Gray Guy/Girls Tri--Masters Sprint/Olympic Mentor Group CLOSED (Page 23)

I am sure glad you are not in California!  You are an inspiration.  I recall you saying you have only been doing tri's for a couple years and you are regularly winning your age group.

Good job!

Yeah, after this past weekend, I know that feeling!  I'm planning to run so much that I am almost afraid I will forget how to swim and ride a bike! 

Back in the 70's and 80's when I was training at the height of my swimming career, we didn't have heart rate monitors.  That was still several years away.  HR monitors that worked underwater were still decades away.  We did however, use heart rate a little bit in our training.  Back then, we trained by the "No Pain, No Gain" motto.  Simply stated, if you finished the workout and you were not in agony, you did not have a good workout.  We used heart rate at the end of a set and then 2 minutes later to determine LT and recovery rate.  Of course, until you get to the longer distances, swimming is largely an anaerobic sport so while it is now know we could have trained smarter, we probably weren't doing ourselves any major harm.

Now days, it is generally understood that to be successful in an endurance event like a triathlon, you need to become an aerobic machine.  To accomplish that, to actually develop our aerobic/fat burning system, we need to train at much lower heart rates for the majority of our training.

That likely can create challenges on race day.  First, it is a race so the adrenalin is going to be pumping.  Then there are the other contestants and all the things that brings; dodging around them, getting kicked, hit, slowed down, etc. by them, the negative impact on your pacing that being near so many other people may cause.

If you are not doing regular high intensity, maximal efforts in your workouts (aka speed work) you will not be used to a red lined heart rate.  Back in the day, it was all I could do to get my HR up to 140 in training; that was after maximum effort over seemingly endless intervals.  But on race day, after just one 100 meter event, my HR would be over 180.  That was VERY uncomfortable!  On race day, by definition, you are making a maximal effort over the course of whatever event you are competing in.  Your heart rate is likely going to be well above the zone 2 aerobic training we regularly do in the pursuit of triathlon competition.  Above LT, you will be exercising anaerobically, using carbohydrate for fuel, and creating massive amounts of lactic acid, which will force you to slow down soon enough.  If your HR gets to the red line (your lactate threshold) your only real option is to slow down before your body forces it.  Stopping for a few seconds, by itself, is not going to significantly reduce your HR.  On the other hand, slowing down will decrease heart rate and will flush lactate out of your bloodstream - both of which will allow you to continue on. (Never mind the refueling requirements of extended zone 3 and 4 exercise.  That is a discussion for another time and another day.)

As Dave Scott so eloquently said, and Steve so accurately quoted, "good training is about teaching the body to endure discomfort and good racing is continuing to perform while in even greater discomfort."  I will take that a step further.  Your tempo runs are the days when you are training your body to handle the higher zone 3 and 4 heart rates.  Those are the days that will serve you very well as your approach the very dark place known as 'Lactate Threshold' on race day.

I don’t recall ever competing in a race in which I wasn’t in pain at the end.  I am here to say however, that when you stand on the podium, you aren’t thinking about the little bit of discomfort.

“Today I will do what others won’t, so tomorrow I can do what others can’t.”  Unknown author.

I was looking at pictures of me running at the 5K last weekend and made a startling discovery.  My right foot turns out nearly 45 degrees most of the time.  I had no idea I was doing that until I saw the photos.  Looking at a string of pics it looks like I should be limping, which I am not, but it clearly creates an uneven gait.  I will include a couple pictures at the end of this post.

Before I go further, for clarification, I was at the doctor about two weeks ago to follow-up the DVT in my right leg (hence the compression stocking on my right leg).  The doctor has no problem with me working out, triathlons, etc.  Unfortunately, my Kaiser plan does not pay for custom orthotics so that is not really an option.

So, a couple quick questions:

1)  I have a serious over-pronation problem.  Currently I am using Saucony Grid Fiya Neutral shoes with orthotic inserts.  Been thinking for some time about stepping up to Brooks Beast to deal with the over-pronation.  Could the over-pronating be contributing to this problem?

2) This morning, I really focused on keeping my feet pointed in the right direction and was largely successful.  I discovered a couple things, a) this is going to be a hard bad habit to break, b) having my feet in the proper orientation led to much quicker fatigue, and c) as I fatigued it became increasingly difficult to keep my foot straight.

3) Are there any drills that might help with this?

(The pictures are copies of proofs from the race web site.  The first one is as I was running across the finish line, the second one is walking on the course).

Any comments will be appreciated.

(rt_foot.jpg)

This morning my wife and I went out with a video camera.  (The things our loving spouses do for us!  We really should all take a moment and thank our other halves for all the things they do that help make our triathlon dreams a reality).  I did 8 laps on a 400 yard track; 1 WU, 6 x 200 run, 200 walk, 1 CD.  Had my wife video tape every step.  After I got done, did a couple more laps with my very patient wife in tow and taped with and without the orthotic inserts.

Here are my observations and thoughts:

1) I believe the right foot turned out syndrome is a direct result of the extreme over-pronation of my right foot.

2) I can keep both feet straight if I completely focus on that and only that.

3) When my right foot is straight, my arch completely collapses and my foot/ankle turns inward to an extreme angle (even with the orthotics).

4) When my right foot is splayed out, my arch is not near as collapsed and the over-pronation is not near as pronounced.

5)  The faster I run, the less likely it is that my right foot will splay outward - even without focusing on keeping it straight (I appear to have more of a forefoot strike at faster paces and more of a heal strike at slower paces).

6)  Keeping my foot straight increases fatigue in my right leg.

7)  As my fatigue increases, it is increasingly difficult to keep my foot straight (unless running at faster pace).

8)  Without the orthotic inserts, it is almost as if I am walking/running on the end of my shin bones my foot turns in so badly (ok, an exaggeration but you get the idea).

I am not a physician, nor do I claim to have extensive medical knowledge.  However, I was a paramedic several years ago and I have a BS in Biology with a minor in physiology.  It seems to me that when I gained all the weight a few years ago I cause the collapsed arches.  That lead to the over-pronation.  As the over-pronation became worse, my body compensated by slowing beginning to splay my right foot out.  Today's video seems to support this because the over-pronation is much less severe if my foot is turned outward.

This morning as I ran, there was no pain associated with my right foot straight or splayed out.  The only difference was in the amount of fatigue.  It did seem more efficient to run with my foot straight when I was able to keep it straight (it was faster with less RPE and was objectively faster on GPS pace analysis).

After I got home, I spent a couple hours going over the video, matching up time and pace with video, etc.  I am planning to try and get in to see a podiatrist or whatever other specialist the doc may suggest but I think it comes down to a couple simple things.

1)  Get a pair of good stability shoes (Brooks Beast or equivalent)

2)  Focus on improved form

3)  Focus on strengthening my leg muscles

Any thought from you running experts will be greatly appreciated!

Hey Steve,

Thank you for the comments.  I had not thought of a PT clinic.  There are nearly a dozen medical schools within 100 miles of my house.  There are Sports Medicine Departments at all the teaching hospitals associated with each of the medical schools and they all work with local amateur, high school and collegiate athletes at reduced or no fee.  It provides a great learning opportunity for the new physicians in training and the overall care is pretty good because it is under the direction of some really big name doctors.  Gonna see if maybe there is an opportunity there to get in for a consult.  Seeing as how I am not in any kind of pain, I don't know that insurance is going to be an option.

I will post updates as warranted.

I have absolutely no pain.  So I suppose that is a good thing.  I don't have any video/pics of me running (since I have never been a runner) but I went back and looked at old photographs and video to see if the right foot turn out was evident when walking or hiking because it certainly is there now if I don't consciously correct it.  It was there a year ago last May walking on vacation.  Three years ago at Disneyland it was there, although very little, and that was towards the end of nearly 10 hours at the park.  Five years ago there was no evidence of my foot turning out at all near the end of a timed 8-mile physical fitness hike with a 40-pound pack for the search and rescue team I was on.  The appearance of the foot turn out happens to coincide with my ridiculous 80 pound weight gain.  So, we will see what we will see.

Don't know if anyone saw this, Trek released pictures of their new Speed Concept 9 Series bike yesterday.

A little bike porn to get the drool flowing before the weekend!

You know you are a triathlete when you spend more on your bike then on your last car.

(sc9.jpg)

Yeah, I agree.  I think that was Trek/Radio Shack's TDF color this year?  It is available in a really cool black/titanium.  For what they are asking for the bike, it should change colors with your pace!

Hey Steve -

I assume the Felt picture is your bike?  Nice ride!  Those look like 80 or 90 mm wheels?  Do you have problems with that deep of an aero wheel in crosswind?  Ever run a disc on the back?

Steve -

That is too cool.  I am an IT Consultant for crying out loud but every time I try to get a good online deal, it blows up in my face.  Been just outright ripped off twice.  Then there was the time the product came, broken into several small sized pieces.  The seller said I broke it.  Another time it took 8 weeks for shipping.  By the time it came I had purchased another one at a local store.  Yeah, given that, I think I am done with online purchases!

I first saw the Trek pic on Facebook yesterday.  I shared it and put something about this bike is out of Santa's budget.  My wife responded and said, "you're gonna have to be a REALLY, REALLY good boy if you want THAT for Christmas."  I told her last night I have no intention of getting a SC9.  HOWEVER, the SC7 Series is like $3-6K less and the only meaningful difference is the front brakes are not integrated on the SC7.  I am scheduled for a Retul bike fit in a couple weeks.  I am comfortable on my Trek Madone and my understanding is if you fit the Madone you will fit the SC bikes.  But I am not spending that kind of money until I KNOW.  The cool thing about a Retul fit is they will match my fit to the available bike frames on the market and recommend the bike or bikes that will be a perfect match.  I haven't fully decided on a TT bike this year.  Don't think it would really help at the Sprint and OLY distances.  Not planning HIM or IM until next year.  In the meantime, been investigating other items; like wheels and powermeters.  Thanks for your thoughts on the 80mm deep wheels.  I think I am leaning towards FLO wheels.  I like the price and I like that they are closer to the end user. 

Do you use a power-meter on your roadie and/or TT bike?  If so, which one?  I am debating the different options.  I kind of have this theory, I don't buy into the LBS hype on any given product - given that they have an agenda to sell you what they stock.  I look to the pros, what are they using?  That is the good stuff.  And I talk to people I respect to hear their thoughts on which of the good stuff is the best stuff.  I think I prefer SRM but put one on a couple bikes and you are into 'mortgage your house' pricing.  Building up a couple wheels with a powertap is probably the economical approach.  Geez, back in the day, you went to the Schwinn store, plunked down your pennies, road away on a new bike, and you were set.

I think I need to start laundering money to keep peace in the house!

Have a good weekend everybody!