Asphalt Junkies CLOSED AND GETTING OUR FIX (Page 66)

Dirk, excellent site U gave us...  I'm really NOT flexible and 1 arm is way worse than the other...lol  got more work to do...

Dina, welcome to the humidity!!! enjoy!  lol

That was a great article, Dirk!  Thank you!

My swimming has been coming along wonderfully!  I started working with my swim coach in April once per week for 30 minutes per session.  Now, I'm down to once per month for a "tune up" session.  We don't do a lot of hard swimming during those sessions.  We just work on my technique.  I highly suggest that all of you find a great swim coach and get some one-on-one sessions.

I know what I need to work on now with my swimming.  It's taking a lot of work.  One of the benefits is that my shoulder doesn't hurt any more!  She has tweaked with my stroke enough and has given me some strength workouts to help with the impingement that I had going on.

On another note.....my toddler has a cold with a little fever.   He's all snuggly so I'm sure I'll catch it, too.  I'm taking extra vitamins to help.  Hopefully my husband will get home early enough so I can do my hill running workout.

Have a great day!

Owlgirl, sorry for your child's sickness, hope U don't get it!!!  Congrats on the swim...send some my way...

Ya'll pray for me!!!  Tomorrow at 4:00 am I hope to be running 13.1 miles I mapped out. I have gotten to 10 miles 2 times during the past 3 years and immediately got shin splints and had to quit...so bad I could hardly walk.  Well, I've been working up slowly, worked on form and got better shoes.  Got to test the water.  Got to do a 1/2 befor U can do a full...right???

Remember it is hot here.  Today at 6:00 am, it was 77degrees and VERY humid.  I'll be running in as little as the law will let me get away with...lol

Dirk thanks for posting the article on the shoulder injury prevention for swimming. This is very helpful and a good reminder.

Dina I totally here you on running in Florida. I went to Palm Beach a few years ago for a week and did a short 4 mile run each day. That was about all I could take. I would come back to the hotel soaking wet and would and just sit in the AC for 30 or 40 minutes just to try and cool down a bit before heading to the pool. The humidity was brutal. I went through two 22 oz's bottles of gatorade on those runs. Funny thing was I saw an older woman running one of those days and she was wearing a running sweatsuit. I mean jacket with long sleves and long pants. I could not believe it! I was ready to pass out with my running shorts and tight under armour short sleve shirt on.

Karl after doing those runs I totally understand why you run so early in the morning and I am not sure how you do it. Good luck with your long run I hope it goes well for you tomorrow and I hope you beat the worst of the humidity.

Karl, good luck tomorrow.  I'm sure you have it in you!

Tracy, stay healthy!  I hope your son gets better quickly too.

Dirk, I hope you are feeling great for the race next weekend.  I can't wait to see you and Brenda again.  I think I might need one of you to send me a list of what I need to pack.  I am actually terrified- this will only be my 2nd triathlon, and my first was nearly 4 years ago!   

I've been a little out of touch lately, busy on a lot of fronts. 

Matt, I'll also defer to Jeff on the bike setup, and his advice to chance one thing at a time is very important.  Make a change and give it a little time to see how it impacts you, then re-adjust as needed.

Great job running early everyone.  I agree that once you get used to the early mornings, it's a great thing.  This time of year we can finally do some early morning riding as the sun is up, but it's still in the 40s or maybe low 50s at 5:30 when I leave.

I love that link Dirk.  Very important to make sure your shoulders are healthy if you ramp up your swimming.

Tracy I agree with you on the swim coach. I am thinking I will probably do that in the off season. Hope your little one is feeling better and hopefully you can avoid catching a cold as well.

I feel like a bada$$!!!!!  I just did 4 hill repeats (including an easy warm up run and easy cool down run) on my hill which is OMG% grade!  Total elevation gain for the 6 mile run was 817 feet!  I could've done more!  I had FUN!!!!! 

bswcpa - 2012-06-14 8:06 PM Haha, Tracy - you're crazy for lovin' hills. Hope your sweet boy is feeling better.

Hills....love them around these parts or don't run! (insert evil laugh!)

My little guy is doing ok.  We worked in the garden for about an hour this afternoon.  We came back inside because he was a snotty, crying, muddy mess.  I thought the fresh air would help him.  He was miserable.  Poor little guy.  He took a long nap and in now helping daddy bbq.  I'm sure he'll be back inside very soon.  My husband is going to stay home with him in the morning while I go teach Spinning class and Yoga.  We are so lucky to both be flexible parents.

Round 2 for bike fit!  I actually went up by about 1 1/2 inches.  Didn't have a tape measure and guessed.  1st ride on this set-up was a short 13 miles.  Tomorrow I have my long ride so We will see how that goes.

Dirk, Thanks for sharing the link to our shoulder impingment article!

For more articles and GB athlete interviews this is the link:

http://www.activetrainingworld.co.uk/latest_news

That seat height does look better Matt.  I think I agree that you're stretched out, but see see how it feels on your ride.  Often lifting the seat changes your position enough to require some fore/aft adjustments, but ride with it first.

I ran a 5k last night, here's the race report.  Very easy course, net downhill, so probably ~45 seconds faster than a "normal" 5k according to people I talked with.  I'm getting better at pushing these races, but still not at Dirk/Jeff/ready to puke level.  The mental side of running races is as hard as the physical.  14/54 in the AG, so improving.

OK I need advice.  I got my run in today.  It was actually pretty easy but I took it easy, long slow.  I did it in 2 hr 20 minutes.  However the last 1/2 mile the outside of my knee was killing me, to the point I had to walk.  It is now 2 hrs since I finished and it hurts like all get out when I walk so here are some ???  It is now iced down and I took 3 advil.

1.  What happened?

2.  Do I just need to toughen up?

3.  Did I go to far to soon?

4. What can I do to prevent it.  I did stretch a lot prior to running.

5.  How long should it be before I run again?

6. I have a 50 mile bike route for tomorrow, after this should I do it, reduce it or not do any riding?

7.  What did I forget to ask?

Thanks for advice and from these ??? ya'll know I'm a real newbie...  sorry.

Thanks in advance.

I'd give a heavy vote for too far too soon and too far for how much running you are doing in total.  I wouldn't suggest a 2:20 run until you are running at least 6 hours a week.  In fact, I'm not sure I'd ever suggest a 2:20 run outside following a marathon training plan.  Run more frequently, and get a few runs into the 1 hour range before you go to a 2 hour run.

Adapting to a run training mentality is hard for those of us from power sports backgrounds.  As a hockey player, all my practices/games were all out, then rest, then all out, then rest, etc.  So when I started running I brought that same intensity to running, and it resulted in a year+ of injuries, one after another.  Now I run a lot more frequently, a lot slower, and I'm able to run a lot more miles without constant injuries.

Coming from a weight lifting background, I get that you want to bring that same HTFU attitude to running.  Get the burn.  If not intensity, then in time.  But running is such a different animal, and so hard on the joints.  As you are starting to run, you are training the joints/connective tissues as much as much as anything else, and they respond to this WAAAAAAY slower than your muscles and lungs - think months/years as adaptive time frames.

I would strongly advise to try to run more days first, and then once you've maxed the days you can run, up the time of a few of the runs, then once you've maxed the overall time of these frequent runs, up the time of the longest run.  Not sexy at all, but there's so much evidence that this is the prudent and most effective way to start a running program.

In terms of the bike tomorrow, I'd say go out on it, but don't have any preconceived pace/distance etched in stone.  Is it a route you could cut short if things start going south?  50 is long way to go with that fatigue already built into your legs.  But a bike can often be a great workout to counter the fatigue and stresses of running.

Jeff, how's the health?  I know you had a crazy race schedule this year, any races coming up soon?

Is anyone racing this weekend?  If so, good luck.

Thanks Warren and Jeff!  yes it is still hurting, 7 hrs later.  I guess running thru it was not a good idea...lol  This will give me a good excuse to swim more the next few days.  It is actually both knees but my left is by far the worse.  I have been running about 3 miles 3 times per week w/ 1 long run.  I've done 2, 9 or 10 miles the past few weeks but i guess the extra 3 was just to much.  i was hoping the swimming and biking would make it easier...wrong...  I have a 1/2 coming up in Oct.  Gotta be ready for that.

Going to stretch, take more advil, then swim.

Hey I hope everyone has a GREAT weekend, w/o hard and if U R racing, good luck!

Ironman Lake Tahoe!  How awesome is that?  I might have to volunteer my time because I might be crazy enough to attempt it!

Stan?  Thoughts?

Unknown.  The latest tests came back good, so the elevated cortisol seen previously was just due to my morning workout. 

Right now the operative theory is long-term sleep deprivation (hypersomnia).  Perhaps caused by sleep apnea.  It's not a physical overtraining.

We are going to adjust some medications and try a new one that should test the hypersomnia theory (but I have most of the symptoms).

I'm racing tomorrow morning.

I just saw that today.  That would be a great place to have one for sure but I couldn't do it because of the elevations.  I would totally explode if I had to ride and run a full IM distance.

I think you should plan to do that if you can Tracy.  But remember all the training time you'll have to put in to get to the race.  I only say that because I know how much you like being with your little boy.

Karl,  I will agree with both Warren and Jeff.  I looked at your logs backward through May and today's long run equals many of your total weekly run times.  I am certain you over did it today.  Like Jeff said, take it in stride and learn from this minor error in judgement and move on.  I feel pretty confident that you haven't done any long term damage, but only aggravated some soft tissue.

Plan on the ride tomorrow and proceed as Warren and Jeff are suggesting, distance as tolerable.  Cycling should cause any injury but it may be pretty hard on your legs from a fatiguing standpoint.

I would also suggest using Aleve rather than ibuprofen.  Aleve will last longer and it seems to be much more effective, at least for me.

_________________

On my own STUPID training note:  I had to work today and it put me into a "heat of the day" semi-long run.  This was pretty foolish from some perspectives but I kind of took it as a heat acclimation run.  I started a little too fast but quickly got it under, what I thought was good control.  I was wrong!  My pace was over 8 minute miles for almost all of the 9 mile run.  But the last 2 were 8:55 and 9:07, the slowest miles I have run in a very, very long time.

I hope that today's run will be the last "heat of the day" long runs I do until my HIM in August and September.  I will use other runs to acclimate to the higher temps and maybe do a few long runs in the evenings after work when I need to switch my training days around depending on the temperatures on various days.

Jeff, Matt and Brenda, good luck racing this weekend.  Brenda and Matt enjoy each other's company for the short time you get to see each other.  And a word of warning Matt, Brenda is pretty fast and sneaky.  She'll sneak up on you during the race and blow your doors off as she passes you.  Proceed with caution!!!

Yeah, I know about the training time.  That would be the only drag.  He will be in kindergarten during the build up time.  Decisions, decisions!  I'll just keep building my base in anticipation!  That's still a couple years away.  No need to jump into things yet.

The elevation adds a fun challenge that would be totally up my alley!