kaburns1214 Mentor Group - CLOSED (Page 36)

you may not have the MS excel?

Cheers all, definatly gave me something to think about. I'll swap the leg presses out for squats and also add in some push ups. I did my first strength workout yesterday, the first time in months that i've done anything other than run, swim or bike and boy are my quads telling me all about it today hahah.

Morning everyone.  More crappy weather in the north east today (snow and ice).  I have a trainer ride and run today.  Trainer ride is easy, we'll have to see about the run -- hopefully the Y will stay open.

If anyone is interested, I was asked to comment on my thoughts about high volume training in another mentor thread -- here's the link:

http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=236926&posts=1085#M3334709

I may hibernate today...it's currently ZERO degrees and windchil -23.I'd like to go swim, but our roads are terribly icy.

Ah yes wall squats.  Did them today in PT.  You'll get better at holding them longer if you do them consistently.  Same with planks for abs.  Once you get to the point you can hold them a minute go ahead and put a weight plate on your back.  At one point and time I could do planks with a 45 lb plate on my lower back/butt for 45 seconds to a minute at a time. 

Cleared by PT today for slow runs that focus on form.  YAY!!

Its not as much fun when it happens twice a week.  My dog is over the snow.  Its taller than she is, so no fun for her.

I thought it was perpetually sunny and never below 75F in the Land of Enchantment?

I was going to run outside today, but a cold rain and icy roads nixed that.  Off to the gym tonight for a swim and 'mill run.  I'm getting great mental strength from all the work on the treadmill, but jeezalu I want to run outside.

Interesting stuff - it seems that you really are in a totally different league than me, or than I want to be in.  If you can handle the volume, that's great and you should be rewarded on race day (fingers crossed - get there healthy.)  I'm trying to do the same thing with my marathon plan.  I've picked a plan and I'm trying to stick with it as much as possible.  Its tough and I've missed some workouts, but I should go into the race prepared (and healthy too I hope.)

I have to read those posts more fully though.  Right now, I'm supposed to be working.  shhhh

That's where the low intensity comes in -- I think, for me, higher volume, high intensity is a recipie for injury, but I respond really well to high volume low intensity.

I'm drafting a motion to dismiss right now (or at least trying to).

This a.m. -3 before wind chill factored in. I was hoping it would discourage the pool people. It did seem to slow down the 6 am crowd so I was able to get my laps in before the lanes started doubling up. Now just wainting for the IB to kick in beofre a treddy run. My back is sore from last night. WHen I stand and shoot backestball, it tightens up. WIth the sub zero weather it really did when I drove home. SHould have taken the IB last night.

Kelly, here is my one quasi-snarky comment: you do not think 20+ hours a week is high volume?  Most pros are training 30 hours/week and that is their job!  Depending on who shows up, I think you have a good shot at KQ'ing at LP, there are lot of slots and for whatever reason the womens agre groups tend to be a little weaker than at other events.  Plus, after Rev3 you will be well set up for the terrain.  Lots of sharks do LP, you should talkt to Clinton or Clay Tebbetts who have both done LP about 20 times.

Did you read my second post in that thread in which I stated that I don't consider what I'm doing to be high volume, rather I consider it to be the volume I need to so to reach my goals.

There are only 3 slots for W30-34 at IMLP.  Last year the slowest time to qualify was a 10:30 or so.  I don't have a 10:30 right now.

Let me start by saying sorry for not knowing this but, base on what I think I was reading the program your on has you riding at a much lower rate/mph than you are capable of and you just ride for time/distance. Example instead of riding for an half hour at 18/19 mph you ride for hour at 12/14 mph with roughly the same distance covered?

This user's post has been ignored.

Edited by Fred Doucette 2011-02-02 12:52 PM

Everything I do is based on time and heart rate.  I never have a set distance or set mph / miles per minute pace goal.  Right now because I'm in base, I do almost all of my training at my aerobic endurnace HR (127-136 bpm on the bike and 137-149 bpm on the run).  Depending on the bike course that works out to about a 17 or 18 mph bike pace and a high 8 / low 9 minute per mile pace depending on the course/route. 

By training at my aerobic endurance HR, I'm building a big engine, I'm working on peripheral system durability and most importantly, I'm not getting injured (which is so very common for people who train at higher heart rates even if they're running fewer miles -- they end up putting too much stress on their bodies before their bodies have the durability to handle the stress).  This allows me to race faster at longer distances.  For example my bike pace at a HIM is about 21 mph and my run pace for a HIM is about an 8:00 min/mile -- much faster paces than what I train at. 

I won't stay at these paces forever.  As I get closer to my first A race of the season (IMLP) I'll have more speed work, hills and intervals, but not before my body is ready for them.  It'll be interesting to see how fast I can race at St. Anthony's in May -- a flat and fast olympic -- with pretty much only base in me.

Ok, I had big problems on my run today.  More pain.  I guess I'm not quite sure what to do from here.  I'm going to put a call in to my doctor and see what he thinks (MRI, perhaps??).  I'm feeling frustrated and distressed about my running.  I'm supposed to be building a base here, and that is fading.  I'm doing the strengthening exercises the PT game me, and I'm stretching and foamrolling my problem muscles.  What gives? 

At this point the HM is out (I guess I could run/walk it).  I'm signed up for a sprint tri in June, July, and August + 1 oly tri in August.  If I can't run by April, then I'm going to have to modify things even further.  I was looking at the Rev 3 Cedar Point Half Iron Aquabike.  I know I could do the swim, and I'm pretty sure I could get my bike up to par by Sept.  Any opinions?  Am I getting ahead of myself here? 

Switch PTs maybe?  A new set of eyes and opinions may help.

I would suggest getting a second opinion before getting an MRI, perhaps with someone who specializes in runners (although ultimately you may still need the MRI).  If you have a local running / tri club they may be able to recommend someone good.  A lot of times the mindset of the doctor has a big impact on the treatment. 

Also you may want to consider seeing a chiro.  I'm usually not a big chiro person, but it worked wonders when I was dealing with an achilles issue (I found a chiro licensed in ART -- here's the nationwide Ironman ART network http://ironman.activerelease.com/  and it may be worth hearing what the chiro has to say. 

If the HM doesn't really matter to you, I would bag it.  Its not worth getting really hurt over a race that you've already mentally written off.  With regard to Rev 3, I would keep it as a goal.  It doesn't sell out so you don't have to make a firm decision right away. 

I did: on both a relative and absolute basis you have a high volume for and AGer (particularly one that works full time at a demanding job) that is a good thing given your goals.   I think you are KQing at LP, but what do i know. with the advent of cherry-lime roctane how could you not?

Ah  KQ'ing.  Drive and determination is there.  Is the talent, funds, and training time?  Guess I'll find out in the next few years.

I'll tell you how.  The bike fairy sabotages the crank on her bike because she rides it more than the bike fairy pays more attention to it.

fortunately you know how to handle a crank

I would add a couple of things -- if you aren't seeing a Dr. and PT that promote exercise and healthy living and want to get you back on the road opposed to just healed, than consider someone that holds this philosophy.

How long have you been doing PT?  It could take a few weeks before you see results and notice less knee pain.  Also, to keep running you may have to consider taking a full week or two off completely to promote healing, and start back slowly, maybe even walk/jog. Also, I would seriously consider some aqua jogging.  I had a myriad of injuries related to running all last year and running even 1x per week was painful.  Aqua jogging will allow you to continue to keep muscle tone while lessening the impact or running.

With my IT band pain, I was off almost entirely in the month of December but really kept at the strength training and ramped up strength training when I started PT.  I foam roll religiously and I found out in PT I was not actually foam rolling my IT band, but my outer quad.  Make sure you are foam rolling the IT band right as IT bands can cause a host of problems.

Good luck and be patient . . . probably the hardest thing for athletes to do.

One of the easiest things to do when looking for a PT, besides checking who's approved by your insurance, is to see if you have any pro athletes that train in your area during their offseasons.  Often they train at places that train, rehab, etc. all under one roof.  I know there is a place in town here called Plex where NFL draft prospects come to get ready for the combine.  They are also approved on my PPO to handle therapy.  Honestly would have gone there if one of the locations worked.