Gray Guys/Girls Master's Focus Triathlon Mentor Group--CLOSED (Page 35)

Hey Scott,

I have a couple thoughts.

I looked at your training log and see that you did a 13.5 mile run just last Saturday. While 13-milers may not regularly be in your training plan, you can clearly go that distance.  Now, if your concern for the upcoming HM stems from pain after the 13.5-mile run, then that is a different discussion.  If the thought of a "short taper" is from an abundance of caution specifically to reduce the risk of injury then tapering probably isn't going to do what you think it is going to do.  The same applies to the CdA camp.  I absolutely understand the desire to minimize injury.  That is my first thought in virtually every training/racing decision I make.  However, a taper is not going to directly minimize the risk of injury.

Let me try and explain "tapering," and I will try and do this as "non-scientific" as I can.

When we train, we apply a training stress to our bodies.  Over the days, weeks and months, those training stresses accumulate creating this thing we call fitness - that is a good thing.  On the flip side of the coin however, as we train and apply training stress to our bodies, we are also creating fatigue.  That is fairly intuitive; if you go for a two hour run or a three hour bike ride, your legs are going to feel heavy and you wouldn't be at your best if you tried to perform at the highest level.  As we go through the season, often using a process known as periodization, we attempt to "balance" our fitness with the fatigue by having recovery days or weeks - we don't want the fatigue to climb so high that it impacts our training and causes a reduction in fitness (a really, really basic description of what happens).  When our most important race approaches, we need to lower our fatigue, while maintaining our fitness, so that we can compete at the highest level - in a process known as a taper.  That can be a tricky process.

For a taper to be effective, there first has to be sufficient weekly training volume to necessitate a taper - generally 10-12 hours of training per week or more.  Below that level of training, a full taper adversely reduces fitness resulting in reduced performance.  Remember the goal of a taper is to reduce fatigue while maintaining fitness.  In general, that is achieved by gradually reducing volume over 2-3 weeks while increasing intensity.

Now, looking at a taper in the context of your HM and the camp, I seem to recall from the workout challenge that your training volume is sufficiently high that you would benefit from a FULL taper if your intent was to put forth your best performance.  However, a) a full taper takes 2-3 weeks, and b) you aren't seeking your best performance, you are seeking injury prevention.

Tapering is about becoming "fresher."  Tapering is about going from "tired legs," and "tired arms," to feeling like Superman.  Arguably being on fresher legs may reduce the risk of injury slightly, however, in reality, unless you did a hard two+ hour run or bike ride, an overnight recovery will result in enough recovery to reduce the risk of injury.  (I can explain all of this a lot more clearly but that means a long drawn out scientific discussion which I don't think anyone wants to read).

The final thought is that only backing off for a couple days is not really going to accomplish anything.  Yes, it will reduce your accumulated fatigue by a barely measurable amount, but it will also reduce your fitness, again by a barely measurable amount.  In short, it really isn't going to do much of anything.  If it will make you feel better, back off a bit on the Friday before.  That way you won't be tired when you get there.  Note however, that tired is not the same as fatigue in the context I am using them.

Good luck in your HM and have fun at the camp!

Hope that helps a little bit.

Edited to say:

A quick side thought, if you decide you want to taper for the HM for a better performance, there is still time for a partial taper that would help your performance.  Send me a private message and we can talk about it.

Now that sounds like an intelligent plan based on well thought out rationale!

Anytime you want to hear details about tapering, just say the word.

• +5 points for no weight gain
• +0 points for 0 pound lost
• +20.0 point for 600 workout minutes
• Total: 25.0 points

I have my first half-marathon next weekend. I'll do a run/walk with an average pace of about 11 min/mile.

Weight Loss Challenge:

a.) 6.01 hours workouts = 12 points

b.) 1 lb weight loss         =  1 point

c.) No weight gain         =  5 points

d.) Total                       = 18 points.

It was a short week for me but back at it again.

I went out for a longish bike ride yesterday and I enjoyed the ride but I was disappointed with my pace - very slow - and I had some significant saddle issues with my ischial tuberosities (sit bones).  I was uncomfortable before half way and by the time I finished (3.5 hours) it was quite painful.  Not sure why as I've ridden longer rides on this same saddle without any issues.

I usually wear tri-shorts which are pretty thin so I can't imagine it would be because they are worn out but when I ride again I'll wear my new pair of tri-shorts and see how it goes.  In the meantime, I've got an appointment with my Chiro on Thursday.

Weight - lost 1.3 pounds

Workout - 163 minutes - I finally bowed to the fact that I will not be doing IM Louisville in October.  No sense trying to rack up 20+ hours per week with no race to "spend" it on.

Hey Deb,

When I started working with a running coach, the first thing he did was start me doing Jay Johnson's 'Lunge Matrix' before runs - http://www.runnersworld.com/race-training/video-lunges-warmup-jay-johnson - and his 'Myrtl Routine' after runs - http://www.njsportsmed.com/files/myrtl_routine.pdf.  The two routines combined add about 15-minutes to my runs.  However, I have no doubt in my mind that the two sessions have gone a long ways towards minimizing the injury potential, have strengthened my hips and core and ultimately have allowed me to run faster.

While I don't advocate mimicking elite's workouts, I do think it is beneficial to look at what elite's do and draw knowledge from that.  Virtually every elite runner - worldwide - does these routines an a regular basis.  That is good enough reason for me to incorporate them into my normal regimen.

Alright, Kris!

And the best part is you finished hand-in-hand with your daughter!  Can't imagine a better finish.

Hey Scott,

Thanks for asking.

It's going OK.  I just want it to go faster.  Satan's helper, I mean my physical therapist, says It will likely be mid August before I have full range of motion and I can really start swimming with a purpose again.  If indeed I can start swim workouts around the middle of August that would leave me only about 5-weeks to get ready for an IM swim because the taper would start in the last week of September.  My goal was to qualify for Kona so since that isn't going to happen,I decided to pull the plug on the race.

I will still be going back to Kentucky as I have two athletes I have been coaching for the race, not to mention my entire extended family is in southern Indiana.  I am looking on the bright side, this way I get to see the winners cross the finish line!

My season isn't a total loss.  I will probably do an Olympic or two late this summer or early fall and then HITS has a full Iron distance race in December out in Palm Springs which is only 50-miles away so I will do that race this year and figure out a Kona qualifier for next year.

This is my first experience with a real injury and I am hear to tell you, I don't like it!

Oh my gosh!  My bad!  I completely spaced and simply forgot I had to do the points update.

SORRY!

Just a reminder that next week will be the final week of the Weightloss/Workout Challenge.  We will declare a winner after the points are tallied.  I figure if I workout about 3,000 minutes and lose 100 pounds over the next few days I have a chance!

(0426_weightloss_workout.jpg)

That x-ray was from two weeks ago?  And you have been living with that for how long?  Your a BEAST!

Good luck Steve, hope the surgery goes well.