Experior and Slornow's Winter Mentor Group-CLOSED (Page 25)

Michael - great post on HR.  It very much lines up with my own observations.  The only one I would add is that time of day can make quite a staggering difference.  Early morning = higher HR, later evening = lower HR.  This is a purely personal observation as I know others don't see this, but it's one thing to be aware of when comparing morning and evening workouts.

Oh, and I also still train with my HR in conjunction with my PM, and will race with it at HIM distance, but not shorter anymore.  It can still act as a secondary governor to the PM, and tells you things the PM can't.

As for gear - my signature recommends Sugoi, and I love their stuff (although I think I just got dropped from the 2012 sponsorship group ).

Neil-good news on the calf. Stinks about the Kinvara's though.  I have been running in the Saucony Mirage which is a lightweight shoe with a bit more structure/support than the Kinvara.

Brian-Compression wear. I have some Zensah calf sleeves that I wore a good bit when my calf was flaring up.  Not sure how much they actually help but I do feel that I have more support when using them.  Couldn't hurt and if I were running a long race HM/Marathon I might consider wearing.  I also have a set of Skins Compression recovery tights.  I think they help some after a tough workout but I don't use them consistently enough to say for sure....again couldn't hurt.

Was able to get my swim in despite nasty weather here. Trainer time when I get home.

Randy

Thanks for the PM info - appreciate the honest responses.  I will be doing some studying this weekend to try and get the kinks worked out of my 305 so it works better for me.  I'm pretty computer/gadget literate...I've just got to SIT DOWN and do it!

I use compression socks and find that they really work for me.  I started with the crappy medical brand while recovering from my foot fracture last year.  I was experiencing a LOT of swelling in my ankle and I started with the CEP calf sleeves, but that just emphasized the swelling, so the compression stockings worked wonders.  They were cheap but didn't hold there elasticity.  I got a 2-for-1 online coupon for Zoot, so I ordered 2 pairs and I really love them and they are still holding up.  I recently ordered the CEP "run" socks to compare and I like them both.

The calf sleeves are great for long runs and races, but not for recovery (at least for me).  I'd wear the socks for 1/2 mary and above, but right now I'm trying to find the best solution for blisters and so far Injinji socks are working.  I'll be sporting the Injinjis, the calf sleeves and my new YMX Yellowman arm warmers at my 1/2 marathon on Saturday. 

I like the calf sleeves and socks for the added support they provide and my legs really do feel fresher after.  I will also wear the socks for recovery, especially if I've got a lot of shopping/errands to do on a weekend after a long morning workout.

It was me who mentioned the bike shorts.  I love my Specialized cycling shorts, but not for tris.  My DeSoto tri shorts that I have, quite frankly suck.  I don't know if it's the new position adjustments on my bike or what, but the seams fall in all the wrong places and the pad is nearly non-existent.  I just got a pair of Sugoi tri shorts in the mail yesterday, and I have a pair of Zoots, Louis Garneau, and TYR shorts on the way.  I'll report back!

2500yds in the pool this morning, 45 min run this afternoon.  Can't wait til Friday - a whole rest day!!

Nice training being reported here!  Neil -- hopefully you've found the source of your problem.  It can be pretty frustrating to find it sometimes.  A couple of years ago I spent a long time (too long -- I'm dense) figuring out that running on too steep of a camber on the road wreaks havoc with my IT bands.

Gear:  I am not generally picky, but I have had two brands of gear that really stood out for me in terms of quality.  One was a pair of Orca tri shorts and an Orca tri top.  I really wish I could keep wearing the shorts, but I might get picked up for indecent exposure....  The other is Sugoi -- I have a couple pairs of their shorts, and a top that I like a lot.  I have a sponsorship, of sorts, from my local bike/tri (mostly bike) shop (they give me free stuff), and they gave me some sugoi tri shorts with their logo.  I'm not sure what the actual 'model' is -- there is no Sugoi branding on the shorts apart from the label because they are plastered with the bike shop's logo -- but they are the most comfortable shorts I've ever put on for cycling.

I've wanted to try DeSoto -- I hear great things about them from lots of folks -- but never have.

OK, now on to more boring things:  I have to spend the night writing up administration bullsh*t.

Thanks for all the info on apparel.  Time for a new pair of shorts for me, so appreciate the discussion.

So, January Goals.  Hit my bike mileage.  Made run mileage 2 of 4 weeks.  Total fail on the weight loss.  Really struggling on that front.  Back at 202 at month end after briefly hitting 205.  Still a long way from October's 187.  But a new month and new goals :-)  Fair amount of travel for me this month which will probably make for uneven training and eating.  But will take it one day at a time. 

Good run today and gorgeous weather here in Virginia.  Tomorrow is bike / swim. 

Oh, and Rene - awesome run in Austin!  That was some serious PBing.  Hope everyone else hangs in there with the crazy schedules, injuries, etc. 

Stu

Legs were feeling a bit tight as the day wore on yesterday, and I'm hoping that this has more to do with not really running for 4 weeks rather than a continued problem.  No running today, and I'll try the treadmill again tomorrow with the old shoes.

I don't want to give up on the Kinvara but may have no choice - we'll see what the next few runs hold.  Randy, I'd seen the Mirage as well and maybe that would have been a better choice in hindsight.  The one thing about putting on the old shoes is how much they weigh compared to the Kinvara - it's very noticeable.

Good news - got an email this morning for my 2012 Sugoi sponsorship, and have also been picked up for some sponsership by a local running/Tri store.

It's these types of days (or the feeling of those days) that I used as an excuse for missing a lot of workouts in the past 8 weeks.  Good for you for getting through the day + still getting in the workout.

EEK! Run, run away!!! Sometimes when I have something like that happen, and I get out and run, I run like I'm trying to get away from it, lol! Sorry it's been tough at work!

Yesterday was one of those unexpected rest days. I decided to wait for husband to come home instead of going to the gym with the kids so I can get an outdoor run in. Well, I should have remembered that The Guard doesn't have a set work day end time. He didn't get home till late. Train day shot. That means my rest day Friday (today) will be a training day. Boooo! I'm going to try for a run and then swim (I'll shower, I promise). Hopefully the kids will cooperate since husband can't come pick them up. Cross your fingers!

Have a lovely evening, folks!

Cut my run today a little short.  4 miles instead of 6ish.

These morning workouts are getting tough.  There's an interesting thread on fat burning in tri talk.  Basically advocating for working out on an empty stomach with minimal caloric intake during the workout to burn more fat.

I posted a reply, as more of a question, as to how I felt about it, but I would be interested to see what others in this group think.

Hey gang.  Had a solid day of workouts today. Ran with a buddy at lunch at a solid pace for 5. 8 miles.  Weather was warm and muggy but it was nice to run with someone and catch up a bit.  Only scheduled workout was BRO (big ring only) intervals on the bike.  Not sure how that would go after the run but had a really good session.  

I try not to eat anything before early morning workouts.  I will take a very diluted bottle with Accelerade with me and take a couple sips while running on the treadmill but I dont think I need it.  My coaches advocate limiting calories on workouts up to 1.5 hours since the body typically stores enough to support a workout without added calories.  Its amazing how much you can consume in calories during a long ride with 2-3 bottles of nutrition and a gel or 2.  Typically it is way more than what is needed.  Of course, nutrition for long course racing is a whole different discussion.

Randy 

Beautiful sunny although not hot, weather here in Oregon.  Am ppose to do a hill run this evening, but I am taking a half day off tomorrow so I will be able to run in the sun finally.  Didn't want to risk  running on a hilly road in the evening with cars crowding the bike lane.  A little scary.  Will do a core workout this evening though.

Hoping for sunny weather this weekend to get some longer runs in.

Happy training everyone.

That theory came out over 25 years ago in the bodybuilding world.  It came and went just like many other theories.  Testing on twenty 23 year olds is not a true indication.  Also, they mention that the subjects all kept the same weight throughout the testing.  My question is what was their lean body mass before and after.  If the body truly used fat for energy their lean body mass would have changed.   Your comment on your body storing more fat is also what I believe.   Just like normal none-active people that don't eat so they don't gain weight actualy gain more fat and lose muscle because their body is storing the energy for later.  If those same people start eating regularly, without exercise, will lose fat.  Our bodies are efficient complex machines that will adapt to survive.  If you change your diet I guaranty you that your body will do everything it can to provide you energy, but if you don't feed it enough your tank will eventualy run dry. 

The moral of my story is feed your body with what it needs (carbs, protein, fats, minerals, vitamins).   Keep track of your mood, energy level, lean body mass and mirror.  Do this and you will live a long healthy life.

Got in a 3 mile run on the treadmill while I regulated my naughty babies at the family gym. Something about Fridays. They just go buck wild!

Swim team as well where we finally got a lesson on FLIP TURNS! Oh, have mercy. I wore the wrong suit. They were swim shorts with velcro/snap button fly. Those things busted open every time I flipped, LOL! Provided lots of entertainment for my teammates as well as my ability to spin and twirl multiple times before ever coming out of the turn. That's without even touching the wall half the time! Finally got the idea and eventually started touching the wall and actually flipping cleanly. My big of tricks just got fuller.

Forgot to also add keep track of sleep. 

After struggling with my morning treadmill runs the past week and a half, I decided to wake up a little earlier to run outside.  Well...turns out that my treadmill runs were so crappy because I was trying to go too fast.  My normal running pace is around 8:40-9:00 when I run in the afternoon, or during my long runs on Sunday morning.  But I guess weekday mornings (especially when I trained the night before) I just have to run easier.  I was running more in the 9:40 range this morning...where I was trying to do my treadmill runs in the 9:10 range. 

Last year I was doing more of my runs during lunch time...so it gave me an extra 6 hours to recover from the previous nights workout.  This year I decided I wanted to enjoy my lunch hour a bit more...so sacrifices needed to be made.  Oh well...as long as I'm running at my desired effort, pace shouldn't matter.

Yes, correct effort is what matters.  Out of curiosity, what happens if you try to run around 9:00/mile first thing in the morning?

I feel weak and tired.  Not really cardio wise...more just fatigue.  It's only on weekdays...primarily when I have done some hard training the night before.  For example yesterday I was doing hard intervals on my bike and finished around 6:30 pm...got up and started running at about 6am this morning...so 11.5 hours of rest.

On Sunday's though, when I do my long run at 6:30 am, I can get in a pretty good groove and average 8:45ish miles for 8-10 miles.  Cardio effort is higher, but my legs feel much better.  Saturday is when I do my long bike ride.  So longer effort, but not as intense compared to what I did yesterday afternooon.  I'm usually done with my Saturday ride by 10am...so I have 20.5 hours to recover before my Sunday run.  I only take in calories on bike rides over 2 hours, and runs over 90 minutes.

As far as what I eat in the mornings...usually not much.  Weekdays I don't eat anything at all, and on weekends I'll usually eat something equivalent of a cliff bar before my ride/run.

Yesterday was another frustrating / worrisome day, so I decided to take the afternoon off today and work tomorrow morning instead.  Couldn't focus very well, so decided to start tomorrow again fresh.  Didn't hurt that it was a nice afternoon... so I figured a good, long run would clear the head.  Definitely helped... ran hard for 8 miles and then moderate pace for another 3.5.  Feel much better now.

Generally I train on a fairly empty stomach - either in the morning before breakfast or at lunchtime (prior to a quick sandwich).  I could probably do better with hydration.  Not so much of a problem at the gym, but for instance on today's run, I sweated approx. 5 lbs. and was pretty lightheaded when I was done.  Don't usually have to worry about it too much in the winter, but today was close 50-60 degrees, so it was more of an issue.

Have a great weekend everyone! 

Stu