SWBKRUN fast, furious, and closed (Page 60)

I am here!  This week has been nuts.  I ended up pulling an all-nighter on Thursday night to get my Patent Law exam done.  I knew that would happen because of how things were overlapped this week, making it hard to get everything done.  So, I fell asleep from 7-9pm last night, then slept again from 10:30pm-9am this morning, then took a 2 hour nap this afternoon.  It's amazing what a night with no sleep can do to a person!  My goal is to never have to do that again!  One exam on Tuesday night, then a contract due next Thursday, and I am DONE with my 2L year.  Countdown to graduation begins then...

I haven't worked out at all this week with my crazy schedule, my knee, and an odd illness that came up.  I'm still going to the doctor again next week for my knee, but I'm going to try out another short run tomorrow to see how it feels after another week off.  I'm just praying that spring is in Wisconsin to stay because I'm so over working out in icky weather.

To kind of catch up:

Andre - I wear my compression sleeves regularly to help with my chronic shin splints.  I've never worn them during a race, but I do wear them during workouts and for recovery.  I swear by them and truly believe they helped me get my shins under control.

Congrats to all racers this weekend!  I can't wait to get out there and race, too!

Keep all the race pics coming.  I LOVE looking at them!  Mine aren't ever good, so it's nice to see others who do look good!  It also helps to have an Aussie in the group!

And HAPPY MOTHER'S DAY (early) to all the moms!  You have the hardest job in the world, but believe me, your kids appreciate it!

I bought a pair of VFF but have not done a lot of running in them the furthest was a little less than 2miles and that was last week and very slow. I do however were them whenever I can and love them. My goal is to be able to run a 5k in them in a year to year and half. It is not an over night transition

Hi Everyone,

Hope you are having a great Mom's Day weekend.  I heard some terms today on a talk show about Triatholons that I didn't understand.  What does decoupling mean and should I be concerned about it?  Also, when I am super sore after a run, bike or strength workout, does that mean I exceeded my lactic threshhold?  I try to stay in my zones ( at least what I think my zones are) but today I was soooooo sore all down my legs and I never shook the feeling of heaviness.

Smiles,

Cheri

Quick check-in.  I'm the mom of a college grad!!!  I don't remember a day that I've cried this much.  She's smart, gorgeous, accomplished, and amazing......and not quite 22.  I'm so proud - there aren't even words.

What a day.

And Mother's Day is in 90 minutes.  wow.  cue the tears again.

Recovery weeks don't get any better. 

I can't answer the question on decoupling.  I've never heard the term either.

The soreness in your legs sounds like DOMs.  This article does a pretty good job of explaining it.  This usually happens to me after I've done a running race that has a lot of elevation changes.  While you can never completely avoid it, make sure you have decent recovery techniques after a hard workout--ice bath, protein/carb beverage (I like whey protein in a fruit/spinach smoothie) and rest as needed.

hey.  i'm not sure either.  a quick search reveals the term is used in various ways here in the tri world.   i am curious about your zones. how did you calculate them?

HAPPY MOTHERS DAY!!!

congrats linda!!!! 

"Decoupling" is a term I've seen Joe Friel use.   I'll attach some text and a link below, but the short description goes like this: Say you run a 1 mile loop multiple times and try to maintain the same speed while monitoring heart rate.   If, after several repeats, your heart rate goes up, that is decoupling.  It means you don't have the endurance to continue cranking out additional repeats at that pace/heart rate.    Of course, same logic applies to cycling or swimming.

Here is a quote from an article by Friel: 

While there is little on this in the scientific literature, the limited research available appears to indicate that when aerobic endurance improves there is reduced heart rate drift relative to constant outputs (power and speed). And, of course, the reverse of this is that when heart rate is held steady during extensive endurance training, output may be expected to drift downward. This parallel relationship between input (heart rate) and output (power or speed) is referred to as "coupling." When they are no longer parallel in a workout as one variable remains steady while the other drifts the relationship is said to have "decoupled." Excessive decoupling would indicate a lack of aerobic endurance fitness.

Here's the article.  He explains how to calculate decoupling rate with an example.  

http://home.trainingpeaks.com/articles/cycling/aerobic-endurance-and-decoupling,-by-joe-friel.aspx

Happy Mother's Day to all you Moms out there!!

Congrats to Linda (Terps) on the fast half-mary!!

Congrats to Linda (Velcro) on your new grad!!!  

Erica: hang in there!  Life is clearly getting in the way and you have to find the right balance between training and your current hectic schedule.  I think someone else already said it but, triathlon is a lifestyle.  Don't rush it.  

David: great photos. Kudos to whoever did the photo work.  They picked some great spots and the blue skies didn't hurt either.   The poem was really cute too.

Rachel: nice ride.  I still haven't gotten outside yet this year and I'm looking forward to getting my long rides up to the 65-70 mile mark.

DJ: nice run. I enjoyed reading your race report.  Cool that you got out at race pace and also that you were out there for a very good cause.  

Dan--thanks for the info.  Interestingly as I was doing these 6x10's I noticed my HR was actually declining slightly from the first to the last despite my pace being constant.

Andre--wore my compression socks on the run today.   I honestly can't tell a difference, but maybe by this afternoon I'll have better data!!

At long last it is beautiful in Madison.  59F, sunny with a light breeze for my run.  This is why I put up with the rest of the year!

I'm home from my early morning Mother's Day 5K.  I was pleased with the effort, had a lot of fun, and really enjoyed the morning.  There were also races at the mary and 1/2 mary distances, so TONS of people and great crowds of enthusiastic fans!  Lots of cow bell :-) I can't get the official results because the website is getting slammed, but my time was 31:50ish.  It's only my 3rd 5k race, and it was an easier course than the last one, but it's still a new PR, and the best part was I didn't walk!  Probably a good thing my husband doesn't run at my pace, because he would be embarrassed by my antics :-)  Is there a problem with running over to high-five the little kids, or the person in the bunny suit, or cheering the fans that are cheering the runners?   Haha, I didn't think so.

Happy Mother's Day to all of the other moms out there!

Here's my RR

I think I'm finally learning how to do this!!

Well said Birdy......  x 2

Happy Mother's Day to all mothers!

I think this will be the link to my RR. http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=251327

Maybe my explanation wasn't very good.  I believe the run would have to be continuous with no rest. 

Dan thanks for explaining that, I learned something new today!

Linda

Nope, I got it.  I should have explained better.  The lower HR was within each of the 10' intervals.  By the last one, my HR had dropped 2 beats versus the same point in the prior one.

I would want both a tri bike and a road bike so that I could use either one depending upon the weather and terrain.

How is the taper-madness?

Well done everyone on the running races, a mate of mine in Ireland has just entered this "run",

looks hilarious!!

http://www.youtube.com/watch?v=KnAqstH67Do&feature=share

Making me homesick! Hope you enjoyed....

mazel tov! what a great run. wasn't this also the race where you could be a nut job for adding a 5K, too?

Even trying to skim the last few days' posts I can't keep up. For those of you who raced, hope you had fun & finished without injury, and hope all the mom's had a great day doing whatever they wanted, with chocolate, and that the rest of you helped make that happen for the moms in your lives.