Atl_runner's group - full for now. (Page 9)

Mon  - Planned Day Off

Tue   - Transition Practice - 6 x (R 4:00, B: 10:00, R 4:00 )

Wed  - 1 Hour Swim

Thur   - 30 Min Swim & 30 min bike

Fri      -  1:20 Run

Sat    - 1 hour Bike

My schedule..

aynsley oh, tell us a little more about you. You sound like you are right about where I am.. between some 1/2 irons and your first whole Ironman. It's a pretty stressful place to be.

Are you still on for your second half IM on July 8th? Keep us posted on that. Also, use this forum to sound off a little when you are having bad days.. it's definitely not all about the good stuff.

After looking at your logs, I take it you are a swimmer. Anyway, your distance for June indicates that. Like me, your running miles are a bit low. Also, cycling could have a few more miles in there as well. Generally, just overall volume. I say this knowing that you have IMC coming up, sooner rather than later.. and knowing very little else about you.

Tell us more..

Tues: 1.5 hr run, .5 hr medicine ball core work
Wed: 1.25 bike (mtb race), 1 hr swim
Thu: .5 plyometrics, 1 run
Fri: Rest day
Sat: 3 hr bike (Spirit of Racine HIM Course Ride), .5 brick run, .5 med ball
Sun: 1.75 run, .75 OWS

Hours increase rapidly from here.  Next week is 15.5, following week 17.5.  Zoiks!

Has anyone else done a workout like this
6 x (R 4:00, B: 10:00, R 4:00 )

I've seen similar workouts in other people's logs and wondered to myself "How useful or effective could that be?."  As it turns out, I only got about half of this workout in due to time constrictions, but it was fantastic.  I went to a high school track near my house and set up my transition next to the track.  I'd run two laps, transition, ride out and back, transition run two more laps and then took a 3 minute rest w/ some pushups thrown in.  Maybe it was just something new, but I really enjoyed it.  As for it's usefulness, you can work on speed, endurance and transitions all in the same workout!!!  I'm already looking forward to the next time this workout comes up on my plan.

That transition workout looks fun. I think I'll give it a try in the next few weeks. One of the best things about this site is the creative workouts people come up with.

TNR simply stands for Tuesday Night Run.. there is also the TNR fun run.. simplistic names for really difficult routes throught Atlanta that a few of us do every Tuesday evening. If you didn't know already, Atlanta is quite hilly. Not Boulder hilly, but there is no lack of hill training around here.

I am racing this weekend.. doing a sprint. Looking forward to it. Anyone else racing?

HAH!!!  I was thinking TNR stood for some type of heart rate training or special training technique

Nice progression on the running GrayCat!  Lots of LSD running makes the faster stuff possible.  I had a breakthrough run last night, 7.7 in 1:04, 8:15 miles.  I did an 8k race I did in April at 8:16's, and an average HR of 20 bpm higher!!!  Now, the run last night is flat and the 8k had one short hill and a couple rollers, so not apples to apples, but we're talking 20 bpm here!  That is huge.  I worked hard to go faster than usual but I wasn't beat at the end.  Pretty excited about that.  I credit my coach for helping me improve my running form and fitness.

As for the shin splint discussion I think shoes are critical.  Make sure you have the right shoes and they don't have too many miles on them.  Interesting that how tight you tie them can have an impact, though I was surprized when I really started running that I am most comfortable when my shoes are just barely snug.

Hey everyone,

Sorry I haven't been posting here too much lately.  I keep saying I'm going to but then other stuff gets in the way.  It's amazing how little free time there is even without a job or school!  The big projet right now is moving, so maybe after I've moved to my new place I'll have more time.  Anyway....a question for you all.  I posted this on the main board but no one really replied, so i'm interested to see what you all have to say.

As most of you probably know, I've been having major issues with my shins.  I haven't done any regular running in almost 2 months.  I've been to multiple dr.s...had an MRI to confirm no stress fractures and now I'm doing the orthotics thing.  At the end of last week I finally got the clearance to workout with them after spending some time breaking them in through daily wear.  Unfortunately, workouts are going super slow.  I was back in pain almost as soon as I started running.  The dr. told me to workout as long as sthere is no pain, but right now I can only actually run about 4 min. of my 30 min. "runs".  Anything beyond that is painful.  (One min. of running at a time followed by 6 min. of walking before I can run again).  Not the buildup I was hoping for but at least i'm running.  However I'm having major doubts about my first tri 7/15.  I know I'll be able to complete the course walking, but that just doesn't seem right to me.  I know I'll still be a triathlete at the end of it, but at the same time I sort of feel like it cheapens the whole experience or something like that.  I mean the sports are swim, bike, run, not swim, bike, walk.  So I'm thinking about maybe backing out on doing this tri.  I hate to do that since I've already paid, but maybe this just isn't the right time to do a race.  I would feel better about it if I could at least run a little, but planning to walk the whole thing just doesn't sit well with me.  I plan to talk to my dr. to see if he can give me some ideas on building up run time faster (he made it sound like I'd be able to run at least a mile or so soon after I started workouts again...not happening.) but in the meantime, what do you all think?  Is it still worth doing if I have to walk the whole run?  I know I'll be ready for the swim and the bike, so the run is really the only big issue right now.

I don't know...accupuncture scares me!  I've heard good things about it, but it still scares me....I don't know about a massage either...never heard of a shin massage but I guess it could be worth a try. 

I tried to convince my runner friend to do it with me as a relay but she wouldn't/won't commit to it.  Actually, the whole reason I'm signed up for this particular one is because she was supposed to do it with me.  Then when it came time to actually sign up she kept making excuses.  She said she was worried about the swim so I told her I'd swim and bike and she could just do the run, but then she said she'd rather do the whole thing.  So I registered for the whole thing thinking she would do the same...Well, nothin yet and it's been a couple weeks!  Unfortunately she's my only friend that runs at all...