Asphalt Junkies Spring 2013 - Closed (Page 30)

KWDreamun - 2013-01-13 12:02 PM

Matt fun run!!!lol  I think you have a reason to buy new shoes now...

question for the runners...  please explain...  Everyone says to run slow...run slow..run slow and often...run every day.  I have not missed a day from running since Thanksgiving and have been running slow, not getting to tired, just running.  i normally drink a lot while running.

Now when I run races I pick up the pace and i can't drink w/o the water slosh effect, and feeling like throwing up and the diaherrea feel.  Do I need to start training harder.

Oh and by the way, I have high blood pressure (age related) and can't handle much salt.

Please explain what I should do.  i hate being such a newbie...

michgirlsk - 2013-01-13 12:51 PM

I realize I may get some criticism from this, but to be honest, I hardly drink any water when running... (or biking for that matter...) unless it's really hot.  My bike rides are usually less than an hour, and my running, well that varies, but even for my 1-1.5 hr runs in the summer/fall I wasn't really drinking any water (again, unless it was really hot).  This does not mean this is what I recommend of course!  I just find running with water to be a pain.  How much water are you drinking and generally how long are your workouts?  I wonder if you are over-doing it on the water intake?

KWDreamun - 2013-01-13 12:02 PM

Matt fun run!!!lol  I think you have a reason to buy new shoes now...

question for the runners...  please explain...  Everyone says to run slow...run slow..run slow and often...run every day.  I have not missed a day from running since Thanksgiving and have been running slow, not getting to tired, just running.  i normally drink a lot while running.

Now when I run races I pick up the pace and i can't drink w/o the water slosh effect, and feeling like throwing up and the diaherrea feel.  Do I need to start training harder.

Oh and by the way, I have high blood pressure (age related) and can't handle much salt.

Please explain what I should do.  i hate being such a newbie...

KWDreamun - 2013-01-13 9:06 AM

Thanks for the advice on nutrition.  Since the cramping persisted all day I'm wondering if it was maybe a bug or did I just go to hard???  I finally started feeling better about 7:00 pm.  One thing is for sure, no more yogurt before a race!!!

Could exhaustion, lack of water last that long?  I thought it would be over a lot sooner than almost 12 hours later?

When i do my training runs, I drink a lot.  I also go early so I can get rid of the drink anywhere.  During the race, I'm running harder, I feel like if i drink I will throw up AND there is no where to go potty...

My foot is a lot better today, that is 1 positive that come out of it.Bharvavas, congrats on the swim.

Bhargavas, congrats on the swim!

Jen, thanks for posting the pics of the lacing.  That was bothering Pam so much not getting it posted.  Hopefully it will help someone in the future. 

Samantha and Jen, I had to quit working my legs in the gym when i started triathlon stuff.  I still do upper body a LOT but not legs.  The legs are the biggest muscles in your body and when you work them hard they get very sore and yes it does take a lot of recovery time and nutrition to get them to recover.  Prior to tri stuff, I used to work legs then try to run and I NEVER figured it out.  When it hurts just to stand up, running is out of the question.  Dirk and Jeff will get on to me for this, but if I want to work my legs, just get on your bike and do hill repeats in the hard gears.

Dina, yes you did the junkies proud in the biking!!!!

Tony, how was the 1st night with Luna.  Yes dogs are amazing and they are like children, they change your life for the better, they bring joy.  We laugh at our all the time.  They say having a dog will add years to your life. 

Dirk, I was thinking of you in the run yesterday.  I really hope things work out well for you and your employees.

Jo, I ran in pink socks for Margie. 

 

 

 

 

jenbmosley - 2013-01-13 3:53 PM Tony & Karl-Thanks for the input about leg training. I still like to get a leg workout in at least once every two weeks. I am finally starting to feel pretty good today and am excited to run/swim tomorrow. Seems like common sense as to why our leg muscles get so sore. You would not believe how many people I have posed this question to they have not been able to answer.

mambos - 2013-01-13 2:10 PM Samantha I agree with you, my drinking level is almost not existent during runs. During training I will go up towards 11-13 miles and will not drink anything. Most times I don't feel the need, so right or wrong I don't drink! Might be partly because I can't run and drink at the same time so why ruin the run by stopping to drink something

bhargavs - 2013-01-12 6:27 PM

A quick update on my end. Today was my first 1x1 swim lesson and I think it went pretty well. On the positive side, the coach said that I was relatively comfortable with my face in the water, my stroke had a relaxed feel to it and I'm using my core well to drive the glide/switch. The negatives are that I kick too much, my hips/legs tend to sink (he said tense/stiff hips or may be just low body fat) and I need to work on better pull mechanics. My breathing is a neutral - if I consciously focus on it, I dont over rotate and have half my face in the water but sometimes he mentioned that I tended to lift my head up a bit. One of the suggestions was to look forward a touch instead of looking straight down and mentally feel the crest wave so that I feel comfortable breathing. I still need to work on bilateral breathing too. We tried a little bit of backstroke and it was a bit of the same hips/legs sinking problem there too. 

Now I feel like I at least have some kind of a roadmap in terms of what I need to work on instead of struggling through my sets. We didn't have a phone handy but I am thinking of getting myself taped next week and I'll post a link here after. 

Running has been coming along well. My one issue is that my HR tends to go up to 150-160 very soon and stays there. So I am trying to slow down more to get it down to zone 2 like some of you guys hav suggested here.

I've been ignoring my bike and need your help for a plan. Given the focus on the swim right now, I felt I could go 2x a week on the bike. Was looking at different plans and I thought about the Jorge plan. But that thought lasted for all of 5 mins as I remembered Tony's detailed and colorful commentary hah!. I don't know what to do now. Is it possible to adapt the Jorge plan to 2x a week? Is there any other plan (on trainerroad may be?) that will provide some kind of a structure?

kaehlin - 2013-01-13 4:10 PM

I went to the pool with my 10 y.o. son and did my swim with him today.  He gave me "lessons" on breaststroke, backstroke, and butterfly, and talked me into a 100 IM race.  Now, he's only 10 but has a fair amount of swim experience, and he is much better than I am at back and butterfly.  I also managed to do 200 pull and 200 free, mostly by slowing way down and breathing easy.  Overall we had a blast, and I got a good workout at the same time.  I think spending some time on the other strokes helped my sense of balance in the water quite a bit. 

Jo63 - 2013-01-13 5:49 PM I love it... That he can teach you strokes and talk you into a race! Nothing better than those memories with your kids! Sounds like you had an awesome day together.

KWDreamun - 2013-01-13 12:02 PM

Matt fun run!!!lol  I think you have a reason to buy new shoes now...

question for the runners...  please explain...  Everyone says to run slow...run slow..run slow and often...run every day.  I have not missed a day from running since Thanksgiving and have been running slow, not getting to tired, just running.  i normally drink a lot while running.

Now when I run races I pick up the pace and i can't drink w/o the water slosh effect, and feeling like throwing up and the diaherrea feel.  Do I need to start training harder.

Oh and by the way, I have high blood pressure (age related) and can't handle much salt.

Please explain what I should do.  i hate being such a newbie...

kaehlin - 2013-01-13 5:10 PM I went to the pool with my 10 y.o. son and did my swim with him today.  He gave me "lessons" on breaststroke, backstroke, and butterfly, and talked me into a 100 IM race.  Now, he's only 10 but has a fair amount of swim experience, and he is much better than I am at back and butterfly.  I also managed to do 200 pull and 200 free, mostly by slowing way down and breathing easy.  Overall we had a blast, and I got a good workout at the same time.  I think spending some time on the other strokes helped my sense of balance in the water quite a bit. 

DirkP - 2013-01-13 4:39 PM

Take a look at this video (I posted it page 9) and notice how hard I kick.  Not very!  I don't try to have a highly propulsive kick at all.  It can be counterproductive to a triathlete and it can be very oxygen depriving causing you to become worn out way to soon.  Those of you who are getting swim instruction should make sure that your coach/instructor are clear that you, being a triathlete, won't be looking to sprint for 100 yards and be done with your race.  You'll be looking for anywhere from 400 to 1500 meters or more and then ride your bike for X and run X miles after swimming.  You all should develop your kicks for balance and not propulsion.

Have you completed a HR test before or are you using a generic chart for your zones?  After looking at you logs I would suggest you get a little more running base prior to testing but the numbers from a test could be better than a general internet chart.

I definitely would do Jorge's plan!  2x a week would well and will allow some fitness improvement but it would be a little more limited.  However, you have indicated that your bike would likely be one of your stronger suits come race season so I would continue to focus on swimming and let that improvement come.  If you do Jorge's plan  twice a week you will, at a minimum, keep your current fitness.

kaehlin - 2013-01-13 5:10 PM I went to the pool with my 10 y.o. son and did my swim with him today.  He gave me "lessons" on breaststroke, backstroke, and butterfly, and talked me into a 100 IM race.  Now, he's only 10 but has a fair amount of swim experience, and he is much better than I am at back and butterfly.  I also managed to do 200 pull and 200 free, mostly by slowing way down and breathing easy.  Overall we had a blast, and I got a good workout at the same time.  I think spending some time on the other strokes helped my sense of balance in the water quite a bit. 

bhargavs - 2013-01-12 5:27 PM

A quick update on my end. Today was my first 1x1 swim lesson and I think it went pretty well. On the positive side, the coach said that I was relatively comfortable with my face in the water, my stroke had a relaxed feel to it and I'm using my core well to drive the glide/switch. The negatives are that I kick too much, my hips/legs tend to sink (he said tense/stiff hips or may be just low body fat) and I need to work on better pull mechanics. My breathing is a neutral - if I consciously focus on it, I dont over rotate and have half my face in the water but sometimes he mentioned that I tended to lift my head up a bit. One of the suggestions was to look forward a touch instead of looking straight down and mentally feel the crest wave so that I feel comfortable breathing. I still need to work on bilateral breathing too. We tried a little bit of backstroke and it was a bit of the same hips/legs sinking problem there too. 

I have discovered that no amount of low bodyfat and lack of bouyancy make your hips and legs sink while swimming.  It's all about your technique.  Of course if your legs are very buoyant it does help and wouldn't require so much work on that part of the technique...

Now I feel like I at least have some kind of a roadmap in terms of what I need to work on instead of struggling through my sets. We didn't have a phone handy but I am thinking of getting myself taped next week and I'll post a link here after. 

Running has been coming along well. My one issue is that my HR tends to go up to 150-160 very soon and stays there. So I am trying to slow down more to get it down to zone 2 like some of you guys hav suggested here.

When your HR is between 150-160 how do you feel?  The old rule of thumb is could you carry on a conversation?  If so, then that HR is probably fine for you personally.  We are all different in that regard.  Nonetheless, it's most likely that pace is a bit too fast for you we just can't say for sure unless you know your HR zones.

 

I've been ignoring my bike and need your help for a plan. Given the focus on the swim right now, I felt I could go 2x a week on the bike. Was looking at different plans and I thought about the Jorge plan. But that thought lasted for all of 5 mins as I remembered Tony's detailed and colorful commentary hah!. I don't know what to do now. Is it possible to adapt the Jorge plan to 2x a week? Is there any other plan (on trainerroad may be?) that will provide some kind of a structure?

Any plan at all is beneficial.  It's often best to choose the plan that makes you most likely to do the workout!  In fact, no plan is really needed.   Just get on the bike for as much time as you can afford and strive for the highest average effort you can mentally tolerate (using average HR over the workout duration is a great way to measure this).

 

KWDreamun - 2013-01-13 11:02 AM

Matt fun run!!!lol  I think you have a reason to buy new shoes now...

question for the runners...  please explain...  Everyone says to run slow...run slow..run slow and often...run every day.  I have not missed a day from running since Thanksgiving and have been running slow, not getting to tired, just running.  i normally drink a lot while running.

Now when I run races I pick up the pace and i can't drink w/o the water slosh effect, and feeling like throwing up and the diaherrea feel.  Do I need to start training harder.

Oh and by the way, I have high blood pressure (age related) and can't handle much salt.

Please explain what I should do.  i hate being such a newbie...

mambos - 2013-01-13 9:58 AM

I now have a all new level of respect for the dedicated trail runners!  I completed a 8 mile trail race yesterday that was just shy of being absolutely brutal!  I did the same race last year but somehow forgot how hard the hills are!  The course was basically an out and back so I was able to get the enjoyment of doing all of the hills twice.  1st mistake was I didn't pace very well, 1st 2 miles I ran at an avg pace  of 8:40 and this just put me in a hole.  I probably should of been closer to 9:30, but instead I just kind of ran out of gas towards the end.  The other item I underestimated was the amount of mud on the course, through the majority I was slipping and sliding all over the place.  There was even one section where the mud was at least 2-3 inches deep and you had to be careful not to lose a shoe, luckily right after this section there was a waste deep creek crossing to wash all of the mud off!

Overall it was a fun race, I definitely used some muscles I don't normally use on my standard runs. (which I am paying for today with sore muscles).  My finish time of 1:21 is roughly 8 minutes faster than last year so thats a good improvement.  Now I have to decide if I want to do the next trail run in the series, that race is 14 miles long.  I should probably decide pretty soon so I can start running some hills to be better prepared.  Could be good motivation to keep the run miles high over the next 2 months.

This is just a small sample of the mud I was in, half of it had already washed off in some of the mud puddles I ran through.   Also check out this video of the creek crossing, this is the 1st one and the 2nd was much deep with more current to the point they had a rope stretched across so you didn't get washed away

KWDreamun - 2013-01-13 8:06 AM

Thanks for the advice on nutrition.  Since the cramping persisted all day I'm wondering if it was maybe a bug or did I just go to hard???  I finally started feeling better about 7:00 pm.  One thing is for sure, no more yogurt before a race!!!

Could exhaustion, lack of water last that long?  I thought it would be over a lot sooner than almost 12 hours later?

 

trigal38 - 2013-01-13 6:50 AM

I held my own on the group ride and did the Junkies proud. My training friend Tiff and I were the only ladies with about 10 guys. I was always last going down hill - they were nice and tried to tell me it was only because I am small but umm, no. It's because I'm chicken and hit the brakes LOL! Downhills with curves with cars coming at me on a two lane road still make my stomach turn! That's ok because I caught back up to them going up hill and passed my fair share. I could have passed more and been more aggressive but I didn't want to come off like a show off or like I was a girl trying to show up the guys so I would work my way to the middle/front then just hang there. Honestly I really just need to keep pedaling fast to make it up the hills so I would have preferred everyone to get out of my way .  I did hold steady with the break away riders a few times which was a good check of my cycling fitness. My legs feel fine today, not even tired so I think my cycling is in a pretty good place at this point. These guys ride like little kids, hang out and chat for a while then all of a sudden someone just starts sprinting and dares everyone else to catch them . Fun and what a treat for January!

I've got to get back to work in the basement today. Our fixer up project is still going on. My husband has really been working hard to lay the laminate floor and he finished up the largest open space down there yesterday. Now it is my turn to get to work prepping and painting the new walls that make up our new closet and then put all of the toys back because the kids really miss their play area!