Asphalt Junkies Spring 2013 - Closed (Page 38)

Nice work Dirk!  Teaching your body to run on fewer calories is important in my opinion.  There are times during long rides and during longer races when I mess up my nutrition and have to play catch up.  There is a period of time when I feel completely depleted of energy and don't want to continue.

I hope you got some nutrition in after your ride so your muscles will heal up!

On the home front, a friend of mine and I got approved to hike Mount Rainier with a guide group this summer.  We are going July 5th thru July 11th.  It's a pretty intense week, but I'm super excited about it.  I've wanted to start mountaineering for the longest time and this will prove to be a real test on the legs as well.  If anyone is interested in reading about it, check out IMG's website for the trip.

I'm about to get on the trainer for a couple hours myself.  Not really looking forward to it, but I just cleaned up my bike and it's nasty windy out there.  

Hahaha....had to laugh at this Will.  I did something very similar while running with the dog a couple days ago.  I was running along, watching her and looked up and did some sort of "matrix" move to avoid getting decapitated by a tree branch.  I pulled the right side of my neck out pretty bad.  It's a dangerous world out there!

After all of my rides over 2 hours I get a protein shake with milk.  I have found that I recover 3 or times faster if I get some extra protein after certain types of WO's.  I do the same for long runs and after my last Sunday WO because I usually deplete my body pretty hard over the weekend and I need the extra recovery.

Climbing Mt Rainier sounds pretty interesting.  That would be something I could see myself doing at some point in my life (or something like it).

The wind has been pretty crazy for a couple of days here.  We were having gusts up to 45 MPH yesterday and last night.

Matt if you can manage to get that amount of training in I think that would be great. One thing I would not do is drop the long bike. I would try and keep that in there because I think a long bike will really help you in your preparation for your HIM. If I did anything I might drop the run on Friday to give yourself a break. The other thing you might want to consider is moving the long bike and long run as far apart as you can if possible. It will give you a little recovery in between. The other thing is maybe you keep your long bike to 2 hours or less depending on how you feel for now and if you need to take a break or have a day off you should have one light day in there where if you decided to take a break you are able to. Remember rest and recovery is training too. I'm sure the guys will give you some good advice here on this.

The thing that sticks out to me is the time it will consume.  I think the plan is doable from training perspective but the time it will take is going to be quite consuming.

I think you can make it on 2 swims, 4 runs and 4 rides a week with no problem.  You would need to get your swims higher than 2500, maybe in the neighborhood of 3000+ for each swim if you have time.

Riding - I wouldn't ditch the long ride at all.  If you can keep it at 2 hours all the way through and allow Jorge to adapt a to your plan it will pay off big when you can get outside and begin your official HIM training.  Once you can get outside and ride try to get your long rides up to 60-65 miles if you have the time.  All of your other rides could be between 25-30 miles if you can swing it.

Running - I don't think there's any need to get up to 50 MPW at all.  None of your races are going to have you covering that much distance but having a few extra miles in the bank from long runs would likely serve you well in a HIM.  I targeted 15 miles for my long run during HIM training.

Sun- Long run

Mon- Ride

Tues- Short run and Med swim

Wed- ride

Thurs- Med swim and Med run

Fri- ride and Short run

Sat- Long ride and Long swim (3000+)

Again,  I know you are active with your family and this is going to crunch time considerably by taking the kind of time I have detailed, including mileage.  Make sure you talk to Sara about the time commitment you would need to get through the whole training cycle.  If you can get a good bike fit done too that might help you with the problems you had at the Buckeye Challenge.

BTW, I got the go ahead to go to Cedar Point again this year.  Another HIM for me!  I actually am trying to get into the Muncie 70.3 HIM too.  The finance committee is still out on that one but I am definitely going to do 2 HIM event this season.  I just won't do them 2 weeks apart like I did last season.

Bhargav and Will hope you guys are feeling better.

JoAnne thanks I am pretty sure I won't push myself to the marathon this year coming off the Ironman. I am thinking I would rather try to hit my goal time for NYC instead of just running it. Plus my wife is probably ready to kill me with the trips to Syracuse and Wisconsin already. Good job on getting your runs in and the new found motivation for doing that.

Jonathan that's great that you are going to take on Mt. Rainier this summer. Sounds like you'll be training for that as well. The scenery there must be pretty awesome, take lot's of pictures for the rest of us.

Jen glad to hear you got the trainer. You'll love it and hate it at the same time if that is possible. It will definitely help your riding in the long run and it is a very convienent to have that in your arsenal for training.

Okay, so I am *thinking* about heading to the pool tomorrow basically to splash around.  In my mind, the only thing I feel I can do is the "zipper drill" (thumb along the side of your body) as that's the only drill I know which I for sure will promote bent elbows.  I do believe it was the fist drill (which obviously I was doing wrong) was a major contributor to my elbow problem.  I am pretty certain I was doing it with a straight arm, and I have read the straight arm thing can lead to the golfer's elbow I have. 

Anyway, so I'm wondering if anyone has ideas for drills which promote the high elbow/bent elbow since I think in that position I wouldn't be irritating anything.  Honestly I am feeling like this swim tomorrow (if I do it) is going to be torturous if I can only do the zipper drill (if I am able to do it successfully without aggravation)!   

Seven weeks now in the books with Jorge's winter cycling program. I completed my 2 hour long ride this evening. I got started much later than I wanted to and I really did not want to do it but I knew I had to get this done especially after this past week. After taking a recovery week than getting sick and losing time and than trying to adjust with the puppy I have been very tired and stressed out this past week. I thought well this is going to be a lousy two hour ride. Well I couldn't have been more wrong.

It wound up being a very good ride for me. I was very tired like sleepy tired but I had no issues with this workout. I did this same workout the first two weeks of the program and labored badly. I was dead when I finished those two rides. Tonight it was not a problem at all. Not that it was easy it never is but I was so much more composed and didn't labor at all. No heavy breathing, no legs on fire, none of that stuff. I just busted through it and I knew when I finished I had a really good workout and I can see how far I have come in a very short time.

My conditioning on the bike has improved dramatically and I am not even half way through it yet. This is awesome! After the ride tonight I could see the difference in the way I felt during and after the workout. I wish I would have know better last season and started doing this then I'd be so much further along but I am very happy with the progress I am making and still 9 more weeks to go!

Alright -

Monday morning and back to the grind. No holiday here, but the YMCA is cllsoed so no lunchtime swim. I am thinking about getting in a 4 mile run this afternoon.

Sam - Hope the splash in the pool goes well.

Tony- Glad to hear your bike session went well and that you are fully recovered from being sick.

Matt- I hear ya on the 4:50 a.m. wake up calls. I will be attempting to do this in the coming weeks as well.

Jonathan - Climbing Mt. Ranier sounds awesome. Have you dealt with altitude training?

Dirk, killer w/o on the bike!

Jen, glad you go the trainer and your knee is doing so good!

Matt, you have an excellent w/o plan and will do great on the HIM.

Tony, great biking and w/ all your training we are expecting a podium on your IM training.

Samantha, how was the elbow and swim session?

Well bad news for me, my legs are not cooporating.  My IT band and muscles are cramping, swollen and bruised.  I barely rode yesterday and ran just 1 mile.  I spent a LOT of time stretching and rolling my legs and last night they revolted, really cramped up to the point I could hardly walk.  I stretched and rolled at least 4 or 5 times.  It has been several days now of just running 1 mile per day.  I have the HM, Feb 3.  I don't know what to do.  If I try to train thru it, wife said I won't start and I said if I don't train I won't finish.  All I can do right now is go to the gym and that is NOT a good thing for me since I'm trying to break that addiction. 

Right now I'm as frustrated as a politician trying to tell the truth.

Oh Karl, I hate to hear this. Swollen and bruised sounds bad. I would stop rolling if you are bruising. I'm a fan of baths - either an ice bath or a hot bath with epsom salts. Not sure if either of those might be useful for you now?

Very cool hearing about the positive results from your bike tests Tony and Matt! I'm still plugging along but continue to have trouble with the tech gadgets. I get on thing figured out then another thing goes wrong.

Jonathan that hike sounds amazing! Very exciting.

Samantha how about the fingertip drill? I'm probably too late but just file this one, you drag your fingertips along the surface of the water keeping your elbows high. Hope you get some relief soon.

Jenn glad you found a trainer! Have a good run today .

Several people have asked about the puppy, I wrote up a puppy report card and added some new pics in my training blog if you are REALLY bored . The short story is he has moved from "Crap what have I done" to "I think I have a new best friend" over the last week.

Here is a pic of the progress on the basement:

My husband is almost finished laying the floor but he ran out yesterday. Now I have to get to work cleaning and organizing all of that stuff! And there is another whole room not shown in the pic where the treadmill, T.V. couches and bike trainer are.

I have a run on schedule for sometime today. Hope everyone has a Happy Monday!

Thanks Dina!  If I go it'll be tonight so I'll give it a try!

x2 I have injured myself rolling and stretching before. When you stretch your body's reaction is to tighten up, and you can bruise yourself pretty bad if you roll too hard on a tight muscle. Also try and just calm down and relax, you'd be surprised how much being nervous and tense literally tenses up your muscles. Don't worry, you will get better and it will be ok.

JeffY - 2013-01-21 3:17 PM Jen, "injuries" can be weird. Sometimes continuing to run does nothing, other times it screws you up. Since I can never tell, I keep running until I know I can't. In my past experience, the real injuries were just there suddenly after a run, with no warning during the run. So you did ok running. Run more often, the others are right that your runs are too seldom. Perhaps you start by adding 1 mile on the other 4 days...leaving the day after your long run as a non run day. Since you have your HM coming up, I will hesitantly suggest that you not otherwise spread out your miles evenly. Case in point: my heel pain. Thurs hurt so bad I cut my run down to 1 super slow mile. Heels then were maybe back to normal levels. Due to sickness, no workout at all Friday. No run on Saturday. Heels didn't feel much better...actually worse. Ran yesterday 9 miles on super rough trails and the heels hurt! Afterwards I could barely walk! But today, they feel really good! It's as if running keeps them stable, and not running makes them worse (in the short term). There just aren't too many hard and fast rules with injuries. So now that I've joined the legion of the sick, I need to do what I can to minimize my lost training. I try to train through illness, but just put in easy time. Friday I stayed home from work and didn't train primarily because I can't justify a workout if I didn't work. Saturday was just 90 minutes on the bike instead of 180. Sunday was my SLOW 9 miles off road. I was going to go further but changed plans. Today I feel so bad that I can't talk myself in to training.

Jeff hope you are feeling better and I know how you feel. Last week really sucked for me training wise with not feeling good. Normally I would have just pushed through it as well but I just felt that bad I didn't even bother.