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Kati's MOMMA training group - Closed (Page 9)
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 2010-01-25 11:36 AM in reply to: #2632834 |
Expert  749   |  Subject: RE: Kati's MOMMA training group - ClosedDonto - 2010-01-25 8:45 AM Anyone here using a Glucosamine supplement? I was skeptical but was a Sam's club 3 weeks ago and bought a liquid form that has 2000mg Gluc, 1200mg Chondroiton, 500mg MSM and 50mg Collagen. My thinkings so far. My feet/heels/achilles feel much better, especially my problem right foot. So are my knees (not big problems, just aches after long runs), hips and spinal neck (C5-7)/Lumbar L1-3 areas where I have reoccurring issues from a ski accident. I figure that I'll stay on this until I finish this bottle and see what happens afterward. My husband is a PT and I take pride in saying 3 years older than me : ) He takes his Glucosamine (Sam's Club verison as well) daily and swears by it. Luckily I haven't had to go there yet, but that's a big yet. Too many questions to answer - here's my short list: I used to use Hammer Nutrition products. They are gluten free and sat well in my tummy. Then they started to not sit so well in my tummy and my sponsor asked me to try First Endurance products, which are also gluten free. I have my first order on the way and will let you guys know what I think. I can't do gatorade, powerade or any of those products. Major stomach problems I try to get my workouts done in the am. If I wait till the evening they just don't get done. I'm not an evening person. I'm not quite sure I'm a morning person either though : ) If I miss a workout I generally let it go. If I try to make it up it will usually conflict with another workout scheduled in the week. If I can I will swap off days, otherwise I am still in the process of teaching myself to just let it go. O-k, now I must do a lunch time trainer ride b/c I was too busy with kids and husbands this morning to get it done! |
| 2010-01-25 11:57 AM in reply to: #2633302 |
Pro 6582   Melbourne FL Gold member | Subject: RE: Kati's MOMMA training group - Closed Baowolf - 2010-01-25 12:16 PM Ok too quiet out there... Discuss. 1. What products do you use for nutrition during the race/long workouts 1-3 hours, gels, mostly Cranksport e-gels as they are 150 cal or Hammers gels. Other brands seem to bother me. If riding 3-4hr I'll also bring a powerbar or two to chew on. For my HIM training and race I used Perpetum but haven't since then. 2. How long of a workout do you do before taking in any calories For 1.5 hours of longer. But depends how much I ate beforehand. For AM workouts (ugh) breakfast is usually light, say a banana & coffee so I'll it a gel before I leave if it longer than an hour. 3. What is your fluid intake for 60F vs. 80F vs. 100F for long workouts Per hour, typically 8-12oz, 14-20oz, 20-24oz respectively. I stick to mostly water too. 4. How often do you do each event per week Depends on the time of the season. For tri training I try for 3x per weeks. Run training 4x, may be 5 in a peak week. 5. What time of day do you do your workouts Mostly do runs in the evening to minimize sun heat loading. Biking anytime of the day. Swimming also anytime. 6. What do you do if you misss a workout during the week May do a brick, if its a long WO I'll sub it info an easy WO, but otherwise I don't worry about it. I have yet hit 80-100% of a training plan due to life circumstances. 7. Do you run with your dog No he's now too old. But my previous dog I had when I was single we would do 3-4 mile runs together.8. What do you were on race day Trisuit for tri's and runs. Even for most training. In desperate need to get 2 new ones. 9. What is your first memory? 8) ~ 3 years old. I remember driving in a snowstorm and my father turning on the high beams and was awed by all the snow coming at us. I remember saying "do it again" over and over! |
| 2010-01-25 1:36 PM in reply to: #2633408 |
Pro 6582 Melbourne FL Gold member | Subject: RE: Kati's MOMMA training group - Closed From a main forum thread. http://www.thesufferfest.com/ I just bought a video on this site to make my drainer sessions a bit more, engaging! 'Downward Spiral' is what I got and watching it now. The spiral interval session starts with a 2:00 hard/2:00 recovery, then down 15 sec on each for the next and so one until the last one is 15 sec in duration, looks like some "fun"! |
| 2010-01-25 6:56 PM in reply to: #2633678 |
Expert 749 | Subject: RE: Kati's MOMMA training group - Closed Donto - 2010-01-25 1:36 PM From a main forum thread. http://www.thesufferfest.com/ I just bought a video on this site to make my drainer sessions a bit more, engaging! 'Downward Spiral' is what I got and watching it now. The spiral interval session starts with a 2:00 hard/2:00 recovery, then down 15 sec on each for the next and so one until the last one is 15 sec in duration, looks like some "fun"! Great link - thanks! I am always looking for ways to pass the trainer time. Fingers crossed - it looks like I might actually get to ride OUTSIDE on Thursday!! |
| 2010-01-25 8:33 PM in reply to: #2591018 |
Elite 5316 Alturas, California | Subject: RE: Kati's MOMMA training group - Closed In case anyone needs this and doesn't want to go fish for it. Setting LT hr levels. Bike test protocol for inside testing: The warm-up is 15 minutes of cycling, moving through the different gears, always keeping the cadence above 90 RPMS. Do a few short sprints to get your heart rate up and ready for the test! You should start out in a gear that you can maintain 90 RPMS in. Make sure you remember what gear you started in. The 30 minute TT begins. At 10 minutes into the test, hit the 'Lap' button on your heart rate monitor, to get the average heart rate over the final 20 minutes of the test. The average for the final 20 minutes is your Lactate Threshold or LT. You should finish knowing you gave it everything you had. 15 minutes easy cool down. Example: Johnny has an average of 156 heart rate for his 30 minute bike TT. If I calculate Johnny's zones using his LT and the Training Bible zones, this is what I come up with: Zone 1 - 102-125 Zone 2 - 136-139 Zone 3 - 140-145 Zone 4 - 146- 155 Zone 5a - 156-159 Zone 5b - 160-164 Zone 5c - 165-170 -------------------------------------------------------------------------------- Determining Run Training Zones In running we want to know our heart rate training zones as well. To make this as easy as possible, we will use a standard 30 minute TT. From this TT we will be able to determine the correct training zones. This is best if done on a flat uninterrupted path or trail. Run test protocol: After a 15 minute warm-up of easy running, finish with a few quick 20 seconds bursts to get your heart rate in the correct training zone. The 30 minute TT begins. At 10 minutes into the test, hit the 'Lap' button on your heart rate monitor, to get the average heart rate over the final 20 minutes of the test. The average for the final 20 minutes is your Lactate Threshold or LT. You should finish knowing you gave it everything you had. 15 minutes easy cool down. Example: Johnny has an average of 156 heart rate for his 30 minute run TT. If I calculate Johnny's zones using his LT and the Training Bible zones, this is what I come up with: Zone 1 - 102-125 Zone 2 - 136-139 Zone 3 - 140-145 Zone 4 - 146- 155 Zone 5a - 156-159 Zone 5b - 160-164 Zone 5c - 165-170 IF you want to compare my method of choice to other methods you can read this: http://www.d3multisport.com/articles/heartrate.html IF you want to get educated on what the zones mean: http://www.d3multisport.com/articles/beinginthezone.html |
| 2010-01-25 9:20 PM in reply to: #2633302 |
Master 1281 Long Beach, CA | Subject: RE: Kati's MOMMA training group - Closed Baowolf - 2010-01-25 9:16 AM Ok too quiet out there... 1. What products do you use for nutrition during the race/long workouts? 2. How long of a workout do you do before taking in any calories? 3. What is your fluid intake for 60F vs. 80F vs. 100F for long workouts? 4. How often do you do each event per week? 5. What time of day do you do your workouts? 6. What do you do if you misss a workout during the week? 7. Do you run with your dog? 8. What do you were on race day? 9. What is your first memory? 8). Discuss. 1. I use regular old gatorade. For races I also add Gu gels...but there are only a few flavors I can stomach. 2. Usually if it is under an hour, I'll just have water. If it is over an hour, or I know I'll be sweating more than usual, or it's first thing in the morning, then I go to the gatorade. 3. Don't really have a set amount. I have a smaller bottle that I run with. When I swim, I have a 24 ounce bottle on the deck. On the bike I use one or two 24 ounce bottles. 4. Ideally...2 swims, 2 bikes, and 3 runs (my weakness). Honestly...any combo thereof! I need to work on consistency! 5. My swims are with my master's team at 6 am. Otherwise on work days, it is during the 3-4 o'clock hour...after work, but before i have to get the kids. On the weekends...it's whenever I feel like it! 6. I try to double up and make it up the next day, but often flake on it. 7. Don't have a dog and my cats would be a flight risk!  8. Tri suit and sports bra underneath everything. Add wetsuit, cap and goggles for swim. Add bike jersey, shoes, socks, helmet, gloves, and sunglasses for bike. Add running shorts, shirt, race belt, running shoes, and cap for run. As you can see...I don't stress the transition times. I like to be comfortable! 9. My dad's wedding when I was about 2. |
| 2010-01-26 10:23 AM in reply to: #2591018 |
Elite 5316 Alturas, California | Subject: RE: Kati's MOMMA training group - Closed Ok I will answer these as well. 1. What products do you use for nutrition during the race/long workouts? 2. How long of a workout do you do before taking in any calories? 3. What is your fluid intake for 60F vs. 80F vs. 100F for long workouts? 4. How often do you do each event per week? 5. What time of day do you do your workouts? 6. What do you do if you misss a workout during the week? 7. Do you run with your dog? 8. What do you were on race day? 9. What is your first memory? 8). 1. Bike=Infinit, Run=triberry GU, bike 300-350 cal per hour, run 200-250 cal per hour. 2. 90 minutes + = add calories. 3. 12, 16, 28 (ish) 4. S x3, Bx3, Rx4 will most likely be my standard workout week. I may have to bike x4 this year as I suck on the bike. 5. All. In the summer though I try to get my long workouts in the heat of the day to acclimate. 6. General rule, punt on missed workouts = rest day. 7. My dog runs and hides under my wife's chair when I put on my running shoes, but he will run with her. 8. Tri suit for all tri and run races, body glide, sunscreen, really need to remember chapstick one of these years. 9. Moving from Boston to Oshkosh Wisconsin with my family when I was 3 ish years old. |
| 2010-01-26 5:24 PM in reply to: #2591018 |
Elite 5316 Alturas, California | Subject: RE: Kati's MOMMA training group - Closed I was looking at the next race I might do, a 10 miler, and MOP is a 6:00 minute mile pace.. That is just wrong. The fastest guys are around 4:53 or better. This is like a race with 200-250 people in a city of like 80,000. There is some serious speed up in this neck of the woods. |
| 2010-01-26 6:37 PM in reply to: #2636075 |
Expert 749 | Subject: RE: Kati's MOMMA training group - Closed Baowolf - 2010-01-26 5:24 PM I was looking at the next race I might do, a 10 miler, and MOP is a 6:00 minute mile pace.. That is just wrong. The fastest guys are around 4:53 or better. This is like a race with 200-250 people in a city of like 80,000. There is some serious speed up in this neck of the woods. Where do these dang fast people come from?! They get on my nerves! |
| 2010-01-26 7:47 PM in reply to: #2636176 |
Member 55 Fort Worth | Subject: RE: Kati's MOMMA training group - Closed I have my first Bike/Run Brick workout coming up on Thursday. Any advice? |
| 2010-01-26 11:22 PM in reply to: #2636282 |
Elite 5316 Alturas, California | Subject: RE: Kati's MOMMA training group - Closed Practice your transition by having your running stuff ready and go from bike to run as fast as you can, don't dwadle or you will miss out on the very fun dead leg sensation of your butt being asleep and your shoes being made of concrete 8). Enjoy. I don't know where they come from. I need to find out what bottled water they are using... ya that will do the trick to drop another 2-3 minutes off my run pace and make me competative with this crowd....sheesh. Edited by Baowolf 2010-01-26 11:24 PM |
| 2010-01-27 7:24 AM in reply to: #2636282 |
Pro 6582 Melbourne FL Gold member | Subject: RE: Kati's MOMMA training group - Closed FWSquatch - 2010-01-26 8:47 PM I have my first Bike/Run Brick workout coming up on Thursday. Any advice? Keep it short, take it easy, enjoy the suffering! Seriously, I attached a pdf that helped me a lot when I started this gig in '04. Attachments ---------------- t3_infamousrun-Bricks.pdf (94KB - 8 downloads) |
| 2010-01-27 7:29 AM in reply to: #2636730 |
Pro 6582 Melbourne FL Gold member | Subject: RE: Kati's MOMMA training group - Closed Well it was bound to happen sooner or later and better now than next week I guess. I think I'm getting sick, sneezing, a bit fatigued and I have a rash that I get with some viruses. If its the same as what the kids had last week then it should be a minor cold. Have a client coming into the office this afternoon and today was suppose to be an 8 miler. No plans for today if I go downhill. If I stay as I feel I spin on the trainer and go for an short easy run. Happy Hump day! |
| 2010-01-27 11:10 AM in reply to: #2633302 |
Member 65 Port Kent, NY | Subject: RE: Kati's MOMMA training group - Closed Baowolf - 2010-01-25 11:16 AM Ok too quiet out there... 1. What products do you use for nutrition during the race/long workouts? 2. How long of a workout do you do before taking in any calories? 3. What is your fluid intake for 60F vs. 80F vs. 100F for long workouts? 4. How often do you do each event per week? 5. What time of day do you do your workouts? 6. What do you do if you misss a workout during the week? 7. Do you run with your dog? 8. What do you were on race day? 9. What is your first memory? 8). Discuss. 1.Water and GU 2. Usually an hour before I start taking in calories. 3. I'm not really sure what my fluid intake is like and we never reach 100F. 4. 5.I would prefer to do all my training in the morning but it depends on my son really must of the time its in the afternoon. 6.If I miss a work out during the week then I miss it and try to not beat myself up over it. I'm getting better. 7. Yes I run with two dogs actually and my jogger. 8. If its hot a tank top and running skirt if cold long tights and long sleeve I hate being cold! 9. My parents fighting. Edited by Mommyintraining 2010-01-27 11:13 AM |
| 2010-01-27 11:16 AM in reply to: #2636735 |
Member 65 Port Kent, NY | Subject: RE: Kati's MOMMA training group - Closed Donto - 2010-01-27 7:29 AM Well it was bound to happen sooner or later and better now than next week I guess. I think I'm getting sick, sneezing, a bit fatigued and I have a rash that I get with some viruses. If its the same as what the kids had last week then it should be a minor cold. Have a client coming into the office this afternoon and today was suppose to be an 8 miler. No plans for today if I go downhill. If I stay as I feel I spin on the trainer and go for an short easy run. Happy Hump day! Brodie my 7 month old got a rash with the viruses he had last week. I hope you feel better!!! |
| 2010-01-27 11:50 AM in reply to: #2591018 |
Member 39 | Subject: RE: Kati's MOMMA training group - Closed Hi everyone! It looks like everyone's training is going well. I am currently on Week 4 (out of 9 weeks) of the Couch to 5K--about halfway there. I'm running for longer periods/distances. I have been adding in some biking. It's too cold to even attempt biking outside so I am using the stationary bike at the gym. Would you guys recommend using the stationary bike or the bikes in the spin room? I am not sure if it matters but would like to hear input. My plan is to also start swimming next week. I'm kind of nervous and excited about starting the swim training---it sounds like people have a love/hate relationship with swimming. |
| 2010-01-27 12:35 PM in reply to: #2591018 |
Expert 749 | Subject: RE: Kati's MOMMA training group - Closed Don - hope this one blows over quickly and you are feeling better soon! Christina - I ALWAYS have my clients work on the spin bike instead of the stationary bike. A spin bike is much more ergonomiclly (sp?) like a real bike. The seat is so much closer to a real bike seat and your pedal stroke is going to be more like a real bike because of the method of resistance. Having said that I know there are some spin bikes that aren't much worth using, but in general I find them to be a lot better than the gym bikes. Angie - I just had a giggle picturing you hauling a jogger with a six month old and 2 dogs while running! That's a crowd! |
| 2010-01-27 2:53 PM in reply to: #2591018 |
Elite 5316 Alturas, California | Subject: RE: Kati's MOMMA training group - Closed You need to hook the 2 doogs up to the stroller and yell MUSH! Then you can run in peace while everyone else enjoys the ride. I often love and hate swimming in the same session. I certainly do not love drills. And offside breathing... gives me flashbacks to those first couple weeks of learning freestyle in 2008. Yes, I hope the cold passes quickly. I have had several minor colds this winter, but nothing near as bad as the kids have had it. I think I missed 1 or 2 days of training to illness this winter. |
| 2010-01-27 4:24 PM in reply to: #2591018 |
Member 65 Port Kent, NY | Subject: RE: Kati's MOMMA training group - Closed I had the great idea one day (before I was pregnant) to take two of my dogs and go roller blading. I made it to my turn around and back home. BUT just before I got back to my house about 500 feet the dogs decided to go one way and I was going the other way. Needless to say I had a second degree burn on one of my knees and one of my palms and had road rash on the other knee and hand. I NEVER DID THAT AGAIN!!!! Well this has been a much better week for training, I can't wait for Friday I'm excited to get in the pool again. I wish I could get at least one more day in for swimming but with my husband laid off and I only work part-time money is limited till March/April when he goes back to work. Happy Hump Day everyone!!! |
| 2010-01-28 9:37 AM in reply to: #2591018 |
Expert 749 | Subject: RE: Kati's MOMMA training group - Closed |
| 2010-01-28 10:07 AM in reply to: #2639699 |
Pro 6582 Melbourne FL Gold member | Subject: RE: Kati's MOMMA training group - Closed Hi Everyone, Feeling much better today, went to bed sorta early and woke up feeling good. Rode my MTB into work today so that I can do a long run home that was on yesterday's plan. This weekend I'm suppose to have a 12 miler but will likely shift that to a double AM/PM run to from work like I did last week, yes will have to work one day this weekend  ! After this weekend I'm scaling back leading into the race. Today - AM Bike - PM 8-10mi Run 1/29 - Easy trainer 1/30 - AM 6mi - PM 6-8mi Runs 1/31 - Easy trainer 2/1 - PM 3-4 Run 2/2 - PM 5mi tempo Run |
| 2010-01-28 10:37 AM in reply to: #2591018 |
Expert 749 | Subject: RE: Kati's MOMMA training group - Closed We are looking at cooooold and some snow flurries for Sat., so I am planning an endurance trainer ride on Sat. (I might throw in a short brick if it's not too cold!) Then I have to throw myself outside for a long run of 12 mi. on Sunday. Might even get a swim in on Sunday depending on the family. |
| 2010-01-28 11:34 AM in reply to: #2591018 |
Member 39 | Subject: RE: Kati's MOMMA training group - Closed Hi all, I am officially half way through my Couch to 5k! Woohoo!!! Only 4 more weeks to go. I am going for my official first swim today. I don't have much of a plan-- I want to see what I can do and get a baseline. Then I will start building from there. Hopefully all goes well. Wish me luck! |
| 2010-01-28 12:25 PM in reply to: #2640087 |
Member 55 Fort Worth | Subject: RE: Kati's MOMMA training group - Closed I've got a brick on the schedule today but I'm not sure if the weather is going to let me do it. If it does stop me, I'm keeping my fingers crossed for an ice day off school Friday so I can head to the gym. Tomorrow is a swim day and Saturday brings a 40 minute run. I'm curious to see how much I can push it Saturday. I swam yesterday concentrating on my kick. It feels really weird to me to kick without using my knees. I guess I'll get used to it. |
| 2010-01-28 1:06 PM in reply to: #2640256 |
Pro 6582 Melbourne FL Gold member | Subject: RE: Kati's MOMMA training group - Closed Just found a tear in my Mizuno running shoes in the mesh by the little toe, I guess 411 miles in them was enough. Found a closeout online for Wave Rider 12's in my size all so common size for $59.95, woohoo! |
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