triritter/William Ritter "Rock Out in 2010" CLOSED! (Page 4)

triritter - 2009-12-22 6:24 AM Ironman 7 and mskjs ya'll need to change your settings off private. Nobody can see your logs

Thanks!

Ironman7 - 2009-12-23 1:43 AM

In regards to shinsplints, I agree with William; I believe they can come about any time even after years of training.  I ran track for 6 years in Middle and High School and every spring at the start of the season I would have them so bad that after a 200M sprint I would want to sit down.  I just took ibuprofen and after about a month they went away. 

Have you been off from running for over 2 months or so?  You may just need to condition the muscles again.  Also the heel striking can't be helping things.  Besides that you are basically slowing yourself down with every stride by landing on your heel.  So if you fall into the above situation of "just getting back into it", give it a while of consistent running.

lvernon - 2009-12-23 9:19 AM Hello Emily,
You might want to check the nutrition privacy settings.  I was reading that the food will not show up if your settings for nutrition are set to private but the calorie counts will...  Take care Have a good day.
Lance

mcassat - 2009-12-23 9:59 AM ok.. my two cents about shin splints....

Definitely caused by strain on anterior tibialis muscle... contributing factors can include anything from muscle imbalance calf to front to overuse to training on too hard of a surface to nutritional deficiencies.

What I tell my patients:
If they are mild and not getting worse, lay off a day or two with icing twice a day (i prefer using ice dixie cups for 5 mins directly on tissue), plus or minus on the deep tissue release, and then returning to running on an irregular soft surface (trails)... this helps prevent repetitive foot strike in the same position.

Also would be worthwhile having your 25-OH vitamin D level checked... something tons of people are deficient in and can provoke low bone mass, easier stress fractures...

If it continues to get worse... get an xray... dont want to miss a stress fracture and end up having to get a surgical repair...

Mike

muddycreek - 2009-12-22 8:09 PM Hey, smeador;Wednesday doesn't have to be difficult!It's actually a good shot at a GOOD lean steak- ever notice how you have to get a pretty fatty steak at a cheap place to get much flavor? Ruth's Chris should be able to pull off a great lean cut for you- keep it down to 8-10 ounces, then challenge the chef to knock your socks off with a crapload of vegetables, moderate olive oil and salt, and whatever spices he can come up with.Stick tight to that, then do whatever you want for dessert and don't feel bad about it at all.Bet it's fantastic, and will break up the chef's monotony at work.

StrayDog - 2009-12-24 4:23 PM William thanks for the tip on the small towns. Encouragement is always welcome as well as suggestions.
Question: I am relearing how to swim. That said, I am having trouble getting started on a technique to breath on my left side. Every time I do it something happens to my pattern and then I miss a breath. Then I get frustrated and just breath on my right. I do that pretty well and keeping my belly to the wall when I breath. Is there a specific training stroke to cause me to become more efficient breathing from side to side or from either side? I am asking mainly because I have read that breathing from either side is a must when at the start of the race the water can be very turbulent and beginners may have a rough time if they only can breath from one side. Any truth to that?

Merry Xmas to everyone. I hope everyone has a great holiday season
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Jeff

muddycreek - 2009-12-25 3:07 PM My nutrition log will start tomorrow...

I'm 8 weeks into a 'biggest loser' contest at work, and I'm down 20.5 pounds, 202.5 to 182.  My goal for the last weigh in is 168 (which I will probably weigh for a grand total of three hours- I used to wrestle, I know the 'last five pounds in a few hours' gig... hey, this is for money).  After that, I'll stay between 170 and 180 for the next six hundred years or so.

So, my nutrition has been great, up until Christmas Eve and Christmas, which was totally planned.  I still have most of a pumpkin pie to polish off today before I get back in the (proverbial) saddle. 

Ironman7 - 2009-12-25 10:57 PM Ok so about my training routine.  Since I don't have a lot of time to get online, I'm going to describe the first 10 weeks of what I do all at once since it's pretty much the same the whole time.  Any advice would be great as to whether this is a good strategy.  Also, I most likely won't be filling out my food because I don't even know what I'm eating half the time in the cafeteria here.  I do eat 5-6 times a day and during my last training "season" this summer I lost 13 pounds.  So I watch what I eat as best I can with what they're serving.

Now the training.  I read an article by Mark Allen once about building a base.  So what I have been doing for the first 10 weeks of my seasons is gradually building up my volume of training while staying at a low intensity.  I am about to start my 4th week of this season.  Here is out it goes:  (I can only run and bike here so no swim stuff)

Weeks 1-2: Run 2 miles, 3 times/wk with HR at 145-150, usually at a 9 min/mile pace.  Bike 20 minutes 3 times/wk w/ HR at 130-135, cadence at 70 rpm. 

Weeks 3-4:  Add .5 miles to run, 5 minutes to the bike.  Same intensities.  4th week is somewhat easier as a recovery week.

Weeks 5-6:  Add .5 miles to run, 5 minutes to the bike.  Same intensities.

Weeks 7-8:  Add .5 miles to run (up to 3.5 total now), & 5 minutes to the bike (up to 35 min now).  Same intensities, week 8 is a bit easier as a recovery week.

Weeks 9-10:  Add .5 miles to run, 5 minutes to the bike and increase the intensity by 5-10 bpm on the HR.  This is the last weeks of my base phase. 

I'll report later what I do for the build phase.  Hope this gives an idea as to my methods.  I know different things work for everyone but I didn't see quite the improvement on my run times from the beginning to the end of my last training season.  I know this looks pretty boring, and it does get that way around week 6-7 but it's supposed to condition my body to use fat as fuel and not glycogen.  Also to prepare the tendons and ligaments for the more intense training later.  Again, any advice or personal experience is welcome.

Phillip