KVesey's Group - WORKING HARD (Page 3)

I'm not sure I agree that nutrition has anything to do with it. You're not really running the kinds of distances that should make it an issue, especially since you already have a very good diet (at least, it sounds like it). You may want to try backing up your pre workout meal to 2-3 hours before the workout and then take a gel (or something like that) about 10-15 minutes before starting.

I have two ideas to consider:

(1) Do you run with a heart run monitor? As you noted, your speed has increased quite a bit. It's possible that you are pushing the pace too soon in the workout and getting your heart rate up to that lactate threshold level that you can only maintain for a short period. If you have a heart rate monitor, try doing your longer runs completely in zone 2, low zone 3 at the highest (like going uphill). It will be frustratingly slow feeling at first, but you should be able to run longer without the dead feeling, and you will actually find that you start running faster at lower heart rates, which means you are becoming more efficient, and then you can start pushing the pace overall a bit more. Anyway, BT has several good articles on using a heart rate monitor (http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=53 and http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=... are good ones for getting started).

(2) Maybe you're dealing with a mental block. I have an issue with my calves cramping when I swim long distances. While my calves really do cramp, I honestly believe it's a mind game my head started playing with me after I had a couple of killer cramps while swimming a couple of years ago. Now, I have specific strategies to get myself through a swim, even when I am sure my legs will cramp. So, I suggest you try some strategies to trick your head into letting you go farther. For example, for your longer runs, try going to run/walk intervals: run for 10 minutes, walk for 1 minute. Do this the entire run. If that doesn't seem to work, try shortening the run interval to 5 or 7 minutes. It may feel awkward at first, but you'll get used to it pretty quickly. If that doesn't work at all, when you do your long runs and you get to that wall, only make yourself run 1 minute longer. Then, the next time, try 2 minutes. Maybe the very gradual ramp up will allow you to get past the hard part.

I also think that as you incorporate speed work, you will find that your running improves overall, and longer distance running may start to come more easily.

Cory,

Endurox is an after-workout recovery drink that is made up of a 4:1 cabohydrate to protein ratio. It's one of several available. Also, BT members get a discount on Infinit products, which are specifically designed to accomodate your specific physiological and training needs (http://www.infinitnutrition.com/). I plan on trying Infinit this season as I am about out of Endurox.

Be careful with the weight loss when training for something as intense as a half. If you are careful with your diet, with the increased exercise volume, you probably will drop a few pounds.

As for taking in calories during a workout, IMHO, you don't need to worry about nutrition for anything less than an hour. For an hour to two hours, I think you only need something like Gatorade or Heed. If your workout is going to be two hours or longer, starting about 30 minutes into the workout, start taking in calories. What you eat will depend on what you're doing (for example, I can eat more real stuff on the bike, but am very limited on what I can eat on the run). For long bike rides, after that first 30 minutes, I set my watch to beep every 10 minutes, and I alternate eating a gel, taking a swig of Endurox (even tho it's a recovery drink, I also use it in-ride), and maybe chewing a Clif Shot Block. On the run, I just take about 1/2 a gel and only every 20-30 minutes. And of course, plenty of water.

It's something you will want to play around with to see what works best for you.

Also, another big life saver for me has been Endurolyte (sodium, potassium, electrolyte capsules).

Does anybody else in the group have nutrition strategies that work particularly well for them that they can share with Cory?

Sorry for not posting interesting and informative tidbits and not sending inpsires lately, crew. I am still way under the weather. I will catch up in the next couple of days. I promise.

Sorry for not being very active.  I have been on the road for the past couple of weeks (work related), but I have managed to keep my training up.  I get funny looks dragging my bike around everywhere I go, but who cares!  I should be home Friday and and be more active on my posting.

So how is training going with everyone?  Any interesting races coming up?  Io know I have one in 2 weeks, Soak up the Sun, I can't wait.  This will be my second Tri and I am stoked!

Hope your feeling better Karen.

I am very impressed that you drag your bike around with you. Good for you! And I'm sorry that I won't be at Soak up the Sun to cheer you on. Instead, I will be in Virginia running the Marine Corps Historic Half in my old stomping grounds. But Heatwave is only a month away, so I'll see you there.

I remember those days (as a kid, of course). Well, you will practically be a neighbor when you move. And I am planning on Augusta 70.3, too. If you decide to do it, we'll definitely have to meet up!

Thanks, everyone, for the well wishes. A quick trip to the doc, and a few drugs later, and I am already feeling much perkier. I'm hoping to get some easy workouts in this weekend. Maybe even a little swim this afternoon.

What's everyone else got on their plates this weekend?

Yep. Heart of Dixie too. Except for the traffic and inevitable heat, I love that race!

It's one of the oldest continuous triathlons in the country. It is considered Olympic distance, but doesn't have the "standard" distances (unlike USATF running races, triathlons, at least for USAT purposes, do not have to have a measured, "certified" course). It is a point-to-point course. The swim is in a murky, extra warm lake. The ride then takes you on a slightly rolling course from the campground in Louisville that is the start to Philadelphia, MS, just outside the Neshoba County Fair. Because the fair is in full swing, traffic on the ride can be dicey, especially if it backs up at the light at Noxapater. Then it's a rolling run the last 7 miles to the fairgrounds. Yep. It's hellishly hot and there is a lot of fair traffic. The last mile or so is in the fairgrounds with a 2-loop run around the horse track.

For whatever reason, I love it.

If nothing else...it is an experience.

Several years ago, I did a couple of indoor triathlons. They were just for fun, but the rules were that everything had to be done inside (penalties applied for doing any part of the tri outside), the events could be done in any order, and transition times didn't count. I did mine at the YMCA. They let us set up our bikes on the trainers in the gym (this is before they had spin bikes). So, we swam in the pool, did a quick change in the locker room, moseyed over to the bikes and rode, and then hopped on the treadmills to run. It was a lot of fun.

We did ours with set distances (sprint or Olympic), but I have heard of indoor tris that are done by time. So many minutes for each event.

Anyway, just have fun with it.

So, what's on tap for everyone this weekend?

Tomorrow, I'm doing a trail run. Can't wait. I used to run tails all the time back in VA, but haven't found them for this area. My fault for not really investigating. But I love running on trails. In fact, next week, when I'm back "home," I will be hitting my once regular trail run. In any case, I think tomorrow will be awesome, and who knows? I may finally get educated on good trails locally to run on.

I'm also hoping to ride tomorrow afternoon, but that's low priority. If I feel like it. Around 30 miles.

Then, on Sunday, I'm meeting a friend early to go for a 10-mile run. 

So, all-in-all, a pretty great weekend.

Hope everyone gets some solid, satisfying workouts in, too.