Barqhead's Group - FULL (Page 18)

Pam,

Found out that Furman University right there in little ole Greenville has a Health performance lab as well, and implement something called FIRST and running programs (some are free) and their program was actually spotlighted in Runners World magazine.

Here is a link to their FIRST lab:

http://www.furman.edu/first/

and a link explaining those services:

http://www.furman.edu/first/lab.htm

Here is a link to their fees:

http://www.furman.edu/first/fees.htm

They are a little expensive, their BF% testing is $t60 vs. $30 where I went, but the overall package that includes hydrostatic BF% test, VO2 Max, Lactate Threshold, and Running Economy is a lot cheaper.  They are $285 and at Meredith it was like $370.

 And look at this link, they have a series of presentations and lectures which are free.  There is one about Triathlons and x-training, training for a marathon, nutrition, etc ... heck, I might even try to make to a couple of these.

http://www.furman.edu/first/schedule.htm

Hope this helps some.  I'll do some more research to see if there are other nearby colleges that may have some better rates.  If nothing else, some of these lectures and training programs that are free would be worth the time just in themselves.

Got in almost 4 miles tonight on the treadmill.

Using a different method - going to start running for Time instead of Distance.  I want to train my legs to be able to take 3 hrs. of running (my cutoff time for the run segment of my HIM, although I hope to finish the run in 2.5 hrs)

So, I ran 20 min, walked 1 mn, ran 20, walked 1, etc ... was going to do three 20 min segments to get in an hour of running ... but bagged it after 44 minutes, so that got me 3.68 miles.

Yeah, I was kinda testing it out tonight.  I guess on a treadmill it's easier, but what I'll do is use this mostly when I run the trail around Salem Lake.  It is a 7 mile course and there are big green markers at every mile, so I'll have a pretty good idea of how far I went.

And the route that I run from the YMCA parking and out through a couple of neighborhoods and back I'm pretty sure where all the mile marks are at ... I've driven it a few times in the car to get the actual distance and I made mental notes of where I was at as I reached each new mile.

I also think this kind of run/walk method will help me until my legs get in better shape ... the minute of walking should give me a little time for some of the lactic acid buildup and flush out ... and hopefully my legs won't tighten up as quickly or as badly ...

Kevin, check out the route feature on the training logs, or go to www.mapmyride.com.  I run for time, and I can pretty much guess by my average pace, about how long a route I need to map.  Sometimes I may be a little faster and have to make the block a couple times, or sometimes I come up short and use the extra distance to cool down.  Both of the above-mentioned will provide you with distance, climbing data, etc...

Tonight for example, I had to run for 1 hr 4 min and I laid out a 5.37 mile course....I finished in 1 hr, 3 min and 42 seconds...lol, but i pushed really hard the last half mile because I knew the end was near!

Cool!

Thanks for the tip!

Got in 7 miles of running today.

Used a run/walk method.  I ran for 20 min, walked 1:30 min, ran 20, walked 1:30, ran for 21:30 min just so I could get to the 5 mile marker (wanted to see what my mile split time was for that mile), then walked 2 min this time, then ran out the final 20 minutes.

I crossed the 7 mile start/finish point at 1:23:30 which is a 11:56 min/mile pace.  I ran for another minute past 7 miles just to make my last segment a full 20 minutes.

I've read about the run/walk method and people post they have just as good if not better overall times but I was always doubtful.

Today that proved to be true for me as well.  This is the fastest I've ran this 7 miles in months.  I felt like I had the energy and legs left to go ahead and make this a 10 mile run but I didn't because the sun had gone down and it would start getting dark quickly out on the wooded trail around this lake.

Next week I'll have to get an earlier start and go for 10 miles to see how my legs feel and what my times are like using this run/walk method.

P.S. ... I know this isn't the "true" way of running for Time vs. Distance ... cause I kinda did have a distance in mind ... it was really the run/walk method ... but what I'll do is during the week really do a Time run vs. Distance ... but I'll still do the 20 mins. run and 1 min walk ... I'm kinda combining the two methods.

I got in a 27 mile bike ride today, although my average pace or mph was a little slower than I thought it would be.  Took me 1:38:35 and that came to 16.43mph ... I was thinking it would be closer to 17 or 17.5 .... oh well ...

Then after a few hours rest I went to the YMCA and lifted weights for about an hour and then ran another 3 miles on the treadmill and walked another 1 mile.

Wow! 51 miles today and an 8000 ft. climb - impressive!!Funny thing you mentioned compact cranks, cause I got a few questions about compact cranks vs. changing out a rear cassette, etc ....

I was reading a thread in TT and it was interesting and I posted a couple of questions in that thread as well.  This is the thread:

http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=149474&posts=22&start=1

To summarize, I know that I will need at least 1 or 2 more lower gears.  Found out I was looking at the specs for the new 2009 Felt S32 as it comes with the 12-25 rear cassette, my 2008 model has the 11-23 cassette.

So, I was going to get either a 12-25 or 12-27 rear cassette in a couple of months ... but then read about compact cranks and got to wondering if I could get the same result of getting a couple extra hill cliimbing gears by just getting a compact crank instead.  But don't know what I would lose on the high end.

I can actually "spin out" in my 53/11 gear going down a larger/longer down hill ... as I found out I'm probably doing around 37 to 40 mph ...

So, what do you think would be better and/or cost less ... to change out the rear cassette ... and if so to go with the 12-25 or the 12-27?

Or to instead get a compant crank?

FYI, I don't like mashing or getting up out of the saddle ... I'm terrible at climbing hills.  I would rather shift into a super low granny gear and spin up a hill rather than have to mash on it and/or get out of the saddle.

So, what do you think?

Heya, gang!  Haven't check in for awhile.  Hope everyone's week is off to a good start! 

I'm finally getting the 2009 race season under way this weekend.  I found a fun St. Patrick's themed 4-miler on Saturday.  Anyone else racing soon?

barqhead - 2009-03-10 5:29 PM

esc - 2009-03-10 5:16 PM

Heya, gang!  Haven't check in for awhile.  Hope everyone's week is off to a good start! 

I'm finally getting the 2009 race season under way this weekend.  I found a fun St. Patrick's themed 4-miler on Saturday.  Anyone else racing soon?

So Emily, are ya wearing Leprechaun shoes? My first tri of the season was supposed to be this Saturday, but my hip had other plans Oh well. Bigger fish to fry this year. First tri is now May 2. White Lake Half Iron. How 'bout anyone else? Race season is here

No Leprechaun shoes...but I was considering some tall green socks and maybe some sort of hat with a rainbow on it which, I guess, would make me the pot of gold under the rainbow.  Or maybe I should dress up as a keg of Guinness...

So many possibilities so little time to plan.

barqhead - 2009-03-10 5:45 PM Oooh. I like the Guinness idea. Or maybe just have a keg waiting at the finish

That's one way to make friends after a race!  Bringing beer = life of the party.

A really good run event around this time of the year is the Shamrock Marathon in Norfolk, VA.

I was about to sign up for the 10k.  I think they have a 10k, either that or an 8k and then a 1/2 Mary and Full Mary, and I think like a 1 or 2 mile fun run/walk.

It's totally Irish-themed, with many of the runners wearing kilts or green attire, and at the end they serve beer and Irish stew and have celtic music and a like a medieval type of festival and stuff.

Thank goodness for Daylight Savings time and warmer weather.  I finally get a chance now to ride the bike when I get home from work.

Got in a short 15.5 mile bike ride, then headed to the YMCA for a 2 mile run and some stretching.