain and suffering with Jorge's evil plan but I like the sounds of your end of days play list. It sounds a lot like the pain and suffering songs I already have queued up on my iPod Shuffle for my workouts.

Yikes, sounds a little scary LOL! I'd  love to see what is on both of your playlists though. I listen to the same songs over and over again.

Dina that is awesome! I say you should just go for it and do it. Also you're not giving yourself enough credit you may wind up being surprised at how well you can do with against that type of competition.

trigal38 - 2012-12-13 4:50 PM

strikyr - 2012-12-13 8:03 AM

RunningYogini - 2012-12-13 1:20 AM OMG!!!!  I'm getting soooo excited to teach my Spinning class on 12/21/12!  I have an awesome end-of-days playlist queued up for a tabata workout!  They're gonna DIE!!!!  Catch a flight to the CA northcoast if you have time! 

Tracy I would take you up on that offer only if I had a deathwish! I'm already getting my fill of pain and suffering with Jorge's evil plan but I like the sounds of your end of days play list. It sounds a lot like the pain and suffering songs I already have queued up on my iPod Shuffle for my workouts.

Yikes, sounds a little scary LOL! I'd  love to see what is on both of your playlists though. I listen to the same songs over and over again.

Well I would be glad share that with you but I am afraid of what you will think of me after you see it lol. Seriously if you are interested just let me know. I will say it does get me fired up and keeps me inspired during my workouts.

oops!

Dina it's USAT. For me when I hear USTA it's the tennis assocation although I'm sure there are other abbreviations.

Basically what you said is part of the reason I decided to do sprint nationals, although there was no qualification for that.  But, at sprint nationals, I did qualify for sprint worlds, and part of my reason for wanting to do that is because I do think it would be a great experience. I feel slightly silly about it because of the circumstances under which I qualified, but who knows if I'll ever get another chance!  Plus, it's going to be on the same triathlon course as the London Olympics!

Definitely....I've been to this guy before.  Basically a torture artist.  It was good bodywork...and my legs feel loosened up big time.  I'm hoping to get a run in tomorrow to see how they feel.  I'll then stick to 8 miles for my long run this week.  I haven't been able to run at all during this week and running 9 or 10 would just be stupid.

Ha ha, excuse the typo .