swbkrun Mentor Group- CLOSED FOR BUSINESS!!! (Page 174)

SSMinnow - 2010-06-16 3:35 AM

Who's already thinking about the weekend and their big race????? Excited? Freaking Out? Give us the scoop.

sdalessio - 2010-06-16 5:21 PM I have a nutrition/diet question.  Has anyone read up on research of the relationship b/t insulin and HGH (naturally occuring)?   I stumbled across a few articles written by a triathlete about the relationship and timing of food. 

Basically decreasing the amount of carbs you eat throughout the day until by dinner not having any.  And consuming most of your carbs around workouts.  It interested me b/c I've been told similiar things although not explained so scientifically.  I would love any other info that anyone has to share.

jvanis - 2010-06-17 8:29 AM I am a bit bummed my ride the other night is on my garmin but will not import for some reason. During the session it locked up and I had to power down and start it back up, On the device it had me at 25 MPH on the way out for 12.5 miles!  That was a thrill, plus a 3 minute segment at 32 MPH average.

Got in a good run last night, have been needing one of them as I have not been able to push mentally through some tough workouts.  4 1/2 mile intervals (6:22, 6:23, 6:04, 6:14 Pace) and a total of 5.5 miles in 45 minutes.  I needed a solid run to push me through some slower runs recently.  Now I need to start figuring out what my marathon pace will be this year as its time to start mixing that training in with my tris this summer!

dalessit - 2010-06-17 7:33 AM

http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm

It's not perfect but I think a good start to determine your pace.

Have you thought about a coach to get you ready for the marathon and help with the pacing?  Suzy recommended her running coach to me last year and I think a few other people have used him as well, extremely reasonable rates (don't want to tell you how much cheaper than my tri-coach...)

jvanis - 2010-06-17 7:57 AM

At this point I have not really considered a coach, I want to see what I can do this season. I have done a 21:xx 5k so I have been using 22 minutes to calculate which spits out a 3:34 marathon, considering my finishing time last year was 4:12, its significantly quicker, but I have also gained a lot in the run department since then, when 9 minute miles were pushing me pretty hard.  I can get out and do 8 minute miles for a distance with about the same RPE now.

My hopes are to see what this year brings, I have a much more structured plan on training rather than just 6 miles 2x a week a long run and a recovery run at some point.  That said, I would not be opposed to checking a coach out, want to shoot me the info?  I have been thinking that an 8,8:15,8:30 pace is where I will end up which leaves a gap, but I hoped to limit it down a bit more as I get into the training.

SSMinnow - 2010-06-17 8:14 AM

Hey Jeff: I think it is extremely tough to use a 5K to project a marathon time.  The longer the race the closer the comparison. I used a half and a 30K and was pretty close, but conditions always play a factor.  You have come a long way since that 4:12 I am sure, but you're right, that is a huge jump and would require a pretty tailored plan I would think.  Not pushing my old running coach, Lowell Ladd on you, but he did help Chet get his BQ in one season if that's important to you.

jvanis - 2010-06-17 8:31 AM

I will look into it.  My first year was 4:48, last year was 4:12.  I have a half scheduled in August about 2 months ahead of when the marathon will be which will be a good indicator of what to expect.  Ideally I am aiming to hit the 3:45 mark, someday BQ will be a goal, but at this point I cant give up my tris to fully dedicate myself to the run training.  Hope to see gradual improvement and then in another year or so make the effort and qualify.

trying1 - 2010-06-17 10:06 AM Question for the group, does anyone get soreness at the meat of their shins after races or hard bricks?  After my last race my right leg's muscle by the shin bone was sore (now feels fine) and during a hard brick 2 weeks ago my left leg/shin had the same soreness.   I don't get them when during run workouts or bike workouts by themselves but when I combine the two I do.  I never had the problem last yr, I'm wondering if it's the more forward position on my tri-bike..

SSMinnow - 2010-06-17 9:53 AM

Are we talking medial or lateral shin?  I tend to get a lot of tightness medially and I think it is related to the B/R interaction.  I think my calves get tight from biking and then I hit the run and things get even tighter. The best way to loosen that area up is to work the muscles along the bone with your thumb (not the bone though). You will find some place significantly sorer than others.  When you find a spot like that I tend to stay on it and rub it deeper.  You can also ice this area after working it or directly after B/R efforts.

kt65 - 2010-06-16 4:06 PM


Hey!  Get a room, would you guys!? 

fattyfatfat - 2010-06-17 12:41 PM good by me!

ryanp100 - 2010-06-16 5:22 PM [raises hand] um, me... Victoria Half this weekend. Not 100% (niggling pain in lower back and right hammy), but we'll see what happens. EDIT: forgot to add that I got an email two days ago saying that due to construction, they've changed the bike course. Now there's a 400m climb with 80m of elevation gain (yep, that's 20%)... which we get to do twice. Yippee. Mark, great job with the swimming breakthrough! Gotta love when it comes together and things start to click. Well done! Scary stuff, Suzy! I've been doored a couple times, been hit by a car taking a right into a parking lot as they crossed the bike lane (no signal... I think they wanted to beat the light by cutting through the lot), but nothing nearly as life threatening as your incident! Wow! I'm glad you're okay and I hope the ankle turns out to be nothing a little ibuprofen and rest can't cure. Good luck to all you racers: George (yikes, 92 on Sunday huh? Start the race well hydrated and drop the hammer in that last 3 mi!); Suzy (good strategy to practice your IM planning); Linda (have fun at the Muddy Buddy! They held one up near Birdy and me a few years ago but have yet to bring it back... sounds like a blast!); Andy (enter the pain cave, relish it, and knock it out!); Rob (best of luck in your Oly! Hopefully you'll get some pace booty!). I hope I didn't forget anyone... can't wait to read all the RR!

swbkrun - 2010-06-17 12:38 PM


Piece of cake for ya!  Sub 4:55 here we come!!!

fattyfatfat - 2010-06-17 4:02 PM are you telling me that you're leaving doug and its game on!?!

IM Texas.  21 May 2011. 

Mett - 2010-06-17 10:56 AM Bike Question: I have had my bike for about a month and a half now. I have to take the wheel off and put it in the trunk, which I do very carefully. I am working on getting a bike rack. Now I am noticing that my bike isnt shifting as fast as it use to. I know nothing about working on bikes so I am not sure if this is normal the more you ride or not. When I shift up or down sometimes it doesnt shift, sometimes it takes a second. The shop I bought it from is not answering emails so I dont know what to do.

Read an article: I have just recently mastered down shifting on stops so maybe that is the issue. I also got my first crash last night using clipless pedals. Car was flying down the road, I forgot to unclip, panic and boom. Now my knee is scuffed up. Another bad thing is the Pearl Izumi Tri Fly II shoes I bought after 1 ride the velcro came off the top latch. So I have to take them back tomorrow. Luckily I am not able to ride this weekend anyway so it doesnt make it as hard.