Ran a 10k in June (4 Viewers)

[Sand]

Did my hill repeats yesterday in the rain. Still had a great run as I did a mile warm up 4 quarter mile hill repeats and a two mile cool down. I looked as if I had been swimming when I got back.Question for those that do hill repeats a lot. What pace should I be doing these in? I did them as fast as I could...My pace was somewhere in the 6:40 range by my garmin so I am not sure if this is good or not. I did not really feel all that tired, and felt as though I completed them easily enough. My plan does not give me a pacing requirement for this so I am at a loss.

In my talk-out-of-my-### opinion I don't think there is a set pace - it all depends on how long the hill is, how steep, etc. When I work on doing hilly runs (easy to do in my part of the world), I just want to make sure I get a good hip flexor and quad burn out of the run. That at least lets me know I am developing some musculature to be able to run hills well.I certainly need to feel the burn - the run I plan on doing July 4th includes a 3.5 mile climb to start the race - 1000' vertical feet pretty much straight up over that 3.5 miles. Then 4.5 miles down. Not quite Pike's Peak, but enough for major pain if not prepared.---Got a good 5 miler in this morning. 8:30 on the way out, ~7:20 on the way in.

 

[BassNBrew]

Here's an event for you guys. $65 marathon.

http://www.hopeformarrow.org/gmminfo.htm

 

[pmbrown_22]

My wife has decided that we ar going to join the Y. I have been asking for a bit just for the pool aspect of it, which leads me to this question. What is the proper swim attire for doing laps? I hear some of you balk at the swim trunks, but I am not a speedo, bannana hammock kind of guy. Are the bike short looking swim stuff ok?

 

[tri-man 47]

My wife has decided that we ar going to join the Y. I have been asking for a bit just for the pool aspect of it, which leads me to this question. What is the proper swim attire for doing laps? I hear some of you balk at the swim trunks, but I am not a speedo, bannana hammock kind of guy. Are the bike short looking swim stuff ok?

Swim trunks are OK. In fact, I've seen in a catalog some training trunks that have a pocket-like design specifically to create more drag in the water, thereby making it a tougher workout. Loose-legged swim trunks will naturally have more drag, which you might or might not like as you get used to the swim routine. Also, those trunks will typically retain more water and be more of a nuisance in the locker room and gym bag. But overall ...we'll allow it. Will your wife be swimming, too? Does she, um, need our counsel as well?---Good training runs, guys! Don't die, Tecumseh!!

 

[pmbrown_22]

My wife has decided that we ar going to join the Y. I have been asking for a bit just for the pool aspect of it, which leads me to this question. What is the proper swim attire for doing laps? I hear some of you balk at the swim trunks, but I am not a speedo, bannana hammock kind of guy. Are the bike short looking swim stuff ok?

Swim trunks are OK. In fact, I've seen in a catalog some training trunks that have a pocket-like design specifically to create more drag in the water, thereby making it a tougher workout. Loose-legged swim trunks will naturally have more drag, which you might or might not like as you get used to the swim routine. Also, those trunks will typically retain more water and be more of a nuisance in the locker room and gym bag. But overall ...we'll allow it. Will your wife be swimming, too? Does she, um, need our counsel as well?---Good training runs, guys! Don't die, Tecumseh!!

At this point she will probably only be in the pool to play with the kids occasionally. I am not sure how much my schedule will allow me swim, but she will probably be doing some of the classes and using the treadmill/ellypticals. I will definitely let her know that the runners on the internet want to help out with swimming attire. Not sure how it will go over, but hey at least I will try.

 

[2Young2BBald]

My wife has decided that we ar going to join the Y. I have been asking for a bit just for the pool aspect of it, which leads me to this question. What is the proper swim attire for doing laps? I hear some of you balk at the swim trunks, but I am not a speedo, bannana hammock kind of guy. Are the bike short looking swim stuff ok?

Swim trunks are OK. In fact, I've seen in a catalog some training trunks that have a pocket-like design specifically to create more drag in the water, thereby making it a tougher workout. Loose-legged swim trunks will naturally have more drag, which you might or might not like as you get used to the swim routine. Also, those trunks will typically retain more water and be more of a nuisance in the locker room and gym bag. But overall ...we'll allow it. Will your wife be swimming, too? Does she, um, need our counsel as well?---Good training runs, guys! Don't die, Tecumseh!!

At this point she will probably only be in the pool to play with the kids occasionally. I am not sure how much my schedule will allow me swim, but she will probably be doing some of the classes and using the treadmill/ellypticals. I will definitely let her know that the runners on the internet want to help out with swimming attire. Not sure how it will go over, but hey at least I will try.

Unpadded tri shorts or "jammers" would be best to avoid chaffing and for comfort (and most guys where I swim wear one or the other). I swim in an unpadded pair of Sugois. As the kids get older, letting them bomb you while you swim train is great practice for race day.

 

[Lehigh98]

In my 3 runs last week I saw a steady increase over the run to where I was over 190 in the third mile each time. That seems kind of high and I'm wondering where I should be and how to determine my "max" heart rate. Actually, what does that even mean? The rate at which you pass out / drop dead / etc? My resting pulse is around 75 so I may just have a generally higher heart rate? My blood pressure has always been a steady 120/80 or slightly lower.

Was in the low 180's after 3 miles today so went 4 and was up to just 190 at the end.Maybe that means I'm finally getting back in shape.

 

[pmbrown_22]

My wife has decided that we ar going to join the Y. I have been asking for a bit just for the pool aspect of it, which leads me to this question. What is the proper swim attire for doing laps? I hear some of you balk at the swim trunks, but I am not a speedo, bannana hammock kind of guy. Are the bike short looking swim stuff ok?

Swim trunks are OK. In fact, I've seen in a catalog some training trunks that have a pocket-like design specifically to create more drag in the water, thereby making it a tougher workout. Loose-legged swim trunks will naturally have more drag, which you might or might not like as you get used to the swim routine. Also, those trunks will typically retain more water and be more of a nuisance in the locker room and gym bag. But overall ...we'll allow it. Will your wife be swimming, too? Does she, um, need our counsel as well?---Good training runs, guys! Don't die, Tecumseh!!

At this point she will probably only be in the pool to play with the kids occasionally. I am not sure how much my schedule will allow me swim, but she will probably be doing some of the classes and using the treadmill/ellypticals. I will definitely let her know that the runners on the internet want to help out with swimming attire. Not sure how it will go over, but hey at least I will try.

Unpadded tri shorts or "jammers" would be best to avoid chaffing and for comfort (and most guys where I swim wear one or the other). I swim in an unpadded pair of Sugois. As the kids get older, letting them bomb you while you swim train is great practice for race day.

I bet. They probably wouldn't stop now until I was floating. They think it is great to jump on dad and not stop until I can't walk.

 

[Sand]

My wife has decided that we ar going to join the Y. I have been asking for a bit just for the pool aspect of it, which leads me to this question. What is the proper swim attire for doing laps? I hear some of you balk at the swim trunks, but I am not a speedo, bannana hammock kind of guy. Are the bike short looking swim stuff ok?

Swim trunks are OK. In fact, I've seen in a catalog some training trunks that have a pocket-like design specifically to create more drag in the water, thereby making it a tougher workout. Loose-legged swim trunks will naturally have more drag, which you might or might not like as you get used to the swim routine. Also, those trunks will typically retain more water and be more of a nuisance in the locker room and gym bag. But overall ...we'll allow it. Will your wife be swimming, too? Does she, um, need our counsel as well?

---

Good training runs, guys! Don't die, Tecumseh!!

At this point she will probably only be in the pool to play with the kids occasionally. I am not sure how much my schedule will allow me swim, but she will probably be doing some of the classes and using the treadmill/ellypticals. I will definitely let her know that the runners on the internet want to help out with swimming attire. Not sure how it will go over, but hey at least I will try.

Unpadded tri shorts or "jammers" would be best to avoid chaffing and for comfort (and most guys where I swim wear one or the other). I swim in an unpadded pair of Sugois. As the kids get older, letting them bomb you while you swim train is great practice for race day.

I just swim in regular old board shorts. For practice just wear whatever is comfortable (except a thong, of course). Heck, I don't even own jammers. No need - my board shorts are comfy and for races I have tri shorts. The advantage of board shorts is that when you put the "race" stuff on and start moving through the water you feel fast. Best feeling ever - moving through the water and feeling like you are just about hydroplaning.BTW, if you do get jammers make sure you don't get any with appreciable amounts of spandex or lycra - the chlorine will degrade them. Speedo has an enduro line that is polyester. Try those first (they won't degrade in the pool). Just do an internet search - you'll find lots of advice there, as well.

The only other piece of attire you need is goggles. For those just hit D.i.c.k's or wherever that has a large selection. Dry fit some on. If you can put them on dry without using the elastic and they suck tight to your face they will work for you. Just go through and find ones that will seal and are comfy.

Then just swim. A lot.

 

[pigskinliquors]

2Young: I also think just swimming the 20 for much of your workout vs. doing 90's is a better idea though doing a circle'ish square every once in awhile is not a bad idea. Making turns in tri's are a #####, and practicing them isn't all that bad of an idea. Not good for a workout, but good for practice.

Tecumseh: go get 'em!!

_________________________

I have to share some pretty cool training stories related to our neighbors/best friends. Both the Mrs. and I have been runners for a long time, and one of our other neighbors has done a marathon and a couple triathlons. Two other couples in the neighborhood and the other tri-guy's wife have NEVER been runners (all, but one not even remotely). Yet, it looks like the 8 of us are going to run a half marathon in early March. My wife will be running 8 miles with the three gals tomorrow. They ran 6 miles last weekend, which was the longest run for all but my wife. Two of the girls had never run a mile in their life when training started. I proposed t-shirts last night that say "Saddle Creek: the drinking club with a running problem" and it looks like we'll get some printed. Pretty cool to see non-runners get the "bug"!

Giddyup; it's Go time!

 

[2Young2BBald]

I have to share some pretty cool training stories related to our neighbors/best friends. Both the Mrs. and I have been runners for a long time, and one of our other neighbors has done a marathon and a couple triathlons. Two other couples in the neighborhood and the other tri-guy's wife have NEVER been runners (all, but one not even remotely). Yet, it looks like the 8 of us are going to run a half marathon in early March. My wife will be running 8 miles with the three gals tomorrow. They ran 6 miles last weekend, which was the longest run for all but my wife. Two of the girls had never run a mile in their life when training started. I proposed t-shirts last night that say "Saddle Creek: the drinking club with a running problem" and it looks like we'll get some printed. Pretty cool to see non-runners get the "bug"! Giddyup; it's Go time!

I LOVE rallying a group of people to do events. Its rewarding as heck to watch folks achieve goals they otherwise thought were impossible.

 

[pigskinliquors]

Ran a hilarious 10 miler with the other three guys this morning at an almost painfully slow pace (9:43 overall). The 4 girls are out for their 8 miler right now. We all stayed up until 1:00 last night drinking and eating spicy sausage (one of the guys wasn't as he's one of the liver problem guys), and we started our run at 6:00 am. It was the funniest run I think I've ever had, as two of the guys were having major bowel problems, all of us had gas, one guy sharted, and another had bloody nipples (fun, fun, fun!). My HR stayed at 150 for almost the entire run, and peaked at 154 (I typically race at an average of 175). It felt great to just put miles in, and to share the time.

 

[tri-man 47]

Funny stuff, liquors!!

Swim goggles: I use the Aqua Sphere, which is a wider-faced goggle ...good for an expanded view (very nice for racing). I've had the same pair for 3-4 years now, actually. Every few swims, I drop on some slightly watered-down baby shampoo, roll it around for full coverage, lightly rinse them off under the tap, and I'm good to go - that creates enough of a film to avoid fogging.

--

For no real good reason, I ran a half-marathon this morning. I've only been running once a week since my October marathon, so I'm not in very good conditioning for a longer run. But, hey ...

 

[BassNBrew]

Ran a hilarious 10 miler with the other three guys this morning at an almost painfully slow pace (9:43 overall).

:finger: :finger:Yup...the double bird.

 

[2Young2BBald]

So I went a registered for a 1/2 Ironman this morning I should be quite the PIA to live with this spring & summer.

Great story PSL, the kind of things my non-running friends don't get. Your story would get the typical "why in the hell would you even want to go for a run like that"?

 

[prosopis]

Ran a hilarious 10 miler with the other three guys this morning at an almost painfully slow pace (9:43 overall).

:finger: :finger:Yup...the double bird.

I am behind you with two more.

 

[Sand]

Ran a hilarious 10 miler with the other three guys this morning at an almost painfully slow pace (9:43 overall).

:finger: :finger:Yup...the double bird.

----Got a 2400yd swim in this morning and went out for a run this afternoon. I intended to do an 11 mile run (longest ever). After eight I was in trouble and felt awful through 10.5, where I cut it short and limped in. Not sure what happened, but my legs are toast - hamstrings really tightened up and I felt pretty darn crappy after I stopped. Ugh. If I am going to do halfway decent at my half I really need to do better than this - very disappointing.

 

[2Young2BBald]

I think I went and injured myself yesterday. Since doing that snow run 2 weeks ago, my lower right calf has been achy and tight. I've been able to work out through and, in fact was having a rather big week which I am sure didn't help things. I set out with the thought of running some where between 4 & 6 miles, but was feeling so good I decided to stretch things out to about 8. Looking at the Garmin data, I was cruising. With my heart rate never getting above 168, I did the first mile in 8:38, second in 7:55, 3rd in 8:32, 4th in 8:38 and was going to run about an 8:36 in the 5th mile when things fell apart.

I had just run up a decent hill and made a 90 degree right turn. The calf that had been bugging me tightened up. I could not have been farther from home, so I stretched out and thought I could continue on at a slow pace. Not so much, this made it worse and made the pain travel up the calf a bit. Lucky for me, I was only a 1/2 mile from my folks house, so I walked there (to find they weren't home). I thought I was screwed, but got in the garage service door and found a key in a spot where we used to hide it when I was a kid (I think it has been there for 30 years). I called my wife (and scared the hell out of her) to come get me.

Back home I applied ice and have what I would describe as a semi painful cramp in the lower muscle that ties to the ankle. I've torn this same calf before, but that was higher up in the larger muscle. The internet diagnosis is a grade 1 calf strain. I am going to keep treating with heat and ice and think (HOPE) it is nothing all that serious. I'll rest today and see if I can swim easy tomorrow, or I'll take a few more days off and swim Wednesday. If nothing else, I taught myself a lesson I already knew, but ignored. I've needed a rest/recovery period and my body decided it was time.

eta, to make matters worse, my daughter didn't get the tri team sponsorship. She is taking it much better than I am.

 

[tri-man 47]

I taught myself a lesson I already knew, but ignored. I've needed a rest/recovery period and my body decided it was time.

When was the last time you had a few weeks of down time? It seems like you've been racing/training/pushing hard rather non-stop! Heed the lesson, my friend ...heed the message. Sorry to hear about the injury!

my daughter didn't get the tri team sponsorship. She is taking it much better than I am.

Sorry to hear this too, but it might be best if you don't make a big deal out of it. She's young (no pun intended) with a lot of years ahead of her for all of this.

 

[2Young2BBald]

I taught myself a lesson I already knew, but ignored. I've needed a rest/recovery period and my body decided it was time.

When was the last time you had a few weeks of down time? It seems like you've been racing/training/pushing hard rather non-stop! Heed the lesson, my friend ...heed the message. Sorry to hear about the injury!

my daughter didn't get the tri team sponsorship. She is taking it much better than I am.

Sorry to hear this too, but it might be best if you don't make a big deal out of it. She's young (no pun intended) with a lot of years ahead of her for all of this.

I was thinking about my last chance with some down time. I think it has been over two years since I took any type of break and that was because of a foot injury. It is a tough lesson, but I have big dreams for this year and am going to take it easy. I plan on swimming and working a bit on diet for the next two or three weeks along with addressing how I stretch. I am also going to try and find some 2XU sleeves. I want to see if they are "swimable" to protect the calf in the water. The kid is cool with everything. She has an "I'll get'em next time" attitude about this. In fact, we did some eBay searching today to find her a new pair of tri shorts.

 

[Sand]

I taught myself a lesson I already knew, but ignored. I've needed a rest/recovery period and my body decided it was time.

When was the last time you had a few weeks of down time? It seems like you've been racing/training/pushing hard rather non-stop! Heed the lesson, my friend ...heed the message. Sorry to hear about the injury!

my daughter didn't get the tri team sponsorship. She is taking it much better than I am.

Sorry to hear this too, but it might be best if you don't make a big deal out of it. She's young (no pun intended) with a lot of years ahead of her for all of this.

I was thinking about my last chance with some down time. I think it has been over two years since I took any type of break and that was because of a foot injury. It is a tough lesson, but I have big dreams for this year and am going to take it easy. I plan on swimming and working a bit on diet for the next two or three weeks along with addressing how I stretch. I am also going to try and find some 2XU sleeves. I want to see if they are "swimable" to protect the calf in the water. The kid is cool with everything. She has an "I'll get'em next time" attitude about this. In fact, we did some eBay searching today to find her a new pair of tri shorts.

The calf will heal up - hopefully really quickly! Good to see the kid is holding up. Those kind of small setbacks are (dare I say this) character building.

 

[pigskinliquors]

...I plan on swimming and working a bit on diet for the next two or three weeks along with addressing how I stretch. I am also going to try and find some 2XU sleeves. I want to see if they are "swimable" to protect the calf in the water. The kid is cool with everything. She has an "I'll get'em next time" attitude about this. In fact, we did some eBay searching today to find her a new pair of tri shorts.

So sorry to hear about both your calf and daughter 2Young. Having just come off another calf injury I can certainly feel your pain. I purchased a pair of 2XU's just after Christmas, and have been too paranoid to run with just them = I am wearing them with Oxysox They seem to add more compression, but I don't really know if they are helping any more than just Oxy's. Make sure you measure carefully before purchasing, and if in doubt purchase the smaller size (this is the advice I was given when I ordered mine, and am glad I went smaller). They will certainly work for swimming, though I haven't tried them in the water. Hang in there!

 

[El Floppo]

My wife has decided that we ar going to join the Y. I have been asking for a bit just for the pool aspect of it, which leads me to this question. What is the proper swim attire for doing laps? I hear some of you balk at the swim trunks, but I am not a speedo, bannana hammock kind of guy. Are the bike short looking swim stuff ok?

Swim trunks are OK. In fact, I've seen in a catalog some training trunks that have a pocket-like design specifically to create more drag in the water, thereby making it a tougher workout. Loose-legged swim trunks will naturally have more drag, which you might or might not like as you get used to the swim routine. Also, those trunks will typically retain more water and be more of a nuisance in the locker room and gym bag. But overall ...we'll allow it. Will your wife be swimming, too? Does she, um, need our counsel as well?---Good training runs, guys! Don't die, Tecumseh!!

At this point she will probably only be in the pool to play with the kids occasionally. I am not sure how much my schedule will allow me swim, but she will probably be doing some of the classes and using the treadmill/ellypticals. I will definitely let her know that the runners on the internet want to help out with swimming attire. Not sure how it will go over, but hey at least I will try.

Unpadded tri shorts or "jammers" would be best to avoid chaffing and for comfort (and most guys where I swim wear one or the other). I swim in an unpadded pair of Sugois. As the kids get older, letting them bomb you while you swim train is great practice for race day.

fwiw- I used to always train in pocketed beach-type shorts. Not an image thing for me- just thought anything that made training more difficult (ie: more drag) was a good thing. Never had a problem with chaffing.

 

[gruecd]

Hey, guys. Did an 8-miler yesterday at 7:47 pace and a 4-miler this afternoon at 7:36 pace. Basketball game tonight at 6:00, which means that I'll miss almost the entire first half of the Vikes/Saints game.

Boston training "officially" starts tomorrow, so I guess it's time to get after it. I can tell there's still a little inflammation in the knee, but it's bearable.

tri-man: So how'd you do???

2Young: Sorry to hear about your calf. Get well soon.

 

[Tecumseh]

5 miles completed. Really struggled with tightness in my lower legs, but pushed through it. Applied heat, and I think I'm good now.

 

[El Floppo]

5 miles completed. Really struggled with tightness in my lower legs, but pushed through it. Applied heat, and I think I'm good now.

Wasn't this your longest run evah?

 

[Sand]

5 miles completed. Really struggled with tightness in my lower legs, but pushed through it. Applied heat, and I think I'm good now.

Wasn't this your longest run evah?

If so

 

[Tecumseh]

5 miles completed. Really struggled with tightness in my lower legs, but pushed through it. Applied heat, and I think I'm good now.

Wasn't this your longest run evah?

If so

Yup. At this rate i should be ok for my 1/2 in March.

 

[wraith5]

hey gents. been a crazy busy week for work and haven't been able to get over here to check in. The good news is I got through our annual kick-off meetings unscathed and actually made our "Circle of Excellence" for the first time for my 2009 efforts.

2Y I'm really sorry to hear about your injury!!

My back is probably 95% now. I still get sore late in the day but I'm able to do anything I want.

I was able to get on the bike trainer 2x 60 minutes this week as well as one 1300yd swim. Did a couple of short tempo runs (3 & 2.5 miles) with a mile warm-up/cool-down. Today I got out for a 12 mile run and it was... well I guess we're calling it "painfully slow" at 9:45 pace. My HR was solid the whole way but I just didn't have any speed in my legs.

The past 2 weeks I've had 5 bike rides, 5 runs and 2 swims. Not surprising I'm tired!! Still I'm digging the new activity level and looking forward to adding some mileage all around.

 

[tri-man 47]

Hey, guys. Did an 8-miler yesterday at 7:47 pace and a 4-miler this afternoon at 7:36 pace. Basketball game tonight at 6:00, which means that I'll miss almost the entire first half of the Vikes/Saints game.

Boston training "officially" starts tomorrow, so I guess it's time to get after it. I can tell there's still a little inflammation in the knee, but it's bearable.

tri-man: So how'd you do???

Boston -- go get 'em!! I didn't do a race on Saturday; I just ran 13.1 miles 'cause I wanted to. Ran it in 1:54 (8:42/mi). I gotta little work to do before August.

 

[pmbrown_22]

Wet weekend for me here guys. On Saturday, I waited just long enough for it to start running in the rain for my 6 mile at MP. Made it anyway, but it was rough. Running in the rain is such a downer to me. Makes me feel good when I am done, but man it sucks. Yesterday did 13, yes you guessed it, all in the rain. Was a slow steady rain and nothing real heavy, but it made everything twice as long as I wanted it. I had good times on both runs, but the feeling when everything is wet is just demoralizing when you are 6 or 7 miles away from home.

 

[2Young2BBald]

Trying to remain positive, R.I.C.E. appears to be working well for the calf. I have limited swelling, no bruising and only a bit of localized tenderness. Everything I have Googled up on R.I.C.E. states to ice for the 1st 48 hours post injury. I have hit it with 20 minutes of ice every 3 hours since hurting it and like the what it does. Is there any harm in continuing the ice for another day?

PSL, I ordered up a pair of the 2XU calf guards. Just after I ordered them, I starting thinking that the chlorine in the pool may degrade them. Didn't find any warnings by searching, is there anything you recall on the box that may have warned against exposing them to chlorine or other pool chemicals? I REALLY want to swim tonight, but will take the next two days off of everything and, if all feels OK, give the pool a whirl on Wednesday.

Depending on how I feel the rest of the week, I'd like to bike on Sunday on the trainer. The recovery plan in my noggin has me planning on staying away from running for the next 2 weeks and starting up from mental scratch after this.

It had been a while since I needed to ice anything and remembered a cool little ice pack trick. Bag up about a 1/2 large Zip Lock bag of crushed ice and add about 3/4 cup of rubbing alcohol. Then Zip Lock bag it to avoid leaking. The ice and alcohol create a think slush that will mold to the muscle (be sure to cover with a towel, sock etc) and it can be refrozen for multiple use. Just thought I'd share.

 

[gruecd]

Did a "painfully slow" 8-miler this morning before work at 8:20 pace. I don't know what it is, but I just can't run fast in the morning. Anyway, it's done. Knee still isn't 100%, but it's definitely getting better. Schedule only calls for 35 miles this week, but I'll probably try to get it up closer to 45-50. Shooting for another 9 tomorrow.

 

[pigskinliquors]

Trying to remain positive, R.I.C.E. appears to be working well for the calf. I have limited swelling, no bruising and only a bit of localized tenderness. Everything I have Googled up on R.I.C.E. states to ice for the 1st 48 hours post injury. I have hit it with 20 minutes of ice every 3 hours since hurting it and like the what it does. Is there any harm in continuing the ice for another day? PSL, I ordered up a pair of the 2XU calf guards. Just after I ordered them, I starting thinking that the chlorine in the pool may degrade them. Didn't find any warnings by searching, is there anything you recall on the box that may have warned against exposing them to chlorine or other pool chemicals? I REALLY want to swim tonight, but will take the next two days off of everything and, if all feels OK, give the pool a whirl on Wednesday.Depending on how I feel the rest of the week, I'd like to bike on Sunday on the trainer. The recovery plan in my noggin has me planning on staying away from running for the next 2 weeks and starting up from mental scratch after this. It had been a while since I needed to ice anything and remembered a cool little ice pack trick. Bag up about a 1/2 large Zip Lock bag of crushed ice and add about 3/4 cup of rubbing alcohol. Then Zip Lock bag it to avoid leaking. The ice and alcohol create a think slush that will mold to the muscle (be sure to cover with a towel, sock etc) and it can be refrozen for multiple use. Just thought I'd share.

R.I.C.E. certainly helps = keep it up. I didn't see anything on the calf guards regarding the effect of chlorine, but they do promote them to be worn all they through tri's. At worst, they don't last as long as you'd like. I have 4 permanent ice bags using the rubbing alcohol trick For those attempting this at home, please make sure to double bag them

 

[Third]

Did a "painfully slow" 8-miler this morning before work at 8:20 pace. I don't know what it is, but I just can't run fast in the morning. Anyway, it's done. Knee still isn't 100%, but it's definitely getting better. Schedule only calls for 35 miles this week, but I'll probably try to get it up closer to 45-50. Shooting for another 9 tomorrow.

Little Rock just released pictures of this year's finisher medal.The full marathon medal is 7 3/4 in. long x 6 in. wide and weighs 1.67 lbs.

The half marathon medal is 4 in. x 4 in.

 

[jb1020]

This has likely been discussed in the past 300 pages or so, but ive just been enlightened by the vibram fivefingers does anyone here run in them or know someone thats run in them?

ive heard good things, but $80-90 seems pretty steep for what it is. ive heard good things about the benefits of running in them.

thanks

 

[gruecd]

Did a "painfully slow" 8-miler this morning before work at 8:20 pace. I don't know what it is, but I just can't run fast in the morning. Anyway, it's done. Knee still isn't 100%, but it's definitely getting better. Schedule only calls for 35 miles this week, but I'll probably try to get it up closer to 45-50. Shooting for another 9 tomorrow.

Little Rock just released pictures of this year's finisher medal.The full marathon medal is 7 3/4 in. long x 6 in. wide and weighs 1.67 lbs.

The half marathon medal is 4 in. x 4 in.

Yeah, those puppies are heavy. I ran down there in 2008, and I distinctly remember having to take the medal off my neck because it was starting to hurt.

 

[2Young2BBald]

This has likely been discussed in the past 300 pages or so, but ive just been enlightened by the vibram fivefingers does anyone here run in them or know someone thats run in them?

ive heard good things, but $80-90 seems pretty steep for what it is. ive heard good things about the benefits of running in them.

thanks

I responded to a question about them sometime around the first week of December as I recall. Cliff's Note version, a guy I've trained with swears by them and credits being able to do longer distances w/out pain based on what they do. I'll try and find the post when I get minute.

 

[Keggers]

Quick update from this afternoon:

1 mile warm-up @ 8:34

6 x 800 (6:49 pace) with 400 recoveries (8:34 pace)

1 mile cool-down @ 8:34

Total of 6.25 miles. It was difficult but also felt great!!!!!!

 

[BassNBrew]

I think I had a swimming break thru today (watch out Sand). Turns out you're supposed to be doing something with your arms and hands besides failing them around like a windmill. Cranked out some 100's in under 2 minutes and some 25's in about 20 sec. Best part was that I wasn't killing myself to do it.

Tonite was an 8 mile uphill indoor TT. 22 minute effort at 285 watts. Not where I want to be, but not to bad considering all the rain around here keeping us off the roads.

Lastly, I received an invite from the local bike shop to join their cycling team. Nothing too exciting, will get a new kit and some decent discounts on indoor training. The guy leading it up needed someone to grind up miles on the flats and head up the lead out train.

Week 4 without a drop of alcohol. Honestly it's not working out as well as it should be. Kinda confirms my theory that beer does not put on weight. After the first couple I believe that you pee out most of the rest of the calories from any additional consumption. I'm going to stick with it as it may spur me to workout more to get to my goal weight and consumption can resume.

 

[Sand]

I think I had a swimming break thru today (watch out Sand). Turns out you're supposed to be doing something with your arms and hands besides failing them around like a windmill. Cranked out some 100's in under 2 minutes and some 25's in about 20 sec. Best part was that I wasn't killing myself to do it.

I still work on coordination and cadence. When everything is working together you'd be surprised at how fast you can go.And if you can improve to be faster than me I'll be the first to stand and cheer - that would be awesome!

 

[bentley]

Week 4 without a drop of alcohol. Honestly it's not working out as well as it should be. Kinda confirms my theory that beer does not put on weight. After the first couple I believe that you pee out most of the rest of the calories from any additional consumption. I'm going to stick with it as it may spur me to workout more to get to my goal weight and consumption can resume.

Mother ####er. I leave this thread for a little while and this is what happens?

 

[2Young2BBald]

Sand & Tri-Man, swim question. That floaty-thing that is pressed between the knees, is it used to work on arm technique and to avoid using the legs? I NEED to do something without using the legs and there is a trash can full of swim stuff at the pool and there are a handful of these. If this is what this thing does, what are the drills I should be doing? THANKS!

 

[pmbrown_22]

Quick update for me. Did 4 easy miles Monday on the treadmill as a recovery run. Last night I did 7 miles at around a 9 pace. Man I felt like I was moving backward. It was cold and there was wind in my face. I had a hard time finishing last night.

 

[El Floppo]

Sand & Tri-Man, swim question. That floaty-thing that is pressed between the knees, is it used to work on arm technique and to avoid using the legs? I NEED to do something without using the legs and there is a trash can full of swim stuff at the pool and there are a handful of these. If this is what this thing does, what are the drills I should be doing? THANKS!

it's used for a couple of things- get's your legs lifted (ie: good position in the water) and keeps you from using them much more than a flip of the ankle (whcih is pretty much all I used when I raced... but don't forget Floppo= molasses in the water) so that you can work on your stroke.I had a float pretty much shoved down there at all times. In fact... no. that's not a float.

 

[tri-man 47]

Haven't read the whole thread, so this may have been talked about... but any runners in here run in Vibram Fivefingers?

I need to start running and was considering converting to these. I do some martial arts training and so I train in bare feet all the time. I have had knee/shin troubles in the past when I have run and I read that barefoot running can help with those problems because you re-train your body to run on the balls of your feet and take the impact off the bones/joints in your legs.

This has likely been discussed in the past 300 pages or so, but ive just been enlightened by the vibram fivefingers does anyone here run in them or know someone thats run in them?

I've been thinking about this since Worm raised the question a few weeks ago and since reading a Runner's World debate about the benefits of barefoot running. I really like the concept. I do think running shoes are overbuilt, thereby giving a false sense of comfort and allowing more heel-striking weak form.A radical thought I've had (especially for 2Young, our sprint tri transition guru) is that if one were to master barefoot running, that could be a nice benefit in a triathlon transition - hop off the bike and go! I might try some barefoot running on the local track this summer before seriously considering taking the plunge with the Vibram's. But I do like the logic.

 

[jb1020]

Haven't read the whole thread, so this may have been talked about... but any runners in here run in Vibram Fivefingers?

I need to start running and was considering converting to these. I do some martial arts training and so I train in bare feet all the time. I have had knee/shin troubles in the past when I have run and I read that barefoot running can help with those problems because you re-train your body to run on the balls of your feet and take the impact off the bones/joints in your legs.

This has likely been discussed in the past 300 pages or so, but ive just been enlightened by the vibram fivefingers does anyone here run in them or know someone thats run in them?

I've been thinking about this since Worm raised the question a few weeks ago and since reading a Runner's World debate about the benefits of barefoot running. I really like the concept. I do think running shoes are overbuilt, thereby giving a false sense of comfort and allowing more heel-striking weak form.A radical thought I've had (especially for 2Young, our sprint tri transition guru) is that if one were to master barefoot running, that could be a nice benefit in a triathlon transition - hop off the bike and go! I might try some barefoot running on the local track this summer before seriously considering taking the plunge with the Vibram's. But I do like the logic.

ive been looking and i think i might give them a shot. will update...

 

[Third]

Haven't read the whole thread, so this may have been talked about... but any runners in here run in Vibram Fivefingers?

I need to start running and was considering converting to these. I do some martial arts training and so I train in bare feet all the time. I have had knee/shin troubles in the past when I have run and I read that barefoot running can help with those problems because you re-train your body to run on the balls of your feet and take the impact off the bones/joints in your legs.

This has likely been discussed in the past 300 pages or so, but ive just been enlightened by the vibram fivefingers does anyone here run in them or know someone thats run in them?

I've been thinking about this since Worm raised the question a few weeks ago and since reading a Runner's World debate about the benefits of barefoot running. I really like the concept. I do think running shoes are overbuilt, thereby giving a false sense of comfort and allowing more heel-striking weak form.A radical thought I've had (especially for 2Young, our sprint tri transition guru) is that if one were to master barefoot running, that could be a nice benefit in a triathlon transition - hop off the bike and go! I might try some barefoot running on the local track this summer before seriously considering taking the plunge with the Vibram's. But I do like the logic.

I heard on a running podcast this week that the first real scientific study comparing running w/shoes v. running w/o shoes is supposed to be released in the scientific journal Nature this spring.

 

[Third]

I had a 2-day trial that started this past Monday, so my running schedule got out of whack. Had to put off the Sunday long run and finally got to it yesterday afternoon. I left the office early and did 10 miles (my first double-digit mileage run). I felt really sluggish the first half but evened out a little towards the end. It was really windy. My target pace was 9:00, but I finished at 9:15. All in all relatively pleased and more than anything just glad to get back out on the pavement..

 

[tri-man 47]

I had a 2-day trial that started this past Monday, so my running schedule got out of whack. Had to put off the Sunday long run and finally got to it yesterday afternoon. I left the office early and did 10 miles (my first double-digit mileage run). I felt really sluggish the first half but evened out a little towards the end. It was really windy. My target pace was 9:00, but I finished at 9:15. All in all relatively pleased and more than anything just glad to get back out on the pavement..

Good job! ...also to Keggers and BnB for solid runs/swims, respectively.