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Aaron Davidson's Group -- Closed. (Page 7)
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 2010-01-05 8:16 PM in reply to: #2596019 |
Elite  2423  |  Subject: RE: Aaron Davidson's Group -- Full...wbayek - 2010-01-05 4:57 PM billsorg - 2010-01-05 3:43 PM Screwshoe... what a concept! I love that idea. I know that everyone says to throw away old shoes, but this looks like a GREAT application for my old running shoes. Does that make sense to everyone? I rotate mine down. I have a pair that are nearly worn out I leave in my trunk, just in case I 'need' to run. Another pair I wear just doing errands and for regular wear. Screwshoes are a great way to get some extra value out of the purchase. |
| 2010-01-05 8:28 PM in reply to: #2594887 |
Elite 2423 | Subject: RE: Aaron Davidson's Group -- Full... aarondavidson - 2010-01-05 11:06 AM Some Winter running tips: Take it easy. Try to run when the sun is out. It will be slightly warmer, and easier to see ice/snow and for cars to see you/ There is no need to buy special things to clamp onto your shoes, simply take a pair that is close to being worn out and convert them yourself: http://www.skyrunner.com/screwshoe.htm Wear brighter clothes, since sidewalks and the edge of the road may have snow/ice. You may find it easier to run in the road. Continue to run against traffic, but brighter clothes in theory should help drivers see you easier/sooner. Wear extra clothing but not too much. Everyone is different when it comes to warmth and their ability to deal with the cold. Gloves and hats are essential to keeping warm. I also recommend Sunglasses to keep the wind and cold out of your eyes. For the men you could add something like Brooks Wind Briefs under your running shorts. Likewise if it is cold enough wear tights. A tight fitting warm technical top with a tshirt or long sleeve over it works great. Run on trails. I love breaking new trails. Its a hard effort, but rewarding. The woods are quieter, you see more animals, its just nice. Sort of rushed. I may add more later. More tips: If it is cold and very windy, run inside. Air is an insulator, wind removes that insulating layer of warm air around you. Your movement also creates wind chill because it increases air movement past your body. Make sure you still keep your fluid/calorie intake up. You may not sweat as much, but the energy use / sweat is still there. Run on a treadmill. The treadmill allows you to be more specific and more deliberate in your pacing. It is easier to do intervals or tempo run at different HR levels or paces. Shorten your stride if it is icy. You will have more control and be able to better see where you are running. Be deliberate in where you step. It may sound silly, but try to avoid ice. |
| 2010-01-06 10:46 AM in reply to: #2579267 |
Veteran 286  Orange, CA | Subject: RE: Aaron Davidson's Group -- Full... Thanks for the reminder, barelfly. I switched training plans to the 12 week intermediate olympic to start getting ready for the Toyota Desert Olympic distance in early March. We'll see how that does. I'm not religious about it but figure it can't hurt to have something to pay attention to. |
| 2010-01-06 12:47 PM in reply to: #2597718 |
| NH | Subject: RE: Aaron Davidson's Group -- Full... bfoyle - 2010-01-06 11:46 AM Thanks for the reminder, barelfly. I switched training plans to the 12 week intermediate olympic to start getting ready for the Toyota Desert Olympic distance in early March. We'll see how that does. I'm not religious about it but figure it can't hurt to have something to pay attention to. Are you running that race in early March? Your half marathon is a month out too right? Busy winter! |
| 2010-01-06 2:53 PM in reply to: #2555906 |
Expert 694 WA | Subject: RE: Aaron Davidson's Group -- Full... 1/6/10 USAT Magazine, some good articles in here! |
| 2010-01-06 3:04 PM in reply to: #2555906 |
Master 1736 Midcoast Maine | Subject: RE: Aaron Davidson's Group -- Full... bfoyle - I'd be interested in your feedback on the program. I will be looking for an Olympic plan in a couple of months. I have noticed that I don't have much (in the way of racing) until late summer...starting to think I should look for something else earlier in the season. Do you all find it easier to train when you have a race to train for? |
| 2010-01-06 5:07 PM in reply to: #2598532 |
| NH | Subject: RE: Aaron Davidson's Group -- Full... itsallrelative_Maine - 2010-01-06 4:04 PM bfoyle - I'd be interested in your feedback on the program. I will be looking for an Olympic plan in a couple of months. I have noticed that I don't have much (in the way of racing) until late summer...starting to think I should look for something else earlier in the season. Do you all find it easier to train when you have a race to train for? I need a race for a target, even if it's not a real race for me. I put a half marathon on my plate early spring to give me something to target while I'm running this winter. I don't plan to kill it or go all out, but I will PR it! |
| 2010-01-06 5:38 PM in reply to: #2598835 |
Expert 694 WA | Subject: RE: Aaron Davidson's Group -- Full... wbayek - 2010-01-06 3:07 AM I don't plan to kill it or go all out, but I will PR it! LOL!!! Yah right! You're going to go all out, kill it and get a PR! ;-) |
| 2010-01-06 6:28 PM in reply to: #2598883 |
| NH | Subject: RE: Aaron Davidson's Group -- Full... RunRene - 2010-01-06 6:38 PM wbayek - 2010-01-06 3:07 AM I don't plan to kill it or go all out, but I will PR it! LOL!!! Yah right! You're going to go all out, kill it and get a PR! ;-) They're onto me! Not sure I'll kill it - have you seen my running paces? The PR comment was a little joke since it's my first running race. Anyone else have a half marathon as your first ever road race? |
| 2010-01-06 8:37 PM in reply to: #2598532 |
Elite 2423 | Subject: RE: Aaron Davidson's Group -- Full... itsallrelative_Maine - 2010-01-06 4:04 PM bfoyle - I'd be interested in your feedback on the program. I will be looking for an Olympic plan in a couple of months. I have noticed that I don't have much (in the way of racing) until late summer...starting to think I should look for something else earlier in the season. Do you all find it easier to train when you have a race to train for? I do. Then in your mind it is easier to justify training instead of just training to train or as simple fitness. You builds, taper, recovery all make more sense. |
| 2010-01-06 9:32 PM in reply to: #2598532 |
Extreme Veteran 386 Rio Rancho - where you can ride year round! | Subject: RE: Aaron Davidson's Group -- Full... itsallrelative_Maine - 2010-01-06 2:04 PM bfoyle - I'd be interested in your feedback on the program. I will be looking for an Olympic plan in a couple of months. I have noticed that I don't have much (in the way of racing) until late summer...starting to think I should look for something else earlier in the season. Do you all find it easier to train when you have a race to train for? If I have a race, I will train in all three areas. During the last month (Dec. 6 was my last sprint) I didn't swim, but I did continue with 2xbike, 2xrun. So, like Aaron said, it just gives me more reason to swim as it's the hardest to do because I have to go somewhere to swim - now there's purpose. As for the Olympic Plan from BT, I'm modifying the 16 week 3x Balanced plan to fit my needs and schedule for my sprint distance in April, or really using it as a guide to create my own plan. I'd like to prepare for longer distances now on the run and swim and feel if I used a sprint plan, I would drop back from where I am now. But as for the mods I made, I'm going to be doing 3xbike, 3xrun and 2x swim per week using the tread mill and trainer as the additional workout each week. As for the swim, I can do my sprint distance swim now, so the 2x a week will focus on speed one day and endurance the other day, and by May, I hope to have decent base to begin working on the 16 weeks to swim 1 mile plan. I figure this would let me prepare for the oly plan starting in may and really be able to fine tune at that point. Edited by barelfly 2010-01-06 9:45 PM |
| 2010-01-07 2:19 AM in reply to: #2555906 |
Veteran 286 Orange, CA | Subject: RE: Aaron Davidson's Group -- Full... I definitely am more focused if I have a race (even just a running one) coming up, if it's a few months out then it gives me time to focus a bit and try to emphasize the things that need work. Initial feedback; The plan looks good, pretty well balanced as compared to the 10 week intermediate one which seemed to be way heavy on the swim. As usual, I have to move the days around since swim bike works with my work schedule and not swim run. Interesting that the weight work is all lower extremities. I'm not sure I like that I felt that I got lots of leg work running and biking so didn't really need more. Can anyone shed some light on the logic there? I followed it pretty closely tonight and then tried to swim and was cramping alot. I didn't realize I used my legs so much even though I barely kick at all. May have to move that strength work to a non-swimming day. |
| 2010-01-07 8:47 AM in reply to: #2599250 |
Expert 1246 West Grove, PA | Subject: RE: Aaron Davidson's Group -- Full... aarondavidson - 2010-01-06 9:37 PM itsallrelative_Maine - 2010-01-06 4:04 PM bfoyle - I'd be interested in your feedback on the program. I will be looking for an Olympic plan in a couple of months. I have noticed that I don't have much (in the way of racing) until late summer...starting to think I should look for something else earlier in the season. Do you all find it easier to train when you have a race to train for? I do. Then in your mind it is easier to justify training instead of just training to train or as simple fitness. You builds, taper, recovery all make more sense. I also need a "carrot" out there to keep my workouts intense. As a matter of fact, I've been a little laxidasical in my training thus far, so I am also going to put a half Mary on my calendar in April. I planned to focus on my running this winter, so this will provide some added motivation. I also "should" PR it, since it will be only my second half marathon (the first being at the end of my first HIM this past September... and that wasn't pretty!). |
| 2010-01-07 10:53 AM in reply to: #2599582 |
| NH | Subject: RE: Aaron Davidson's Group -- Full... bfoyle - 2010-01-07 3:19 AM Interesting that the weight work is all lower extremities. I'm not sure I like that I felt that I got lots of leg work running and biking so didn't really need more. Can anyone shed some light on the logic there? /QUOTE] I agree with this. I've pretty much confined my weight training to core and some minimal upper body work - mainly for vanity - and even then I'm only doing 1-2 times a week. I've read studies which have shown very little tri improvement from weight training, even in age groupers like us. In any event - my legs cannot handle any weight training while I do Jorge's bike plan and add some running. Maybe others recovery capabilities are a lot better than mine, but my legs are already pretty close to the edge. |
| 2010-01-07 3:17 PM in reply to: #2600290 |
Expert 694 WA | Subject: RE: Aaron Davidson's Group -- Full... wbayek - 2010-01-06 8:53 PM bfoyle - 2010-01-07 3:19 AM Interesting that the weight work is all lower extremities. I'm not sure I like that I felt that I got lots of leg work running and biking so didn't really need more. Can anyone shed some light on the logic there? /QUOTE] I agree with this. I've pretty much confined my weight training to core and some minimal upper body work - mainly for vanity - and even then I'm only doing 1-2 times a week. I've read studies which have shown very little tri improvement from weight training, even in age groupers like us. In any event - my legs cannot handle any weight training while I do Jorge's bike plan and add some running. Maybe others recovery capabilities are a lot better than mine, but my legs are already pretty close to the edge. I second that. I don't work legs either due to bikes and runs. I may have to try it some time though to see how it effects my training. I like to work upper body just to keep that muscle. Endurance work just takes that muscle away it seems. |
| 2010-01-07 3:20 PM in reply to: #2598967 |
Expert 694 WA | Subject: RE: Aaron Davidson's Group -- Full... wbayek - 2010-01-06 4:28 AM RunRene - 2010-01-06 6:38 PM wbayek - 2010-01-06 3:07 AM I don't plan to kill it or go all out, but I will PR it! LOL!!! Yah right! You're going to go all out, kill it and get a PR! ;-) They're onto me! Not sure I'll kill it - have you seen my running paces? The PR comment was a little joke since it's my first running race. Anyone else have a half marathon as your first ever road race? No but if you want to get faster, do some mile repeats or Ysso 800s. I did the Ysso 800's before my marathon and I felt it really helped with the speed. If you do them make sure you do plenty of warm up work before. http://www.runnersworld.com/article/0,7120,s6-238-244-255-624-0,00.html |
| 2010-01-07 9:59 PM in reply to: #2601133 |
| NH | Subject: RE: Aaron Davidson's Group -- Full... RunRene - 2010-01-07 4:20 PM . No but if you want to get faster, do some mile repeats or Ysso 800s. I did the Ysso 800's before my marathon and I felt it really helped with the speed. If you do them make sure you do plenty of warm up work before. http://www.runnersworld.com/article/0,7120,s6-238-244-255-624-0,00.html Interesting. I feel like I could use some type of speed work. I may try this starting in a few weeks. That would get me to 10x800's about 3 weeks before the race. No one answered the question about the half marathon and adjusting it to 10x400's, or would it be 5x800's, or should I just stick to a goal of 10x800's? That amount seems like a lot to me right now. Edited by wbayek 2010-01-07 10:04 PM |
| 2010-01-07 10:02 PM in reply to: #2555906 |
Extreme Veteran 386 Rio Rancho - where you can ride year round! | Subject: RE: Aaron Davidson's Group -- Full... I've been weight training for about 3 years now, more just to stay toned! haha, for me at least! So, when I started training for tris, I incorporated weights into my training. Nothing huge, just light weight/higher reps type of stuff. Last spring, I started leg work (which I absolutely hate doing - have ever since high school!) and after about 1.5 months, I stopped because I had dead legs. I did the basic stuff like squats, lunges, leg ext, calf raises and also did plyometrics once a week. But, it was too much for me and after a week or two off, my legs felt better and I could do all tri workouts well. |
| 2010-01-07 10:06 PM in reply to: #2602004 |
| NH | Subject: RE: Aaron Davidson's Group -- Full... barelfly - 2010-01-07 11:02 PM My wife says I'm a nerd analyzing all this.... And she's right! Welcome to the club! |
| 2010-01-08 10:31 AM in reply to: #2602012 |
Veteran 286 Orange, CA | Subject: RE: Aaron Davidson's Group -- Full... hehe, if it's a club, we should make shirts ;-) Speaking of LTHR testing, I did my first one on my run yesterday and I'm still trying to figure it out. Of course, I didn't get it quite right having to stop after 19 minutes (there was a hill coming up and it was supposed to be on a flat course [cough]rationalization[/cough] ...that and, um someone took all the oxygen out of the air for a brief time here in SoCal). Anyway, I came up with an LT of 160 but then I made the discovery that my budget HRM (polar F4) only has one target zone. Would it be best to just set it for z2 since that's where I should be doing the majority of my work, or should I adjust it for every run? Edited by bfoyle 2010-01-08 10:32 AM |
| 2010-01-08 10:35 AM in reply to: #2601997 |
Veteran 286 Orange, CA | Subject: RE: Aaron Davidson's Group -- Full... No one answered the question about the half marathon and adjusting it to 10x400's, or would it be 5x800's, or should I just stick to a goal of 10x800's? That amount seems like a lot to me right now. when I do speed work (which is rare) I am shooting for 10x400. The closest I've gotten is 8. I have no rationale, however, that's just what I did for speed work back in my youth based on the coaches instructions in cave paintings. |
| 2010-01-08 11:05 AM in reply to: #2602887 |
Master 1736 Midcoast Maine | Subject: RE: Aaron Davidson's Group -- Full... bfoyle - 2010-01-07 11:31 PM Anyway, I came up with an LT of 160 but then I made the discovery that my budget HRM (polar F4) only has one target zone. Would it be best to just set it for z2 since that's where I should be doing the majority of my work, or should I adjust it for every run? Sounds like a good idea to me...I have a spreadsheet taped to the wall next to the trainer with my zones and their associated heart rates so I can glance over just in case i can't remember...there is a great spreadsheet that auto-calculates the zones based on LTHR that I can PM to you if you are interested (I can't find the link right now, and also can't figure how to attach stuff to a thread...) I am much slower than the rest of you folks...but today, I made myself run 3 miles at a 9:15 rate - which is the fastest I have run for that distance...It gives me hope that I can keep getting faster. (My usual pace is between 11 and 12). Ciao! |
| 2010-01-08 12:18 PM in reply to: #2603005 |
Veteran 286 Orange, CA | Subject: RE: Aaron Davidson's Group -- Full... itsallrelative_Maine - 2010-01-08 9:05 AM bfoyle - 2010-01-07 11:31 PM ...I have a spreadsheet taped to the wall next to the trainer with my zones and their associated heart rates so I can glance over just in case i can't remember...there is a great spreadsheet that auto-calculates the zones based on LTHR that I can PM to you if you are interested (I can't find the link right now, and also can't figure how to attach stuff to a thread...) I am much slower than the rest of you folks...but today, I made myself run 3 miles at a 9:15 rate - which is the fastest I have run for that distance...It gives me hope that I can keep getting faster. (My usual pace is between 11 and 12). Ciao! PM would be cool, thanks. I'm just using the one that was attached to Mike Ricci's LTHR thread. congratulations on the faster pace! We all were there once, so don't stress the speed stuff too much. It's my opinion that as long as you have pretty ok form, speed just sort of comes over time all by itself just by putting in the volume which you certainly seem to be doing. Edited by bfoyle 2010-01-08 12:19 PM |
| 2010-01-08 12:29 PM in reply to: #2602887 |
| NH | Subject: RE: Aaron Davidson's Group -- Full... bfoyle - 2010-01-08 11:31 AM hehe, if it's a club, we should make shirts ;-) Here's one I did for myself. I can't figure out to put in an image so hopefully this link works: http://www.designashirt.com/design.asp?design=437848 |
| 2010-01-08 12:37 PM in reply to: #2603005 |
| NH | Subject: RE: Aaron Davidson's Group -- Full... itsallrelative_Maine - 2010-01-08 12:05 PM bfoyle - 2010-01-07 11:31 PM Anyway, I came up with an LT of 160 but then I made the discovery that my budget HRM (polar F4) only has one target zone. Would it be best to just set it for z2 since that's where I should be doing the majority of my work, or should I adjust it for every run? Sounds like a good idea to me...I have a spreadsheet taped to the wall next to the trainer with my zones and their associated heart rates so I can glance over just in case i can't remember...there is a great spreadsheet that auto-calculates the zones based on LTHR that I can PM to you if you are interested (I can't find the link right now, and also can't figure how to attach stuff to a thread...) I am much slower than the rest of you folks...but today, I made myself run 3 miles at a 9:15 rate - which is the fastest I have run for that distance...It gives me hope that I can keep getting faster. (My usual pace is between 11 and 12). Ciao! That's a quick pace. Nice job. Don't worry about anyone else or their times, it's you against you so train optimally for your fitness level. And if you keep training like you have been, I guarantee you will keep getting faster. I plan a pretty strict game plan for my heart rates going into cycling and most running workouts, with the numbers plugged in. For instance, for the Jorge plan, I make a little sheet with duration, Jorge's notation (z level), and then my target heart rates on a line for each interval. It's a little tough for some because the interval is too short to actually register (like the 15 or 30 second ones), but I know the target heart rate and I'm getting better at "feeling" what a heart rate feels like. Running is a little harder because I don't carry the sheet, but I have in my head the paces I want to run for various parts of the run if I'm changing speeds. Are we all insane in here? Edited by wbayek 2010-01-08 12:40 PM |
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