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well damn, i just might have to make it then......BIL is a preacher in Pleasant Grove, wife is pregnant but very fit. how is that course, hilly?Yep. I'm running the half on the 7th...as is gruecd. (Though he'll be finishing when I hit mile 10!). Hope you can make it.Pics of the BIL's wife? Maybe I can help.jb1020 said:
So you enjoy more than five hours of drinking with your lovely wife, she goes back to your room and crawls into bed ...and you head out for some exercise. Liquors, you do us all proud. A stellar FBG/10K thread performance!pigskinliquors said:
With all due respect,pigskinliquors said:
OK, not the thread so much as this specific post, but you get the idea... Sounds like you had a great vacation - congrats on your PR and welcome to the backside of an extra 28,000 calories (or about 190 miles of running for me...)!!
GREAT NEWS! Very happy for you & your family.
Pey, PH. Welcome to the thread.While I guess it isn't technically necessary to rotate shoes, it's definitely recommended. Here's a website that does a great job of explaining the rationale: Rotating Running Shoes. Personally, I rotate at least two pairs of running shoes at any given time. Right now, I'm rotating a pair of Mizuno Wave Rider 11's and a pair of New Balance 1063's. I also track my mileage religiously so I know when it's time to retire a pair.
lol. We did get quite a bit of exercise together, and I had anticipated "exercising in the cabin", but when I realized she wanted to be in "cool-down" mode, I went for a different (less exciting) workout.
She won't get uni, badge and handcuffs until after the Academy (early May) = There will be pic's (and maybe a movie!) taken. Sand: You might be right, but it won't happen the day of the event (my decision to take off w/o them). If we truly decide to run this as a group, I won't let them down. The slower racers are fully committed to finishing, and it would be awesome to see "non-runners" complete this thing. The "slowers" are a bit hesitant to have us reduce our pace to be with them, so they might call it off = I will be off to the races!With all due respect,pigskinliquors said:
HTFU.
Go for a walk to stretch out the legs a bit without taxing your lungs. This will allow you to work your legs a bit if you put down 2 or 3 miles or so and ready them for when you run later this week. I would error on the safe side for now versus suffering a set back. I'd tease you about 50 being cold, but wont. Rather, this just cements my thinking that a run would not be the smartest thing for you right now.On a sort of related topic, my wife & I kicked around being down there for the Disney events next January to do The Goofy, so we may see you for the marathon. We are still on for the tri in Orlando in August and will get you the details on that this summer.eta effing typos.
Thanks for posting this. I won Spinnervals 29.0, Dropping the Hammer at a tri this past summer, but haven't pulled it out of the wrapper. Question, I'd guess I only want to do this on the road bike and not the tri bike, right?
Isn't the rule of thumb that if it's above the neck, it's OK to exercise (and help sweat it out), but if it's below the neck (still in the chest), better to rest? If you still have a tight cough, I'd say wait. But if it's loose, go for a run and leave a nice trail of phlegm. BTW, 50's isn't very cold! Wear a couple of layers and get a good sweat going.
you'll get no such mercy from me! 50 degrees is awesome running weather!! HTFU!! For me personally, I kind of like running (slowly) when I'm getting over being sick. I think it helps clear the gunk out of my system. hit the treadmill this morning for 30 minutes. Using the programs (which incorporate incline and different speeds) is going to take a while to get used to. But I think it'll help improve my short distance running and speed by quite a bit. No back issues at all - woo hoo!!
You should use whatever bike you will be racing with next. If you are using it to train for a tri; use your tri-bike, for a road race = road bike. Indoor training is a great time to work on body position on the bike, as you can concentrate on it more easily. Using the right bike will help train your core for the positions you'll be in.FWIW: I asked Santa for "Have Mercy" 9.0; as it was the only one I could find with an Intensity rating of 10.0. "Dropping the Hammer" 29.0 has an impressive 9.7 = Awesome!
Honestly I see very little value to this type of workout for triathlons, especially this time of year. If you don't have any key races in the near future, you should be working in zone 2-3 building base. From there you should be focusing on intervals taking you from these zones towards threshold. My coach calls it from lacate to threshold. Once that has occurred, then your ready for the high intensity bursts. Beyond this, the bursts in this workout apply to road racing and crits moreso than TTs. Building functional threahold power over longer time periods is more important that building it over short periods.
That siad/said, I have to disagree. Interval training (IMHO) is the best way to increase speed, but I do agree that it should only be done after a base is built. Interval training for cyclists serves the same purpose as interval training for long distance runners = increases your ability to increase your speed, without effecting your HR as much. You need to train with speed, to gain speed. Here's a top ten list of benefits of interval training. I also like them, as I feel I can gain the benefits of long distance training, without having to take hours to get it.
Of course, I mean, who better to Drop The Hammer than a 5'6" 157 pounder with a 29" inseam
I am sooooooo out of my league on the bike
Almost the ultimate size (minus a couple pounds)!Of course, I mean, who better to Drop The Hammer than a 5'6" 157 pounder with a 29" inseamI am sooooooo out of my league on the bike
You are the perfect cycling size. Where you are you should be able to glide up Mont Ventoux, no problem!Of course, I mean, who better to Drop The Hammer than a 5'6" 157 pounder with a 29" inseamI am sooooooo out of my league on the bike
I agree with the premise of interval training. 30 s to 1 m bursts/spins/spirits/killers aren't usful intervals for TTs. This just looks like a comgolmerate of numerous workouts used through the season for various types of racing crammed into one dvd. I'll post more on this later when I can access some links.
Part of the problem is that gravity has a stronger pull on you down there. Tall string beans like me are operating up in the thinner air. Yeah - that's scientific fact.I may have to pick up a tape or two. While I vary my indoor workouts (sometimes focusing on getting off the seat to simulate hills; sometimes pushing an extended slower, harder resistance), I don't approach a workout as laid out in liquors' post above. However, I do agree with BnB's comment that this is the time of year to be building base.Of course, I mean, who better to Drop The Hammer than a 5'6" 157 pounder with a 29" inseam
Damn dude. How do you swim that fast? My swim workout today consisted of drills and then 4 mini-sets x 50m with 20 sec recovery repeated 4 times with 2 mins recovery. 800m total if that makes sense. The goal was to go easy the first 4, then go moderate for the next 4, race pace for 4, and all out for 4.
Hey there gru...are you do ITB specific stretches as part of your routine?Hey, everybody. Had another craptastic day at work, so I NEEDED to run after work. My knee still isn't right (I suspect ITBS), but I ignored my better judgment and did 6 miles at a relatively easy 8:10 pace. Not the smartest thing to do, I know, but I needed the release, and that's about the only way I can get it.
It actually doesn't feel too bad afterwards, so I'll do some foam rolling and icing tonight, and hopefully tomorrow morning's massage will help, too.
PMB - Great news.
Darren - I agree with the others. Stop being a wuss and get out there.
Registered tonight using "CHI2010" to get $10 off. Cost a little more this year. Last year it cost me $61.95 after the coupon code. This year it cost me $81.95, and I registered earlier this year. Well worth it to hang out with wraith and tri-man!Yes. I don't really care about you guys ...I just want to stalk the gal with the great abs who ran the same pace as me last year. 100 minutes of pure pleasure coming my way.
5 minutes day and all your worries will go away.
Technique (from having been a swimmer eons ago) and practice. Mostly swimming is getting the technique right (just like a golf swing - get the technique right and you can whack the ball out there effortlessly). You can get there, though. You need to work up the yardage, though. Work your yardage up to 2000yds per session or so. You don't need to get up to the yardage real swimmers get in (10k+/day), but getting in 5k or more per week would be good.BassNBrew said:
And yet in the world of real swimmers I am butt slow. There are 12 year old girls who can do that same 500 in 6:00 and better. (Ummm... now that I think about this maybe this doesn't help much?)
with all this exercise, I hope your poker game has become non existant....But then again, was it really ever that good?I am doing a leg of the Mercedes Marathon, luckily, it's only the 5k leg. Maybe you'll pass me and I can get a piggyback ride for a mile or two?
I always sucked. You've witnessed enough of my suckitude to confirm this.
Awesome! Where does your leg start? I'll make sure to look for the tall guy with all my money.BTW, what has happened with the league? I have not gotten an email on it in months. MIA? DOA? Blackballed? I dropped Nate an email and never heard anything.
don't know what leg it is yet, luckily it one of the short ones. I havent even looked at the course yet. It used to come right by my house, but I hear they've changed it since then.
Any particular ones that you like?Saw my massage therapist this morning for a 60-minute deep tissue massage. Focused on my right leg, and my ITB in particular. Knee feels much better afterwards. I'll probably go again next week.
HFS, that looks awesome! I'm doing this.
Maybe I'll see you in Little Rock!
No worries. Still tight, but I did 3 miles yesterday, and 2.25 today without any problems. Another 3 tomorrow, then a rest on Friday.
Hopefully the Mrs. will do it, as I'd love me a warrior helmet!!
Thanks! I'm running the Nashville Rock & Roll Half Marathon in April, probably the Callaway Duathlon in May, and maybe another tri sometime later in the summer and hoping to try the Half Iron Man in Augusta, GA in September. Maybe another 10k or a bike race in between there somewhere. I enjoy doing a few races to keep me motivated to train, so ultimately I can stay in shape for other outdoor activities.
One of my best friends (and neighbor) started it last Fall, and loved it. His job unfortunately changed drastically = he now has little to no free-time. I'm hoping to borrow the tapes to give it a shot in early Spring.
Right knee up at a 90 degree angle. Rotate to the left 90 degrees with the left leg in place. Use a wall for balance if needed. 20 reps is good. Repeat with the other leg opposite direction.Lay on the floor. Extend right leg upward. Rotate leg to the left and hold. 10 reps. Repeat for other side.Calve raises and hamstring stretches also help according to the PT years ago.Usually the first two clear up any issues I have in a day or two.
