SWBKRUN- Miles and Miles ahead!!!! CLOSED (Page 83)

Got in the 2.6 towards the Tracy's Disney marathon.  Glad I committed to do it..that is the only reason I went out in the cold. 

Looking forward to the warmer weather this coming week.  I do miss running outside. 

Janet you are awesome! 
First going out in that weather, then "catching"up to the race .
Way to go!!

Great job Doug!  I distinctly remember my 15 miler and afterwards thought to myself...WTH am I doing!  But I found that was my turning point and it did get easier...keep up the great work!!!

I did my weight training today (Triceps, Traps and SHoulders) followed by a run that was close to the 2.6 miles. I dont have anything to measure it but it is pretty close to that. It was in 10 degree weather in the snow but I got it done.

I got my 2.6 mile run in Tracey's honor done today after a 1:15 CT ride. Feeling like I'm back in the swing of things after a VERY lazy December.

Janet- Great job on the race!

Doug- Congrats on the run!

Anyone have any good recommendations on books to read for training? I also need to pick up a HR monitor and trainer. I need something I can use on my pc that also doesnt cost a ton of money.

SportTracks hands down is my favorite. I disliked the Garmin Training Center (too..boring), but someone recommended SportTracks, so I started using it since I got my Garmin 305 - I love it...I love it even more when the Garmin Training Center shut down on me and cleared all my data!!(WTH? Luckily, it was only a couple of data information, but still!!!).

Best of all - it's FREE!! SportTracks.com.  You can track your runs, your swims, your splits, your bike rides, your equipments, see your HR chart, etc etc etc. ;-)

Books - I can't comment on that as I could never find one that fits..so I just do my training on the fly...not that it's a good thing though!

Ran my first 5 miles today without Ripley, but ran the last 2.6 with the pooch in honor of Tracy! 

Tonight I had a great swim...and the thing is...i was kind of half-hearted about even going to the pool after doing all of this yardwork.  So glad I did...I had 4 ez 100's at 1:58!  I hope I can keep that up. 

Great Job Doug!!!

hmm, no thoughts on books really.  There seems to be tons and tons of online resources.  What are you looking to read up on?

If you are looking to read up on training plans and such I would recommend starting off with some of the BT free plans or upgrading to bronze/silver and checking out some of those plans.  I think the free ones for the most part just say run xx or swim xx.  The upgraded plans give you more detailed workouts. 

HR monitor on the low end would be something like a timex ironman, something you can use in the pool and on the run, good for keeping track of laps and such.  On the high end I would check out the Garmin 305, HR, GPS, etc.  It's amazing what a great tool those are, it really changes your workout.  I think you can pick them up for around 150 these days, they hook up to your pc for downloading workouts.  Really an invaluable tool.

Trainer - Low end I would pick up one of the performance trainers.  Sam and I have had one for a few years and they are bombproof.  Nothing too fancy but it puts resistance on the back tire which is really all you need.  High end there are tons of options, quite a few of us have computrainers, which can be found used for as low as 300 bucks if you shop around up to 1600 for a new one.  John and Jeff have some fancy trainers also they could give you more info on.

Happy Monday everyone!

Janet - Great job on the 5K!  With everything that happend that morning, it could have been easy for you to just skip it...way to stick to the plan and get a time that you were happy with!

Steve - Hope things take a turn in the positive direction for you this week.  Good for you getting that 11 miler in even with all you have going on!

Doug - Congrats on the new milestone!  In another few weeks when you hit 20 miles, that 15 miles will seem like a piece of cake


I had a pretty good weekend.  Did some skiing on Sunday...was cold but fun.  My 3 year old was having a blast and really seems to be picking it up fast.  Got a short trainer ride in Saturday night after the kids were in bed.  Wrestling tourney on Sunday where my 7 year old took 1st place...he was quite pleased!  I may have had the last leg of Tracy's no-Disney marathon...got on the treadmill at 8:30 last night.  Did 2.6 for Tracy and another 3.15 for me!!

Have a great week.
George

I think that was me? Or was it Norman Stadler?

Good morning everyone.  First off....THANK YOU ALL SO MUCH FOR YOUR 2.6 MILE RUNS AND 26 MILE BIKE RIDES!!  I am so touched.  I was actually able to turn mine into a 3.3 mile run, just to see if I could still pull off a 5K (not having run at all since November).  Considering I had 7 things "wrong" with me and we've fixed 2 of them, I had a relatively pain free run.  But it felt so good just to be running at all!!!!

Janet - way to go on that run!  Sometimes those are the best ones. You are so mentally distracted by the events surrounding the run that you forget how much your body is working.  Way to get er done!

Doug - those muscles on the inside of your thighs are collectively called your adductor muscles.  This is the memory aide I gave my anatomy students,   muscles that pull your legs towards the center of your body are "ADDING" to the frame = adductors,   conversely the muscles on the outside of your thighs and hips that work to pull your legs away, (like abducting someone), are you abductor muscles.  Way to go on that distance.

Training books:   I like Joe Friel's books, Triathlon Training Bible and Cyclist Training Bible.  I've heard great things about Going Long as well.

Bike fits:  here is my very non-technical two cents.   After riding for a while with clip on aerobars on my road bike I took them off and now ride in the drops.  I feel like the weight is distributed more evenly and I have better flexion in my hips as well as better control over the bike.  Also it removed the stress on the traps that someone referred to earlier.   I was advised (by a professional cyclist and bike fitter that works with Lance, Levi, Horner) that be sure whom ever is doing the fitting for aero understands the difference between a tri aero fit and a cyclist TT fit.   For a cyclist the idea is to be as aero as posible and comfort be damned.  However for triathletes they will be in the position for potentially long hours and still need to run.  This translated into moving the seat back on my TT bike so it engaged my glutes and hamstrings more and leaves my quads better rested for the run.  Tony touched on this point earlier and I don't know if it is true for everyone but it has worked for me.  Now I feel my body weight resting on my skeleton and not the muscles. You should be able to feel that right away (meaning it doesn't require a 2 hour test ride) and it should be very comfortable.  Keep moving things around until you find that.

And since we are talking about kid's tri's I have to brag.  My oldest did her first race last year and I was so proud of her.  This conversation gives me the opportunity to post her photos again.  I need to take some tips from her running form, it is much better than mine. 













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For realz??!!! Do you have any good shop-around tips? I haven't even bothered looking because it's so far out of my budget. I am still riding a road bike (would love to go tri but honestly can't justify the cost), and I'm using my used Cyclops II Trainer (scored for $75 on Craigslist). Both get the job done, i.e. I have so much room to improve on the bike that the time and energy spent tuning my engine is where I need to be. Better toys won't make me that much faster. But if I can have cool toys w/o breaking the bank, I'm all ears...

Depends where you are, Kyla, that is pretty low, I got mine used (8002 model) for $850 on CL and had to purchase a newer usb cable for about $50 including shipping, but I think that was a pretty good deal for SF.  Stan got his for $650 in NYC!  The $300 models might be the 8001 or even the Nintendo model (Andy got one of those)  They all do the same thing once you upgrade all of the 3D software.

Happily, I just sold my KK road machine for $180 on CL, so, with my odd rationalizations, I only spent about 700 for the new CT.  And I have SO much room to improve on the bike.  It is now up and running, but I am about to go outdoors for my 35 mile ride before the rains hit tomorrow as soon as I get off of this dang puter.  

The deals are out there if you are patient, I think Doug can send you an email if he gets a hit on his CL alerts for used CT's. 

btw, Doug, it doesn't really get easier, it just starts hurting later and later in the run.  That was my experience anyways.  And then by the time race day comes, you will be tapered and rested and ready and if it doesn't hurt for the last 4-6 miles of the marathon then you won't be doing justice to all of your hard work in training.  Yes, I have sipped the kool aid, and I am a believer.

Cool pic's Tracy.  I need to get my sons pictures from his run/trike/run up.  It's pretty funny, he has my race number belt wrapped around him 2x.  He might also be wearing one of my watches.

When he did a 26.2 yard run during Shamrock a couple of years ago, I gave him my polar to wear, and all the parents were laughing their butts off because he spent the whole time trying to get it started, so was looking at the watch the whole time.

What is the brand name of some of the trainers? I can tell ya right now that my wife would murder me if I spent 1500 dollars on one. It would be awesome to have but even 300 is a lot for me.

Warning - training question here (lol) ...

How should this run be categorized (it's a combination of z2 - z5) and hills.  How often should I do this? (I'm running it 2x - 3x a week, it's close by and fun..)

It's a 5 mile distance, with three good uphill sections at mile 3, 3.5, and 4.  Mostly downhill from mile 4 - 5.

I usually do the first stretch in zone 2 with a little zone 3 as I hit the first hill.  I reach LTHR on that first hill, & usually don't go over that HR.  After HR comes back down, it will climb back to LTHR on the next two hills. 

The last mile is mainly downhill and I speed it up and generally stay in z4 and even into z5, and end with some fast sprints in the last half mile.  I typically finish in 48 mins or so...


For me, 5 miles is a short medium length run (long run would be 9-10 mi).

Should I not run this more then once a week b/c hills / sprint work?