Birkierunner's group - ROUND 2 - CLOSED (Page 4)
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Regular ![]() ![]() ![]() ![]() | ![]() Hello Jim! Today I had me long run, and since it is my recovery week it was't that long This could be a question for the discussion - do you care about your running cadence? What do you do to improve it? Do you use metronome? I do and I feel like Jack Bauer in "24" hearing the ticking sound all time in my head And I have big plan of resting tomorrow Cheers, Marcin |
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Regular ![]() ![]() ![]() ![]() | ![]() Birkierunner - 2008-01-09 7:45 AM tvwatters - 2008-01-09 1:03 AM Great questions opiejoe! I look forward to the expert answer. What is the ideal weight for you? Only you can determine that because everyone's body structure is different. We must also remember, thet there is minimal body fat required to remain healty and avoid injures. It's about 5% for men and 12% for woman. It has something to do with fat covering our internal body parts. Interesting article about it can be found at About.com (it's not scientific report but I find it intersting anyway). Cheers, Marcin Mieszek Edited by Marcin 2008-01-12 6:50 PM |
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Pro ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Marcin - 2008-01-12 6:41 PM Today I had me long run, and since it is my recovery week it was't that long This could be a question for the discussion - do you care about your running cadence? What do you do to improve it? Do you use metronome? I do and I feel like Jack Bauer in "24" hearing the ticking sound all time in my head And I have big plan of resting tomorrow Nice job on the run today, Marcin! Good plan on taking a rest day too Daniels has a good section on running cadence in the first edition of his book. He studied video footage of a lot of elite distance runners and found that many of them had a cadence right around 90 per minute (meaning your right foot strikes the ground 90 times each min). He found that beginners tend to have much lower cadences - around 80 per minute. Daniels' feels that the main problem with low cadence is that "the slower you take steps, the longer the time you spend in the air, and the more time you are in the air, the higher you displace your body mass and the harder you hit the ground on landing. When you consider that many running injuries are the result of landing shock, it is not surprising that experienced runners tend to turn over faster than do individuals who are new to the sport." Note that he doesn't say here that slower cadences makes you a slower runner...he is focusing on the injury aspect with regard to inexperienced runners. He goes on to say that several studies have been conducted on the energy demands of different stride cadences. Those studies found that experienced runners are most efficient at their chosen rate of turnover, whether it be faster or slower cadence. When it comes to inexperienced runners, running economy can often be improved by getting low cadence runners to increase their cadence. I was a runner for 28 years and NEVER, EVER had a clue what my cadence was - didn't care either. I started reading some triathlon articles 2 summers ago that said that if you strive to race your Ironman bike at 90 rpm, you should strive to achieve a run cadence around 90/min. So, I measure my cadence on a few runs and always came up with about 84. Did I decide to change it? NOPE. I'm happy where I'm at and I think I've done pretty well with a lower cadence. If you are a newcomer to running it is possible that there is room for improving your running efficiency. Perhaps increasing your cadence can help out, maybe not. You are an experiment with sample size of 1 So, everyone measure their cadence on their next run and we can compare! |
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Veteran ![]() ![]() ![]() | ![]() The last time I measured my normal run cadence, I was in the 87 range. If I start out with quick feet (87-90), its easy to stay there for the remainder of the run. I find it difficult to change up my cadence/speed on a run, so for me, picking my desired pace early is critical. Last Saturday I started with a pace that was a bit too fast, and the only way I was able to slow to a more sustainable pace was to walk a few segments. That seems to have allowed me to eventually "reset" my pace. Maybe I just lack the mental capacity to force the pace change on the fly. This Saturday as 1 mile in the pool and 13.3 miles of running. All of the stars must have been lined up today because I managed to average my goal speed in the pool and I ran what would have been a PR in the half marathon. The strange thing is that I did not set off on the run intending to go fast, I just fell into that pace. Maybe a sub-4:00 marathon in June is not out of reach after all. |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Well folks...between coaching, school, and hospital visits, figured my training can wait, family time is family time...should be better this week. Have a good week. |
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Veteran ![]() ![]() ![]() | ![]() I did my long run on Saturday instead of Sunday just in case Sunday wound up being a bust. First good call I've made in a while. Monday is shot due to an evening meeting. Back to it on Tuesday. I broke my treadmill (while using it) a few weeks back and ordered a new one last week. It is scheduled to arrive on 1/17, which happens to be the same day that online registration for Grandma's Marathon opens. Coincidence? I think not. ![]() |
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Pro ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Nice job on the run, Todd. Our paces for our runs were pretty similar this weekend. I'm so glad Grandmas got with the program and went with online registration finally. I'm only doing the half again this year so that I can compare it to last year as a fitness check. But, I plan on racing it this year rather than just use it as a workout like I did last year. I absolutely love that course (full and half). Hopefully I'll get picked in the lottery. Folks, I hop on a plane in a couple hours for a meeting in Kentucky. Not sure what my Internet situation will be like in the evenings but feel free to post questions or just chat and I'll catch up with you when I can. (I turn 47 years young today!) |
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Veteran ![]() ![]() ![]() | ![]() Happy Birthday Jim! |
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Pro ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() OK, where's that Disney report? |
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Veteran ![]() ![]() ![]() | ![]() I had my first session with my swim coach last night. She made a few adjustments-WOW !!!! I actually felt like I was swimming with some small sliver of form !! I am very excited & should have sought proffesional help months ago. She said that if I keep swimming 2-3 times a week that I might not drown at Florida 70.3 ![]() |
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Pro ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() opiejoe - 2008-01-15 6:47 AM I had my first session with my swim coach last night. She made a few adjustments-WOW !!!! I actually felt like I was swimming with some small sliver of form !! I am very excited & should have sought proffesional help months ago. She said that if I keep swimming 2-3 times a week that I might not drown at Florida 70.3 ![]() better late than never - you'll be a fish in no time! |
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Veteran ![]() ![]() ![]() | ![]() Hi guys. Just returned from Florida this evening and have not been online much in the past week. In short, I didn't meet my goal of 3:20 but still had a good run finishing at 3:29. I'll try to put up a race report tomorrow. Hope everyone is doing well. Edited by stinkyhelmet 2008-01-15 10:25 PM |
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Regular ![]() ![]() ![]() ![]() | ![]() The goal of this week to me is to perform running and swimming tests so that I could track my progress. Today I head running seesion on track with a 5 km test (the time is around 25 minutes whish is ok for me) and I am really exhausted... Tomorrow I'm having 400 m test in the pool. What are you doing this week? Do you have plans for the weekend? Cheers, Marcin |
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Pro ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Marcin - 2008-01-16 4:16 AM Tomorrow I'm having 400 m test in the pool. Hi Marcin. Do you have a coach that has instructed you to do a 400 m swim test? Most articles that I have read on conducting swim fitness tests for determing your training zones recommend a 1000 m time trial. A 400 m test might be a little too short and wouldn't expose any shortcomings in your fitness at longer distances. Mike Ricci wrote an article on setting up training zones, although you might have to be a Performance member to access it. Be sure to do a proper warmup prior to the test (300-500 m). I get back from my biz trip tomorrow and I'm hoping to get another long ski in on Saturday. The high temp is supposed to be only minus 6 F ....yikes. |
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Pro ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() stinkyhelmet - 2008-01-15 10:24 PM Hi guys. Just returned from Florida this evening and have not been online much in the past week. In short, I didn't meet my goal of 3:20 but still had a good run finishing at 3:29. I'll try to put up a race report tomorrow. Hope everyone is doing well. Hi Jim, hope you had a nice trip overall. Congrats on the marathon! Only 9 minutes off of your goal is still pretty darn good for a marathon. How were the weather conditions? If it was hot and humid it would be pretty tough to run a fast marathon. Looking forward to your race report. Rest up and recover Edited by Birkierunner 2008-01-16 7:49 AM |
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Regular ![]() ![]() ![]() ![]() | ![]() Hello Jim! Thank you for your comment - whatever the subject is, you can provide dozens on useful information about it! I appreciate your opinions each time, thank you The test was suggested by the coach, it includes proper warmup and 8 X 100 m intervals. The distance was chosen probably because I am a beginner swimmer, so 400 m is a long distance to me. But I will ask the coach - I trust in what he does and he answers all the questions I have. Regards, Marcin |
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New user ![]() | ![]() I'd like to ask a question to anyone, regarding calf muscle cramps after swimming. Does anyone else get them and what can I do if I keep getting them. I'm ok during my warmup, swim but when I do my cool down if I push myself away from the wall, like I did tonight, YIKES!!! ![]() Edited by Glen1951 2008-01-16 8:52 PM |
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Pro ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() One thing you might want to try is that when you push off from the wall on the turn, do so with your entire foot rather than just your toes. I find towards the end of a workout that when I push off with just my toes or the ball of my foot, that will trigger cramps. Let us know if that helps. Good luck Edited by Birkierunner 2008-01-16 9:13 PM |
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Veteran ![]() ![]() ![]() | ![]() Let's talk shoes & saddles. Everyone chime in on what you are training/racing in this season. I am running in asics nimbus (they are working well)-but might look at the Brooks soon. Also-need some suggestions on a saddle upgrade for my trusty ol' Trek 1500. Quick note-had second class with swim coach-Again, should have done it months ago. I am starting to believe that even I could be a midddle of the pack swimmer after all. |
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Pro ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Great news on the swim progress Rick - keep plugging away! Saddle - Fizik Arione Tri saddle (with silver flex wing), absolutely love it Bike shoes - Shimano 06 TR02 carbon tri (replaced by the SH-TR50) Run training shoes - New Balance 1220 (I think I'm on pair #21 of these), tried the newer 1223 but don't like them as much as the 1220 Racing shoes - New Balance 901 (fitted with Easy Laces) |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Ummm saddles- STILL having a hard time with this- did a bike seat fitting and ended up with a mens Terry Falcon. Not going to be doing 112 on that Running shoes- Asics Kayno...although I am going to try a pair of the new zoot running shoes- hopefully use those for racing. Bike shoes- sidi T2s- I like these |
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Veteran ![]() ![]() ![]() | ![]() Saddle - Rode on Azoto this past year. Building my new bike now with the Fizik Arione Tri Bike shoes - DMT Run shoes - Asics 1100 and Saucony Tangent |
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Veteran ![]() ![]() ![]() | ![]() Birkierunner - 2008-01-16 7:25 AM Hi Jim, hope you had a nice trip overall. Congrats on the marathon! Only 9 minutes off of your goal is still pretty darn good for a marathon. How were the weather conditions? If it was hot and humid it would be pretty tough to run a fast marathon. Looking forward to your race report. Rest up and recover Better late than never I suppose. Here's the race report. http://www.beginnertriathlete.com/discussion/forums/thread-view.asp... Jim, the weather wasn't hot but was it warm (high 60's - low 70's and very humid). I do well when it's in 60 and below. I was concerned that since I didn't get a chance to acclimate at warmer temps, I'd blow up if I went ahead and pursue my 3:20 goal. My style of racing is to go for it and not hold back, and maybe I'll wise up some day. Thanks for the feedback, I suppose you're right. 9 minutes is not much in a 3.5 hour race. In terms of recovery, I'm still fairly sore (quads, hamstrings, glutes). Calves are ok now. I felt aweful the day after, I was limping around through the parks. The 2nd day after was much better, but I'm at day 6 after the race and still feel quite sore. Could this just be due to my lack of run experience & mileage? |
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New user ![]() | ![]() Speaking of running shoes. How do you know when your running shoes need to be replaced? Someone told me that you will know, but it's not like your shoes are good one day and then the next they're shot. Is there some way you can have them checked? |
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