kaburns1214 Mentor Group 2013 (Year 3!) - CLOSED (Page 89)

Dyslexia, 57, 75 it's all the same.

3 x 30 minute best sustainable effort bike test done.  Faded quite a bit on the last interval but I expected that.  I'm glad it's behind me and I can look forward to this weekend

**edited to add that I'm going to do Yoga Among the Dolphins at the Mirage while I'm staying there.  Yoga class next to the underground dolphin habitat.  Sweet!

So...This week was going well with my workouts until the ole winter storm blew through. Yesterday the pool was delayed opening, so that means no pool for me becuase I have no time in the evening to go. However, I also had a short ZR run to do and thought I would do later in the afternoon. Well some idiot decided to rob the bank(armed and dangerous of course) in the front of our subdivision and run back towards were we live. Needless to say the run didn't happen. Oh well we had some snow cream instead

OLP's done this morning. 50 min Z1 run later today. Just me and the little tike tonight. Wife is going out with girls. Kids are going to a weekend church function.

Scott! Good luck! I hope everything goes smoothly for you all.

What shoes are you using?  Did you change recently?

So Ms. Quinn Campbell McMichael was born yesterday at 1:45 PM.  8lbs on the nose and 19.75 inches.  No training for me yesterday.  Going to bump some stuff around today since I get to sleep at home (ended up in the hospital last night) and tomorrow. 

Awww!!!  Congratulations!  She is a cutie.

This is to Jen and Chris.  Thank you both so much for your advice on the swimming!  I put in some swim time this morning armed with new knowledge.

Jen - your simple tip of breathing in the water made a huge difference.  For some dumb reason, I thought I had to inhale and exhale with my mouth outside the water.  I have to practice more, but it sure made a difference.

Chris - thank you for suggesting Youtube.  I always forget to go there for videos.  I did lots of looking and found a few really good videos that demonstrated, above and below the water, correct freestyle swimming arm positions, kicking, breathing, and body rotation.

I also purchased a big Triathlon for Beginners magazine from the UK that has all kinds of drills laid out with pictures.  So this morning, I did one arm drills where I held a kickboard with one hand, held a block between my thighs just to keep my feet from engaging, and swam with one arm down the length of the pool while concentrating on proper arm position, body rotation, and exhaling in the water, inhaling out of the water in that little "pool" area, keeping one goggle in the water, and trying to keep my body in alignment.  I alternated arms each length of the pool and did this drill for about 45 minutes.  I was much more relaxed and didn't struggle for breath unless I forgot to exhale and held my breathe.  Tomorrow, I plan to go back to the pool and practice kicking.  Whoo hooo!

Scott, again Congratulations. Very nice.

Matt, hang in there. I am sure you will get it figured out.

Norma - Try Skratch for your electrolyte mix. They are an all natural company  that makes great tasting stuff. Kelly and Scott are really knowledgeable about nutrition...and gave me really good advice for my 1/2 mary...I used cliff shot blocks and drank perform during the race and felt great. On long rides/runs I use either cliff shot blocks or honey stinger chews (all natural) and dirnk Perform. Also, Gu Roctane.

I have an 110 run followed by a day of snowboarding and then tabata intervals tonight. I have been solo this week and am exhausted by taking care of all the animals, my work schedule and training. Am not happy that clocks turned ahead an hour.

I can now bilateral breathe consistently for a 2500 yd workout. I am happy about that.

What were you using before.  Your symptoms sound like you are adjusting to a difference in heel to toe drop on the shoe.  Simply defined, heel-toe drop (or simply “drop&rdquo is the difference in outsole+midsole+insole height (known as stack height) between the heel and forefoot of the shoe. In other words, it compares the amount of “stuff” between your foot and the ground in the heel and forefoot. Yet another way to look at it is that in a 4mm drop shoe, the heel would sit 4mm above the level of the forefoot.  

Changes in the drop can cause soreness as it requires the body to use new muscles.  When I went from Kinvaras (a 4 mm drop to Virrats a 0 mm drop) I had calf soreness for the first 40-50 miles.  Its just an adjustment thing. 

I would also be curious to see the tread wear pattern on a pair of running shoes you've worn for a while. 

Generally speaking you loose about 24 oz - 36 oz of fluid and 500-600 mg of sodium per hour while racing.

If the race is short, fluid is more important than calories (actually fluid is always more important than calories but calories become more important as the race get longer).  For a sprint distance a bottle of sports drink with a good electrolyte profile (e.g. Not Hammer) on the bike and what ever you grab from the course on the run is fine.

For an Olympic distance, you're looking at 1-2 bottle of sports drink on the bike,a gel as you go out on the run and then drinking sports drink on the run.  Sports drink is superior to water for a few reasons, most importantly it contains sugars, electrolytes and fluids all in one package, which makes it easy to use and second your body absorbs sports drink better than water, especially when your body is under stress and diverting blood flow away from the GI system to the leg muscles because of the osmality of the sports drink.

For longer than Olympic distances its generally at LEAST a bottle of sports drink per hour on the bike plus gels / bars and then on the run I'm an advocate of drinking sports drink at every aid station and having a shot blok or 2 honey stinger chews every other mile to supply a nice even source of CHO. 

Generally speaking you loose about 24 oz - 36 oz of fluid and 500-600 mg of sodium per hour while racing.

If the race is short, fluid is more important than calories (actually fluid is always more important than calories but calories become more important as the race get longer).  For a sprint distance a bottle of sports drink with a good electrolyte profile (e.g. Not Hammer) on the bike and what ever you grab from the course on the run is fine.

For an Olympic distance, you're looking at 1-2 bottle of sports drink on the bike,a gel as you go out on the run and then drinking sports drink on the run.  Sports drink is superior to water for a few reasons, most importantly it contains sugars, electrolytes and fluids all in one package, which makes it easy to use and second your body absorbs sports drink better than water, especially when your body is under stress and diverting blood flow away from the GI system to the leg muscles because of the osmality of the sports drink.

For longer than Olympic distances its generally at LEAST a bottle of sports drink per hour on the bike plus gels / bars and then on the run I'm an advocate of drinking sports drink at every aid station and having a shot blok or 2 honey stinger chews every other mile to supply a nice even source of CHO. 

I would really encourage you to look into Masters Swimming Programs, here's the website to find one in Texas -- http://www.usms.org/placswim/?utm_campaign=top_nav&utm_medium=l... is super technical and its tough to get technique down by yourself.  Having a swim coach watch you swim and make form and drill recommendations can be a huge benefit. 

7.2 mile run this AM followed by 4 hours of hard boarding in heavy snow followed by 1 hour bike with tabata intervals.

I am tired. Quads are jelly. Gotta do OLP's in less than 12 hours.

So my 8K was today, and I ended up running it in 37:41. That's certainly no great shakes for real runners, but as small, personal victories go, I was pretty pleased. I followed the group's advice and pushed pretty hard the entire time, and that seemed to work out well. I had just enough left in the tank to raise my pace a tiny bit during the last mile, but no more than that, so I guess that's where you want to be.

I warmed up thoroughly before the race, so I didn't have problems with either my hips or my calves during the event, though both were sore afterwards. We'll see if I can get out of bed tomorrow morning. I did have some minor indigestion issues, so I'll have to look back at the discussion of pre-event meals we had a week or so ago.In all, a good day. I just hope the aches and pains I've been having don't show up tomorrow.

You did two things simultaneously -- switched shoes and upped miles.  The Asics GT-2170 are a super cushioned guidance control shoes for pronators (pronators roll their feet to the inside when they run, supronators --also known as under pronators-- roll to the outside). What the GT-2170s do is create a cast that forces the foot to roll to the outside to correct "pronation."  Its sounds like you are a supronator -- so you were wearing a shoe that was changing your stride probably for the worse.  The thing is your body (in particular your moveable parts -- ankles, knees, and hips) adapted to that shoe.  The GT-2170 also has a MASSIVE cushioned heel with a very large heel to toe rise.

The Brooks Defyance is a neutral shoe, which from what you have described, is the type shoe you should be in.  Problem is you ran in the "wrong" shoe for so long that your body is now having to adjust to a neutral shoe.  Calf pain, knee pain and hip pain are all common in the adjustment process. 

As an aside, I feel that people should run in the lightest, most neutral shoe they can.  Shoes that purport to "fix" something often just create new problems.  There is nothing wrong with any given stride, you just need to work with what you have.