Mental Manatee Mentors Part 3--CLOSED (Page 47)

Hey, I am claiming a space in the April pod now cause I'm doing my first full marathon this fall and want to learn all I can from your running GURU Salty.

Judi

Downtube shifters?

Notice she said nothing about ME and POP TARTS pfffffffft

The tri bike cost $490 and the current helmet was taking considerable chunks of skin with it. Aero lid was warmest replacement (was thinking of NZ).

A bike that's comfortable and that you like riding pretty much trumps everything else. It's not like you think you're going to do long course anytime soon, and you're doing great with short course, so shorty aerobars and if you can get a good deal on an aero helmet, great. That'll buy you a minute or two in an Olympic. You could rent a disc cover for the back wheel, but really not necessary.

"Performance may be improved, as an appropriate warm up will result in an:

Increased speed of contraction and relaxation of warmed muscles

Dynamic exercises reduce muscle stiffness

Greater economy of movement because of lowered viscous resistance within warmed muscles

Facilitated oxygen utilization by warmed muscles because haemoglobin releases oxygen more readily at higher muscle temperatures

Facilitated nerve transmission and muscle metabolism at higher temperatures; a specific warm up can facilitate motor unit recruitment required in subsequent all out activity

Increased blood flow through active tissues as local vascular beds dilate, increasing metabolism and muscle temperaturesAllows the heart rate get to a workable rate for beginning exercise"

Sorry for the formatting. I probably don't need to sell warming up. Just do a few searches and you can get any additional information not covered above.

Happy Friday Manatees!!!!!!!!!!

Lots to share today!

1) My swim this morning ROCKED! I thought it would be another tough one because I just wasn't feeling it but I must have taken on my Manatee-ness when I hit the water because I did a set that I did two weeks ago and I beat my total time by over 2 minutes for a 3000 yard set!!!! The details are in my log. WooHoo!!!!!!!! Thank you Yanti & Skrat!!!!!

2) Today is Sir Andrew Lloyd Webber's birthday so I am listening to his brilliance today at work. It's a Phantom, Cats, Joseph and the Amazing Technicolor Dreamcoat kinda day. (I like Jesus Christ Superstar too but don't have it on my iPod)

3) Saw a picture on FB that reminded me of Jo so I am sharing.

4) I made the Ding Dongs/Twinkies for my MIL's birthday so I am sharing a picture of those.

5) My Lobo's totally messed up my bracket

Just did my first 1.2 mile strait swim. Glad it's done so that I don't have that mental block on race day.

*****************

Good luck to Michael, Jo, Jayne, Ann-Marie!!!!

Thank you.. I will start incorporating some sort of warm up before running.  Would a nice little 1/2 mile job and some stretching suffice?  

Alright, here is what I consider to be a reasonable definition of strides:

"Strides are those 60- to 100-meter "pickups" that runners typically do just before speedwork or races. In these instances, they generally warm up well, stretch, and then use strides as a finishing touch to ease into fast-running mode. The reasons for doing strides before a bout of fast running are multiple: muscles need to be flooded with blood, fast-twitch muscle fibers need to be recruited, and race pace must be briefly simulated to get the body and mind ready to run fast.

Strides also improve your neuromuscular coordination, as the bursts of speed stimulate neural pathways. Just as a pianist's fingers fly over scales that have been practiced repeatedly, your coordination and form become more fluid from these short but frequent doses of speed tacked onto the ends of easy runs. Result: You become faster."

What is important is to be sure they are "fast" not "hard." The best way I can describe this is to move your body forward quickly but do so with your entire body relaxed. Don't tighten your face with strain or clench your jaw, don't ball your fists. Try your best to be fluid. I know this is easier said than done but that is why we practice it. Strides should truly be your version of perfect running. 

I love hearing this.... Awesome job!  

The tri bike cost $490 and the current helmet was taking considerable chunks of skin with it. Aero lid was warmest replacement (was thinking of NZ).

A bike that's comfortable and that you like riding pretty much trumps everything else. It's not like you think you're going to do long course anytime soon, and you're doing great with short course, so shorty aerobars and if you can get a good deal on an aero helmet, great. That'll buy you a minute or two in an Olympic. You could rent a disc cover for the back wheel, but really not necessary.

amd723 - 2013-03-24 3:22 AM I had a great race this morning - even if it did pour on us. Did better than expected and managed to place 12 th out of 109 in my division.

That's awesome! "Great race" is right  Now I'll go check out that RR.