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Work your Weakness aka "Hey, Mike, STFU!" Challenge (Page 40)
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 2013-11-24 6:04 PM in reply to: msteiner |
Pro  4482    NJ |  Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" ChallengeOriginally posted by msteiner Also it looks like all the miles I put in has helped my form. I have a forward lean in my stride, and look somewhat like a runner (disguised as a triathlete
Great pic! As for form etc, you just look freakin' fast. |
).| 2013-11-24 6:15 PM in reply to: kcarroll |
Regular 5477 LHOTP | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by kcarroll Cue the music--"you're back in the saddle again".Ok, my quoting skills above are weak and attempts to fix it just made things worse. Congrats to the racers this weekend! Some speedy performances for sure. Saw Ben's rr (leader of the pack) and look forward to a few more. Life has been getting in the way a bit, but I finally got on the bike today. It was in the mid-20's and windy so stayed indoors. After re-synching everything, fiddling with magnets/sensors etc I finally got TR to work and did a 2x20 threshold workout. I guesstimated FTP and based on HR was probably close enough for now. It was a bit humbling after not riding for over 2 months but it's a start. I'm sorry. I probably should have resisted, but I'm weak ;) Nice job on the ride! |
| 2013-11-24 6:19 PM in reply to: msteiner |
Regular 5477 LHOTP | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by msteiner Wow! Yeah, you totally have a forward lean (from the ankles--textbook) and you look great! Also it looks like all the miles I put in has helped my form. I have a forward lean in my stride, and look somewhat like a runner (disguised as a triathlete ;) ).
Those conditions, OTOH, look God awful. It would take some serious HTFUing for me to race in that.
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| 2013-11-24 7:36 PM in reply to: switch |
Member 3149 | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Good gawd why would anyone ever want to do an LT test?!? Now, please pardon me while I go lay in a heap and whimper. |
| 2013-11-25 8:07 AM in reply to: drfoodlove |
| Master 10208 Northern IL | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Trying to work on better range of motion in the swim stroke. Felt a better entry during last Thursday's fast stuff, so trying to increase that to make it easier to keep up for longer work. Lat areas still feel it today (as they should), but also other upper back areas, delts and across the shoulders. Oof. |
| 2013-11-25 8:08 AM in reply to: drfoodlove |
Veteran 1677 Houston, Texas | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by drfoodlove Good gawd why would anyone ever want to do an LT test?!? Now, please pardon me while I go lay in a heap and whimper. Hah, well it sounds like you paced it right! The only reason to want to do an LT test is to see improvements....it's pretty much just pure torture during the test, but somehow feels worth it in the end when you see how much progress you've made. So I guess that's why  |
| 2013-11-25 9:00 AM in reply to: ligersandtions |
Member 3149 | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by ligersandtions Originally posted by drfoodlove Good gawd why would anyone ever want to do an LT test?!? Now, please pardon me while I go lay in a heap and whimper. Hah, well it sounds like you paced it right! The only reason to want to do an LT test is to see improvements....it's pretty much just pure torture during the test, but somehow feels worth it in the end when you see how much progress you've made. So I guess that's why Ah...so there is a good reason (besides fueling the plan designers' sick sense of humor!). Good to know! This was my first LT test, so nothing to compare the results to, but when I put in my numbers to the BT zone calculator, the results I received were pretty much right were I thought they should be based on RPE. |
| 2013-11-25 9:05 AM in reply to: brigby1 |
Regular 5477 LHOTP | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by brigby1 Trying to work on better range of motion in the swim stroke. Felt a better entry during last Thursday's fast stuff, so trying to increase that to make it easier to keep up for longer work. Lat areas still feel it today (as they should), but also other upper back areas, delts and across the shoulders. Oof. Nice Ben. Ben, what does a good hand entry feel like to you? Can you describe how far in front of your head you go in and how much (relative to that entry) you extend? Seems like there are a lot of different approaches to this, and I don't have a good idea of what I should be doing. Anybody else? Hand entry technique?
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| 2013-11-25 9:07 AM in reply to: drfoodlove |
Regular 5477 LHOTP | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by drfoodlove Originally posted by ligersandtions Ah...so there is a good reason (besides fueling the plan designers' sick sense of humor!). Good to know! This was my first LT test, so nothing to compare the results to, but when I put in my numbers to the BT zone calculator, the results I received were pretty much right were I thought they should be based on RPE. Originally posted by drfoodlove Good gawd why would anyone ever want to do an LT test?!? Hah, well it sounds like you paced it right! The only reason to want to do an LT test is to see improvements....it's pretty much just pure torture during the test, but somehow feels worth it in the end when you see how much progress you've made. So I guess that's why :) Now, please pardon me while I go lay in a heap and whimper. Gretchen, it does sound like you paced it right--pure ugh. I think it will be fun for you to see your improvements over time, even if that does mean doing another test at some point :) |
| 2013-11-25 9:09 AM in reply to: 0 |
| Master 10208 Northern IL | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by drfoodlove Originally posted by ligersandtions Ah...so there is a good reason (besides fueling the plan designers' sick sense of humor!). Good to know! This was my first LT test, so nothing to compare the results to, but when I put in my numbers to the BT zone calculator, the results I received were pretty much right were I thought they should be based on RPE. Originally posted by drfoodlove Good gawd why would anyone ever want to do an LT test?!? Hah, well it sounds like you paced it right! The only reason to want to do an LT test is to see improvements....it's pretty much just pure torture during the test, but somehow feels worth it in the end when you see how much progress you've made. So I guess that's why Now, please pardon me while I go lay in a heap and whimper. In your case the LT test was to help set the zones for various effort levels. Seems it turns out you were doing ok with that so far, however, that could change as you get more into training. And for more than a few people it can be a rather eye opening experience to see the difference between their perception and what performance based shows them. On the bike, without something like power it can be a bit harder to track improvement due to the variability of conditions (even if using exactly the same route), but over several tests a trend may still show up. HR itself is for monitoring effort, not so much in tracking performance. Just that you'll see improvements in performance by working at appropriate efforts more often. And, as you've seen, the test is a rather solid workout! Edited by brigby1 2013-11-25 9:10 AM |
| 2013-11-25 9:17 AM in reply to: brigby1 |
Expert 4930 Middle River, Maryland Silver member | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Pic from my 10K yesterday...this is a little downhill. It's a LOT colder than it looks. My downhill form leaves something to be desired...I try to relax a bit and release the tension but as a result I get some wasted motion. Looking at this pic I see too much sideways motion with my arms.
Looks like everyone's been HTFU-ing and getting out and running in the cold. I felt bad for the volunteers...they were just sitting there shivering. |
| 2013-11-25 9:22 AM in reply to: switch |
Expert 4930 Middle River, Maryland Silver member | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by switch Steve! That sounds like a very good race, and that's awesome news about your leg. Sahweet! Salty--How freakin cool is that? "Hey Kara, what's up? Oh yeah, just a little Saturday morning race? Cool. Me too. Good luck." LOL. I'm trying to be patient while I wait for your RR...is it up yet? Is it up yet? Is it up yet? No pressure --------------- Weakness update: I went for a run last night and was PAIN FREE for the first time in over 6 weeks! I might have run a little to fast as a celebration, but I was so freeakin pumped. And guess what? Still feels good today. Gaining on it
Pain free...woo hoo!!!
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| 2013-11-25 9:25 AM in reply to: drfoodlove |
Expert 4930 Middle River, Maryland Silver member | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by drfoodlove Originally posted by ligersandtions Ah...so there is a good reason (besides fueling the plan designers' sick sense of humor!). Good to know! This was my first LT test, so nothing to compare the results to, but when I put in my numbers to the BT zone calculator, the results I received were pretty much right were I thought they should be based on RPE. Originally posted by drfoodlove Good gawd why would anyone ever want to do an LT test?!? Hah, well it sounds like you paced it right! The only reason to want to do an LT test is to see improvements....it's pretty much just pure torture during the test, but somehow feels worth it in the end when you see how much progress you've made. So I guess that's why Now, please pardon me while I go lay in a heap and whimper. That's good that your RPE and more-scientific feedback match...sometimes that can be tough to do, even for very experienced athletes. |
| 2013-11-25 10:26 AM in reply to: switch |
| Master 10208 Northern IL | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by switch Originally posted by brigby1 Trying to work on better range of motion in the swim stroke. Felt a better entry during last Thursday's fast stuff, so trying to increase that to make it easier to keep up for longer work. Lat areas still feel it today (as they should), but also other upper back areas, delts and across the shoulders. Oof. Nice Ben. Ben, what does a good hand entry feel like to you? Can you describe how far in front of your head you go in and how much (relative to that entry) you extend? Seems like there are a lot of different approaches to this, and I don't have a good idea of what I should be doing. Anybody else? Hand entry technique?
As best I can tell, basically feel (next to) nothing for the entry. Getting my arm extended out and around easily and quickly, so no resistance from the water. Not sure exactly how far out the entry is made, but it definitely clears well past my head, but arm is also not reaching fully straight until in the water. I'm trying to work on the range of motion out here a little more so that my hand is more clearly coming in first instead of everything at once or close to that. I tend to be terribly inflexible unless it's something I really work at. I can't do the streamline off the wall as well or nearly as easily as a number of others I'm swimming with right now. It's not really bad, but for someone who at least has an idea of what they're looking at there is a difference. |
| 2013-11-25 11:39 AM in reply to: jmhpsu93 |
Regular 5477 LHOTP | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by jmhpsu93 That is a great pic, Mike! I'm glad you have one to remember this awesome race, though this pic totally makes the weather look better than it sounded. Brrrr. And your grass is still so green!Pic from my 10K yesterday...this is a little downhill. It's a LOT colder than it looks. My downhill form leaves something to be desired...I try to relax a bit and release the tension but as a result I get some wasted motion. Looking at this pic I see too much sideways motion with my arms.
Looks like everyone's been HTFU-ing and getting out and running in the cold. I felt bad for the volunteers...they were just sitting there shivering. I haven't developed my cold weather running blood yet. I'll usually go out in just about any temp, but have a wind cut-off. If it's 25 mph + teens or below, I'm most likely going to choose something else. Saturday here was 19 for a high and >30mph and I was happy to be on the trainer. |
| 2013-11-25 11:41 AM in reply to: brigby1 |
Regular 5477 LHOTP | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by brigby1 OK. Thanks for this. That sounds a lot like what I'm trying to do, well, except for the streamline part, which I always half-azz. Originally posted by switch Originally posted by brigby1 Trying to work on better range of motion in the swim stroke. Felt a better entry during last Thursday's fast stuff, so trying to increase that to make it easier to keep up for longer work. Lat areas still feel it today (as they should), but also other upper back areas, delts and across the shoulders. Oof. Nice Ben. Ben, what does a good hand entry feel like to you? Can you describe how far in front of your head you go in and how much (relative to that entry) you extend? Seems like there are a lot of different approaches to this, and I don't have a good idea of what I should be doing. Anybody else? Hand entry technique?
As best I can tell, basically feel (next to) nothing for the entry. Getting my arm extended out and around easily and quickly, so no resistance from the water. Not sure exactly how far out the entry is made, but it definitely clears well past my head, but arm is also not reaching fully straight until in the water. I'm trying to work on the range of motion out here a little more so that my hand is more clearly coming in first instead of everything at once or close to that. I tend to be terribly inflexible unless it's something I really work at. I can't do the streamline off the wall as well or nearly as easily as a number of others I'm swimming with right now. It's not really bad, but for someone who at least has an idea of what they're looking at there is a difference. |
| 2013-11-25 11:58 AM in reply to: switch |
| Seattle | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by switch Steve! That sounds like a very good race, and that's awesome news about your leg. Sahweet! Salty--How freakin cool is that? "Hey Kara, what's up? Oh yeah, just a little Saturday morning race? Cool. Me too. Good luck." LOL. I'm trying to be patient while I wait for your RR...is it up yet? Is it up yet? Is it up yet? No pressure --------------- Weakness update: I went for a run last night and was PAIN FREE for the first time in over 6 weeks! I might have run a little to fast as a celebration, but I was so freeakin pumped. And guess what? Still feels good today. Gaining on it
Elesa! SO HAPPY TO HEAR THIS! Now stop running fast |
| 2013-11-25 11:59 AM in reply to: msteiner |
| Seattle | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by msteiner The duathlon featured rain, 15mph wind, and a temperature of 43 degrees. It was a mess, but I had fun with it. I won my age group and placed 4th overall, but looking at the field that's about where I expected to be. I had a great 18.3 mile run this morning. It was a cool 32 degrees, but I made sure I wore enough layers. I had some people run with me for the first hour, and I managed to actually feel stronger as I was finishing the run and averaged about 7:35 for my overall pace. I think I finally got this long run thing down. Great job Matt! Waita embrace the brrrrrr |
| 2013-11-25 11:59 AM in reply to: StaceyK |
| Seattle | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by StaceyK Great job on the hour on the bike Gretchen and your swim sounds just like doing a tri. Great races Mike and Salty. Elesa great to hear that your leg is finally getting better, now don't over do it or you will be back to square one. I had a good day yesterday, did an hour on my bike on the trainer, which made me five from six days so far this week, just got to do a run today. I can now say I drink my tea "white with 1" rather than with 2-3 sugars so I am happy with this. Also yesterday I started making Christmas Cookies for work, after making and icing about 180 of them I decided that they didn't look good enough to give away and it was a dumb idea. Normally I would have put them in my cupboard and eaten them ALL over the next week, but yesterday I picked them all up and threw them in the bin! Ahhhh nice work! I don't know that I would have had the strength. |
| 2013-11-25 12:01 PM in reply to: jmhpsu93 |
| Seattle | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by jmhpsu93 Pic from my 10K yesterday...this is a little downhill. It's a LOT colder than it looks. My downhill form leaves something to be desired...I try to relax a bit and release the tension but as a result I get some wasted motion. Looking at this pic I see too much sideways motion with my arms.
Looks like everyone's been HTFU-ing and getting out and running in the cold. I felt bad for the volunteers...they were just sitting there shivering. That's awesome!!! Aren't you glad you didn't take an off season |
| 2013-11-25 12:39 PM in reply to: Asalzwed |
| Seattle | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge
More important, here is Kara Goucher (in the pink) about to make her move
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Here is me. Can you see the orange war paint?
| 2013-11-25 1:13 PM in reply to: Asalzwed |
Regular 5477 LHOTP | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge |
| 2013-11-25 1:16 PM in reply to: msteiner |
Pro 6520 Bellingham, WA | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by msteiner The duathlon featured rain, 15mph wind, and a temperature of 43 degrees. It was a mess, but I had fun with it. I won my age group and placed 4th overall, but looking at the field that's about where I expected to be. I had a great 18.3 mile run this morning. It was a cool 32 degrees, but I made sure I wore enough layers. I had some people run with me for the first hour, and I managed to actually feel stronger as I was finishing the run and averaged about 7:35 for my overall pace. I think I finally got this long run thing down. Congrats on the race. AG win and 4th OA is fantastic. The bike leg must have been freezing. Pretty descent run the next day too. Solid weekend. |
| 2013-11-25 2:41 PM in reply to: popsracer |
| Seattle | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge I got a few miles in at the Wildlife Reserve after my race Saturday and then a 16-miler on Sunday following my race and felt fantastic. It is soooo nice to just do a LSD run after all this intensity. Here are some pics:
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| 2013-11-25 4:19 PM in reply to: Asalzwed |
Master 4452 | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by Asalzwed I got a few miles in at the Wildlife Reserve after my race Saturday and then a 16-miler on Sunday following my race and felt fantastic. It is soooo nice to just do a LSD run after all this intensity. Here are some pics:
Awesome pics! I love those 'the long road ahead' shots. |
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