kaburns1214 Mentor Group 2012 Part 2 - CLOSED (Page 4)

Well, quit buying tri kits and get your a$$ to the mall to buy some new, better fitting clothes.    

Thanks, Scott.  Glad to know I'm not the only insane one in this group.  

Kelly...if you have any left -I'll take one.  I can't find mine...I'm sure the velco is stuck to something that I'll find 5 years down the rode!

LOL.  Priorities, priorities, priorities.  See with clothes I can just buy a smaller belt.

That's so funny!

Surprisingly there are quite a few around here that do IMWI and Chicago, unfortunately they are so close together and the only major mary around here.

So had a amazingly hard hill workout today ... what's different is that previously my hills have been 0.40 in length with 48 feet of incline ... today, the length was 0.30 with 111 feet of incline!!!  I also did 8 of them, previously only up to 7 of them.  I am so proud of myself ... the course very quickly turned into making it to the next lamp post because it was so steep and so hard for me. 

This hill was so deceiving because it was so steep on the downhill your HR dropped so much, you feel ready to go at the bottom, ha, ha.

So some hill questions:

- On the uphill, are you supposed to land on the balls of the front of your feet and drive upward with your quads and glutes, lifting your knees?

- On the downhill, this was so steep I found myself slamming down hard on my heel to keep the speed slow.  How are you supposed to land on the downhill to minimize the impacts?

- Should I really try to drive the hills as hard as I can knowing that I will likely not be able to do 8 of them, or do them at a reasonable pace to complete the workout, knowing they will be slower.  

- Is it important to do hills fast, or get up them to build the strength? (for me at this point)

Here's the group so far:

kaburns1214 - Kelly

uhcoog - Scott

Triguy1043 - Jeremy

Jarvy01 - Jen

Karen26.2 - Karen

Everlong - Scott

SkiTri - Maggie

Artist - Terry

Rizer22 - Jeff R.

abqtj - Steve

bulfrog - Andrew

Carrie639 - Carrie

Fit4Infinity - Mark

DDVMM - Michele

I'm pretty sure we'll also be blessed with guest appearances by Jeff-y, Rud-y, Bryan and Shaun. 

I'm the opposite.  I want to do Ironman Mont-Tremblant in 2014

I'm the opposite.  I want to do Ironman Mont-Tremblant in 2014

I'm with you..I'm debating about doing it next year...first IM.  If not, then I'm in for the HIM next year and IM 2014. 

Some impressive training logs.

So some hill questions:

- On the uphill, are you supposed to land on the balls of the front of your feet and drive upward with your quads and glutes, lifting your knees? 
  Depends. You can do hill repeats using long bounding strides (plyometrics) or you can drive with high cadance high knees driving (speed work).    Either technique helps to improve running economy, strength and fitness.    Each has it's place in the tool box.  Which is the correct technique really depends on if you're looking   to train the muscles used in running by replicating running form or by building complementary muscles and connective tissues.

- On the downhill, this was so steep I found myself slamming down hard on my heel to keep the speed slow.  How are you supposed to land on the downhill to minimize the impacts?
  Try running with a fast cadance keeping your legs beneath you.  Avoid the slamming, jarring heal strikes.  Jog or walk if the hill is so steep that you can't control your speed. 

- Should I really try to drive the hills as hard as I can knowing that I will likely not be able to do 8 of them, or do them at a reasonable pace to complete the workout, knowing they will be slower. 
  Pace should be a variable of the distance.  What pace do you run your 400 meter repeats, 200 meter repeats, 1600's?    At shorter distance, hill repeats mimic sprinting workouts.  At longer distances hill repeats become something evil.

- Is it important to do hills fast, or get up them to build the strength? (for me at this point)
  Hard up, easy on the way down.

This is my run workout for today.  I consider this a speed workout.
  WU: 1mi @ 8:37 East
  MS:  Hill Repeats
    6 x 40" + 5"
    as 40" bounding strides,
    + 5" Sprint to the top.
    2' recovery (easy short strides to reset at the bottom)

  CD: Loops around the downtown park to 5 miles or 6o'.

Grew up in DC, lived in N. Arlington up until 6 years ago...love, love, love it down there!  Some great Tri clubs in the area (of course they all took off as soon as I moved up here!) Marine Corp on my to do list.  I've heard there's some good races out towards Reston area.

then you will love the Patriot Half course, all rollers, not 1 incline i would even call a climb on the bike, the run is almost as easy, except for the little devil they put at about mile 12.4, which you see twice on the bike and not even notice.

Scott, I am as straight as they come and love hot Tri Chics, but dude, I have to throw out some man love for those legs.  I need to get my legs looking like that!!  Oh, sweet bike!!

uhcoog - 2012-04-03 5:01 PM You say the sweetest things Jeff. 

Oh lord, here we go again.  Rudy - it's group hug time!

got me too