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 2015-04-17 1:45 PM in reply to: jmkizer |
Master  6595     Rio Rancho, NM |  Subject: RE: Manatee Mentors 2015.2 CLOSED (Poptarts? Pet pics?)Originally posted by jmkizer Last week, as I was thinking about my goals for RnR Raleigh, I thought about a "race contract" that a podcast that I used to listen to put together. I was wondering how you would feel about putting together a Manatee version? Here's their version: Race Contract* That is pretty cool! It gave me some things to think about for my marathon. |
| 2015-04-17 1:51 PM in reply to: jmkizer |
812 Katy, Texas | Subject: RE: Manatee Mentors 2015.2 CLOSED (Poptarts? Pet pics?) Originally posted by jmkizer Racing Manatees! A listing of Manatee Races, Rides and Runs and other events Let's go racers!!!  Heal up DLers!!  |
| 2015-04-17 1:54 PM in reply to: Jet Black |
Extreme Veteran 2263 Ridgeland, Mississippi | Subject: RE: Manatee Mentors 2015.2 CLOSED (Poptarts? Pet pics?) Originally posted by Jet Black Originally posted by jmkizer Let's go racers!!! Racing Manatees! A listing of Manatee Races, Rides and Runs and other events Heal up DLers!!
These are great, some I'm just going with "ditto"! |
| 2015-04-17 1:54 PM in reply to: rrrunner |
Master 9705 Raleigh, NC area | Subject: RE: Manatee Mentors 2015.2 CLOSED (Poptarts? Pet pics?) Originally posted by rrrunner Originally posted by jmkizer Last week, as I was thinking about my goals for RnR Raleigh, I thought about a "race contract" that a podcast that I used to listen to put together. I was wondering how you would feel about putting together a Manatee version? Here's their version: Race Contract* That is pretty cool! It gave me some things to think about for my marathon. A few of the items made me laugh -- I will remember to pack my shoes stands out here What additions/changes would you make? |
-- but it does incorporate some of the things that have been mentioned recently. For example, not long ago Chris reminded folks to write race reports and that kind of meshes with the "share my experience with others." | 2015-04-17 1:55 PM in reply to: jmkizer |
Melon Presser 52116 | Subject: RE: Manatee Mentors 2015.2 CLOSED (Poptarts? Pet pics?) Originally posted by jmkizer Last week, as I was thinking about my goals for RnR Raleigh, I thought about a "race contract" that a podcast that I used to listen to put together. I was wondering how you would feel about putting together a Manatee version? Here's their version: Race Contract* Huh. So what's passing? Like, 50%, right in the middle? Or am I not understanding the word "contract"? |
| 2015-04-17 2:00 PM in reply to: IndoIronYanti |
Master 9705 Raleigh, NC area | Subject: RE: Manatee Mentors 2015.2 CLOSED (Poptarts? Pet pics?) Originally posted by IndoIronYanti Originally posted by jmkizer Last week, as I was thinking about my goals for RnR Raleigh, I thought about a "race contract" that a podcast that I used to listen to put together. I was wondering how you would feel about putting together a Manatee version? Here's their version: Race Contract* Huh. So what's passing? Like, 50%, right in the middle? Or am I not understanding the word "contract"? Maybe you should think of it not so much for for you so much as for the paralympics athletes that you are coaching. |
| 2015-04-17 2:01 PM in reply to: rrrunner |
| Master 10208 Northern IL | Subject: RE: Manatee Mentors 2015.2 CLOSED (Poptarts? Pet pics?) Originally posted by rrrunner Speaking of training plans... As I taper in to my marathon I am, of course, starting to think about my training for the PPA. I am thinking that I will do, on a weekly basis, one LR of the up a mountain sort, one DM incline session, and 2 or 3 nearby offroad runs, and a cross training day of bike or sumthin. Where I get unsure is duration/intensity of these sessions and how long to recover after the marathon. I am still wondering if I should have Coach Michi help me put something together and stay on track. I'll be seeing her tomorrow and want to have an idea whether to hire her or not. Thoughts? Getting the off road should help. Don't need to go crazy, but being regular with it should help build up some skill and support areas. You do want to get used to hills, but also be sure to look at how steep things are. Some places may have a lot of rocks to use like stairs, but others may be a ramp. The significance of the ramp is that your calves and ankle areas will have to be used to bending that far. Build into it, letting the range come, and the strength come. Hitting the limits of your range of motion every time is hard on your body. More so if it's not developed enough and heel levers off the ground due to that limitation. |
| 2015-04-17 2:01 PM in reply to: jmkizer |
Pro 6520 Bellingham, WA | Subject: RE: Manatee Mentors 2015.2 CLOSED (Poptarts? Pet pics?) Here are a few more I'd add if all that raced were forced to sign and abide by: __ I will not line up in the front row and then start walking two blocks from the start. __ I will not come to a complete stop at the first person to offer me a drink at the aid stations. __ I will not wear headphones and run three or four abreast with others of same mind. __ I will not get into a finish line sprint with an 80 year old woman or an 8 year old child and then pump my fist in victory. __ I will have a beer in hand no greater than 15 minutes after the finish. __ I will not race with my dog and pretend I did not see him poop. __ I will not care what others think of my outfit (even if it's an orange tutu) __ I will treasure the experience no matter what my time is because some day I will not be able to do this |
| 2015-04-17 2:04 PM in reply to: 0 |
Melon Presser 52116 | Subject: RE: Manatee Mentors 2015.2 CLOSED (Poptarts? Pet pics?) Originally posted by popsracer Here are a few more I'd add if all that raced were forced to sign and abide by: __ I will not line up in the front row and then start walking two blocks from the start. __ I will not come to a complete stop at the first person to offer me a drink at the aid stations. __ I will not wear headphones and run three or four abreast with others of same mind. __ I will not get into a finish line sprint with an 80 year old woman or an 8 year old child and then pump my fist in victory. __ I will have a beer in hand no greater than 15 minutes after the finish. __ I will not race with my dog and pretend I did not see him poop. __ I will not care what others think of my outfit (even if it's an orange tutu) __ I will treasure the experience no matter what my time is because some day I will not be able to do this You are so awesome. I adore you. I think this needs to be in a contract about life! That, and the orange tutu bit.
P.S. I have no idea how the hell that picture got in there. WTF? Edited by IndoIronYanti 2015-04-17 2:13 PM |
| 2015-04-17 2:09 PM in reply to: 0 |
Master 6595 Rio Rancho, NM | Subject: RE: Manatee Mentors 2015.2 CLOSED (Poptarts? Pet pics?) Originally posted by brigby1 Originally posted by rrrunner Speaking of training plans... As I taper in to my marathon I am, of course, starting to think about my training for the PPA. I am thinking that I will do, on a weekly basis, one LR of the up a mountain sort, one DM incline session, and 2 or 3 nearby offroad runs, and a cross training day of bike or sumthin. Where I get unsure is duration/intensity of these sessions and how long to recover after the marathon. I am still wondering if I should have Coach Michi help me put something together and stay on track. I'll be seeing her tomorrow and want to have an idea whether to hire her or not. Thoughts? Getting the off road should help. Don't need to go crazy, but being regular with it should help build up some skill and support areas. You do want to get used to hills, but also be sure to look at how steep things are. Some places may have a lot of rocks to use like stairs, but others may be a ramp. The significance of the ramp is that your calves and ankle areas will have to be used to bending that far. Build into it, letting the range come, and the strength come. Hitting the limits of your range of motion every time is hard on your body. More so if it's not developed enough and heel levers off the ground due to that limitation. I already do about 25% of my runs off road. Usually either on the undeveloped "roads" near my house or on the trails by the river. I think most of the mountain trails around here will be a combination of ramp/rocks, much like the one I did yesterday and I think much like the PPA. Edited by rrrunner 2015-04-17 2:11 PM |
| 2015-04-17 2:15 PM in reply to: jmkizer |
Melon Presser 52116 | Subject: RE: Manatee Mentors 2015.2 CLOSED (Poptarts? Pet pics?) Originally posted by jmkizer Originally posted by IndoIronYanti Originally posted by jmkizer Last week, as I was thinking about my goals for RnR Raleigh, I thought about a "race contract" that a podcast that I used to listen to put together. I was wondering how you would feel about putting together a Manatee version? Here's their version: Race Contract* Huh. So what's passing? Like, 50%, right in the middle? Or am I not understanding the word "contract"? Maybe you should think of it not so much for for you so much as for the paralympics athletes that you are coaching. Oh good. Because I always tell everyone to do as I say, not as I do. That and why does no-one ever listen to me? (including me, which is also the answer) |
| 2015-04-17 2:17 PM in reply to: Asalzwed |
Melon Presser 52116 | Subject: RE: Manatee Mentors 2015.2 CLOSED (Poptarts? Pet pics?) Originally posted by Asalzwed My cousin and I ran up to a peak for sunrise (coffee and breakfast at the top) Coincidentally the average grade is 11%
Breathtaking. The scenery ain't bad either Outstanding prep! Talking about the coffee and breakfast. Now about the PPA ... |
| 2015-04-17 2:20 PM in reply to: msteiner |
Veteran 2842 Austin, Texas | Subject: RE: Manatee Mentors 2015.2 CLOSED (Poptarts? Pet pics?) Originally posted by msteiner In all of the race plans I followed last year the peak training weeks were the week before my goal race, and they were always the highest in volume and intensity. I remember after my last big week for my first goal race, which was a Sprint on Saturday followed by an Olympic on Sunday I thought I had screwed myself. I hadn't been that tired leading up to a race in a long time. My race week schedule was a lot lighter however, and by Saturday I was ready to roll. Placed 3rd in my AG in one of the more competitive sprints in my area, and I PR'd my Oly with a 2:14. Everybody is different, but I feel like a lot of people overthink tapering. They think that once they're two weeks out from race day that they don't have to do anything, and they end up shedding a lot more fitness than they had to for the sake of losing fatigue. In a semi related note, the bike shop I race for is sponsoring a local HIM that's being put on, and it looks like I'm being given a spot for the race. Looks like I may race a triathlon this year after all. One day I'll have to venture to the pool again. I agree on the peak/taper often being talked about as 2-3 weeks of couch time and bon bons. Bad idea, IMO, too. As an example, the last two build weeks for me (4 and 3 prior to the race), I'm at my heaviest volume and with intensity (but specific to the race distance, so would be faster for shorter events). For this race, which isn't an A but more to get ready for a longer race in June (and also just to race, which I love doing), those were 14.5 and 13.5 hours, respectively. My peak week (this week) would have been around 11-12.5 hours, but I had a quad tweak at last weekend's 10k, so I took an extra easy day and it will be more like 10.5 hours. Then my taper week will be around 5.5-7 hours plus the race on Sunday. Not exactly sitting around, but enough reduction in time/intensity to come juuuuust into form for a B+ HIM (for me). I think the main point is that peak/taper is used to come into form. The length of peak/taper (one week, two weeks, three weeks) depends largely on the amount of accumulated fatigue, as that dictates how long it takes to come into form. That's often directly correlated with the length of the race (IM training being of a different character than most sprint training). So, I think of a sprint or Oly only needing a 1-1.5 week total peak/taper **for the way I train for them.** For a HIM, I'll take the two weeks outlined above. I hear that an IM taper can start 18 or more days out to be able to shed some of the huge fatigue typically accumulated, but I have no experience with that. It all comes back to Salty's question. What's the purpose of doing it? If it's to come into form, each type of race and training regimen will likely require some modifications to the peak/taper approach, but many people appear to taper pretty "aggressively" than needed for that aim alone! Bon bons are seductive... Matt |
| 2015-04-17 2:23 PM in reply to: Asalzwed |
Veteran 2842 Austin, Texas | Subject: RE: Manatee Mentors 2015.2 CLOSED (Poptarts? Pet pics?) Originally posted by Asalzwed My cousin and I ran up to a peak for sunrise (coffee and breakfast at the top) Coincidentally the average grade is 11%
Wow. That is one boat-load of payoff! I'd kill myself running there, as I'd be all googly eyed at the scenery and jog off a cliff. Lucky person, you. Happy for you to get to run there! Matt |
| 2015-04-17 2:45 PM in reply to: jmkizer |
| Seattle | Subject: RE: Manatee Mentors 2015.2 CLOSED (Poptarts? Pet pics?) Originally posted by jmkizer Coincidentally. And to think that you just wrote, "But I still don't know about this whole familiarity thing."
Originally posted by Asalzwed My cousin and I ran up to a peak for sunrise (coffee and breakfast at the top) Coincidentally the average grade is 11% Nah it really was coincidental. And it was less than a 6th of the ascent. My point,in regard to that comment, is that when talking about pace, I really don't think it's imperative to do huge portions of your runs at "race pace" for familiarity. Small portions, absolutely. But you've gotta do some...cost benefit weighing there. Especially when we are talking about faster than marathon pace. |
| 2015-04-17 2:53 PM in reply to: rrrunner |
| Seattle | Subject: RE: Manatee Mentors 2015.2 CLOSED (Poptarts? Pet pics?) Originally posted by rrrunner Speaking of training plans... As I taper in to my marathon I am, of course, starting to think about my training for the PPA. I am thinking that I will do, on a weekly basis, one LR of the up a mountain sort, one DM incline session, and 2 or 3 nearby offroad runs, and a cross training day of bike or sumthin. Where I get unsure is duration/intensity of these sessions and how long to recover after the marathon. I am still wondering if I should have Coach Michi help me put something together and stay on track. I'll be seeing her tomorrow and want to have an idea whether to hire her or not. Thoughts? As far as marathon recovery it will depend on how you feel but I like to take a week off. Maybe a super easy run of a mile or two here or there at insanely slow paces and certainly any kind of cross training you would like, but more for fun. Then I take the next week and run, but with 0 structure. Just when I feel like it. After that, I do something like 4-6 weeks of base and then add in quality workouts once I have slowly built up my volume to a place I would like. I try not to increase volume and intensity in the same week, as it never turns out well
Now as for your training for PPA, I've not done the PPA so take this how you will. I think I would do a long run on a hilly route for sure but maybe not up a mountain. I might do shorter sessions up mountains, like 3-4 miles or something. You can of course work your way up to longer as you go. Everything else sounds pretty good to me. I think I mentioned this before but I would definitely try to get volume closer to a M than a HM as it's going to feel a lot more like a marathon than a half in terms of both effort and time. |
| 2015-04-17 2:56 PM in reply to: Jet Black |
| Seattle | Subject: RE: Manatee Mentors 2015.2 CLOSED (Poptarts? Pet pics?) Originally posted by Jet Black Originally posted by jmkizer Let's go racers!!! Racing Manatees! A listing of Manatee Races, Rides and Runs and other events Heal up DLers!!
HAHA. I just want to second this.
Go team go! |
| 2015-04-17 3:31 PM in reply to: Asalzwed |
Member 2689 Denver, CO | Subject: RE: Manatee Mentors 2015.2 CLOSED (Poptarts? Pet pics?) Originally posted by Asalzwed My cousin and I ran up to a peak for sunrise (coffee and breakfast at the top) Coincidentally the average grade is 11%
Breathtaking!! (Probably in more ways than one, huh?) |
| 2015-04-17 3:41 PM in reply to: Jet Black |
Member 2689 Denver, CO | Subject: RE: Manatee Mentors 2015.2 CLOSED (Poptarts? Pet pics?) Originally posted by Jet Black Originally posted by jmkizer Let's go racers!!! Racing Manatees! A listing of Manatee Races, Rides and Runs and other events Heal up DLers!! Sean, there is simply no way I could top this so I'm just going to have to jump on board with the others and say that about covers it. |
| 2015-04-17 3:48 PM in reply to: Jet Black |
Pro 6520 Bellingham, WA | Subject: RE: Manatee Mentors 2015.2 CLOSED (Poptarts? Pet pics?) Originally posted by Jet Black Originally posted by jmkizer Let's go racers!!! Racing Manatees! A listing of Manatee Races, Rides and Runs and other events Heal up DLers!!
OK, I've been watching this cat for a half hour and he just doesn't get tired. Hope you all have as good a run. |
| 2015-04-17 3:50 PM in reply to: popsracer |
Member 2689 Denver, CO | Subject: RE: Manatee Mentors 2015.2 CLOSED (Poptarts? Pet pics?) Originally posted by popsracer __ I will treasure the experience no matter what my time is because some day I will not be able to do this Yes, this should absolutely be part of the contract. This weekend when DH and I were headed off for a ride, we saw our almost-90-year-old neighbor. He wistfully told us, "I wish I could do that." He has no cartilage left in his knees so walking is very painful for him. I know so many people who just physically can't manage to do what we do. Thanks for the reminder to be grateful for the ability to do something I enjoy so much! |
| 2015-04-17 3:55 PM in reply to: popsracer |
Veteran 2842 Austin, Texas | Subject: RE: Manatee Mentors 2015.2 CLOSED (Poptarts? Pet pics?) Originally posted by popsracer Originally posted by Jet Black Originally posted by jmkizer Let's go racers!!! Racing Manatees! A listing of Manatee Races, Rides and Runs and other events Heal up DLers!!
OK, I've been watching this cat for a half hour and he just doesn't get tired. Hope you all have as good a run. Can't. Look. Away!!!! Ditts on all the above to my racy (ermmmm... racING) and DL podmates. Update: I won't be racing tonight, though. Two reasons. One, my quad feels good, but only just today (and this would push it close to a race I want to be able to start more only a week out). Two, Kim thought I registered (cuz she's hurty) and I thought she did (cuz she thinks more highly of my smarts than is deserved, apparently). Doh! Actually it's all good - this was mostly to meet people in the new neighborhood and we'll now all be volunteering at the race. Better in several ways... Lots of good RR's in the making - go git 'em! Matt |
| 2015-04-17 4:26 PM in reply to: rrrunner |
| Seattle | Subject: RE: Manatee Mentors 2015.2 CLOSED (Poptarts? Pet pics?) Originally posted by rrrunner Originally posted by brigby1 Originally posted by rrrunner Speaking of training plans... As I taper in to my marathon I am, of course, starting to think about my training for the PPA. I am thinking that I will do, on a weekly basis, one LR of the up a mountain sort, one DM incline session, and 2 or 3 nearby offroad runs, and a cross training day of bike or sumthin. Where I get unsure is duration/intensity of these sessions and how long to recover after the marathon. I am still wondering if I should have Coach Michi help me put something together and stay on track. I'll be seeing her tomorrow and want to have an idea whether to hire her or not. Thoughts?
Getting the off road should help. Don't need to go crazy, but being regular with it should help build up some skill and support areas. You do want to get used to hills, but also be sure to look at how steep things are. Some places may have a lot of rocks to use like stairs, but others may be a ramp. The significance of the ramp is that your calves and ankle areas will have to be used to bending that far. Build into it, letting the range come, and the strength come. Hitting the limits of your range of motion every time is hard on your body. More so if it's not developed enough and heel levers off the ground due to that limitation. I already do about 25% of my runs off road. Usually either on the undeveloped "roads" near my house or on the trails by the river. I think most of the mountain trails around here will be a combination of ramp/rocks, much like the one I did yesterday and I think much like the PPA. You also have a huuuuuuge advantage of living high. Not that you should not be thinking of your plan, doing what you are doing but it's a great bonus! |
| 2015-04-17 5:28 PM in reply to: Asalzwed |
Melon Presser 52116 | Subject: RE: Manatee Mentors 2015.2 CLOSED (Poptarts? Pet pics?) Salty, are you and/or any kin remaining in Seattle responsible for this?
(InternetPositif.jpg) Attachments ---------------- InternetPositif.jpg (107KB - 16 downloads) |
| 2015-04-17 5:36 PM in reply to: IndoIronYanti |
| Seattle | Subject: RE: Manatee Mentors 2015.2 CLOSED (Poptarts? Pet pics?) Originally posted by IndoIronYanti Salty, are you and/or any kin remaining in Seattle responsible for this?
Wild right? And also this happened not too long ago
As to responsibility? I cannot answer any further questions.
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