GrooveTime!group - CLOSED!!! (Page 256)

lufferly - 2010-11-24 11:44 AM

STEVE B, here's my thoughts on my training. I thought starting my longer distance running earlier in the season (and continuing throughout the summer) would be helpful, but it hasn't been. No improvement in my pace, and I'm just to the point, I'm tired of sweating it out on just about every run. And in starting earlier, in hopes of seeing more improvement, I've neglected my biking and swimming. And I still have 9 weeks until I'm done with my longer running races.

The low is supposed to be 70 tomorrow, which if fine if it's 70, say in Colorado (since I was recently in those temps in that region) ... it's another thing in Houston. I might as well go and run in the sauna at the gym. Of course, it is better than the 90 degree temps this summer   If the weather is like it is this morning (74 degrees) but breezy and cloudy, it might be tolerable. I did the race last year (44 degrees) in 57' with a goal under 1 hour.  My goal is always just to improve my own time.

I'm just frustrated that it is unlikely that I'll see any improvement on my times in my upcoming races.  My training partner has been struggling all season, and I think, that's held me up a bit in my runs. Our last 10 mile run 2 1/2 weeks ago was disastrous (sp?). My 10 mile race in October wasn't all that bad, even though I didn't meet my goal, so I'm trying to remember that. Had a great 9 mile run a few weeks ago. I did 8.3 miles Sunday on my own, and it was OK (even running in the upper 60s). I usually run 3 times a week and have only missed out on that two weeks recently, when we went to Denver and when my husband was out of town. I think at this point the issue is mental.

OK, I'm done whining ... for now!  All is good, as I definitely learned something this season.  Now, off to make stuffing, cinnamon apples and green bean casserole.

LISA

stevebradley - 2010-11-25 1:26 PM DENISE -- Whoa! It just dawned on me -- didn't your dear daughter goad you into a wee 10km today? Are you doing it? DID you do it? Did you show her what good ol' mom still has left? Hope it went well!

LadyNorth - 2010-11-26 11:11 PM

Oh Steve, I am in pain - my legs are so sore.  I was ok yesterday after the race but today I can hardly walk. The race route was a lot more up and down than I'm used to and it was hard running on icy pavement and slushy snow.  I thought I'd be able to run a 9:45 pace but I was happy with the 10:17 I ended up with - it was good enough for 2nd in age group and I won a gift certificate.  My daughter was a couple minutes faster.  About 750 people raced which surprised me because it was 9F (-14C) and there was a wind too.  It was soooo cold waiting for the race to start - once we were running the temp wasn't bad.

Also, the night before, when we got to Minneapolis from Madison, I skidded on the ice, jumped a curb and ran into a pole - $4500 damage estimate.  But that pole kept us from ending up in a creek bed so I'm happy.

Anyway, we both had a blast at the race.  Now I have to catch up on posts.

Denise

Oh my GOSH!   I am glad it was only the car that got damaged and you didn't get hurt!  Do you think some of your pain might be from the accident?   Did you get jerked around at all? 

CONGRATULATIONS on the race!  I had forgotten about it.   Running in those road conditions and the cold is pretty impressive to me.   I think that was a great pace.   Even though you warm up, the muscles just do not respond in the same way in those temps.  

Go out and buy some dead sea salts and essential oils and have a good soak!!     You deserve it! 

stevebradley - 2010-11-24 7:03 PM ANNE - If your winter of CT sessions doesn't lead to huge gains next season, I'll be a (excuse the imagery..... ) three-peckered billygoat. I just don't see any way that they cannot improve your peformances dramatically, and I actaully believe that were you to do a tri tomorrwo, you would find an improved bike time/effort. I'm just reading between the lines, perhaps, but the "courses" you've ridden on the CT and the limits you have pushed must already be having a positive effect. As I just siad to tracey, reading about your CT adventures makes me sad that mine is currently farmed out to hooslisa from the other group. At the time I loaned-it-to-buy to her, it seemed like a good idea. the possible money for it STILL seems like a good idea.....but right now I'd just love to have it here and be doing the sessions you're doing. I don't think she's used it yet, and it might be that it'll be back with me next winter. That might not be such a bad thing after all! I should also get my old Cervelo up and running as my designated indoor bike. It is crazy to put that wear and tear on my good bike, so maybe I'll try to do that very soon. Keep bugging me about it, okay?? You are outstanding about body maintenance, but I guess you know that. Outside of professionals, you have to be in the top 1% of triathletes who take all those one-step-above-and-beyond measures to make sure that their body is functioning at its absolute best. Kudos!!!!

stevebradley - 2010-11-24 6:52 PM



TRACEY once more -

Do you realy mean rollers, or are you thinking of a trainer? A trainer is the conventional piece of equipment, into which your bike gets "locked" in the back with the front wheel resting on a block. During trainer sessions, the only wheel thta moves is the rear wheel; the front one just sits there.

Rollers are an entirely different species. They involve three, uh rollers, and involve balance, pure and simple. The bike is not locked into anything, and the only thing that keeps one upright is momentum and firm (yet relaxed) handling skills. I always have my rolelrs between a couch and a wheel, so if I sytart to tip or my front wheel goes off the roler unit, I can brace myself without falling. Rollers are a blast, but the learning curve can be steep. (I started by having my daughter standing in front of me for the first few sessions and steadying the bike until I could pick up speed.)

I know this is hard to picture, so go to YouTube and find a brief video showing someone on rolelrs. try to fins the average shlep, not some roadie super-stud -- thos e are the guys who can do the rollers with no hands AND eat a sandwich. Seriously! I'm pretty goofd at them by now......but not even close to that level, and never have been. When I ride them, I need my aero-drink bottle right there, because I don't trust myslf enough to reach for a bottle. I guess I've done that once or twice, but it's always full of folly.

ANYHOW, were you to get a trainer (preferably a fluid trainer), that would be great for you. I have mine in front of the TV, and will usually have that (or a movie) on while riding. (In fact, the only time I watch movies at home is when I'm on the trainer....so I haven't watched a movie since last March!) The only trick with a trainer is keeping up the intensity; also keeping up some variety. Things like single-leg drills work really well on a trainer; there are lots of other technique-based workouts that are trainer-worthy.

With Anne talking about her CompuTrainer sessions, i am sorry that I have loaned mine out with the purpose of selling it. I loved it for a few years, but our computer room is dreary and I just couldn't handle the tedium of that environmant for longer efforts. So.........

If you're in the market for a good trainer, check out Kurt Kinetic fluid trainers. Let me know how you're doing with this!

stevebradley - 2010-11-27 7:10 PM ANNE - I think you have every reason to be more than cautiously optimistic. The whole thorasic spine/shin/metatarsal continuum theory seems to be proving itself, as evidenced by the realtive absence of metatarsal discomfort, both during and (even!) two hours after. And then the time improvements just add to the optimism, huh? Cutting 15s off of 250m is pretty dramatic, and even more so if it just happened without you actually aiming for it. Just Curious, Part 1: Which running drills are you doing during the walk breaks? Whatever they are -- great way to spend that time!

High knees; kick butt; walking leg extensions (kicking leg straight out to hip level); skipping (like you used to do when you were a kid) gently at first and building a plyometric jump into it coming from the ankles.  I love that one; I can bounce pretty high in the air and come down very lightly; alternating walking on heels and toes;  the plyometric skipping gets the HR up pretty good.

Just Curious, Part 2: Are you now doing your run workouts WITHOUT the orthotics? And are they full length or something less? And are you absoultely rigid, or partially flexible?

I have not worn the orthotics since I got the knee problem in March.  Right now, running w/o orthotics.  However, I plan to start running WITH them, but I need to build up slowly; once I've worn them straight for 3 hours or so, then I can start running with them.   Probably one more week.  They are full length and pretty flexible. 


Just Curious, Part 3: The "Rabbi" to which you refer.......that is a person's first name, who happens to be a therapist, as opposed to your religious leader, who I guess also happens to be a therapist, yes?

Yes, Rabbi is the name of my physio therapist NOT my other therapist.      He's some kind of high level 'master' therapist, of which there are very few in Ontario.   He treats the Kitchener Rangers.   That in itself doesn't mean he is good, but he IS.


 Just Curious, Part 4: Is the shin tightness you mention on the inside or outside? My guess is inside.

Nope.  The tightness that I usually get is on the outside - starts about two inches above the ankle and stops about 2 inches below the knee.  That has plagued me for a couple of years and used to disappear after rubbing it alot or sometimes after running for 3-4 km.   Hasn't shown itself for the last 3 runs.  

 Just Curious, Part 5: Are you cheering for the Roughriders tomorrow? I'm taking you for an Argos girl, and Ken a Lions boy, so neither of you are thrilled with the team that knocked off your respective baby.

I'm sorry, WHO are the Argos?     Although I don't dislike football, I just don't watch it, nor does Ken.   He is interested I know that,  but doesn't want to take the time to watch the games.    I hope your ROUGHRIDERS win! 


 I still think fondly of my time living in Saskatoon, and even though that is not the same as Regina (thank goodness! ), Sakatchewan is Saskatchewan is Saskatchewan. GO ROUGHRIDERS!!!!!!!!!!!!!!

LadyNorth - 2010-11-27 2:32 PM Anne,

I am SO jealous of your CT sessions - I have heard they really help you improve.

My legs are better today but I am going to get some bath salts for the future - I've been out of commission for 2 days.

Denise

SAquavia - 2010-11-23 7:46 PM

Well, funny you mention that....

I'm already waffling on my "off season" plan.  After seeing the course, riding the bike leg and running a loop, this course is FAST.  Can't help but think of a low number for next year - easier said than done though, when you're only doing 1/3rd of the distance.  LOL!!  I want to get started right now, but I know that it's a long year until then - don't want to burn out before I get there. 

What struck me about the course is that as flat as it is, it's dangerous for many different reasons than say, St. George was.  At St. George, people were walking from the start of the marathon - there was a lot of carnage everywhere.  At Arizona, everyone was running early.  I have a sneaking suspicion that part of it was the way the course is set up - you're so close to the spectators most of the time, that you don't want to walk.  At St. George, it was different - you got on the high part of the course and it was just aid stations - no real spectators.  At Arizona, you're in the spectator's eyes much more and I think that keeps people running more.  At St. George, the hills were also long hills - I suspect many started walking up the hills only to find that they had walked so long - 15-20 minutes - that they couldn't get to running again.  Anyway, I wonder how many were melting down later on the run as a result.  When I was out on the run course, it was relatively early in the race, so I was probably seeing the fitter runners and the start of their runs.

Another danger for IMAZ - pacing.  Pacing is always a key issue, but for different reasons at AZ.  At a race like Silverman or IMSG, if you didn't pace the bike, you'd find yourself on trouble on the bike and run.  The late hills and such would get you if you didn't leave something in the tank.  At IMAZ, because you're coming into the transition area 3 times on the bike, you can't help but want to hammer hard.  The crowds are incredible there and for a good 1.5 - 2 mile stretch, you  have screaming fans on each of the 3 loops.  We saw people really cranking hard and putting on a good show - I wonder how many paid a price later for that.  Also, the first half of the outbound loop is just FAST.  When we rode it on Saturday, we were hitting 24, 25 mph with no problem.  A bit of a tailwind has you reaching for more and more speed and it just feeds itself until you realize your HR is sky high and the legs are heavy.  Anyway, at IMSG, on those longer climbs, I think it's mentally easier to hold back, knowing you have to save it for the hills later.  But at IMAZ, if you're not careful, you just get sucked into hammering away because it's fun to see the speedometer at 25+ mph.

Which has me thinking about training strategies for the race and I fear the Trainer and I will become good friends next summer.  Here in LA, there aren't many long flat stretches like the race site will have.  I suspect I'll be wanting to do some longer trainer sessions (2-3 hours) at a consistent pace to get the body used to working the entire bike leg.  There's no real downhill to recover on - especially if there's a headwind on the return leg.  I've never had to maintain my own speed for 5+ hours on the bike - there's always been downhill recovery periods to regroup. 

Wow - didn't mean to write that much - just excited about the day!  Woo-hoo!