Asphalt Junkies Spring 2013 - Closed (Page 96)

You can go online and get 5k splits for Dirk and anyone else you know who is running.  Dirk is bib #8024.

Warren thanks, I plan and watching on TV and tracking Dirk online.

Dirk, hope your back gets wells and good luck in Boston!

Tony take care of your back, great training too!

Matt, that is awesome..you are fast!

Well I got an OWS in yesterday.  I've got to toughen up, I was in a wetsuit and the initial plunge was COLD, but then there were children just playing in the water in the roped off section..I'm such a wimp...

I helped w/ the 1 mile fun run and was jogging to my truck and twisted my ankle, very sore on the outside of my just above the ankle bone.

This was one of the bigger races for Tallahassee, it had around 2,300 participants in the 5K and 10K.

Results: 5K 16:48, 10K 31:42, pretty quick.

The winner of the 10K owns the shoe sore we always go to and hey are very good for injuries and stuff.

Winner of the 5K, just graduated from FSU and was on their track team and works in the same shoe store.  Both were just cruising.  I wold love to see their times if they had to actually race.  lol  The 2nd place folks in both races were a minute behind the winners.

mambos - 2013-04-07 9:19 AM

pistuo - 2013-04-06 11:34 PM

mambos - 2013-04-06 9:14 AM The Sting 5k: 21:25. Full minute off my PR! Woot woot!

Very nice!  How big was this race?  Did you podium in your AG???

I think total was around 190, I finished 13th overall and 2nd in my AG. Good times! There is another race this coming weekend that is completely flat, I'm half tempted to run it to see what happens.

That's pretty doggone awesome Matt! I say go for it! -- this upcoming race that is! 

Tony & Dirk - Take care of those backs! I am hoping to follow the Boston race from home and to read  a lengthy recap from Dirk.

Karl hope your ankle is feeling better, take care of it and good job getting the OWS in with the wetsuit in the cold water. I'm same the way I'm not a fan of the cold water but to be honest I would rather swim out in the lake in cold water than at the pool. I can't wait to start doing that and thankfully we are getting some warm weather here the next 3 days. It'll be in the 70's. I may take the bike of the trainer and get outside this week.

talking about diet... I will leave the names of the cereal anonymous, but there was a study where they fed rats cereal and the box the cereal came in.  The rats that were fed the box maintained better health than the one that ate the cereal.  The article indicated that all the sugars, and additives were really bad for rats and that translated into humans too.  Just saying!

I know research can say anthing you want it to say, just like numbers.

BTW, ya'll know it is tax time, how do you find a good CPA?  Ask them what 1 + 1 is?  The correct answer is..."What do you want it to be?"

strikyr - 2013-04-05 9:36 AM

jenbmosley - 2013-04-05 10:21 AM

Jo63 - 2013-04-05 6:20 AM Thanks for posting the bike pics along with the info on pedaling! Tracy: I hope things are settling down at your house Tony: take a really hard look at your nutrition. I started eatting better a couple months ago but wasn't completely committed, a couple weeks ago when I had that workout meltdown it was my wake up call to commit, since then I have been really good about what I eat and the reward is I feel awesome, I get tired but not the exhausted fatigued feeling I had. No more missed workouts because I am just too tired Sam: what did you decide for your race? I wish it would warm up here I need to get out and test how my progress on the bike is coming and I hate the cold, I need it to be 70 before I will go outside and ride. Overall I feel like my training is the strongest it has ever been, although compared to the rest of you that's not a lot I am still really slow, my son was talking to some new people he works with and running came up and he told them I do triathalons and that I had attempted an Ironman....conversation continued and one of the guys stopped and said wait how old is your mom? When he told them I would be 50 this year he said wow that awesome at her age...lol at MY AGE hahaha what is that supposed to mean? On a side note I have to tell you the new energy at the salon is awesome, like I said it is unbelievable what one persons attitude can do for a whole group.

Jo- Congrats and I am glad to hear that the salon environment is awesome.

As for the comment.... I am 34 and I had a 27-yr-old gal (runner) tell me a few weeks ago that I looked great for my age and for having had two kids..... uummmm... okay... I hope someone tells her the same thing pretty soon, once she tells them that she has one child. BTW- At least Saturday's tri, I got passed on the bike by an 85-yr old man.... that put things in perspective for me.

Jen I had to laugh about you being passed by the 85 yr old guy but don't feel bad about it I've gotten passed by men and women older than I am plenty in the running events and triathlons I've done. I'm always impressed by people who do that and yes it does sort of put things in perspective. Besides you had a mechnical issue with your bike.

BTW, Tony/Jen...During the 2011 season I was beaten to T2 by a 75 year old man in the aqua-bike division.  He had a running injury which is why he did the Aquabike.  Sure I'd have killed him in the run, but I was a very strong cyclist and this blew me away.

It doesn't reflect poorly on us, it just shows how incredible some of these older folks are!

JeffY - 2013-04-08 10:15 AM

strikyr - 2013-04-05 9:36 AM

jenbmosley - 2013-04-05 10:21 AM

Jo63 - 2013-04-05 6:20 AM Thanks for posting the bike pics along with the info on pedaling! Tracy: I hope things are settling down at your house Tony: take a really hard look at your nutrition. I started eatting better a couple months ago but wasn't completely committed, a couple weeks ago when I had that workout meltdown it was my wake up call to commit, since then I have been really good about what I eat and the reward is I feel awesome, I get tired but not the exhausted fatigued feeling I had. No more missed workouts because I am just too tired Sam: what did you decide for your race? I wish it would warm up here I need to get out and test how my progress on the bike is coming and I hate the cold, I need it to be 70 before I will go outside and ride. Overall I feel like my training is the strongest it has ever been, although compared to the rest of you that's not a lot I am still really slow, my son was talking to some new people he works with and running came up and he told them I do triathalons and that I had attempted an Ironman....conversation continued and one of the guys stopped and said wait how old is your mom? When he told them I would be 50 this year he said wow that awesome at her age...lol at MY AGE hahaha what is that supposed to mean? On a side note I have to tell you the new energy at the salon is awesome, like I said it is unbelievable what one persons attitude can do for a whole group.

Jo- Congrats and I am glad to hear that the salon environment is awesome.

As for the comment.... I am 34 and I had a 27-yr-old gal (runner) tell me a few weeks ago that I looked great for my age and for having had two kids..... uummmm... okay... I hope someone tells her the same thing pretty soon, once she tells them that she has one child. BTW- At least Saturday's tri, I got passed on the bike by an 85-yr old man.... that put things in perspective for me.

Jen I had to laugh about you being passed by the 85 yr old guy but don't feel bad about it I've gotten passed by men and women older than I am plenty in the running events and triathlons I've done. I'm always impressed by people who do that and yes it does sort of put things in perspective. Besides you had a mechnical issue with your bike.

BTW, Tony/Jen...During the 2011 season I was beaten to T2 by a 75 year old man in the aqua-bike division.  He had a running injury which is why he did the Aquabike.  Sure I'd have killed him in the run, but I was a very strong cyclist and this blew me away.

It doesn't reflect poorly on us, it just shows how incredible some of these older folks are!

LEW HOLLANDER.

Anything more need to be said? He puts everything in perspective.

http://www.ironman.com/triathlon-news/articles/2012/07/my-kona-23rd-time-s-a-charm.aspx#axzz2Psjh1kAs

JeffY - 2013-04-08 7:15 AM

strikyr - 2013-04-05 9:36 AM

jenbmosley - 2013-04-05 10:21 AM

Jo63 - 2013-04-05 6:20 AM Thanks for posting the bike pics along with the info on pedaling! Tracy: I hope things are settling down at your house Tony: take a really hard look at your nutrition. I started eatting better a couple months ago but wasn't completely committed, a couple weeks ago when I had that workout meltdown it was my wake up call to commit, since then I have been really good about what I eat and the reward is I feel awesome, I get tired but not the exhausted fatigued feeling I had. No more missed workouts because I am just too tired Sam: what did you decide for your race? I wish it would warm up here I need to get out and test how my progress on the bike is coming and I hate the cold, I need it to be 70 before I will go outside and ride. Overall I feel like my training is the strongest it has ever been, although compared to the rest of you that's not a lot I am still really slow, my son was talking to some new people he works with and running came up and he told them I do triathalons and that I had attempted an Ironman....conversation continued and one of the guys stopped and said wait how old is your mom? When he told them I would be 50 this year he said wow that awesome at her age...lol at MY AGE hahaha what is that supposed to mean? On a side note I have to tell you the new energy at the salon is awesome, like I said it is unbelievable what one persons attitude can do for a whole group.

Jo- Congrats and I am glad to hear that the salon environment is awesome.

As for the comment.... I am 34 and I had a 27-yr-old gal (runner) tell me a few weeks ago that I looked great for my age and for having had two kids..... uummmm... okay... I hope someone tells her the same thing pretty soon, once she tells them that she has one child. BTW- At least Saturday's tri, I got passed on the bike by an 85-yr old man.... that put things in perspective for me.

Jen I had to laugh about you being passed by the 85 yr old guy but don't feel bad about it I've gotten passed by men and women older than I am plenty in the running events and triathlons I've done. I'm always impressed by people who do that and yes it does sort of put things in perspective. Besides you had a mechnical issue with your bike.

BTW, Tony/Jen...During the 2011 season I was beaten to T2 by a 75 year old man in the aqua-bike division.  He had a running injury which is why he did the Aquabike.  Sure I'd have killed him in the run, but I was a very strong cyclist and this blew me away.

It doesn't reflect poorly on us, it just shows how incredible some of these older folks are!

 

No kidding regarding the fast, older folks!  A 61 year old guy in my running club just made a record in the 60 to 64 age group.  He is ranked 15th IN THE WORLD at 10 miles!  He clocked a 1:07:something a couple weeks ago!  He's the sweetest man on the planet, too.

It seems to me that I have heard of just such a thing.  I wish I could point you to the product, but can't.

I think DeSoto makes something like that.  It's more like a long sleeve top, though.  Maybe not exactly what you're trying to accomplish.

Well, my taper for my upcoming Oly is going to end up being about 2 weeks!  Oy!  The munchkin has a cold now so I won't be able to get much training done this week.  Husband is out of town, too.  We are, essentially, sequestered to the house.  No biggie.

My foot has been doing great!  On Saturday, I did a 40 minute run outside and managed to do a pretty fast pace at an easy effort level.  I mean, it felt like I was lolly gagging!  I should be just fine for the race on Sunday!

Sorry to let this one percolate all weekend. 

The 'efficiency' value is intended to be a measurement of oxygen consumed versus power producted.  So for an aerobic endurance effort the higher value is always better.  The most efficient power/oxygen combination is the glutes so that value was tagged as 100% and all the other numbers are a fraction of the efficiency of the glutes. (on a per watt basis)

BTW, these numbers are a complete fabrication by me off the top of my head.  But it seemed a more concrete way to describe my idea than just using words.  So by way of example, let's talk hip flexors.  The chart shows that they are roughly only 50% as efficient as glutes.  They also show they are only about 25% as strong.  So as an example they might provide 24 ft/lb of torque to the crank, but to produce those 24 ft/lbs they are using twice the oxygen that glutes need to produce that same amount.

So why use hip flexors?  If sprinting, you obviously want the extra power because every muscle is putting out 100% of it's force and aerobic efficiency is not a concern.  But when the distance increases to the point that it is a concern then it makes sense to stop using the other muscles and conserve your oxygen (which means glycogen too) for the glutes to use.

I DO advocate lifting the foot lightly, only about as hard as it takes to lift just your foot.  Otherwise you will subconsciously maintain about 10-20lbs of pressure on that foot during the upstroke which robs your other leg of that much power and both legs are using that much extra oxygen. 

And especially for triathletes, we need to have relaxed and supple hamstrings when we get off the bike.  They will NOT be those things when you get off the bike if you've been 'scraping mud off your feet' at the bottom of the stroke.

And you also need your vastus muscles to run, but not so much your glutes---except momentarily when running up hills.

I know the numbers I made up are meaningless in the real world because there's definitely no science to go along (not directly).  But more and more lately cyclists are beginning to question the 'pedal in circles' philosophy, so what I'm saying isn't flying in the face of reason. 

Next up, I will get in to pedaling technique a little bit.  If you aren't to pedal in circles, how are you to pedal?

Questions?

I haven't heard of anything like this although if it does exist it would be a great idea. I think the DeSoto comes closest to that. You can get the bibjohn pants which is like a sleeveless wetsuit. If you get the long sleeve top then you have a full wetsuit. That is what I have. But to be honest the DeSoto's are not cheap I got mine at the end of the year when they are clearing them out for the newer versions of the wetsuit.

Here you go:  http://www.tyr.com/shop/equipment/arm-sleeves/neoprene-swim-sleeves.html

Jeff that is pretty cool thanks for posting the link. I really didn't think they would actually have a sleeve like that.

Matt glad to hear that you have an idea about what the cause of your injury is and the chiropractor was able to work on it and help you out. Hopefully you won't have to do too many sessions to get it straighten out.

I went swimming today and I definitely aggravated my back or my side, it's hard to explain. I had no issues swimming, no pain or anything like that but afterwards it started acting up on me. It's not even really my back that is bothering me it's sort of the lower part of my rib cage on the right side of my back. If I had to guess it would be in the area of the lasstimus dorsi muscle. I feel it when I twist to the left or back to the right. I'm really not sure how I tweaked but as of now it is more of an annoyance then anything else and I'm hoping it just sort of goes away on it's own.

Matt, glad he chiro could help.

Tony, take care of the ribs.

Went for another OWS yesterday.  I felt really good and relaxed swimming, shoot I even took my wetsuit off and swam out in the lake a little bit.  My problem is I only roll to my breathing side (right side).  My left arm has to do all the work of twisting and coming out of the water in an unnatural position and is the shoulder that give me problem cramping up.  I'm not very flexible and know I need to stretch my shoulders.  If I roll to my left side, my feet drop like a rock for some reason.  I've got to figure that out and when I do, maybe I'll have the swimming down.

Dirk, what are your plans for Boston?  Are you going to project a time?  How are you feeling?  back?  foot?

Wife is going to take off Monday to watch.

Karl glad to hear you had a good OWS yesterday. I have the same issue with my left side being very flat and not rolling enough to the right. I corrected that this year by starting to bilaterally breathe. It was not easy to start but I stuck with it and it has definitely helped me to roll better to both sides. I'm still much better breathing to the right but am getting much better and much more comfortable breathing to the left. I also have better form overall, well at least compared to what I did last year. I'm still very much a work in progress. Just something to consider.