Beer Drinker Appreciation Society - Closed (Page 92)

As you create your goals for this week - please come up with 1 all goal that will allow you to recharge your batteries or inspire you to continue... While many of us had weeks that rocked because we reached a personal mile stone, others had difficult weeks.  So, what could you do next week to keep yourself going.  Perhaps your additional goal could be to reach a certain milestone or maybe your goal should be to give back to support someone else or to sign up for an upcoming race.

Well it is official, I am a trained community triathlon coach! Apparently they have low standards.

Haha don't sell yourself short, you da man now!  Congrats.

Agree with that advice and that is what got me to the start and finish line for the HIM.

You may also want to try doing the bridge exercise for the glutes. I think this puts less stain on your knees versus sqauats and is great for the gluetes. google glutes bridge exercise.

I made my own foam roller out of some PVC pipes and an old yoga mat I had around the house, thanks Google .  I was using a marathon stick and thought that would do the same.  Damn I was wrong.  This "proper" sized foam roller with my body weight hurts like he11 and like you all said it should. I just couldn't generate the force like I can with this due to the positioning of the marathon stick and trying to use arm strength to work it.  After as much as I could stand (30 seconds) it feels all loosey goosey.  I could pinpoint some real trouble areas.  

If I can take it is it OK to roll quite often to get it loose again?  I'm guessing after the first round and the result I should be all set in a week...correct?  (with stretching and exercise added in of course)  Do I need to be icing it as well?

I'm asking all these questions since Thor is now an official coach to get him ready for clients like myself with a million questions 

I'm all for putting Thor to work and I hope he weighs in...

How often? - I've heard from some people that you can't do it too much - but I disagree.  What you are doing when you use the roller is basically pulling the entire tendon.  Doing so, puts lots of tension at the point where the tendon attaches to the bone.  Repeatedly putting pressure on these points can lead to injury. Also, rolling puts a lot of pressure on nearby muscles, which causes micro tears.  Not good.  Start out slow and work up.  As always - I am a big fan of icing when you are done.  My suggestion is to get warmed up, stretch (to stretch the muscle so the roller does less "damage", then roll, then ice.

If you really want to help yourself - stretch more.

Here's a little light reading for you: http://www.running-physio.com/foamroller/

making your own roller out of PVC and a yoga matt is both badass and genius!

I'm gonna start calling you Richard Simmons.... Congrats!

Jared - Excellent way to begin the week!  I'm loving all the positive and support comments your posting.  Keep it up!

What book are you reading?

Evening...

I've got good news and bad news.  Let's start with the bad - slept through my alarm this morning, so no yoga for me.  The good news - I had my best and fasted ride of the season today - 10 miles @ 15 mph.  I really felt good.  

This weekend was fruitful for me.  I went up to Vermont to try some new beers and managed to try 22 new beverages.  Here are some of the places we went: Alchemist - outstanding, Lawsons Finest Liquids, incredible, Hills farmstead - over rated, Zero gravity - good but not great.  God I love beer!

I'm reading House Rules by Mike Lawson.  It is the third book in a series about an attorney that works for the Speaker of the House and takes care of his dirty work for him.  It is a pretty good series.  

Took a rest day yesterday, went to watch my son's baseball game, which got cancelled due to 50mph winds and dust.  Felt like we were living in the dust bowl.  Below is a cool picture a local photographer took.  Its amazing to me that the folks in the midwest are suffering from flooding and we are in the most severe drought in decades.  

Iwould say you are the only one who can tell how much but it is probably best to start out slow and see how you feel...ice is always usually good.(especially for keeping beer cold in the summer while camping!)

Nice job with the group. I have to get my tri group going or they will fire me....

They are predicting snow for the weekend here...$@#%@!$ We still have patches of snow in our yard for crying out loud!

Well rode the stationary bike again this morning for 40minutes...jeepers, it feels like sitting on a tractor seat!

May try do a run tomorrow morning. Sick and tired of being injured. Still waiting for appt. with neurologist! Will be 2wks as of tomorrow and not even a call to book...

Sorry this injury and the canadian medical system is getting in the way of your training.  I am praying for not only a quick recovery - but a call to schedule the visit ASAFP.  

My daughter has pink eye and I get to stay at home with her today.  The bonus of that was that I got to sleep in (until 5:45) before heading to the gym.  I got in a quick swim and then came home and ran 3.  I;ve got my first race coming up in 3 weeks and I'm a little behind.  Since I know I won't be able to catch up, I decided to focus on my oly at the end of June.

I need to get my a$$ in hear.  Last year, I was a machine and logged 3x the amount of exercise I will this month.  I really need to put together a couple really good weeks where my motivation is high and my aches and pains are low...

I do a couple if things:

1. Enjoy the taper - I try to cut way back on the time I workout while keeping the intensity up there.
2. I start packing my gear bag on Tuesday or Wednesday to ensure that I have time to make a trip to the LBS or Dicks (the name of that place gives my sons the giggles)
3. Clean and prep my bike (check tires, oil the chain and cassettes, wipe it down to make it look nice an pretty
4. Hydration - Starting on Thursday - I really try to drink a little extra water with each meal
5. I fall asleep each night visualizing what I'm going to do during each stage of the race.  I'm really detail oriented here -
6. Practice transitions (in fact - the bricks that I do the few weeks before a race are when I try new things.  Race week, I just practice what I'm gonna do in the race
7. I write my plan and goals for the race on the forum and get feedback.  This is essential.  Last year, Kevin got gave me a strategy for my Oly that paid off mightily...
8. Charge my garmin
9. Pack and double check - I do this with my kids... they read the list and I put the stuff in the bag.  They check it when they see me do it
10. Dinner the night before - A lot of people discourage eating a lot of fiber and I think that's a good idea... but I still love my sweet potato and chicken the night before.  I also indulge in a little extra ice cream (Miranda Carfare does this - and I dream of being 1/2 as fast as her)
11. Write my goals for the race on a Joker from a deck of cards - Heidi does this.  I'll write the time I want to finish each stage in and what I want my total time to be.  I keep these cards (which are laminated) on me sure the swim bike and run
12. Put the bike on the rack and bag in the truck the night before
13. Lay out my breakfast for the next day (I usually wake up at 4 to do this and then go back to sleep)
14. Take a benedril to help me to get to sleep

What I'm gonna try for my next race - Bobby's sharpie idea

Great list. Not much to add. Glad you are trying the sharpie. Remember to have your kids write on your chest. They love it! Not kidding about writing on your forearms and hands. On my left forearm, I wrote down my schedule for the am. Helped calm me down as I was only following my written plan. Also, looking at my hand with kids initials, BDAS and Pray/Enjoy helped me to enjoy the race!

Also, I took most of my food to the hotel to eat 24 hours prior. All in a cooler. Smoked salmon, yogurt, veggies, protein shakes. It was all stuff that I had before.