SWBKRUN fast, furious, and closed (Page 34)

No racing here.

But happy to say that On Sunday and Monday I was feeling a sore upper back. Yes I said happy. A light bulb went off in my head about old issues with respect to sore upper back actually being my left hip out of place from an old injury. At one point I had back problems 10 years ago that caused my hip to go out of place and I would loose all hip and core strength on my left side.

I end up with a sore upper back because it takes over for the weakness of the lower back. I have been struggling with tracking issues on my left knee for several months now. More so the last 6 weeks bugged me with inflamation gone I had some ok short runs and build up runs but always felt a niggle of some sort in my knee.

Go into the Chiro on Monday tell him whats going on. He shook his head said " I seen you here 9 months ago because you knew you had an issue, I thought you were going to come for regular maint now?" I layed down on his table. My left leg was about 1/2" shorter then my right. HE had me lift my right leg off the table and push against his two hands. He couldn't push my leg down.

Over to the left side to repeat. Open palm 3 tips of his finger and he was slamming my leg down with no force. I HAD NO STRENGTH in my core, hip or leg to keep it up. He looked and me and said " You know 4 muscles attach to your QUAD, hence QUAD and if you are weak on part of them it will pull your knee all over the place" He did his usual twist, turns, reset and spine massage and all of a sudden my leg was back to normal length and I had strength in my hip and core on the left side. He said to give it a day or two and then go have a good run.

Monday I ran with our learn to run group so only 14 mins of total running and 30 mins of walking. Last night I went out and ran 5km of hill work with not a single niggle in my knee. NOTHING. I kept waiting for it, I expected to feel something. I went easy at first and still didn't push really hard but nothing. KNEE felt GREAT.

I have had my first GREAT run in Months and I have missed it. Still going to ease back into it. But it has also taught me Cross training and other things keep your base there for running. Knee still feels great today.

I don't believe this was the only issue, I do believe weak core, too much too fast, wrong shoes and hip all added up to the problem. But I can say I had a smile on my face from ear to ear. And I am no longer worried about finishing my first Sprint triathlon that only 7 weeks away... OMG ONLY 7 WEEKS AWAY... GULP.

Masters swim followed by weights hitting all body parts.

Ummmmm... in case anyone is wondering...

IM TEXAS IS ONE MONTH FROM TODAY!!!!!

... but who's counting??!!

My $.02 ......  First, have fun, enjoy the sights and sounds, crowd, etc. 

My favorite distance!  Here is my usual pacing strategy. Swim should be fast but not all out, you can't win the race in the water but you can lose it if you come into T1 huffing and puffing.  Bike = Should be about a 95% effort based on LT, or an RPE around 8.  Run=  Should be at 85% to 90% pace for the first 5-6km and then whatever you got left for the remainder. (welcome to the hurt locker!)  

Nutritional needs really depend on how long you are going to be on the course and how hot & humid it is (don't know how far north you are racing or how fall has been down under this year!),  but less is better has always been my motto for an Oly.  I usually plan 1 bottle of Electrolyte drink (mixed at 200 calories) and 1 or 2 gels on the bike (100 cal each) and that is all.  No need for any protein or anything solid.  The run should be an all-out  .... so no time for food because your stomach will probably be shut down anyway, so you want to make sure you are taking in all your calories on the bike.  So based on that, your intake should be between 150-200 calories per hour, so around 350 - 500 calories total.  Water intake really depends on the day, but I usually try to never miss a water station on the run (one for the head, a little sip for the body)

You will have to get any transition tips you might be looking for from John (fatty) as he is the resident transition Speed King!   

Good luck, Have fun, and REPRESENT!  

All out for a 10K? what's your definition?  If I did that, I would be on the ground before the 5K mark.

Crap.  IMWI volunteer spots opened 8 min ago.  I still have not figured out what to do.  Eek!

Oops.  Apparently my junk filter filtered out the notification that volunteer spots opened yesterday.  And all the good slots are filled.  GRRRRR.  I really wanted to work in T1.    I'm now in the massage tent and helping with registration on Monday.

ha.  that dawned on me at breakfast this morning.  there was a slight pause in my life when it happened. 

we can run a 10k inside your new house!

edit.  and dino's favorite distance is gonna change in july.  not the 17th but shortly thereafter.

transition... pack light and move.

I think you missed this earlier part of my post   ....... All out for the last 3-4 km, and you should be close to being on the ground when you are done!  

Anyone around here racing it?

Keep checking back!  There were having some weird issues with it yesterday, so some of the sports that were full were just glitches because they automatically registered people who did things last year for this year again. 

Ryan will be at the Kohl Center run aid station from like 11-3:30, and probably later.  We both did that last year, and it is a LOT of fun!  I wish I could be there again!  You should at least swing by and meet him though!

good to know.  Will do.  Thanks!

When I go out for a run, I always wear my Garmin.  I'm over-the-top with the numbers and fixate on it way too much (if you ask Jeff).   When I need a break, I stop the Garmin.  I don't stop moving - I'm walking.  Often retracing my steps, starting overish, if that makes sense.  I'll do that for 20 seconds or so, then start the Garmin back up and start running again.  SO, I'm actually out there longer than the Garmin shows, and I'm actually running/walking farther than it shows.   If I never stopped it, I'd be slower, but have more mileage.  Whatever.

So, it's taper time.   Time to try something new!  Took off from the front door, started the Garmin, and never stopped it!  Slowed to a fast walk a couple of times to get water, but NEVER STOPPED IT.  9 mile run......WooHoo!  Still  held 8:50s, and it didn't hurt!

Starting to feel a bit better about Big Sur.  Still worried about all of the climbing, and the lack of a topo map.  The race instructions state most people add about 20 minutes to their best marathon time because of the climbs.  That would bring me in at a 4:19.

I signed up for a 3:50 pace group.  I'm nothing if not ambitious.

I've got the 2012 BQ, but by the skin of my teeth.  With my time, and the new entry rules, I won't get to race, I'm sure.  So, if I'm gonna try to do Boston in 2012, I think I need to do a 3:54 or better.   Doable on a flat course, debatable on this.

Send me your thoughts - suggestions!!

Ah, you're right I did miss tht part....I usually escalate the last half, but it isn't all out. ...my motto is if you aren't puking at the end you haven't worked hard enough!

no.

SSMinnow - 2011-04-21 3:35 PM my motto is if you aren't puking at the end you haven't worked hard enough!

ha.

fattyfatfat - 2011-04-21 3:58 PM

SSMinnow - 2011-04-21 3:35 PM my motto is if you aren't puking at the end you haven't worked hard enough!

ha.

Are we talking about running or drinking???

I give you a lot of credit for attempting the BQ on such a tough course.  I havent seen the new version, but did drive the old one and while beatiful it is crazy HARD! 

Should you be entertaining alternatives down the road Grand Rapids, Fox Cities and Green Bay are great BQ courses.....

BE TOUGH! That's my best advice.....

BLAH yourself.

Linda, you are going to do great.  And I wouldn't say you have to add 20 minutes because don't forget, what goes up must come down.  I had a 25 minute PR at Big Sur on not the best training volume, only 2 long runs at 20-ish miles, but don't forget to shorten your strides and land softly on the downhills.  On uphills and downhills, find taller people going your pace and tuck behind them.   Drafting works really well.  The year I did it there was a headwind the whole way along HWY 1...so definitely draft!

Don't stress about the course change, don't try to keep a pace that is too taxing on the first 14 miles because you can make up tons of time after the halfway point.  PROMISE!!!!  I think running with the pace group might be the way to go because they will know which parts to run easier, etc. 

Glide, Baby!!!  The course is so beautiful and tranquil...loved it!  Good luck, Girlfriend!!!! 

G-MACHINE!!!!

Thanks for the advice!

The weather is cooling down here now but some days are still in the high 20's (Centigrade) so I'm sweating quite a bit on the brick sessions. I think having trained through the Summer months I'll find it fairly cool next weekend.

Ok, so the plan is strong steady swim, hydrate and re-fuel on the bike, maintain a steady/hard pace and hammer any downhill sections then get into my groove on the run before pushing the pace after the 5k turnaround and giving it all I've got for the last 2-3km's - puking as I cross the finish line, sound like fun....!