leapdog's group - FULL (Page 6)

MichlMead said:


My right foot hit the ground consistantly at 27 times in 20 seconds no matter when I took the count.

Now what?

Hi Heather:

Your cadence is 81 - optium effiency for running is 90-- on your next few runs -try- to take smaller steps and make the legs quicker, faster turnover - less time on the ground - very quick steps - also attached is a link to some good leg drills that will also increase speed by working on your form with both stride and cadence.

Always warm up throughly before doing drills - and do only a few to start - you'll be surpised how sore you an get with just small changes!

Have Fun!

http://www.trifuel.com/triathlon/run/running-drills-101-000246.php

M

Here is a small update after last days of training.

On Saturday I ran for the first time since I don't remember when, and of course it felt not so good. But managed to keep pace during 25 minutes. I had some pain in the right foot's sole, nothing new, but didn't expect it. I run on Asics Gel DS Trainer X, wich I think it's a great shoe (payed around 75$, but it was 50% discount). I bought them at least two years ago, but I didn't use them much, so this shouldn't be the problem. I really need to find a good exercise to stretch the sole...

On Sunday (after a looooong night :D), I went swimming and it felt great. I mean not that I had a great performance, but that somehow it helped me to recover from Saturday's run.

Dancing on Monday doesn't count much .

Yesterday I went running again, this time in the gym, at higher pace but only for 20 minutes.

Tomorrow I go on a ski trip for six days to Serbia. A bit of cross training always helps!! And I really need this free days.

I'll read you when I come back. Take care!

OK.

I tried to run with the smaller steps to make the higher cadence. But when I do that, my step is all of 2 inches. Literally. Honestly, it'd be faster to walk fast.

So I sped up my longer step to get more steps in. The length of my step is still maybe only 6 to 8 inches, but I get more steps in each 20 seconds. Will that work?

I also joined a gym today, so I will be able to do a LOT more working out than I have been.

Came down with a serious head cold today. Knocked me on my butt. Didn't have enough strength to do anything. Will hopefully get back into it tomorrow.

Edited by PGilger 2007-03-04 7:30 PM

OK..this is the information on the tri I wll be doing:

http://www.nibelungen-triathlon.de/draxi.htm

Some of the google translated text makes me laugh though:

"- The starting number is at a rubber band when wheel driving in the back to carry when running in front."

I'm at a loss as to what that means.

"Die Startnummer ist an einem Gummiband beim Radfahren hinten, beim Laufen vorne zu tragen."

It means that you should wear your racer number on your back when biking and on the front when running, using an elastic rubber band.

Now I'm more confused.

How do you attach a number to your shirt with a rubber band?

Is the rubberband big enough to go around your chest?

Am I asking a stupid question here?

Nope, not a stupid question, just race day logistics.

I'd bet you could use a race belt like this and get the job done.

http://www.swimoutlet.com/product_p/3443.htm

You can spin the belt so number is on your backside for the bike, and spin the belt around to the front for your run.

Hi All:

Race Report details on my log...

Short Skinny - Malachi 5 mile first kick off spring race in Cleveland
Ran 32:06 - 6:25 pace
4th overall women - 1st 40-44 master 46 OA including men - over 1000 runners

Perfect day to run! Mid 40's - wet roads -

Set up race for Richmond in 4 weeks!!

M

I only wish I could run like a girl!

The really sweet thing was... Du guy - who was really confindent - talking smack all week prior to race - he passed me @ 2 - ran by saying "you run like girl" and I like passing em...I stalked up the big hill @ 3 - passed him @ 4 - I went by him - I whispered - girls run really fast!!

I live for those moments!!! They are soooo sweet! LOL

Spankin' em!

Is that wrong

M

PS: I don't have to say any more about it... all his running buddies will do that for me! Of course now he will go into hard training mode - soooo I'll have to step up my game too!
Love competition.

Did you know this guy? If not, frankly, he was a motherf*cker. What an *sshole to just do that to a stranger.

Even if you beat him. I don't want to deal with people like that in my tri, and I'm sure that's why a lot of women don't do tris...because they have to deal with *ssholes like that. Leave the testosterone bullsh*t out of it. I'd have kicked him in the side of the knee and watched him limp the rest of the race.

If it's a friend, well, ok, it's one thing to give a friend a hard time. Still. Friends should encourage their buddies.

Edited by grnidone 2007-03-12 6:02 PM

Heather,

The only smack-talking I've seen at tri's is between friends - and that's good natured. The only thing I've ever gotten from strangers is encouragement (and I get that from friends too).

All my tri experiences have been good ones. It's surprising, as much of a mess as it can be in the water, nobody holds a grudge!

I talk smack on my swim coach, but that's about it. I tell her that I'll 'let' her beat me out of the water, and say a big 'howdy' as I blaze by her on the bike.

My brother-in-law is from England and he gets star treatment wherever he goes as he still retains his british accent. Once folks find out you flew to Germany to do a tri, you'll be a novelty that all will embrace.

My 2 cents.

Hi Heather:

I've known him very well for a long time - all the racers are very supportive!!
He was kidding around - but he really did not think I could beat him LOL - took a hard year of training - and it paid off!

His groupies have been silenced - I have to admit I do fan the flames a bit
Only with guys I know very well and like (and only with runners)

The tri and cycling cultures are less competitve and more supportive as groups go!!
Have no fears most men are glad to follow girls!!

M

I'm very glad to know I was wrong. It's nice to know that people are supportive of others in this sport. Many sports, they are not.

ok. What is it with potatoes?

Every time I get done swimming, I crave potatoes. It's all I can think about until I get home and pop one in teh microwave and eat it with butter and sour cream. I don't usually eat potatoes. Ever. but since I started swimming, I can't get enough of them.

Am I missing a key nutrient?

Sorry, but that sounds really funny to me!. I never thought that some sport could be related directly to eating potatoes with butter and cream. Maybe is that you want something warm, easy to cook and that makes your stomach feel full, and your brain automatically suggests potates.

In my case, I'm usually not hungry at all after doing some sport, like yesterday after swimming. Just thirsty.

I was checking the times of last year's edition of the triathlon I want to compete in. I searched for somewone around my age, in the last places, with average performance in three parts of the tri, that I guess could be in the similar situation that I am now (first tri, not so much sport background, just wanting to finish without problems). And this is what I found:

EXAMPLE FOUND (for 500m/20Km/5Km):
14:17 - 0:52:56 - 0:27:06 -> 1:40:09

WHAT I SHOULD ACHIEVE (translating and rounding for 750m/18Km/5km):
21:00 - 0:48:00 - 0:27:00 -> 1:46:00

MEAN AVERAGE OF:
1:24 min/50m - 22.5 Km/h - 5:24 min/Km

So now I have fixed goal. Can you suggest times I should perform during long training sessions to get to be confortable at this paces?

Yesterday I was a bit depressed after a 400m test at my current "standable" pace I made in the swimmingpool, that took me around 14 mins (don't have a timer yet , so I checked with a wall clock). ¡That meant 1:45/50m! But I just checked in internet and seems like the swimmingpool is 33.3 m long . That means 1:19 / 50m instead, and that I've been training longer and faster than what I thought. I still don't feel very confy in the water, but it gives me a bit of morale.

Hope to get that timer soon and make a real test.

Do you all recommend to get a membership and buy a plan on this site? I'm not sure which plan to get. I've kind of been winging it.

Heather,

I haven't become a member but know a number of folks that are. They're happy with the plans offered. I've opted for the help of a personal trainer to remove the mystery of the tri plan for me.

Jeff

From my training log



It was 60 minutes of hell. If I can make it through his class each week, a tri WILL be a cakewalk.

Edited by grnidone 2007-03-21 6:05 PM

I'd have to agree with you on the spin class. If you can survive an hour of that, your sprint tri will be a breeze.

ok..so I looked up plans because I just can't allow myself to train without a plan:

I found one that seems reasonable for what I can do:

http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=...

My question is: how do I read the thing?

13 Swim + 24 bike

What does that mean? I assume that is in "Minutes", but I have to wonder if I need to ever do a specific distance?

It appears the plan you reference uses minutes for it's unit of measure.

'd bet there are other beginner plans that use miles if you're more comfortable with that. One of the main things you should get out of the plan is the order, frequency and intensity to do each facet. This is something that without help is hard to juggle. A structured plan will also help you slowly build your volumes over time and they always build in the rest and 'step back' weeks to help keep you healthy.

If you find that you're already doing the volumes (or more) prescribed in the plan, by all means alter the plan or find one with a starting point that more closely matches your current abilities.

Your thoughts Michelle?

Jeff