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Ernesto's group (5th season) - Closed (Page 77)
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 2013-02-28 6:30 AM in reply to: #4639922 |
Veteran  487   Nova Scotia, Canada |  Subject: RE: Ernesto's group (5th season) - Closedspie34 - 2013-02-28 12:29 AM BigDaddyD79 - 2013-02-27 5:08 AM Updating for the last few weeks. Been crazy busy with work and trying to rehab the ITBS. Looks like I was able to get it under control and the strength training should hopefully keep it from coming back. I was able to run 7.5k on Sunday and then 5.4k yesterday with almost no pain. Hoping to be back up to my regular milage within the next few weeks.
ITBS I assume it band syndrome. I've had that over the last few years when I extend my running miles. I attempted the foam roller, doing certain stretches etc. What I have found that really works for me is standing on one foot with eyes closed on a bosu ball or just barefoot in the shower (hey I make best use of my time while I let the hot water beat down on me) . That does seem to be the best for myself. I know there are some strength exercises as well to do that I have done that might help but the standing on the one foot eyes closed works very well. Best of luck with becoming pain free. My physio has had me doing these on the half ball and I have found it has really helped. Its also helped my knees feel alot more stable on the bike as well. These along with deadlifts, squats and single leg romanian deadlifts, have my hips and knees feeling great. I guess Im with you on that the stretching and rolling makes it feel a bit better but it doesn't seem to do much to help the pain from coming back. |
| 2013-02-28 7:53 AM in reply to: #4543349 |
Master 3022  | Subject: RE: Ernesto's group (5th season) - Closed Ending the month on a whimper. Have another head cold kicking my butt and legs have been achey from my recent volume. Forced myself to stay in bed figuring an extra rest day might be good in the long run. Mitch - Swim - 6 / Bike - 17 / Run - 23 / Rest -5 / Total 46 / Time - 37:50:19 Edited by dangremond 2013-02-28 7:55 AM |
| 2013-02-28 8:13 AM in reply to: #4543349 |
Master 3022 | Subject: RE: Ernesto's group (5th season) - Closed Ernesto: What's your continuing impression of the Hoka One One's? By the end of March I'll be needing a new pair of shoes and thinking that I may try them out. There is a shop across town where I can try them on. What style did you get? What type of feet do you have - do you have neutral feet, etc.? Mitch |
| 2013-02-28 10:36 AM in reply to: #4543349 |
Expert 1109 Guatemala | Subject: RE: Ernesto's group (5th season) - Closed Congratulations again Mitch and Trevor, great job with the Feb challenge! Today I followed Mark Z's steps for a very early morning 20.5 mile run. I'm now enjoying a triple coffee to try to stay awake at work! Mitch - Swim - 6 / Bike - 17 / Run - 23 / Rest -5 / Total 46 / Time - 37:50:19 |
| 2013-02-28 10:46 AM in reply to: #4640393 |
Master 3022 | Subject: RE: Ernesto's group (5th season) - Closed sirgab - 2013-02-28 11:36 AM Congratulations again Mitch and Trevor, great job with the Feb challenge! Today I followed Mark Z's steps for a very early morning 20.5 mile run. I'm now enjoying a triple coffee to try to stay awake at work! Gabe: Thanks! Its been a good stretch for me. Question - how did you guys who put up the multiple months of large volume handle it all (training, work, life, family). As you referenced above, the triple Americano has become a staple of mine in the morning. Last 13 months of training: Edited by dangremond 2013-02-28 10:49 AM |
| 2013-02-28 12:46 PM in reply to: #4640393 |
Expert 2811 | Subject: RE: Ernesto's group (5th season) - Closed 47:48 on the drainer for lunch. Mitch and Trevor good job on the February challenge. Mitch - Swim - 6 / Bike - 17 / Run - 23 / Rest -5 / Total 46 / Time - 37:50:19 |
| 2013-02-28 1:47 PM in reply to: #4640393 |
Master 1609 Gold Coast Australia. | Subject: RE: Ernesto's group (5th season) - Closed sirgab - 2013-02-28 10:36 AM Congratulations again Mitch and Trevor, great job with the Feb challenge! Today I followed Mark Z's steps for a very early morning 20.5 mile run. I'm now enjoying a triple coffee to try to stay awake at work! And you went to work after 20 miles? I would do that distance only on the weekend. You are a hero Gabe! |
| 2013-02-28 3:34 PM in reply to: #4640750 |
Regular 789 | Subject: RE: Ernesto's group (5th season) - Closed Woke up not feeling like doing my workouts so I am taking a rest day.
Mitch - Swim - 6 / Bike - 17 / Run - 23 / Rest -5 / Total 46 / Time - 37:50:19 |
| 2013-02-28 3:37 PM in reply to: #4640071 |
Regular 789 | Subject: RE: Ernesto's group (5th season) - Closed BigDaddyD79 - 2013-02-28 4:30 AM spie34 - 2013-02-28 12:29 AM BigDaddyD79 - 2013-02-27 5:08 AM Updating for the last few weeks. Been crazy busy with work and trying to rehab the ITBS. Looks like I was able to get it under control and the strength training should hopefully keep it from coming back. I was able to run 7.5k on Sunday and then 5.4k yesterday with almost no pain. Hoping to be back up to my regular milage within the next few weeks.
ITBS I assume it band syndrome. I've had that over the last few years when I extend my running miles. I attempted the foam roller, doing certain stretches etc. What I have found that really works for me is standing on one foot with eyes closed on a bosu ball or just barefoot in the shower (hey I make best use of my time while I let the hot water beat down on me) . That does seem to be the best for myself. I know there are some strength exercises as well to do that I have done that might help but the standing on the one foot eyes closed works very well. Best of luck with becoming pain free. My physio has had me doing these on the half ball and I have found it has really helped. Its also helped my knees feel alot more stable on the bike as well. These along with deadlifts, squats and single leg romanian deadlifts, have my hips and knees feeling great. I guess Im with you on that the stretching and rolling makes it feel a bit better but it doesn't seem to do much to help the pain from coming back.
Yes I forgot the BOSU ball as well. I do exercises on those as well with my eyes closed. Eyes closed makes it harder to balance. I have found them to be way harder to do if you are on the ball side rather than the flat side of the BOSU ball. So once you get pretty good on the flat side flip it over if you haven't done so already. |
| 2013-02-28 4:00 PM in reply to: #4640412 |
Expert 1109 Guatemala | Subject: RE: Ernesto's group (5th season) - Closed dangremond - 2013-02-28 9:46 AM sirgab - 2013-02-28 11:36 AM Congratulations again Mitch and Trevor, great job with the Feb challenge! Today I followed Mark Z's steps for a very early morning 20.5 mile run. I'm now enjoying a triple coffee to try to stay awake at work! Gabe: Thanks! Its been a good stretch for me. Question - how did you guys who put up the multiple months of large volume handle it all (training, work, life, family). As you referenced above, the triple Americano has become a staple of mine in the morning. Last 13 months of training: Mitch, there is no magic formula but for starters, make sure that you are putting all that volume in for a specific goal. In my case I started last year with a high volume and kept it b/c I was training for my first IM in May and the fear of the distance was a great motivator. This year I'm starting with the Marathon so a lot less tri-specific high volume, although I'm already on the plan for the Vineman 70.3 tri. Good communication is key with your family and boss/peers at work (forget about your friends b/c as you now know, most won't get it "we don't see you b/c you are training for what?"). Even the best communication and clear expectations with the above won't prevent you from getting into hot water. Also, like several have shared before, multiple high volume months require you to find the best times to accommodate your multiple daily training events, while minimizing impact on the family. In my case I had to wake up really early every morning and then run to take my daughters to the bus stop. Then I had to choose either lunches or nights for follow-on trainings. Sometimes I had to skip workouts to reestablish the peace at home or at work (this hurts even more when you have to skip your long workouts). Another important thing which most know well by now is to involve your spouse in the planning of your key races for the year. I learned this the hard way and now to be able to have support for my 1/2 IM and full IM this year, along with the Marathon in April, I have to bring my wife and baby on my trip to Europe with me. It's incredible how easy can your perfect plans become imperfect The other thing that is really hard is to try not to fall asleep at work at times or to look fresh for family commitments after a long run or bike ride (yes Mark, like today where I had to take my long run b/c I bike on Saturday and then have a wedding and was afraid I would miss my long run, so I sucked it up today and am paying for it!). Would love to hear how others cope with it along with some good pointers
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| 2013-02-28 4:42 PM in reply to: #4640985 |
Veteran 487 Nova Scotia, Canada | Subject: RE: Ernesto's group (5th season) - Closed spie34 - 2013-02-28 5:37 PM BigDaddyD79 - 2013-02-28 4:30 AM spie34 - 2013-02-28 12:29 AM BigDaddyD79 - 2013-02-27 5:08 AM Updating for the last few weeks. Been crazy busy with work and trying to rehab the ITBS. Looks like I was able to get it under control and the strength training should hopefully keep it from coming back. I was able to run 7.5k on Sunday and then 5.4k yesterday with almost no pain. Hoping to be back up to my regular milage within the next few weeks.
ITBS I assume it band syndrome. I've had that over the last few years when I extend my running miles. I attempted the foam roller, doing certain stretches etc. What I have found that really works for me is standing on one foot with eyes closed on a bosu ball or just barefoot in the shower (hey I make best use of my time while I let the hot water beat down on me) . That does seem to be the best for myself. I know there are some strength exercises as well to do that I have done that might help but the standing on the one foot eyes closed works very well. Best of luck with becoming pain free. My physio has had me doing these on the half ball and I have found it has really helped. Its also helped my knees feel alot more stable on the bike as well. These along with deadlifts, squats and single leg romanian deadlifts, have my hips and knees feeling great. I guess Im with you on that the stretching and rolling makes it feel a bit better but it doesn't seem to do much to help the pain from coming back.
Yes I forgot the BOSU ball as well. I do exercises on those as well with my eyes closed. Eyes closed makes it harder to balance. I have found them to be way harder to do if you are on the ball side rather than the flat side of the BOSU ball. So once you get pretty good on the flat side flip it over if you haven't done so already. The ball side is definitely harder. Haven't gotten to the eyes closed yet, I have a hard enough time keeping still with them open, lol. I'm sure Ill get there. Was able to put in 1.5h on the trainer, and 35 minutes on the treadmill with pretty much zero pain, so hopefully Ive made it through the worst. |
| 2013-02-28 4:46 PM in reply to: #4543349 |
Veteran 487 Nova Scotia, Canada | Subject: RE: Ernesto's group (5th season) - Closed 1.5h on the trainer and 35min on the treadmill. Not the best month for me with the IT band problems, but I think Ive come out the other side stronger. Hopefully in the long run it will help me be faster on the bike and run. Mitch - Swim - 6 / Bike - 17 / Run - 23 / Rest -5 / Total 46 / Time - 37:50:19 |
| 2013-02-28 5:04 PM in reply to: #4543349 |
Extreme Veteran 576 | Subject: RE: Ernesto's group (5th season) - Closed Last one for the Month. 30km 1hr ride. Mitch - Swim - 6 / Bike - 17 / Run - 23 / Rest -5 / Total 46 / Time - 37:50:19 |
| 2013-02-28 5:25 PM in reply to: #4640174 |
Master 2238 Dallas | Subject: RE: Ernesto's group (5th season) - Closed dangremond - 2013-02-28 8:13 AM get them! Bondi B model, you will fall in love!Ernesto: What's your continuing impression of the Hoka One One's? By the end of March I'll be needing a new pair of shoes and thinking that I may try them out. There is a shop across town where I can try them on. What style did you get? What type of feet do you have - do you have neutral feet, etc.? Mitch |
| 2013-02-28 6:23 PM in reply to: #4641017 |
Master 3022 | Subject: RE: Ernesto's group (5th season) - Closed sirgab - 2013-02-28 5:00 PM Gabe - thanks for the thoughts. When did your body really acclimate to the additional volume? Ever? I get the concept of cumulative fatigue, but wonder if it gets easier at some point or if you just get used to the grind. I have a defined goal right now, PR a HM in mid-April. Technically I should just be running but I want to establish a better biking base and begin working on my swimming. Really want to find some tris to do this year and potentially a HIM. Admittedly it's a challenge, but isn't that why we're doing this?dangremond - 2013-02-28 9:46 AM sirgab - 2013-02-28 11:36 AM Congratulations again Mitch and Trevor, great job with the Feb challenge! Today I followed Mark Z's steps for a very early morning 20.5 mile run. I'm now enjoying a triple coffee to try to stay awake at work! Gabe: Thanks! Its been a good stretch for me. Question - how did you guys who put up the multiple months of large volume handle it all (training, work, life, family). As you referenced above, the triple Americano has become a staple of mine in the morning. Last 13 months of training: Mitch, there is no magic formula but for starters, make sure that you are putting all that volume in for a specific goal. In my case I started last year with a high volume and kept it b/c I was training for my first IM in May and the fear of the distance was a great motivator. This year I'm starting with the Marathon so a lot less tri-specific high volume, although I'm already on the plan for the Vineman 70.3 tri. Good communication is key with your family and boss/peers at work (forget about your friends b/c as you now know, most won't get it "we don't see you b/c you are training for what?"). Even the best communication and clear expectations with the above won't prevent you from getting into hot water. Also, like several have shared before, multiple high volume months require you to find the best times to accommodate your multiple daily training events, while minimizing impact on the family. In my case I had to wake up really early every morning and then run to take my daughters to the bus stop. Then I had to choose either lunches or nights for follow-on trainings. Sometimes I had to skip workouts to reestablish the peace at home or at work (this hurts even more when you have to skip your long workouts). Another important thing which most know well by now is to involve your spouse in the planning of your key races for the year. I learned this the hard way and now to be able to have support for my 1/2 IM and full IM this year, along with the Marathon in April, I have to bring my wife and baby on my trip to Europe with me. It's incredible how easy can your perfect plans become imperfect The other thing that is really hard is to try not to fall asleep at work at times or to look fresh for family commitments after a long run or bike ride (yes Mark, like today where I had to take my long run b/c I bike on Saturday and then have a wedding and was afraid I would miss my long run, so I sucked it up today and am paying for it!). Would love to hear how others cope with it along with some good pointers
|
| 2013-02-28 6:23 PM in reply to: #4641115 |
Master 3022 | Subject: RE: Ernesto's group (5th season) - Closed ernestov - 2013-02-28 6:25 PM Do you pronate at all?dangremond - 2013-02-28 8:13 AM get them! Bondi B model, you will fall in love!Ernesto: What's your continuing impression of the Hoka One One's? By the end of March I'll be needing a new pair of shoes and thinking that I may try them out. There is a shop across town where I can try them on. What style did you get? What type of feet do you have - do you have neutral feet, etc.? Mitch |
| 2013-02-28 8:22 PM in reply to: #4641162 |
Expert 1480 Somewhere in the Swamps of Philly | Subject: RE: Ernesto's group (5th season) - Closed
Mitch: I figured I'd weigh in on this issue (the family balance) since it cost me a kitchen remodel last year. As Gabe said, having your family's support is critical and makes the journey so much better. But, it is your responsibility to communicate to them the purpose and goals of your training. No one is going to understand abstract ideas like I need to increase my training load by x% or I need to maintain FTP of zzz for the workout. Getting the family invested in training and goals is a way for them to feel invested - especially with the kids. Having your kids watch you achieve and fail are both invaluable. As much as I tell the family they don't need to be at the finish line, there is nothing better than seeing them there. But, at the same time, you need to make it fun for them and we've enjoyed destination races and making it into a family event. Equally important is knowing when to shut it down. You can't go full speed all year around. Get into a routine so your actions are more predictable. In my case, I generally build during the winter and peak triathlon training in June, rest up in July and start marathon training in the late summer and throughout the fall and then shut it down during the holidays. My daughter yelled at me a couple of weeks ago about starting to build volume during the winter - literally she asked when was I going to get serious this winter. 2014 will be my IM year so that will all change, but I've promised them a trip to IMAZ as the consolation prize for all that training. And for work, I work 10-12 hr days and have an hour commute each way so I get very little sleep and quality time with the family during the week. I will fall asleep at my desk and at times function like a zombie. But, that's the price to pay.
As for body adaptation to volume, I am 3 years into what I consider higher volume training and it is only now that I feel my body has undergone true adaptation. I credit much of it to MAF training and have seen real benefits despite a prolonged period of injury. Edited by JoePetto 2013-02-28 8:27 PM |
| 2013-02-28 8:46 PM in reply to: #4641101 |
Expert 1480 Somewhere in the Swamps of Philly | Subject: RE: Ernesto's group (5th season) - Closed 30' Bike + 30' swim to close out the month Mitch - Swim - 6 / Bike - 17 / Run - 23 / Rest -5 / Total 46 / Time - 37:50:19 |
| 2013-02-28 8:53 PM in reply to: #4641163 |
Master 2238 Dallas | Subject: RE: Ernesto's group (5th season) - Closed dangremond - 2013-02-28 6:23 PM big timeernestov - 2013-02-28 6:25 PM Do you pronate at all?dangremond - 2013-02-28 8:13 AM get them! Bondi B model, you will fall in love!Ernesto: What's your continuing impression of the Hoka One One's? By the end of March I'll be needing a new pair of shoes and thinking that I may try them out. There is a shop across town where I can try them on. What style did you get? What type of feet do you have - do you have neutral feet, etc.? Mitch |
| 2013-03-01 12:18 AM in reply to: #4543349 |
Extreme Veteran 576 | Subject: RE: Ernesto's group (5th season) - Closed Just thought i will share this with the gang!! Must those that have done full IM would have been down this path.! 2 1/2 weeks ago I made an appointment to see a sports nutritionist. I have been training lots and not losing any weight. So far have lost close to 3kg. I also have a lot more energy when work out. She has not made full meal plans but has given ideas on when to eat and how much because I told her i have a family and don't want to have to have different meals every night. Also the correct type of foods. As I move towards my HIM she will give me ideas on Carb loading and also what to eat and drink on my bike. Has anyone else done it? For me it was about not eating enough. I would be happy to see another 3 Kg fall off but not sure. Edited by Matthews 2013-03-01 6:18 AM |
| 2013-03-01 4:21 AM in reply to: #4641312 |
Master 3022 | Subject: RE: Ernesto's group (5th season) - Closed ernestov - 2013-02-28 9:53 PM Thanks, guess I need to drive across town!dangremond - 2013-02-28 6:23 PM big timeernestov - 2013-02-28 6:25 PM Do you pronate at all?dangremond - 2013-02-28 8:13 AM get them! Bondi B model, you will fall in love!Ernesto: What's your continuing impression of the Hoka One One's? By the end of March I'll be needing a new pair of shoes and thinking that I may try them out. There is a shop across town where I can try them on. What style did you get? What type of feet do you have - do you have neutral feet, etc.? Mitch |
| 2013-03-01 7:11 AM in reply to: #4641501 |
Expert 2811 | Subject: RE: Ernesto's group (5th season) - Closed Matthews - 2013-03-01 12:18 AM Just thought i will share this with the gang!! Must those that have done full IM would have been down this path.! 2 1/2 weeks ago I made an appointment to see a sports nutritionist. I have been training lots and not losing any weight. So far have lost close to 3kg. I also have a lot more energy when work out. She has not made full meal plans but has given ideas on when to eat and how much because I told her i have a family and don't want to have to have different meals every night. Also the correct type of foods. As I move towards my HIM she will give me ideas on Carb loading and also what to eat and drink on my bike. Has anyone else done it? For me it was about not eating enough. I would be happy to see another 3 Kg fall off but not sure. I've met with a nutritionist, but not specifically sports related, more regarding my wife's health issues. I have read several books on the subject. There is a really good book about nutrition for marathon runner I read. It is at home, I will find it and post the name and author later. What I have found is nutrition is like everything else, you need balance and good choices. Those are the corner stones of the "Don't eat like a pig" diet. If you want to lose weight, you have to be thoughtful about what you put in and when. Food deprivation is a huge mistake, especially before and after a workout, and breakfast. If you don't eat at those critical times, you body will go into a starvation mode and you will not burn fat. Your body will try to protect itself from a lack of fuel. You must eat even if it is something small before a workout or in the morning. After you workout, you need protein for muscle growth, and to replace nutrients you used. Chocolate milk is the best recovery drink. It has the proteins and fats your body needs for muscle growth and it replaces the sugars you lost. You have to eat during any workout that goes longer than an hour. Your muscles carry enough glycogin for about an hour. If you don't replace those sugars, you will bonk. That is why most of the gels read to take one every 45 minutes during exercise. If your workout is less than an hour, you really don't need anything during the workout. Your body should be able to handle that. I think our parents were not off base with the meat, vegetable, potato or rice meals growing up. it was natural, easily processed and carried the nutrients, proteins, and carbs our body needs for fuel. If you change your eating habits for weight loss and exercise, and the change does not incorporate foods that are accessible, fit within your lifestyle, and eaten by the rest of you family, you won't stick with it and then you get into the extreme weight swings, guilty feelings, lack of energy, and frustration with your weight and diet. I see it with my staff, friends and family all the time. For general sports nutrition and weight loss both, processed foods and salty snack foods are always a bad choice (I didn't say never eat them, just be careful). You body does not digest them as well as foods in their naturally occuring form.
Edited by JBacarella 2013-03-01 7:14 AM |
| 2013-03-01 7:59 AM in reply to: #4543349 |
Master 3022 | Subject: RE: Ernesto's group (5th season) - Closed What's the group's feeling on a March Challenge. I'm indifferent. Think it might be time to mix things up in some way or just get into more training questions, challenges and feedback. Thoughts? |
| 2013-03-01 8:45 AM in reply to: #4543349 |
Expert 1255 Philadelphia, Pennsylvania | Subject: RE: Ernesto's group (5th season) - Closed Ernesto and I talked about this yesterday. I like the challenge (even though I'll be resting a lot this month), but I don't like how it takes over all of the posts. It would be great to have a spreadsheet post that stays at the top of the forum. That way we can ask more questions and get answers on the forum without having to go through 25 challenge update posts. Am I making sense? It looks like BT has already thought of this. They have a challenge forum. You can actually upload a spreadsheet that everyone can update. Anyone computer geeks want to take this on? That's my two cents. Jackie
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| 2013-03-01 9:12 AM in reply to: #4641799 |
Master 3022 | Subject: RE: Ernesto's group (5th season) - Closed jackiep - 2013-03-01 9:45 AM Ernesto and I talked about this yesterday. I like the challenge (even though I'll be resting a lot this month), but I don't like how it takes over all of the posts. It would be great to have a spreadsheet post that stays at the top of the forum. That way we can ask more questions and get answers on the forum without having to go through 25 challenge update posts. Am I making sense? It looks like BT has already thought of this. They have a challenge forum. You can actually upload a spreadsheet that everyone can update. Anyone computer geeks want to take this on? That's my two cents. Jackie
Jackie: First, how's your recovery coming along? Second, let me play around with it this weekend. Looks like they are using a BT account on Google to upload the spreadsheet and then people log on through a web link to the spreadsheet. I have a spreadhseet already set up that will total for month and then year. Has everyone's names in it from the January Challenge. I will update it for February this weekend. What I'll do is try to upload it to the BT google acct and see if I post the link here if the team can access it. If that works then folks just have to bookmark the link and log on to google to update their monthly totals. If we post in the Challenge forum we will end up with people outside of Team E...I'm not against playing nice with others but like to keep the challenge among friends if possible? One drawback is that for many of us we won't be able to access at work due to firewalls - but I guess that means I'll be a bit more productive while at the office -Mitch Edited by dangremond 2013-03-01 9:12 AM |
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