kaburns1214 Mentor Group - CLOSED (Page 52)

RockTractor - 2011-02-22 9:40 AM Took advantage of the day off from one of my jobs yesterday while my wife had to work... Swam 4000 yards, biked 21 miles (outside!), then ran 7 miles. I saw two coyotes on my run (they never bother me - but, I always keep an eye on them). I also underestimated the amount of daylight I had left in the day. I found myself about 5 miles into my run wishing I had my headlamp. At 6 miles, in a particularly nasty section of trail, I caught a rock, went down, and tagged my knee. It hurt pretty good for the next 1/2 mile but seemed to work itself out. I was sure that it would be sore today... but, it actually feels decent.

kaburns1214 - 2011-02-22 12:55 PM
The running calculator says Erica and I can go 1:42 for the half.

We'll see if we can actually make it happen.

RockTractor - 2011-02-22 3:42 PM You can do it! My wife is training for a HM now... I told her I'd buy her a Louis Vuitton if she broke 2 hrs. She's pretty sure her first runner's high experience will be when she gets the purse... ;-) Oh yeah, she's a bouncer. Got any tips for smoothing out her stride?

kaburns1214 - 2011-02-22 3:46 PM

Jesse Kropelnicki is the man with regard to mechanics.  Here's what he has to say about bouncers:

"Extreme vertical bounce in a runner’s gait quite obviously leads to slower than necessary run times, as the balance of time moving vertically is NOT spent moving horizontally. This extreme vertical bounce can also overload the hips in, most cases upon contact with the ground. An additional one to two inches of vertical bounce, beyond normal, can relate to as much as 300 to 600 feet of vertical climbing in a flat 40-minute 10K, running at 90 steps per minute. This vertical bounce essentially creates hills where they are not!"

And heres' his article on how to fix it:  http://kropelnicki.com/?p=231

RockTractor - 2011-02-22 7:40 AM Took advantage of the day off from one of my jobs yesterday while my wife had to work... Swam 4000 yards, biked 21 miles (outside!), then ran 7 miles. I saw two coyotes on my run (they never bother me - but, I always keep an eye on them). I also underestimated the amount of daylight I had left in the day. I found myself about 5 miles into my run wishing I had my headlamp. At 6 miles, in a particularly nasty section of trail, I caught a rock, went down, and tagged my knee. It hurt pretty good for the next 1/2 mile but seemed to work itself out. I was sure that it would be sore today... but, it actually feels decent.

RockTractor - 2011-02-22 7:31 AM Way to beat temptation! Oh yeah, Sharkfest! Sign up. Now!

abqtj - 2011-02-22 4:21 PM


Oh yeah, and the temptation was Pappadeaux, too! I love me some seafood... 

uhcoog - 2011-02-22 6:21 PM Took Feb. progress photos today.  I then compared them to photos of me from Disney World last March.  Triathlon has been very, very good to me.

kaburns1214 - 2011-02-22 6:26 PM

You're not going to post them?

uhcoog - 2011-02-22 7:48 PM

So I have shirtless pics of me from last March, but I wouldn't do that to you so here's me last March:



Me Now:

uhcoog - 2011-02-22 7:48 PM

So I have shirtless pics of me from last March, but I wouldn't do that to you so here's me last March:



Me Now:

uhcoog - 2011-02-22 5:48 PM



So I have shirtless pics of me from last March, but I wouldn't do that to you so here's me last March:



Me Now:

abqtj - 2011-02-22 7:01 PM

Damn that's a big difference!

In the same light...I bought new jeans today a size smaller, and these are a little loose too  

abqtj - 2011-02-22 3:20 PM
That's an awesome pic, Jay! Did the wifey make you clean the blood off the tile before you cleaned yourself up?  

uhcoog - 2011-02-23 9:52 AM Thanks for the compliments.

today was long swim day.  always weird when you go to a new pool.  the gym i normally train at has their showers closed for renovations.  thats just not cool when you train before work 

kaburns1214 - 2011-02-23 7:52 AM So there have been a lot of questions about heart rate and training paces and I thought this might be useful:

http://www.runcalculator.com/

If you put your 5K time and training volume into calculator it gives you approximate training paces for ZR, Z1 and Z2 (remember these correspond with BT/Friel training paces of Z1, Z2 and Z3) and will project your time for any race distance.  For example if you run a 25 minute 5K and run 20 miles a week and bike 100 miles a week your training paces are as follows:

ZR 11:13 - 12:18
Z1 10:07 - 10:51
Z2 9:24 - 10:07

Goes to show that when training with HR, you pace is MUCH MUCH slower than race pace.

abqtj - 2011-02-23 10:06 AM

yikes...interesting but depressing at the same time