SCIFT group (Short Course is Fast Twitch)! (Page 3)

 Last year I had a nasty case of IT Band Syndrome. PT didn't want me to run on it for awhile so I started swimming, I hadn't bought a bike yet so that wasn't an option. I saw a woman aquajogging at the pool I go to. I asked PT about it and he said go for it if you want. I don't want to sound negative but long story short, after about 10 minutes(which felt like an hour) I was ready to drown myself. Seriously, I would rather do water aerobics with the Blue Hairs instead of aquajogging. Just my opinion, give it a try and decide for yourself.

Have you been seeing any type of physician to assess the trouble? Their words should mean more than anything I put below.

My aquajogging experience is very limited, but in thinking about it I'd go with more like running for a few reasons. The motion is still that of running. There is still load bearing and impact as your feet hit the bottom. If there was no load bearing you would sink underwater. It's just less impact than without the water. Swimming is all pull. There is no solid contact point and there is no eccentric loading, which is applying a load while the muscle are expanding or elongating. This second one is overlooked and can still be rather hard on things.

You're also coming off an injury. I don't know the extent of it (and I'm not a doctor or therapist anyway), but generally it's best to start of easier. Get everything used to working again. Let it build up strength. Cardio-wise, you may not feel much of anything from these if your knee is rather weak. Really watch how your body is feeling, around the knee in particular. It's not as easy to learn when cardio isn't the limiter. You'll be less sensitive to the support muscles as you're used to watching how hard you're breathing or how the more major muscles feel. For me, if I notice something that's not a major muscle area, then it's tired even though it doesn't feel like that much.

From general experience, I've learned to go easy at least the first few times to get a feel for how to work things. Then think about picking it up. Too many jump right back in and feel great right away, picking things up on the first time as they love working out again. Might not feel sore or tired right away, but it hits later on. Or they might do the first one easy, feel great from it, and hit the second time harder with similar effects. Look at is as a longer progression. Sounds like you are to some extent with the one year, but it may or may not be that. See how your progress goes and keep evaluating as you progress through it.

Ben, I have never aquajogged, but I always thought you were supposed to do it with a floatation belt in the deep end of the pool where you don't touch the bottom.

I believe some guys like Experior (Michael) have used it while injured and feel it helps keep some running fitness while recovering from injury.

 The aquajogging that I saw and experienced was no impact. You pretty much strap on a belt that has a torpedo/egg shaped float on it that sits on your lower back. Jump in the deep end and start jogging in place much like if you were treading water. Not really going anywhere just bobbing up and down. At least now I know how bait on a bobber feels.

Ah, I wonder if there are different methods then? Or if what I've seen is something else entirely?

Well, there are underwater treadmills, so I assume there are different methods.  But mostly when people discuss aquajogging on BT, I assume it's deep water with floation devices.

I have an aquajogging belt....so it'll be no impact.  My plan, of course, is to give it a go first and see how it is (you know, without a specific work-out in mind).  I guess my question was more geared toward "assuming everything is fine and I'm able to get through an hour (or whatever) of aquajogging at a steady pace, then how should I consider progressing my workouts"?

Here's what initially got me interested in trying aquajogging (before the injury) in case anyone's interested: http://www.active.com/triathlon/Articles/A-New-Kind-of-Brick_-Try-Aquajogging-to-Boost-Your-Run.htm 

In regards to seeing a doctor, I have (in fact, I've seen four....one at the ER, a general physician, a sports ortho, and another sports ortho after I moved).  I've done lots of physical therapy.  Today, I had a follow-up visit with the doctor and talked about getting back into running.  He suggested taking it slow (which I knew would be the case and had planned).  Based on the injury and symptoms, he doesn't think a brace or anything would help (he also doesn't think it would hurt).  I think I'll start with aquajogging and work my way to a treadmill or soft trail.  Really ready to get back at it!

At my old job, the CEO and his cohorts were all into tri. I thought it would be a good way to get in with the bosses. Which is good, because golf is gey. Then I quit my job. Now I'm doing it for "fun".

Sweet little 5 mile trail run with the pup yesterday. About 9 turkeys crossed my path out in the middle of the woods. Cool. Shortly there after I tripped on a root and did a good Superman impersonation. 

What's everyone got for the weekend?

Going out for a 50ish mile ride and a 10-12ish run.  It will be the first time in 2 weeks my bike has seen the road...which might be a record for me.

Very nice. I friend of my wife called me yesterday and said she heard I was in the market for a bike trainer.(I wonder how). Seems her hubby had one that he no longer uses and told to come take it for free if I wanted it. I haven't tried it out yet but it seems to be in pretty good shape. Good luck with Sandy looks like you're going to get the brunt of it.

 I ran 4 miles yesterday and 8 this morning. Starting to taper for next Sundays Half.

What are you following? I've seen a number of generic plans put in repeats, but more tempo work may have been more appropriate.

16 miles bike ride Saturday and 4 mile run today.

Anyone here train with a tri group?  I train solo and thinking it may be beneficial to train with a group.  I really don't have an issue with staying motivated to train but I think I could more out of each training session training with others.  Would be interested in hearing the pro's and con's of training with others.

Greg

I'm on the SkiBummer Podium Plan . I don't have a schedule that is plan friendly. I do know that I need LSD, Tempo, Speed runs. Most of my workouts are LSD and tempo's. I run minimum 3x a week with rest days. Trying to up my mileage nice and slow at the moment. 15MPW currently. Trying to get to at least 20 by the end of the year. BUT my home and work schedule are plan killers. Oh... don't forget that ITBS that starts up when I don't rest or when I try to up the miles. Re-starting an intense glute strength and stretch this week.

That mileage seems kind of low for harder speed work, or even tempo speed work. Have you considered just running easy until you can build up more mileage? Wondering if that's part of the IT Band issues as well.

x2...cake first.

I haven't done any designated speed work since April. When I do (did) speed work it is hill repeats. My IT issues I think are from leg length imbalance. It hasn't been too bad since changing shoes earlier this Summer. I do lots of LSD. Could also be an issue with volume, as it usually arises when I try to do back to back long runs above 10K. To avoid this, I usually put in 1-2 days of rest between runs with lots of foam rolling, core and yoga work. I was doing good with increasing my volume to about 18-20MPW, but recently I had total quad burn out after a hard mountain run and three races all within 4 weeks. All of which lowered my volume to below 15 MPW. Working back up to 20MPW nice and slow.

What plan would you recommend??? I am thinking I do need a structured plan to help me through the Winter.

I did another 4 miles at the track today as the hurricane's outer edge started to arrive. Wet, cold, rainy. I was the only person out there. Getting late here. Yoga then bed.