Baowolf mentor group is [ Closed ] (Page 5)

Thanks Beth!

Ceril and Beth..I use my foam roller religiously.  Since I started rolling out before workouts and then at night I have had ZERO injuries or pulls. (except my broken foot but that doesn't count!) I used to strain my ITB or hip or something every 6 - 9 months, but that is no more.  It hurts, but it does get better over time.  I just got off my indoor trainer and after this post I will torture myself for a good 15 minutes with my roller.  I have just got my uncle rolling out as well and he can now run pain free.  Please, please, please take a look at it!

Thanks for the roller reminder!  I have IT issuses and just a month or so ago bought a foam roller but dont use it daily.  Your post remindes me that I NEED TO! 

Where in Minnesota are you located?

One of my biggest frustrations in my training is training within an RPE and knowing precisely what that means/feels like during my training.  I am using BT's HIM training and as you probably know the workout is measured in RPE's. 

I feel pretty confident about my Rate of Perceived Exertion during my run workouts.  Maybe its because Ive been running quite a bit longer than Ive been biking or swimming.  But its the swimming & biking where I have trouble distinguishing.

Swimming: is tough.  Its ALL very difficult for me.  I am a 2:00min/ 100yd swim ..yes, slow. And this "easy" 100 yds feels much like i'm performing @ an RPE of at least a 5. And then on some days (like today as a matter of fact) for my main set I was to swim:  400@rpe 4, 4x100 @rpe7/8, 300@rpe4, 3x100 @rpe7/8, 200@rpe4 2x100@ rpe7/8... so I did what it asked me to do.  I assumed that the 100's would be faster (because my rpe was higher) than the long set- NO?   Well  a higher rpe didnt change my speed at all.  ??? so I dont get it.   Should I just not worry about speed and just focus on my "perceived rate of exertion"?  How do you distinguish what your rpe's for swimming? So Frustrating!!

Similar issue with biking.   I can maybe distinguish a 1-3 but once I hit a hill, which I have plenty of here,  its an rpe of 9 & 10.  Everything inbetween is questionable, which leaves much of my training feeling sometimes like im just training at my "average" pace. 

So what advice can you give me re:rpe's?  What am I missing or not taking into account? How do I make my rpe's work for me?1     

Elena,

Last week I can remember trying to sprint freestyle for 25M and with each breath thinking how far it seemed and I should be at the other end of the pool by then. Having spent a lot of time in the pool, small changes in arm length, elbow bend, arm crossover, and kick all effect your speed as much,or more than level of effort.

I have a similar problem with biking, and running and hope that with the warmer weather and more time on the road this will change. I know that form has a tendancy to disappear as level of effort increases. So I'd say be patient, put in the time, and it will all come around.

I think Sandra had some good tips on the swim. Left on the left, right on the right. I would add to keep pressure on the hands. That is one thing my daughter's swim coach keeps yelling to the kids.

I'm in St. Cloud. Which local races are you doing? I'm doing Buffalo, Lake Waconia, Graniteman Clearwater (Warner lake is our OWS home), and Duluth Tri HIM.

OK, Mitch, you have convinced me to commit to twice a day. I've got the time now that I'm injured so I'm trying to cultivate a few good habits.

And a need a couple more good habits.  Whenever one of my runner friends or I get injured, our PTs tell us to improve our core strength, abs, glutes, the whole thing.

OK, everyone, what are your favorite core strengtheners?

Planks are my go-to: every version I can think of--on hands, on forearms, side planks, lift one leg while remaining stable. 

Bridges with feet  on the swiss ball: Firm core and lift hips. Add hamstring curls too by extending the legs by pushing the ball away, and then pulling the heels back towards the butt as you roll the ball back in.

I'm down in Minnetonka Beach (My OWS location)... this year I'm not doing Buffalo or Waconia (although I'll likely be out there supporting or taking pictures) but I'll be doing Lake Minnetonka 1/2 Marthon, Gear West Duathlon, Liberty HIM, Lake Minnentonka Sprint, Lifetime Oly, Rev3 Dells HIM, TC Marathon and then Las Vegas Rock and Roll Marathon in December. 

When I started training for my first Ironman last year I could do a hard 20 mile run with no problems, but I could only swim maybe 4 laps in the pool!  I joined masters and put in the time in the water and ended up with a 1:14 Ironman swim!  It will come around..

I absolutely dread core work, but I have always liked the P90x Ab Ripper X DVD for a pretty diverse guided workout.

+1 on this. Also, if anyone knows of a good resource on different ways to utilize a roller that would be helpful. It's been a very long time since I used one and it was only a handful of times. Thanks.

I agree, p 90x Ab ripper works!

Good Resource for roller techniques.

http://www.strengthcoach.com/public/1303.cfm 

Such great news Jim!  Your running is looking great kid!

BRICK for me today. Late afternoon 7.5 mile very fast bike ride (for me) 16.5 MPG average. The loops I did keeps my legs moving all but a short .2 mile hill. Its a good workout, then I went for 2+ run. It rained a little which is good cause I forgot my sunglasses. My first Tri in 12 days (150 yard pool swim, 6 mile bike, 2 mile run. So I figure my brick need to be comparable.  First 15 minute of running after a bike ride are rough, heart rate is kicking and eventually I settle in to a nice pace, stead breathing.I did a 8 mile mike, 3 mile run BRICK a few Sundays ago on the sprint course and it gave me a lot of confidence.

I have yet to try a swim/bike brick but I have done a few RUN/SWIM bricks at the YMCA. I love those because I can cool off in the pool.

My goal first this Tri is to finish ,get a good handle on the transitions and have some fun. Then I have a month to focus on the full Sprint June 9th and a 10K on memorial day.

Topics on hand: FOAM ROLLER, love it. PT suggested it when I was going through PF pain. My calves are tight, they have even cramped a little when I bike  on hills.I use it on my back and all my legs.

CORE work: I HATE IT.. I should be doing more planks but I stopped most of the strength work to focus on sport training IN March. Now I just to pull up on a pull-up bar in the doorway. After my race I will step back from the multi-sport training and focus on strength, at least until I pick another event.When I did it I was doing 45 sec plank, 45 sec crunch, then 45 sec planks again. Then I worked the arms, lunges, squats and pulls ups.

I find strength at the YMCA out of my comfort zone. I'd much rather do it in front of the TV .

Posting for accountability I will run today.

As for the foam roller discussion - I have never used one, not sure if it would be of benefit for my periformis issues.

Good idea. I will run 5 miles this afternoon. Have to go home early today so it all works out.

Nice brick, Frank!  Sounds like you will be well prepared for your race.

I'm a fan of the foam roller, and also the marathon stick.  That + some ART helped clear up longstanding IT band issues for me a year or so ago.  Not sure the best place to get the foam roller, but I'm sure any local PT or sports chiro office could direct you.  Or you can get one online here: http://www.spri.com/ItemSearch.aspx  My friend got one from her PT, sawed it in half, and gave part to me.  Good friend .

On the core work, I don't really like it either.  What I have done (when I'm into it) is alternate a core focused exercise with an upper body focused exercise.  Helps me mentally to not just focus on core, even though some of the upper stuff also engages the core. 

Turns out I picked up the family stomach flu.  No workouts to be had, but dropped 3 or 4 lbs in the process.  NOT the way to do that!  Anyway, I may try a short run this morning if all holds together...probably loops near the park bathroom just in case.  Will know more after that, but hopefully have time to recover before my first marathon on Sunday. 

Good idea cathyd!  Will be looking to see that you did .

Due to some break ins at work and a hectic work schedule I have not been to involved in this group yet, but I am still here, and I am still trying to get my workouts in as much as possible. I was suppose to hit a 7 mile run this morning, but I am moving it to this afternoon.

I also will get my run on today!

I will do an hour on my indoor trainer tonight with intervals!!!  Tomorrow run and swim....

Great to hear everyone's foam roller updates.  Keep on rolling out!