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2011-01-10 8:35 AM
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Subject: RE: Meulen's 'Let's tri this Thing!' beginner mentor group-OPEN for business!!
shrevemaintenance - 2011-01-09 9:13 PM

You keep speaking of injury during the running.  What injuries are common to running to much and what can be done to help prevent them?   Do you stretch before and after or just after?  What is a good warm up for running?  Thanks Brian


Usually, over-use injuries like IT band issues, tendonitis, foot issues, etc. It's completely a result of doing too much too soon.

The only way to prevent them is to build the miles slow. Warm-ups and stretching are a highly debateable topics. I personally warm up before light efforts by a brisk 1/4 mile walk. Bigger efforts I do a 1/4 walk and then build my run to speed increasing a little every mile till I'm at the pace I want. Races, I've done some light jogging and a couple 1/8 mile runs at pace. Sometimes I can run 2 miles before a short race. I like to stretch during the day, not necessarily before or after work-outs. Although, out of old habits, I do usually do a couple 5 second stretch holds before and after workouts. A lot of this is really personal and what works for you. Kinda like a pre-race meal, you need to experiment and see what makes you feel the best.


2011-01-10 8:43 AM
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Subject: RE: Meulen's 'Let's tri this Thing!' beginner mentor group-OPEN for business!!
How's everyone doing on our swim challenge? I'm way behind, need to catch up this week.
2011-01-10 9:35 AM
in reply to: #3256125


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Subject: RE: Meulen's 'Let's tri this Thing!' beginner mentor group-OPEN for business!!
does anyone have any info on barefeet running? i was in new york city for the weekend and i went into a few running stores and they had those vibrhams 5 finger shoes, i was just curious if anyone new anything about them?
2011-01-10 10:11 AM
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Subject: RE: Meulen's 'Let's tri this Thing!' beginner mentor group-OPEN for business!!
I've read alot of articles about the vibrams in different running magazines. Good for forefront runners. I know two friends who bought them- one really hurt his calves so badly that he wore them only three times and got rid of them. My other friend loves them and says she wouldn't wear anything else. Though, if you run outside- your feet will freeze! Also, I read that you need to start slowly in them. If you normally run 10 miles, you need to start at 3 miles and then gradually work your way up to get use to them. I'm a forefront runner and really wanted a pair myself, but started with a saucony minimalist shoe- kinvara and they have been awesome for me for the last three months. No complaints!
2011-01-10 10:19 AM
in reply to: #3256125

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Subject: RE: Meulen's 'Let's tri this Thing!' beginner mentor group-OPEN for business!!
My swimming is slooooowly coming along. I hope to swim on Wednesday, but it looks like I'm only going to be doing 45min-1 hour per week with my schedule.

Wondering if the Question of the Day can be about nutrition, eating, and racing. For those who have done triathlons before, what can you eat and how long before can you eat before the race? It seems as though that I need at least 6-7 hours to digest food before running or I will still get side stitches. I've come pretty far along with not getting them, but I still can't eat after around 11am for a 6:30pm run. I'm afraid that I will need to eat something before a triathlon and really want to be able to digest. Any tips?  I'm also wondering if I need to be eating more or less of something while training for a tri. Thanks!
2011-01-10 10:46 AM
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Subject: RE: Meulen's 'Let's tri this Thing!' beginner mentor group-OPEN for business!!
libramom - 2011-01-10 10:19 AM

My swimming is slooooowly coming along. I hope to swim on Wednesday, but it looks like I'm only going to be doing 45min-1 hour per week with my schedule.

Wondering if the Question of the Day can be about nutrition, eating, and racing. For those who have done triathlons before, what can you eat and how long before can you eat before the race? It seems as though that I need at least 6-7 hours to digest food before running or I will still get side stitches. I've come pretty far along with not getting them, but I still can't eat after around 11am for a 6:30pm run. I'm afraid that I will need to eat something before a triathlon and really want to be able to digest. Any tips?  I'm also wondering if I need to be eating more or less of something while training for a tri. Thanks!


Good idea Erin!! We'll make youre post the QOTD.

QOTD: I have to say it took me a good year of experimentation with pre-race meals. I like to eat a solid breakfast 2-3 hours before race time. Sometimes, that means I'm awake really early. I eat a meal I've eaten in the past and I know won't bother my stomach. I also try to eat a little more of a portion than normal for longer races. Things that work for me:

2 eggs
2 packets wild harvest organic oatmeal sprinkle crushed pecan and add Agave Nectar
1 bannana
-I can substitute whole grain Cherios with agave nectar sometimes too

On the road:
IHOP french toast w/ bacon and eggs on the side

45 minutes before race time I always eat either a cliffs bar or a whole wheat bagel with peanut butter.

On a longer race I'll have a hammer gel while just before race time too.




2011-01-10 11:18 AM
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Subject: RE: Meulen's 'Let's tri this Thing!' beginner mentor group-OPEN for business!!
Hey Erin,


I just did some research on that side stitch problem. Honestly, I'm stumped. I've had them before but just run through them. I probably have not had any severe enough to worry. Here's something from runners guide that may help.

http://www.therunnersguide.com/blog/side-stitch-while-running/
2011-01-10 11:32 AM
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Subject: RE: Meulen's 'Let's tri this Thing!' beginner mentor group-OPEN for business!!
thanks, Brian!! I've read a ton of articles too. Adjusting my breathing helps too. I was beginning to get them yesterday, but I frequently focused on my long, slow breath and visualized my diaphram getting longer. They use to be so bad that they would literally take me down (hence, why I never ran! which made it impossible for me to keep running. I really believe that it takes me forever to digest. If I run in the mornings, doesn't seem to be an issue, but in the evenings if I eat, they are brutal.
2011-01-10 11:37 AM
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Subject: RE: Meulen's 'Let's tri this Thing!' beginner mentor group-OPEN for business!!
libramom - 2011-01-10 11:32 AM

thanks, Brian!! I've read a ton of articles too. Adjusting my breathing helps too. I was beginning to get them yesterday, but I frequently focused on my long, slow breath and visualized my diaphram getting longer. They use to be so bad that they would literally take me down (hence, why I never ran! which made it impossible for me to keep running. I really believe that it takes me forever to digest. If I run in the mornings, doesn't seem to be an issue, but in the evenings if I eat, they are brutal.


your food should be digested in a few hours. Check out the thing about your exhale and which foot hits the ground.
2011-01-10 3:25 PM
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Subject: RE: Meulen's 'Let's tri this Thing!' beginner mentor group-CLOSED

Name is Sue Mandel

2011-01-10 3:52 PM
in reply to: #3256125


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Subject: RE: Meulen's 'Let's tri this Thing!' beginner mentor group-OPEN for business!!

I am curious as to how to best use this Blog, how do i find it easier and post to it or questions you ask?  thanks.

Sue



2011-01-10 3:59 PM
in reply to: #3284231


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Subject: RE: Meulen's 'Let's tri this Thing!' beginner mentor group-OPEN for business!!
My Goals for 2011 -
1. Complete my first SprintTriathlon, August 20th.
2. Hit goal weight of 150.
3. Get Healthy.

Thanks for the great information you have given so far.

Sue
2011-01-10 4:39 PM
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Subject: RE: Meulen's 'Let's tri this Thing!' beginner mentor group-OPEN for business!!
Thanks Sue!!

I'm a little confused. What can I help you with? Using this thread or using the trainng log to track your workouts?
2011-01-10 4:44 PM
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Subject: RE: Meulen's 'Let's tri this Thing!' beginner mentor group-OPEN for business!!
Sue

If you're having trouble finding the thread copy the link below. Then go to settings up top of the site/training blog settings/dashboard. Copy the link there and hit the update dashboard button. Then the thread will be on your front page of your training log.

http://www.beginnertriathlete.com/discussion/forums/thread-view.asp...

Edited by Meulen 2011-01-10 4:52 PM
2011-01-10 10:49 PM
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Subject: RE: Meulen's 'Let's tri this Thing!' beginner mentor group-OPEN for business!!
I was thinking about the side stich problem.  I too used to get them when I ran.  I didn't see any connection with the food.  I usually will eat 1 hour before I exercise with a Banana and Granola Bar or Apple.  I find that as long as I don't get too full before I workout, I seem to be okay.  Now I injest Gel packs every thirty minutes or so while I workout along with fluids. So I started to think about why and when my side stich problems went away and the only thing I can think of is that I started doing a lot of Core training.   Everytime you lift your leg, you engage your core stomach muscles and obliques.  I wonder if you are felling spasms in your obliques.  I don't know you or if you already do these things but it is an idea.  I found a inexpensive ($50.00) exercises program that you might be interested in adding to your training.  It is called Kettleworx.  It really seems to focus a ton on Core and Leg Muscles.  In fact, I only started to get serious about the triathilon training after I had done 3 months of Kettleworx.  Before I did that, I didn't have much for leg muscles. It is a 20 minute 3x per week deal with 18 different workouts.   Anyways,  just a thought.  And no,  I don't sell Kettleworx. 
2011-01-11 8:12 AM
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Subject: RE: Meulen's 'Let's tri this Thing!' beginner mentor group-OPEN for business!!
swim challenge update:

so far I got Jon and I with 2 hours, Dale 1 1/2 hours, Sarah and Sue and Erin with 20 minutes.


C'mon people!! We need to step this up to hit the 9 hour goal!


2011-01-11 10:09 AM
in reply to: #3290949


10

Subject: RE: Meulen's 'Let's tri this Thing!' beginner mentor group-OPEN for business!!
Thanks that was what I needed help with.  Also, do we reply to the specific comment you or someone else made or to the overrall thread?

Sue
2011-01-11 10:12 AM
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Subject: RE: Meulen's 'Let's tri this Thing!' beginner mentor group-OPEN for business!!
Meulen - 2011-01-11 7:12 AM swim challenge update: so far I got Jon and I with 2 hours, Dale 1 1/2 hours, Sarah and Sue and Erin with 20 minutes. C'mon people!! We need to step this up to hit the 9 hour goal!


Ok - I will start keeping track of time in water and also distance.....  Do you just want time "swimming" laps, freestyle or whatever....?  Do laps with a kickboard to work on legs (ie: rest.... ) count towards time? 

Also --  I am starting from scratch here, is there a # of minutes per week i should be shooting for for bike,walk/run and swim times for the week?

Sue
2011-01-11 10:13 AM
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Subject: RE: Meulen's 'Let's tri this Thing!' beginner mentor group-OPEN for business!!
That can be helpful Sue. But if you don't that's ok too. We are all friends Here so if you address the person's who's post your answering by their first name that'll work too.
2011-01-11 10:46 AM
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Subject: RE: Meulen's 'Let's tri this Thing!' beginner mentor group-OPEN for business!!
Hey, I had 45 minutes, not 20!! My swim days are Wed. and right now that's all I can do, except maybe Sundays. I'll try harder!
2011-01-11 10:59 AM
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Subject: RE: Meulen's 'Let's tri this Thing!' beginner mentor group-OPEN for business!!
libramom - 2011-01-11 10:46 AM

Hey, I had 45 minutes, not 20!! My swim days are Wed. and right now that's all I can do, except maybe Sundays. I'll try harder!


yes, you have 1.75 hours I see now! I should know better than to make those mistakes!. LOL

you can do it!


2011-01-11 6:59 PM
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Subject: RE: Meulen's 'Let's tri this Thing!' beginner mentor group-OPEN for business!!
Trying..  Added 34 minutes today.  Will swim again on Thurs.   I could just do it like I did my homework in school.  7 hours cram on the last day. 
2011-01-11 9:28 PM
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Subject: RE: Meulen's 'Let's tri this Thing!' beginner mentor group-OPEN for business!!
shrevemaintenance - 2011-01-10 10:49 PM I was thinking about the side stich problem.  I too used to get them when I ran.  I didn't see any connection with the food.  I usually will eat 1 hour before I exercise with a Banana and Granola Bar or Apple.  I find that as long as I don't get too full before I workout, I seem to be okay.  Now I injest Gel packs every thirty minutes or so while I workout along with fluids. So I started to think about why and when my side stich problems went away and the only thing I can think of is that I started doing a lot of Core training.   Everytime you lift your leg, you engage your core stomach muscles and obliques.  I wonder if you are felling spasms in your obliques.  I don't know you or if you already do these things but it is an idea.  I found a inexpensive ($50.00) exercises program that you might be interested in adding to your training.  It is called Kettleworx.  It really seems to focus a ton on Core and Leg Muscles.  In fact, I only started to get serious about the triathilon training after I had done 3 months of Kettleworx.  Before I did that, I didn't have much for leg muscles. It is a 20 minute 3x per week deal with 18 different workouts.   Anyways,  just a thought.  And no,  I don't sell Kettleworx. 


Do you engage your core while you run, Dale? In my yoga classes, I teach people to utilize what is called (in Sanskrit) the uddiyana bandha not only in standing (mountain posture), but also throughout each flowing vinyasa (or pose). Think of the area from right under your navel down to your groin. Now think about entering a very cold body of water - for men- for women, I would tell them to think of doing a kegel. If you become aware of this every time you swim or run (biking is a little more difficult), or even stand waiting in line at the grocery store, you can easily engage your core. Make sure your pelvis is relaxed.

I guarantee that if you are consistent in yoga/pilates and watch your food intake, your core will be awesome. No fancy equipment needed!
2011-01-12 7:23 AM
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Subject: RE: Meulen's 'Let's tri this Thing!' beginner mentor group-OPEN for business!!
QOTD:

What's your favorite tri discipline and why?

Mine: The bike!! I love to ride. Mountain biking, road biking, I don't care I love to be out there on 2 wheels. I also love bikes. If I had unlimited funds I could spend spend spend on the hottest bikes. A lot of people don't understand how a bicycle can be so expensive. A great bike works flawlessly when you need it and cuts through the air effortlessly.
2011-01-12 8:01 AM
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Subject: RE: Meulen's 'Let's tri this Thing!' beginner mentor group-OPEN for business!!
swimming! i love being in the water and how my arms feel afterward. i feel really strong when i swim. definitely not racing material (yet!), but i love it regardless.
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