Asphalt Junkies Spring 2013 - Closed (Page 68)

That's too much walking to running.  A friend of mine did his first (and he says only) ironman last year when he turned 50.  He was just a few minutes over 11.  I think 11:02?    He did a 1 minute walk every mile right from the beginning and it worked great for him.  He kept up 9 min/miles throughout (which means he was running closer to 8 minute pace when running).

I have heard people say that all the way up to a 3 hr marathon that the alternating walks can be beneficial (as in faster overall).

As for not getting in to a grove, yes there is that.  But this isn't some 10 mile training run.  If you've done any 20+ mile runs yet, doing them at a consistent pace on pavement will have you understanding exactly what the end-game of that 'groove' is.  It sucks.  Something must be done to prevent the leg killing fatigue from accumulating and the walk breaks do precisely that.

They also give you ample time for hydration and nutrition in the latter stages of the race.

I've not done an IM or used the run/walk method, but I am a big fan.  It's what I'm coaching my daughter to do.

No, but there is one in Tennessee and many of my friends have done it.

Sounds like a whole lotta fun!

The run/walk described in McGee's comments, as I understand it, require you to fast walk during the walking portions.  The suggestions are that you walk fast enough that your arms are not allowed to relax at your sides.  The thought is that this would keep you fast enough to keep your HR elevated into an ongoing higher level therby making the transition back into running easier. 

The idea seems simple but, as has been suggested, it would require practicing so you know what to expect under race conditions and mental processing.

Yeah, McGee settles on a 10:1 ratio as the ideal, and definitely from the start.  He starts very unfit runners at 3:1 and works from there.  I've heard friends who have done IM in the 12-13 hour range say the run is more akin to the feeling you get on an aggressive hike than a stand alone marathon.  112 miles is a pretty long bike ride.

My foot is doing pretty decent.  I am feeling pretty good about completing the race and possibly even being able to run close to my BQ pace if I can.  At this point I am leaning toward starting the race with that goal in mind and then adpating to an "acceptable finishing time" if I am not able to sustain the faster paces.

More directly answering your question:  My foot is still on the slow mend.  Each day or week seems to allow for a little bit of a different feel toard a more comfortable impact when running.  I did not require any Nsaids at all last week while on a recovery week but I'll se how this week goes as I progress upward in my weekly mileage again.

Weigh in time - I'm down 2 this week, so I'm at 21 lbs. with a total of 7 lost.  Yah, I got extra fat this year.

As far as the power numbers for Dirk and Matt and whoever else is using estimated power.  The absolute numbers don't really matter that much.  What matters is that they are consistent with each other.  In other words, don't worry that 335 seems too high, but just consider it X.  Then base your workouts on X, and measure improvements as X.

The problems come when you don't get a consistent bike setup on the trainer so X isn't X every day.  But comparing virtual power from user to user, or using virtual power as an absolute, is somewhat unimportant since it's an estimate anyway.

FYI:  I just looked at my training log going back to the beginning of 2012.  I am doing all of my running, except races and 3 or 4 odd training runs here and there in my 1 pair of Vomeros. 

So I have around 1500 miles on these things.  Still perfectly functional.  Cushion is great.  The only thing showing wear is the upper where my feet are starting to come through in a few places.  I'm proud of that...I don't think it's stupid, it hasn't contributed to any injuries, they aren't broken down and affecting my foot support or mechanics.  They haven't become compressed and lost their cushion (air soles).  Just a great way to save money. 

I do have their replacements already, but those hurt my heels and I haven't had the heart to cut out the back of the heels yet. 

I weighed in this morning and forgot to post it earlier this morning.  I am up 1 pound to 17 this week but it is expected after last week's staff meeting.  Once I was done with the junk there I brought the habit home and continued through the weekend.  I will be back on track next week.  I have plenty of time before Boston to hit the target.  No worries.

Here is a what would the junkies do kind of question....

Since my knee was bothering me I put my tri bike on the trainer (knees never bother me on the tri bike). My cadence/speed sensor is on my road bike but the last couple of rides it was not registering anything for speed so something is still off there. I guess I only signed up for a free trial of Trainer Road because when I tried to log in this month I couldn't. I didn't pay up since my sensor was not working properly anyway (not their fault) and I switched bikes meaning everything I need to collect data is on the other bike.

Now I'm contemplating my options.

1. Put the road bike back on the trainer, fuss with the sensor, sign up for that beta program Matt is using to get me through the spring.

2. Put the Cadence/speed sensor on my tri bike, see if I can get it working (questionable for my tech abilities), sign up for the program Matt is using.

3. Forget it all, it is almost spring. I'll be outside soon enough. Ride the tri bike to start adjusting to position, pick some workouts from Jorge's program and some of the Coach Troy & Sufferland videos I have and complete them based on my RPE & HR and don't fuss with the sensor anymore.

So what would you do?

My first tri will most likely be a sprint at the end of April.

Dina I would probably lean toward option 3 and I would try to put the cadence speed sensor back on the tri bike. I think Jorge's workouts or sufferfest is enough to put a hurtin' on anybody and that'll give you good workouts until you get riding outdoors plus you won't have to mess around with all the technical gear to get your workout. I know you had issues with that using TR.

I really think we can help you with the adjustments on your current cadence/speed sensor.  I think you have the Garmin sensor.  Below are some pictures that should help you see how close the tolerances have to be before the sensor works correctly.  I placed my finger in the pics to help provide a little bit of perspective.

The first pic shows both the magnets for the speed sensor and the cadence sensor.  The magnet on the spoke of the speed magnet is about the thickness of 4-5 playing cards away from the sensor arm.  The magnet to measure cadence is about 2 cards thickness away from the sensor.

To begin the install I suggest you place the bike on the trainer and release all of the tension to make the checks easier.  I would also turn on either TR or Matt's platform so you can see the cadence and speeds working as you make your checks during the install.

It's probably best to install the magnet on the pedal first and get that adjusted before messing with the spoke sensor.  There is one very key element to getting the pedal sensor correct.  It's the vertical lines on the magnet and the outside of the main sensor.  These must be aligned properly or you aren't going to be able to get the proper signal.  You can tilt the sensor outward, toward the pedal a little if needed.  (I would suggest installing the sensor just a little snug but not tight.  You can finish the tightening when you know you are adjusted properly.)  Press the little button on the side of the sensor and crank the pedal with your hand.  with each revolution the magnet should get close enough to the sensor that you should see a red flash of light from the sensor.  If you are getting this flash you are adjusted properly.

Now, place the magnet on your spoke where it will align properly with the sensor arm.  Loosen the sensor arm with a small philips screwdriver to allow easy rotation.  Now, place the sensor arm very close to the magnet.  I suggest checking your wheels for true here.  They can be a little out of true but very much could throw off the sensor. Anyway, as stated above, place the sensor the thickness of 4-5 playing cards away from the spoke magnet.  You'll know you have a good adjustment when you get a green flash of light with each revolution of the magnet and sensor contact points.

The biggest key to the adjustment is the red/green flashes during the checks.  After you get these you can complete the tightening process.  Once you have a permanent install check the sensors one more time to be sure they haven't moved during final tightening.

Here are a couple of links that should help you with the install.

http://www.youtube.com/watch?v=Wg19nLxToXs

http://www.youtube.com/watch?v=ciY6iBIQTiM

Now that I've said all of the above,  I would try to make the adjustments and get back on the road bike for the rest of the winter training cycle.  There's a lot of valuable information that can be used from the cadence and speed data using TR or Peripedal.  Once the adjustments are made you'll be in good shape and happy you took the extra time.

For my own little training update tonight I thought I would share my mid-length run from tonight.  I had an 8 mile run on tap with a 1 mile tempo effort to get me ready for the marathon.  I hadn't done any tempo runs since last season before the HIM at Cedar Point.  I was a little apprehensive going into the run because it had been so long and I know how hard these efforts can be.

I planned to get at least 3 miles WU before I tried to turn on the jets for a single mile.  As I approached the end of the third mile I began to pick up the pace a little bit so I would be a little closer to my intentional effort level.  (I planned the mile at 10k pace or slightly under.)  Once I got the "go alert" I kicked in the power and didn't look at my pace at all during the tempo mile.  When I completed the mile and got the alert on my watch, I checked the lap information as it flashed up on the screen..........1 mile at 6:21! 

That mile felt hard in the beginning but only for about .25 miles.  I got pace the initial influx of blood and HR and settled in and became somewhat comfortable at this pace.  I was actually very surprised that I was able to have that good a mile and feel so good doing it.

As I look at the information now I am not sure that was quite a 10k pace.  It was probably something in between 10k and 5k pace.  After I completed the lap and had the next several miles to think about it I think I could have gone another 2-3 miles at that pace.  I began to feel that old "runner's high" I hadn't felt for a while.  Love running!!

Here's a look at my entire run:

Awe....that's cute.  You're a great Dad! 

I had something opposite happen a couple weeks ago.  I rode my trainer for 30 minutes in the living room while my (almost 4 year old) munchkin was watching Disney.  When I was done, he said "wow, that was short!  You're done already?"

Ha ha ha, and how many times do we have to tell the kids they are making too much noise, that's enough . He called you out Dad! I feel like I'm always telling my daughter "Just a minute, I'm almost done." He'll remember you stopped for him.

trigal38 - 2013-02-21 7:05 AM Since Dirk went through all the trouble to take photos and give me instructions I will try to mess with the cadence monitor some more tomorrow. And Matt I'll check the wheel size too. The monitor has worked, flashes red & green then part way through a ride it starts going from 0 mph-33 mph and now it just does not register anything for speed. Looking ahead at the weather it does not look like I'll be outside anytime very soon . I'm ready to skip straight to summer.

I say just put it on the trainer and ride by effort, or if you want to use data go by HR.  Disconnect from the techie for a bit - maybe that's exactly what you need for a month until you get outside.  Channel your Prefontaine!

Matt, that is what being a dad is about.  They grow up fast, enjoy it while you can!

Dina, that is why I don't use HR monitors, power meters etc.  I've been riding on the trainer too and just watching spinervals and I'm working my butt off, not sure what the power is...all I know is I'm wet, out of breath and my legs are aching when I'm done.

I had a GREAT run today.  I ran to the gym, worked out and ran home.  I was cold though..36  yikes!

I hate you.