BamaDC's Mentor Group v3.0 - CLOSED (Page 4)

Hope everyone has had a good training day if it was one for ya.   I'm heading finally home from work now, doing a 6 mile run that will have a tempo portion.  At least today I won't freeze like I did Monday evening, its a balmy 52F!

Donto, see my post here:http://beginnertriathlete.com/discussion/forums/thread-view.asp?tid=230692&start=581&posts=598Any thoughts on my CP calculation issues?Sorry posting from the iPad and it crunches all the type together

Edited by titeloops 2010-12-29 8:09 PM

Just wanted to share that I had a textbook run this morning. Typical 5mi tempo run that we do every Thursday, yet today for some reason, things just fell nicely.

Each mile was a bit faster (8:57 down to 8:32) than the previous and I managed to negative split the whole thing. To top it off, I even stormed up the last hill (mile 4-4.5) and kept the pace down to something reasonable during the climb.

Yea, it was good.

5.16mi @45:11 for an 8:45/mi. This time last year, I was much much closer to 10min/mi.

Do you have room for one more?  I'm a 35 year old mother of two.  Married to a triathlete.  While I was busy having babies, he was busy ramping up triathlon and competing in HIM.  It's my turn this year.  I'm currently planning on doing my first HIM in May (disney).  Last season I did my first Olympic in Chattanooga and several sprints.  I'm a runner at heart - have done one full marathon and 10 1/2 marathons.  I've got a 1/2 marathon on Jan 8th at Disney. 
Thanks!
Jennifer

 great job..  what do you think helped the most in getting faster..   were you run focused this past year, or just being fitter and more constistant ??

 as if signing up not sure if I could train for it wasn't silly enough.   Many are predicted that it will be total carnage out there at the end of may, Basically it's houston, lots of humidity, heat and it's early enough in the year that your body doesnt' really have time to get used to it in training..

I might have to do it every year

Todd,
I saw your post there, I really can't help but do have a few questions.

Trainer or road?  If trainer what make and model? The lap MPHs you have in the logs seem messed up.  If you have a KK or CO fluid trainer the lap MPH average can provide a ballpark wattage for reference.

Thanks.

It was a couple of things that I attribute it to:
1. losing weight. I've added strength training, upped the volume some, and lost some more weight.
2. this fall, starting close to Oct has been mostly run focus. Ramping up from 50-60mi/mo to closer to 85-100mi/mo.
3. Speed work. These last 8wks have seen some serious speed and tempo work tossed into the mix changing my routine.
4. faster friends. I have faster friends that I have to keep up with. That's helped too.
5. I've listened to my body. When it hurts, I stop. When something's not right, I get it looked at. Preventive is so much better than sitting on the couch with ice packs.

I can only get better from here

You two have fun at disney. It was on my schedule for all of 2wks before I realized it was a pipe dream!

Welcome!

I did the Disney 70.3 this year.  It was a fun race but the run is rough.

You don't call, you don't write anymore.  Dumped by faster friends.  I see how it is!

(Seriously, it sounds like a good result is coming in February.)


On my end,

Bad news: This sickness has kept me from running for four days. Slept 16 hours yesterday.  Bleh.

Good news: I'm a lot closer to race weight - lost at least 7 lbs. My Christmas consumption and then some has been removed. And I'm gonna run today, no matter what.

Stupid question: I got myself up to 35 miles last week. This week will be ~15 due to illness. I was hoping for something more like 30. I will now have 6 weeks left until Mercedes. Any detrimental effects to my training? Or just treat this as a step back week and keep building for the next 5? Advice from y'all would be helpful.

Sounds like we have some more good runners in the group!  Awesome.  I can swim and I can bike (kinda), but goodness I stink at running.  The more of y'all around to help out the better.

While you are at it also post your raw 3 minute and 20 minute wattages.  What PM are you using?  Do you have a copious amount of wind moving if testing indoors?  Indoors the 20 minute test is impacted a lot by heat load. 

Personally I generate a good bit more power outside.

Welcome!  If you did Chattanooga, maybe you are pretty close by.  We have three folks in Birmingham and Mark (BamaDC) is in Huntsville.

The four of us are planning on doing Rocketman in August.  If you are close by something to think about.  Cheaper than Chattanooga (though I like Team Magic races, so not a knock on them).

Well it was bound to happen, my annual lower leg injury occurred last night.  I'm just over a 1/4 mi from home on my cool down jog when I suddenly got a pain just below the back of my knee above my calf.  When I got home I went right into the 45F pool for 15min to cold soak my legs then did some self probing and massaging, rolling and the Stick.  Iced it again and took some IB and was hoping for the best this AM.  It's tender in a small spot, especially when the knee is bent while sitting, I can walk without issue but feel it with a jog.  Doesn't seem like the Gastro or Soleus, the straight leg Gastro or bent leg Soleus stretches do nothing.  Did some probing around the internet and found that it may be the Plantaris, a small vestigial type of muscle and tendon, the soreness is in the same spot as in the pic.  Guess I'm halting the run training for now.

Anyone here ever experience anything like this?

I was in Chattanooga for business this past May and was told about the Chat Oly race.  I liked the downtown area and would love to do this race but it happens when we are on our annual summer vacation in upstate NY.

Yeah - sent you a message about it.  You're better off snapping it than just pulling it. ;-)

I don't know much about chronic pain with it.  Maybe you did tear it, though.  In that case you can be up and going within the week.  I blew mine out a few years ago (hurt like hell - thought I did something really bad).  No lingering effects at all.  Useless muscle, unless you are really set on swinging through trees.

It could be a Plantaris tendon sprain.  From what I remember in school, the muscle is important in the proprioception of the foot.  AKA where your foot is in space.  Primary form of injury is landing on the heel with the knee extended, aka heel striking.

 could it be your leg rebelling since you haven't shaved them recently 

I'll have on and off type issue's with that area. it's usually when I"m start playing volleyball after a lay off though. So I'm not sure since you are obviously not doing the same type of start/stop/jumping motions.   I'll literally do calf raises at work and that will help

I'm of the opinion that where you are hurting running is not the problem area, it's usually somewhere else.   The old trainers wisdom of the real issue being on the opposite leg and one joint up from the area of pain usually seems to be true.

A fan is a must for the 20 minute test.

My test data.  Jorge snuck in a 5 minute test.

20 min - 261 watts, 167 bpm
5 min - 303 watts, 174 bpm
3 min - 318 watts, 178 bpm

Nice running!  Keep putting in the solid work.

That sneaky Jorge!
I was wondering what the real world diff in the 5' vs 3' would be.  Last year doing the 5's I was 35-40w higher than the 20', about what you had.  The extrapolation chart Jorge had last year in the SS showed that the 3' should be about another 35 higher or about 70w from the 20'.  I think someone posted on that thread a 100w 20' vs 3' delta and I didn't think that should be right but everyone has their strengths and weakness.

@ sand101, in my youth I was a tree climber and this was probably over developed, lol!

@ BamaDC, I was running at night I do recall landing kinda hard flat footed almost stiff legged about a mile from the end of my run, I said to myself "that coulda hurt".

@ Gaarry, that leg is way to white and underdeveloped to be mine , besides Chiro visits, PT visits, etc, I'm straight as an arrow! 

Another thing I thought of.  I just started wearing my new Zoot compression socks (love 'em) on my harder/longer runs.  Interesting how the only thing not supported was this area, the weak link?  Maybe I should go back to running with my Zendah compression sleeves that are a looser or without compression for a bit, hmmm...