Hashers and Mashers - Closed (Page 22)

DaDooRunRun - 2013-03-29 11:31 AM

I will pose this question to CH, who has a lot of experience in this area and get his advice for you.  That said, one thing that made a HUGE difference in my speed was strength training.  About 4-5 years ago, I started doing Pilates 1x per week and a strength training class called Body Pump 1x per week.  I was very dedicated with that, in addition to my training runs for at least a year.  Within that year, I took 20+ minutes off my HM time.  At that time I was only running...hadn't started this crazy multi sport journey yet.  But, I'm here to tell you, getting stronger, especially in my core, really made a difference in my run speeds.  A BIG difference.  I'll let you know what CH says.

Jax

Ybeal - 2013-03-29 10:33 AM

Hmmm....okay, maybe I should re-visit the zones, I've never trained that way because my heart rate has always seemed high when exercising (esp. when running). Some of my training has heart rate displayed, like if you look at March 8, my 10 mile training run, the max heartrate showing is basically what my heart rate goes to when running, between 160-170bpm.

Do you have a link I could refer to for figuring out what zone 2 is for me?

 

TIA running guru

cadnams - 2013-03-30 2:27 AMSame apology from me too, I've been off the airwaves lately as well. But I'm back from overseas, and so is my wife, so I am back into training. Or I was... First run back and I was ringing my physio, one leg in significant pain in about three/four places, and after all of 15 minutes. Enough to male me stop ,y run. A bit of a mystery, but physio suspects it is a combination of tight glutes and new shoes. Anyway, he did some work on me and I appear to be on track again. Two runs since and no pain (in my old shoes though).To the experienced runners in the group. I have decided I want to try changing my running technique. I have a heel strike and I want to develop a mid/forefoot strike. I have always been a terrible runner and I am keen to be better. I have done a couple of shortish runs with shorter strides etc trying to get the forefoot strike without pointing my toes. I can do it, and it does become reasonably natural after a while, but my calves are about to explode (I expected this). Does anyone have any tips about how I should go about making this change...? Also, is it too late to start given my first HM is in late July?Thanks all.

ransick - 2013-03-29 4:59 PMHere you go. Fair warning, LT tests are tough. http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=... once you figure out your LT you plug it into the hr calculator (click on hr zones on the right of your training log.

Ybeal - 2013-03-30 7:22 AM
This might be a stupid question, but I'm not sure I can run 20 min straight, full out, is it still worth trying? Or do I.need more fitness first?

TomsTri-ing - 2013-03-29 6:17 PM

Hi gang,

Sorry I've been AWOL.  This new job is keeping very busy.  I will try to read all these pages this weekend. Alas, I will not be running my first HM.  I will be in New Orleans on a business trip.

Hope everyone is healthy.

Tom

cadnams - 2013-03-30 1:27 AM


Same apology from me too, I've been off the airwaves lately as well. But I'm back from overseas, and so is my wife, so I am back into training. Or I was... First run back and I was ringing my physio, one leg in significant pain in about three/four places, and after all of 15 minutes. Enough to male me stop ,y run. A bit of a mystery, but physio suspects it is a combination of tight glutes and new shoes. Anyway, he did some work on me and I appear to be on track again. Two runs since and no pain (in my old shoes though).

To the experienced runners in the group. I have decided I want to try changing my running technique. I have a heel strike and I want to develop a mid/forefoot strike. I have always been a terrible runner and I am keen to be better. I have done a couple of shortish runs with shorter strides etc trying to get the forefoot strike without pointing my toes. I can do it, and it does become reasonably natural after a while, but my calves are about to explode (I expected this). Does anyone have any tips about how I should go about making this change...? Also, is it too late to start given my first HM is in late July?

Thanks all.

Meljoypip - 2013-04-02 9:15 PM

Totally disappointed.

I was suppose to do my first 'brick' today, the first workout of my 'official sprint tri plan'

I went to bed early Sunday night - to be super ready for my first 'official' week of training. My son woke me up about 11:30 pm so sick with a stomach virus I though it was food poisoning for a while. Needless to say I was up all night. So I made Monday my rest day, I went into work early today so I could get off at 4pm for my 'first official brick' , did I mention today was the most beautiful day in months, about 77 with just the right breeze- it was going to be so awesome!

About noon I noticed my ankle was swollen, like edema, like when I was 9 mos+ pregnant. Not both ankles, just one. I was not retaining water anywhere else even my rings were loose. I had not run since Friday of last week, I biked Saturday and took Sunday and Monday off- no pain so I don't think it is an injury.

I started to Google and apparently according to LiveStrong & WebMD it is a much bigger deal to have one swollen ankle than two. Two is retaining water. One can be anything from Kidney cancer to liver issues to a blood clot   

I'm thinking it maybe because I have not done very well stretching after my last few workouts???SO I scratched the bike/run and did a stretch/flexibility WO instead.

Tomorrow is my first swim WO!! Bright and EARLY. I will go do that and if the ankle is still huge will try to get in at Dr's tomorrow.  I do not have time for this!!

Meljoypip - 2013-04-02 6:15 PM

Totally disappointed.

I was suppose to do my first 'brick' today, the first workout of my 'official sprint tri plan'

I went to bed early Sunday night - to be super ready for my first 'official' week of training. My son woke me up about 11:30 pm so sick with a stomach virus I though it was food poisoning for a while. Needless to say I was up all night. So I made Monday my rest day, I went into work early today so I could get off at 4pm for my 'first official brick' , did I mention today was the most beautiful day in months, about 77 with just the right breeze- it was going to be so awesome!

About noon I noticed my ankle was swollen, like edema, like when I was 9 mos+ pregnant. Not both ankles, just one. I was not retaining water anywhere else even my rings were loose. I had not run since Friday of last week, I biked Saturday and took Sunday and Monday off- no pain so I don't think it is an injury.

I started to Google and apparently according to LiveStrong & WebMD it is a much bigger deal to have one swollen ankle than two. Two is retaining water. One can be anything from Kidney cancer to liver issues to a blood clot   

I'm thinking it maybe because I have not done very well stretching after my last few workouts???SO I scratched the bike/run and did a stretch/flexibility WO instead.

Tomorrow is my first swim WO!! Bright and EARLY. I will go do that and if the ankle is still huge will try to get in at Dr's tomorrow.  I do not have time for this!!

DaDooRunRun - 2013-04-02 6:44 PM

Spring Break in Gulf Shores!  Beautiful day today and glad I started it with a GREAT brick.  15 mile bike at just at 15mph and then a 30 minute run with a 9:15 pace.  Felt great.  Looking forward to my race in less than 2 weeks!  I've been hitting it hard since Jan. 1, so I'm curious to see how my time at this event improves from last year to this year!

Sorry I've been a bit off the grid.  I'm going to keep up with my workouts while I'm here, but not sure how much time I'll have for checking in.  Yvonne...CH is going to look at your training logs and give you his thoughts on improving your time.  Melody...keep an eye on that ankle.  Bill...how did the ophtamologist appointment go?  Joe...almost race time...keep up the good work!  Chrispy...welcome back!  Tom...keep working hard when you can fit it in with the new job!  Everyone else...keep working your plans!!

Jax

jmholzman - 2013-04-03 1:46 PM

Not to look too far ahead, but I need to start thinking about my plan for after this 4/14 Oly with regards to increasing my mileage and starting to train for the 8/11 70.3.  There's only 17 weeks between the races, it seems like most training plans are 20 weeks.  I feel like I've got a pretty solid base to begin with.  Is it just a matter of getting to a point where I'm doubling what I'm doing now?  I mean I basically already feel comfortable with the swim portion, what with the masters workouts.  So I guess my plan is to increase my mileage gradually on the bike and run and get to a point where I'm at the mileage I need and can basically do the same higher intensity workouts I'm doing now just at double mileage.  Is this right? 

What is the best way to increase my run mileage?  Right now I'm running three days a week, with Tuesday being race pace day (generally 3-4 miles), Thursday being interval sprint/hill day (generally 2-3 miles), and Saturday being long run day (generally 8 miles).  That has me at only 13-15 miles/week (jeez is that it??).  I feel like I could add a day of running if necessary; running is the easiest thing for me to fit into my schedule.  So do I scale back the high intensity aspect of the miles I'm doing and just add on a mile or two to my weekly total every week till I'm at the mileage I need then resume the high intensity work?  If so, where do I add the miles?  Or do I keep the high intensity aspect of it to some degree while I build the miles? 

The bike seems more common sense, I feel comfortable with upping my mileage on that and working hard at it at the same time, I don't see myself getting injured training on the bike.  Not that I'll overdo it or anything, but my bike training hasn't been as structured as my running anyways.  As long as I fit in a longer ride, and at least one hill day per week, and then as many more rides as I can fit in, I'm comfortable.  Just going to do what I was doing but work to increase the time I spend on the bike.

I'm going to take a closer look at some of the training programs out there.

ransick - 2013-04-04 12:06 PM

A 70.3 is a different beast in that you'll need to add nutrition to the equation. You can do an Olympic with few calories but with a 70.3 there is no way to finish unless you learn to take calories in on the bike. It's not as easy as it sounds.

ransick - 2013-04-05 7:06 AM



I put the training plan I use for 70.3's online here https://docs.google.com/spreadsheet/lv?key=0Ar5EpJvYM2b1dEs0VjFhZlR3...

Let me know if you have trouble accessing it.

You may need to give up some intensity for more volume. You'll want to do several rides over 40 miles and a few two hour runs. A 70.3 is a different beast in that you'll need to add nutrition to the equation. You can do an Olympic with few calories but with a 70.3 there is no way to finish unless you learn to take calories in on the bike. It's not as easy as it sounds.

ransick - 2013-04-05 7:06 AM

You may need to give up some intensity for more volume. You'll want to do several rides over 40 miles and a few two hour runs. A 70.3 is a different beast in that you'll need to add nutrition to the equation. You can do an Olympic with few calories but with a 70.3 there is no way to finish unless you learn to take calories in on the bike. It's not as easy as it sounds.

cadnams - 2013-04-05 9:24 AM If you assme you are deep into your training program, how long should your regular long training runs be when preparing for an HIM? Much longer than the race distance of 20km...?

jmholzman - 2013-04-05 11:42 AM

I don't think the regular long run would be more than a HM.  The longest run in Mike's plan is 2:00, which for me if I'm going Z2 or even low Z3 is not a full HM (who knows, maybe it will be by then).  My intention was/is to end up doing 2-3 15-16 milers.  But >HM would be the exception, not the rule, I would think.