Fred D Mentor Group Part III (Page 80)

It's so personal... my little sister trained for her first marathon and hadn't drank on a run until she hit the 18+ mile mark... and that was because I made her do it. I told her she needed to be familiar with drinking and running (trained through winter in Boston for Rock 'n Roll in Phoenix). She did a 4 loop training run for that, and I filled up a few cups and left them in the driveway for her.

If I'm hydrated and it's not too hot, I'm good for ~90 minutes.

Do what works for you, and pay attention to hydrating before and after.

I had 2 sessions of ART and it totally cleared it up. I didnt even know I had piriformis issue, I didnt realize it was called that. I went to the Dr with literally a pain in my a$$ and he released it. It went from pain all day and night to completely released. Now I do specific stretches. For me, it was the bike fit also. 

Because of other 'arrangements' I can't, but TP Premium is a GREAT tool and other members of this group should take a look

I usually can go up to about 60-80 minutes without water if it's in the early morning, evening, or on the treadmill in an air conditioned gym.

But most times I'm running a route where there are water stops every 2-3 miles and I take advantage of those stops.

Man, Fred, sorry to hear that. I really get what it's like to have to take a cut in training.

I agree with others re ART. Also, of course this Asian chick is also jumping up and down and saying, "Try acupuncture!" At this point, you have nothing to lose but pain, right? Also, the while-anecdotal-but-getting-stronger evidence is looking like it does help address/heal underlying structural issues in some cases.

Fred - lots of really great advice from the group as to how to manage your current injury, the trick as we all know is actually getting serious about doing it, and not just when we are injured, but more from a maintenance and preventative standpoint. The only other bit I have to offer is to incorporate a good dynamic warmup into your exercise routine, especially before running. Problem is if you look online for examples you will mostly find relatively high intensity routines that seem more like mini workouts - I actually think a lot of those will cause you to become MORE injured, not less.

Before every run I do just a couple of minutes of light foam or stick rolling (real, gentle rolling, not just spot rolling) to loosen up the facia (recommended by my doc), a minimum of 10 minutes of walking and then a 5-ish minute dynamic routine that has the movements found here: http://www.youtube.com/user/sportfactory. The video production quality is low, but you get the idea: controlled movements, nothing too whacky. Instead of walking you can instead spin easy for about 10 minutes, which is a lot nicer when it is cold out. A few years ago I would have found it very difficult to incorporate this into my runs quite honestly. However since I have transitioned my workouts to be time based instead of distance based for some reason it is much easier for some reason.

So yeah, if I only have 60 minutes to run, a good 20 of that is taken up with the warm up. But I figure that it is better to be able to run pain free every day for 40 minutes than once every 3 days in pain for 60. And I have certainly done my fair share of that.

How did the run go?

Thanksgiving break, so working from home this week. That means I got to miss the morning rush at the pool and got in 3500 yards around 9am. Finished with 8x100 as a little bit of a test; the first three were moderate paced on 1:45, the last 5 were hard on 1:35. While not fast like the fishies in the group, I was surprised and pleased that I got them all in under 1:30. With 10 weeks virtually completely off from swimming I was afraid I would be starting over from scratch.

Ride tomorrow:  the first 1:15 is in base then finish with 45 minutes of a "paper route" bike with hard accelerations.

Run went well.  I love me a sunny warm run (low 60's).

Nice swim Rusty, pretty darn good for 10 weeks off!

Great running weather here today as well, warm enough for a short sleeve t-shirt rather than sleeves and very little wind.

Thanks for all the thoughts on taking water on a run.  1:30 was always my threshold where I started to think about it but the 1:20 runs I've done the last two weeks haven't even gotten me feeling a bit thirsty so I'll just experiment a bit.  

Wicked bike on trainer (week 5? of Jorge's plan) - 20 minute warm up + 5 (4 min 106% + 1 min 80%) + 5 min cool down.

After reading a thread on TT and recalling a discussion we had a couple of months ago about reaching a threshold (how do you know how hard to go)...I think I found it. By the last iteration, I knew I could finish, but I barely climbed off the bike and had to throw the quick run I had planned out the window. Holy cow that hurt. My legs are still quaking. But in a good way.

Xwhatever on ART...that stuff really works.

I think that workout is one of Jorge's finest, most sinister creations.    The subsequent weeks where you try to bump it up a bit are even more fun!

Welcome back Melissa, glad to hear you are back at the training post pneumonia.

We did a fun warmup set in the pool this morning that I've never done before.  It was called "Beat the clock".  It was a set of 50s on 1:01 and we had to keep going until we couldn't finish a 50 by the start time.  So, I started the first on :00 and had to be done by :00, second one started on :01 and had to be done by :00, third started on :02 and had to be done by :00 and so on.  The first 20 were just getting warmed up cruising just under :40 per 50 and then we had to start paying attention and picking up the pace.  I made it to #30 before missing the time (#29 was debatable...)

Agreed.  That one hurts!!

Those 4min sessions were/are the worst!

Decided it was time to get myself stuctured training on the bike again, so I'm going to go back to Jorge's program as well.  Did the first workout last night, but couldn't remember the zones.  3x10min and decided to do them at 85% - ended up doing the last one closer to 95%.  Very strange session because my HR was low.  I'm using an FTP of 250 which I think was close to my high this season and I've lost some fitness so I'm surprised this one went as well as it did.

I'll aim for a couple of more workouts on the trainer this week and hopefully get outdoors on the weekend, then I'll do the 20min suffer test next week. 

I have to say this is the beauty of a computrainer. You just press "go" and it drives you through the suffering. No need to look down at the power meter, no looking at the clock just close your eyes and suffer hoping the interval will end soon.

Every week you just tweak the suffering a little higher. If you did 105 last week, you tell it 108 next. You know you scraped through the last one and you find a way to scrape through the next one.

Intervals is all I have been doing for the last month. 30sec, 90/120sec, 4min and some sufferfests on the weekend. I have been gradually been upping the wattage/reps until I found a "breaking point".  This week I am continuing but on the tri bike in aero position which brings a whole new level of suffer.

For those with power, look at your TSS per workout. about 75-80 per hour for me involves some fear before and soreness after but good to go the next day.

Welcome back, Dr. Sickie! Warm healing {MELON PRESS}

I think I mentioned I went through the bilat pneumonia last year (and trained on it) ... it really does take a chunk outta ya.

Yup, Axenhots, that sounds like a real barrel of monkeys.

Of course, I'm going to have to try it sometime. Probably with 100s.

100s on 1:01?  You crazy!

Sorry to hear that Chris.  I have no experience but you are right, better now than next year.  Hopefully it turns out to be less serious than that!