SBR Utopia - OPEN (Page 90)

Freeze a paper cup full of water, then peel it down and use it on the arch of your foot.

yeah pr for salty and great going to all racers. I got to see part of our Livestrong Marathon here in Austin last weekend. Enjoyed chatting with some of the finishers. Talked to a kid about 25 years old...he was too funny...he flatly said the marathon was a "horrible experience" , apparently the last six miles killed him..as his longest run to date had been only 20 miles........... "It is what it is...." lol........

I found someone to barter with for massage....my new best friend. Foam roller will be jealous !

Quick fly by.

Had an okay race.  It's been really windy here, 20-30 mph steady but the course was a point to point and for 2/3 of the run it was a slight cross tailwind so it was a fast day (course record went down).  But my legs weren't really feeling it.  Had to dial it back down by mile 3, and mentally just wasn't willing to push myself all the way into the hurt locker.  Still managed to break an hour (7:20 pace), but 8 seconds slower than last year. 

Are you in Austin?

I'll be there in a few weeks for SXSW and will need to get some running in. Any suggestions? I ran the trails of Ladybird last year. 

thx for the advice will do everything I can just ordered a boot online for night, wow I hate being injured.

Nice! Yeah, it's hard to compare any races really. Especially when mother nature steps in. 

Heh, sounds kinda like my morning....got up to go to the gym and found it to be closed.  I guess the power was out.  Headed to work instead and did some body weight strength stuff (was planning for strength stuff anyways -- trying to get my knee stabilizers back to where I might be able to run again) and then washed my hair in the sink.  You win, Tuesday

Congrats to all the racers over this past weekend -- sounds like a pretty successful outing!

Sweet! Congrats on the first marathon finish! 

Fun ! Kansas mom. 

as far as today...I have been sitting at a desk since 9 am and my back hurts. thats all i know. oh and i am hungry and i missed swimming cuz it was too cold in the house to properly warm up and stretch. and..........

Great to read all about the races. 

My foot is not healing very well, or I am not being very patient...actually both I'm Ok if I am in flip flops but just about every shoe irritates it...guess it needs more time. I did get in some great riding over the weekend and am looking forward to checking out the indoor community pool tomorrow. Will keep the running to a minimum. 

Stay with it Sally, take the time to do it right! What kind of cycling shoes are you in? Wondering how those compare to your other shoes. Keen Commuter Sandals? 

Congrats! Glad you each had a successful run.

in addition to the above, you should always wear shoes. Even in the house. No flip flops and no slippers. At least until the acute phase resolves. The boot should help. Loosen the blankets at the foot of your bed so your feet arent flexed with toes pointed. For icing, I used a frozen aluminum can on my feet. Just grab something out of the pantry, peel off the label and freeze. You can use it for pressure point relief and ice at the same time. Good luck.

Switched the ride at the last minute to Revolver and it seemed to work out well. 16 x 1' intervals. Did the first few at ~120% FTP and able to walk it up to ~140% by the end. Consistently hitting a tight range of values throughout would be better, but somehow these short intense intervals are helping me to push intensity again when done in this fashion. A couple rides recently have really started to take off again. Hopefully soon I can start doing them as they should be done.

Also glad to be understanding TSS so much better now than when I first had power. Used to keep thinking I needed 2:30-3:00 hrs, but at 1:45 I had a score of 128 and knew that was within a range for being a solid mid-week ride.

Very nice! Having everyone happy makes it even better.

GREAT JOB!!!!!

Congratulations, it sounds like a great weekend for all of you!

Thanks its hard in FLorida not to wear flip flops, I think that contributed to problem.  Will keep in mind I'm doing everything I can I tend to get nerotic at injuries will do everthing I can to get back at it.  Will I be able to bike on this?

Ouch, sorry to hear. Give it time, you'll be back at it before you know it. Good luck with the pool.

128TSS on 1:45 workout is a very solid workout.

Have you ever calculated your weekly S+B+R TSS score ?

I live in Florida and basically live in my 10 dollar "Strutz Arch Supports". I got a pair for 10 bucks at Bed Bath and Beyond. I only wear them when I'm barefoot or over socks. I credit them with my recovery from PF.

I also changed my work shoes. I never go anywhere without wearing good shoes. No more high heels till my HIM is over. 

And, what running shoes are you wearing and.. is it time to get new ones? You want to have good stability shoes. 

Anyone have thoughts on strength training?

I've been doing a decent amount since my surgery to strengthen my quads, hamstrings, and glutes -- it's mostly body weight or light weight work, but it's enough that my legs are tired and sore the following day.  I've noticed that it's making my cycling workouts much harder....legs feel heavy and tired, but cardio-wise I feel fine....makes it hard to hit/hold power targets. 

I'm thinking that strength training might be good to do during the off-season, but once ramping up for races, it's probably best to stick with mostly SBR stuff.  But I'm really not sure, so I figured I'd ask those who've been at it for a while.

Marc - is it only Apollo that does this, or TP as well?

Congratulations to everyone!