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Work your Weakness aka "Hey, Mike, STFU!" Challenge (Page 5)
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 2013-10-17 2:49 PM in reply to: switch |
Expert  4929     Middle River, Maryland Silver member |  Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" ChallengeOriginally posted by switch Originally posted by Asalzwed Thanks Salty. It honestly has me a little depressed :/ I have an appointment for next Thursday. Originally posted by switch Originally posted by msteiner I'm jealous! Enjoy your run Matt. I am taking the day off today, but I am going to ice after my four hour drive today and I'm going to call and make an appointment with Sports Med. This is not getting better with rest and it's got me worried. Hoping I'll still be able to swim. Check in peeps. Even if you've dropped the ball. Let us know and re-up on your commitment to make your weakness a strength Originally posted by Asalzwed Originally posted by msteiner My first run since the half went well yesterday. Doing my speedwork today. Got to sharpen that pointy end! Well that was a quick recovery! Glad you are feeling up to sharpening. What workout are you doing? Normally I'd be doing a 30 on/ 30 off thing today, but I feel like doing something different, since I'll be on a track. 16 x 400's where I take my target 10k time (I picked 39:00), divide by 25 and multiply by 60 to get your lap time. Add 45 seconds to that for rest. So basically I'll do 16 400's on the 2:20. Sure to be fun times!  Ugh. Please follow through on this. And be sure to let us know what you hear. I'm sorry to hear you are still struggling. Hang in there, girl. It'll heal. This coming from an expert. |
| 2013-10-17 2:52 PM in reply to: msteiner |
Expert 4929 Middle River, Maryland Silver member | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by msteiner Nailed the workout! I actually kept coming in around the 1:25 (closer to my R pace according to VDot) instead of the 1:33 that I was planning, making my rest more like 55 than 45 seconds. Held to the 2:20 sendoff though, since I didn't know if I was overextending myself or not. Suh-weet. Nice track workout! |
| 2013-10-17 3:13 PM in reply to: switch |
| Seattle | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge I had a track workout las night. Mile repeats at a "Nice relaxed 12K pace" where we worked with our group, surging on the straightaways. The back person would run to the front of the line. Just like elementary school. Our coach said, as a team, we were weak in the area of not closing the gap in XC competition and this drill would help with that. So, speaking of working on weaknesses But I only did 3 repeats and called it a night in hopes that I will have something left for our race Saturday. Today I did some easy running and then core and abductor strength. |
| 2013-10-17 3:23 PM in reply to: Asalzwed |
Pro 6520  Bellingham, WA | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge I've got a track workout tonight that I'm freaking out a little bit over. Mile repeats. I can just feel the pain and suffering coming. But it is a weakness that I'm working on so have to look it straight in the eye. This will be the first two quality workout week in 30 years as I did 200m repeats earlier in the week. Maybe even three as my son in law is trying to talk me into a race this weekend. Lake Padden trail half marathon. Much of the same terrain as your last XC race Adrienne. |
| 2013-10-17 3:28 PM in reply to: popsracer |
| Seattle | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by popsracer I've got a track workout tonight that I'm freaking out a little bit over. Mile repeats. I can just feel the pain and suffering coming. But it is a weakness that I'm working on so have to look it straight in the eye. This will be the first two quality workout week in 30 years as I did 200m repeats earlier in the week. Maybe even three as my son in law is trying to talk me into a race this weekend. Lake Padden trail half marathon. Much of the same terrain as your last XC race Adrienne. Awesome. Very gorgeous area. The trail portion around the lake is very nice. Our guys did 10K for their race which was twice around. Does that mean you would do 4ish? Or does it just do a bigger loop? Are you recovered from your marathon enough to do it? Of all the different repeats I really enjoy the miles! Lean into it Steve! Are you doing them on a track? I really like them on a track. Then you can keep nice and even splits.
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| 2013-10-17 3:44 PM in reply to: Asalzwed |
Expert 4929 Middle River, Maryland Silver member | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Worked on all the weaknesses today:
I'm also working on an off-season project to address another limiter: equipment. I'm currently riding on my Fuji roadie with clip-ons...it got me through my races this year but I think it's time to put something together that puts me in a proper aero position and all that. Another limiter: CA$H, so I'm building it up myself, looking for deals on CL and Ebay. I'll then find a frame that fits and a buddy of mine and I will drink a 12-pack and put it together. |
| 2013-10-17 3:46 PM in reply to: Asalzwed |
Expert 4929 Middle River, Maryland Silver member | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by Asalzwed I had a track workout las night. Mile repeats at a "Nice relaxed 12K pace" where we worked with our group, surging on the straightaways. The back person would run to the front of the line. Just like elementary school. Our coach said, as a team, we were weak in the area of not closing the gap in XC competition and this drill would help with that. So, speaking of working on weaknesses But I only did 3 repeats and called it a night in hopes that I will have something left for our race Saturday. Today I did some easy running and then core and abductor strength. So that's what...a 5:30 pace for you? |
| 2013-10-17 3:52 PM in reply to: jmhpsu93 |
Extreme Veteran 2263 Ridgeland, Mississippi | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by jmhpsu93 Worked on all the weaknesses today:
I'm also working on an off-season project to address another limiter: equipment. I'm currently riding on my Fuji roadie with clip-ons...it got me through my races this year but I think it's time to put something together that puts me in a proper aero position and all that. Another limiter: CA$H, so I'm building it up myself, looking for deals on CL and Ebay. I'll then find a frame that fits and a buddy of mine and I will drink a 12-pack and put it together. Sweet! New bikes are fun. I had my recovery run. I'm committing to work on another weakness of mine, flip turns. I've got to get back to doing them. |
| 2013-10-17 3:53 PM in reply to: 0 |
Pro 6520 Bellingham, WA | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by Asalzwed It's one loop around the lake which is pretty straightforward. I did that 20 times one day in August for my 50 miler. Ughh. One lap on the trail just above the lake which is more single track and up and down. One large lap east of the lake that has a pretty significant climb. I'm kind of thinking the terrain of the race will cost me about a minute per mile if last years results for other folks is any indication. It really isn't in my plan and I probably am not fully recovered but when your kids call you up and invite you to a race it is almost impossible to say no. Remember the Cat Stevens song Cats in the Cradle? I'm planning on doing the repeats on the track. Beatup dirt middle school track near my house. Pretty old school setting like maybe I should be wearing a pair of converse hightops and a white cotton t-shirt. Originally posted by popsracer I've got a track workout tonight that I'm freaking out a little bit over. Mile repeats. I can just feel the pain and suffering coming. But it is a weakness that I'm working on so have to look it straight in the eye. This will be the first two quality workout week in 30 years as I did 200m repeats earlier in the week. Maybe even three as my son in law is trying to talk me into a race this weekend. Lake Padden trail half marathon. Much of the same terrain as your last XC race Adrienne. Awesome. Very gorgeous area. The trail portion around the lake is very nice. Our guys did 10K for their race which was twice around. Does that mean you would do 4ish? Or does it just do a bigger loop? Are you recovered from your marathon enough to do it? Of all the different repeats I really enjoy the miles! Lean into it Steve! Are you doing them on a track? I really like them on a track. Then you can keep nice and even splits.
Edited by popsracer 2013-10-17 3:57 PM |
| 2013-10-17 4:10 PM in reply to: 0 |
| Seattle | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by jmhpsu93 Originally posted by Asalzwed I had a track workout las night. Mile repeats at a "Nice relaxed 12K pace" where we worked with our group, surging on the straightaways. The back person would run to the front of the line. Just like elementary school. Our coach said, as a team, we were weak in the area of not closing the gap in XC competition and this drill would help with that. So, speaking of working on weaknesses But I only did 3 repeats and called it a night in hopes that I will have something left for our race Saturday. Today I did some easy running and then core and abductor strength. So that's what...a 5:30 pace for you? Ha, I also saw the irony of "nice relaxed" and "12K"
Edited by Asalzwed 2013-10-17 4:13 PM |
| 2013-10-17 4:12 PM in reply to: popsracer |
| Seattle | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by popsracer Originally posted by Asalzwed It's one loop around the lake which is pretty straightforward. I did that 20 times one day in August for my 50 miler. Ughh. One lap on the trail just above the lake which is more single track and up and down. One large lap east of the lake that has a pretty significant climb. I'm kind of thinking the terrain of the race will cost me about a minute per mile if last years results for other folks is any indication. It really isn't in my plan and I probably am not fully recovered but when your kids call you up and invite you to a race it is almost impossible to say no. Remember the Cat Stevens song Cats in the Cradle? I'm planning on doing the repeats on the track. Beatup dirt middle school track near my house. Pretty old school setting like maybe I should be wearing a pair of converse hightops and a white cotton t-shirt. Originally posted by popsracer I've got a track workout tonight that I'm freaking out a little bit over. Mile repeats. I can just feel the pain and suffering coming. But it is a weakness that I'm working on so have to look it straight in the eye. This will be the first two quality workout week in 30 years as I did 200m repeats earlier in the week. Maybe even three as my son in law is trying to talk me into a race this weekend. Lake Padden trail half marathon. Much of the same terrain as your last XC race Adrienne. Awesome. Very gorgeous area. The trail portion around the lake is very nice. Our guys did 10K for their race which was twice around. Does that mean you would do 4ish? Or does it just do a bigger loop? Are you recovered from your marathon enough to do it? Of all the different repeats I really enjoy the miles! Lean into it Steve! Are you doing them on a track? I really like them on a track. Then you can keep nice and even splits.
I enjoy dirt tracks. Is it 400M? For mile repeats: the first lap is a breeze, the second you get into a groove, the third is hard and the fourth is, well it's the fourth! So, really it's only one "hard" lap
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| 2013-10-17 4:17 PM in reply to: Asalzwed |
Pro 6520 Bellingham, WA | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge When they made the track they just put it in to fit the space. It's more like 450 meters so I'll be using my Garmin to adjust distance. It's also not an oval but more of a square with rounded corners. I'll keep that in mind how easy the first three will be. |
| 2013-10-17 4:20 PM in reply to: popsracer |
| Seattle | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Ah ha, a true adventure! Too bad it hasn't been raining or maybe you'd get a little steeplechase practice in |
| 2013-10-17 4:30 PM in reply to: Asalzwed |
Pro 6520 Bellingham, WA | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge No doubt. There is one corner that could be a tough mudder obstacle when it rains. |
| 2013-10-17 5:14 PM in reply to: popsracer |
Veteran 945 South Windsor, CT | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge so, I'm finally getting around to checking in....(head down and disappointed) because life has pulled me a bit and I just haven't had the time or energy to force workouts...not quite the same as blowing off w/o because it's base, but it's still a weakness...sigh as I do with my patient's charts, I go back to my last note and read up to see what's happened I see that this is what is going on: Scott will be doing an OWS with his tri top and will make sure that wetsuit fits nicely! (some conditioner on the shoulders works if you don't like to use PAM-just another thought, but make the fit good) Brad is foam rolling Kim is staying away from ice cream Elena is good... she's in --and doing some core work, along with Pink Socks Pam Matt, Adriennne and Steve are getting in some track work. 30/30's are a classic Billat workout (who else knew that?) Noelle and Nicole are working on run weakness? and our dear Switch is on the DL--(btw, I would recommend NO HARD workouts, even hard swim workouts, until you are recovered)-keeping my fingers crossed for you I got my weekend workouts in and then...nothing Monday/Tues/Wed...BUT, I did a nice hard bike today-20 miles in 59:58. Now for dinner with the family-including both kids and their girlfriends. Let the drama begin! |
| 2013-10-17 7:38 PM in reply to: Asalzwed |
Pro 6520 Bellingham, WA | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by Asalzwed Originally posted by popsracer I've got a track workout tonight that I'm freaking out a little bit over. Mile repeats. I can just feel the pain and suffering coming. But it is a weakness that I'm working on so have to look it straight in the eye. This will be the first two quality workout week in 30 years as I did 200m repeats earlier in the week. Maybe even three as my son in law is trying to talk me into a race this weekend. Lake Padden trail half marathon. Much of the same terrain as your last XC race Adrienne. Awesome. Very gorgeous area. The trail portion around the lake is very nice. Our guys did 10K for their race which was twice around. Does that mean you would do 4ish? Or does it just do a bigger loop? Are you recovered from your marathon enough to do it? Of all the different repeats I really enjoy the miles! Lean into it Steve! Are you doing them on a track? I really like them on a track. Then you can keep nice and even splits.
New weakness. Patience. Good workout physically. Very poor mental execution which has been my 5k racing downfall. Goal: 4 x 7:30 Actual: 7:05, 6:40, 7:20, dry heaves, 7:10. I think these workouts are tougher when you do them by yourself but I feel like this was pretty bad. May have to do penance on the trainer tonight to think this over. |
| 2013-10-17 8:01 PM in reply to: popsracer |
Veteran 945 South Windsor, CT | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by popsracer Originally posted by Asalzwed Originally posted by popsracer I've got a track workout tonight that I'm freaking out a little bit over. Mile repeats. I can just feel the pain and suffering coming. But it is a weakness that I'm working on so have to look it straight in the eye. This will be the first two quality workout week in 30 years as I did 200m repeats earlier in the week. Maybe even three as my son in law is trying to talk me into a race this weekend. Lake Padden trail half marathon. Much of the same terrain as your last XC race Adrienne. Awesome. Very gorgeous area. The trail portion around the lake is very nice. Our guys did 10K for their race which was twice around. Does that mean you would do 4ish? Or does it just do a bigger loop? Are you recovered from your marathon enough to do it? Of all the different repeats I really enjoy the miles! Lean into it Steve! Are you doing them on a track? I really like them on a track. Then you can keep nice and even splits.
New weakness. Patience. Good workout physically. Very poor mental execution which has been my 5k racing downfall. Goal: 4 x 7:30 Actual: 7:05, 6:40, 7:20, dry heaves, 7:10. I think these workouts are tougher when you do them by yourself but I feel like this was pretty bad. May have to do penance on the trainer tonight to think this over. Nice job Steve! a bit fast and nausea was involved, so bonus credit...but excellent work! this will go into your build for next race as an improvement....no matter what you think but next time, HIT YOUR PACE then, run a faster PR and move up your vdot training |
| 2013-10-17 8:35 PM in reply to: dtoce |
Extreme Veteran 1222 Tallahassee, Florida | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Wow, lots of activity going on today. Would love to respond to everyone but limited time, short attn span, p.o. from son's h.s. baseball game, and into the wine (again) therefore I can't respond to everyone. Love the doc's synopsis of everyone's activities. Looking forward to getting to know you. Pops, love the fact that you are doing a race with SIL because he asked. Right thing to do. Have fun! Switch, I had to go look up the def of Switch in UD after that response. LMAO. I kinda figured you didn't have the truck so I think I could figure out which definitions were your characteristics. Gotta admit, I was wondering probably the same thing Salty was thinking so I'm glad I got clarification. And yes, I try to wear pink socks or something pink when I run but I don't always make it. My name came because I watched son's middle school XC team wear pink socks in memory of the coach's late wife. It touched me and made this "skinny fat" woman begin training for the Breast Cancer HM. My alter ego is Pink and now lots of people in town just call me Pink. I saw the pic in the thread to represent Switch. I saw a pic of Switch on BT Girls a couple of months ago and I think our own Switch is much, much hotter. My jaw fell open when I saw what Switch really looks like. {slight girl crush} Busy day for me today and I didn't get as much accomplished as I wanted but this challenge made me come home and do my back exercises and some core. As expected, I'm a sore motha today from the pushups and little weights from yesterday. Gonna try to get up early tomorrow and get in my run before the true soreness cripples me. |
| 2013-10-17 9:30 PM in reply to: Pink Socks |
| 462 | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Thx for the advise y'all. |
| 2013-10-17 11:31 PM in reply to: dtoce |
| Seattle | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by dtoce Go get em Dale!!! Originally posted by popsracer Nice job Steve!a bit fast and nausea was involved, so bonus credit...but excellent work!this will go into your build for next race as an improvement....no matter what you thinkbut next time, HIT YOUR PACEthen, run a faster PR and move up your vdot trainingOriginally posted by Asalzwed Originally posted by popsracer I've got a track workout tonight that I'm freaking out a little bit over. Mile repeats. I can just feel the pain and suffering coming. But it is a weakness that I'm working on so have to look it straight in the eye. This will be the first two quality workout week in 30 years as I did 200m repeats earlier in the week. Maybe even three as my son in law is trying to talk me into a race this weekend. Lake Padden trail half marathon. Much of the same terrain as your last XC race Adrienne. Awesome. Very gorgeous area. The trail portion around the lake is very nice. Our guys did 10K for their race which was twice around. Does that mean you would do 4ish? Or does it just do a bigger loop? Are you recovered from your marathon enough to do it? Of all the different repeats I really enjoy the miles! Lean into it Steve! Are you doing them on a track? I really like them on a track. Then you can keep nice and even splits.
New weakness. Patience. Good workout physically. Very poor mental execution which has been my 5k racing downfall. Goal: 4 x 7:30 Actual: 7:05, 6:40, 7:20, dry heaves, 7:10. I think these workouts are tougher when you do them by yourself but I feel like this was pretty bad. May have to do penance on the trainer tonight to think this over. Boys, nailing yer workouts means hitting your splits (whip cracking) |
| 2013-10-18 12:24 AM in reply to: Asalzwed |
Pro 6520 Bellingham, WA | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge What's really sad is I had a Garmin giving me quarterly splits. |
. Hopefully lessons learned is practice will not be mistakes in a race. | 2013-10-18 8:00 AM in reply to: popsracer |
Expert 4929 Middle River, Maryland Silver member | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by popsracer What's really sad is I had a Garmin giving me quarterly splits. What was your recovery period during your mile repeats? if it was more than 1-2 minutes active recovery, you're going too fast. The mile is too long for an 'I' workout...that's why there isn't even a time listed (for us slowpokes, anyway) on JD's pacing chart. Don't get me wrong...I'm probably the last person to scold anyone about doing mile repeats (descending ones are my favorite How are you feeling today? |
), but I know now that the injury risk and recovery cost are too high.| 2013-10-18 8:26 AM in reply to: jmhpsu93 |
Veteran 945 South Windsor, CT | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Originally posted by jmhpsu93 Originally posted by popsracer What's really sad is I had a Garmin giving me quarterly splits. What was your recovery period during your mile repeats? if it was more than 1-2 minutes active recovery, you're going too fast. The mile is too long for an 'I' workout...that's why there isn't even a time listed (for us slowpokes, anyway) on JD's pacing chart. Don't get me wrong...I'm probably the last person to scold anyone about doing mile repeats (descending ones are my favorite How are you feeling today? yeah, how are you feeling? a bit sore, just like a race, I'd bet...please recover enough after that w/o the good news is that all this piling on will force you to remember to be dogmatic about goal paces/splts and prescribed rest times the added good news is that you've got some seriously untapped speed in your legs and once you are actually recovered, you are going to crush a 5K race very soon! I can't wait to read that RR  |
| 2013-10-18 8:57 AM in reply to: dtoce |
Extreme Veteran 2263 Ridgeland, Mississippi | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Oh I did it this morning! I knew it would happen eventually. I rolled my @(#*&ing ankle this morning. I'm so mad at myself for doing that. Fortunately, I think that I'll be ok. I'll just have to dial back my runs for a day or two. I can't believe that of all the injuries I could have gotten from this program, I get the self inflicted one. ALKJDSLKFJSD:LKFJSDK:LFHAUIHIUHO:EJHtoieawuht83q084tuqojfl;akdj Ok. I'm done venting. |
| 2013-10-18 9:10 AM in reply to: dtoce |
Veteran 1677 Houston, Texas | Subject: RE: Work your Weakness aka "Hey, Mike, STFU!" Challenge Still working my run weakness -- did 2.5 miles with my dogs after work yesterday (followed by some stretching and foam rolling). Heading out for about 3 miles on some "trails" here this afternoon. I thought it would be "interesting" to look through some old race results to see just how weak my run is. At a HIM race this year (Vineman), there were 140 people in my AG. On the swim, I was 21st; on the bike, I was 23rd; on the run, I was 112th. At a sprint I did just a couple weeks ago, there were 19 people in my AG. On the swim, I was 2nd; on the bike, I was 1st; on the run, I was 11th. If I could even be a mediocre runner, I may be able to be competitive! Of course, I am coming back from a nasty knee injury, so my run training has been very minimal....hoping to make some decent improvements with consistent running. Enjoying this challenge |
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