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Benihana's Group - CLOSED (Page 2)
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 2010-04-26 7:10 AM in reply to: #2805877 |
Expert  1059   Lakeville, MN |  Subject: RE: Benihana's Group - CLOSEDGlad to hear that you got a break in the rain, and were able to fit in a nice ride. I was able to get a couople nice workouts in this weekend as well, and even managed to fit in a family day on Sat....win/win!! How did everyone elses weekend go? |
| 2010-04-26 11:22 AM in reply to: #2816201 |
| Member 17 Athens | Subject: RE: Benihana's Group - CLOSED Lacing up the ole running shoes again today after about a 3 1/2 month post marathon hiatus. |
| 2010-04-26 1:15 PM in reply to: #2805877 |
Expert 1059 Lakeville, MN | Subject: RE: Benihana's Group - CLOSED welcome back to the land of the workouts! After doing 2 marathons, the one piece of advice I will give you is you need to start off slow in the milage category. SPeaking from experience, just becasue you could knock out 14-18 miles with relative ease 3-4 months ago, it will be harder for your body to do that now, and will open yourself up to more injuries. So, take it slow, and build gradually, and you should have a great summer. I am sure you have all heard this a million times, but the only stupid question is the one that is not asked, so fire away! |
| 2010-04-26 1:25 PM in reply to: #2817338 |
Veteran 201 A van down by the river | Subject: RE: Benihana's Group - CLOSED benihana - 2010-04-26 1:15 PM welcome back to the land of the workouts! After doing 2 marathons, the one piece of advice I will give you is you need to start off slow in the milage category. SPeaking from experience, just becasue you could knock out 14-18 miles with relative ease 3-4 months ago, it will be harder for your body to do that now, and will open yourself up to more injuries. So, take it slow, and build gradually, and you should have a great summer. I am sure you have all heard this a million times, but the only stupid question is the one that is not asked, so fire away! Dead on with what your body can handle after a marathon. After cramping up and blowing my chance at a BQ in the second half of a september race, I was so hungry about getting back out there to prove myself for a November race. After 6 days off I started back running. I didn't even make the November race. Though I felt good before I started back training, I quickly realized it was going to be painful. I ran through it, thinking it would eventually go away, but 7 months later and 2.5 months of rehab, and my legs are just now healthy. I finished the Disney in January but I was injured and probably never should've ran it either. Just think about it, waiting 3-4 weeks could've saved me a lot of blood, tears, and 7 months. Oh and medical bills  Edited by GorgeousGeorge 2010-04-26 1:26 PM |
| 2010-04-26 1:34 PM in reply to: #2817376 |
Expert 1059 Lakeville, MN | Subject: RE: Benihana's Group - CLOSED GorgeousGeorge - 2010-04-26 1:25 PM Just think about it, waiting 3-4 weeks could've saved me a lot of blood, tears, and 7 months. Oh and medical bills Me Too!! |
| 2010-04-27 8:37 AM in reply to: #2817403 |
Veteran 201 A van down by the river | Subject: RE: Benihana's Group - CLOSED Ok, so my plan started this week, and I completed the run successfully (30 min) but I feel like I'm having to do the marathoner shuffle to slow down enough to stay in my zone. This is the last thing I want to do because a large part of my recent injuries were due to the shortening of my muscles and a constricted gait. I just spent 2 1/2 months in rehab trying to correct this. How should I approach this? Edited by GorgeousGeorge 2010-04-27 8:39 AM |
| 2010-04-27 8:47 AM in reply to: #2805877 |
Expert 1059 Lakeville, MN | Subject: RE: Benihana's Group - CLOSED That is nice to hear about the swimming, and I am still one that needs to go in for lessons to refine my skill (or atleast find it ) As far as the running goes, I would reccomend contacting the PT that you went to and see if they have a running specialist that can help get your stride back if you feel like it is slipping. As far as the shuffle goes, I am no coach, but I would reccomend to run at a pace that feels comfortable, but keep the distances short (2-4 miles to begin with) and GRADUALLY build from there (10-15% additional per week MAX. |
| 2010-04-27 8:51 AM in reply to: #2819139 |
Veteran 201 A van down by the river | Subject: RE: Benihana's Group - CLOSED benihana - 2010-04-27 8:47 AM That is nice to hear about the swimming, and I am still one that needs to go in for lessons to refine my skill (or atleast find it ) As far as the running goes, I would reccomend contacting the PT that you went to and see if they have a running specialist that can help get your stride back if you feel like it is slipping. As far as the shuffle goes, I am no coach, but I would reccomend to run at a pace that feels comfortable, but keep the distances short (2-4 miles to begin with) and GRADUALLY build from there (10-15% additional per week MAX. As for distance I'm following a plan I got off BT from your suggestions earlier. I'm not feeling like my stride is slipping, but when I slow down to stay in zone 2 I feel like my stride is shortening and I just don't want to get in the habit of having that shorter stride, because I lost considerable speed when this happened before. I also haven't set my zones on the garmin, so the zones i'm going by are what it calculated from my inputs (i.e. age, weight, etc...) |
| 2010-04-27 8:56 AM in reply to: #2805877 |
Expert 1059 Lakeville, MN | Subject: RE: Benihana's Group - CLOSED I would definately calculate your zones then, as the age/weight/etc...are usually WAY OFF. One thing that I do when I run with my wife is to be more concious of my stride, and work on it more as she is about 3-4 minutes per mile slower than me. So when you feel yourself shuffling, try to make yourself pull your knees up and through and then kick the toes out....it will probably feel wierd, but it has seemed to work for me Good Luck |
| 2010-04-27 9:31 AM in reply to: #2819105 |
| Member 17 Athens | Subject: RE: Benihana's Group - CLOSED George, Don't feel bad about the swim. You are far ahead of some of us. I'm going to work on my swimming tomorrow night and see if I can get past the doggy paddle. |
| 2010-04-27 9:43 AM in reply to: #2817338 |
| Member 17 Athens | Subject: RE: Benihana's Group - CLOSED Ran 2 miles last night after being off for 3 months and man it's amazing how quickly your wind can leave you. It did however feel really good to get back out there. |
| 2010-04-27 1:16 PM in reply to: #2805877 |
Master 2083 Houston, TX | Subject: RE: Benihana's Group - CLOSED Hi Ben, I just finished my first race (sprint) and am starting training for my second in Sept. This one will be an Oly though.What are some suggestions for workouts that will give you a strong base to work from for an Oly? Also, I really want to speed up overall but most specifically my bike. Since this is my first year training, should I worry about speed drills? If so, do you have any suggestions? Also, can you take a look at my training and see if you have any suggestions? Is there anything that I am just flat out doing wrong thing? I don't have a road bike to train on, I have been using the spinning bikes at my gym and rode my MTB in the race, Will the spinning bike train sufficiently for a beginner or is that a BIG NO NO? Thanks for your help. I appreciate you taking the time out of your schedule to help us. |
| 2010-04-27 2:36 PM in reply to: #2820185 |
Expert 1059 Lakeville, MN | Subject: RE: Benihana's Group - CLOSED Justin - I think you have a good base, and now just need to start ramping up the distance to be able to get to the Oly distance races. 2 questions - when is the Oly? Are you currently following a training program? As far as getting more speed out of the bike (or run and swim for that matter), you will need to do interval work. If you haven;t done these, it basically consists of 3 components: 1 - a sufficient warm up to get the blood flowing/body ready for some hard work 2 - hard effort/recovery (or easy effort) intervals repeated XX number of times 3 - cool down If you do them correctly, #2 will hurt, but be manageable. For example, on the bike, I am currently do 5-7 repeats for 4 minutes on/1 minute off, but I am doing them at a pace that puts my HR at it’s peak. The whole goal of interval work is to go almost as hard as you can for a short period of time, then take a short recovery to get your breath back, and then do it again, and again, and again! ? For you, I would recommend something like this: Warm up: 15 minutes 3x2min hard, 3 min easy Cool Down: 10 minutes That will be a 40 minute work out, and your legs should feel a little shaky when you are finished. The other thing that I would highly recommend is a weekly long distance ride, it looks like did 20 miles a little while ago, so I would plan on going 23-25 miles the next long ride, and then shoot for 28-30, and then shoot for 32-35, and ultimately end up around the 40 mile mark, which should take the better part of 2-2.5 hours, which will give you a great base to race from for the 25 mile distance on race day, and still allow for a great run. |
| 2010-04-27 4:35 PM in reply to: #2820468 |
| Master 2083 Houston, TX | Subject: RE: Benihana's Group - CLOSED 1) The Oly is Sept. 26 2) This week (today in fact) I am starting the 20 wk Oly 2X Balanced from BT and then after the Oly in Sept I am going to increase to one I put together from "The Triathlete's Training Bible" that will bump up my workouts to 8 - 10.5 hrs/wk (very similar periodization though). Assuming interval training on the short days and volume on the long days, right? Is there a standard ratio to follow? Like 60% hard/40% recovery? |
| 2010-04-27 8:26 PM in reply to: #2820848 |
Expert 1059 Lakeville, MN | Subject: RE: Benihana's Group - CLOSED OK, plenty of time. Yes, interval/hard days on the short days and longer/easy days on the long days. One other thing that will help, not only me, but also all of you in the weeks and months to come is to write a few setences about how the workout felt/conditions, if you wore too much clothing/not enough, if you got enough sleep, ate too much, felt sick, etc... that way you can look back and see what you have done in the past and either mirror it or change it for the better |
| 2010-04-28 10:08 AM in reply to: #2821291 |
Veteran 201 A van down by the river | Subject: RE: Benihana's Group - CLOSED I'm seriously thinking about bumping my Half Iron distance race back to November 13, which would be in NC. That would give me exactly 16 weeks between the Oly tri and the 1/2 Iron. I think I could finish the one in September, but I'm just not comfortable with trying to squeeze in enough training to do well. I'm not trying to place or anything, but I would like to at least be competitive with myself if that makes sense. Somebody back-up my subconscious on this and tell me its rational. |
| 2010-04-28 10:15 AM in reply to: #2822442 |
Expert 1059 Lakeville, MN | Subject: RE: Benihana's Group - CLOSED I would definately back you up on that decision.....The HIM is a decent distance, that you will want to prepare yourself properly for, so I think the decision to bump it to November is a good one |
| 2010-04-29 10:02 AM in reply to: #2805877 |
| Member 17 Athens | Subject: RE: Benihana's Group - CLOSED Ben, Like I told you earlier, I am just starting to try to learn how to swim. As far as breathing patterns while you swim, what have you found works best. Thanks, Chad |
| 2010-04-29 10:08 AM in reply to: #2825310 |
Veteran 201 A van down by the river | Subject: RE: Benihana's Group - CLOSED cvining12 - 2010-04-29 10:02 AM Ben, Like I told you earlier, I am just starting to try to learn how to swim. As far as breathing patterns while you swim, what have you found works best. Thanks, Chad Chad, I was an absolute beginner about 3 months ago, and while I'm still a beginner, I've seen vast improvements. Breathing was one of the biggest hurdles I had early on. I started going into the pool about 5-10 minutes early and just putting my face in the water and breathing out, then lift my head to breathe in. I know I looked like an idiot, but it definitely helped. My swim coach recently said that I need to take that to a new level where I do bobs in the deep end to help me get used to getting ALL my air out when under water. He said it is the first drill he does with his younger students. D |
| 2010-04-29 10:29 AM in reply to: #2825310 |
Expert 1059 Lakeville, MN | Subject: RE: Benihana's Group - CLOSED The other thing that I would reccomend is that when you are swimming, is to make sure to GO SLOW, and relax when you are actively swimming. Breathing while swimming is very different than running/biking as you can not inhale/exhale when ever you want to, but only at certain times. One thing that helped my was to go to youtube and search for videos on swimming drills, and beginner swimming tactics. One thing to look for/google/youtube is a program called "Total Immersion" It is entry level swimming program set up to help entry level swimmers get used to the water |
| 2010-04-29 12:23 PM in reply to: #2825412 |
| Member 17 Athens | Subject: RE: Benihana's Group - CLOSED Thanks guys! I really appreciate it. |
| 2010-05-03 11:00 PM in reply to: #2825839 |
| Member 9 Kirkland, WA | Subject: RE: Benihana's Group - CLOSED That's great advice Ben. I took the TI class and while I am still a novice, I feel much better about my stroke and much more confident. It is expensive but I feel like I learned a lot and with practice feel I could be a good swimmer.
Edited by TriKirkland 2010-05-03 11:01 PM |
| 2010-05-05 2:19 PM in reply to: #2805877 |
Expert 1059 Lakeville, MN | Subject: RE: Benihana's Group - CLOSED haven't heard from your guys for a few days, just wanted to check in and see how your training is going? |
| 2010-05-05 9:56 PM in reply to: #2839258 |
| Member 9 Kirkland, WA | Subject: RE: Benihana's Group - CLOSED Well....personally, I have just started the 16 week program you have recommended. I was traveling for work for the last week with a brutal schedule. I managed one run and turned an ankle, so needless to say it was a great trip. Fortunately I only have about 2 of these a year. Looking forward to getting back in the groove. |
| 2010-05-06 7:46 AM in reply to: #2840263 |
Veteran 201 A van down by the river | Subject: RE: Benihana's Group - CLOSED TriKirkland - 2010-05-05 9:56 PM Well....personally, I have just started the 16 week program you have recommended. I was traveling for work for the last week with a brutal schedule. I managed one run and turned an ankle, so needless to say it was a great trip. Fortunately I only have about 2 of these a year. Looking forward to getting back in the groove. I've had a pretty rough few weeks and it doesn't look to be slacking up anytime soon. I've been slammed at work lately and this girl is trying to wiggle her way into my schedule. (The end may be near on that one though) Also my swim coach has had car trouble the last two sessions so those have been canceled. Not a good week of training. |
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