Asphalt Junkies Spring 2013 - Closed (Page 33)

It sounds like you had a great day!  There's no telling what you're capable of when you allow yourself to let some of the stress roll off your shoulders and let the lessons you've learned take control.  Great job and now you know that you can get somewhere you hadn't been before and farther!  1500 isn't very far away!

Speaking of motivation...

I am happy to report my foot that was bothering me feels great. No more pain at all. The problem is I have now lost my motivation to run. I just can't get excited about the potential to trigger foot pain again and I'm feeling really run down this week. Sitting here thinking about how I know I need to get on that treadmill.......

Dina, we hope you get your MOJO back.  Do you have any races to look forward to?

How's your Dad? dog?

Well got to brag, son made the freshman HS baseball team. 

If I may offer a suggestion...plan to run for JUST 5 minutes.  No more.  Motivation's not needed for 5 minutes right?  I am supposing that 5 minutes won't be enough to trigger the foot, but may be enough to stimulate the joints...tendons and such..synovial fluid...You know those basic adaptations needed for running legs.

I read this too late. Finished 3.25 miles and my foot still feels good. I changed shoes which I am hoping will be the solution to this latest issue. I was trying out some low drop shoes with a little more stability but I just don't think my right foot likes that much control in my shoes anymore. Funny since I wore custom orthotics for years. Switched back to my Saucony Mirage shoes and things are better.

Still feeling run down and very tired but I'm blaming that on the flu shot I got Monday.

Thanks everyone for the well wishes for my Dad! Mom says everything went well and he is doing great. Home already, they wanted to get him out of the hospital quickly due to all the viruses going around. Sent him home with extra doses of antibiotics to help fight off anything that might come around.

Karl that is great! Congratulations to your son!

Down 0 lbs this week. Can't complain as I had some "bad" days in terms of eating and excercising. Just picked up the bike from the shop where it got a much needed tune up. Ready to ride this weekend.

Start: 40lbs

1/9: 39 lbs

1/16 39 lbs

How do you push through a plateau?

I think I have reached my first plateau in terms of training - if that makes any sense. I've been maintaining a running and swimming plateau now for about 2 months and need to push through it. Up to this point, I have just been building volume and now sustaining that level I have built up to. My biking has not kept up and I am working on building it back up. Currently:

Swim 2x a week, sometimes 3x --- 1,500 yd, 2,000 yd, and sometimes 2,500 yd

Run 2x a week, 4 miles (short), 8-10 miles (long)

Bicycle - 90 min (short), 120 minute (long)

Weight training 2x, sometimes 3x, back & bi's, chest n tri's, legs n shoulders if I can squeeze it in.

By the way- I have a Sprint scheduled at the end of March and the end of April.

I have noticed that I had covered more distance in November than what I can cover now. I am also nursing a tightened IT band so I cannot get in my 1mile warm up runs before most workouts.

I am wondering how to push through the plateau I am in. Do I try to build more volume or work on intervals/speed work and get faster?

I would say you need more frequency/volume. I really wouldn't add intensity until you've built up a bit ore volume because it can be a shortcut to injury, and you still have lots of room for gains volume wise. Now I'm not sure what your personal goals are as far as the weight training, but you could consider subbing in triathlon specific workouts for those.

Hey guys.  Sorry this is late.  Crazy busy week at work and just no time to get on the computer for fun.  I'm at 20 lbs right now...10 to go.  Good to see some people making progress and others that need our motivation.  

Keep up the good work and remember you are what you eat.  And of course sugar doesn't make you sweet.

Dave-

Thanks for the input. I do weight training when my husband is in town - it is kinda our lunch date near my work, cheesy, I know. He is in law enforcement and works 70 miles away; 70 miles away + 12 hours shifts requires that he stay close to work so he is only home about half the week. I could definitely take that down to 1 a week and do a total body workout.

Form the snapshot of my weekly routine, what tri specific workouts would you sub in? If I incorporated some short workouts, like 30 minute bike rides/runs, would I still be benefitting from them? My schedule permits me to get in a lunch workout 4x a week and then I get 2 or 3 mornings a week where I can get a long workout in - up to a 2 hour session if I get my butt up at 4:30 during weekdays. I am a single parent most nights of the week so no training sessions are possible. I can sometimes get a Saturday workout in at the Y, but am limited to a 2 hour window - childwatch max hours.

My long term goal is to train for a HIM for September 2014. I am trying to build up slowly and steadily for that and not get burned out. I don't have a bike trainer at home (yet), but am hoping to get one at the end of the moth as a birthday present to myself.

Oh no! Better to have it now and get it outta the way. I was sick in September (thanks to back to school kids) and had the stomach flu the first week of December. I was benched for almost 8 days.

Take care, rest, rest, rest, and then watch some movies. Being sick is awful- those aches and pains.... yuck.

Take care, I hope you bounce back quickly!

Jen I agree with Dave. Last season was my first and my goal was to complete a HIM. I had 11 months to get it together. I started with S/B/R and strength training however as the season wore on I just could not keep up with the strength training so I dropped it. I'm not saying that is what you should do but I think if you long term goal is a HIM you probably need to be running more and biking more.

I think I was swimming 3x a week and running and biking 4x a week. I don't think there is any substitute for S/B/R. Also on the bike I think one thing I wish I would have done last year was more interval training. I just worried about my endurance, riding longer and longer rides so I could do the HIM. You can build endurance quickly on the bike but strength and power is only gotten by riding hard and doing intervals. Not to say I didn't do any hard rides but what I am doing now with the winter cycling program would have paid big dividends last season for me. I just didn't know any better. I also agree with you guys and think building up slowly and steadily is the smart thing to do.

Tracy I'm sorry to hear that, take care of yourself and I hope you are feeling better soon. I am thinking you have two kinds of luck, bad and none.

Finally! I got a workout in today. Man I was feeling like such a slacker lately. Jorge's WCP week 7 day 1 and it was testing day. I did another 20 minutes FT test. I rode as hard as I could for those 20 minutes and when I was done I thought I was gonna die. The results were not too bad:

First test 6 weeks ago- 274 Avg Power/314 Max Power

Tonight- 285 Avg Power/375 Max Power

I think I could have done better but I haven't worked out since Saturday, been sick during that time and have not been getting a lot of sleep lately however I'm pretty happy with that. I still have a lot of work to do but I am heading in the right direction. Thank you Jorge as much as I hate you toturing me for the last 6 weeks I am seeing improvement.

Dina glad to hear your Dad is doing well and that you found a little motivation and got that run in there with no setbacks, way to go!