tri808's Spring Pot Luck (CLOSED) (Page 19)

Welcome back.   Hopefully you can get through the early stages of training and into a normal pattern.  Once you get into an easy pattern of training you can increase the intensity, but only after some easy training.

I don't have any suggestions for a couch to sprint but I would think that a plan on here that focuses on a workout time would be the best approach.  Sometimes if you get wrapped up in trying to complete a distance you might try to get in a hurry and further injure yourself and with the time off you have already had I am sure you're not looking to have that happen again.

That is a great point! I got a heart rate monitor too, with that I can more easily keep my intensity in check, go for duration, and try to keep myself healthy!!!

I haven't post because I haven't had anything to report.  We actually had a snow storm on Sunday and it has been even gotten above the 30s so snow is still on the ground in some places.  Have not been motivated to go outside and ride.  Still taekwondo training and doing my bootcamp style class MWF & Sat.  Last night was 10 one minute stations working the entire body combined with cardio intervals. 

Eating has faultered a bit, but I am back on track.

I only feel it when I run or walk sometimes. It feels like I have a charlie horse or bruise or something like that.  It hurts when I start running and once I am into the run it goes away usually until after I am done.

its still freezing here.... lol.

anybody know any good exercises to strengthen  the shoulders?
I dislocated mine last year and after doing some PT I never did anything else and I am trying to get it back. I started doing pushups today but am not sure if its the best thing to do right now.
what do you suggest?
or should I just start swimming like this? 

Could be a pulled or strained muscle.  I had something similar in my calf a few months ago from nearly tipping over on my bike and trying to unclip at the last moment.  It would only bother me when walking or going up/down stairs, but the instant I started running it would go away...even for 20 mile long runs...but the pain would come back afterwards when I stretched it out.  Luckily for me the pain went away after about a week or two.

If this is something that's been going on for a longer period, then I'm not in any position to give advice.  But if it's something recent...then maybe just play it by feel and see if it goes away.  So long as it doesn't hurt while training.

I hurt my shoulder last June in a bike crash.  I didn't dislocate it...but it was a rotater cuff injury, and my PT said it could have possibly dislocated slightly and popped back in.

He had me do all kinds of rubber band exercises that I'm sure you did as well.  I would start with those first.  But my PT also suggested pushups towards my last visits.  So if you don't feel pain or instability...I'm sure pushups are fine.

I am going to go against J on this one, a little bit at least.  Obviously not knowing the extensive nature of your shoulder injury,  I would start by doing some light lateral shoulder raises (rubber bands or very light weights) with higher reps 15-20 -ish and do not do them to muscular exhaustion.  Also do some bent over shoulder raises (bending forward at the waist, knees bent, place your hands near the floor and raise them to make using your rear delts and traps).  One last thing you might do would be some very light butterflys to complete the surrounding shoulder muscles.  All the reps should be with light weight and high reps, as stated above.

Now, if there is little to no pain and absolutley no instability you can do some pushups.  BUT, I would start out with some that has you in an inclined position (head higher than your feet) to keep more of the stress off of your rotator cuff.

Swim as long as you are not experiencing any joint pain.

Ive been working with the rubber bands. but its booooring. and I feel completely fine except that I am weak.
so I will start slowly. last thing I want is to injure it again. 

I have no clue, but if you're looking to try stuff, you might consider compression.  I know guys who wear them for biking/running.  I only wear them for recovery.  I've found that the calf sleeves work better than the compression socks.  I've got the zoot ones. 

Recovery week for me.  It feels really weird to not be doing the long workouts this week... but I can tell that my body needed the break.  Plus, it's been crazy cold here (well, cold for TX) and it's a busy work week... so it's worked out good.

stupid double post

Edited by pistuo 2011-01-14 1:31 AM

I've been working throught calf issues too.  For me it is due to switching to midfoot running and eliminating the heel strike running which was causing some stress fracture issues.  It is def a process.  You are having to re awaken muscles which have not been used in a long time.  The good news is that I am running faster with a lower heart rate and shorter recovery.  some of that may be due to more knowledge about glycogen, etc and better general health.

As for weekly goals, I just keep working the program of busting my butt when I can, and resting when I need to.  I've been lucky to find a running group on Thursdays, social bike ride group on saturdays, and another group which does a bike/run or swim/run on Sunday.  This week we are dong the lavaman 40k bike course then a 3 mile run with a real transition. 

Still waiting on my "coach" for the swimming, but that obviously needs to start soon.  One more week and I'll just start on my own and set up a video camera at the pool.

Another bonus, there is a series of free Tri's here on the big island and on the weekend before valentines there is a full iron pretty much on the THE Ironman course.  I have a swimmer, I'm doing the 114 on the bike, and I'm close to finding a marathoner so we can relay.  No way I can run more than 10 miles before a calf injury right now, certainly not after the loooong bike.

My weekend training plans for Saturday are going to be hard to get done.  My daughter's HS swim conference championships are tomorrow and a team dinner t follow, and I think I have a dentist appointment in the morning, that means no 1.5 hr ride on the trainer.  I can't get up early and ride because the trainer makes some fairly loud vibrational sounds when I am spinning at high speeds and I'll wake everyone in the house up.  I also have a short 2 mile run scheduled but I would like to space that out to the evening because I am running long today and would like to allow my legs to recover.  I'll see how it goes and do what I can.

BTW, my daughter PR'd her 500 free last night with a 5:59.4.  Her coach is hoping she can cut some of that off on Saturday at the championships.  She is running times through her head that would give her a 5:47, but I told her that is pretty aggressive.  I am sure she can better her time but that's a lot to cut off in a couple of days.  Currently she is seeded 4th in both of her individual events....500 free and 200 free and her relays are seeded 2nd and 3rd (she thinks).

Got in a 1500 yard swim and an hour long ride on the spinner cycle at the gym yesterday, broke it up with about 4 hours in between, but am really looking forward to riding on my bike again I forgot how much those saddles suck on the spinner bikes...

Hamlet in reference to your shoulder, do what the PT people were telling you, I have dislocated my shoulder 3 times and the doc said surgery if I do it again...  but swimming should be ok, just lay off the butterfly and backstroke.  If you decide to do pushups/pullups definitely go easy if you ahve a pullup assist machine etc...  Just listen to your body if you feel something more than just muscele strain stop and dial it back hope that helps...

Whenever I start running decent amount of distance I get calf knots anybody have thoughts on how to get rid of them quickly?  I normally just power through for a few days and they go away but that week or so is painfull until my calfs get used to the training

I'll assume you're doing pre-run stretches.  Are you drinking enough water or electrolyte beverages?  I was cramping last night at the pool and I know it was the lack of fluids over the past couple of days for me.  If you are stretching that would be the first place I would look, especially since you ride a bike for work a lot.  Another misconception, I think, is that it's winter time and cold so I don't sweat as much.  This I have found is very wrong.  I need every bit as much fluid replacement as in the summer months.  The winter air is very dry and can cause you to dehydrate almost as much.

I have to post something.  We are about to go to the second page and that is not allowed to happen. 

I finished my long run but I cut it short.  My left knee has been bugging me since I heard a large snap while shoveling snow a couple of day ago.  I am fairly sure it is a tendon that just popped but it has been sore  since then.  It bugged me when I was running in the semi-packed snow but when on more firm roads it didn't cause any issues.  I also warmed up more today thinking that might help it.

Now I am getting ready to head to the pool for my second swim of the week.

weather is better now. :P
last night I had one of those runs where everything is wrong. felt tired and legs refused to turn. I wasn't going that slow but never felt fast.
stomach was messing with me...
blegh. I want to RIDE!!! 

wow...no wonder she smokes you in the pool.  Does she bike or run at all?

Could be a lot of things like Dirk mentioned.  What type of warmup are you doing? 

So I completely forgot we have MLK day off as a holiday.  I'm guessing I'll use that to get in another long bike ride in the morning. 

Yeah that would be one reason.  Other reasons include but are not limited to: she's 17 and I'm 41, she swims 30,000-35,000 a week and I swim (this week) 7600.  I think it's amazing what those kids can do in the water.  She's not even going to qualify for the State meet based on her best times.  the State cut is 5:13......That, my friends is ridiculous!!!!!

And  no she hates running and she complained about riding 4 miles when I was running next to her earlier this year.  I challenged her to a duathlon of sorts and she wouldn't bite.  I said we could swim a 500 and run a 5k and she said "that ain't gonna happen."  Shes scarred of me on the run but she'd crush me in the pool.

5:13?!?!?!

That's just so hard to fathom.

Just imagine the conversation

Me: How fast does your daughter swim the 500
You: Just under 6 minutes
Me: Wow, she must be one of the best in the state
You: Nope...she's the one getting lapped.

Edited by tri808 2011-01-14 6:18 PM

Krystyna is almost done. seems to be on the last part of the run.

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