Team Trisuppo - OPEN (Page 19)

33' swim this morning. New treadmill arrived today. Last one lasted 14 years and never serviced it once. The motor was fine, but the deck had finally given out. Can't say that I'm all that excited about the new treadmill. Opted for a high quality one, but not a ton of bells and whistles.

Joe 18 16:22:13
Gabe 14 18:51:21
Mark 14 14:46:00
Matt 14 14:44:40
Jim 13 11:13:00
Mitch 11 12:57:55
Bruno 14 14:15:00
Lisa 15 15:24:34

I'm getting excited because I see above 50 in the 10 day forecast! Spring is coming. 75 min on the Bike Thursday and 45 min in the pool this morning.

Joe 18 16:22:13
Gabe 17 21:01:21
Mark 14 14:46:00
Matt 14 14:44:40
Jim 13 11:13:00
Mitch 11 12:57:55
Bruno 16 16:15:00
Lisa 15 15:24:34

65' drainer + dreadmill brick .

Gabe: how is the ITB feeling? We got a True PS 300 treadmill (and we didn't pay list price, but for what I paid I could have gotten a pair of really sweet carbon wheels). Amazing what a new deck does for the knees. Enjoyed the treadmill, but it still just a treadmill - but the wife likes it a lot.

Joe 19 17:2713
Gabe 17 21:01:21
Mark 14 14:46:00
Matt 14 14:44:40
Jim 13 11:13:00
Mitch 11 12:57:55
Bruno 16 16:15:00
Lisa 15 15:24:34

1.5 hr MTB ride to 5k Kirra Parkrun this morning. Long run (24k) tomorrow. I said it, so I have to do it now, rain, hail or shine.

Joe 19 17:2713
Gabe 17 21:01:21
Mark 15 16:46:00
Matt 14 14:44:40
Jim 13 11:13:00
Mitch 11 12:57:55
Bruno 16 16:15:00
Lisa 15 15:24:34

Edited by markz 2014-03-21 8:25 PM

25k run done. It was hard on the way back again in the 30c+ heat, had a beer and coffee afterwards, it felt great! Those long runs and rides are always an adventure for me and stay in the memory for much longer than the short ones.
Hope you guys all had a great weekend!

Joe 19 17:2713
Gabe 17 21:01:21
Mark 16 19:16:00
Matt 14 14:44:40
Jim 13 11:13:00
Mitch 11 12:57:55
Bruno 16 16:15:00
Lisa 15 15:24:34

Edited by markz 2014-03-22 8:03 PM

Nice run, Mark. Always takes me time to do that metric conversion.

Ran 13M on Saturday - longest run since September of last year. The penultimate mile was straight up hill and crushed me.

Joe 20 19:14:00
Gabe 17 21:01:21
Mark 16 19:16:00
Matt 14 14:44:40
Jim 13 11:13:00
Mitch 11 12:57:55
Bruno 16 16:15:00
Lisa 15 15:24:34

Good Job on the run Mark. I couldn't have run that far
Updateing for the last few days. Been to Sydney so a few enjoyable runs with nice views. I will call them tourist pace!!
Taper week this week. Last race for the season on Saturday.

Joe 20 19:14:00
Gabe 17 21:01:21
Mark 16 19:16:00
Matt 17 18:59:40
Jim 13 11:13:00
Mitch 11 12:57:55
Bruno 16 16:15:00
Lisa 15 15:24:34

Thank you Joe and Matthew. Yes you could... I agree, Sydney harbour is an awesome place to run, the bridge, the opera house, the park, it just doesn't get any better.

A 30min swim for me today after work. It's been a while, the lake where I swim is sort of murky so I'm a bit apprehensive since you always end up drinking a bit of it, but it was still nice to do it.

Joe 20 19:14:00
Gabe 17 21:01:21
Mark 17 19:46:00
Matt 17 18:59:40
Jim 13 11:13:00
Mitch 11 12:57:55
Bruno 16 16:15:00
Lisa 15 15:24:34

Mark--nice job on the long run!

Spent two days at a conference this week so Friday's run got pushed to Saturday night and Saturday's long run got pushed to Sunday. But it got done: 5 miles Saturday and 16 today.

ETA: I don't have problems sleeping, pretty much ever. This was aptly illustrated tonight when I came back home from running 8.5 of my 16 miles and my 4-year-old wanted me to lay down with her while she fell asleep. I promptly took a "power nap" and then wrestled myself back out to finish up the other 7.5. (Why was I running in the evening? Because I'd been gone at the conference all weekend and the rest of the family wanted to go to the Denver March Powwow today, which was a ton of fun. But that meant I didn't start running until after dinner.)

Joe 20 19:14:00
Gabe 17 21:01:21
Mark 17 19:46:00
Matt 17 18:59:40
Jim 13 11:13:00
Mitch 11 12:57:55
Bruno 16 16:15:00
Lisa 17 18:09:39

Edited by realrellim 2014-03-24 3:29 AM

Is it possible to have your pedal stroke affect your shins for running? Or is that just crazy talk? I've been biking a little longer on my outings (~40 mins) and I'm noticing that my right shin stiffens up now when I run. Doesn't feel like a shin splint, just a tight shin muscle to where I feel like I'm just slapping my right foot down and it just gets worse the longer I go. I did order a pair of clipless pedals to put on my bike and they should be here soon. I'm just hoping my shin issue goes away b/c right now I can't run much more than a half mile before it tightens up. Putting a damper on my run training.

50.29 minute runch. today.
I missed a few days. I went to see the Michigan Boys High School Basketball finals at Michigan State. No exercise just a lot of basketball. I had a little treat though. My daughter works for the football team and she gave us a tour of the complex. The track team was practicing on the indoor practice field. It was impressive to see top end runners flying up and down the field.

Joe 20 19:14:00
Gabe 17 21:01:21
Mark 17 19:46:00
Matt 17 18:59:40
Jim 14 12:03:29
Mitch 11 12:57:55
Bruno 16 16:15:00
Lisa 17 18:09:39

A lot of things can cause shin pain while cycling. Abrupt increase in time in the saddle, not allowing recovery between rides, or bike fit. If you have shin splints from running it can cause pain while riding. How much have you increased your riding time? It is possible that you gave yourself too much of an increase and your body wasn't ready for it. The question is always is this pain or is this injury. If it is just pain work through it, but if it is an injury you need to take precautions to keep it from getting worse. I would give myself a short break and let the pain subside then get back at it. You don't want to hurt yourself before the season starts.

Adding in yesterday's 48' swim. I'm finally racing again this Saturday - local 5 miler that will draw a couple of thousand people. I'd be lying if I said I plan on taking it easy.

Gabe: The new TM is really nice. The deck is very soft compared to the old machine and absorbs the pounding better than most. It really excels when doing sprints. Had it up to 10.0 for some speed work and it was very smooth.

Joe 21 20:02:00
Gabe 20 29:01:16
Mark 17 19:46:00
Matt 17 18:59:40
Jim 14 12:03:29
Mitch 11 12:57:55
Bruno 16 16:15:00
Lisa 17 18:09:39

Run and swim from yesterday and today.

Joe 21 20:02:00
Gabe 20 29:01:16
Mark 17 19:46:00
Matt 19 19:59:40
Jim 14 12:03:29
Mitch 11 12:57:55
Bruno 16 16:15:00
Lisa 17 18:09:39

Short 38min run this afternoon.

Joe 21 20:02:00
Gabe 20 29:01:16
Mark 18 20:24:00
Matt 19 19:59:40
Jim 14 12:03:29
Mitch 11 12:57:55
Bruno 16 16:15:00
Lisa 17 18:09:39

50' of sheer agony doing Sufferfest The Wretched - relatively short, but felt like I would pass out any minute. Every time I do a SF, I am convinced each one is the hardest. Anyone look at Chrysalis yet? It's SF's tri video, but I can't quite figure out the logistics of trainer-treadmill.

Joe 22 20:52:00
Gabe 20 29:01:16
Mark 18 20:24:00
Matt 19 19:59:40
Jim 14 12:03:29
Mitch 11 12:57:55
Bruno 16 16:15:00
Lisa 17 18:09:39

I've only read the workout description and watched the trailer. Basically it is a series of short bricks 8 min on bike 4 min running 30sec between for transition. You would have to have your trainer and treadmill set up next to each other to pull it off effectively. I don't know if they set up run for faster and slower section or inclines or if it is all intervals.
The wretched is my favorite maybe because I relate to the guy on the coach in the beginning.

Hey guys. Remember me? Sorry for being MIA for a while there. I've had an interesting couple of months, between being signed off work for 4 weeks due to fatigue, trying to prepare for a fairly serious exam and just generally feeling a bit blurgh... The good news is that I'm finally feeling much better. I've been back at work a little over a week and I'm gradually feeling up to doing more training. My log is still a little(!) behind, but I'm getting there with it. I'm managing, at best, one each swim/bike/run a week, but hoping to increase that a little now. I've been going to aqua natal, which is a gentle resistance based session in the pool for ladies with bumps. It's a lot of fun and run by a midwife, so I'm picking up all sorts of random bits of information along the way. I've also found a pregnancy Pilates class which I'm going to try out this afternoon. The timing isn't great because my shifts clash a little bit, but it looks like the same lady runs the beginners Pilates class and said I can go to that one instead sometimes and she'll adapt it for me, which is good.

I'm having to be careful with running as my knees aren't very happy at the moment. I have fairly lax joints at the best of times, and with the pregnancy hormones it's just getting worse. I had a chat with my Physio last night and he's happy for me to continue to do my one run a week (parkrun) but is encouraging me to cycle more to strengthen my knees. I also tried out aqua jogging this morning, which was an interesting experience, but will save my knees some pressure while giving me a good workout. So my planned training for the week currently looks something like: swim/bike/run/aquajogging/aqua natal/Pilates. If I can fit all of that in (which should be manageable) I'll be quite happy. It feels good to finally get back into doing some activity without it completely flattening me.

I've also set my "training" goal for the next year. I've been managing to go to parkrun more consistently because I was off work for a while (my shifts make it tricky). It's such a lovely, friendly event, so I'm hoping to keep going for as long as possible. The plan is to run it for as long as my knees will allow, and then after that I'll walk it. The volunteers are really kind and supportive and I won't be much slower than I am at the moment (currently "running" the 5k in 45 minutes!). After I have the baby I'll be off work for 39 weeks, so I'm hoping that I can get back into walking it, and then hopefully build up to running again. I've decided that I want to have my parkrun 50 T-shirt before I go back to work. It's very do-able as I've done about 14 so far and I'm working slightly modified shifts so I can get to more of them now as well. I wanted to set myself a goal that will encourage me to get back into training again after the baby, as I know it can be hard work at the beginning. The good thing about parkrun is that there are people who do it every week with running strollers, and there's no pressure to be fast, so I can just build back in gently.

30 min swim on Monday, followed by a 75 min bike

Joe 22 20:52:00
Gabe 20 29:01:16
Mark 18 20:24:00
Matt 19 19:59:40
Jim 14 12:03:29
Mitch 11 12:57:55
Bruno 17 18:00:00
Lisa 17 18:09:39

Hey everyone,

I'm looking for an app that allows me to record my training plan for the coming 12 weeks. No need to input heart rate info or anything... more of a calendar that allows me to plot out workouts in advance. I'd rather not have this sync to my home and work calendar / something separate would be best.
I've looked at apps, but many of them are for logging a workout after you have done it... I want to plan out the future.

Have you used anything that you like? (that is not a $20 app)

thanks,
Bruno

chapfallen--when are you due? And is this your first? Congrats either way! If you're out there running (or "wogging") now, it won't be hard to get back into it after the baby. My experience after both kids was that I felt good but s-l-o-w. My usual comfortable running pace is a 10-11 minute pace, and I think my first runs back were at a 12-14 minute pace. I'd taken both pregnancies off due to a number of complications (among them, it's hard to have any energy for running if you throw up multiple times a day for 9 months straight so my main goal became getting through the day alive and hydrated), but when I started back in, it wasn't hard and probably only took a month or so before my pace was more or less back to normal. Building up mileage took longer, but between the sleep-deprivation and other demands of a baby, that's probably good.

Speedwork today. Was supposed to have gotten on the bike for an hour yesterday, but last night's "power nap" with the 4-year-old when she went to bed lasted 2-1/2 hours, at which point the gym was closed. Oops. Last week's exhaust-a-thon apparently is catching up with me. But the kids want to go biking this week so I'll probably make up for it with a very easy hour instead.

Joe 22 20:52:00
Gabe 20 29:01:16
Mark 18 20:24:00
Matt 19 19:59:40
Jim 14 12:03:29
Mitch 11 12:57:55
Bruno 17 18:00:00
Lisa 18 19:18:12

I worked downstate today which means I actually got 40 minutes in the pool.

Joe 22 20:52:00
Gabe 20 29:01:16
Mark 18 20:24:00
Matt 19 19:59:40
Jim 15 12:43:29
Mitch 11 12:57:55
Bruno 17 18:00:00
Lisa 18 19:18:12