swbkrun with us!!! - Closed (Page 76)

fattyfatfat - 2011-01-23 5:00 PM

how are you able to capture what each of the following takes away from that time?  in time and watts.

1. Make sure I get the fastest tires available
2. Latex tubes
3. Chainring cover (making it out of plastic probably
4. Figuring out how to get rid of all round spacers, either by finding aero ones, or by getting bars that lift the pads and extensions up, the risers are more aero than the spacers.
5. Just picked up a Specialized virtue aero bottle, fits in the triangle right above the BB perfectly on the PX makes it a nice faring like the P4

SSMinnow - 2011-01-23 5:00 PM

Ahhhhh,  the man's in Mexico.....

tdl1972 - 2011-01-23 11:32 AM HERE WE GO!!!
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sdalessio - 2011-01-23 5:24 PM

latex socks.

sdalessio - 2011-01-23 5:24 PM

Please let me take a moment to BARF!!!! I'm not a Jets fan but go JETS!!!!

Congrats Erica - very exciting!

On my own news front - I had a great run today.  Maybe my plan over the winter is actually paying off. I ran my fastest long run pace ever by a good 30-45 seconds.  My HR was higher than my usual runs but I feel like I need to challenge myself right now.  I've gotten to the point where I can chug along all day at a slow pace and be ok.  I feel like I proved that at Disney.

So this does bring me to a question for the group? Which comes first the chicken or the egg - Runs based on HR zones or runs based on pace?  Do I keep doing long runs at Z1/2 pace and eventually get faster by chipping away at the seconds or possibly not get faster at all.  Or do I push the pace and my HR teaching myself to run faster then expect my HR to drop at the faster pace once I get fitter.   I understand the philosphy of the long, slow training and teaching the body to work more efficiently during endurance distances but I feel like I need to teach myself and practice a faster pace if I want to get faster over the longer distances.  

I think for now I am going to practice pace first and see how my HR improves.

sdalessio - 2011-01-23 4:24 PM

Please let me take a moment to BARF!!!! I'm not a Jets fan but go JETS!!!!

Congrats Erica - very exciting!

On my own news front - I had a great run today.  Maybe my plan over the winter is actually paying off. I ran my fastest long run pace ever by a good 30-45 seconds.  My HR was higher than my usual runs but I feel like I need to challenge myself right now.  I've gotten to the point where I can chug along all day at a slow pace and be ok.  I feel like I proved that at Disney.

So this does bring me to a question for the group? Which comes first the chicken or the egg - Runs based on HR zones or runs based on pace?  Do I keep doing long runs at Z1/2 pace and eventually get faster by chipping away at the seconds or possibly not get faster at all.  Or do I push the pace and my HR teaching myself to run faster then expect my HR to drop at the faster pace once I get fitter.   I understand the philosphy of the long, slow training and teaching the body to work more efficiently during endurance distances but I feel like I need to teach myself and practice a faster pace if I want to get faster over the longer distances.  

I think for now I am going to practice pace first and see how my HR improves.

Techdiver - 2011-01-23 5:39 PM Nice work on the long run Samatha

Well with pretty much a week off, work, and sore foot I made the most of this weekend. Weights in the morning before work. Then a spin in the afternoon when I got home. Worked this morning from home, then Spin then a couple hours off and an Easy 5km run in -2 degree F weather (but it was SUNNY) to see how the foot would hold up. Its still hurting a bit but I would say the pain didn't increase on the run by more then about 5% I could just feel it a tiny bit more on the run... So the foot is back to about 85-90%

Came home after the run and sat in the hot tub for about 15 mins a bit of Advil and Icing the foot all as precautions.

Thanks to a few that suggested and pushed me to consider some things. I am going to get up before work and do weights and see if I can get out for a 20-25 min run on my lunch hour if possible. Just happy the foot is coming around and the extra stretching seems to be helping.


I guess GREEN BAY is going to the super bowl.

IS it too late to cheer for San Fran...LOL

Techdiver - 2011-01-23 8:49 PM Hey Suzy. Last Sat I did a 8 or 9 km run can't remember. It was really Snowy out here. I opted to put my old Motion control shoes on I started running with last year. They have about 200 miles on them, I think this was my first mistake. My second was focusing on stretching only LARGE muscle groups.

Anyways, on sunday my foot started to hurt the middle of my foot to be exact. I woke up it was ok about an hour later it hurt to walk on. Monday same thing so I sat around more at work on Monday and tuesday. Started doing more stretching and massaging, icing of my foot. Simlar though Felt great in the morning but sore as the day went on. By wed the pain/aching was reduced 50% Friday by 80% and I was on my feet for 11-12 hours at work on Thursday friday. I am not sure what really happened. My guess is I strained it. By yesterday and today I would say it was 90% or better. More of a Feel it is not perfect rather then it hurts. After the run today I could feel it just a bit more but not really pain or anything. A tiny light throb maybe... Just know it isn't perfect as in should not feel anything.

Open to input or ideas for sure.

*EDIT* I don't feel I require motion control shoes now. I was using the Brooks BEAST I now use the Asics 2160 I lot less shoe for me and it feels so much better.  I understand why I was put in the beast when I was 265 lbs. And all the icing etc is more precaution right now as I sit here then feeling I really need it.

Techdiver - 2011-01-23 9:06 PM Sorry on the bottom.  Guess I should provide a tiny bit more detail hey.

dcon - 2011-01-23 6:22 PM

Give this a read.  It may help you sort out what is wrong.  Massaging the bottom of your foot (or rolling the muscles with a ball - tennis ball, rubber baseball, etc.) may do the trick.  It has worked for me in the past.   There are quite a few muscles anchoring on the bottom of the foot.   


http://www.athletestreatingathletes.com/self-muscle-massage-series/self-muscle-massage-pt-9-the-foot/ 

FYI: Leigh's also got great explanations for all of the muscles groups.   

sdalessio - 2011-01-23 4:24 PM
So this does bring me to a question for the group? Which comes first the chicken or the egg - Runs based on HR zones or runs based on pace?  Do I keep doing long runs at Z1/2 pace and eventually get faster by chipping away at the seconds or possibly not get faster at all.  Or do I push the pace and my HR teaching myself to run faster then expect my HR to drop at the faster pace once I get fitter.   I understand the philosphy of the long, slow training and teaching the body to work more efficiently during endurance distances but I feel like I need to teach myself and practice a faster pace if I want to get faster over the longer distances.  

I think for now I am going to practice pace first and see how my HR improves.

badgerintx - 2011-01-23 8:01 PM  However, if you are going to use Pace....make sure you are using the right pace.  Have you tested to figure out your Paces? 

fattyfatfat - 2011-01-23 7:07 PM

how do you determine "the right pace"?  

what test should be done to determine this? 

badgerintx - 2011-01-23 8:09 PM

Are you stiring the pot?  Or asking?

fattyfatfat - 2011-01-23 7:07 PM

how do you determine "the right pace"?  

what test should be done to determine this? 

kkcbelle - 2011-01-23 8:46 PM Fell behind again -- have some catching up to do, but have a funny kid/tri story to share.

Took the fam out for sushi last night, still trying to find things we love that the kids will eat too. So, I was telling my son he could eat terryaki, or miso soup, or hey!! You could get a bento box!!

"A bento box?" my daughter exclaimed. "Oh mommy, I want a bento box! Please?? Please can I have my very own bento box??"

??

"Sweetheart, do you know what a bento box is," I asked, wondering why she was just delighted with the idea of getting compartmentalized food. 

"Yes!! It's one of those things that zips up, that you put on the front of your bike," she says excitedly. "You know, you can put your keys and phone in it, maybe a few snacks? Oh mommy do I really get one??"

She was so bummed when I told her that no, the sushi place was not giving her a bento box for her bike. (Might have to get her one for her birthday in April, though -- she is still talking about it!) 

 

kkcbelle - 2011-01-23 5:46 PM Fell behind again -- have some catching up to do, but have a funny kid/tri story to share.

Took the fam out for sushi last night, still trying to find things we love that the kids will eat too. So, I was telling my son he could eat terryaki, or miso soup, or hey!! You could get a bento box!!

"A bento box?" my daughter exclaimed. "Oh mommy, I want a bento box! Please?? Please can I have my very own bento box??"

??

"Sweetheart, do you know what a bento box is," I asked, wondering why she was just delighted with the idea of getting compartmentalized food. 

"Yes!! It's one of those things that zips up, that you put on the front of your bike," she says excitedly. "You know, you can put your keys and phone in it, maybe a few snacks? Oh mommy do I really get one??"

She was so bummed when I told her that no, the sushi place was not giving her a bento box for her bike. (Might have to get her one for her birthday in April, though -- she is still talking about it!) 

 

dalessit - 2011-01-23 5:45 PM LOL, I figured I would type what we are talking about.

Basically since your goal is to qualify, you run whatever pace you need to get that time.

IMO doing that is different than trying to run for a PR.  Basically run that pace for as long as you can, if you can't hold it for 26.2 miles the race doesn't matter.  Actually easier way to race, takes the guess work out of it.

fattyfatfat - 2011-01-23 7:07 PM

how do you determine "the right pace"?  

what test should be done to determine this?