Cav's Group - Closed (Page 9)

My HM plan takes me to 12 miles the week prior to the race.

I brought the Jelly Belly beans with me on that last run, but I think I waited too long to eat some of them (The last 2 miles). I do eat after I run and drink glass of water. I'm beginning to think what I am experiencing is a "high" from the run - the lethargy just lasts most of the day afterwards.

Thank you for the reply! Stretching wasn't something I was doing alot of last year while I was weight training and as a result of that, overtraining and a naturally shorter left leg muscle, I developed bursitis. UGH! A month off from training taught me that the "no pain no gain" mentality is a no-go. Long story short - I stretch pre and post run.

The high glycemic products you mentioned concerns me because I have a problem with my sugar levels already. I'll look around and do some research though to see what I can learn.

Short run of 4 miles planned today!

Tammy, why do you stretch before running? I never do it and never recommend it to my friends. I can never be sure that I warmed up enough before any exercise, so I do the stretching after running, at which point I am warm enough

I also stretch before and after any form of exercise.  I use the the before to get my muscles slowly started and to help prevent injury.  Afterward I stretch since my muscles are warm and the loosest.  I use this for helping rebuild my muscles, because after and exercise part of eating the protein is because your muscles are rebuilding.  By stretching it will be rebuild the muscles longer and fend of soreness the next day.

Re: stretching
Make sure you are not stretching a cold muscle.  Some gentle warm-up is essential.  Stretching cold can tear and damage muscle.  For running, a short walk warm-up followed by stretch is good. 

Before pre workout stretching, I usually hop in place and swing my arms for a while and do some push-ups to get the muscles warm then stretch.  I also stretch for a while afterwords as well.

Been 'off' for a few days in Disney...it was very nice...We did average 5 miles walking a day for 4 days...most of it I was pushing our daughter in the stroller and quite a bit of it with her in the stroller and our son on a stand on the back (about 90 pounds between the two)...probably 3 miles without pushing, 7 miles pushing just her and 10 pushing both kids!  So, do I add it in to the workout blog?  Eating right was so easy!  Lots of salad, fruit, veggies, water and some grilled chicken!  And only 2 drinks (many coffees, though...but that's the norm for me!!)

Hi Tammy,

When I was up and running (literally, before my injury sidelined me!), I would always eat a banana after running anything over 1/2 hour.  There was an article in Runners World, and also similar articles in a triathlon magazine, which trialed the various energy/recovery drinks.  A banana milkshake made with skimmed/semi-skim milk was proven to be the best for recovery out of all of them,even the highly priced branded drinks.  As someone else mentioned, protein IS important for your muscles to repair/recover, but you also need to refuel them with carbs to keep them going for the rest of the day.  Hope it works for you! 

(PS,I'm not sure if bananas are hi or low gi, can't remember, but any recovery supplements should ideally be taken within 20 mins, 1/2 hour max, to ensure you get the full benefits). 

Regards. 

Yep, they think it was a brown recluse. I was on antibiotics and water. I felt very wimpy, a big guy beaten up by a tiny spider.

Feeling good now, getting back into my two on, one off routine (two days training followed by one day off). My goal is to move to a three on, one off routine once my body (especially my back and shoulders) says "OK, I can handle it."

     The ortho specialist advised me that unless I want to be in his office every 3 months getting a shot in my hip due to the bursitis I MUST stretch before and after exercise. Honestly, I was with you until this happened. I stretched afterwards but apparently not enough.

     The muscle that travels between my left hip and left knee is shorter than it should be and when I train it gets larger thereby becoming, in essence, shorter. It's VERY painful! When I saw the specialist in November there was so much tension between my muscle and my hip bone that there was a bruise caused by the constant rubbing. The worst part is that there is NOTHING for OTC medication that kills the pain! I take 1600 mg motrin in the morning on training days to dull the pain enough so I can exercise at all.

Thanks everyone for the feedback!

I try to keep fresh banana's in the house for pre or post workout recovery. I'd read an article as well about the potassium in them assisting in recovery and helping prevent muscle cramps.

Have decided to try to find a swim coach since my first Tri is right around the corner and after looking at some tri-specific training information I realized I have zero technique.

I'm glad the spider bite is healing! The Brown Recluse is no joke but at least you caught it in time!!

Thanks again!

Thanks everyone for the stretching before workout feedback.

This week is my "test & rest" week. I will make TT's for running, biking, swimming and do some easy effort workouts with a weekly total of 5,5 hours. Next week I will start Base 2 period.

As a matter of fact I did my swimming TT yesterday. I swam 1500 m at a time of 31:40. And it frustrated me very much. I have been really training for swimming for 3 months now with my times still being about the same (if not worse). I am thinking of asking for help from the life-guards at the pool. I hope they will be able to comment on my style. I do not like swimming at the pool and seeing no progress makes me want to drop the swim portion completely.

If you can have someone video you from outside the pool, and post it here, I bet people here would have lots of useful feedback. My hunch is you would immediately see what you need to work on.

I got taped in a swim class I took last year it was really helpful.

Eric, I tried it 1,5 months ago but my gym is opposed to cameras. We did it after talking to 3 people and getting their permission. It certainly helped and I think I have changed my style after watching it. So a new recording is required but right now I do not feel energetic enough to talk and convince a bunch of people to tape myself.

As soon as I do it I will post it here. I should get a ton of advice with a video like that. Thanks for the suggestion.

By the way I looked up "brown recluse spider" from wikipedia yesterday. Not a cute creature

I did the triathlon of shopping today...I got a fitted for me pair if running sneakers (Asics Cumulus 10
-I think they're cumulus 10), new goggles (my first real-non Target bought) pair and also brought my bike to the bike shop to get a new rear break/shift lever...also we bought an eliptical trainer...it took 2.5 hours for me to put together- does that count as a work out? 

Hopefully I'll have some work outs to add soon!  I've been doing stretches and push-ups, but not much else the past week...

Erik- Sounds like a great shopping  trip!!!  New shoes are so exciting.  And an elliptical for home.  That would be cool.  All we have is a bike trainer and a Bowflex at home.  Guess that's why we shell out $$$ to the gym every month. 

This week I ended up 42 minutes short of my plan.  That happens from time to time.  Reality steps in and screws up training.  This week is exam week and last week was a nightmare getting exams written and dealing with kids who are on the edge of failing my class.  Exam week is really easier, so I'm sure I'll be fine for my minutes.  No way to go back and pick up the lost time; just continue on with the plan. 

Next week's plan-
Monday-(am) 50 swim (gotta start swimming longer)
Tuesday- (am) 20 run/40 weights-- (pm) 35 bike (intervals)
Wednesday- (am) 20 run/40 swim
Thursday- (am) 15 run/60 yoga
Friday- (am) 60 bike (maybe a bit longer since I don't have classes)
Saturday- 60 bike/40 run (either at the gym or at home)
Sunday- rest?  (if I stick to the plan, I'll have a day off)

My swimming test left me frustrated for the rest of the week, and family affairs also hurdled my training so my training time was down from what it should be. So Pattie, you are not alone

This week I am starting my Base 2 period. I will do my first "muscular endurance" and "force" workouts for all 3 sports, plus endurance and speed works at a total of 8,5 hours. Let's see how it will go.

I talked with one of the life-guards at the pool yesterday. I told her that I was a triathlete, preparing for the summer season. My goal is to decrease my 1500 m time from around 30 minutes to 25 minutes. And she asked what a triathlon is And she is taking her degree at swimming currently, a physical education major.

Anyway, I swam a moderate tempo 50 meters and she commented on my stroke. She said I am not reaching far enough with my left hand and I do not recover my left hand with a high elbow. She also said I might kick more, I told her that it is my conscious choice to kick less because at a race I will need my legs for biking and running. She told me if I make myself comfortable kicking more, my legs would still be fresh after my swimming. I think, I will not try kicking more but to other advice, I will pay heed.

I just wanted to share the experience.

Just had an email from the organisers saying my 5K on the 7th of Feb has been rescheduled till the 15 of July !!!! GRRRR Just knocked another 2.5 mins off my 5K time, frustrating.
 Thinking of booking another sprint tri instead mid July.

On the positive side, you knocked 2.5 minutes off your 5 K!!! Congrats!!  I know it's not as thrilling, but you could run your own 5k that day as a race to see how you do.  Maybe those on here that can run 5k could do a race pace that day as well and they could post there times.  I might be able to do 5k by then and if I can, will do it!  It'll be our Cav Group 5k day!  I did 2.6 miles last night and that really pushed me to my limit.  I could do 5k on the eliptical!

That's why I'm here...I did 2.6 miles last night with some sciatic pain.  I felt real good after the 1/2 mile point and just kept going.  The sciatic pain was never as bad as it was! 

Tonight, I ran 1 mile and had to stop.  Not because of the sciatic, but had left knee pain (outside of left knee area).  Frustrating, but know to take it easy for now.  No running 2 nights in a row, try not to go for too much extra distance (On the 2.6 night my original plan was 1.5).  Time for ice!

From February to July !!! Wow, some organization skills

But anyway, you did knock off 2.5 mins, and you can continue training and find another race to shoot for. Sprint tri idea is just fine. The races are there just for a fun day or two anyway. Races come and go, but we keep training for fitness, fun, journey to inner self, whatever our reasons.

I love the idea of the mentor group virtual 5k!  Let's pick a date and run it.  Might be the motivation I need to get outside again. 

Great idea, count me in.

I'd be up for a mentor group 5k (as long as it's not on the 7th Feb)