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Champion ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() CyborgQueen - 2010-01-18 3:53 PM gdale - 2010-01-18 1:30 PM fattyfatfat - 2010-01-18 3:24 PM CyborgQueen - 2010-01-18 2:13 PM Running/plan fustrations It has rained in Vegas - about time (although, I hate it because it throws off my dog...she gets confused, and it takes so many trips outside for her to go potty!). Anyways - the rain probably will let up in a little while, but should I go out for a run in the rain on the trail? I'm afraid it will get a little muddy and wreck my shoes. Should I go for a swim (1200 meters of all DRILLS! as given by my swim coach!) instead? But I would think that the muddiness will increase the traction a little bit, and softness lowers the pounding? I have never done anything in the rain or post-rain, so I don't know what to expect. I don't have a set plan, just 2x2x2 (and I failed at getting any bike rides this week...my bad). I tried following the BT plan, but I'm like at week 7...I'm too far ahead. I just wish I can magically come up with a plan, ramping it up a little bit, taper down before my first tri...but no, it's hard..especially when I want to do many more runs, and many more swims! Arrgh! *breathes a sigh of relief* Now my fustrations is gone...until tomorrow. :-P yeah you don't want to do that. also i'd think twice about going swimming. you might wet and ruin your makeup.. GO RUN IN THE RAIN!!!!! train in it, race in it! and have fun! running in the rain is awesome!! you have plenty of time before now and irongirl. do not try to make up lost workouts by ramping up too much. focus on the BT plan from here on and make a concerted effort to hit those bike workouts... and the others too I was going to make a comment too but John's comment says it all...in fact, I almost spit water at my computer screen! When I started my BT plan last year, I adjusted the week 1 times for where I was currently and then did the incrementals each week based on the plan. It worked well for me and allowed me some flexibility because for where I was fitness wise at the time it was way too light for running, a little light for swimming and just about right for biking. So if you feel like the plan isn't enough for you, adjust it but keep with the rules of increasing volume per week and decreases in volume for the recovery weeks. George LOL! at everyone's comments...I was actually waiting for someone to say, "HTFU and stop being a prissy and go out there!". I'm going!! Thanks for the suggestion - I now feel a little bit better, and I'm starting to grasp what to do with training plan-wise. It totally make sense on 3 weeks increase volume, then 1 week recover and on and so on until taper week. I'm working on fine-tuning my plans though. one more thing. you're not alone with nailing down a training plan. its an issue for lots of people. the 1/4 iron was my first tri. i couldn't find a plan for it anywhere so after asking a ton of questions and posting about it i finally settled on a tri-newbies OLY. |
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Champion ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Suzy, have you looked at Speedplays? It's what all the cool kids are using. Plus they are coming out with a Power meter built into the spindle of them here soon. |
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Master ![]() ![]() ![]() | ![]() ashort33 - 2010-01-18 3:31 PM Jeepguy2358 - 2010-01-18 2:31 PM Doug / Reub - I'm glad to hear you guys have some positive news regarding your achilles issues. I had the same problem last spring. For me, I was unable to stretch the muscle because of lack of mobility in my ankle joint. Luckily we were able to loosen it up to allow me to stretch it. One thing she found worked well was ultrasound and a solution used with it called DEX. I think she said it's an anti-inflamatory gel that when used with ultrasound, works deep into the muscle. Great news for both of you. BTW - is it 65 anywhere else right now? I just got in from my first outdoor ride of 2010 (33.5 miles, 1 hr. 54 min). 65 tomorrow and Wednesday, then back to average in the 50's. I'm loving this stuff! Yep 65 here, but I have to go hook my bike up to the CT - I have a 20min CP test today that I can't do outside... 50's and sunny and beautiful here. I rode in blustering wind indoors at 5am today -- insomnia due to wind. Had I known the weather was going to do this, I would have put off the ride until hubby got home and done it outside! Boo! Oh well, I get to go run 30 minutes in a sassy new skirt that I bought that I thought wouldn't see the light of day until April. Hope my white legs don't blind the passers-by...!! |
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Champion ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() You guys are killing me with your beautiful weather stories...it is around 32F which is pretty nice for WI in the winter, but still too cold to ride outside. If I was running something other than rehab crap I would think today was pretty perfect for a January 10miler. SIGH, I guess I will have to wait for mid 70s in Cabo on Saturday ![]() Tony, I think Speedplays would be too much of a hot spot for me and my apparent tender feet. I do miss my double sided MTB pedals sometimes, but a girl has got to move on. DJ, I am sure you are already out there messing up those shoes. I agree with most all the comments, but one. I think you need to be careful if it is muddy. It might be a softer surface, but it could also be downright slippery. Caution and no speedwork would be my advice. |
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Elite ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Suzy--70's and cabo sound marvelous. Kyla, I hear you! I started my trainer ride while it was raining buckets, and at the end of the first movie, the sun came out...but I still had 1.5 hours to go...hard to judge those "windows of opportunity"...no worries, it is pouring once again. DJ, how did that run go? I'm a big wuss when it comes to running in the rain, but so far I've been super lucky this year, rains seem to come on my bike days...and i don't mind riding the trainer...I saw 17 Again and 2 ironman telecasts today. Happy MLK day everyone! It is a good day for me to remind myself that there is always room to be more patient, more tolerant, and more understanding. And to stand up for what I believe in, even if it sometimes conflicts with the "mainstream" folks' beliefs. |
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Master ![]() ![]() ![]() ![]() ![]() | ![]() SSMinnow - 2010-01-18 2:44 PM 10miler. SIGH, I guess I will have to wait for mid 70s in Cabo on Saturday ![]() DJ, I am sure you are already out there messing up those shoes. I agree with most all the comments, but one. I think you need to be careful if it is muddy. It might be a softer surface, but it could also be downright slippery. Caution and no speedwork would be my advice. TMI? I don't think there's such thing as TMI on these forums...if you show us in pictures of the waxing process...now *thats* TMI...unless if you're getting your eyebrows waxed or a little beard waxed...no big deal, everyone does it (just not me!). *winks* Kim and Suzy - Actually, no it wasn't muddy at all. Luckily I waited a bit to allow some drying. It didn't rain at all, and most of the trail got dried up anyways, so it was not slippery at all. Good thing I got home in time, it started drizzling again as soon as I got home from walking the dog. Kim - wish I could say the run was the bestest I've done...but my form was sloppy. The weather was nice, creepy, stormy (I LOVE it!), the headwind was actually nice and cool (didn't bother me at all), it was the side stitch and sloppiness that made it so-so. It's done...and oh yeah, my shoes came out pretty nice, which was a bonus. :-P I know a continuous run will come with time, so I'm not disappointed at all. I'll be just disappointed if I didn't run! PS - I think it's too early in my training to add some speedwork anyways...I *would* like to be able to run for 1 mile straight without any walking too add something like that. Edited by CyborgQueen 2010-01-18 6:37 PM |
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Elite ![]() ![]() ![]() ![]() ![]() | ![]() Hey all. Looks like a lot of you got in some training on another Us holiday ![]() You sure have alot of them. I actually only worked the morning, went for a swim, then hung out with the kiddo's. I love running in the rain DJ. And suzy, that is sooooo not TMI ![]() Enjoy your trip down south this weekend. back at it tomorrow I guess. How are everyone's LS plans shaking out?? |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() | ![]() CyborgQueen - 2010-01-18 2:58 PM They do have some larger ones called Keo Max.. They're supposed to be great.SSMinnow - 2010-01-18 7:13 AM George--what great news....your wife is in the sport you love AND you get a new bike in the process. Cool. My bike fitter was over last night and installed a set of LOOK pedals on my current road bike. He has been searching for a better way to get weight off my metatarsals. My Shimano DAs were loading them to heavily. Rode on them today and so far so good. The last two oustanding items are the wheel set and stem and then the GURU will officially be ready to build. Hoping to have my first fitting right after we get back from Mexico....stay tuned! Oooh awesome! I think you'll like the LOOK pedals. The only gripe that drives me batty sometimes is I have to look down every once in a while when taking off...I'm doing good just taking off, and being able to clip in, but sometimes my feet slip. From what I'm hearing, because it has a wide base and it supports a lot of your feet, it's usually better for those who are prone to injuries to the feet. I have no experience in others type of pedals. I do wish the look pedals can be double sided though. Can't wait to see the build! |
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Elite ![]() ![]() ![]() ![]() ![]() ![]() | ![]() CyborgQueen - 2010-01-18 4:35 PM SSMinnow - 2010-01-18 2:44 PM 10miler. SIGH, I guess I will have to wait for mid 70s in Cabo on Saturday ![]() DJ, I am sure you are already out there messing up those shoes. I agree with most all the comments, but one. I think you need to be careful if it is muddy. It might be a softer surface, but it could also be downright slippery. Caution and no speedwork would be my advice. TMI? I don't think there's such thing as TMI on these forums...if you show us in pictures of the waxing process...now *thats* TMI...unless if you're getting your eyebrows waxed or a little beard waxed...no big deal, everyone does it (just not me!). *winks* Kim and Suzy - Actually, no it wasn't muddy at all. Luckily I waited a bit to allow some drying. It didn't rain at all, and most of the trail got dried up anyways, so it was not slippery at all. Good thing I got home in time, it started drizzling again as soon as I got home from walking the dog. Kim - wish I could say the run was the bestest I've done...but my form was sloppy. The weather was nice, creepy, stormy (I LOVE it!), the headwind was actually nice and cool (didn't bother me at all), it was the side stitch and sloppiness that made it so-so. It's done...and oh yeah, my shoes came out pretty nice, which was a bonus. :-P I know a continuous run will come with time, so I'm not disappointed at all. I'll be just disappointed if I didn't run! PS - I think it's too early in my training to add some speedwork anyways...I *would* like to be able to run for 1 mile straight without any walking too add something like that. Great job getting out there, DJ! I used to get side stitches all of the time, and my advice is to try to breathe deeply, really open up your diaphragm...when I start to sort of feel one coming on, it is usually because I've forgotten this and am not getting enough air. Re: the "sloppiness", I took a running and conditioning class when I first started running again in 2007, and my instructor was all about good posture, checking in with yourself every 200 meters (we did it on a track), and really just trying to instill good form for both running and walking. I believe if you start out with these good habits you will be less likely to get injured and more likely to enjoy running! I looked at my pictures from my marathon and they took 3 sets, one at about the halfway point, one at 21 miles and another at the finish line. I am happy to report that my posture was upright and my arms looked relaxed in all 3 pictures! I was kind of surprised, because I sure felt tired from mile 20 and on. Anyhow, just something to think about when you are out splashing around in Vegas rainstorms! |
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Champion ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() how often do you guys check in with yourself on long runs and longer races? kim are you still on the 200m plan for a marathon? yesterday I started at probably every 1/10 but as the race went on this got longer. until I hit it at 11 then it was almost constant. what does you checklist look like? i have no idea if this is right or not. i should ask the coach. anyways, i'll take a deep breath and hold it for a 1/2 a second. this is where my back straightens and eyes are forward. then my shoulders. then my arm swing. then my stride. trouble is i'm only guessing what my stride should look like. takes maybe 3 seconds. should i be thinking about my hips? anything else? how about during tri's? do you run down a checklist for all three? how do you check all three? swim. try to always be thinking about technique. but in the longer races my mind wanders. i need to watch this. bike. i'm more focused on nutrition. i'm really interested to know what you guys do here. run. same as above. |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Oh...and here's a pic of my schnauzers, as promised They're both female (litter mates) and their names are Gretchen and Krissy. (The dark blob in between them is their toy walrus. Yes....Someone bought me a stuffed walrus as a gift, and the girls immediately claimed it as theirs.) Edited by kickitinok 2010-01-18 9:39 PM |
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Champion ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() dog pics!! lets do it. LOVE the schnauzers. tony (blue heeler), joe (jack russell) madison (jack russell) ![]() |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() | ![]() fattyfatfat - 2010-01-17 9:47 PMdog pics!! lets do it. LOVE the schnauzers. tony (blue heeler), joe (jack russell) madison (jack russell) ![]() Ohhhh....a Blue Heeler and two Jack Russels should keep you very busy! Great running buddies, I bet.... |
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Master ![]() ![]() ![]() | ![]() I'll play dog pictures!! Let's see if I can figure this out, because I've never been able to. If I am successful, here is Trip (Flat-Coated Retriever). And yes, he runs with his bumper. (TripBT.JPG) Attachments ---------------- TripBT.JPG (53KB - 9 downloads) |
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Champion ![]() ![]() ![]() ![]() | ![]() fattyfatfat - 2010-01-18 8:25 PM how often do you guys check in with yourself on long runs and longer races? kim are you still on the 200m plan for a marathon? yesterday I started at probably every 1/10 but as the race went on this got longer. until I hit it at 11 then it was almost constant. what does you checklist look like? i have no idea if this is right or not. i should ask the coach. anyways, i'll take a deep breath and hold it for a 1/2 a second. this is where my back straightens and eyes are forward. then my shoulders. then my arm swing. then my stride. trouble is i'm only guessing what my stride should look like. takes maybe 3 seconds. should i be thinking about my hips? anything else? how about during tri's? do you run down a checklist for all three? how do you check all three? swim. try to always be thinking about technique. but in the longer races my mind wanders. i need to watch this. bike. i'm more focused on nutrition. i'm really interested to know what you guys do here. run. same as above. Swim - on distance, I usually focus on breathing - breathe out bubbles... blow out into the surface... breathe in deeply and repeat Run - I keep repeating "this is fun, this is fun, this is fun...." I could probably use a primer on proper running form. I am sure some of my old form from when I ran track in high school is still there, but I was a sprinter back then so I am sure it is different. When I do the mental checklist it is usually - hands relaxed, arms not crossing, lean from ankles, midfoot strike Bike - my mind wanders horribly on the bike. I am interested in what other think. Occasionally I will think about making sure that I am not pointing my toes downward from 3 to 6 and try to keep a flat foot. Others?? |
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Master ![]() ![]() ![]() | ![]() fattyfatfat - 2010-01-18 8:25 PM how often do you guys check in with yourself on long runs and longer races? kim are you still on the 200m plan for a marathon? yesterday I started at probably every 1/10 but as the race went on this got longer. until I hit it at 11 then it was almost constant. what does you checklist look like? i have no idea if this is right or not. i should ask the coach. anyways, i'll take a deep breath and hold it for a 1/2 a second. this is where my back straightens and eyes are forward. then my shoulders. then my arm swing. then my stride. trouble is i'm only guessing what my stride should look like. takes maybe 3 seconds. should i be thinking about my hips? anything else? how about during tri's? do you run down a checklist for all three? how do you check all three? swim. try to always be thinking about technique. but in the longer races my mind wanders. i need to watch this. bike. i'm more focused on nutrition. i'm really interested to know what you guys do here. run. same as above. These are great questions and a great list. I don't have a set system for checking in... but it is one of the first things I do when I'm tired. Takes my mind off of that, or at least distracts me from what may be hurting or struggling. For running, I check in with my shoulders (back/down, not hunching up), hips forward, arms relaxed, head looking ahead, foot strike (mid-foot), stride length, breathing. For biking, I suck so badly I'm always thinking about technique, but who knows if I think about the right things! LOL! Upper body relaxed, hinged at the hips and not wasting energy moving upper body around, pedal stroke (making sure where I know I tend to have dead spots that I don't have dead spots). I am always watching my cadence and trying to keep it above 90 (except on hills). For swimming, if I get tired I tend to shorten my stroke. So I think about being long and strong, getting a good reach in front. And for side-stiches, I find that if I press hard on that area it helps it go away quicker. But like Kim I really look at my breathing. I breathe odd numbers, like 3 out/2 in. I am almost always counting (same with in the pool, I am always counting). When I am sprinting or going up a tough hill my breathing goes to 2 out/2 in. |
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Champion ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() What's a checklist? Not sure I do that really. When racing. When running I just make sure I am on pace and HR is in a good spot On the bike I make sure I am in the watts, HR isn't crazy and cadence is steady. Swim, I think about what else I need to do during the day, lol, maybe do some catchup drill if I feel I am not swimming well. |
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Expert ![]() ![]() ![]() | ![]() Ugh fugly workout tonight. I will attribute it to my long ride yesterday that probably was not quite recovery, plus the run afterwards that was surely not recovery. My 20 min TT was horrible at best I think it said an average of 195 watts for the 20 min TT, I just did not have anything in me to push it. I may stick with my initial testing equated out. My wife and I babysat our nephew and niece tonight who are 2 and a half and 8 months. It was quite the night, and now I am ready to unwind, without my 30 minute recovery run tonight. Ick! I may get up in the morning and do it to keep on schedule. I got my refund for the wheel/pt combo and have the updater ordered. Gotta keep looking forward for this week. |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() | ![]() kkcbelle - 2010-01-17 9:58 PM I'll play dog pictures!! Let's see if I can figure this out, because I've never been able to. If I am successful, here is Trip (Flat-Coated Retriever). And yes, he runs with his bumper. Awww...what a cute dog! Another great running partner! |
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Expert ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Checklist: Swim: I'm always counting, too. I don't know if I could swim without counting, as it helps me to remember when to breath, how many strokes per length, and finally....when it's time to quit! Run: When I run I pretend there's a zombie chasing me. This keeps me motivated to keep on going. Bike: I like daydreaming when I bike. I'm sure this will come back and bite me in the arse. |
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Champion ![]() ![]() ![]() ![]() | ![]() jvanis - 2010-01-18 9:43 PM Ugh fugly workout tonight. I will attribute it to my long ride yesterday that probably was not quite recovery, plus the run afterwards that was surely not recovery. My 20 min TT was horrible at best I think it said an average of 195 watts for the 20 min TT, I just did not have anything in me to push it. I may stick with my initial testing equated out. My wife and I babysat our nephew and niece tonight who are 2 and a half and 8 months. It was quite the night, and now I am ready to unwind, without my 30 minute recovery run tonight. Ick! I may get up in the morning and do it to keep on schedule. I got my refund for the wheel/pt combo and have the updater ordered. Gotta keep looking forward for this week. After my run tonight, I don't have a 20min TT in me... I will do it tomorrow night after Bible study. I am going to try to run again in the morning. |
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Master ![]() ![]() ![]() ![]() ![]() | ![]() Ooh Doggie pics! Here's Stardust and Hobbes (and me...I can't find one with just her!! how sad is that?!). Stardust is a little bit difficult to photograph, especially when I'm using flash because she's so white. Her eyes are very very dark brown. Cuuuuuute dog! And no, I have NO idea what kind of dog she is. Someday we want to do a DNA test because no matter where I go, everyone wants to know what breed she is. ![]() |
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Champion ![]() ![]() ![]() ![]() | ![]() Alright, another real training question. What does everyone do pre and post run. I am looking to improve recover after running I figure better warm up / cool down / stretching process will help. Here is what I am doing now: WU: 1/4 mile walk in 5 min - 3.0mph CD: 1/4 mile walk in 5 min - 3.0mph Stretch after cool down: 3x20sec calf stretch; 3x20sec heel dip and raises on a curb; 3x20sec stork stand quad stretch; 3 x 30 sec toe touch; 3x20sec abductor/adductor stretch Surely there is a better routine than that out there... |
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Champion ![]() ![]() ![]() ![]() | ![]() CyborgQueen - 2010-01-18 10:10 PM Ooh Doggie pics! Here's Stardust and Hobbes (and me...I can't find one with just her!! how sad is that?!). Stardust is a little bit difficult to photograph, especially when I'm using flash because she's so white. Her eyes are very very dark brown. Cuuuuuute dog! And no, I have NO idea what kind of dog she is. Someday we want to do a DNA test because no matter where I go, everyone wants to know what breed she is. ![]() Cute dog! The cat is cracking me up... My cat has the same look when she is peeved at one of humans she allows to live in the same house as her... |
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Pro ![]() ![]() ![]() ![]() ![]() | ![]() Oh my boy... I have a few pictures of him... (Trick_or_Treat.JPG) (Breaking Trail.jpg) (Dogs_030.jpg) (Various_8-30-06_024.jpg) (Kona_BW.jpg) (ph10028.jpg) Attachments ---------------- Trick_or_Treat.JPG (94KB - 8 downloads) Breaking Trail.jpg (30KB - 19 downloads) Dogs_030.jpg (53KB - 22 downloads) Various_8-30-06_024.jpg (89KB - 15 downloads) Kona_BW.jpg (38KB - 17 downloads) ph10028.jpg (32KB - 14 downloads) |
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