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Asphalt Junkies CLOSED AND GETTING OUR FIX (Page 25)
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 2012-04-19 4:19 PM in reply to: #4125576 |
Member  86  Carmel |  Subject: RE: Asphalt Junkies CLOSED AND GETTING OUR FIXDave, Peace to you and your family on your loss - you'll be in my prayers. |
| 2012-04-19 4:26 PM in reply to: #4159419 |
Member 37 Starbuck, MN | Subject: RE: Asphalt Junkies CLOSED AND GETTING OUR FIX DaveL - 2012-04-18 8:44 PM So sorry for your loss..On friday the 13th my father passed away in his sleep. Diagnosed with stage 4 inoperable colon cancer he was was given a life sentence. He fought hard, we made the most of each day and did the best we could. In the last few days he was so weak and was clearly ready to go. My brother and I were there for my mom on that afternoon and we sat at a restaurant and all spoke about the relief that we felt. An odd feeling but my fathers suffering and pain had ended. We will miss him terribly but I know that he would want us to carry on. So we will. The donations received for my ride to conquer cancer has hit a high that I couldnt fathom when I signed up. Over $9000. I need to put some SERIOUS time in the saddle now. |
| 2012-04-19 6:30 PM in reply to: #4161448 |
| NH | Subject: RE: Asphalt Junkies CLOSED AND GETTING OUR FIX blbenson - 2012-04-19 5:14 PM JEFF... I am currently running just under a 27:00 5k pace for this early season.. I have a 5k May 5th is it possible to get to a pace of 23-24 in that some what small of a time frame?? It's pretty hard to guess what is possible, so the right strategy is to train as well as you can, then race as hard as you can, and let the results fall where they may. There are too many variables to know what is possible for you, so why limit yourself if you have the gift, or set yourself up for a fall if you don't hit some arbitrary goal? Once you've got some miles in your legs and done some races, then you can get a pretty good feel for what you should be setting for reasonable goals. In terms of your specific question, May 5th isn't very far away so there's not much time to improve. If 27 is really your 5k race pace, I think it would be pretty hard to get that to 24 in a few weeks. And everyone should beware of following Jeff's speed plan - he's been at this thing for a long, long, long, long time. (As has Dirk, by the way!). |
| 2012-04-19 7:32 PM in reply to: #4161448 |
Pro 3804    Seacoast, NH! | Subject: RE: Asphalt Junkies CLOSED AND GETTING OUR FIX blbenson - 2012-04-19 5:14 PM JEFF... I am currently running just under a 27:00 5k pace for this early season.. I have a 5k May 5th is it possible to get to a pace of 23-24 in that some what small of a time frame?? Bobby, I agree with Warren....and I don't want to kill your hopes, but I am not sure a 4 minute drop in such a small time frame is doable. Don't worry about setting goals right now. The best thing you can do is get the easy miles in, building with frequency and see how hard to can run the next 5k. You will start to get a feel for how fast you can improve. Some improve quickly and some improve very slowly (like me). |
| 2012-04-19 7:46 PM in reply to: #4161744 |
Member 37 Starbuck, MN | Subject: RE: Asphalt Junkies CLOSED AND GETTING OUR FIX jgerbodegrant - 2012-04-19 7:32 PM blbenson - 2012-04-19 5:14 PM No biggie was just a question is all JEFF... I am currently running just under a 27:00 5k pace for this early season.. I have a 5k May 5th is it possible to get to a pace of 23-24 in that some what small of a time frame?? Bobby, I agree with Warren....and I don't want to kill your hopes, but I am not sure a 4 minute drop in such a small time frame is doable. Don't worry about setting goals right now. The best thing you can do is get the easy miles in, building with frequency and see how hard to can run the next 5k. You will start to get a feel for how fast you can improve. Some improve quickly and some improve very slowly (like me). 
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| 2012-04-19 8:06 PM in reply to: #4161448 |
Master 3486 Fort Wayne | Subject: RE: Asphalt Junkies CLOSED AND GETTING OUR FIX blbenson - 2012-04-19 5:14 PM JeffY - 2012-04-19 2:22 PM JEFF... I am currently running just under a 27:00 5k pace for this early season.. I have a 5k May 5th is it possible to get to a pace of 23-24 in that some what small of a time frame??I have been doing Thursday afternoon track workouts with my daughter. We are both introducing our bodies to speed work and the structure of our workouts has been like this: Warmup (we both run to the track and meet there) 4 laps of 'straights and curves' = 1 mile 4x400 with ample rest. Pace is best 400 pace we can hold for all 4 Cool down (we both run back to our respective locations)
The 'straights and curves' is a great thing you all can do. It is simply to use the straights on the track as a 'stride' or 'pick up' and the curves are a slow jog. A stride is a gradual acceleration to a sprint held for a little bit then ease back down. The speed obtained is nearly 100% but not quite. There's no value in straining for the last bit of speed. So it's just below a full sprint...and the first few are slower yet to allow the body to ease in to the sprints. I have been struck by how slow I am. I don't feel old yet I need to realize that I am. When I was a high school kid I could have turned out these 400s in about 67 seconds. When I started them a few weeks ago, just doing 1:30 was HARD. (Today I had improved to 1:20!). You know that 1:20 is the pace I used to run over an entire 10k. 1:15 for a 5k. Yikes. On the other hand, in the 5k at the end of a sprint triathlon I'm playing around with about 1:40! which blows my mind when I start running fast on the track and realize how close that seems to be to my sprint speed.
Well, here is to a future of improved leg speed. BTW, to those of you ailing, I need to tell you how my achilles and my low back are 'talking' to me right now. You've been warned.
First off, Jeff, I think that the time you are spending with your daughter is something to be envied. I think it would be pretty awesome to be able to do that with my girls in a few years. Bobby, To make that kind of time improvement in that short a period of time would be very difficult and likely pretty dangerous. I don't recall the number of miles you have been logging prior to joining this group but a 4-5 minute gain over an entire season can sometimes be pretty aggressive depending on what kind of mileage you're willing to run. I would, as Warren was saying, amp up your run mileage and not your pace. To get you where you want to go with your 5k race time it is pretty simple...........run...........A LOT! Take some time to get your runs up to 5-6 days a week and start with slow increases in distance or time. Basically follow the 10% rule unless you have some type of injury that would slow you further. At your current weekly mileage you are only going to want to get a couple of more 1 mile runs a week for the first week or so and then slowly increase by about a half mile per short run per week. It might look like this: Sun Mon Tues Wed Thurs Fri Sat
This is an example of what it might look like but it can be adjusted easily of the course of time. The 4th week I threw in a recovery week but that wouldn't be a requirement. Recovery weeks NEED to be taken but they are very individual and based on how quickly that person can recover. The big idea as stated before is a slow increase in mileage over time, like 3-4 months. Until you get to what you would consider a kind of outlandish amount of miles (to be determined by you). This is also very relative to what you want to accomplish with triathlon training. Edited by DirkP 2012-04-19 8:06 PM |
| 2012-04-19 8:11 PM in reply to: #4125576 |
Master 3486 Fort Wayne | Subject: RE: Asphalt Junkies CLOSED AND GETTING OUR FIX I would like to apologize to the group for the past couple of weeks of sporadic involvement. I have been a little more busy than I've expected to be and it won't likely end until we purchase a car for our youngest daughter, hopefully this weekend. Lst weekend the totally unexpected bike shopping spree and then shopping for Kyrie's (Erie with a "K") car. Training took a hit and it is likely to get hit again this week since I haven't swam yet and I have a long run tomorrow and I would like to get a long ride in on Saturday. The ride is the biggest question mark and I hope to get a swim in on Saturday morning, at least. If I'm lucky I'll get one in tomorrow too. |
| 2012-04-19 8:26 PM in reply to: #4125576 |
| Subject: RE: Asphalt Junkies CLOSED AND GETTING OUR FIX Well bad training news from me. My stinkin ankles. My left ankle has been giving me some discomfort since I've been back to running again. On and off, sometimes it hurts, sometimes it doesn't. Hurt today after yesterday's run so I kept with an easy 10-15 min tonight. When I got home I noticed some slight swelling. I rolled this same ankle back in October but didn't run much at all for the entire winter so I would have thought it was healed. Now I'm wondering if I have a little tear or something. Of course I just signed up to race on Sunday...... |
| 2012-04-19 8:56 PM in reply to: #4125576 |
Expert 2380 Mastic Beach, NY | Subject: RE: Asphalt Junkies CLOSED AND GETTING OUR FIX This has been an interesting week for me. It has not been my best week of training but instead of being disappointed about it I've been trying to find the positive things that I can take away from it. Last night I really didn't want to go do my hour run as I just wasn't feeling it but I got out there and did it and it wasn't that bad. This morning I was really tired and had to swim earlier than normal due to my schedule and after Monday's outing which wasn't great I knew this was not going to be good and it wasn't. I barely got in 1500m in and had to push myself to do the last 500 but I did and while it wasn't good at I'm glad I got the work in today. When I went out for my bike ride this evening I wasn't expecting much but I got out there to get my hour in. I always ride by the water as its much safer with very little traffic but the trade off is that it is always windy down there. Well no exception today, my cadence and speed was low and the wind was blowing like 20 to 30 mph. I definitely got a good work out and a nice burn in my legs. I am figuring that I will just get stronger riding there and my skills for handling the bike in the wind will improve dramatically. I even got chased by a dog with the owner watching tonight. I was not mad at the dog actually I should thank him since I had to pick up my speed and cadence while riding into the wind. It's the owner I wasn't happy with as he should know better then to let his dog run around like that. I even did a strength training session this evening when I got back for 30 minutes and it wound up being pretty good. So a few things I learned: Not enough sleep = Bad swim sessions Windy bike rides = (For me) low speed and cadence, sore legs and cold hands Angry dogs chasing you on your bike = Makes you pedal faster regardless of the wind We don't always have good days or even good weeks training and alot of times we wind up disappointed about that. I think sometimes we just need to be happy with what we were able to that day or that week. When we look back on it we find that we appreciate these days and weeks more after we accomplish our goals as we know they helped us in reaching them. |
| 2012-04-19 9:15 PM in reply to: #4161816 |
Extreme Veteran 868 Racine, Wisconsin | Subject: RE: Asphalt Junkies CLOSED AND GETTING OUR FIX trigal38 - 2012-04-19 8:26 PM Well bad training news from me. My stinkin ankles. My left ankle has been giving me some discomfort since I've been back to running again. On and off, sometimes it hurts, sometimes it doesn't. Hurt today after yesterday's run so I kept with an easy 10-15 min tonight. When I got home I noticed some slight swelling. I rolled this same ankle back in October but didn't run much at all for the entire winter so I would have thought it was healed. Now I'm wondering if I have a little tear or something. Of course I just signed up to race on Sunday...... Oh no  ice and an anke wrap? |
| 2012-04-19 9:16 PM in reply to: #4161855 |
Expert 1249 MI | Subject: RE: Asphalt Junkies CLOSED AND GETTING OUR FIX strikyr - 2012-04-19 9:56 PM This has been an interesting week for me. It has not been my best week of training but instead of being disappointed about it I've been trying to find the positive things that I can take away from it. Last night I really didn't want to go do my hour run as I just wasn't feeling it but I got out there and did it and it wasn't that bad. This morning I was really tired and had to swim earlier than normal due to my schedule and after Monday's outing which wasn't great I knew this was not going to be good and it wasn't. I barely got in 1500m in and had to push myself to do the last 500 but I did and while it wasn't good at I'm glad I got the work in today. When I went out for my bike ride this evening I wasn't expecting much but I got out there to get my hour in. I always ride by the water as its much safer with very little traffic but the trade off is that it is always windy down there. Well no exception today, my cadence and speed was low and the wind was blowing like 20 to 30 mph. I definitely got a good work out and a nice burn in my legs. I am figuring that I will just get stronger riding there and my skills for handling the bike in the wind will improve dramatically. I even got chased by a dog with the owner watching tonight. I was not mad at the dog actually I should thank him since I had to pick up my speed and cadence while riding into the wind. It's the owner I wasn't happy with as he should know better then to let his dog run around like that. I even did a strength training session this evening when I got back for 30 minutes and it wound up being pretty good. So a few things I learned: Not enough sleep = Bad swim sessions Windy bike rides = (For me) low speed and cadence, sore legs and cold hands Angry dogs chasing you on your bike = Makes you pedal faster regardless of the wind We don't always have good days or even good weeks training and alot of times we wind up disappointed about that. I think sometimes we just need to be happy with what we were able to that day or that week. When we look back on it we find that we appreciate these days and weeks more after we accomplish our goals as we know they helped us in reaching them. Sometimes the hardest part is just getting out the door! I've definitely had those days. But then when all is said and done and I've gotten through that particular swim/bike/run, I feel quite proud to have gotten myself motivated enough to get out the door to complete the workout even when I wasn't feeling into it at all at the beginning. Way to get out there!! Of course though, sleep is very important. |
| 2012-04-19 9:17 PM in reply to: #4161855 |
Extreme Veteran 868 Racine, Wisconsin | Subject: RE: Asphalt Junkies CLOSED AND GETTING OUR FIX strikyr - 2012-04-19 8:56 PM This has been an interesting week for me. It has not been my best week of training but instead of being disappointed about it I've been trying to find the positive things that I can take away from it. Last night I really didn't want to go do my hour run as I just wasn't feeling it but I got out there and did it and it wasn't that bad. This morning I was really tired and had to swim earlier than normal due to my schedule and after Monday's outing which wasn't great I knew this was not going to be good and it wasn't. I barely got in 1500m in and had to push myself to do the last 500 but I did and while it wasn't good at I'm glad I got the work in today. When I went out for my bike ride this evening I wasn't expecting much but I got out there to get my hour in. I always ride by the water as its much safer with very little traffic but the trade off is that it is always windy down there. Well no exception today, my cadence and speed was low and the wind was blowing like 20 to 30 mph. I definitely got a good work out and a nice burn in my legs. I am figuring that I will just get stronger riding there and my skills for handling the bike in the wind will improve dramatically. I even got chased by a dog with the owner watching tonight. I was not mad at the dog actually I should thank him since I had to pick up my speed and cadence while riding into the wind. It's the owner I wasn't happy with as he should know better then to let his dog run around like that. I even did a strength training session this evening when I got back for 30 minutes and it wound up being pretty good. So a few things I learned: Not enough sleep = Bad swim sessions Windy bike rides = (For me) low speed and cadence, sore legs and cold hands Angry dogs chasing you on your bike = Makes you pedal faster regardless of the wind We don't always have good days or even good weeks training and alot of times we wind up disappointed about that. I think sometimes we just need to be happy with what we were able to that day or that week. When we look back on it we find that we appreciate these days and weeks more after we accomplish our goals as we know they helped us in reaching them. It's the weeks like this that get us through the mental part of it all. Great job for getting out there when you didn't feel like it. |
| 2012-04-19 9:36 PM in reply to: #4161799 |
Elite 3913 far northern CA | Subject: RE: Asphalt Junkies CLOSED AND GETTING OUR FIX DirkP - 2012-04-19 6:11 PM I would like to apologize to the group for the past couple of weeks of sporadic involvement. I have been a little more busy than I've expected to be and it won't likely end until we purchase a car for our youngest daughter, hopefully this weekend. Lst weekend the totally unexpected bike shopping spree and then shopping for Kyrie's (Erie with a "K") car. Training took a hit and it is likely to get hit again this week since I haven't swam yet and I have a long run tomorrow and I would like to get a long ride in on Saturday. The ride is the biggest question mark and I hope to get a swim in on Saturday morning, at least. If I'm lucky I'll get one in tomorrow too. I love your daughters name! |
| 2012-04-19 9:42 PM in reply to: #4125576 |
Extreme Veteran 868 Racine, Wisconsin | Subject: RE: Asphalt Junkies CLOSED AND GETTING OUR FIX Somewhere this month I lost a week...and I have discovered I need to decide on a training plan by Sunday I had been looking at a 20 week plan and then picked up the book iron fit and am contemplating using that plan. Two questions, is it wise to use training by time instead of distance especially if Iam slow, and if I decide to use don finks 30 week plan is it wise to pick it up in the build phase I am thinking I would be ok seeing as I have been doing winter maintenance and training for the marathon. |
| 2012-04-19 9:43 PM in reply to: #4161816 |
Elite 3913 far northern CA | Subject: RE: Asphalt Junkies CLOSED AND GETTING OUR FIX trigal38 - 2012-04-19 6:26 PM Well bad training news from me. My stinkin ankles. My left ankle has been giving me some discomfort since I've been back to running again. On and off, sometimes it hurts, sometimes it doesn't. Hurt today after yesterday's run so I kept with an easy 10-15 min tonight. When I got home I noticed some slight swelling. I rolled this same ankle back in October but didn't run much at all for the entire winter so I would have thought it was healed. Now I'm wondering if I have a little tear or something. Of course I just signed up to race on Sunday...... I dislocated my ankle in December. It was bad! I had to push my foot to get it to pop back into place. It's actually the talus bone that dislocated. I've been doing a lot of yoga to help rehab it. It still hurts occasionally but it's getting better. I ran on it pretty quickly after hurting it while holding onto the treadmill for support. I wouldn't recommend this method of rehab but it worked for me. I'm just super careful with foot placement now. When it hurts, I ice the hell out of it. You might want to ice your ankle a few times a day even if it doesn't hurt. |
| 2012-04-19 9:47 PM in reply to: #4161855 |
Elite 3913 far northern CA | Subject: RE: Asphalt Junkies CLOSED AND GETTING OUR FIX strikyr - 2012-04-19 6:56 PM This has been an interesting week for me. It has not been my best week of training but instead of being disappointed about it I've been trying to find the positive things that I can take away from it. Last night I really didn't want to go do my hour run as I just wasn't feeling it but I got out there and did it and it wasn't that bad. This morning I was really tired and had to swim earlier than normal due to my schedule and after Monday's outing which wasn't great I knew this was not going to be good and it wasn't. I barely got in 1500m in and had to push myself to do the last 500 but I did and while it wasn't good at I'm glad I got the work in today. When I went out for my bike ride this evening I wasn't expecting much but I got out there to get my hour in. I always ride by the water as its much safer with very little traffic but the trade off is that it is always windy down there. Well no exception today, my cadence and speed was low and the wind was blowing like 20 to 30 mph. I definitely got a good work out and a nice burn in my legs. I am figuring that I will just get stronger riding there and my skills for handling the bike in the wind will improve dramatically. I even got chased by a dog with the owner watching tonight. I was not mad at the dog actually I should thank him since I had to pick up my speed and cadence while riding into the wind. It's the owner I wasn't happy with as he should know better then to let his dog run around like that. I even did a strength training session this evening when I got back for 30 minutes and it wound up being pretty good. So a few things I learned: Not enough sleep = Bad swim sessions Windy bike rides = (For me) low speed and cadence, sore legs and cold hands Angry dogs chasing you on your bike = Makes you pedal faster regardless of the wind We don't always have good days or even good weeks training and alot of times we wind up disappointed about that. I think sometimes we just need to be happy with what we were able to that day or that week. When we look back on it we find that we appreciate these days and weeks more after we accomplish our goals as we know they helped us in reaching them. Thanks so much for posting this. I've been struggling with sub-par workouts lately due to illnesses with myself and my family. I feel the same way. It feels good to get the workouts done even if they are not under the best of circumstances. |
| 2012-04-19 9:51 PM in reply to: #4125576 |
Elite 3913 far northern CA | Subject: RE: Asphalt Junkies CLOSED AND GETTING OUR FIX I seem to be doing better on the recovery front. I decided early in the week to make tonight's run 45 minutes instead of the typical hour due to being sick last week. It went great! I could have done the whole hour, but I restrained myself. I added a little intensity to see if my HR would recover when I slowed my running. It behaved quite nicely. I think I've almost crawled out of the sick hole. |
| 2012-04-20 6:23 AM in reply to: #4161919 |
| Subject: RE: Asphalt Junkies CLOSED AND GETTING OUR FIX owl_girl - 2012-04-19 9:43 PM trigal38 - 2012-04-19 6:26 PM Well bad training news from me. My stinkin ankles. My left ankle has been giving me some discomfort since I've been back to running again. On and off, sometimes it hurts, sometimes it doesn't. Hurt today after yesterday's run so I kept with an easy 10-15 min tonight. When I got home I noticed some slight swelling. I rolled this same ankle back in October but didn't run much at all for the entire winter so I would have thought it was healed. Now I'm wondering if I have a little tear or something. Of course I just signed up to race on Sunday...... I dislocated my ankle in December. It was bad! I had to push my foot to get it to pop back into place. It's actually the talus bone that dislocated. I've been doing a lot of yoga to help rehab it. It still hurts occasionally but it's getting better. I ran on it pretty quickly after hurting it while holding onto the treadmill for support. I wouldn't recommend this method of rehab but it worked for me. I'm just super careful with foot placement now. When it hurts, I ice the hell out of it. You might want to ice your ankle a few times a day even if it doesn't hurt. Ugh, that sounds bad. I can't believe you trained through that. I actually did that trick on the treadmill last week when it was bothering me! We think alike I really had most of the winter with no running due to my back pain so I totally forgot about this ankle. It did not hurt at all when walking or standing for the whole winter. I've had a torn tendon before (in the same ankle) and it hurt just standing to put my pants on then started to feel like a snapping or popping with intense pain while running. I've not had any of that so I think I might just be paranoid from so many years of issues. I've got a giant bag of blueberries that I am using to ice it, have my compression wrap out and I might just drag out the ugly black stabilizing boot to wear around the house until race day. I pushed on the "swollen" area this morning and it didn't hurt in that spot. I might be forming a cyst in that area which tends to swell after running and look ugly but not actually cause any issues. I have been thinking that the pain I feel is just adjusting to running again and possible scar tissue build up? Not really sure.
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| 2012-04-20 6:26 AM in reply to: #4161855 |
Master 3486 Fort Wayne | Subject: RE: Asphalt Junkies CLOSED AND GETTING OUR FIX strikyr - 2012-04-19 9:56 PM This has been an interesting week for me. It has not been my best week of training but instead of being disappointed about it I've been trying to find the positive things that I can take away from it. Last night I really didn't want to go do my hour run as I just wasn't feeling it but I got out there and did it and it wasn't that bad. This morning I was really tired and had to swim earlier than normal due to my schedule and after Monday's outing which wasn't great I knew this was not going to be good and it wasn't. I barely got in 1500m in and had to push myself to do the last 500 but I did and while it wasn't good at I'm glad I got the work in today. When I went out for my bike ride this evening I wasn't expecting much but I got out there to get my hour in. I always ride by the water as its much safer with very little traffic but the trade off is that it is always windy down there. Well no exception today, my cadence and speed was low and the wind was blowing like 20 to 30 mph. I definitely got a good work out and a nice burn in my legs. I am figuring that I will just get stronger riding there and my skills for handling the bike in the wind will improve dramatically. I even got chased by a dog with the owner watching tonight. I was not mad at the dog actually I should thank him since I had to pick up my speed and cadence while riding into the wind. It's the owner I wasn't happy with as he should know better then to let his dog run around like that. I even did a strength training session this evening when I got back for 30 minutes and it wound up being pretty good. So a few things I learned: Not enough sleep = Bad swim sessions Windy bike rides = (For me) low speed and cadence, sore legs and cold hands Angry dogs chasing you on your bike = Makes you pedal faster regardless of the wind We don't always have good days or even good weeks training and alot of times we wind up disappointed about that. I think sometimes we just need to be happy with what we were able to that day or that week. When we look back on it we find that we appreciate these days and weeks more after we accomplish our goals as we know they helped us in reaching them. Completing WO's when things don't feel the best is one of the the most important times to train. Training when the going gets tough has huge mental advantages, as Joanne was saying. It's these WO's that re-reinforce within your mind that you can work your body hard. And this concept is what you need to remind yourself of during the races when your body is screaming at you to stop. I too hate these WO's when they come up but I relish the idea of completing them even before I get through the door to start. This is also why many people start an exercise routine to lose weight or get in shape and can't follow through. Once you accept the first missed WO, you can begin to justify each missing one and pretty soon you aren't doing anything but sitting on the couch again. For newer people to this sport (and this site and mentor groups) you have a bigger advantage because you have some measure of accountability to the group. Congrats to all of you who have been struggling to complete your work outs. |
| 2012-04-20 6:42 AM in reply to: #4161855 |
| Subject: RE: Asphalt Junkies CLOSED AND GETTING OUR FIX strikyr - 2012-04-19 8:56 PM This has been an interesting week for me. It has not been my best week of training but instead of being disappointed about it I've been trying to find the positive things that I can take away from it. Last night I really didn't want to go do my hour run as I just wasn't feeling it but I got out there and did it and it wasn't that bad. This morning I was really tired and had to swim earlier than normal due to my schedule and after Monday's outing which wasn't great I knew this was not going to be good and it wasn't. I barely got in 1500m in and had to push myself to do the last 500 but I did and while it wasn't good at I'm glad I got the work in today. When I went out for my bike ride this evening I wasn't expecting much but I got out there to get my hour in. I always ride by the water as its much safer with very little traffic but the trade off is that it is always windy down there. Well no exception today, my cadence and speed was low and the wind was blowing like 20 to 30 mph. I definitely got a good work out and a nice burn in my legs. I am figuring that I will just get stronger riding there and my skills for handling the bike in the wind will improve dramatically. I even got chased by a dog with the owner watching tonight. I was not mad at the dog actually I should thank him since I had to pick up my speed and cadence while riding into the wind. It's the owner I wasn't happy with as he should know better then to let his dog run around like that. I even did a strength training session this evening when I got back for 30 minutes and it wound up being pretty good. So a few things I learned: Not enough sleep = Bad swim sessions Windy bike rides = (For me) low speed and cadence, sore legs and cold hands Angry dogs chasing you on your bike = Makes you pedal faster regardless of the wind We don't always have good days or even good weeks training and alot of times we wind up disappointed about that. I think sometimes we just need to be happy with what we were able to that day or that week. When we look back on it we find that we appreciate these days and weeks more after we accomplish our goals as we know they helped us in reaching them. Right on and good for you for getting out the door when the going got tough. My swim workouts always suffer when I don't have enough sleep too. For some reason I can blow off the sleepy feeling on the bike or run but I end up feeling like I am fighting the water when I'm tired. I was just thinking about this last week. You get to a point in your training when you've been building and things have felt great then all of the sudden your workouts seem to be a struggle. Your body feels sluggish, the same workouts feel harder. I've been there. It will pass. Sometimes I need a little recovery break with some less intense workouts, sometimes I need to eat better or get more sleep. Sometimes I think this is actually when my body is adjusting and getting stronger.
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| 2012-04-20 6:47 AM in reply to: #4125576 |
Expert 1439 Tallahassee | Subject: RE: Asphalt Junkies CLOSED AND GETTING OUR FIX Hello Asphalt Junkies. TGIF! Well w/ me being sick, I haven't felt like doing anything but sleeping so I have not been on here much. I did try to go back and read some of the post. I will try to be better in the future!!! Dave, so sorry to hear about your father. It hurts. You and ur family are in our prayers. Owlgirl, good luck w/ race. here in FL we complain about a bridge as a hill. BTW, good swim! Warren, I've been posting exercise times but not giving notes. good idea to start. Dirk, post pics of bike when U get her completely finished. Also, good luck w/ daughter and car. We'll pray for U and her. I know U will have sleepless nights. CaGolddigger. 1000K great job! great post on glycemic index...I'll have to get my attorney to intepret it for me...lol Jeff, getting ur daughter involved is great. Great to spend time w/ her and make her healthier. Actually son got my wife into running. His 6th grade cross country coach's wife died of breast, he asked everyone to run in the Donna in Jacksonville 1/2 and full marathon. Wife did and loved it. BTW, at the championship, he brought the whole team pinksocks and they wore them in honor of his wife. Can U imagine 6 - 8 grade boys putting on pink socks...they all did. All parents had tears in their eyes. Our team won the championship too! Trigal, good luck w/ ankle and have a speedy recovery. Strikyr, like Dirk said, way to get out there and get it done. All mileage is good mileage. Son had a late baseball game last night. I got to bed late, then couldn't sleep, this cold is bad. I haven't exercised Since Tuesday...maybe today? I have a 10K next weekend. Wife and son are going to volunteer and I'm going to ride the bike an hour before the run...just for fun...lol Ya'll have great w/o today! |
| 2012-04-20 6:59 AM in reply to: #4161816 |
Master 3486 Fort Wayne | Subject: RE: Asphalt Junkies CLOSED AND GETTING OUR FIX trigal38 - 2012-04-19 9:26 PM Well bad training news from me. My stinkin ankles. My left ankle has been giving me some discomfort since I've been back to running again. On and off, sometimes it hurts, sometimes it doesn't. Hurt today after yesterday's run so I kept with an easy 10-15 min tonight. When I got home I noticed some slight swelling. I rolled this same ankle back in October but didn't run much at all for the entire winter so I would have thought it was healed. Now I'm wondering if I have a little tear or something. Of course I just signed up to race on Sunday...... Does this happen from time to time? Or is it a situation that once it comes on it stays around for a while? Do you stretch a lot? Is it part of the muscular structure that is bothering you or is it the bones and or ligaments? If it happens occasionally and then goes away I would say try to give it a day of rest and then race on it. If you've already paid for the race you can always DNF or switch to an aquabike if that is an option. As a couple of other people have mentioned make sure you get the ice on it routinely and stretch it unless it is so uncomfortable to do. I would also suggest doing some strengthening exercises as well. Negative calf raises ans some other things with power bands if you have them. Power band exercises would include:
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| 2012-04-20 7:16 AM in reply to: #4125576 |
| Subject: RE: Asphalt Junkies CLOSED AND GETTING OUR FIX Yes, it happens from time to time. My ankles have given me fits for years, this ankle in particular. Last spring, when I started training for the HIM, this ankle acted up. It settled down as my training continued but I also had some ART work done so maybe I'll give that a shot again. Thanks for taking the time to type out all of those exercises! Now I'll need to find my fitness band. |
| 2012-04-20 7:31 AM in reply to: #4161816 |
Expert 2380 Mastic Beach, NY | Subject: RE: Asphalt Junkies CLOSED AND GETTING OUR FIX trigal38 - 2012-04-19 9:26 PM Well bad training news from me. My stinkin ankles. My left ankle has been giving me some discomfort since I've been back to running again. On and off, sometimes it hurts, sometimes it doesn't. Hurt today after yesterday's run so I kept with an easy 10-15 min tonight. When I got home I noticed some slight swelling. I rolled this same ankle back in October but didn't run much at all for the entire winter so I would have thought it was healed. Now I'm wondering if I have a little tear or something. Of course I just signed up to race on Sunday...... Dina sorry to hear about your ankle acting up on you. Hopefully this isn't a setback and you'll be able to go on Sunday. Take care of that ankle so you'll be ready for your race this weekend. |
| 2012-04-20 7:36 AM in reply to: #4162131 |
| NH | Subject: RE: Asphalt Junkies CLOSED AND GETTING OUR FIX DirkP - 2012-04-20 7:26 AM strikyr - 2012-04-19 9:56 PM So a few things I learned: Not enough sleep = Bad swim sessions Windy bike rides = (For me) low speed and cadence, sore legs and cold hands Angry dogs chasing you on your bike = Makes you pedal faster regardless of the wind We don't always have good days or even good weeks training and alot of times we wind up disappointed about that. I think sometimes we just need to be happy with what we were able to that day or that week. When we look back on it we find that we appreciate these days and weeks more after we accomplish our goals as we know they helped us in reaching them. Completing WO's when things don't feel the best is one of the the most important times to train. Training when the going gets tough has huge mental advantages, as Joanne was saying. This is also why many people start an exercise routine to lose weight or get in shape and can't follow through. For newer people to this sport (and this site and mentor groups) you have a bigger advantage because you have some measure of accountability to the group. Congrats to all of you who have been struggling to complete your work outs. I want to make a quick comment on this very important topic. Study after study has shown the #1 predictor of long term success in a weight loss or exercise program is not the plan you pick, or the equipment you use, or having the latest and greatest technology and gear. It's having accountability, and having people around you supporting what you're doing. Being able to will your way through these types of workouts, and then, as Dirk says, will your way through adversity during an event, really shows what you have inside. These workouts are much more indicative of your character than the race or workout where everything goes well and you PR and such. That said, hope everyone has some great sessions this weekend. |
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