SWBKRUN- Miles and Miles ahead!!!! CLOSED (Page 22)

I'm totally on board with the laser eye surgery. I had my eyes done about 3 years ago and its great. Sure was painful though as I had to have PKR (?) done though. I actually had to have my left eye done twice as it regressed. Still need glasses to read but no big deal. I just bought a pair of the drug store ones and they work fine.

I wouldn't worry about doing an OWS for your first tri. I have never done a pool swim tri before. If you are uncomfortable start towards the back of the pack or to one side. I like to get into the thick of it and make people pass me now.  That doesn't mean a lot of people pass me though. My age group is always the last wave  to start. When I dis my HIM last Sept the pros were out of the water and onto their bikes before I even started swimming.

I'm still trying to get back into training. I was going to go for a run today but once again had a massive headache by the time I got home. I'll try again tomorrow even if its just a short run.

OMG...I am sooo sick of eating the last two days have been disgusting.

I'm in for Lonestar too.  Either as a volunteer or the sprint or more than likely both.  Worked my tail off for Keith last year and just got an email asking me to help again.  Not sure I can put as much energy into it as I did last time and still race.  I usually feel worse after a day of volunteering than I do after racing.  Need to decide soon.  Believe it or not it's a tough call.  I love putting events on and one of my hobbies is putting on kids tris.  Either way I'll be there.

Question for you.  It has been such a long time since I've really "trained" and I'm really in pathetic shape at the moment.  How long should I wait before doing VO2 testing?  And then once I do it how long should I wait to do it again?

SSMinnow - 2009-12-17 7:52 PM

Tobey91 - 2009-12-17 5:53 PM

kt65 - 2009-12-17 5:54 PM

Tobey91 - 2009-12-17 2:45 PM

So I have a new topic on which I would appreciate the group's thoughts:

I think one of my biggest problems (apart, of course, from he fact that I cannot swim, bike or run well) is turning the corner from my body consuming its glycogen stores to consuming fat on a very long run.  I can't seem to get over that.  I usually have trouble past a half marathon distance, and at that point start dropping to oscilating between walking and running. But once I do, the running is exceptionally difficult.

I think a big piece of it is psychological rather than psyiological.  I do not want to use this as a general therapy session (goodness knows that my therapy bills already rival the GNP of several small nations), but has anyone else had this issue?  Any advice to get me over that hurdle would be welcome.

Thanks.

-William

William, when you say, after 13 miles, "start dropping to oscillating betw walk and run" is it because you start to fatigue?  Are you taking in any calories on the prior miles, and water?  Do you eat before a long run?

I ask, because I had been notorious for not really eating before long runs, haphazard gu at the six mile point, etc.  Once I started making it a point to eat at least 90 min before a long run (for me two pieces of peanut butter toast and banana) and drink some water with that.  Gu or half banana 15 min before run with a gulp of water.  On the run itself, water every 15 minutes ( just a gulp or so) and Gu at 45 or 60 min then half gu every 30 minutes after that.  Less fatigue, keeps glycogen levels up and less likely to bonk.  Try it!  No charge for the "therapy" 

Kim:  Calories may be part of it, but certainly not all of it.  I think I am a little haphazard as well.  When I go for my very long runs, I carry a camelbak with several Gatorades in it, and I sip that every 10 or 15 minutes or whenever I am thirsty.  On a 13 mile run, I usually consume 3 20oz bottles of Gatorade.  I can't stand the taste of Gu, or the feeling in my mouth, so I have been bringing along those Jelly beans, which are fantastic.  But, nevertheless, trust me when I say that my body has PLENTY of fat from which to draw.  I would like to figure out how to get around that corner.   Thanks

Hey William

Lots going on in the note above, but I highlighted the points that seem most relevant to me:

1. Lets talk :"I want to learn to burn fat stores on long runs" and "I have plenty of fat...":  It might suprise you that even an athlete with 5% Bodyfat has enough fat to go a very long way in an endurance event.  The key is making sure you have glyocgen left in your body to work with the fat....burning fat as fuel by itself WILL NOT WORK WELL! You always want a little glycogen to get the fat stores fully accessed.  If you run out of glyogen that is when you starting feeling lethargic and it makes it difficult to run.  You may think it is psychological, but it is also a physical response. 

What Kim writes above is a good strategy so is taking in carbohydrates at a perscribed rate to ensure you are never fully depleted. I can give you some literature on calculating this if you would find it helpful.  It took me 6 marathons before I finally figured what worked for me.  Now I feel like I am bullet proof for marathons (still learning for tris).

It is also important to consider your HR during these long training runs/races.  The higher your HR, the more glycogen you burn relative to fat.  Running a 5K at above your LT will definitely be taking glycogen not fat for fuel.   Your goal as a long distance athlete is to maintan a HR that allows you to access both.  As you become more attuned to your body's caloric requirements you can play with less nutrition on your long runs to encourage greater fat burning capability.  After my first couple of years of running, I incorporated the concept into some of my long runs.  It is hard on the body, takes you longer to recover, but I believe it had some benefit for me.  Since transitioning to triathlon I have stopped doing it.  It is a controversial concept.  Some coaches love it, others hate it. Mine is not supportive.

2.  Pacing: You do not mention anything about your strategy during the runs/races when you are having these issues.  Do you feel you start out too fast and then are reduced to walking because you have gone over your training paces? what is going on with your HR during these times?  It is my experience you cannot run a race at a pace/HR you have not trained for...not saying this is your issue, more asking about your protocol. 

3. Physcology plays a huge role in endurance sports.  Half of my success in qualifying for Boston three times was mental conditioning.  Your brain has to have tactics to draw upon when the going gets tough, otherwise that little voice wreaks havoc on your performance.  I recommend the book Running Within to any athlete who is questioning themselves and breaking down due to things other than physical training.

Finally, all questions are important so never feel like you are turning the MG into something it isn't.  Someone else in our group asked a simliar question last time around and someone else was probably wondering about the same thing....that is the beauty of the dynamic of the group.

Suzy

Suzy:  Thanks.  I really appreciate the time and thought that went into your lengthy response.  It is lengthy and thoughtful answers like that that make a group like this so valuable.  And, yes, I would love the literature on determining appropriate caloric intake.  I feel like I try to make sure I am taking in calories because I know I need to, but I have not come up with any structured/scientific way of making sure I am getting the right amount of calories and at the right time (i.e. consume them sufficiently early enough that they are processed by my system by the time I need them). 

As for pacing, a year ago, I was running steady 10 minute miles.  Over the past year, I have dropped that to 8:30-8:45 miles, including for the half-marathon I did in November.  I tend to go out a little fast for the first mile (don't we all?) and then settle into my pace.  And I am usually pretty close to a steady state pace.   

And taming "that little voice" as you put it is definitely something that I am working on.  Some of the greatest joy I get out of a really hard workout is the knowledge afterward that I prevailed over that little voice.  But, to be honest, I am not always as successful in doing so as I would like to be.  Heading over to Amazon to check out Running Within.   

Thanks again for the help and I am looking forward to the literature. 

-William

To bad Rueb. MIght have made the opertaion float on by.   But you would have been very hungry. Atleast that's what I read in a book.

Now I know why you only drank coke the night we went out for supper.   Next time I'll get Doug to get a a couple of drinks right away.

Just ask you buddies at work. I'm sure someone would be willing to help you train for that one.  Volunteers to Kick JH in the family jewels?  It's really not that bad at all. Just be prepared with lotsof cold ice packs or frozen peas.

Happychick - 2009-12-18 12:43 AM

trying1 - 2009-12-17 3:00 PM

I'm originally from Cleveland as well. My son has all the Cleveland gear too.. I'm still a die-hard Cleveland sports fan (unfortunately) and always have my heart ripped out. My wife thinks Cleveland sports is forever doomed..

Yeah, you and me both!  It's sad 'cuz they have such a die hard fan following.  My hubby is the same way.  He made sure to tell everyone that it was ME who picked Sam's outfit...personally I think he's a closet fan though!
So, where are you from exactly?  I grew up and still have family in the Painesville area but claim Cleveland since no one else knows where Painesville is!

You talk about die hard fans. I've been a Raider fan about 30 years. It's kinda like cheering for the Maple Leafs up here. Every once in a while they win one they weren't supposed to and keep you coming back.

hey steve reno8  looks like you and I head up the group in the most life experience catagory. I'm into my 3rd year of triathling also.

ok that's my posts for the day. Everyone have a great weekend.

If you ever needed inspiration...here it is.  It truly is mind over matter.

http://www.triathlete.com/photo.php?s=12&bib=&p=46007