Gordo Byrn's Group - FULL (Page 18)

 Smart move, wishing you all the best on the road back.

 g

Treadmill walk as follows:

10 min w/u @ 0% incline, 2, 2.5, 3, 3.5 mph - avg hr 92, max 104
10 min @ 1.5% incline, 4 mph - avg hr 129, max 137
10 min @1% incline, 4 mph - avg hr 132, max 136
5 min c/d @ 0% incline, 3, 2 mph

Great!  I'm skiing tomorrow.  Thnx.

G,

TM run and swim data below.  Question: Do I need 10' of cool down after my run if I'm going to do a swim right after? Seems like I'm getting my HR all the way down after the run and then 5 minutes later brining it back up during the swim.  

Run @ .5 Elevation
WU:   10' walking
MS:      6'/1 (1x) 138 avg HR
            7'/0 (1x) 143 avg HR
CD:    10' walking

Swim
MS: 400m continuous 11:33 

Doug G

 Doug,

 So long as your swim goes fine... no cool down required.  What some people find is that they are prone to cramping if they quickly move from running to swimming -- if you experience that then the cool down will reduce the chance you cramp.

 Looks like a good mixed session that you did.

g

Too warm to ski today - going tomorrow. 

Brick today.  40 min. on drainer (major sweatage) and 2 mile run outside.  Breezed thru the run...felt pretty good.

29 min run today, and ST.

working on finding out where my 'edges' are in my run to maintain my HR in the THRZ  [119-139]

i did add in a 2% grade during my walking 'intervals' just to keep my HR up....

HR DATA 29 MIN RUN 1/9

walking intervals at 3.8 w 2% incline

4:1 run/walk ratio

START:  82

10 min:  118 increased pace to 4.0

4 min:  123/125  4.0

9 min:  123/120  4.5

14 min:  132/125  4.5

19 min:  132/126  5.0

24 min:  129/126  5.0

29 min:  144/125  3.5

4 min:  102

MIN HR:  82

AV:  122

PK:  146

im happy to report to that i was scheduled to go TODAY to the foot doctor for a cortisone shot for my mortons neuroma IF the pain had persisted - GUESS WHAT?  yep.  no appt necessary. 

ive been 100% PAIN FREE going on 3 weeks now....

i did get orthotics that i wear both in my running and cycling shoes that seem to be doing the trick, that and wider running shoes, and a slow steady pace and low mileage.

im thankful that the injury (became symptomatic the beginning of October) didnt result in a cortisone shot and/or surgery.

ive been a VERY GOOD patient.  a real pain in the arse, but TOTALLY WORTH all the attention that i gave it - icing, massaging, soaking, 'nursing' my foot back to health.  tedious.  time consuming.  frustrating.  but worth it to be back at it.....

hopefully we'll be symptom free from here on out.  hope-full.

btw, im not sure you remember G., but you gave me a link to a most xcellent article on mortons neuroma that proved to be VERY benefical, thanks for your part in the healing process/getting me back on my feet again

onwardandupward.

do take care and be sure to let us know what the docs/test findings are....

 Another option is to start extending your run interval from 4 minutes.

 g

i was wondering that.

is 5 to 1 a reasonable next step? 

Ended up in ER, but got clear Stress Test there.  Follow up with Dr next next week, so I am going to do a light week, but do something.

Took almost 10 minutes on tread mill to get to 85% (148).  Basically ended up jogging with a real good incline to get to this mark.  So my exercising has definitely been working.

 Yes, and if you find the HR dropping quickly then go to 6:1.

 As you'll see in the clip (accessed below) I can walk fairly comfortably at up to 4.8 mph.  So you can also increase your walk speed.

 Looking at your arms in your profile photo (I run that way as well sometimes) -- you might also find the clip on arm carriage useful (also accessed below). 

 See if this works... my buddy Greg showing arm carriage under duress...

Here is the group page on YouTube, you can access from that... http://www.youtube.com/user/EnduranceCorner

g

G,

I reviewed your run/walk YouTube video clip and I have a better understanding of what to do (for some reason I just get it quicker with video and audio) - thanks for the technique tips.  Couple questions before the my workout this morning:

Run/Walk ratio.  Naturally as we progress with our fitness levels we are going to increase the Run to Walk ratio.  Certainly if I find that my HR starts to creep to the upper levels of my "mod-hard" zone I'll "push the reset button" and start my walk.  When I started implementing this I was using a 6:1 ratio (over 2 miles).  On my last workout I used a 10:1 ratio (over 4 miles).  This felt comfortable.  As I start to go longer is it better when initially stepping up the distance to actually decrease the ratio (i.e.. 10:1 over 4 miles today, 8:1 over 5 miles in the future).  Also, should we cap the ratio at certain levels depending upon distance (i.e.. don't go beyond 30:1)?

Thanks,

Jeff

2 hr spin - apparently we 'simulated' the Jersey Man Half Ironman cycling course ie the instructor used the elevation chart to do the workout.  she'll be choosing different courses/elevation charts over the next weeks.  cool huh?

HR DATA 2 hr spin 1/9

START:  107

10 MIN:  123

20 MIN:  116

30 MIN:  138

40 MIN:  140

50 MIN:  122

60 MIN:  132

70 MIN:  132

80 MIN:  131

90 MIN:  126

1 HR. 40 MIN:  148 [sprints]

1 HR.  50 MIN:  125

2 HR/END:  88

and G.  thanks for the info on what to do w my runs AND for the link on arm carriage/form.  any info i can get moving forward, ill definately check it out...anything that i can do to improve, im open....

the profile picture was taken not even 50 yds from the finish line of a 10 mile run/race....the Perfect 10 Miler in Cleveland. (at the time, my longest run to date) 

its been my favorite run/race thus far....i would have smiled more if i knew the camera was there.  LOL. 

ALL.  im off to do the 'girly' thing.  getting a pedicure. 

my husbands company party is this evening. 

since losing 62 pounds, ive been able to attend this annual party the past two years feeling REALLY good about myself. 

its a gift!  to feel fit and healthy...and to KNOW you look your best at a special event.  (so many years went by NOT feeling that way....)

ill post a party picture first chance i get....

heading out in the snow (were expected to get 4-6 inches)

GO STEELERS!

Ahhhhhhh...pedicure, one of my favourite treats to myself...Enjoy!!!!

Gordo,

Loved the running videos.  Got a lot out of it.

Brian

DeputyDawg - 2009-01-09 7:33 PM Just a fun day today - 2 dog walks with no HR monitor- 4.97 miles/1 hr 43 minutes total - darn pee/poo breaks slowed me down

 These days are important to help maintain mental freshness and avoid feeling hemmed in by the "rules" of training.

 g

 Jeff,

 These are really good questions.  Remember that there are no "right" answers and a lot of grey in training (and life for that matter).  That said... here's my take...

 I have found that it doesn't make sense to go beyond a 12 minute cycle (walking and running included).  So once you are at 11:1 and you feel that you can tolerate less walking... you can try something like what I use for my longer runs.... let's say G was doing a two hour run...

 10 minutes walk; (3x) 11:45 run/0:15 walk; (3x) 11:30 run/0:30 walk; (3x) 11:15 run/0:45 walk. 10 + 9 x 12 = 118 minutes.

 You can use this sort of pattern for any distance.  There are two things that I always give myself permission on... (a) I can walk ANY hill if I need to keep my HR down; (b) I can always take the "full 45" seconds within any 12 minute cycle.

 This structure is also how I approach using run:walk in a race -- I give myself permission to extend the walk segments as the run leg is completed.  Also, I walk as I leave the aid station, not inside, and let my HR settle a little before drinking aid.  Don't want to spike/stress myself.

 Bobby McGee recommends that up to 15 minutes is OK, however, I have found 12 minutes is a sweet spot.  Also, don't be in a rush to shorten the walk bits.  You'll get a GREAT training effect from using 1 min walk blocks.  Early in my career, ALL I did was hike/walk... and made excellent progress.  Indeed, this winter my walk/hike is greater than my run volume.  Of course a lot of that is above 10,000 feet... :-)

 Let me know if you need more tips.  Thanks for taking the time to check out my video.

 g

DEE-  it was delightful.  i considering pedicures an essential part of trng.  smile.  the foot and calf massage, oh so soothing to tired feet and aching calf muscles.  (esp after a 2 hr endurance spin...)

girls gotta do....

QUESTION G:

do you do the longer walk breaks (:45) for the intervals at the beginning of the run and work towards the shorter intervals (:15) until you get to the end of the run?

or do you do them short to long (as you have posted) over the course of the two hours

or do you mix them up/in depending on....

curious.

stacie

G.  just visited the endurance corner.  GREAT STUFF!

such an effective training tool - to not only hear the information but to see it demonstrated.

question for you.  at the end of your run tips 2, you give a 'bullet list' of things to keep in mind...

i was able to hear most of them, but you made a comment about cadence that i could quite make out....

starting at 6:53,  you said...

HANDS UP

NO LONGER GOING TO BE [SOMETHING SOMETHING] CADENCE?

TALL SPINE

CHIN DOWN

CHEST DOWN

TURN OVER

just wanted to 'make out' the point about cadence...

words and short phrases i find very beneficial - my mind is able to capture and then utilize the info - rather than trying to remember lots of info.

im a mantra kinda of gal.

thanks for the tips!

 Stacie,

 Walk 10 minute then use short to long walk breaks.  While you could shorten as you get later in the run -- I find that I get tired so I prefer to go longer.  

Most people will do best with the same walk duration (1 minute) for the entire run.

 g