SBR Utopia - OPEN (Page 37)
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() | ![]() tri808 - 2013-01-10 1:48 PM GoFaster - 2013-01-10 9:45 AM tri808 - 2013-01-10 2:33 PM GoFaster - 2013-01-10 1:45 AM tri808 - 2013-01-10 1:50 AM Got in 3700 tonight. Almost 14k in the past 8 days and I can tell the difference as my arms no longer gas out as much. Hoping to hit 50k this month. Show off... Did I mention I was swimming in the evening...at an outdoor pool...75 degree air temp and 80 degree water temp. I think the stars were out too... I just don't have a come back for that. LOL...just list all the races you can do that are within driving distance or don't require a 3000+ mile airfare. pffft...you just need to KQ and problem solved |
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![]() Goosedog - 2013-01-10 12:02 PM tri808 - 2013-01-10 2:31 PM Same here. I'm probably 5-10 watts ahead of where I was at this point last year, but I'm about 15-25 watts lower than where I was in mid August. Alright, to put a happy face on it, I'm 50 watts ahead of where I was during last year's test at my first computrainer class. I certainly had plenty of room for improvement, but I like this comparisson better. 2.4W/kg (Jan. 2012) to 3.38W/kg (Jan. 2013, includes a 25lb weight loss).
showoff |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() bzgl40 - 2013-01-10 10:46 AM ligersandtions - 2013-01-10 11:32 AM Okay, so it's official....I'm going in for knee surgery. Assuming the MRI's aren't hiding anything, he's mostly going in there to just clean it up. I was really hesitant and basically exhausted all of my options before committing to surgery, but I came to the realization that I'm not ready to settle this being "the new 100%". I'm hoping the recovery will be relatively quick, given that we aren't doing major reconstruction of anything. Anyone have experience with surgery (knee or otherwise) like this? Bummer. I've not had knee surgery but I have had friends who have and theirs went really well. Just do the PT assigned and have some patience coming back. Don't be an overachiever
I had arthroscopic knee surgery in October 2011. It was a lot less recovery than I thought...ask me anything about it if you want :-) |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() | ![]() ChrisM - 2013-01-10 2:55 PM removed as more appropriate for other forums
Officially he never defined what SBR was. |
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Champion ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Alright, I guess I'm officially a triathlete again -- I've run, swam, and biked all within three days! No looking at power numbers for me yet. I just need to get riding first. I probably will not train by power this year, but I will have a look at some point, out of curiosity. |
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![]() Experior - 2013-01-10 2:13 PM Alright, I guess I'm officially a triathlete again -- I've run, swam, and biked all within three days! No looking at power numbers for me yet. I just need to get riding first. I probably will not train by power this year, but I will have a look at some point, out of curiosity. Great to see you back at it Michael. I would agree that if you've had a long layoff, looking at power would not be the most encouraging thing to do right now. |
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![]() | ![]() In the context of marathon training, what are you guys thoughts on a long warm-up before a hard track workout (I'm talking 3-4 miles, the workout being similar in distance.) Do you think it takes away from the purpose of workout itself or do you think it's alright because it's marathon training and because training on more "fatigued" legs is quite relevant? |
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![]() | ![]() Asalzwed - 2013-01-10 6:06 PM In the context of marathon training, what are you guys thoughts on a long warm-up before a hard track workout (I'm talking 3-4 miles, the workout being similar in distance.) Do you think it takes away from the purpose of workout itself or do you think it's alright because it's marathon training and because training on more "fatigued" legs is quite relevant? You lost me at long warm up and then again and hard, then again at track workout. |
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Master![]() ![]() ![]() ![]() ![]() ![]() | ![]() Asalzwed - 2013-01-10 7:06 PM In the context of marathon training, what are you guys thoughts on a long warm-up before a hard track workout (I'm talking 3-4 miles, the workout being similar in distance.) Do you think it takes away from the purpose of workout itself or do you think it's alright because it's marathon training and because training on more "fatigued" legs is quite relevant? Well, if you can hit the paces on the track that you need without beating yourself up too much, then for someone who's well conditioned I don't really see an issue. 3-4 miles isn't really *that* long, at least it shouldn't be for a marathoner. I generally take at least 20 minutes (if not longer) for warm-up before any type of intensity work. From tempo on up. Near 30 has been fine too, and is probably not far from what you're looking at. I ask about hitting the speeds as you want to go hard enough to develop the response for the purpose of the workout, not just do something that feels challenging. There are adaptations at various intensities and if you can't make it, then you don't get as much of it. |
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![]() | ![]() brigby1 - 2013-01-10 8:05 PM Yeah those are along the lines of what I was thinking. Yes, I hit my target paces with the long warm ups but it's a heck of a lot easier without it. But I suppose "easy" is not the point, is it? Asalzwed - 2013-01-10 7:06 PM In the context of marathon training, what are you guys thoughts on a long warm-up before a hard track workout (I'm talking 3-4 miles, the workout being similar in distance.) Do you think it takes away from the purpose of workout itself or do you think it's alright because it's marathon training and because training on more "fatigued" legs is quite relevant? Well, if you can hit the paces on the track that you need without beating yourself up too much, then for someone who's well conditioned I don't really see an issue. 3-4 miles isn't really *that* long, at least it shouldn't be for a marathoner. I generally take at least 20 minutes (if not longer) for warm-up before any type of intensity work. From tempo on up. Near 30 has been fine too, and is probably not far from what you're looking at. I ask about hitting the speeds as you want to go hard enough to develop the response for the purpose of the workout, not just do something that feels challenging. There are adaptations at various intensities and if you can't make it, then you don't get as much of it. ![]() |
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Elite ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() I had another nice hour long run this evening - first 5k with my wife and then some T pace intervals after that. After the run, we went out for supper and had the most incredible sushi we've ever had. We totally went outside of our typical sushi comfort zone based on the recommendations of the server and it was amazing. Two more days and then we head back to the snowy reality of home. |
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![]() | ![]() bzgl40 - 2013-01-10 7:35 PM Yup, cool down as well.Asalzwed - 2013-01-10 6:06 PM In the context of marathon training, what are you guys thoughts on a long warm-up before a hard track workout (I'm talking 3-4 miles, the workout being similar in distance.) Do you think it takes away from the purpose of workout itself or do you think it's alright because it's marathon training and because training on more "fatigued" legs is quite relevant? You lost me at long warm up and then again and hard, then again at track workout. |
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![]() axteraa - 2013-01-10 6:37 PM I had another nice hour long run this evening - first 5k with my wife and then some T pace intervals after that. After the run, we went out for supper and had the most incredible sushi we've ever had. We totally went outside of our typical sushi comfort zone based on the recommendations of the server and it was amazing. Two more days and then we head back to the snowy reality of home. Curious as to what type of sushi you had? Uni (sea urchin) by any chance? |
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New user![]() ![]() ![]() | ![]() haven't contributed much to the group, but have been reading and keeping up. I am sidelined, except for swimming and some easy stationary bike. I have an insertional tendonopathy that inflames the minute I run so I haven't run since 11/14/12. Tried a yoga class on Tuesday of this week and the dumb thing even hurts from that....looks like a slow go for me this year. |
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![]() | ![]() byfthalone - 2013-01-11 5:12 AM haven't contributed much to the group, but have been reading and keeping up. I am sidelined, except for swimming and some easy stationary bike. I have an insertional tendonopathy that inflames the minute I run so I haven't run since 11/14/12. Tried a yoga class on Tuesday of this week and the dumb thing even hurts from that....looks like a slow go for me this year. Is treatment just rest? |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() bzgl40 - 2013-01-11 7:21 AM byfthalone - 2013-01-11 5:12 AM haven't contributed much to the group, but have been reading and keeping up. I am sidelined, except for swimming and some easy stationary bike. I have an insertional tendonopathy that inflames the minute I run so I haven't run since 11/14/12. Tried a yoga class on Tuesday of this week and the dumb thing even hurts from that....looks like a slow go for me this year. Is treatment just rest? Any ideas as to the cause? Simple overuse or do you have some sort of physical anomaly causing stress to the tendon? |
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Champion ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() brigby1 - 2013-01-10 9:05 PM Asalzwed - 2013-01-10 7:06 PM In the context of marathon training, what are you guys thoughts on a long warm-up before a hard track workout (I'm talking 3-4 miles, the workout being similar in distance.) Do you think it takes away from the purpose of workout itself or do you think it's alright because it's marathon training and because training on more "fatigued" legs is quite relevant? Well, if you can hit the paces on the track that you need without beating yourself up too much, then for someone who's well conditioned I don't really see an issue. 3-4 miles isn't really *that* long, at least it shouldn't be for a marathoner. I generally take at least 20 minutes (if not longer) for warm-up before any type of intensity work. From tempo on up. Near 30 has been fine too, and is probably not far from what you're looking at. I ask about hitting the speeds as you want to go hard enough to develop the response for the purpose of the workout, not just do something that feels challenging. There are adaptations at various intensities and if you can't make it, then you don't get as much of it. x2. I normally go more like 2 or 2.5 miles before a track session, but 3-4 would be fine for me. (I live about 2 miles from the track, so normally just run over there.) If you can do the workout, that's all that matters. |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Asalzwed - 2013-01-10 8:06 PM In the context of marathon training, what are you guys thoughts on a long warm-up before a hard track workout (I'm talking 3-4 miles, the workout being similar in distance.) Do you think it takes away from the purpose of workout itself or do you think it's alright because it's marathon training and because training on more "fatigued" legs is quite relevant? Adrienne - what is your goal for the long warmup? Is it just to get more time on your feet or to run on "fatigued" legs? If either were the case I would probably just do it on the backend of the speed work as part of my warm down, not before. I don't do true speed work without at least a 30 minute warmup that would include 15 minutes of walking and dynamic stretching (if it is really cold out I will spin for 15 minutes instead of a lot of walking). Then followed by 15 minutes of jogging easing into accelerations and strides. 5 minutes more of walking and mental focus - working clearly through the workout in my mind reminding myself what to focus on in each interval. So that can all be 30~40 minutes, but wouldn't be 4 miles. |
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![]() | ![]() Hi everyone. Sorry if this is a duplicate notice, but I checked out the Sufferfest videos which a few people have mentioned. I think there's a 10% off promotion going on right now. I will look through their selection and probably buy a few after work. Hope everyone has a good training day. |
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Master![]() ![]() ![]() ![]() ![]() ![]() | ![]() Asalzwed - 2013-01-10 9:09 PM brigby1 - 2013-01-10 8:05 PM Yeah those are along the lines of what I was thinking. Yes, I hit my target paces with the long warm ups but it's a heck of a lot easier without it. But I suppose "easy" is not the point, is it? Asalzwed - 2013-01-10 7:06 PM In the context of marathon training, what are you guys thoughts on a long warm-up before a hard track workout (I'm talking 3-4 miles, the workout being similar in distance.) Do you think it takes away from the purpose of workout itself or do you think it's alright because it's marathon training and because training on more "fatigued" legs is quite relevant? Well, if you can hit the paces on the track that you need without beating yourself up too much, then for someone who's well conditioned I don't really see an issue. 3-4 miles isn't really *that* long, at least it shouldn't be for a marathoner. I generally take at least 20 minutes (if not longer) for warm-up before any type of intensity work. From tempo on up. Near 30 has been fine too, and is probably not far from what you're looking at. I ask about hitting the speeds as you want to go hard enough to develop the response for the purpose of the workout, not just do something that feels challenging. There are adaptations at various intensities and if you can't make it, then you don't get as much of it. ![]() Nice! Although it's interesting that you saw what seems to be a significant difference in achieving it. |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() brigby1 - 2013-01-11 8:32 AM Asalzwed - 2013-01-10 9:09 PM brigby1 - 2013-01-10 8:05 PM Yeah those are along the lines of what I was thinking. Yes, I hit my target paces with the long warm ups but it's a heck of a lot easier without it. But I suppose "easy" is not the point, is it? Asalzwed - 2013-01-10 7:06 PM In the context of marathon training, what are you guys thoughts on a long warm-up before a hard track workout (I'm talking 3-4 miles, the workout being similar in distance.) Do you think it takes away from the purpose of workout itself or do you think it's alright because it's marathon training and because training on more "fatigued" legs is quite relevant? Well, if you can hit the paces on the track that you need without beating yourself up too much, then for someone who's well conditioned I don't really see an issue. 3-4 miles isn't really *that* long, at least it shouldn't be for a marathoner. I generally take at least 20 minutes (if not longer) for warm-up before any type of intensity work. From tempo on up. Near 30 has been fine too, and is probably not far from what you're looking at. I ask about hitting the speeds as you want to go hard enough to develop the response for the purpose of the workout, not just do something that feels challenging. There are adaptations at various intensities and if you can't make it, then you don't get as much of it. ![]() Nice! Although it's interesting that you saw what seems to be a significant difference in achieving it. Based on what you are seeing...(your paces being more difficult to achieve with a longer warm-up)...I would be inclinded to do them with a shorter warm-up and add time at the end of the workout if necessary. The point of the warm-up is to get you to a point where your body is ready to WORK. If you can do that in a shorter time frame then I would do that. I am the complete opposite...I really need a 20-30 minute warm-up to be able to get warm, hit my paces and feel better doing it. 20 minutes of easy running with some strides is a bare minimum for me. |
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Elite ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() tri808 - 2013-01-11 3:16 AM axteraa - 2013-01-10 6:37 PM I had another nice hour long run this evening - first 5k with my wife and then some T pace intervals after that. After the run, we went out for supper and had the most incredible sushi we've ever had. We totally went outside of our typical sushi comfort zone based on the recommendations of the server and it was amazing. Two more days and then we head back to the snowy reality of home. Curious as to what type of sushi you had? Uni (sea urchin) by any chance? Yes, one of them was Uni - salmon, uni, crab, cucumber, rolled in flying fish roe. |
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Elite ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Goosedog - 2013-01-10 3:02 PM tri808 - 2013-01-10 2:31 PM Same here. I'm probably 5-10 watts ahead of where I was at this point last year, but I'm about 15-25 watts lower than where I was in mid August. Alright, to put a happy face on it, I'm 50 watts ahead of where I was during last year's test at my first computrainer class. I certainly had plenty of room for improvement, but I like this comparisson better. 2.4W/kg (Jan. 2012) to 3.38W/kg (Jan. 2013, includes a 25lb weight loss).
That's a huge improvement - nice job. |
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Elite ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Power workout question. Workout called for 5x1min at 120% followed by 15min at 75-80%. Instead, I did the 15min @ closer to 87%. My thought being that lots of people consider 85% to be the "sweet" spot, and I'm better served by spending time at that power level, or even higher, than at a lower level. Is there a downside to me doing this? |
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