Asphalt Junkies Winter Edition - CLOSED (Page 8)

The short answer is yes......to both questions.  Both types of workouts can be beneficial for a variety of reasons.  

One long workout can provide a little more fatigue that can help your body learn to work through the stress of longer efforts.  It can help build the endurance engine, so to speak.  When doing one long workout it may be important to dial one of the workouts back in intensity, mostly for the second workout.   This type of workout has become somewhat common for me currently, as I continue my recovery from knee surgery.  It is common right now so I can have a stronger focus on my riding and still get my runs done, but running 2-3 miles isn't much of a run after i've had weekly averages of 25-30 MPW for the last few years.

Two long workouts are equally important to complete because it allows the intensity to be a little higher without as high a risk for injury (when running with intensity mainly).  These workouts still have an endurance aspect to them while working on building base because you are still driving some fatigue into your body.  As you (and I) get closer to IM this will become more important to complete these type of workouts to keep from blowing up for a week.

That's the short version.  I have to get off to work and see if I can keep from shivering to death, but we are experiencing a warming trend today.  After all, it's only -2 with a -17 wind chill..................Welcome back from sunny Florida Jayne!!  

Thanks for the explanation on workouts, DIRK.   I'll keep with my long one through tax season and start adding some doubles later.   Stay warm today!

Welcome back, JAYNE!   I'm impressed with your work ethic while in sunny, warm Florida.  I'm one of the rare ones who actually likes my treadmill so for hill work I just ramp up the incline.   Enjoy getting back to the reality of winter here in Indiana.   At least the sun's been shining.

You might want to upload your Garmin workouts to the training log here, CHRIS.  It's easy to do and it gives everyone an opportunity to check in, see how you're doing and help guide you more.  

Checking ini

January has been hectic and awesome. Managing a gym and seeing all those people with New Year's Resolutions is awesome. I know that a very small percent will stick with their resolution and I will keep inspiring them everyday that they come in.

I have not been able to stick to my marathon training plan as I had hoped and the flu is the biggest reason why. The flu hit me hard on New Year's Eve and I started running about 10 days later.... The last several runs have felt great, except for my last long run.... I developed a blister at mile 9 and had to stop at mile 13. I know I have done the best I can under the circumstances and am now trying to rest, rest, rest.

I would like some input on what you guys eat before long races. I've had some wonderful long runs, and I have noticed that I ate several hearty meals the day before. the days I did long runs and carb loaded the night before were disastrous runs where I was starving around mile 12-15. I know I need to pay close attention to my nutrition the next 4 days so I am prepared and don't get famished 2/3 of the way through the run.

Good morning all. It is raining here! Woohoo! Finally after almost a whole month with no precipitation. Not unheard of in June, July, or August here, but for January I think this one is our driest on record. I just spent my break standing outside and enjoying it. Now I just want to take a nice long run and get drenched in it.

JoAnne - I'm feeling better although the cough is still there and threatening. I've been drugging myself with Nyquil to sleep through the night (6+) hours the last 3 nights and that has helped keep me from coughing at night. I do feel like I'm finally starting to recover. The rain cleaning all the junk out of the air should help too.

Chris - Both my wife and I taught ourselves to swim freestyle using a Total Immersion book and a video. There are also several youtube videos from total immersion out there. Most of my pool swims my speed is about 2 minutes per 100 yards. Race pace averages between 1:45 to 1:50 per 100 yards. I'm certainly not a speedster compared to many, but those speeds have put me about mid pack of most of the sprint tri swims I have been in. I know that with more focus I could probably make some speed gains, but I'm pretty comfortable where I'm at for now.

You're in!  Welcome!

Get your bio up as soon you can and we'll be up and running.

And with tmoons I'll close the group.

Braggart!!

The treadmill would be the easiest way to get some hill work in if you don't mind running on them.  (I hate them!!)  For something with that kind of elevation changes the treadmill or stair climbers may be your best option.  Knowing where you're living there's not much there, or anywhere close I am aware of, that you coud use for training for hills.

If the dreadmill becomes to monotonous for you, try to run on over passes or railroad elevations and do repeats.  If the few places you can run are pretty short you could add some intensity to the repeats to build a little more leg power.  You should also do more repeats the shorter the distance.

Other more odd ways to train for hills that will work but cause strange looks from anyone around you:  Use some type of harness to attach a heavier weight to you and drag it behind you for a quarter to half mile at a time.  Release the harness run another half mile and return to drag the weight another round.  Repeat as necessary.

Obviously nutrition is a key element for these large workouts.    During my marathon training I would eat a larger meal with a few more complex carbs the day before.  Nothing major but I did maintain an effort to make sure I had a few extra calories to provide something to feed my muscles for the following day's long run.  A key is to make sure you're eating the right kinds of carbs to fuel your body.  As much as I wish it were the case, candy bars and ice cream aren't the right way to go here.

Glycogen is the best type of fuel for you.  It's the body's most easily used form of fuel.  You can never really get to 100% of the storage of glycogen because you're always using it.  

Some forms of building these stores are in the form of bagels, pasta, rice and, my personal favorite, quinoa.  Quinoa can be added to salads or cooked in place of rice.  One of the great things about quinoa is that it is also a fair source of protein.

Race carb loading is a different thing than training loads.  Race loading should take place for 2-3 days prior to a key long course race. Let us know if you have more questions about carb loading, I am passing out at the computer and my mind is beginning to shut down a bit.

As for the food, I would be no help I believe the best nutrition plan starts with a bacon cheeseburger pizza!  Man that thing is awesome,  

Originally posted by Jo63 Wow you guys sound like you are putting in some great riding with the tour!!! Iam supposed to get my USB stick today but tonight is my late night at work so I won't be trying it out until tomorrow. Dirk how's the biking going with the new FTP? Jeff I have been meaning to ask you about your nutrition? You mentioned macro/ micro nutrients, are you juicing?

Let us know how the ANT+ works or if there are any problems.  It's not hard to set up at all, so you should be up and running in no time.

My new FTP?  IT HURTS!!!  That's how it goes!  Actually it feels good to have a little higher, more accurate number for my current fitness.  I don't like the workouts anymore than I like having a knife thrust into my back, severing my spinal cord, but I love the work..........Did I just say that?  Seriously, I know it's going to provide a big boost as I get ready for Ironman and on race day it should help me even more.

And finally, is Jeff juicing?  Of course he is!  Have you noticed how fast he is?  No one is as fast as him without a needle.  Oh wait!  Did you mean like apple juice and orange juice?  Nevermind then, my bad. 

Originally posted by Jo63 I ran inside at the track yesterday and did 5 miles in 50 min success!!! usually Iam a 11:30-12 min miler Not sure if it was all the people that were there today as motivation or what but Iam feelin good about it! Oh and I actually swam too

Congrats!  it sounds like a great run AND swim.

I am hoping to get some swimming in this week.  Last week the pool was closed because of the weather and again this week it was closed on Monday (weather), closed last night (schedule) and tonight I'll have to go late 7:15 because of the schedule.

TERRENCE - A hearty welcome to the Junkies!  You made my day by popping in here because now I won't be the oldest resident.     Congratulations on your 140.6 finish!  Looking forward to reading your bio and learning about your journey. 

Good to hear from you JENN!   Glad to know you've recovered from the flu and that you're impacting and encouraging folks at your gym.   I can't help you out with nutrition as I'm still learning what works and what doesn't for me.   I don't see your marathon posted in your race log  - which one are you doing?  And if you've told us before, then please forgive me for forgetting. 

CHRIS - sounds like the flu has hit your area, too.  I'm sorry you're not feeling well and pray you can get the rest you need to take full advantage of having a TI coach on Saturday.     It's cool that you have a connection with WILL through an Africa missions trip.

I didn't know you taught yourself to swim through TI, VERO!  And your wife too - that's inspirational!   I'm happy to know your coughing has subsided but don't stay on that Nyquil stuff too long.

Hope everyone has a happy and healthier Thursday! 

Well, we both did know how to swim, but neither of us had ever swam freestyle. I spent much of my summer time as a kid underwater with a swim mask on out at the local lakes. With strings of 100+ degree days in summer the lakes are a refreshing way to stay cool.

After using Nyquil the last 4 nights I think I'm going to try sleeping without it tonight. My throat feels much better now. I don't know that I'm back to 100% yet but the 4 solid nights worth of sleep have made a huge difference. I should easily be up for this Saturday's Frosty Fun run/race.

Next week will be "test week" at the Kung Fu school. Tuesday night will be the physical fitness test. I have 90 minutes to see how many of each excercise I can complete. The targets are: 90 pushups, 90 crunches, 90 super burbies, 90 V-ups, 90 chair push ups, 90 jumping jacks, and 10 pull ups. Last test week I was only shooting for 40 of each and I hit that mark with plenty of time to spare, but I was sore for days afterward.

Happy training everyone!