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Work your Weakness aka "Hey, Mike, STFU!" Challenge (Page 30)
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 2013-11-14 10:11 AM in reply to: msteiner |
Expert  4953     Middle River, Maryland Silver member |  Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" ChallengeOriginally posted by msteiner Originally posted by switch Originally posted by msteiner Originally posted by switch uhhhhhh, he owes us an old running photo too. And Steve! And did you notice Ben didn't even acknowledge the photo prod: maybe he's Amish...or a vampire Where is Matt? I'm around. I'm loving Trainerroad. It is a way different experience than just doing intervals by HR, so maybe Skiba was moderately correct about HR. I have my longest run of the off-season looming this Sunday (16ish miles), so we'll see if I can keep it together. Originally posted by brigby1 Staying more disciplined with training efforts and volume seems to be helping. Pushed it a bit on the trainer tonight to see how things were going. ~2 1/2 that included an hour at 302 and then 2 x 20' at 326 & 328. And it wasn't *that* hard to get through. Don't have all specifics for Saturday worked out yet, but should be able to ride well again so long as I stay smart the next two days. Only the swim tomorrow should be hard. That's some impressive wattage. What's your W/kg? Yes! A Matt sighting! Glad to hear you're liking TR. I can't imagine a winter on the bike without it. Having it work directly with Sufferfest videos really sold it for me. I did "Violator" Tuesday, and it was way tougher doing the sprints to an actual target vs. going by feel, since HR doesn't pick up fast enough for a 5-15 sec sprint It's also kinda hard to do sprints on TR because of the lagging nature of the Virtual Power. That was a solid damn workout, though. |
| 2013-11-14 10:22 AM in reply to: jmhpsu93 |
Expert 4953 Middle River, Maryland Silver member | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Still working the weakness(es)...I've been to Bikram at least 2x/week since the beginning of September and 3x/week for the last month or so. The flexibility, especially in my hamstrings, is improving. I've also gained some strength in that awkward lower back muscle area, especially on my left side (which is weakened due to a chronic back injury). As for running, since Salty nagged me into suggested me continuing my running program through the off season, I've managed to string together some solid run mileage (for me) with 3 straight 20-ish mile weeks. I have a hilly 10K race next weekend so we'll see where I am at that point. |
| 2013-11-14 10:22 AM in reply to: jmhpsu93 |
Extreme Veteran 2263 Ridgeland, Mississippi | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by jmhpsu93 It's also kinda hard to do sprints on TR because of the lagging nature of the Virtual Power. That was a solid damn workout, though. Yeah at first the lag made it look like i was missing my targets, when it was really just late on picking it up. What I ended up doing was having to fire up the sprint about 3 seconds earlier, which made it tougher, but what's a little extra training? |
| 2013-11-14 10:32 AM in reply to: Asalzwed |
Regular 5477 LHOTP | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by Asalzwed Think I'm finally feeling back to "normal." Had a track workout last night. 5 x 1200 @ 4:42 followed by a 12' hilly run then 5 x 30 second hard hills. It was a long hard workout. Taking an "rest" day today. I'll still run when i go to packet pickup but it'll be super short. Dayum!
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| 2013-11-14 10:34 AM in reply to: jmhpsu93 |
Regular 5477 LHOTP | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by jmhpsu93 Strong work Mike :) How has your back been feeling with all of this? Still working the weakness(es)...I've been to Bikram at least 2x/week since the beginning of September and 3x/week for the last month or so. The flexibility, especially in my hamstrings, is improving. I've also gained some strength in that awkward lower back muscle area, especially on my left side (which is weakened due to a chronic back injury). As for running, since Salty nagged me into suggested me continuing my running program through the off season, I've managed to string together some solid run mileage (for me) with 3 straight 20-ish mile weeks. I have a hilly 10K race next weekend so we'll see where I am at that point. |
| 2013-11-14 10:34 AM in reply to: jmhpsu93 |
| Seattle | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by jmhpsu93 Still working the weakness(es)...I've been to Bikram at least 2x/week since the beginning of September and 3x/week for the last month or so. The flexibility, especially in my hamstrings, is improving. I've also gained some strength in that awkward lower back muscle area, especially on my left side (which is weakened due to a chronic back injury). As for running, since Salty nagged me into suggested me continuing my running program through the off season, I've managed to string together some solid run mileage (for me) with 3 straight 20-ish mile weeks. I have a hilly 10K race next weekend so we'll see where I am at that point. Great! Whatever gets you to HTFU I mean, STFU. |
| 2013-11-14 12:11 PM in reply to: switch |
| Master 10208 Northern IL | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by switch Originally posted by ligersandtions Ben, you are a beast on the bike! Those are numbers that are almost foreign to me  I had a couple hard rides over the weekend, so when I went to ride on Tuesday, my legs told me in no uncertain terms that they were not freaking doing it! Normally I would have tried to push through and been really disappointed in myself, but I thought about the conversations in here and decided to take a smarter approach. I stayed on the bike, but I rode at much lower intensities than I'd originally planned for....and you know what? I had a great ride this morning because I didn't try to kill myself on Tuesday. Remember that Daniels running article you sent me a while ago? At the end, he gives a sample VO2max workout that has you at VO2 for 24 minutes throughout the workout. I adapted it to a cycling workout and am kind of in love with it. Article: http://rundynamics2.webs.com/DRFintervals.pdfProfile: http://www.trainerroad.com/cycling/rides/478595-VO2max-10.29.13Nicole, that looks like a great workout. Thanks for sharing that! I, too, have found myself thinking of the conversations in here and the JD thread (and Salty scolding me) a lot lately Yeah, nice going Nicole! Power development between the two is quite similar. You can use a number of the same workouts for both. Just have to be more careful with running due to the injury potential, but the concepts for power development are the same. I've been getting better about only doing enough in workouts as well, as seen from the Daniels reading. Work the intended areas at similar levels for a few weeks and *then* see about raising it. |
| 2013-11-14 12:55 PM in reply to: switch |
Expert 4953 Middle River, Maryland Silver member | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by switch Originally posted by jmhpsu93 Strong work Mike Still working the weakness(es)...I've been to Bikram at least 2x/week since the beginning of September and 3x/week for the last month or so. The flexibility, especially in my hamstrings, is improving. I've also gained some strength in that awkward lower back muscle area, especially on my left side (which is weakened due to a chronic back injury). As for running, since Salty nagged me into suggested me continuing my running program through the off season, I've managed to string together some solid run mileage (for me) with 3 straight 20-ish mile weeks. I have a hilly 10K race next weekend so we'll see where I am at that point. How has your back been feeling with all of this? Good days and mediocre days, but no bad ones. Just got a "booster" cortisone shot this week (yeeee-owwwwwwtch!!!) because the sciatica has been acting up a bit (and we had planned for one sometime this fall anyway). The Bikram and all the core work we all did this summer definitely helped for sure. Given that about 20 months ago we were talking fusion surgery I can't complain. |
| 2013-11-14 1:26 PM in reply to: switch |
Pro 6520 Bellingham, WA | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by switch Originally posted by brigby1 Staying more disciplined with training efforts and volume seems to be helping. Pushed it a bit on the trainer tonight to see how things were going. ~2 1/2 that included an hour at 302 and then 2 x 20' at 326 & 328. And it wasn't *that* hard to get through. Don't have all specifics for Saturday worked out yet, but should be able to ride well again so long as I stay smart the next two days. Only the swim tomorrow should be hard. So, your FTP is ~326? But you did an hour at 302 and 2 x 20 at FTP all in 2.5 hours?
You are a freakin machine! Do you find that scheduling a hard swim the day after a hard bike is the best sequence? I have been trying to figure that out a bit, but I have noticed my legs can feel tired in the pool and that makes some of the longer intervals hard. It could be that I'm just not strong enough on the swim yet, though.
Can't believe you posted this. Tonight I'm taking my son to his first real concert to see his favorite musician. Alice Cooper!! |
| 2013-11-14 1:30 PM in reply to: Asalzwed |
Pro 6520 Bellingham, WA | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by Asalzwed Think I'm finally feeling back to "normal." Had a track workout last night. 5 x 1200 @ 4:42 followed by a 12' hilly run then 5 x 30 second hard hills. It was a long hard workout. Taking an "rest" day today. I'll still run when i go to packet pickup but it'll be super short. That's a super tough workout. You truly are a glutton for punishment. I did 4 x 1000 a few weeks ago and I-pace stuff is the hardest. Good job. |
| 2013-11-14 1:34 PM in reply to: brigby1 |
Veteran 1677 Houston, Texas | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Sitting in the airport waiting for my flight for the Ragnar trail relay this weekend. My hamstring has been behaving all week and I did some ART (and strength work) this morning, so I'm feeling hopeful. I have three legs to run and I think my plan is to cap myself at 30 minutes of running per leg, given my low run volume, and to be cautious (read: walk) on steep terrain, given my previous injuries. I'm also accepting Salty's challenge to get some strength work in between runs. If anyone has core strength work that does not require laying on the ground, I'm all ears |
| 2013-11-14 1:35 PM in reply to: jmhpsu93 |
Pro 6520 Bellingham, WA | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by jmhpsu93 Still working the weakness(es)...I've been to Bikram at least 2x/week since the beginning of September and 3x/week for the last month or so. The flexibility, especially in my hamstrings, is improving. I've also gained some strength in that awkward lower back muscle area, especially on my left side (which is weakened due to a chronic back injury). As for running, since Salty nagged me into suggested me continuing my running program through the off season, I've managed to string together some solid run mileage (for me) with 3 straight 20-ish mile weeks. I have a hilly 10K race next weekend so we'll see where I am at that point. Way to go on the running. You'll be so far ahead of the game going into next season. I am really trying to carry over some swim/bike into next year while still focusing on my running weaknesses. I'm doing good on the bike but I've been so busy at work that the lunchtime swims aren't happening like I want. |
| 2013-11-14 1:40 PM in reply to: ligersandtions |
Pro 6520 Bellingham, WA | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by ligersandtions Sitting in the airport waiting for my flight for the Ragnar trail relay this weekend. My hamstring has been behaving all week and I did some ART (and strength work) this morning, so I'm feeling hopeful. I have three legs to run and I think my plan is to cap myself at 30 minutes of running per leg, given my low run volume, and to be cautious (read: walk) on steep terrain, given my previous injuries. I'm also accepting Salty's challenge to get some strength work in between runs. If anyone has core strength work that does not require laying on the ground, I'm all ears Good luck with your Ragnar relay. These sound like so much fun. |
| 2013-11-14 1:50 PM in reply to: 0 |
Pro 6520 Bellingham, WA | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge So far this has been a very good week all things considered. I had a little set back with tweeking a tendon Saturday but was able to get in three good trainer sessions since then (no pain when I ride). I was still sore at the beginning of the week but was able to do a five mile easy run on Tuesday. Felt the tendon and was really gentle with it. Yesterday ran an easy 3.2 and felt really good. I'm skipping any quality work this week and will play it by ear next week. If I do some quality it'll be a pretty easy R-pace workout (reduced reps and speed from last time). I might alter my upcoming race schedule too. Maybe do the next scheduled 5k with my son and give myself another week to recoup. Anyway, I was thrilled to be able to run again without pain yesterday. Edited by popsracer 2013-11-14 1:51 PM |
| 2013-11-14 2:12 PM in reply to: ligersandtions |
| Seattle | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by ligersandtions Sitting in the airport waiting for my flight for the Ragnar trail relay this weekend. My hamstring has been behaving all week and I did some ART (and strength work) this morning, so I'm feeling hopeful. I have three legs to run and I think my plan is to cap myself at 30 minutes of running per leg, given my low run volume, and to be cautious (read: walk) on steep terrain, given my previous injuries. I'm also accepting Salty's challenge to get some strength work in between runs. If anyone has core strength work that does not require laying on the ground, I'm all ears Yessssssssssss!!!! I love it! Off the top of my head, standing (core engaged) knee to elbow, standing oblique crunch, single leg deadlift (without weight) |
| 2013-11-14 2:13 PM in reply to: popsracer |
Pro 6520 Bellingham, WA | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge This was 32 years ago. That is still my race singlet. (run.jpg) Attachments ---------------- run.jpg (66KB - 3 downloads) |
| 2013-11-14 2:14 PM in reply to: popsracer |
| Seattle | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by popsracer So far this has been a very good week all things considered. I had a little set back with tweeking a tendon Saturday but was able to get in three good trainer sessions since then (no pain when I ride). I was still sore at the beginning of the week but was able to do a five mile easy run on Tuesday. Felt the tendon and was really gentle with it. Yesterday ran an easy 3.2 and felt really good. I'm skipping any quality work this week and will play it by ear next week. If I do some quality it'll be a pretty easy R-pace workout (reduced reps and speed from last time). I might alter my upcoming race schedule too. Maybe do the next scheduled 5k with my son and give myself another week to recoup. Anyway, I was thrilled to be able to run again without pain yesterday. I'd prefer to read about you making those kind of adjustments than "HTFUing" and probably even more than a PR. GREAT work, Steve. This is so good. |
| 2013-11-14 2:22 PM in reply to: Asalzwed |
Extreme Veteran 2263 Ridgeland, Mississippi | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Since we're in the spirit of sharing photos. Pics from my 10K came in, and I found one of me right before I finished. So that's what I look like pushing my threshold...
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| 2013-11-14 2:27 PM in reply to: Asalzwed |
Pro 6520 Bellingham, WA | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by Asalzwed Originally posted by popsracer So far this has been a very good week all things considered. I had a little set back with tweeking a tendon Saturday but was able to get in three good trainer sessions since then (no pain when I ride). I was still sore at the beginning of the week but was able to do a five mile easy run on Tuesday. Felt the tendon and was really gentle with it. Yesterday ran an easy 3.2 and felt really good. I'm skipping any quality work this week and will play it by ear next week. If I do some quality it'll be a pretty easy R-pace workout (reduced reps and speed from last time). I might alter my upcoming race schedule too. Maybe do the next scheduled 5k with my son and give myself another week to recoup. Anyway, I was thrilled to be able to run again without pain yesterday. I'd prefer to read about you making those kind of adjustments than "HTFUing" and probably even more than a PR. GREAT work, Steve. This is so good. If there is one thing I've learned over the last four years it's that damaged tendons do not respond well to HTFU. |
| 2013-11-14 2:28 PM in reply to: msteiner |
| Seattle | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by msteiner Since we're in the spirit of sharing photos. Pics from my 10K came in, and I found one of me right before I finished. So that's what I look like pushing my threshold...
Hahaha, awesome |
| 2013-11-14 2:34 PM in reply to: popsracer |
Regular 5477 LHOTP | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by popsracer This was 32 years ago. That is still my race singlet. STEVE! You're HOT! Can I say that? Is that weird? :) |
| 2013-11-14 2:35 PM in reply to: popsracer |
Regular 5477 LHOTP | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by popsracer Originally posted by switch Originally posted by brigby1 Staying more disciplined with training efforts and volume seems to be helping. Pushed it a bit on the trainer tonight to see how things were going. ~2 1/2 that included an hour at 302 and then 2 x 20' at 326 & 328. And it wasn't *that* hard to get through. Don't have all specifics for Saturday worked out yet, but should be able to ride well again so long as I stay smart the next two days. Only the swim tomorrow should be hard. So, your FTP is ~326? But you did an hour at 302 and 2 x 20 at FTP all in 2.5 hours?
You are a freakin machine! Do you find that scheduling a hard swim the day after a hard bike is the best sequence? I have been trying to figure that out a bit, but I have noticed my legs can feel tired in the pool and that makes some of the longer intervals hard. It could be that I'm just not strong enough on the swim yet, though.
Can't believe you posted this. Tonight I'm taking my son to his first real concert to see his favorite musician. Alice Cooper!! Wait, what? How old is your son? He's like 8, right? Alice Cooper? I'm sending you a parenting trophy. Freakin awesome! |
| 2013-11-14 2:36 PM in reply to: switch |
| Seattle | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by switch Originally posted by popsracer This was 32 years ago. That is still my race singlet. STEVE! You're HOT! Can I say that? Is that weird? Uh and he's aged nicely!!!! I've seen him! |
| 2013-11-14 2:36 PM in reply to: msteiner |
Regular 5477 LHOTP | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by msteiner Since we're in the spirit of sharing photos. Pics from my 10K came in, and I found one of me right before I finished. So that's what I look like pushing my threshold...
Matt! Your face with the Honey Badger shirt is PRICELESS! So awesome! And knowing the PR behind it makes it even better :) |
| 2013-11-14 2:43 PM in reply to: switch |
Extreme Veteran 2263 Ridgeland, Mississippi | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by switch Originally posted by msteiner Since we're in the spirit of sharing photos. Pics from my 10K came in, and I found one of me right before I finished. So that's what I look like pushing my threshold...
Matt! Your face with the Honey Badger shirt is PRICELESS! So awesome! And knowing the PR behind it makes it even better The back of the shirt says "DON'T CARE!" I love the name of my team. It was my second choice for our name. The first was "Team Steiner", but no one else seemed to want to go with that one. |
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