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kaburns1214 Mentor Group 2011 Part 2 - CLOSED (Page 40)
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 2011-05-23 8:55 AM in reply to: #3513293 |
Champion  5615   |  Subject: RE: kaburns1214 Mentor Group 2011 Part 2 - CLOSEDkaren26.2 - 2011-05-23 9:12 AM I think you pretty much know going in it's going to be hot (just like IMKY) so if you train for it and are prepared for the heat I'm sure you'll do great. I will say that last year there were 8 of us from my tri goup that did IMKY, and even though we trained all summer in heat & humidity, it still took it's toll on all of us. Funny though, I'd do it again mainly because of the time trail swim start, but mostly the bike course. I LOVED that bike course. So have you studied all the IM bike courses? What do you know about Wisconsin? I've heard it's a little hillier and more technical than Lousiville, but also have been told that if I like Louisville I will love Wisconsin. Curious what you or anyone else knows about Wisconsin bike and what I'm in for. I'm glad you signed up for Texas. I've done Wisconsin and Louisville. From a course difficulty perspective, I would say they are similar with Wisconsin being more scenic and a bit easier because the temperature tends to be a bit lower. Wisconsin has a pair of moderate climbs that you do on each lap, with one being a bit more difficult than the other. The difficulty comes partly in the grade but also in the fact that you twist up through the woods and you can't really see the top when you start the climb. Once you break through the trees and you can see the top, the crowds are there along the road cheering you all the way up the hill. Wisconsin, in total, was a much better race simply by crowd support. The town really embraces the event and there are spectators all over the place. The best area was the out-and-back on State Street b/c the restaurants all have people sitting outside drinking and cheering to create an intense atmosphere. |
| 2011-05-23 9:12 AM in reply to: #3513376 |
Master 2151   Johns Creek, Georgia | Subject: RE: kaburns1214 Mentor Group 2011 Part 2 - CLOSED CubeFarmGopher - 2011-05-23 9:55 AM I've done Wisconsin and Louisville. From a course difficulty perspective, I would say they are similar with Wisconsin being more scenic and a bit easier because the temperature tends to be a bit lower. Wisconsin has a pair of moderate climbs that you do on each lap, with one being a bit more difficult than the other. The difficulty comes partly in the grade but also in the fact that you twist up through the woods and you can't really see the top when you start the climb. Once you break through the trees and you can see the top, the crowds are there along the road cheering you all the way up the hill. Wisconsin, in total, was a much better race simply by crowd support. The town really embraces the event and there are spectators all over the place. The best area was the out-and-back on State Street b/c the restaurants all have people sitting outside drinking and cheering to create an intense atmosphere. Thanks, that's encouraging to hear. I've heard great things about the crowd support and atmosphere there, and I'm glad to hear from another person the bike courses are similar. |
| 2011-05-23 9:28 AM in reply to: #3436066 |
Master 2538 Albuquerque | Subject: RE: kaburns1214 Mentor Group 2011 Part 2 - CLOSED Here's a couple of vid clips from yesterday if you are bored at work on a Monday This last one is the longer one. It's part of the Bosque Trail that I ride to and get around on frequently here: |
| 2011-05-23 9:53 AM in reply to: #3513135 |
| New Haven, CT | Subject: RE: kaburns1214 Mentor Group 2011 Part 2 - CLOSED jarvy01 - 2011-05-23 7:26 AM jsklarz - 2011-05-22 5:05 PM Rudedog55 - 2011-05-22 3:20 PM
Sounds like great prep for the Rev3 race. Is there anything you can do for your back? Or do you have to live with that pain? A T run after a long bike sounds pretty awful to me I wish i could do more chiro treatment (decompression machine, basically a new version fo teh rack) and massage, but it is not in the budget either time or money wise. Those are "cosmetic" however as there is nothing i can do for my back structurally. once a disc is blown its blown. its a matter of making sure the muscle around it is strong, which it is. I think in the off season i will dedicate time to lower core (hip/glute) strength and flexibility which should help. |
| 2011-05-23 12:25 PM in reply to: #3510795 |
Master 1832 Elgin, IL | Subject: RE: kaburns1214 Mentor Group 2011 Part 2 - CLOSED Buy the 310xt (orange one), it has HR with it and can be used in the water. The 305 and any other garmin cannot be used in the water. I love it!!! |
| 2011-05-23 12:30 PM in reply to: #3511443 |
Master 1832 Elgin, IL | Subject: RE: kaburns1214 Mentor Group 2011 Part 2 - CLOSED I'd go with plan 2 since he is relatively young, but I have chocolate labs and realize how expensive things can get with them . . . you do what you can financially afford. That is what I have learned. Good luck! |
| 2011-05-23 12:39 PM in reply to: #3436066 |
Master 1832 Elgin, IL | Subject: RE: kaburns1214 Mentor Group 2011 Part 2 - CLOSED Hey Kelly, missed it, but what is an SI joint? Update: Did 3 short runs over the weekend, so pushed it a little bit. Some were a bit painful, but today I feel great!!! FUNNY --- I bought a piece of 4" PVC pipe yesterday from Lowes to roll my quads out more (use it on my IT band as well, not bad). The roller had too much foam and wasn't getting in there enough cuz I need a really deep quad massage. Well I think it is working. Funny the things we use. |
| 2011-05-23 2:37 PM in reply to: #3513992 |
| New Haven, CT | Subject: RE: kaburns1214 Mentor Group 2011 Part 2 - CLOSED carrie639 - 2011-05-23 1:39 PM Hey Kelly, missed it, but what is an SI joint? Update: Did 3 short runs over the weekend, so pushed it a little bit. Some were a bit painful, but today I feel great!!! FUNNY --- I bought a piece of 4" PVC pipe yesterday from Lowes to roll my quads out more (use it on my IT band as well, not bad). The roller had too much foam and wasn't getting in there enough cuz I need a really deep quad massage. Well I think it is working. Funny the things we use. [/QUOTE] I have used rolling pins, pieces of wood, whatever it takes to get into those hard to reach nooks we have. |
| 2011-05-23 3:52 PM in reply to: #3436066 |
Extreme Veteran 3020 | Subject: RE: kaburns1214 Mentor Group 2011 Part 2 - CLOSED Woke up feeling a little sick....stomach problems. Suffered through tempo intervals. Glad to have them done for the week. Am I the only one who hates tempo runs? I dread them. The only reason I see myself through the workouts is because I want to become a faster runner. My stomach still feels funny. 3 weeks until my first triathlon. I am excited! |
| 2011-05-23 4:43 PM in reply to: #3514446 |
| New Haven, CT | Subject: RE: kaburns1214 Mentor Group 2011 Part 2 - CLOSED jarvy01 - 2011-05-23 4:52 PM Woke up feeling a little sick....stomach problems. Suffered through tempo intervals. Glad to have them done for the week. Am I the only one who hates tempo runs? I dread them. The only reason I see myself through the workouts is because I want to become a faster runner. My stomach still feels funny. 3 weeks until my first triathlon. I am excited! tempos i dont mind - speed work is a differnet story |
| 2011-05-23 6:50 PM in reply to: #3436066 |
Champion 9600 Fountain Hills, AZ | Subject: RE: kaburns1214 Mentor Group 2011 Part 2 - CLOSED Well, this would probably be a good time to discuss "speed" workouts for the run and what is a "tempo" and "interval". Although it is true that running at higher intensities can elevate or run fitness, there are a great many caveats. No one should do any kind of speed work until they have developed a sufficient base of run fitness. When intensity is brought into your training, it should be done is a progressive manner where duration increases over time and pace decreases. So start off running a little harder shorter and work from there. I can not stress enough that the majority of run related injuries are caused by one of two factors: 1. Too much too soon 2. Too fast Now run speed work can take two forms. One is the tempo run which is generally regarded as a run done at a specific pace or effort held for a specific period of time. So this would be run 15min easy to warm up and then run for 15-30min at a specific goal pace usually 10K or Half marathon pace for example. No faster. The 10K tempo would be a shorter duration than the Half. You get the basic idea. This is followed by an easy cool down. These runs should be somewhat challenging but not over the top. Intervals are a series of higher intensity efforts, say 5K or 10K pace, done for a short duration (a few min.) or a fixed distance (1/4, 1/2, or mile repeats). Each interval has a rest/recovery period in between where you can..well rest. So if you are doing them by time, you could do 5x 1/2mile repeats at 10K pace followed by a 1/4 mile easy recovery jog or by time as 5x 3:00 repeats at 10K pace with 90 seconds easy jog in between. Sets such as this allow you to get in a quality session without a large recovery costs which could adversely effect other training or worst, an injury. The key is to make sure the tempo or intervals are done at a pace you are capable of handling. I learned this the hard way last year doing track workouts at too high an effort. Just because I can run a sub 5 min mile doesn't mean I should and I paid the price. |
| 2011-05-23 8:53 PM in reply to: #3514730 |
Extreme Veteran 3020 | Subject: RE: kaburns1214 Mentor Group 2011 Part 2 - CLOSED bryancd - 2011-05-23 7:50 PM Well, this would probably be a good time to discuss "speed" workouts for the run and what is a "tempo" and "interval". Although it is true that running at higher intensities can elevate or run fitness, there are a great many caveats. No one should do any kind of speed work until they have developed a sufficient base of run fitness. When intensity is brought into your training, it should be done is a progressive manner where duration increases over time and pace decreases. So start off running a little harder shorter and work from there. I can not stress enough that the majority of run related injuries are caused by one of two factors: 1. Too much too soon 2. Too fast Now run speed work can take two forms. One is the tempo run which is generally regarded as a run done at a specific pace or effort held for a specific period of time. So this would be run 15min easy to warm up and then run for 15-30min at a specific goal pace usually 10K or Half marathon pace for example. No faster. The 10K tempo would be a shorter duration than the Half. You get the basic idea. This is followed by an easy cool down. These runs should be somewhat challenging but not over the top. Intervals are a series of higher intensity efforts, say 5K or 10K pace, done for a short duration (a few min.) or a fixed distance (1/4, 1/2, or mile repeats). Each interval has a rest/recovery period in between where you can..well rest. So if you are doing them by time, you could do 5x 1/2mile repeats at 10K pace followed by a 1/4 mile easy recovery jog or by time as 5x 3:00 repeats at 10K pace with 90 seconds easy jog in between. Sets such as this allow you to get in a quality session without a large recovery costs which could adversely effect other training or worst, an injury. The key is to make sure the tempo or intervals are done at a pace you are capable of handling. I learned this the hard way last year doing track workouts at too high an effort. Just because I can run a sub 5 min mile doesn't mean I should and I paid the price. This has been my understanding of tempo runs or intervals. Because I've only been running for 9 mos., I am doing only 2 miles tempo pace (used the mcmillan pace calculator to determine pace.....used upper end of pace range) sandwiched in between 4 easy miles for my tempo runs. Today I did tempo intervals at 5 x 6 minutes tempo pace / 2 minutes recovery pace. I had run 20 easy minutes before starting the intervals, and I finished the run up with 20 more easy minutes. I am really slow compared to most of you, but I've seen so much improvement over the last 9 mos. They key for me was to find the right pace to run. It's slower than I'd orginally thought, but it's working. Edited by jarvy01 2011-05-23 8:54 PM |
| 2011-05-24 2:15 AM in reply to: #3436066 |
Member 113 | Subject: RE: kaburns1214 Mentor Group 2011 Part 2 - CLOSED I just joined the local marathon club, going for my first run with them tomorrow I had hoped to join a Tri club but there really isnt anything close to me and/or isnt charging a fortune. The marathon club is only $30/year and i get to run along the beautiful Swan River....not a hard choice in the end. I'll just have to focus on the other aspects of Tri's myself. |
. Thankfully, they cater for noobies like myself with a novice session Wed nights, though it still starts you out at 6km! I almost gagged on the phone when i was chatting to the President, but he assured me it would all be okay and their are plenty of different paces set so i'll find one that suits me.| 2011-05-24 5:19 AM in reply to: #3514730 |
Pro 4528 Norwalk, Connecticut | Subject: RE: kaburns1214 Mentor Group 2011 Part 2 - CLOSED bryancd - 2011-05-23 7:50 PM Well, this would probably be a good time to discuss "speed" workouts for the run and what is a "tempo" and "interval". Although it is true that running at higher intensities can elevate or run fitness, there are a great many caveats. No one should do any kind of speed work until they have developed a sufficient base of run fitness. When intensity is brought into your training, it should be done is a progressive manner where duration increases over time and pace decreases. So start off running a little harder shorter and work from there. I can not stress enough that the majority of run related injuries are caused by one of two factors: 1. Too much too soon 2. Too fast Now run speed work can take two forms. One is the tempo run which is generally regarded as a run done at a specific pace or effort held for a specific period of time. So this would be run 15min easy to warm up and then run for 15-30min at a specific goal pace usually 10K or Half marathon pace for example. No faster. The 10K tempo would be a shorter duration than the Half. You get the basic idea. This is followed by an easy cool down. These runs should be somewhat challenging but not over the top. Intervals are a series of higher intensity efforts, say 5K or 10K pace, done for a short duration (a few min.) or a fixed distance (1/4, 1/2, or mile repeats). Each interval has a rest/recovery period in between where you can..well rest. So if you are doing them by time, you could do 5x 1/2mile repeats at 10K pace followed by a 1/4 mile easy recovery jog or by time as 5x 3:00 repeats at 10K pace with 90 seconds easy jog in between. Sets such as this allow you to get in a quality session without a large recovery costs which could adversely effect other training or worst, an injury. The key is to make sure the tempo or intervals are done at a pace you are capable of handling. I learned this the hard way last year doing track workouts at too high an effort. Just because I can run a sub 5 min mile doesn't mean I should and I paid the price.
thanks for this, if you could not tell, i never really paid much attention to my run training, i just kinda run "Forrest Gump" like.....Run Rudy Run.....
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| 2011-05-24 6:21 AM in reply to: #3436066 |
| New Haven, CT | Subject: RE: kaburns1214 Mentor Group 2011 Part 2 - CLOSED Bryan - great post. my run weeks are generally as follows (usually 5 runs/week). 1 long run (10+ miles, lots of hills, with some pick ups thrown in, sometimes a little tempo work), 1 temp run (10' WU, 20-30' @ 10k/HM GP, 5' CD), 1 speed session (typically 4x 3/2 or 8x 1/1 at 5k GP or slightly faster), and 2 30' general fitness runs EZ. I average 80-100 mile/month. All but the long run is done on a treadmill typically due to my life/work responsibilities. sometimes instead of a 2nd recovery type run I'll do a 10-30 minute T-run I've done some track work with my tri team in the past but not this year yet. the toughest run: 4x 1000m 1&3 at 5k goal pace 2&4 slightly faster with 400m EZ jog in between. short sweet and painful. |
| 2011-05-24 7:40 AM in reply to: #3436066 |
Pro 4723 CyFair | Subject: RE: kaburns1214 Mentor Group 2011 Part 2 - CLOSED My eldest daughter's 4 year bday was yesterday. Weird how time flies, yet you have no recollection of life w/o her. Out to her favorite place for her favorite food right now, grilled cheese. Go figure. My family starts arriving Thursday for her and mine bdays. Turn 34 on Friday, wooo hooo almost a new age group :P. Is it sad I now look at my age as a benchmark for triathlon times? Anyway my brother is coming with my parents and until the past year he has been the skinny/athletic sibling. He wants to go running with me. What he doesn't know is Friday is long run day and I'm looking at 13-15 miles. Bwahahahahaha. |
| 2011-05-24 7:40 AM in reply to: #3436066 |
Champion 9600 Fountain Hills, AZ | Subject: RE: kaburns1214 Mentor Group 2011 Part 2 - CLOSED Wow, that's a lot of higher intensity work. At most I will have one interval and one tempo run per week. I can not stress enough, you want these to be very high qulaity, you don't want to do them a lot as the quality diminishes, or at least it should if you are doing them properly. |
| 2011-05-24 7:54 AM in reply to: #3436066 |
Pro 4723 CyFair | Subject: RE: kaburns1214 Mentor Group 2011 Part 2 - CLOSED I can only run 3 times a week due to fear my IT band will start to yell at me again. That and I have weaker disciplines that I need to focus on. Quality of runs is VERY improtant to me. Usually one short interval, a mid distance tempo run or recovery run depending on how my legs feel, and a long run. I've seen a ton of improvement with this set up. |
| 2011-05-24 8:09 AM in reply to: #3436066 |
Champion 9600 Fountain Hills, AZ | Subject: RE: kaburns1214 Mentor Group 2011 Part 2 - CLOSED Another running truism I have learned is that run frequency is more important then pure weekly volume. So if you are going to run 30 miles in a week, you are better off breaking that into 5 seperate runs of shorter distance as opposed to 3 longer runs. |
| 2011-05-24 9:07 AM in reply to: #3515204 |
Pro 4672 Nutmeg State | Subject: RE: kaburns1214 Mentor Group 2011 Part 2 - CLOSED Grilledmonkey - 2011-05-24 3:15 AM I just joined the local marathon club, going for my first run with them tomorrow I had hoped to join a Tri club but there really isnt anything close to me and/or isnt charging a fortune. The marathon club is only $30/year and i get to run along the beautiful Swan River....not a hard choice in the end. I'll just have to focus on the other aspects of Tri's myself. Its really good to have other people to run with -- really helps keep you consistent in your training, I think the marathon club is a relly good idea. |
| 2011-05-24 9:09 AM in reply to: #3436066 |
Pro 4672 Nutmeg State | Subject: RE: kaburns1214 Mentor Group 2011 Part 2 - CLOSED No run training for me (on dry land) for a while. My right lower back/hip is still not happy so todays run will be in the pool. I'm working on getting an ortho appointment but I'm not sure there's much I can do other than not run for a few weeks. Mentally this is really tough on me. I love running and its not "work" in the same way swimming and biking are. More time in the pool is not a happy thought. I'm also thinking that Rev 3 is going to be an aqua bike. I don't think its worth pushing it that close to IMLP. |
| 2011-05-24 9:10 AM in reply to: #3513992 |
Pro 4672 Nutmeg State | Subject: RE: kaburns1214 Mentor Group 2011 Part 2 - CLOSED carrie639 - 2011-05-23 1:39 PM Hey Kelly, missed it, but what is an SI joint? Update: Did 3 short runs over the weekend, so pushed it a little bit. Some were a bit painful, but today I feel great!!! FUNNY --- I bought a piece of 4" PVC pipe yesterday from Lowes to roll my quads out more (use it on my IT band as well, not bad). The roller had too much foam and wasn't getting in there enough cuz I need a really deep quad massage. Well I think it is working. Funny the things we use. SI joint is a fairly immboile joint that connects your pelvis to the bottom of your spine. Usually signs of SI joint injury of unilateral (one sided) lower back pain. |
| 2011-05-24 9:16 AM in reply to: #3515653 |
Master 1832 Elgin, IL | Subject: RE: kaburns1214 Mentor Group 2011 Part 2 - CLOSED I hear you Kelly, but as you keep telling all of us, listen to your body and have your bail out plan, which it sounds like you do with the aquabike option. Hope you have a waterproof MP3, sounds like you will have alot of pool running |
((| 2011-05-24 9:18 AM in reply to: #3436066 |
Master 1832 Elgin, IL | Subject: RE: kaburns1214 Mentor Group 2011 Part 2 - CLOSED So have 1 hr of strength training last night (alot of upper body) then went to masters swim. Was trying to do the butterfly with a pull buoy (very frustrating, but trying not to irritate my hip), got pissed off and threw the buoy at the coach . . . she just started laughing ... funny now Then she gave me a 1000 without a buoy ... very hard after an upper body workout and really no swim kicking in about 2-3 months. STill a bit whipped. |
| 2011-05-24 10:04 AM in reply to: #3515388 |
| New Haven, CT | Subject: RE: kaburns1214 Mentor Group 2011 Part 2 - CLOSED bryancd - 2011-05-24 8:40 AM Wow, that's a lot of higher intensity work. At most I will have one interval and one tempo run per week. I can not stress enough, you want these to be very high qulaity, you don't want to do them a lot as the quality diminishes, or at least it should if you are doing them properly. what i should have added: there are many times when i miss a workout due to life getting in the way. I do try and make sure to do a long run (wknd) and at least either the tempo or speed session mid week. Trust me, look at my logs, I do not over do it. But I do have to substitute intensity for time since life does not afford me lots of extra time. My "llimiter" is not the shorter sessions. be it tempo or speed, if its under 2 hours i can pretty much handle whatever is thrown at me. My real limiter is muscular endurance: after about the 2:30 mark despite a relatively low heart rate (sub 150 BPM) my leg turn over slows measurable and cannot hold pace regardless of HR. At the end of my marathon last year I was running 11:xx but my HR was about 140. My quads just freeze up. What's the answer? Run more. that is always the answer. Oh, and lose weight. Not a lot of ex-D tackle marathon champs out there |
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