kaburns1214 Mentor Group 2012 Part 2 - CLOSED (Page 41)

I woke up to pouring rain, so trainer and then I went to the pool.  Figure if I'm going to be wet, I might as well be warm too.

You may want to check out Select Physical Therapy..they have DartFish video gait analysis -- think it runs about $100..haven't done it but apparently it's very good.  Like others have said..it's probably coming from a weakness in hips, glutes, etc...Had a lot of issues last spring, my hubby's PT recommended seeing a Chiropractor...did wonders.  He took x-rays that showed my hips were off..my right hip was rotated up and in compared to left.  Did some stim and manipulation and i did a lot of strength training on my own (I use the term Angry Hip exercises...where you're really pushing out with your hips, even when you run...think push with your hips!)  Helped tremendously!

In regards to ITBS exercises. 

Lots of squats on unsteady surfaces like a bosu ball.  Single leg deadlifts, lateral movement with an exercise band tied around your ankles for resistance.  Plyometrics is good too.  Things like box jumps.  Also focus on catching yourself when you impact on the run.  Try and absorb the impact throughout the muscle structures in your body instead on the skeletal ones.  Pilates and Yoga are awesome too.  Whenever I feel it start to twinge again a steady week of yoga helps a ton.

http://www.win-magazine.com/2011/11/training-technique-of-the-week-lateral-mini-band-walks/

http://www.active.com/cycling/Articles/Tight-IT-Band-3-Simple-Exercises-to-Fix-it-Now.htm?page=2

http://runningtimes.com/Article.aspx?ArticleID=6099

I also march in place bringing my knees up to my chest in a controlled fashion. From a on all fours position like a dog extend one leg out straight and lift upward to the furthest comfortable postion. Start out with reps of ten to each leg and grow with it.

Leg presses and one legged squats will also help but I avoid them during race season to not further burn out my quads but come fall I'll start doing them again frequently.

I do some of these every day. Hope it helps.

Yep all good stuff. I wish I had time to squeeze in a couple of yoga classes per week but just finding the time to squeeze all the training in is tough. Come fall when the volume goes back down I'm going to try to make one or two classes per week.

Bookmarking these links now.

RACE DAY!!!

525 pool swim 

9 mile Bike

5K X-country run

Heart is going to HURT Today!!!!

It was 50 raw and raining for me as well so I did the same thing as you. Nice recovery ride and heavy on the drills so not a bad morning.

Tomorrow is the tough one. It's supposed to be in the low 50's around 6AM with no wind which is nice enough to ride outside. However the forecast says there could be passing showers. 50's and wet is much different than 50's. I'm supposed to go for 3.5 hours which is much different on the road vs on the trainer.

Thnks so much for those.  I'm also keeping them

So what is everybody's dream race to do and do you have IM asperations if you haven't already done one?

Obviously I'd love to hit the lottery and do Kona but I think that's generally a universal one. I did the NYC Olympic last summer which is an awesome venue but a logistical nightmare. I highly recommend it but also recommend showing up 2 days before the race to get acclimated.

I would love to do Alcatraz some day. Jumping off that boat just off the shore and swimming that harbor just seem cool, and cold I'm sure. Living south of Boston talking my wife into that one would be interesting.

I'd like to do an IM some day and I'd prefer to do something out of the norm. I think I could get the wife and kids to sign on for Cozumel, Wales, New Zealand, Switzerland or Australia. My company is based out of Australia so if I could some how work a trip down there for work around some vacation time to do the event it would also help defer some of the costs.

I've swam in waters in the 50's and it takes your breath away until you get used to it. I was talking to a guy I know who did IMFL in 2010 and he said it was only 38 degrees out at the start of the race. So they all went down in fleece to get their body markings and then went back to the hotel to put on the wetsuits in the warmth of the hotel. The water was 35 degrees warmer than the air so they couldn't wait to get in, LOL. Getting out and getting on to the bike had to suck! I did an Olympic where it was 55 and raining and the water was 70 and that was bad enough.

I really don't know if I have it in me to commit to IM. It's such a huge time commitment, and almost impossible with young kids. truthfully, I don't know if I could handle the distance.

But, who wouldn't want to do Kona, or any of those type of destination races. Cozumel sounds awesome.

The course appears to just roll but not any substantive climbing.  I've never done the full before and the courses do not share a lot of common ground outside of the first 2 miles.  The link to the course map is below, which includes an elevation profile.

I've previously completed 2 stand-alone marathons: Marine Corps Marathon in 2006 (untrained but completed a few weeks after a HIM) and Goofy Challenge in 2008 (half on Saturday, full on Sunday).  This will be the first time I'm specifically training for a marathon without any other considerations like swimming or biking.

Link

ETA:  I'm using the BT 20-week marathon training program.  Nothing fancy.

IM Austria

IM Canada

Alcatraz

London Marathon

To name a few...

Edited by karen26.2 2012-05-04 7:50 PM

Back from the HAMTREK SUPER SPRINT

TOOK 2nd OVERALL out of over 100 racers  Race Report to come.