Ridgelake's Group - Filled up with Fantastic Folks! (Page 4)
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Master ![]() ![]() ![]() ![]() ![]() ![]() | ![]() smeador - 2008-01-07 4:55 PM Tempo run - On longer runs I am currently using a 6/1 or 7/1 ratio. My goals is to use tempo runs (20m or so) to increase the run time and to build more endurance. Fartleks - I mostly use these when doing hills. The goal being to maintain my normal race pace on hills. Sometimes I will do them on flat terrain as speedwork to assist in those short but not oft needed sprints (I love taking off on my coach and beating her to the finish line Ok, tempo runs 6:1 or 7:1. At what paces, HR or RPE are you doing the hard and easy parts? You've got a coach? What coaching are you receiving? Tell us about her. |
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Member ![]() ![]() | ![]() OK, now you guys are speaking that foriegn language again. What is a fartlek and do I want to do it public? Great body mechanics article This week end was OK for workouts. Ran 3 miles Sat increasing my speed some. Chocolate milk is my new best friend. 1 cup post workout works wonders on the appetite. |
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Master ![]() ![]() ![]() ![]() ![]() ![]() | ![]() teresa - 2008-01-08 11:31 AM OK, now you guys are speaking that foriegn language again. What is a fartlek and do I want to do it public? Great body mechanics article This week end was OK for workouts. Ran 3 miles Sat increasing my speed some. Chocolate milk is my new best friend. 1 cup post workout works wonders on the appetite.
Teresa, here's a link that describes Fartleks pretty well. http://www.coolrunning.com.au/expert/1997c002.shtml
Glad the chocolate milk is working out. Appetite suppressant? Didnt know it would do that. Good to know. The benefit that I was shooting for is trying to take advantage of the body's increased ability absorb carbs and proteins post-workout. By re-loading the muscles' carb stores, your next workout goes easier. The protein helps the body repair muscle damage that occurred in the workout. Basically, the chocolate milk is a really good recovery drink. Good to know it also works as an appetite suppressant. |
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Member ![]() ![]() | ![]() Maybe not appetite supressant, but it keeps me from licking old gum wrappers or rummaging through the garbage sack in my car for an apple core on my way home from the gym. And helps with recovery, too! ![]() Edited by teresa 2008-01-08 3:22 PM |
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Regular ![]() ![]() ![]() ![]() | ![]() The back is a wee bit better today. Ice and Advil, baby! If my past is an accurate indication, I will be able to work out again in about a week. UUGGHHHH!! |
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Master ![]() ![]() ![]() ![]() ![]() ![]() | ![]() teresa - 2008-01-08 4:21 PM Maybe not appetite supressant, but it keeps me from licking old gum wrappers or rummaging through the garbage sack in my car for an apple core on my way home from the gym. And helps with recovery, too! ![]() Umm...glad to know it works for something!
Catjammies, ugh. I guess its good news/bad news. You know its probably going to be a week. But you have enough experience to know its going to be a week. Hang in there. |
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Master ![]() ![]() ![]() ![]() ![]() ![]() | ![]() How is the week going for everyone? |
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Regular ![]() ![]() ![]() ![]() | ![]() The back is slowly improving. With some luck and prayers, I should be working out again by the first of next week. We were supposed to go skiing at Copper Mountain on Saturday, but I'm likely to cancel so I don't have any further setbacks. One wrong twist on skis with a compromised back could put me out of commission for a loooong time. |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() | ![]() This week has been one of those off weeks for the workouts. I did not sit down and plan out the week as I normally do. When I don't plan it's harder to get those workouts in. Previous questions from Ridge: I am doing most of my tempo runs @ 11:00 pace or better. I try not to use the run/walk interval when doing the tempos though. Regarding the coach I mentioned: She is the coach from the Half-Marathon program I completed in December. She agreeded to continue training with us for the upcoming Cowtown Half. So, she really is only my running coach. The rest is solor.
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Member![]() ![]() | ![]() Glad I am not the only one having trouble getting much workout in this week... I am managing a new project which kicked off this week, and as usual it did not go entirely smoothly, which resulted in lots of extra time and effort required, not to mention it is physically and mentally exhausting. Managed to get a couple of short workouts in, but nowhere near what I was hoping to do. Been fighting some sort of cold this week too, which has also been sucking the energy out of me. Feeling good today though, and planning on hitting the pool either tonight or first thing tomorrow for another long swim. Hopefully I will be able to do a lot this weekend (outdoors if the weather holds hopefully, I could use some sun!) Also, I am joining a masters swim club here which starts Feb. 01. The swim coach they have is supposed to be very good. I joined a trail running group last week too, but have not gone out with them yet. They are going for a run Sunday morning which I am going to try to join in on, although I am not very well equipped for outdoor winter trail running, so will have to get some gear first. It will be good to have some scheduled training events. I am much more likely to get out if I have an actual calendar appointment in my schedule. |
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Regular ![]() ![]() ![]() ![]() ![]() | ![]() No workouts for me this week so far. I got a bad headcold on Monday and it's just starting to clear up today. So, this has been a total rest week for me! I look forward to getting back into it next week. Take care everyone, Joann |
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Master ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Seems like a tough week for everyone for a variety of reasons.
Ok, question for everyone! What do you feel are the biggest couple of things that keep you from working out regularly (daily or at least several times per week)? |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Two things that sometimes keep me from regular workouts: 1) Lack of planning. 2) Not getting up in the morning in time to work out. When this happens I usually move the workout to lunch, but the dreaded meeting monster rears it's head too often. <----- WWW ----<<< Tatanka #141 Scooter Edited by smeador 2008-01-12 10:57 AM |
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Member ![]() ![]() | ![]() I'm really jelous of ya'll who are having nice weather. In Idaho, we are recovering from about a foot of snow in the last week which has now turned to slush. So, the biggest obstacle for me is not being able to go outside and the lack of sunlight. I have a hard time working out in the middle of the night (eg:4am) so I try to go to the gym right after work so I don't sit down at home and don't feel like getting up again. Doing this, epecially when it is dark, keeps me going and I actually have avoided the cold (knock on wood) and had a pretty good week. Also, I HAVE to have someone tell me what to do, so that's why I have to follow a training plan. It really helps. My friend the planner gave me a dry erase board with a calendar. It is sitting right by my door with 5 weeks planned so I know exactly what I have to do each day and the end goals for the week. Works for me. Edited by teresa 2008-01-12 3:52 PM |
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Regular ![]() ![]() ![]() ![]() ![]() | ![]() What do you feel are the biggest couple of things that keep you from working out regularly? 1. Sickness and injury this past year (throat problems/knee problems). I hope to get a better handle on these this year with the tonsil surgury recovery and gradual knee strengthening program. 2. Logistics of when/how to workout. Like Teresa, the weather and lack of sunshine (dark at 4pm) are limiting factors. It is also difficult to schedule workout times due to my responsibilities at home (I'm a full-time mom for my 4-year old, plus I'm the caregiver for a disabled adult who lives with us.) I have a lot of flexibility in my daily schedule, but not a lot of freedom to leave them alone. But with a little creativity and effort, I should be able to do SOMETHING daily if I want to. Good questions, Rob. You're making me think. |
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Member![]() ![]() | ![]() I suppose lack of motivation for whatever reason is behind not working out... this week it took the form of not feeling very good, I suspect cold plus winter blahs contributed to that. Couple of days I felt like hitting the gym, then quickly fizzled out 15 mins into the workout despite eating and doing everything else as I normally do. During and after the workout I noticed full body aches, and some swelling of the glands in my throat, and I have had a cough for a couple of weeks so I am pretty sure my body is fighting something. Work is definitely a hinderance and affects when I can workout (which makes eating a couple of hours before problematic since I often have to slip out whenever I have some downtime), but for me not something to stop workouts, in fact after a bad day, I like to take it out on the treadmill or in the pool. Got a question for you Rob, around scheduling..... Do you know how important it is to do the workouts in order? In the training schedule I have, it says to do say a 50 min swim, then hour bike, then 30 min run... in tri order... The pool I go to only has lap swimming after supper, and I usually like to go for a run in the morning.... so I have been doing my multi-discipline workouts in the exact opposite order (run-bike-swim) on the weekends. I am wondering if this is a big deal, or if doing all in the same day is just as good. |
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Master ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Brad, regarding scheduling, the most important thing is getting in the workouts. Thats the first goal. Secondary would be the order. Without knowing your full training schedule, I wouldn't know the full extent of the impact of the order change. I don't think its a big deal regardless. Yes, there might be a slight benefit of going in order to get your body kinda used to that. But in reality, thats a minimal issue that can be obtained at other times. Again, just getting in the prescribed workouts is the biggest deal. Do them when it fits your schedule. We have a life to live. Thats my thought. |
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Master ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Here's another good email from the coach's group....... Building fitness and performance is like building a pyramid. The most important work is the done in the beginning, the supportive structures that will allow construction and improvements towards reaching a peak. With this pyramid, the stronger the supportive structure, the stronger the performances once you reach the top or your peak. |
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Master ![]() ![]() ![]() ![]() ![]() ![]() | ![]() OK Team. What does everyone have planned for this week? I'll go first. Tomorrow, I hope to swim depending on how my ear infection is doing. Wednesday I'll probably do strength. Thursday a bike/run brick or run only. Friday either a run or strength. Saturday possibly a trainer ride. |
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Member ![]() ![]() | ![]() 1st another HR question. How often should you train in the lower HR zones? I find I am constantly having to back off to keep my HR in range. This week is swim/run mon/wed, bike tues/thurs, and long run and swim this week end some time. I also had the same question about order of things. I rearranged to fit spin classes into my schedule as well as swim lane availablity. Joanne, you are a rockstar. Being.....in the prime of your life with a 4 y/o that you will teach latin and an elderly person to take care of. I was counting the days when I could have time to myself and should have taken it sooner. Maybe...just maybe, I would be more sane now and then. ![]() |
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Master ![]() ![]() ![]() ![]() ![]() ![]() | ![]() teresa - 2008-01-14 3:58 PM 1st another HR question. How often should you train in the lower HR zones? One way to answer this question is with another question. What HR zones will you likely be racing in? What percentage of time during races will you be in each zone? But actually, this isnt necessarily the best answer either. What I'm finding and learning is that the vast majority of our training should take place in the lower zones. Like probably 90%. The post from earlier today lends itself to why. One needs to develop a strong base of the pyramid. That base is a strong aerobic system. These easier efforts bring about a host of positive body adaptations that prepare the body for harder work down the road. Build the base, keep the injury risk low, and be consistent. Teresa, see if you can pick up a book. It costs maybe $15. The author is Jack Daniels, a top college running coach (not a whiskey!). Here's a link to amazon for the book. http://www.amazon.com/Daniels-Running-Formula-Jack/dp/0880117354 The gist of the issue is that Daniels has his cross country team do most of their training at "E-pace", or easy pace. Its actually an easier pace than you might believe. He does work in some higher exersion stuff, but its mostly E-pace. Something that can be done day after day. Consistently. My experience is that pacing is really hard to do. Something that I continue to struggle with. When I started out, I liked going hard. It felt soooo good to push it. I also ended up with a lot of injuries. Even now, having lived through the better part of 2 years of injuries, I still tend to go too hard. I'm a lot better now though. Its a tough lesson to learn. |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() | ![]() This weeks plans: Sunday: 12mi Bike - w/ hills - Partial ride on the course for my first Tri. Monday: Off Tuesday: 800yd Swim - 3x200 RPE 6/7 main set 30m easy run - RPE 4/5 Wednesday: 30m bike - Flat - RPE 5/6 Thursday: 30m Run - Fartleks Friday: 1700yd Swim Saturday: Bold in The Cold 15k Run |
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Member![]() ![]() | ![]() The articles on Zone based training are very interesting and informative... I have been starting to pay more attention to that lately, hopefully it will help. In reading these articles I think that I have unintentionally done quite a bit of lower zone training in biking and swimming, but not in running, and that may be exactly what I am missing. It is quite boring to run at the lower paces, but knowing that it will help with the endurance later on is good incentive to do it. Thanks for passing this info on, Rob. It is great stuff. |
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Regular ![]() ![]() ![]() ![]() ![]() | ![]() My plans for this week: Yesterday: Bike and some arm stuff. Today: weights and Tae Bo at home. Wed: Run Thurs: Schedule unsure Fri: weights and Tae Bo at home, or walk/run outside, depending on weather. Sat: Schedule unsure Sun: Bike and Swim Throat is still a bit sore, so I'm ok if this is a low intensity week. Ridge, thanks for all the articles. Most of them are over my head, but I do get some good stuff out of each one. (Sorry about your Cowboys.) Teresa, Thanks! I've never been called a rockstar before. I have a blast with my "people" at home, but I do enjoy having triathlon training as something just for me. Good luck with all your plans for the year. Sounds like you're right on track. (I might do Wunderwoman too- still thinking about it.) Have a great week everyone. Joann |
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Master ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Yes, Jo, the Cowboys loss was very tragic. But in some ways, there's only 1 team each season that ends happily. 31 others not so. Brad, the pacing is probably most important in running as it has the highest chance of injury.
Anyway, glad you guys like the articles. I'll continue passing them on as I come across stuff. Reading things like that is how I developed my knowledge. It just comes over time. Looks like everyone has good weeks planned. AWESOME! Edited by Ridgelake 2008-01-16 7:39 AM |
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