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Aaron Davidson's Group -- Closed. (Page 19)
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 2010-02-12 12:51 PM in reply to: #2555906 |
Expert  1246    West Grove, PA |  Subject: RE: Aaron Davidson's Group -- Closed.With regard to my training... Today was my first time back at the gym in a bunch of days. It was an ugly, slow treadmill run. I went in with the intent of running 5-6 miles. Got to 30 min and had to call it quits. Made myself walk for another 5 minutes. Still not feeling like "myself". I'll take it easy tomorrow and try to get back on the treadmill Sunday. Not a happy camper right now considering my half marathon is staring me in the face in just over a month. |
| 2010-02-12 3:05 PM in reply to: #2670209 |
| NH | Subject: RE: Aaron Davidson's Group -- Closed. billsorg - 2010-02-12 1:51 PM With regard to my training... Today was my first time back at the gym in a bunch of days. It was an ugly, slow treadmill run. I went in with the intent of running 5-6 miles. Got to 30 min and had to call it quits. Made myself walk for another 5 minutes. Still not feeling like "myself". I'll take it easy tomorrow and try to get back on the treadmill Sunday. Not a happy camper right now considering my half marathon is staring me in the face in just over a month. It'll come back quick but take it as your body says. I'm struggling a bit too since this stomach thing won't totally go away. |
| 2010-02-13 7:37 AM in reply to: #2555906 |
Elite 2423 | Subject: RE: Aaron Davidson's Group -- Closed. I feel like I have been absent the last few days. Thanks for updating and responding to one another. |
| 2010-02-13 7:38 AM in reply to: #2670177 |
Elite 2423 | Subject: RE: Aaron Davidson's Group -- Closed. billsorg - 2010-02-12 1:39 PM On the "non-clinical" side, if I exercise in the evening... like anytime after 7pm, I find that I get a very poor night's sleep. I think has a hard time "shutting down" after a workout. Similar to you, Jennifer, I would fall asleep very quickly, but then toss and turn and never get into a real DEEP sleep. That's why I'm a morning and lunchtime exerciser. If I miss one of those workouts, I won't even try to squeeze it in at night, because I know my sleep will be ruined.
Its good to know that about your body, it will help you longterm. |
| 2010-02-13 11:55 AM in reply to: #2555906 |
| NH | Subject: RE: Aaron Davidson's Group -- Closed. Hey everyone. Hope the weekend is going well, don't forget our valentine's tomorrow. I just finished my long run. This is a little winded and technical, but I have a question. I've capped the long run at 10 miles, and the idea is to start doing mile segments at the end at a faster pace, maybe about 1/2 mary race pace (8:20 for me). Well, today was mile 7 and 9 at that pace. I was able to hold it, but it was a little hard. First 6 miles, I ran about 8:50 miles and my HR is at 80% LT. During mile 7, running at about 8:00, which is a little faster than I was supposed to run, my HR went to about 90%. Mile 8 I ran very slow just to relax and get my HR down to prepare for mile 9. I had to a 9:20 mile to get my HR back to 80%. During mile 9, which I ran at 8:25, my HR immediately went to 94% and stayed there. And mile 10 I never got my HR below 85% even though I ran 9:00. My question is this: After running hard, my HR does not return to previous levels for the same pace. The same phenomenon happens after a hill. My HR goes up on the hill of course, but the new "normal" HR after the hill is higher than before for the same pace. Is this HR drift normal for anyone else? |
| 2010-02-13 1:30 PM in reply to: #2671383 |
Veteran 286 Orange, CA | Subject: RE: Aaron Davidson's Group -- Closed. Warren, I experience the same drift you're talking about. I think that's why it's so frustrating to try to stay in z2. If I take a hill, it goes up and even after I've recovered (wind and legwise) the HR hasn't come back down so I have to slow way down to get it back into zone. Eventually, it just crawls too far out of zone and I just start to ignore it. I figure if I'm feeling fine, I'm probably doing ok. Of course, I'm a rebel without a clue, so YMMV. |
| 2010-02-13 6:24 PM in reply to: #2555906 |
Extreme Veteran 542 Pauls Valley, OK | Subject: RE: Aaron Davidson's Group -- Closed. Warren, My guess is that it has more to do with recovery rate than it does "drift". One of the benefits of interval work is faster rate of recovery. When I am out of shape, I will need a longer rest periods between repeats to maintain the same pace. As the year progresses, my rest interval decreases. |
| 2010-02-13 9:13 PM in reply to: #2671383 |
Elite 2423 | Subject: RE: Aaron Davidson's Group -- Closed. wbayek - 2010-02-13 12:55 PM Hey everyone. Hope the weekend is going well, don't forget our valentine's tomorrow. I just finished my long run. This is a little winded and technical, but I have a question. I've capped the long run at 10 miles, and the idea is to start doing mile segments at the end at a faster pace, maybe about 1/2 mary race pace (8:20 for me). Well, today was mile 7 and 9 at that pace. I was able to hold it, but it was a little hard. First 6 miles, I ran about 8:50 miles and my HR is at 80% LT. During mile 7, running at about 8:00, which is a little faster than I was supposed to run, my HR went to about 90%. Mile 8 I ran very slow just to relax and get my HR down to prepare for mile 9. I had to a 9:20 mile to get my HR back to 80%. During mile 9, which I ran at 8:25, my HR immediately went to 94% and stayed there. And mile 10 I never got my HR below 85% even though I ran 9:00. My question is this: After running hard, my HR does not return to previous levels for the same pace. The same phenomenon happens after a hill. My HR goes up on the hill of course, but the new "normal" HR after the hill is higher than before for the same pace. Is this HR drift normal for anyone else? HR lags about 90s after effort. The reason why it does not come down as much after a hill is your body has not recovered from the effort of the hill yet. Sounds like the HR is creeping up further and further into the run because it is taking more of a toll on your body. |
| 2010-02-13 9:13 PM in reply to: #2671716 |
Elite 2423 | Subject: RE: Aaron Davidson's Group -- Closed. ray6foot7 - 2010-02-13 7:24 PM Warren, My guess is that it has more to do with recovery rate than it does "drift". One of the benefits of interval work is faster rate of recovery. When I am out of shape, I will need a longer rest periods between repeats to maintain the same pace. As the year progresses, my rest interval decreases. I also notice this. |
| 2010-02-14 10:55 AM in reply to: #2555906 |
| NH | Subject: RE: Aaron Davidson's Group -- Closed. So you guys are saying I'm out of shape?  Just kidding of course. I'll keep adding some interval work to my runs, I'm sure you're right. I actually don't notice the same thing on the bike, which may be odd, or maybe I'm in better bike shape since I've biked relatively a lot the past 3 years compared to zero running. Being an impatient, old, total tri beginner, it's tough to remember I've only been running about 4 months. I'm an American - I want results NOW! Thanks for the notes guys, makes a lot of sense. |
| 2010-02-14 7:38 PM in reply to: #2666771 |
New user 33 | Subject: RE: Aaron Davidson's Group -- Closed. wbayek - 2010-02-10 6:08 PM Aaron, that swim site you sent is unbelievable. Great info. I'm also using Mr. Smooth to compare against my video and it's perfect. I highly recommend it. I use my son and an Olympus camera to take underwater video (not great quality but good enough) and you can get Mr. Smooth to the same places in your stroke and compare positions and fluidity and be a pretty good self coach. that is too cool |
| 2010-02-14 7:43 PM in reply to: #2668863 |
New user 33 | Subject: RE: Aaron Davidson's Group -- Closed. I agree that Mr. Smooth site is AWESOME! I have used it before and always check on it to remember how a swim stroke and side breathing should look. Jennifer, my 305 works well with the HRM. I usually wet the side of the strap that goes over my heart at the beginning, maybe it needs to be snugger for you? I have to say, some people just have a lower heart rates. Maybe you're one of those people. Also, I hope you get to sleeping better. You can do a search on google for insomnia and there are lots of things that might help with sleeping, like drinking milk in the evening, not watching TV etc. I've heard looking at the computer before bed will keep you up as well, just a thought |
| 2010-02-14 8:23 PM in reply to: #2555906 |
Veteran 526 Richmond | Subject: RE: Aaron Davidson's Group -- Closed. Thanks for the swim site Aaron, it has given me some pointers on my breathing that I have been working on. Jennifer - I had previously come across this Triathlon Training Recovery manual/website when I started my tri training program that I found to be a good read. The pdf has some sleeping tips that may be helpful. http://www.trainingsmartonline.com/triathlon_training_and_recovery.php Things to do: 1. Practise relaxation techniques before going to bed (listen to relaxing music, progressive muscle relaxation, breathing exercises, visualisation) 2. Lie down to sleep ONLY when you are sleepy 3. If you don’t fall asleep within 30 minutes after turning out the light, get up and do some relaxation work (see point 1) 4. If you wake up in the night and can’t go back to sleep, get up and do some relaxation work (see point 1) 5. Get up at the same time each day Things to avoid (evening) 1. Caffeine (eg coffee, tea, coke, chocolate) 2. Nicotine 3. Alcohol 4. High protein meals Reduce thinking and worrying in bed Learn to switch-offEdited by mdfahy 2010-02-14 8:26 PM |
| 2010-02-15 12:20 PM in reply to: #2555906 |
Expert 1246 West Grove, PA | Subject: RE: Aaron Davidson's Group -- Closed. 5.25 mi run at lunchtime followed by 0.5 mi recovery walk. NO PAIN, NO BLISTERS, NO SUCKING-WIND-LIKE-A-COUCH-POTATO!!! I'm so happy right now. |
| 2010-02-15 3:01 PM in reply to: #2673709 |
| NH | Subject: RE: Aaron Davidson's Group -- Closed. billsorg - 2010-02-15 1:20 PM 5.25 mi run at lunchtime followed by 0.5 mi recovery walk. NO PAIN, NO BLISTERS, NO SUCKING-WIND-LIKE-A-COUCH-POTATO!!! I'm so happy right now. Awesome news - no pain is great, and no blisters means you live ti run another day! Days like that give you all you need to keep at it. You have plenty of time to get ready for the half. I had an amazing morning - I'll post later when I have more time. |
| 2010-02-15 3:26 PM in reply to: #2673709 |
Elite 2423 | Subject: RE: Aaron Davidson's Group -- Closed. billsorg - 2010-02-15 1:20 PM 5.25 mi run at lunchtime followed by 0.5 mi recovery walk. NO PAIN, NO BLISTERS, NO SUCKING-WIND-LIKE-A-COUCH-POTATO!!! I'm so happy right now. Awesome. Happy for you. |
| 2010-02-15 3:54 PM in reply to: #2555906 |
Expert 1246 West Grove, PA | Subject: RE: Aaron Davidson's Group -- Closed. Aaron, In the article that just appeard regarding hydration setup for a HIM or IM, they have a picture of your bike at the bottom of the article... NICE RIDE!!! That brings up a question. Zipp wheels vs. "regular" wheels. For someone like me, who is a middle-of-the-packer (and back of the packer in longer races, but I'm trying to change that), how much difference would Zipp wheels make? I must be honest with you, I just think they look really cool and I'm always looking for the latest "tri gadget". But these things are freaking expensive. Even the used ones don't seem to drop in price much. What are your thoughts.  |
| 2010-02-15 7:31 PM in reply to: #2674098 |
Elite 2423 | Subject: RE: Aaron Davidson's Group -- Closed. That picture is two years old, rear hydration is overkill. Two bottles total for IM is fine. The Zipps (404front, 808rear) were rented from my LBS. They do make a difference, not sure exactly how much they did at that race. Honestly the best thing you can do is buy a disc cover. Less than $100 and almost as good as a regular disc.
Currently I have a 50mm carbon front and H3C front. On the rear I have a DT Swiss RR1.1 with a wheelcover for the rear. I raced in Kona with a single frame mounted cage and front profile design setup. Raced short course with only the frame bottle. |
| 2010-02-16 7:48 AM in reply to: #2555906 |
Expert 1246 West Grove, PA | Subject: RE: Aaron Davidson's Group -- Closed. Just curious... what did it cost to rent the Zipps? |
| 2010-02-16 8:51 AM in reply to: #2555906 |
Veteran 526 Richmond | Subject: RE: Aaron Davidson's Group -- Closed. I am considering buying a bike trainer at some point and wanted to start researching them. Any recommendations or tips on bike trainers would be appreciated. What to look for? Brands? Place to buy? Thanks. |
| 2010-02-16 9:02 AM in reply to: #2675083 |
Extreme Veteran 386 Rio Rancho - where you can ride year round! | Subject: RE: Aaron Davidson's Group -- Closed. mdfahy - 2010-02-16 7:51 AM I am considering buying a bike trainer at some point and wanted to start researching them. Any recommendations or tips on bike trainers would be appreciated. What to look for? Brands? Place to buy? Thanks. Matt, There are a few brands - Kurt Kinetic and CycleOps. Types are Fluid and Magnetic. I personally own a magnetic CycleOps and it works great for what I need out of it. 5 settings for resistance, easy to get bike on and I'm off pedaling. Magnetics are a louder than fluid, but they are less money as well. I think I paid $170 for mine. And the Fluids are upwards of $300 I think, but check just to make sure. There is a lower level as well, it's purely based on pedaling to create resistance. Cheaper, maybe in the $100, but my lbs didn't have many positives to say about them. These are the two most popular brands you'll see recommended/reviewed. I guess it just really depends on how much you want to spend to determine if you go magnetic or fluid. |
| 2010-02-16 10:34 AM in reply to: #2555906 |
| NH | Subject: RE: Aaron Davidson's Group -- Closed. I have a cycleops wind trainer, it's great and was cheap but it's LOUD, with a capital LOUD. I'm in the basement and don't care I've tried some of the fluid trainers - a few guys here at work bring theirs in for the winter. One had a fluid Ascent from Nashbar, and there was a fluid Kurt Kinetic which was definitely smoother, but I think it's a question of how much it's worth to you. |
| 2010-02-16 10:40 AM in reply to: #2555906 |
Extreme Veteran 542 Pauls Valley, OK | Subject: RE: Aaron Davidson's Group -- Closed. Darren, I heard that the Ada cycling club was going to come to P.V. and ride the Valley Rally the first weekend in May. Just curious if you were coming with them. My wife is the coordinator for the ride, so I will be there bright and early "volunteering". I think, I may actually get to ride it this year after helping set up. Ray |
| 2010-02-16 10:43 AM in reply to: #2675353 |
Extreme Veteran 542 Pauls Valley, OK | Subject: RE: Aaron Davidson's Group -- Closed. wbayek - 2010-02-16 10:34 AM I have a cycleops wind trainer, it's great and was cheap but it's LOUD, with a capital LOUD. I'm in the basement and don't care x2. It's not just LOUD it's LOUD! I always try to schedule my trainer rides when my wife will be out of the house. |
| 2010-02-16 11:31 AM in reply to: #2673709 |
Expert 694 WA | Subject: RE: Aaron Davidson's Group -- Closed. billsorg - 2010-02-14 10:20 PM 5.25 mi run at lunchtime followed by 0.5 mi recovery walk. NO PAIN, NO BLISTERS, NO SUCKING-WIND-LIKE-A-COUCH-POTATO!!! I'm so happy right now. Nice job!! Tri-season here we come!!  |
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