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Asphalt Junkies Spring 2013 - Closed (Page 35)
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 2013-01-17 8:26 PM in reply to: #4582215 |
Expert  2380    Mastic Beach, NY |  Subject: RE: Asphalt Junkies Spring 2013 - Closedjenbmosley - 2013-01-17 8:51 AM
Quickly, as I don't have much time. David is right about the intensity for running. With as a low a volume as you have for running I wouldn't recommend any intensity until you're at about 20 miles a week for a couple of months. The bike is another story. The first things I would do would be to drop your riding time on both of your rides to 1 hour and 1.5 hours tops and after each bike get a 2-3 mile run in as brick WO's. This will accomplish 2 things; It will get your run volume higher, which is something that needs to be adjusted if you are looking to complete a HIM later this year, and it will give you some opportunity to do interval work similar to what Tony suggested. We just discussed Bhargavs doing Jorge's 2x a week ans I would suggest the same for you. If you aren't going to be doing anything other than sprints for the early part of the season this would seem to work well for you. Personally, I wouldn't drop the time with your husband. You may think it sounds weird but love spending time at the gym with Lis and I suppose your husband enjoy's the time with you too. You might suggest doing some training more related to your interest with him and then both of you could get some good cardio work next to each other. No matter how you work it now, you'll need to decide how things will work better for you if you chose to do a HIM later this year. 2x a week running and riding won't be good to you as training peaks. You'll want to get all 3 disciplines to a higher volume. Swim 2x a week @ 2500-3000 yards each and cycling and running 3x a week would be my recommendation. Dirk - Thank you, thank you, thank you for the feedback. I am printing off your post and saving it to Evernote. I will be overhauling my training plan this weekend. As for the HIM - I would like to do one this September, but decided to wait till next year because of the swim. I have panicked in the water and want more practice doing OWS. I am a decent swimmer, just have a mental hurdle that I need to get through. My plan is to do a couple of Sprints this Spring, a Tough Mudder and some Half Marathons, then in the Fall do a couple more Sprints and an Olympic distance. My husband and I met in the gym so we love to be in the gym together... we act like goofy teenagers when we are there.
Jen, Dirk and Jeff offered up some great advice. I agree with the brick workouts, I did alot of the 60-90 minutes on the bike and 30 minute run variety. I think they helped alot. As far as your OWS you should try and get out there as much as possible with some experienced swimmers. I can't tell you how much being out with some experienced triathletes helped my confidence and swimming last season. Without those swims I would never have been able to finish the HIM. |
| 2013-01-17 8:30 PM in reply to: #4542598 |
Elite 3913  far northern CA | Subject: RE: Asphalt Junkies Spring 2013 - Closed My foot didn't really hurt today! Yay! I'm not ready to say it is day 1 of no pain, though. There are a few niggles in that spot. Not painful, though. It has almost been two weeks with no running. The flu has pretty much run it's course, too. Yay! |
| 2013-01-17 8:31 PM in reply to: #4582025 |
Expert 2380 Mastic Beach, NY | Subject: RE: Asphalt Junkies Spring 2013 - Closed RunningYogini - 2013-01-16 11:13 PM strikyr - 2013-01-16 6:55 PM And then when I'm healthy during a race, I rip apart the field! I guess I have lots of time to get my hit list worked up. RunningYogini - 2013-01-16 9:26 PM Now I have the flu! Great! Happy New Year to me! 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.  I love it and man I would hate to be one of those people on that list. |
| 2013-01-17 8:36 PM in reply to: #4583611 |
Pro 3804 Seacoast, NH! | Subject: RE: Asphalt Junkies Spring 2013 - Closed RunningYogini - 2013-01-17 9:30 PM My foot didn't really hurt today! Yay! I'm not ready to say it is day 1 of no pain, though. There are a few niggles in that spot. Not painful, though. It has almost been two weeks with no running. The flu has pretty much run it's course, too. Yay! OH man, that's awesome news Tracy. Remember...don't go nuts running around like crazy, okay? |
| 2013-01-17 8:47 PM in reply to: #4583294 |
Veteran 454 Cairo, GA | Subject: RE: Asphalt Junkies Spring 2013 - Closed JeffY - 2013-01-17 5:21 PM jenbmosley - 2013-01-17 1:54 PM As for my husband, he refuses to do cardio, he is convinced it will strip him of his mass (in his terms - his muscle). He could benefit from some cardio, but I am not going to tell him that. Jen, how big is your husband? Is he a competitive bodybuilder? I ask because I'm a reformed gym-rat/bodybuilder myself and know what I'm talking about when I say that cardio causes less muscle loss than he thinks. I was at my lifetime mass peak when I took up triathlon again. I was able to get to about 10hrs of weekly cardio before I began to lose any weight. Have him look at my profile and check out my pics. I allowed myself to lose 20lbs in those pics and seem to have lost mostly just fat. And make sure he knows I didn't lose those 20lbs by accident, I did it intentionally. I could probably still be within 8lbs of my peak mass with my 17hrs of cardio I do now weekly.
Jeff & Dirk-I was definitely laughing as I read the advice to pass on to my husband. I am definitely going to pass the info along at the right moment. Jeff - I will have him check out your profile as well. That might change his mind in his training approach. My husband, Kelly, is 6'1 with very broad shoulders and weighs about 235. He has a lot of definition in upper body. He played pro baseball for a short period after high school and definitely looks like a baseball player. I can't wait to see and hear his response when I pass along the info. |
| 2013-01-17 9:24 PM in reply to: #4542598 |
Member 57 New York | Subject: RE: Asphalt Junkies Spring 2013 - Closed A nice breakthrough in the pool today. I had a lesson with my coach and one of the things he made me do was to try and swim 25 meters as slow as possible and in no less than a minute. First try to go slow took me 45 secs and after 2 attempts I finally managed to slow down to a minute. He then asked me to swim normally and I just kept going. 100 meters at first and then 150m. I hadn't been able to go more than 50m at a time before this. I knew I had to slow down as many had suggested here before but it really took this radical effort to go as slow as possible to turn it around! Feel pretty psyched about it! |
| 2013-01-17 9:31 PM in reply to: #4542598 |
Member 57 New York | Subject: RE: Asphalt Junkies Spring 2013 - Closed Catching up on the other posts now... Tony, congrats on the increase in your FTP. Jorge will be proud :D Karl, congrats to your son for making the baseball team Tracy, take care and use the downtime to hopefully watch a few movies or read a book. This flu seems to be going around like crazy. Hope you feel better soon |
| 2013-01-18 12:13 AM in reply to: #4542598 |
Expert 1151 Las Vegas, NV | Subject: RE: Asphalt Junkies Spring 2013 - Closed Ran at the indoor track today and was lapped by an older gentleman wearing a shirt that said, "70 is the new 25". Love it. Hope I'm still out there and running when I reach that age. Still doing C25K and gradually running more than walking. By the end of the month, I should be runnng the entire 30 minutes. Looking to do a 5K in March. |
| 2013-01-18 5:15 AM in reply to: #4542598 |
Expert 1439 Tallahassee | Subject: RE: Asphalt Junkies Spring 2013 - Closed |
| 2013-01-18 6:55 AM in reply to: #4583620 |
 Bronze member | Subject: RE: Asphalt Junkies Spring 2013 - Closed jgerbodegrant - 2013-01-17 8:36 PM RunningYogini - 2013-01-17 9:30 PM My foot didn't really hurt today! Yay! I'm not ready to say it is day 1 of no pain, though. There are a few niggles in that spot. Not painful, though. It has almost been two weeks with no running. The flu has pretty much run it's course, too. Yay! OH man, that's awesome news Tracy. Remember...don't go nuts running around like crazy, okay? x2 take it easy but so happy for you that things are feeling better! |
| 2013-01-18 6:56 AM in reply to: #4583804 |
| Bronze member | Subject: RE: Asphalt Junkies Spring 2013 - Closed jpbis26 - 2013-01-18 12:13 AM Ran at the indoor track today and was lapped by an older gentleman wearing a shirt that said, "70 is the new 25". Love it. Hope I'm still out there and running when I reach that age. Still doing C25K and gradually running more than walking. By the end of the month, I should be runnng the entire 30 minutes. Looking to do a 5K in March. Now that is a cool shirt |
| 2013-01-18 7:00 AM in reply to: #4583681 |
| Bronze member | Subject: RE: Asphalt Junkies Spring 2013 - Closed bhargavs - 2013-01-17 9:24 PM A nice breakthrough in the pool today. I had a lesson with my coach and one of the things he made me do was to try and swim 25 meters as slow as possible and in no less than a minute. First try to go slow took me 45 secs and after 2 attempts I finally managed to slow down to a minute. He then asked me to swim normally and I just kept going. 100 meters at first and then 150m. I hadn't been able to go more than 50m at a time before this. I knew I had to slow down as many had suggested here before but it really took this radical effort to go as slow as possible to turn it around! Feel pretty psyched about it! YAY! Keep up the great work in the pool! |
| 2013-01-18 7:06 AM in reply to: #4583681 |
Veteran 454 Cairo, GA | Subject: RE: Asphalt Junkies Spring 2013 - Closed bhargavs - 2013-01-17 10:24 PM A nice breakthrough in the pool today. I had a lesson with my coach and one of the things he made me do was to try and swim 25 meters as slow as possible and in no less than a minute. First try to go slow took me 45 secs and after 2 attempts I finally managed to slow down to a minute. He then asked me to swim normally and I just kept going. 100 meters at first and then 150m. I hadn't been able to go more than 50m at a time before this. I knew I had to slow down as many had suggested here before but it really took this radical effort to go as slow as possible to turn it around! Feel pretty psyched about it! Bhargav- I was actually thinking about you the other day when I swimming laps. I realized myself, as somewhat of a newbie to triathlon, have a tendency to push hard on a run and push hard while biking. It is very hard to break from this habit to do the exact opposite in the water. I also thought about how hard it is to train your legs to kick minimally while focusing on arm pull, speed and technique. Congrats on the breakthrough! |
| 2013-01-18 7:09 AM in reply to: #4542598 |
| NH | Subject: RE: Asphalt Junkies Spring 2013 - Closed Busy group. This is a fly by visit as I've been offline for a while, hammered at work with a really crazy patch and my entire family is waxed by the flu bug that has hit our area. My training is in the toilet, but I've tried a few times to get out and do something. I guess it’s time to get to the doc and get some drugs since for 2 weeks my head and chest are totally screwed up, I sound like a seal at a convention, and I can’t seem to kick it on my own. Lots of great stuff in the few posts I’ve read. And no one catches Dirk, unless Dirk wants it to be so. |
| 2013-01-18 7:18 AM in reply to: #4542598 |
Veteran 454 Cairo, GA | Subject: RE: Asphalt Junkies Spring 2013 - Closed Alright- gonna share with you all about my run this morning and going to admit things I wouldn't to many people. My goal today was to run 10 miles at a slow, easy pace. My right IT band has been hurting for about a month and I met Karl at the pool about a month ago and he showed me some stretches and excercises to do to help. I've been doing them regularly, but not always the number of reps or sets. Anyhow, I got up at 4:20 this morning to go to the gym and get on the dreadmill-treadmill. Normally I try and do negative splits, but today I just wanted to finish 10 miles without hurting. I ran a nice, slow 10:00 mile pace over easy rolling hills. My cardio was there, but my legs were tired and felt like bricks- I could definitely feel the affects of not getting regular runs in. The first 6 miles were good. Then, I felt like I had to go to the bathroom. At mile 7 I could feel a little discomfort in my knee. A smart person would have stopped. But, I believe that I lost my "smart marbles" when I got hooked on triathlon. I slowed to a walk and surfed the tv for something to distract me.... I found "The Scorpian King." Watching Dwayne "The Rock" Johnson proved to be the perfect distraction to help me through the rest of my run. I run/walked for 2 miles and was able to run the last mile at 10:20 pace. My knee feels pretty good and I am excited. The Tallahasssee Half Marathon is in two weeks and I am now officially feeling excited about it. I realize I will not be shooting for a new PR and that I will just need to focus on listening to my body and my knee. Edited by jenbmosley 2013-01-18 7:20 AM |
| 2013-01-18 7:38 AM in reply to: #4583681 |
Master 3486 Fort Wayne | Subject: RE: Asphalt Junkies Spring 2013 - Closed bhargavs - 2013-01-17 10:24 PM A nice breakthrough in the pool today. I had a lesson with my coach and one of the things he made me do was to try and swim 25 meters as slow as possible and in no less than a minute. First try to go slow took me 45 secs and after 2 attempts I finally managed to slow down to a minute. He then asked me to swim normally and I just kept going. 100 meters at first and then 150m. I hadn't been able to go more than 50m at a time before this. I knew I had to slow down as many had suggested here before but it really took this radical effort to go as slow as possible to turn it around! Feel pretty psyched about it! It sounds like your swim coach has a good idea of what it means to learn to swim properly. Some people tend to go too fast and get discouraged that they are horrible swimmers and decide it's not worth it to keep trying. It sounds like this coach has the right ideas to keep people involved in the sport and begin training them correctly early. Congrats on a great swim! There will be plenty more where this one left off. |
| 2013-01-18 8:00 AM in reply to: #4542598 |
Expert 1439 Tallahassee | Subject: RE: Asphalt Junkies Spring 2013 - Closed Jen, be careful with the run. I do understand about wanting to get the mileage in. Tomorrow I'm supposed to get 12 in, even though I'm hurting (I lost my smart marbles too). I've called trying to get a massage set up for today. Try to get to the Tally 1/2 healthy! Oh yea, registration opens for RedHills Monday at 4:00 pm, if I can help, let me know. |
| 2013-01-18 9:25 AM in reply to: #4584023 |
Veteran 454 Cairo, GA | Subject: RE: Asphalt Junkies Spring 2013 - Closed KWDreamun - 2013-01-18 9:00 AM Jen, be careful with the run. I do understand about wanting to get the mileage in. Tomorrow I'm supposed to get 12 in, even though I'm hurting (I lost my smart marbles too). I've called trying to get a massage set up for today. Try to get to the Tally 1/2 healthy! Oh yea, registration opens for RedHills Monday at 4:00 pm, if I can help, let me know. Karl- I have scaled my mileage back like you would not believe. I used to run 4x a week, now, just twice a week. I am approaching the Tally HM with caution- my goal is to be carfeul and set my sights on the Albany HM in March. |
| 2013-01-18 9:45 AM in reply to: #4584218 |
Extreme Veteran 3025 Maryland | Subject: RE: Asphalt Junkies Spring 2013 - Closed jenbmosley - 2013-01-18 9:25 AM KWDreamun - 2013-01-18 9:00 AM Jen, be careful with the run. I do understand about wanting to get the mileage in. Tomorrow I'm supposed to get 12 in, even though I'm hurting (I lost my smart marbles too). I've called trying to get a massage set up for today. Try to get to the Tally 1/2 healthy! Oh yea, registration opens for RedHills Monday at 4:00 pm, if I can help, let me know. Karl- I have scaled my mileage back like you would not believe. I used to run 4x a week, now, just twice a week. I am approaching the Tally HM with caution- my goal is to be carfeul and set my sights on the Albany HM in March. Thats good! but I would consider keeping the frequency and shortening the runs to prevent injury. if you can help it your long run shouldn't be more than 1/3 of weekly mileage (general rule). |
| 2013-01-18 9:57 AM in reply to: #4583873 |
Elite 3913 far northern CA | Subject: RE: Asphalt Junkies Spring 2013 - Closed KWDreamun - 2013-01-18 3:15 AM Bharvav, congrats on the swim. i'll try that today. Tracy, glad you are ready to run! Oh, I won't be running until at least mid-February. Gotta let that foot heal. |
| 2013-01-18 11:46 AM in reply to: #4584267 |
Veteran 454 Cairo, GA | Subject: RE: Asphalt Junkies Spring 2013 - Closed dmiller5 - 2013-01-18 10:45 AM jenbmosley - 2013-01-18 9:25 AM KWDreamun - 2013-01-18 9:00 AM Jen, be careful with the run. I do understand about wanting to get the mileage in. Tomorrow I'm supposed to get 12 in, even though I'm hurting (I lost my smart marbles too). I've called trying to get a massage set up for today. Try to get to the Tally 1/2 healthy! Oh yea, registration opens for RedHills Monday at 4:00 pm, if I can help, let me know. Karl- I have scaled my mileage back like you would not believe. I used to run 4x a week, now, just twice a week. I am approaching the Tally HM with caution- my goal is to be carfeul and set my sights on the Albany HM in March. Thats good! but I would consider keeping the frequency and shortening the runs to prevent injury. if you can help it your long run shouldn't be more than 1/3 of weekly mileage (general rule). Good Lordy - I am so in violation of that rule of thumb at the moment. My knee is feeling pretty good right now and I have been sitting at my delightful desk all morning - until last week it would get stiff after a run and then sitting at my desk. The fact that I have no discomfort is pretty exciting. I am strangely psyched about it and kinda want to run (a short run) tomorrow. I'm not going to, but just knowing how good I feel right now tells me a lot. |
| 2013-01-18 11:48 AM in reply to: #4584300 |
Veteran 454 Cairo, GA | Subject: RE: Asphalt Junkies Spring 2013 - Closed RunningYogini - 2013-01-18 10:57 AM KWDreamun - 2013-01-18 3:15 AM Bharvav, congrats on the swim. i'll try that today. Tracy, glad you are ready to run! Oh, I won't be running until at least mid-February. Gotta let that foot heal. Tracy - I am sorry to hear about your foot. Are you going to try and fill that training time with another activity or tackle a different type of project? |
| 2013-01-18 12:01 PM in reply to: #4583972 |
| Bronze member | Subject: RE: Asphalt Junkies Spring 2013 - Closed jenbmosley - 2013-01-18 7:18 AM Alright- gonna share with you all about my run this morning and going to admit things I wouldn't to many people. My goal today was to run 10 miles at a slow, easy pace. My right IT band has been hurting for about a month and I met Karl at the pool about a month ago and he showed me some stretches and excercises to do to help. I've been doing them regularly, but not always the number of reps or sets. Anyhow, I got up at 4:20 this morning to go to the gym and get on the dreadmill-treadmill. Normally I try and do negative splits, but today I just wanted to finish 10 miles without hurting. I ran a nice, slow 10:00 mile pace over easy rolling hills. My cardio was there, but my legs were tired and felt like bricks- I could definitely feel the affects of not getting regular runs in. The first 6 miles were good. Then, I felt like I had to go to the bathroom. At mile 7 I could feel a little discomfort in my knee. A smart person would have stopped. But, I believe that I lost my "smart marbles" when I got hooked on triathlon. I slowed to a walk and surfed the tv for something to distract me.... I found "The Scorpian King." Watching Dwayne "The Rock" Johnson proved to be the perfect distraction to help me through the rest of my run. I run/walked for 2 miles and was able to run the last mile at 10:20 pace. My knee feels pretty good and I am excited. The Tallahasssee Half Marathon is in two weeks and I am now officially feeling excited about it. I realize I will not be shooting for a new PR and that I will just need to focus on listening to my body and my knee. This is the hardest part I think. Once those endorphins start flowing I have a very difficult time doing what I know is best. I can start out with the best intentions and a well thought out plan but so many times I get half way through the workout and I just stop listening to my brain. I may make it through the workout but pay for it later. What I'm saying is don't be like me |
| 2013-01-18 2:00 PM in reply to: #4542598 |
Elite 3913 far northern CA | Subject: RE: Asphalt Junkies Spring 2013 - Closed People have completely lost their minds! A dude was just arrested next an elementary school along one of my running routes carrying a 12-guage shotgun, wearing a tactical vest filled with ammo. Apparently, he was walking to the courthouse to make a point about gun violence in schools! What a nut job! Jesus! Thank goodness someone called 911 to report this guy. There are no ducks or geese in this area and it would be a long walk to get to a good hunting spot. |
| 2013-01-18 2:01 PM in reply to: #4584569 |
Elite 3913 far northern CA | Subject: RE: Asphalt Junkies Spring 2013 - Closed jenbmosley - 2013-01-18 9:48 AM RunningYogini - 2013-01-18 10:57 AM KWDreamun - 2013-01-18 3:15 AM Bharvav, congrats on the swim. i'll try that today. Tracy, glad you are ready to run! Oh, I won't be running until at least mid-February. Gotta let that foot heal. Tracy - I am sorry to hear about your foot. Are you going to try and fill that training time with another activity or tackle a different type of project? Well, I'm trying to ride my bike, swim and get on the elliptical. This week was a wash due to the flu, though. |
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