BE the BALL Group - OPEN (Page 4)

Originally posted by strombo1

So I'm getting kinda discouraged. I was getting stronger, I thought, did the spin bike a few times and started hitting the treadmill. I like weight training but have to encourage myself to do endurance. I can only do 2 min walk/1 min run. That's ok, it will get better. But of course Fri evening after I had run at lunchtime, bam - plantar fasciitis. I iced, rolled, wore my shoes with better support, and it feels a lot better. Now I'm afraid to run though.

My chiropractor is a sports medicine guy. I think I'll ask him to evaluate my form. My shoes are new Champion runners and very light. I should go to get professionally fitted but can't afford that level of shoe now. I'll add some inserts for now.

AND regardless how much better I think I'm doing, as soon as I do any different kind of training like a class, I feel like doodoo.

Oh well. Just complaining. I know what I need to do, just gotta do it! That's what we athletes do, right?

Originally posted by strombo1
I should go to get professionally fitted but can't afford that level of shoe now.

Originally posted by Just4Kix

NAME: Becky

STORY:
F/41/Wisconsin - Married with two children 10 and almost 7. I work full time, it's mostly a desk job.
I grew up running distance in track and lifeguarding. I kept active through college via intramurals. Did my first tri at 27 (I think) - didn't have a "real" job after college and needed to win at something, and loved it. I wasn't really hooked at the time. Started my second running life at 30, was starting to go longer (3 races at 13.1 or +) but pretty much dropped it when I had my 2nd child at 35. I've done a couple other sprints in there, scattered.
I am recovering from depression and consider it an open topic... hasn't always been open but am happy to share what I know. No one should have to worry about social stigma on top of trying to get on top of it IMO.
Between depression and weight loss I need to move more - desk job has me parked pretty hard these days. I tore my knee meniscus last year and am still healing a bit - so will be "running" on the elliptical until the sore spots are gone, and/or I've lost some weight. I've always been cleared for "activity as tolerated." While it has been slow to heal, it *is* getting better (thankfully!).

Originally posted by Just4Kix

NAME: Becky

STORY:
F/41/Wisconsin - Married with two children 10 and almost 7. I work full time, it's mostly a desk job.
I grew up running distance in track and lifeguarding. I kept active through college via intramurals. Did my first tri at 27 (I think) - didn't have a "real" job after college and needed to win at something, and loved it. I wasn't really hooked at the time. Started my second running life at 30, was starting to go longer (3 races at 13.1 or +) but pretty much dropped it when I had my 2nd child at 35. I've done a couple other sprints in there, scattered.
I am recovering from depression and consider it an open topic... hasn't always been open but am happy to share what I know. No one should have to worry about social stigma on top of trying to get on top of it IMO.
Between depression and weight loss I need to move more - desk job has me parked pretty hard these days. I tore my knee meniscus last year and am still healing a bit - so will be "running" on the elliptical until the sore spots are gone, and/or I've lost some weight. I've always been cleared for "activity as tolerated." While it has been slow to heal, it *is* getting better (thankfully!).

CURRENT TRAINING:
Volume/base. I would love to try to move to Olympic or half by the end of the year but it really depends on how much running I can tolerate.

PAST RACES:
3x Sprints
5ks, 2x10k, 2x13.1mi, 1x15mi

2018 PLANNED RACES:
June - Elkhart Lake Sprint/Oly
Sept - local super sprint

WEIGHTLOSS:
I've always been heavy/muscular. Post college I gained a bit... after having my son I dropped extra weight to get to "normal" range. Haven't gotten back since having my daughter and really need to buckle down, to be merciful on my knees when I get back to running.
CW: 180 Short term goal: 160 Long term: 140-150

2018 MAIN GOAL:
Lose weight, get an active habit, get my knee healthy. I can tend to be competitive...

WHAT WILL MAKE ME A GOOD MENTEE:
I want a place that I can check into 3-4 times a week. I might drop by daily. I've ran and swam quite a bit so can help there. I will need help with bike details, it is by far my weakest area. I finally have a road bike so look forward to being speedier on that leg.

Originally posted by rjchilds8

I'm not sure if I had officially stated it on this group before, but in other circles I have stated my goal or running a 5K in under 22:00. My previous "official" PR has been 24:09, but I've run races that were just short of 3.10 miles with a pace that would have had me finish with a faster time than that. I just won't allow myself to call those races a PR. My last "5K" measured 3.03. My time of 22:47 would have projected to something like 23:19 for 3.10. But for me to count it, I need it to be the full distance. I'm a stickler like that.

I've been adding some fartlek/speed type work into my treadmill workouts. For example, I did a recent 5 mile run where I did 3/4 mile at a more moderate pace, then cranked up the last 1/4 at a much faster pace, getting progressively faster each mile, and ultimately running the last 1/4 mile at 9 mph (6:40/mi) pace. I did a time trial back in mid-January on my treadmill and ran 3.1 in 23:06. My treadmill times have typically been very close to my road times, but of course running outside is different. I am planning to run a 5K with my running club this weekend and hopefully that gives me a good test for where I'm at.

My question is if anyone has advice on a treadmill workout to help me improve my 5K speed. Living in New England, I don't have access to an outdoor track that would make running intervals feasible. It's either too cold or they are covered in snow and ice. I have 5Ks planned in March and in April and I'd love to make some significant progress towards my sub-22 goal. But I've felt like I would ultimately need to do some interval training to finally get to that level. Does anyone have any suggestions or go to treadmill workouts for this?

Thanks,
Randy

Originally posted by rjchilds8 Does anyone have any suggestions or go to treadmill workouts for this? Thanks, Randy

Originally posted by Dominion

Randy,

Try this one. It seems simple enough, but is a very tough workout if you challenge yourself with the starting pace.

Threshold 20

After an adequate warm-up:

Begin at a fast but sustainable pace and increase .1 every 3 minutes until reaching 20 minutes total run time. Adjust starting pace accordingly.

Example:

Start at 8.5. Increase every 3 minutes until reaching 9.1 at 18 minutes. Hold until 20 minutes total run time is reached.

For an advanced option, repeat the entire set after a 3 to 5 minute walk/jog recovery.

Originally posted by Dominion

The 8.5 is just an example. You may have to do the workout a few times to really dial in where you need to start.  Remember this is designed to be speed work. So there is no  need for it to be a 5 mile workout or only increase every half mile. You want to to make sure you are good and warmed up, maybe an easy mile or so, then be ready to run fast for 20 minutes. If you do this right, you will be just holding on the last 3 or 4 minutes.

Edit: Once per week is plenty for this type of workout. It is meant to be short but intense.

Originally posted by rjchilds8

Big flop today at my 5K. I'm waiting for official results, but I would guess somewhere around 24:45. I didn't start my watch until a little bit into the race, but I also didn't stop it immediately after crossing the finish line. My watch I believe said 24:28, so adjusting for the poor timing effort before and after, I'm guessing in the 24:45-25:00 range.

I think my biggest mistake might have actually been not taking the day before the race off. I did a bike workout yesterday and while it wasn't the hardest I've ever done I could already feel some fatigue in my quads. In terms of the race itself, I went out way too hard at the start of the race and paid the price. My first mile was 7:15, but the next 2 were something like 8:23 and 8:29. Of course, a big part of that was because I slowed to a walk at least twice (probably once during each mile). I didn't want to do it, but I knew I had blown myself out early on and needed to try to get my breath back.

I guess technically not a horrible finish, but not what I've come to expect of myself and definitely not what I was hoping for based on recent training. Maybe a little better pacing early on and I wouldn't have slowed so much or had to walk. And definitely not doing a bike workout the day before is a good idea. I was shocked when my quads cramped after the finish. That NEVER happens to me after a 5K! LOL A clear sign they were overworked. Good lessons to have learned now since this was technically only a tune-up. I've got a 5K in March and another in April, both also club grand prix races, so those will represent a chance to redeem myself. ;-)

Originally posted by rjchilds8
My question is if anyone has advice on a treadmill workout to help me improve my 5K speed. Living in New England, I don't have access to an outdoor track that would make running intervals feasible. It's either too cold or they are covered in snow and ice. I have 5Ks planned in March and in April and I'd love to make some significant progress towards my sub-22 goal. But I've felt like I would ultimately need to do some interval training to finally get to that level. Does anyone have any suggestions or go to treadmill workouts for this?
I've got a 5K in March and another in April, both also club grand prix races, so those will represent a chance to redeem myself. ;-)

Originally posted by strombo1
it did feel like the shoes and insoles were helping a lot.

Now there's no excuse for not going for a run!

Originally posted by Just4Kix

Have you read much Jack Daniels, PhD? He built his PhD on understanding the energy systems with running, and has continued to churn out winning college xc teams wherever he goes. It's not a short answer but check out his book Daniels Running Formula, it's a cornerstone in the running community.

Originally posted by Just4Kix



Woohoo! That's a good feeling!

I am recovering from depression and consider it an open topic... hasn't always been open but am happy to share what I know. No one should have to worry about social stigma on top of trying to get on top of it IMO.
Between depression and weight loss I need to move more - desk job has me parked pretty hard these days.

Originally posted by emsley05

Hey All!

My training is going fairly well. I've really improved on my swim. I started two weeks ago swimming at 2.48 a 100 yards, yesterday I was down to 2.19 and keeping it up for 1500 yards. I have incorporated a training snorkel the last two swims, but I'm still very happy with my progress. And now I can focus on my stroke.

I always have a protein shake before I go ... Should I be drinking more sports drinks or eating a little something? I don't like to eat a lot before or during a session because I feel bloated and I get heartburn.

Originally posted by scottjjmtri99

Still chugging along following my plan as best I can. Usually have a swim and run planed for Friday’s, but cant seem to fit the swim in so I move it Saturday and swap my long run to Sunday and ride the bike instead. Swimming and then running don’t jive well with my legs. So I missed the part in the plan that had aa 15 minute run added to the 60 minute ride. I ended up doing all 3 disciplines yesterday with a long run planned for later today. I have Monday off of work so i’ll likely swim again to have two swims this week.

Work starts to get in the way next weekend as I have to travel for training for a week. Will fit in what I can per my plan. Probably a good week for an easy less mileage week anyway. The weather looks to be warming up in the forecast so I hope to get outside more if the weather truly does improve. Hope everyone is doing well, have a great Sunday!

Scott