Meulen's 'Let's tri this Thing!' beginner mentor group-CLOSED (Page 26)

Karen--- Try adding ground flax to your oatmeal, cereal, smoothies, etc. Eat salmon! Egg yolks, low-fat instead of fat-free yogurt (2% fage greek yogurt is my favorite!)

Hope that helps!

Meulen - 2011-03-09 3:06 PM Hey group, I just want to mention that Richard (GoGoGo) is a very experienced and wise runner. I know a couple of you have been having problems and struggling with injury or sickness lately, and have races coming up SOON!!! This may be a good time to see if you can tap into Richards expertise!

I'll take that as my cue  OK Richard---maybe you have some advice for me...I struggled with shin splints last summer when I started training for my first half marathon but they went away in September and I haven't had any problems since then....Until Sunday. Out of nowhere they came back with a vengeance. I tried running this morning and the pain was so bad I had to stop. I have a 10 mile race coming up on April 3 and a half marathon on May 15. Before my shin splints I was running 5 miles comfortably but because of the weather this winter I haven't built as much of a base as I would have liked and haven't gotten in many long runs. I have been icing and taking ibuprofin but I know that I need to rest. I'm just worried that I won't be ready for my races. Any advice?

Do you have a TT bike or a roadie with Aero bars?  It will make a difference.  A TT bike is built for pure straight ahead speed.  Meant to "cheat the wind".  The seat position is forward to a roadie. The bars may be lower, depending on how "low you can go".  Being forward in seat position, puts a little more weight on your arms.  It changes the muscle recruitment for cycling & the true "tri folks" will claim that it "saves their legs" for the run.  The have fresher legs than with a road position.  But, because your centre of gravity has changed, your weight is ahead, the bike is a little more "unstable", especially when cornering.  Also, your brakes are not in immediate reach.  But when doing a TT, braking is irrelevant!!  I find taking some weight on my arms, pleases ,my butt.  My butt is less sore than road riding.

If you have a roadie, with Aero, then will depend on time from each.  If you will ride mostly on the "hoods" & in aero occasionally, then I would set up your seating, for the hoods.  If you expect significant time in aero (remember 95% of the time you are training, not racing!), your seat position will reflect this.

So, "not moving the seat", may or may not be the right decision.  Keep in mind your goals.  If you are going to spend considerable time in Aero, your seat position will probably need to be changed.  As you spend more time on your aero bars, I would revaluate intermittently.

My buddy, a very fit triathlete (47 years old, 40 minute 10k runner), has been through 3 seats trying to get comfy on his TT bike.  We are in a relatively small city & a good bike fitter is non-existant, except for the owner of the LBS.  We recently had British TT champion move to our town & he has become involved in the cycling community.  He has been helping some set up their TT bikes.  When he helped my friend, he remarked that most TT set-ups have the seat TOO HIGH.  When he adjusted his seat & went back to the stock seat on the bike & is now comfortable!!!  Fitting for bikes are a matter of half inches.  It takes very little to make a huge difference!

Sooooo....keep an open mind.  A good bike fitting is often better than a new seat.  Your present seat height may or may not be approprate for aero.

Just a few thoughts, if they are of any use...

sbux87 - 2011-03-09 4:28 PM

Meulen - 2011-03-09 3:06 PM Hey group, I just want to mention that Richard (GoGoGo) is a very experienced and wise runner. I know a couple of you have been having problems and struggling with injury or sickness lately, and have races coming up SOON!!! This may be a good time to see if you can tap into Richards expertise!

I'll take that as my cue  OK Richard---maybe you have some advice for me...I struggled with shin splints last summer when I started training for my first half marathon but they went away in September and I haven't had any problems since then....Until Sunday. Out of nowhere they came back with a vengeance. I tried running this morning and the pain was so bad I had to stop. I have a 10 mile race coming up on April 3 and a half marathon on May 15. Before my shin splints I was running 5 miles comfortably but because of the weather this winter I haven't built as much of a base as I would have liked and haven't gotten in many long runs. I have been icing and taking ibuprofin but I know that I need to rest. I'm just worried that I won't be ready for my races. Any advice?

I am definitely not the expert at solving shin splints because I have been dealing with mine since last September.  However, I recently started to see a chiropractor for A.R.T. therapy (active release therapy).  It's only been a about a week, but I am finally running again.  I have some soreness, but it is so much better.  The best part is that he wants me to run while doing this therapy.  I read about this in the general forum and decided to give it a shot.  If you Google active release therapy in your area you are bound to find someone certified to do it.  I can't say that I am the biggest proponent yet, but I am happy so far.

sbux87 - 2011-03-09 5:28 PM

Meulen - 2011-03-09 3:06 PM Hey group, I just want to mention that Richard (GoGoGo) is a very experienced and wise runner. I know a couple of you have been having problems and struggling with injury or sickness lately, and have races coming up SOON!!! This may be a good time to see if you can tap into Richards expertise!

I'll take that as my cue  OK Richard---maybe you have some advice for me...I struggled with shin splints last summer when I started training for my first half marathon but they went away in September and I haven't had any problems since then....Until Sunday. Out of nowhere they came back with a vengeance. I tried running this morning and the pain was so bad I had to stop. I have a 10 mile race coming up on April 3 and a half marathon on May 15. Before my shin splints I was running 5 miles comfortably but because of the weather this winter I haven't built as much of a base as I would have liked and haven't gotten in many long runs. I have been icing and taking ibuprofin but I know that I need to rest. I'm just worried that I won't be ready for my races. Any advice?

Hey Sarah,  

I am no expert!  Brian knows as much or more than I do!!

Nevertheless, I have looked at your logs & read your post.  Firstly you are 23, I am 45!   Ahhh, the benefits of youth.  You can spring back & have a long athletic "career" ahead of you.  Be cool!  Patience grasshopper!!!

After saying all that rah-rah rah crap, Shin splints....

Often caused by increasing too much mileage too quickly.  Was this the problem last year?  It is said to be caused from microtears in muscles of front shin.  Worsened by poor running mechanics.  Also, poor shoes definitely have a role.  If your shoes are old & worn, you may need a new set!  Are you shoes suitable for your running "style".  have you been to a running shop to be "fitted?  Are you neutral, pronator, etc.  For these injuries, this stuff take stress off the offending area.  You have remarked that you are icing, etc.  that is good.  Ibuprofen is my good friend.  I have had torn knee ligaments from basketball days.  Fractured ankle with steel plates, back pain, etc.  I often use it prior to run & it helps a lot.  My aches & pains move around, but I manage them.

If you are able to see a physio, or sports medicine person, they may be able to help analyse your gait & any biomnechanical deficiencies you have.  They may be able to correct any muscle imbalances, you have.  Determine if you are a "toe runner", which is said to worsen this ailment.  This global evaluation will probably be your biggest help.  Do you have insurance for this stuff?  Is it possible?

Back to your training..you are in a tough spot.  You want to do a Half Mary in 2 months.  Your running volume is low since the new year.  You ran 28k in january, 39k in Feb & now 22k in 1st week of March. Less than 100 k in 2.5 months.  (For comparison, Brian,your leader, has run 400k since Jan.  Marathon is a bigger training load, but nevertheless, significantly more).  You are trying to pick it up & your shins are rebelling!!!  Most of your runs are about 5k, which are realizing are nowhere near 13 miles needed!  I would be very careful.  Remember the 10% rules & don't increase too quickly.  Ease off on the tempo/speed runs.  You can only do what your body allows.  Don't try & make up...I suspect you will get worse.  Are you following a Higdon plan or some other?

Anyway, not sure if I have been of any help, but maybe some points you might think about...

I suspect you have heard all of this before, but that is all I know!

Count me in on that too!  I do not know anyone "real" who does tris.  I love coming here where other people understand me and know what I am talking about!  Thanks everyone!

Henry - Glad you are feeling better and getting back at it.  How did the masters swim go?

Dale - That sounds like a crazy fun race you did.  And you did great!  Way to go!

Brian (and anyone else who is knowledgeable!) - My husband and I are planning a trip to Chicago the week of Memorial Day.  Any suggestions on can't miss things??

Here is my QOTD:  One of my goals this month was to work on my nutrition.  I have been keeping track of my food and trying to stay around 50% carbs/30% protein/20% fat.  I find that my diet is seriously lacking in fat!  Does anybody have any suggestions for me?  I had been loosing a lot of weight and staying low fat.  I think now it is just a habit that I need to break somewhat.  Between fat free cooking spray, fat free cheese on my pizza, skim milk, low fat salad dressing, etc. it seems that I just don't eat enough fat!  Does anyone have any suggestions on how to increase my good fat intake during the day?  I can google for some suggestions, but thought maybe you all had some ideas.  Oh, and let me just say upfront that I do not like any type of nuts or nutbutters!  Yes, I am weird!  Thanks for any help!

Karen

Thanks for all the good advice! I know that I overdid it...after my half marathon in November I was sort of burnt out from running, and that combined with the awful winter just made it hard to get out the door. I guess my mind thought that I wouldn't lose my running fitness but obviously my body thought otherwise! I know for the 10 mile race in April there is an option to drop down to a 5k so I think I will plan on that and carefully train (using the 10% rule once my shins heal) for the half marathon in may. My goal will just be to finish injury free---I won't be trying for a PR.

Also--I know that there are some Pittsburgh-ers in this group. I did some research and there is a Pittsburgh Triathlon club in the area. They have a meeting this Sunday so I think I'm going to drop by! I'll let you all know how it goes---I think this could be a great resource!

The Pittsburgh Tri group is a great group.  I haven't gone to any of their meetings yet, but the often have seminars at the REI store.  I want to join them once I feel I can accomplish a bit more.  Have fun at the meeting!

Meulen - 2011-03-08 3:53 PM Karen, there is sooooooooooo much to do in Chicago!!! If you like cultural stuff the museums here are second to none except the smithsonian IMO. The field museum, Museum of Science and INdustry, or Planetarium are all super cool!! Lincoln Park Zoo is great, and there's the Sears Tower and John Hancock Observatories that are cool. You gotta have Chicago Pizza so plan a stop to Gino's East. There are tons of places for pizza but that one is good and popular. Millenium Park is nice to catch an outdoor concert or walk to see "the bean" Also, if you're out and hungry stop at a Potbelly's. They are a local sandwich chain you won't want to miss. If you're up for a run this would be cool!! http://chicago.metromix.com/events/recreation_event/fleet-feet-spor... those are just a few things you wouldn't all get done even in one weekend! QOTD: cook with Olive oil!! or maybe switch to whole organic milk, snack on cottage cheese and peaches. mmmmmmmmmmm

That race sounds like a lot of fun.  Unfortunately, we will not be getting in until that afternoon.    Do you know anything about this race?   http://www.bapa.org/content.asp?contentid=153  

I think I will try some olive oil.  I did buy some 2% milk at the store over the weekend, and after drinking skim for years, even that tastes funny!  As far as sunflower seeds go, the only kind I have ever tried are the chocolate covered ones, don't know how good that would be!!  Maybe I will have to look for some plain ones~

Erin - Thanks for the other suggestions.  I do not care for olives, and I was going to say that I don't like avocados, but then I realized that is one of the foods that I always say I don't like, but I don't think that I have ever actually tried.  Do you have any foods like that?  So, I added that to my shopping list to try!!

Sarah - I will look for some flax.  I eat oatmeal every morning, so that would be perfect!  I also eat yogurt every day, so I will look for some different kinds.  Salmon is one of my favorites and we try to eat it a couple of times a month.  Thanks!!  I am doing the Pittsburgh HM too.  I hope your running goes well, so that you can do it!!!  Please, let me know how the Tri Club meeting goes.  I would be interested, but it is a bit far for me if it is not worth the time.  Have fun and let me know what you do at the meeting!!

Henry - Glad you got in a good swim.  It does make you feel good, doesn't it?  I am sure your endurance will be back soon!  Hey, about the flax seed - does it have a flavor or texture to it?  Do you just dump it in as it is?  Sometimes I feel so uninformed!!!

Last night I had a run scheduled, but I had just gone to the funeral home, it was raining, and it was right about 32°.   I didn't go!  I did jump on the trainer for about an hour instead.  So, tonight I must run!  Of course, it is raining again, but it as at least 15° warmer.

Hope everyone is having a productive week!

Karen

You are being very realistic here.  A good plan!!!

After this week of bronchitis and a sinus infection and not running in five days, I have decided that I am NOT doing the March race OR the half marathon this year. I guess my illness is my body's way of telling me that I was trying to take on too much too quickly. While I enjoy training and working out, becoming obsessive is definitely not a good way to live life. It was getting to the point where my two sons were spending more time at the YMCA childcare than they were at home. I'm totally okay with letting this go and possibly revisiting a half marathon in the future, but right now in my life, I'm not going to try and kill myself and sacrifice my family for it. I'm proud to know that I can run this far and just five months ago I couldn't even run a half of a mile.

Plus, I'm excited to get back to swimming and biking this weekend. Yay for antibiotics! Feeling alot better, but not 100%. Looking forward to my triathlons this summer because I know that I'll really be ready for them.

An interesting QOTD for you folks...

What is the BIGGEST training mistake YOU have made since this group started?

What is the BEST change YOU made, to your training regime, during your time with the group?

These answers are usually simple & obvious, but sometimes hard to admit.

Time for your self-insight...

Take some heat of Brian & turn it on YOU!!!

PS. Brian, feel free to fill us in on your answers as well!!!

Now for my confession...

BEST change I made...

Learning to deal with injuries a little better.  Hurt my (R) knee over Xmas holidays.  Sought help, got some good advice, LISTENED, & it's think it is coming around.  Cycled while I waited.  I played this one out well, thus far.  I am managing it.

BIGGEST Mistake...

I don't take my easy/recovery days, easy enough.  I find this very difficult.  Had a hard workout yesterday.  Plan today was 10k, easy on treadmill.  Did well, until last 2 miles, when could not resist turning up the speed.  I should not do this.  This injures, but I can't stop!  My legs are sorer than they should be right now.  I preach it, but it's hard to practise it sometimes.  In reality, I gained nothing by doing this except increasing my chance of injury.

BIGGEST Mistake #2...Gained, I estimate, about 10 pounds in off season.  (Won't weigh myself , so don't know exactly)  Should know better, but I keep forgiving myself...it's the offseason.  Keep justifying my behavior!

OK, got that off my chest...catharsis complete

The biggest mistake I've made is with my running---I didn't run enough during the winter and then overdid it recently with distance and speed. 

The best change I've made has been getting in the pool and really working on my form. When I first started in this group I could only do 50 yards at a time without stopping and swimming was so so hard for me...now I am up to doing 1200 yards without stopping! 

Biggest Mistake #1.  Not finding this group sooner.

Biggest Mistake #2.  Not finding this group sooner.

I have learned a lot being in here.  Brian has been giving me pointers that I have taken to heart.  I have grown a lot and trained smarter.  The biggest thing was the running.  You don't run as hard as you can every time.  Sometimes just jog.  That has helped me greatly.  The other advice I have gotten from all of you has been valuable as well.  Of course I wish that I could have trained harder or longer, but the truth is, I just haven't had any more time.  All the free time I have, has been spend either training, or doing important things that couldn't be put off.  I don't feel like I could have done any more than I have.  My race is coming up in a few weeks.   To me,  It will feel like an Iron Man.  I have confidence now that it is possible to complete even though I wasn't sure when I found this place.

Biggest Improvement:  Have been really watching my food intake as well as supliments and vitamins.  I have dropped down to 11.5  percent body fat which is low for me.  Look great,  Feel great. 

I feel like this is still just the beginning.  I feel like I will continue to grow stronger and faster than before.  I have far exceeded the "best shape of my life" bit and now I am in brand new territory.   I hope that this group stays together for a long time.  I hope to see all of us grow and compete and acomplish our goals.  It is a great thing.

I will be soooo happy to have my swimming partner back!  I know that you would definitely be able to complete the half marathon, but I think it is in your overall best interest to focus on your initial goal - a tri!  One of the toughest challenges in training is to keep yourself focused on your ultimate goal.  Hopefully you will be up and training soon!