swbkrun with us!!! - Closed (Page 97)

I just had a good swim workout, too!!!  Of course, "good" is a relative term, but I'll take it!  I did my longest set since I've restarted swimming, 500 yards.  Sounds sissy, but that's huge for me considering when I was swimming consistently last year, my longest was 800 and I was huffing and puffing through the whole thing!  Today, I was very relaxed and calm, and actually thought about doing a longer set than 500, but decided not to risk injury by adding a lot of distance in one workout.  500 = almost 1/4 of the way to 1.2 miles! 

Feeling a LITTLE better about the HIM after today.  5 months to get to 2112 yards!

Am i still an animal if it was just 100m sprints? ROARRRRRR, meowwwww

Do it. 200m on valentines weekend, followed up by a nice meal at a Hash House equivalent.

Good one you. I'll stop you before Suzy gets to you. CONGRATS ON YOUR LONGEST SET. No one is sissy or anything like that.
Its you and all about you.

Linda--how did the run go? thumbs up?

Yep, I think so.  Funny - 3 mile run.  Legs are sore, TOES hurt.  Ankle, okay!  I'm getting soft in my old age.

Starting to work my way back up...


Have a FTP test on Friday, I hate those, I never know how hard to push.

I did one on Monday and it kicked my royal arse. I feel like I paced it decently cuz I didn't have anything left, but the numbers did drop off in the middle a bit. I'm about to do my first interval workout with  my fancy numbers and I'm skeered!! Good luck!!!

Yeah, come to think of it, I believe I threw up a bit at the end of my last FTP test, so must have been a good one.

I think you'll like the interval workouts based on wattage.  really gives you a sense of how hard you are really riding regardless of how you actually feel.

I loved it, and I hated it. I definitely feel like I had a good FTP test as my workout was killer killer killer. Holy Toledo!!! While I was in the range where I wanted to be for my entire intervals, I never held the top end that I had programmed in, so I have some more work to do there! I did finish strong, so that is good -- tells me I slack a bit in the middle and then punch it out at the end!

I wish I had good, specific plans!! Long runs, I just get in calories and then enjoy a nice, hot shower. I know I should probably ice bath but I just hate those!!!!

After long ride/t-run day, I just try to pamper myself all I can before the kids come home from school. So, a good recovery smoothie (yogurt, soy, fruit [tangerines, banana, raspberries, blueberries, pineapple], flax, green vibrance, oatmeal), a hot shower, a cup of tea, and some couch time with a book (sometimes this is just 10 minutes, later on when the workouts are really long this doesn't happen as I drop the kids off at the bus on my bike and meet 'em at the bus after my run!).

And water, water, water for the rest of the day/evening.

Recovery after long runs is a 10 min. ice bath, lots of fluids, carbs, protein, and rest if possible.  After long rides recovery is eating... a lot: )

Linda

For me, it's 8oz of Chocolate Milk the minute I hit the car or the house.  Once home I take 5g Glutamine in H20.  For long runs, it's always an ice bath with epsom salts/baking soda and then a decent meal (leftover pasta, turkey sandwich, etc).  For long rides, it's usually a decent meal followed by a contrast shower.  If it's been a super long effort, I'll put my legs up or try to take a short nap.

Edited by SSMinnow 2011-02-09 10:39 AM

For long runs I try the ice bath, they hurt but you end up feeling so much better after.

Hard runs and bikes I try to do a smoothie, 1 cup milk, 1 cup frozen fruit, 1 bananna, 1 scoop protein powder, and flax seed, drop in the blender.

Mondays are also my active recover days where I have 30-45 minute easy spin on the trainer.

Suzy - what is a contrast shower???

For me after a long effort (bike or run), I typically have some chocolate milk - then try and rest and replace calories for a short while before spending time with the kids.  For long runs, I will typically try the ice bath - actually for me there is no ice involved, just cold water only out of the tap into the tub.  Will do that for as long as I can stand it before taking a shower.

What does everyone define as a long effort?  I will typically do chocolate milk for runs over an hour and bike over 2 hours.  For the ice bath, I usually don't do it until I am up to 11 or 12 miles.

Recovery for me is a Recoverite shake from Hammer and lots of stretching and my compression socks.  For those of you who use Epsom salt baths, how much salt do you put in the tub?  I've been told half to the whole bag.  Is that right?   How full do you make the tub?

Linda, great news on the return to running.  Funny you mention your toes, when I start back running after a layoff that is what hurts the most for me as well. 

Day 2 of starting to feel human again.  I haven't taken any meds today b/c I feel like I've poisoned my liver over the past week, but I realize how much better I felt while on them.  Good thing no one is in the house with me, when I get up to walk across the room I am doubled over in massive coughing fits.  Too bad it's too cold to open some windows, this place needs a serious decontamination!!! 

Heading out for my annual girls' ski trip.  This is our 20th, I think!  TNT =  ___ in Tahoe.   since the sun is shining, it's 68 degrees here, and we've had no precipitation in weeks, I'm also bringing my running shoes.   Since I don't own a laptop, I'm probably out 'til Monday, unless I can borrow one.

Have a great rest of the week, all.  Quick recoveries to the sickies, and I'll look forward to catching up upon my return!

Open a window, Tracey - just turn up the heater!   And remember to turn it off before any witnesses/family return!

Tracy - what kind of compression socks do you wear?  After how long a run do you wear them.

Who else wears compression socks or calf sleeves?  What brands do you like?  I will do my first marathon this year and have considered getting a pair of the sleeves for after longer runs so any inputs are appreciated.


Oh, and...

1,000 posts! 


If not for this MG and all of its useful (usually) banter, I would probably still be back at 300 or so.

If it wasn't for my compression calf sleeves, I guarantee that I would still have awful shin splints.  I've had shin splints for a long time, and since I started wearing them last summer, I haven't had much of an issue *knock on wood*.  Mine are Zoot, mostly because Zoot has 5 different sizes to choose from, and most others only have 3.  I had tried on some of the other brands, but none of the normal sizes fit me.  Zoot sizes are 1, 2, 3, 4, and 5, instead of S, M, and L. 

When my shin splints were at their worst, I was wearing the sleeves for everything but sleeping.  Now, I only wear them on occasion, and I still swear by them.  No way I'd be able to run like I am currently without them!

No racing.  And no real recovery strategy either.  I just relax, I guess.  Chocolate milk sometimes, and junk food other times.  Calf sleeves when I think I need them.  Long HOT showers are always a must, also.  I don't do ice baths...ick.

I'm Racing!!!  Chinese New Year's Run, 10k on Sunday.  Goal is to run my a$$ off!  No pacing strategy, I am not supposed to even look at my watch, which will be fun!  It is a 5k/10k and I have a few friends running the 5k, so I might actually have a cheering section.    Barring stomach issues or unknown hills, I should hopefully have a PR.  (knock on wood!)

I may be racing the 200 freestyle at the Saturday Valentine's Swim Meet, if my early Saturday patient would ever call back and let me know if she can come during my lunch hour.  Goal would be to have fun and root some friends on.  50 fly is right after our heat and 2 of my lane mates are racing it! 

Recovery after long runs has lately been a smoothie with almond milk, whole milk yogurt, two scoops of my "Women's" protein powder by Aria that I found at Trader Joes, frozen strawberries, and a banana.  I have this pretty much as soon as I get in the door.  Since I do my long run on Saturday's before work, I usually walk Ripley immediately after my drink, I have found that if I keep moving, I don't seem to get stiff.  When we get back, I usually like eggs and toast with a side of granola and yogurt.

I haven't been doing the compression socks (Zoot) afterwards, yet, but may start because I found that going from 15 to 16.5 miles seemed to make a difference in how my recovery went this last weekend.  I really liked wearing them after the Vegas half, but I get annoyed wearing them under my work clothes...just don't care to have my whole calf covered up and warm...but that must mean they are increasing blood flow!  No ice bath yet as I seem to recover pretty quickly but may try it as we go up to 2 plus hour runs, especially since lots of you guys seem to like it!

Have fun at your 'girl's weekend', Linda!!! 


eta:  I also have some SLS compression calf sleeves but don't like them nearly as much as the full socks.  My feet and ankles seemed to get a little swollen with the sleeves, since they end right at the ankle. 









Edited by kt65 2011-02-09 3:31 PM

George, I consider any runs over 2 or 2.5 hours to be long runs. Bike rides, anything over 3 hours seems long to me. For those efforts, I do try to do some chocolate milk if I end feeling particularly taxed or hungry. Otherwise I just enjoy the smoothie and am mindful of my calories for the rest of the day (i.e. try to stave off hunger but not eat junk calories). Biking makes me much hungrier than running.

Good point I do have compression socks (something from pharmacy) compression sleeves (2xu) and compression tights (2xu)

I picked up the tights for Disney recovery, they seemed to help a bit but didn't work miracles or anything.