Come and play with aquagirl and mav ! CLOSED

Veteran

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Mesa, Arizona

Subject: RE: Come and play with aquagirl and mav ! CLOSED

poor marianne

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Expert

713

WV

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^^^^ What Kevin says. Heal quickly Marianne!

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Master

1690

Metro NY Area

Subject: RE: Come and play with aquagirl and mav ! CLOSED

I hope you are alright Mav.

I'm always up for a challenge!

mav - 2010-01-03 4:36 PM

sweetums...so nice of you to try and help Helen with her night shift eating.

I was thinking that along with eating better in the new year perhaps we should do a distance challenge. ( I stole this idea from my mentor Bryan) How 'bout we all try to complete and iron distance this month 2.4 miles of swimming, 112 miles of biking and 26.2 of running????For some this might be a bit of a challenge for thers not so much. But it could be fun

Kevin, I know you are injured...so you can only complete the swim portion ( or perhaps double or triple it!)

What do you all think??

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35

Subject: RE: Come and play with aquagirl and mav ! CLOSED

aquagirl - 2010-01-04 5:45 PM

FreddyBeachPete - 2010-01-04 12:10 PM

Hey mav - alright if I drop in from time to time? I notice you've got a Canuck in your group - should be a BT requirement that there is at least one per ...

Peter

Hey we have THREE Canucks here!! Myself, Kevin and Karen! We are taking over.....resistance is futile.....you WILL be assimilated!
You are most welcome to pop by!

I'd be happy to be assimilated - tons of family in Alberta. But could you just do something about the weather? Like, warm it up a bit???

Champion

8540

the colony texas

Subject: RE: Come and play with aquagirl and mav ! CLOSED

aquagirl - 2010-01-04 5:45 PM

FreddyBeachPete - 2010-01-04 12:10 PM

Hey mav - alright if I drop in from time to time? I notice you've got a Canuck in your group - should be a BT requirement that there is at least one per ...

Peter

Hey we have THREE Canucks here!! Myself, Kevin and Karen! We are taking over.....resistance is futile.....you WILL be assimilated!
You are most welcome to pop by!

just say NOOOOO !!!! to the metric system

I checked my shoes and they are carbon, still very stiff and in good shape,, I'm on of those goofs that never takes their shoes off the bike and just but my feet in as I'm pedeling, which is fun on the rollers,

after looking a bit more at the other shoe I think the cleat slipped a bit, well see,,,

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671

Not Quite DFL

Subject: RE: Come and play with aquagirl and mav ! CLOSED

Bopper - 2010-01-04 5:30 PM

crimefighter2 - 2010-01-04 5:10 PM Lunch hour workout for me today. I would like to do the challenge - but I know I can't get that much biking in, but I do intend to hit 50 miles running this month. I'm sidelined from swimming for a little while. Who we kidding, I can't swim anyway, I just fake it. I need longer lunches or I need to run faster. I signed up for a half-marathon that is taking place 5/1. I've never run more than 8 miles in my life. I think 7.75 is closer to it.

Good luck with the Half Mary... I'd love to do another one some day, but I'm not sure my body likes that idea. I've done two (one stand alone, one in a HIM)... the stand alone went well, the HIM was horrible.

^^ as Helen said... train steady and build SLOWLY. For your first I would suggest not setting any time goals, just run it to finish. See how your body reacts to it, then go from there... just my $0.02 worth.

I usually run 3 miles when I run. Sometimes I do a fast 2. If it's warm enough (it's been near zero the last several mornings) I can run outside around home and I did 5.something the last time I did that (right before or after Christmas, can't recall). I am hoping to 1)finish and 2)not be last. They made me pick a goal when I registered so I picked 2.0 hours. Beats me. I wish I had a little more time to run. It's always dark when I get home and then the zoo of family life hits.

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393

Richmond Hill, Ontario

Subject: RE: Come and play with aquagirl and mav ! CLOSED

aquagirl - 2010-01-04 6:45 PM

FreddyBeachPete - 2010-01-04 12:10 PM

Hey mav - alright if I drop in from time to time? I notice you've got a Canuck in your group - should be a BT requirement that there is at least one per ...

Peter

Hey we have THREE Canucks here!! Myself, Kevin and Karen! We are taking over.....resistance is futile.....you WILL be assimilated!
You are most welcome to pop by!

Canuck #4 here...

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4828

The Land of Ice and Snow

Subject: RE: Come and play with aquagirl and mav ! CLOSED

Nats - 2010-01-05 6:31 AM

aquagirl - 2010-01-04 6:45 PM

FreddyBeachPete - 2010-01-04 12:10 PM

Hey mav - alright if I drop in from time to time? I notice you've got a Canuck in your group - should be a BT requirement that there is at least one per ...

Peter

Hey we have THREE Canucks here!! Myself, Kevin and Karen! We are taking over.....resistance is futile.....you WILL be assimilated!
You are most welcome to pop by!

Canuck #4 here...

Oh thats right!! You too!! So that means this group is actually 25% Canuck. I like it!

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Pro

4828

The Land of Ice and Snow

Subject: RE: Come and play with aquagirl and mav ! CLOSED

Morning all.
Whats everybody got on tap for today?
I MUST get my azz to Masters tonight......no matter how much I don't wanna. Maybe a trainer ride this afternoon. I dunno.

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4828

The Land of Ice and Snow

Subject: RE: Come and play with aquagirl and mav ! CLOSED

crimefighter2 - 2010-01-04 11:23 PM

Bopper - 2010-01-04 5:30 PM

crimefighter2 - 2010-01-04 5:10 PM Lunch hour workout for me today. I would like to do the challenge - but I know I can't get that much biking in, but I do intend to hit 50 miles running this month. I'm sidelined from swimming for a little while. Who we kidding, I can't swim anyway, I just fake it. I need longer lunches or I need to run faster. I signed up for a half-marathon that is taking place 5/1. I've never run more than 8 miles in my life. I think 7.75 is closer to it.

Good luck with the Half Mary... I'd love to do another one some day, but I'm not sure my body likes that idea. I've done two (one stand alone, one in a HIM)... the stand alone went well, the HIM was horrible.

^^ as Helen said... train steady and build SLOWLY. For your first I would suggest not setting any time goals, just run it to finish. See how your body reacts to it, then go from there... just my $0.02 worth.

I usually run 3 miles when I run. Sometimes I do a fast 2. If it's warm enough (it's been near zero the last several mornings) I can run outside around home and I did 5.something the last time I did that (right before or after Christmas, can't recall). I am hoping to 1)finish and 2)not be last. They made me pick a goal when I registered so I picked 2.0 hours. Beats me. I wish I had a little more time to run. It's always dark when I get home and then the zoo of family life hits.

Duane are you going to follow a plan for the half? I know I am not a good example......but a plan will probably be a good idea.

Your training should have a mix of easy peasy runs (in fact MOST of your runs should be at this pace ) and some hills and speedwork thrown in there too. Also remember that your long run should be no more than 30% of your total for the week. In other words you have to have the volume built up to SUPPORT a long run........otherwise you can find yourself injured.

Some overuse types of injuries can be thwarted with a good stretching and foam rolling routine. Common problems people encounter when ramping up are ITBS , plantar fasciaitis (oh I cannot spell that but you know what i mean) and piriformis syndrome. Foam roller can be your best friend. The heavy duty "dense" ones last longer and do a way better job.

Keep us posted on your progress!!!

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4828

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Subject: RE: Come and play with aquagirl and mav ! CLOSED

Bopper - 2010-01-05 9:14 AM

crimefighter2 - 2010-01-04 11:23 PM

Bopper - 2010-01-04 5:30 PM

crimefighter2 - 2010-01-04 5:10 PM Lunch hour workout for me today. I would like to do the challenge - but I know I can't get that much biking in, but I do intend to hit 50 miles running this month. I'm sidelined from swimming for a little while. Who we kidding, I can't swim anyway, I just fake it. I need longer lunches or I need to run faster. I signed up for a half-marathon that is taking place 5/1. I've never run more than 8 miles in my life. I think 7.75 is closer to it.

Good luck with the Half Mary... I'd love to do another one some day, but I'm not sure my body likes that idea. I've done two (one stand alone, one in a HIM)... the stand alone went well, the HIM was horrible.

^^ as Helen said... train steady and build SLOWLY. For your first I would suggest not setting any time goals, just run it to finish. See how your body reacts to it, then go from there... just my $0.02 worth.

I usually run 3 miles when I run. Sometimes I do a fast 2. If it's warm enough (it's been near zero the last several mornings) I can run outside around home and I did 5.something the last time I did that (right before or after Christmas, can't recall). I am hoping to 1)finish and 2)not be last. They made me pick a goal when I registered so I picked 2.0 hours. Beats me. I wish I had a little more time to run. It's always dark when I get home and then the zoo of family life hits.

I have heard of people doing nothing but short runs in training for full marathon's. It's all about total volume and not long distances.

If you have the time, I recommend you run in the morning before work... or at lunch. Even short 1/2 hr runs are valuable in getting in the volume needed to run a 1/2 mary. Adding some speed work or hill repeats during the week for some higher intensity is good too. However, NEVER build more then 10%/week... building for 2 weeks, backing off the third week (25-30% less then the week before all recovery runs), the 4th week back to the volume of 2 weeks prior, then build 2 weeks and repeat. This formula works for 90% of all runners and is the best way to increase your distance.

If you're working on building distance, then forget about running faster. Focus on one thing only... and distance before time always. (or else pay the consequences in injury... speaking from experience)

You have five months to increase your volume... and that's plenty of time. When I did my 1/2 mary I was in the same position as you are now.. running consistently 3-5 miles. I built up from there and I was able to do it. Finished the race strongly and just under 2 hours (my goal time was 2:15)... so it's possible. I was also cross training - cycling and swimming - during that time. This helps to build the aerobic system with out taxing the body by strictly running.

Good luck Duane... and enjoy the journey.

Hmmm.......I think its important to get the long runs in there. I have to disagree with you here Kevin. But I am smiling sweetly and batting my eyelashes as I do so!!
There is nothing that can psychologically prepare you for a long run better than than a long run! Its just a different animal. You have to get used to the feeling of being on your feet for that length of time plain and simple. Its totally ok to run them SLOW....in fact its recommended that you do so. The theory is that your body will register time spent running rather than the distance. So a super slow say 1 hour and 45 min run in training may not actually cover the distance it would during a race but your body does not know that. I am quoting the wisdom of John Stanton. He is (for my American friends ) the founder of the Running Room and author of several books on running.
Now that is not to say that you could not DO a half or full mary without having trained up your long run.....but I suspect that perhaps it would be more painful on race day.
When I was training for my HIM I was VERY conscious of the fact that I HAD to get used to the feeling of running long. I wanted it to be second nature. I had already done a couple of half marys before this but even so I ran a long run of 2 hours many times before my half iron.

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Uxbridge

Subject: RE: Come and play with aquagirl and mav ! CLOSED

Good Morning all! Thanks for all the inspires. My back is horrible. I am not sure what I did, but it requires alot of drugs. My trip to Florida is cancelled as I cannot sit for any length of time. Ice, Motrin, Valium and Percocet for now til I get it figured out. I HATE taking drugs but its the only way I can move. I broke my jaw in a cycling accident this summer and it didnt hurt this bad...so I suspect I have a disc issue. I am seeing a MD this afternnon and hopefully will have some imaging that can tell the story.

Freddy Beach Pete and I have been in the same mentor group for 2 years! I have an affinity for Canucks!!!!Isnt BT a great place???

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Uxbridge

Subject: RE: Come and play with aquagirl and mav ! CLOSED

Excuse my spelling...its the drugs!

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4828

The Land of Ice and Snow

Subject: RE: Come and play with aquagirl and mav ! CLOSED

Bopper - 2010-01-05 9:19 AM

aquagirl - 2010-01-05 8:59 AM Morning all.
Whats everybody got on tap for today?
I MUST get my azz to Masters tonight......no matter how much I don't wanna. Maybe a trainer ride this afternoon. I dunno.

Morning Helen...

I will probably due some easy stretching yoga tonight, then I'll hit the chlorine puddle for a bit tonight too. My achilles is giving me H-E-Double Hockey sticks today for that spin yesterday. I'm hoping some cold therapy and yoga will calm it down... other wise, I'm s-o-l for another couple months.

No no NO Kevin!!! Really?? D*mn...I am sorry......buddy why do they not do an MRI on you?? You have been super patient. But its been so long. D*mn.

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Subject: RE: Come and play with aquagirl and mav ! CLOSED

mav - 2010-01-05 9:36 AM Excuse my spelling...its the drugs!

Itz Ok tu spel rong wen yu r hy on druggs!!!!

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Uxbridge

Subject: RE: Come and play with aquagirl and mav ! CLOSED

I just read the last 2 posts about running long. I personally dont think I could do a half without doing long runs. Mentally I would always wonder if I could do the distance, and that is NOT a question I would want to be answered on race day. Helen refers to me as the Queen of overperparedness. I follow a plan and I do the long runs. I run VERY slowly. I agree that getting the time in is more important than the distance. That being said I did several runs of 15miles before I completed my first half mary. I am currently training for a 1/2 in Feb and Boston in April ( my back willing) and I have been following a plan which calls for certain time running NOT distance. But the last 2 months I have had close to 100 miles each month. Hope this rambling helps

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Expert

713

WV

Subject: RE: Come and play with aquagirl and mav ! CLOSED

Morning to everyone.

The plan/goal for the day has been the current theme....water time. I will also hit the streets for a run.

Expert

713

WV

Subject: RE: Come and play with aquagirl and mav ! CLOSED

Bopper - 2010-01-05 7:19 AM

Morning Helen...

I will probably due some easy stretching yoga tonight, then I'll hit the chlorine puddle for a bit tonight too. My achilles is giving me H-E-Double Hockey sticks today for that spin yesterday. I'm hoping some cold therapy and yoga will calm it down... other wise, I'm s-o-l for another couple months.

Sorry to hear that the achilles has flared up. I agree with Helen. Why no MRI?

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553

New Brunswick, Canada

Subject: RE: Come and play with aquagirl and mav ! CLOSED

My goodness a chatty group - several pages of new posts since I visited yesterday. Mav - sorry to read about the back problem. Healing vibes coming at you from the north.

My $0.02 worth on HalfM training - I agree that a training plan that includes both shorter distances and LSD's is the way to go. Can it be done otherwise - sure. Is it optimal - no.

Aquagirl - where in the Land of Ice and Snow is home?

Sticka

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8540

the colony texas

Subject: RE: Come and play with aquagirl and mav ! CLOSED

Usually the people doing IM's don't do the long runs for the marathon part due to training load that is already in place and to be recovered for the next workout. ALso for injury protection.

Exp.. most of the marathon plans out there have long runs up to 20 miles a few times, The plans I"ve used even had a couple 20's and a 22 miler. From my IM my long run was 16, and that was since I was running with someone who was training for something different and I was going more off time than mileage

while I"m sure that some people do it, I don't think I've ever seen a full plan that doesn't include long runs by the marathon guru's.

of course you have to figure out what is long and short first

for some people 6 miles is a short run, for others it's the longest they have ever ran before
an easy 90 min for one person can be 8 miles for others it's 12 miles.

for a stand alone half I'd most likely be up in the 12 mile range, but I think every half I"ve done was while I was training for a full so I was running more than that anyway. I think it's hal hidgon plans that a good friend of mine uses for her halfs the long run increases a mile every week for three weeks then has an easy week. exp 6,7,8, then 6 again, 8,9,10 with a couple runs around 40-50 min during the week and a couple 20-30 min ones.

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