Mndymond and Disturbed275's Awesome SBR Group--- Phase 2--CLOSED! (Page 43)

Today I rode the Harpoon Point to Point and can now cross my goal of riding a century this year off my list.  It was a good ride and I am pleased I was able to finish the 115 miles without crying - but I really need to work on my speed. 

The ride ended at the Harpoon Brewery and thoroughly enjoyed the post race beverages and burger.  Just for the record - I ordered it with extra cheese and with order of onion rings AND fries.

Here is the race report.

http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=455372

Going to see how the foot feels Monday and decide then. I have not run since July 15 so I may just do a sprint if it is a go! I think that run would kill me now!

This week was suppose to be a recovery week for me and boy did I take that to extremes...can you die a slow death from too many meetings?  I have been in day long meetings or spending my day interviewing candidates for the past week.  Unfortunately to get from one to the other on time I had to kick off my heels and run about a quarter mile barefoot from one end of campus to the other...tore up the ball of my feet so badly that the rest of the week I could hardly walk. The worst part was that I went to wearing sensible shoes instead of high heel cute shoes!  

Finally, got my bike out on the road this morning and got a 31 miler in before breakfast.  I still haven't tried running and I did not go to the pool,;the open wound on my left foot is hideous!  The ride wasn't too bad...slow but the morning air was great...coyotes running along side of me...suicidal quail and cotton tail rabbits running in front of me.  

I have a local sprint this weekend so I will head out tonight and give the run a try.  Everyday I have blood in my shoe or socks but the pain has subsided quite a bit, thank goodness.  

Hope everyone is having a great summer!

I have typed this before and I am sure I will type this again... You Are Hard Core!  

Thor - I hope those do the trick!

SO after taking a day off after my century, I went out for my first run in 6 weeks... wow!  were my legs tired.  It was really a wakeup call really... I'd been telling myself that I was as fit as I'd ever been but the fact that it was taking me 30 seconds longer to do 400 repeats on a track than it did in hs shows me that I've still got a way to go before I get back to where I was 20 years ago...

So I plan on using Ryan Hall's sub 2 hr. Hary Mary plan on Runners World as my training guide for my November Half Marathon.  Anyone used that before?  Any suggestions on what I could do to break the 2 hr mark.  I've done 4 previous halves and finished between 2:05 and 2:10.  

Hope all is well with everyone! 

Great goal.  I am unfamiliar with the plan.  I have a few suggestions.  your goal is at a little over a 9:00/mi pace.  If you are running 3x a week, schedule a speed workout, an intermediate workout and a long run.  build on your totals 3 out of 4 weeks with the 4th week as a recovery week of about 70% of the load of the previous week. 

Your speed workout should consist of shorter distances at faster than race pace.  say if you do mile repeats, shoot for 8:00 mi, or 8:30 mi.  These workouts, though painful on the lungs, will help you with your overall conditioning to achieve your long run pace goal.

Your intermediate workout should be either a recovey pace run, or at or a little better than race pace, depending on how you feel. (9:00/mi or a little better or slower.)  This is a good workout to do tempo runs (3 - 6 5:00 bursts at or better than race pace)  If you just feel tired, go a little slower than race pace.  This should be about a 5-8 mile run, depending on where you start with your distances. 

Your long run is where you try to simulate your race pace.  Many say to go slower than race pace.  I agree, except if you feel good, you can start tailoring your long run to practicing what you want to do on race day, run a 2:00:00 HM.  Good practice to try to equal race pace, or go just off of race pace.  Long run will be a 8-13 miler, starting with less mileage, and building up to bigger mileage.

You want to avoid injury.  don't increase more than 10% each week for each workout.  Also monitor your intesity levels.  If  you go 100% for a workout, and are tired, don't go 100% your next workout.  back off and run slower than you normaly would.  If your current long run effort is only 6 miles, don't try and run a 10 mile long run (10% increase each week!)

Hope any of this is helpful.  Wish you well in pursuing your HM sub 2:00:00 goal.  You can do this.

Congrats on finishing the century! Sounds like you earned those post ride beers!

I have never used that particular plan, but just took a quick look at to get a feel for it.  It seems like a good one with decent mix of intrevals, tempo runs, and race-pace runs.  You may have to modify the beginning  weeks a bit as you build your mileage back up.  Coming off a 6 week layoff will take a bit to get.  Just make sure you keep the mileage increases safe like Kevin suggested.

There is far too many hurt people in the group right now.  Everyone needs to get healthy soon!

I've managed to start running a bit since the injury 3 weeks ago.  Did the first couple of runs in the sling, but managed to get 5 in today without it and without too much discomfort in the shoulder.  There appears to be a little light at the end of the tunnel now and I just might be back to normal in another few weeks.

chock me up on the injury board.  I have a more than annoying ache behind my left knee where the top of the calf muscle joins my leg, behind the knee.  This was caused by my ride during the HIM, longer distance at more intense pace.  Has anyone ever experienced this pain before?  I am using ice for 20 on/20 offx2 twice daily and taking Ibuprofen 3x.  I'm also going to greatly reduce intensity on rides while trying to continue biking workouts.  If it persists, I may have to just cut out the bike workouts all together for a few.

Although my knee has ached nearly every where else, I can't recall a time when my  knee has hurt where you have described it.  My question would be - when do you experience the ache?  All the time?  After working out?  

If it's after working out - my only suggestion would be to stretch more...  Nice and light - and see if that helps.  

Hope you get to felling better soon!

Since riding the last 2 days, it's an all the time annoyance.  Someone on the tri talk board posted a picture of the top of the calf muscle (plantaris).  I'm thinking, like when I had the PF symptoms in my foot during peak marathon training in the spring, that I just need to rest up for 5-10 days or so.  Then slowly incorporate mild excercise as the leg will tollerate.

I've just been lightly stretching, using ice, and pills.  It feels like a giant ball of cramped, knotted muscle on top of calf when I do stretch.  pretty knarly.

It sucks to be out, but I'd rather deal with it now and get it over with than have it linger and nag for months. 

Welll, my son shamed me into signing up for a race on Sunday...he is doing a KOS race saturday. He hurt his back playing hockey Tuesday. Asked him if he still wanted to race...of course dad, why wouldn't I? "how about you dad?" Of course son, why wouldn't I? So I signed up today for sprint....debating whether or not to wear a wetsuit...average water temp they say is around 68...hopefully under 13minutes in the water. it would make the long run through the sand to the transition much easier.

Also Melissa, I see they changed the bike route. It is way nicer as most of it is on new pavement on the north miquelon lake road. Last time I was camping there, I rode it. 

I guess I should try out the new tri shoes before the race...

Hi All - I've spent the week figuring out what I want to do next and I've decided to sign up for a HIM in October.  It's the REV 3 event in Maryland and it looks like a pretty tough course and I only have 7 1/2 weeks.   But I love a challenge to get me back on track (I've been eating like the guy in the monty python sketch who gets offered one more wafer thin mint - see the link below) and drinking like Hunter S. Thompson).

I'm gonna work on a training plan (I think I have a pretty good idea of what I will need to do to make it to the start line) and I'll post it this weekend with the hope of getting some much needed feedback.

Here is the link to the Python sketch: http://www.youtube.com/watch?v=HJZPzQESq_0

Not ready but willing! I am sucking it up and doing the sprint... 

I don't think I could make it around the run course twice!

See you there! We are heading out this afternoon to camp for the weekend!