Ran a 10k in June (16 Viewers)

[Third]

On another note, the girlfriend just ordered p90x. I like the idea of "getting ripped" but the workouts are about an hour a day. Seems like it would be awfully difficult to get any running in. Anyone here have experience with p90x?

I did a cycle of P90X spring 2009. If you are interested in running any kind of mileage, I personally don't see how you could do both and get enough rest. The workouts average an hour per day, 6 days per week and they are exhausting. I also think if you are serious about your running, you are risking dinking up your knees, ankles, feet with P90X. There is a lot of high impact stuff (plyometrics) in the program that caused some aches and pains from time to time in my knees. That said, if running is just a way to stay fit, you aren't training for a race, and wouldn't mind cutting your mileage down, P90X is an awesome program. Here is a link to a post in the P90X thread re: results.

 

[wraith5]

Update on Sam: Today was the Speech Therapist and he is a couple months behind in his speech and understanding of it. Not too surprised here as we figures. Probably will definitely get a hearing aid for the one ear, but it is so good to catch it now so that he can catch back up and get back on track. Thanks again for all the well wishes from you guys.

I didn't know your boy's name is Sam - there's another FBG with a son named Sam who was in the Wraith Family prayers for a long time. My sons are going to think it's the same kid... Anyway, climed on the bike trainer last night for 60 minutes - I probably only averaged 80rpm and it kicked my butt. Lots of work to do. Does anyone use their Garmin 305 to track rpm etc on the trainer? Speaking of "lots of work to do," I went to Ballys at lunchtime and hit the pool for the first time since August or so - it wasn't very pretty. A total of 1000yds 200 at a time.

 

[Third]

Couldn't get in my speed workout yesterday, so I took an early lunch, went home and did a run at lunch today.

I'm in week 3 of my FIRST half-marathon program. This week's speed workout was 3x1600 at a target pace of 7:45 m/m. I have a 1-mile loop in my neighborhood that I used today that has a pretty nice climb over the last 1/4 mile. Didn't use my Nike+ to pace, just my stopwatch, so I was kinda going on feel. My feeler is a little off.

Did my repeats at 6:50 / 7:15 / 7:30. Little on the fast side, but I was very pleased with the workout and happy to just get it in.

 

[pmbrown_22]

Update on Sam: Today was the Speech Therapist and he is a couple months behind in his speech and understanding of it. Not too surprised here as we figures. Probably will definitely get a hearing aid for the one ear, but it is so good to catch it now so that he can catch back up and get back on track. Thanks again for all the well wishes from you guys.

I didn't know your boy's name is Sam - there's another FBG with a son named Sam who was in the Wraith Family prayers for a long time. My sons are going to think it's the same kid... Anyway, climed on the bike trainer last night for 60 minutes - I probably only averaged 80rpm and it kicked my butt. Lots of work to do. Does anyone use their Garmin 305 to track rpm etc on the trainer? Speaking of "lots of work to do," I went to Ballys at lunchtime and hit the pool for the first time since August or so - it wasn't very pretty. A total of 1000yds 200 at a time.

Yes "Sam I am" as we call him. Thanks for keeping him in your prayers. Hearing aid was ordered this afternoon. He will be hearing a whole new world in a little bit.

 

[gruecd]

If you are interested in running any kind of mileage, I personally don't see how you could do both and get enough rest.

That's pretty much what I've heard from others, too.

 

[tri-man 47]

I did a partial Yasso session yesterday...five 800s at 7:00 pace and 400s as my recoveries. With a mile warmup and mile cooldown it was a solid 5.5 miles!

On another note, the girlfriend just ordered p90x. I like the idea of "getting ripped" but the workouts are about an hour a day. Seems like it would be awfully difficult to get any running in. Anyone here have experience with p90x?

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.

liquors, you realize p90x is not a brand of tequila, right? You can't literally give it a shot. HTH Goodness, it's getting busy around here! I love it!

pmb, good to hear the update on Sam I Am.

 

[jonmhend]

In taper mode this week, but wanted one more hard workout. Went out for 5 last night and averaged 8:15's. My goal is 9mm so that's why I counted it as a "hard" workout. Lately been fighting a pain on the outside of my right knee. Seems to really kick in when I hit the longer distances for me (really anything over 9). I'm trying to give the knee extra rest before the RnR 1/2 this weekend. I'll probably do 3-4 on Thursday at an easy pace and call it good before race day.

I'm really looking forward to the following week when I start cross training. I've found some sprint Tris (one in March and one in May) that I'm going to try.

When I started running, I found lots of articles offering advice on how to start up a running program. Any advice from the group on how to start up a swimming and biking plan? Just HTFU and get out there?

 

[Sand]

In taper mode this week, but wanted one more hard workout. Went out for 5 last night and averaged 8:15's. My goal is 9mm so that's why I counted it as a "hard" workout. Lately been fighting a pain on the outside of my right knee. Seems to really kick in when I hit the longer distances for me (really anything over 9). I'm trying to give the knee extra rest before the RnR 1/2 this weekend. I'll probably do 3-4 on Thursday at an easy pace and call it good before race day.

I'm really looking forward to the following week when I start cross training. I've found some sprint Tris (one in March and one in May) that I'm going to try.

When I started running, I found lots of articles offering advice on how to start up a running program. Any advice from the group on how to start up a swimming and biking plan? Just HTFU and get out there?

Sounds like the location where ITB issues kick in. From the discussions above you may be able to help things with some ITB specific stretches.Good luck in your race!

 

[Keggers]

On another note, the girlfriend just ordered p90x. I like the idea of "getting ripped" but the workouts are about an hour a day. Seems like it would be awfully difficult to get any running in. Anyone here have experience with p90x?

I did a cycle of P90X spring 2009. If you are interested in running any kind of mileage, I personally don't see how you could do both and get enough rest. The workouts average an hour per day, 6 days per week and they are exhausting. I also think if you are serious about your running, you are risking dinking up your knees, ankles, feet with P90X. There is a lot of high impact stuff (plyometrics) in the program that caused some aches and pains from time to time in my knees. That said, if running is just a way to stay fit, you aren't training for a race, and wouldn't mind cutting your mileage down, P90X is an awesome program. Here is a link to a post in the P90X thread re: results.

Thanks! I saw the thread but didn't want to read the entire thing. Nice work!!! I'll be training for a half marathon in the spring then a full marathon in the fall. I'd have to pull out a calendar and see if I can fit the 90 program between the two training schedules. If not, I guess I'll wait until after the fall marathon. By that time the girlfriend will either have completed it or quit it. We'll see.....

 

[Sand]

I checked in a few months ago as I’m preparing to do my first half at the end of this month. I’m running a helluva lot...50 to 60 miles per week over the last couple of months (7-8 miles 6 days, extending to 10 or 11 on Sat or Sun…probably too much, but I enjoy it, so what the heck). Now that I’m a little less than 3 weeks away, I’m starting to focus on race pacing. I’ve looked at a couple of sites but would like the advice of those who have done a few of these. Also, I know that I need to reduce my running as I approach the race (Sat, Jan 30), but how much and when given the current weekly schedule? It will feel weird for me to cut down significantly in the last week or two approaching the race, but if that's what I need to do to in order to get a good time, I'm definitely game.

Well, first off I think you'll be able to complete the half. Second, I think we need to call Grue to the white courtesy phone here. I don't run that kind of mileage, so I'd be talking out of my ###. Well, let me do so anyway - I don't know if I'd do anything more than cut down to 30 miles that last week (including the race) and skipping the two days before to store up some energy (though Grue indicated he liked to do a super slow 3 mile shake out run the day before). Maybe have that last workout be a good 4-5 mile tempo run at race pace. Other than that you should be able to go out and kick ###. I look forward to hearing how it went!

 

[tri-man 47]

When I started running, I found lots of articles offering advice on how to start up a running program. Any advice from the group on how to start up a swimming and biking plan? Just HTFU and get out there?

Biking is rather similar to running - put in your time, and when ready, do some tempo pacing or intervals/accelerations to build speed ...maybe use hills to build strength and power. Swimming is different. Focus on good form, but recognize it can take a long time to develop good form (unless you're half-fish like Sand). That means a lot more segment swimming - do just a length of the pool and stop to consider how it went and to plan your focus for the next length. Or do a full lap or two. But unlike running and biking, don't go in with the mentality of just cranking out endless laps. Shorter sets; good form always. When you start to feel like you've got the basics (and maybe you already do), counting your strokes per length is a helpful way to gauge where you're at. A 'normal' count is about 20-22 strokes per length, as I've read it.---Running taper: If done 'right,' you will start to feel a bit sluggish and out of sorts, I'd say. Cut your miles down, but work in some short tempos or accelerations. Give yourself a few extra rest days. Eat a big meal two nights before the race, and a big breakfast the day before.

 

[gruecd]

Second, I think we need to call Grue to the white courtesy phone here. I don't run that kind of mileage, so I'd be talking out of my ###.

Heading out to see a client to get some paperwork signed, and then I'm gonna go for a quick run. I'll be back later to give my "expert" advice.

 

[2Young2BBald]

When I started running, I found lots of articles offering advice on how to start up a running program. Any advice from the group on how to start up a swimming and biking plan? Just HTFU and get out there?

BeginnerTriathlete is a great place to start. In fact, if you click now, there is an article on their homepage titled "How Do I Become a Triathlete". I took the HTFU route, sort of. I studied YouTube triathlon swim videos and tried to emulate the strokes. This got me started, but asking questions from those I perceived to be real swimmers at the pool helped out even more. I did basically the same thing for the bike. Now, I've found I need to be around triathletes better than me so I can study what they do. Being a huge over planner, I can say that there is a TON more planning for tris than any running race, IMO. I've learned that something as silly as practicing transitions can make a big difference on race day. Plus, for me the whole idea of the swim freaked me out (and still does to a small extent) so I have to train my brain beforehand, visualizing things, to ensure it does what it is supposed to, even if nerves are getting the best of me. If you can, find open water to practice in. The pool is great for training, but it doesn't simulate what real open water is like. Depending on where you live, you should check the local forums over on BeginnerTriathlete too. The Michigan group is very active & I've done a couple of group "trainer-fests" this winter. They also do weekly open water swims in the spring and summer. I was very lucky to discover that a couple of guys at my kids school have been doing tris for years. I picked their brains a bunch. Now, I ride with them to get faster and they run with me to get faster. For the most part, I think that swimmers and bikers pick up tris before we runners do. I have found that once I get to the run, I am the one doing the passing. They are a blast and I am hooked and completely obsessed.

 

[gruecd]

I checked in a few months ago as I’m preparing to do my first half at the end of this month. I’m running a helluva lot...50 to 60 miles per week over the last couple of months (7-8 miles 6 days, extending to 10 or 11 on Sat or Sun…probably too much, but I enjoy it, so what the heck). Now that I’m a little less than 3 weeks away, I’m starting to focus on race pacing. I’ve looked at a couple of sites but would like the advice of those who have done a few of these. Also, I know that I need to reduce my running as I approach the race (Sat, Jan 30), but how much and when given the current weekly schedule? It will feel weird for me to cut down significantly in the last week or two approaching the race, but if that's what I need to do to in order to get a good time, I'm definitely game.

Quick thoughts. I'd reduce your mileage by 20-25% in the third week pre-race, by 40% the second week, and by 60% the week of the race. So let's assume you ran 60 miles last week. I'd run 45-48 miles this week, 36 miles next week, and only 24 miles the week of the race. In terms of specific workouts, I still need to think about that. Like I said before, I'm tentative to suggest introducing speedwork to your routine so close to your race. You probably should've been doing some all along. Stay tuned...

 

[prosopis]

Update on Sam: Today was the Speech Therapist and he is a couple months behind in his speech and understanding of it. Not too surprised here as we figures. Probably will definitely get a hearing aid for the one ear, but it is so good to catch it now so that he can catch back up and get back on track. Thanks again for all the well wishes from you guys.

I didn't know your boy's name is Sam - there's another FBG with a son named Sam who was in the Wraith Family prayers for a long time. My sons are going to think it's the same kid... Anyway, climed on the bike trainer last night for 60 minutes - I probably only averaged 80rpm and it kicked my butt. Lots of work to do. Does anyone use their Garmin 305 to track rpm etc on the trainer? Speaking of "lots of work to do," I went to Ballys at lunchtime and hit the pool for the first time since August or so - it wasn't very pretty. A total of 1000yds 200 at a time.

Yes "Sam I am" as we call him. Thanks for keeping him in your prayers. Hearing aid was ordered this afternoon. He will be hearing a whole new world in a little bit.

Good news

 

[prosopis]

I have run 3-4 miles every day this week. So nice here, about 70 degrees when I run.

 

[Sand]

Managed to get done 10k tonight - still pretty cold out there (about freezing). 1 mile warmup with 3 tempo miles and a couple to warm down. Got the tempo runs done in 7:40 per mile on aggregate - not great but not terrible. I was hoping for about :10 faster than that per mile, but didn't have it in me.I may try doing a 1000yd TT tomorrow. It will make the 3000yds for the day go quick and I've wanted to see where I am. On Tuesday I managed a ~7:05 500yd effort. Pretty decent improvement from this summer. I'd like to try and extend and see what I can hold for 1000. I wasn't tired after the 500, so perhaps what I have been doing is starting to pay some dividends.Still pretty much ignoring my bike - poor thing. Until I get my half done I am going to try and get a couple hours per week on it. I won't be breaking any time records until the run is done and it warms up somewhat, I think.-----

Swimming is different. Focus on good form, but recognize it can take a long time to develop good form (unless you're half-fish like Sand). That means a lot more segment swimming - do just a length of the pool and stop to consider how it went and to plan your focus for the next length. Or do a full lap or two. But unlike running and biking, don't go in with the mentality of just cranking out endless laps. Shorter sets; good form always. When you start to feel like you've got the basics (and maybe you already do), counting your strokes per length is a helpful way to gauge where you're at. A 'normal' count is about 20-22 strokes per length, as I've read it.

Swimming *is* different. The one sport of the three that is much more technique dominated. Without knowing where you are, it is hard to give specific advice. Go out one day and see what you can do. Break the workout into 100yd intervals. Do what you can, take note of what your times are, how things went as far as stroke/breathing/etc., and report back. For a beginner, though, I would work 30% on drills that emphasize proper form. Not a bunch of different drills, but one or two per practice to try and get one thing ironed out a bit. Don't worry about long sets at first. Swimming is unique in that there is no impact, so practice can be all intervals all the time. Slowly build up to a 1000-2000yds per session. Keep working on your stroke. Never quit that - I work on mine every single practice. I find many flaws in my stroke to work on every single practice (no exaggeration there). Have a look at www.swimsmooth.com for a neat app on swimming technique and also www.swimplan.com for some pre-packaged workouts (pool work can get repetitive and mixing it up is good).

 

[Sand]

I have run 3-4 miles every day this week. So nice here, about 70 degrees when I run.

Has anyone given you the :finger: lately?

 

[2Young2BBald]

I am a little confused by tonight's swim. I opened with a fast 500 yards, for me, at 8:32 (very happy). I then did an easier 1,000 at 18:06. Here is what I don't get. I felt good, so I thought I'd try to beat the prior 1,000 time. I worked much harder than the last 1,000 and figured I shaved at least 30 seconds off the prior time. But no, I did it in 18:23. Only thing I can figure is that the attempt at additional speed caused a breakdown in technique. Funny thing is, I had the lane to myself for most of the last set and this typically helps with my arm positioning as I can use the bottom marker to reach for the outside of the maker to eliminate arm cross over. It could have been fatigue too and, my right calf was achy so I wasn't pushing off the wall as hard. Great news is, overall I had a hard time breaking 10:00 per 500 at his time last year. Ran 5K last night too, but that was compared to

eta, by 5K I meant I ran 3.17 miles in the dark and couldn't see the Gamin and just so happened to run that distance, not a race.

 

[Sand]

I am a little confused by tonight's swim. I opened with a fast 500 yards, for me, at 8:32 (very happy). I then did an easier 1,000 at 18:06. Here is what I don't get. I felt good, so I thought I'd try to beat the prior 1,000 time. I worked much harder than the last 1,000 and figured I shaved at least 30 seconds off the prior time. But no, I did it in 18:23. Only thing I can figure is that the attempt at additional speed caused a breakdown in technique. Funny thing is, I had the lane to myself for most of the last set and this typically helps with my arm positioning as I can use the bottom marker to reach for the outside of the maker to eliminate arm cross over. It could have been fatigue too and, my right calf was achy so I wasn't pushing off the wall as hard. Great news is, overall I had a hard time breaking 10:00 per 500 at his time last year. Ran 5K last night too, but that was compared to eta, by 5K I meant I ran 3.17 miles in the dark and couldn't see the Gamin and just so happened to run that distance, not a race.

$10 says you tightened up somewhat and shortarmed a lot of strokes. Easy to do when you are trying to speed up. Next time concentrate more on long, relaxed, powerful strokes. Finish each stroke strong (i.e. your tris should feel it when you get done) - that is what I tell myself when I am trying to get that extra bit in.

 

[Newman]

I checked in a few months ago as I’m preparing to do my first half at the end of this month. I’m running a helluva lot...50 to 60 miles per week over the last couple of months (7-8 miles 6 days, extending to 10 or 11 on Sat or Sun…probably too much, but I enjoy it, so what the heck). Now that I’m a little less than 3 weeks away, I’m starting to focus on race pacing. I’ve looked at a couple of sites but would like the advice of those who have done a few of these. Also, I know that I need to reduce my running as I approach the race (Sat, Jan 30), but how much and when given the current weekly schedule? It will feel weird for me to cut down significantly in the last week or two approaching the race, but if that's what I need to do to in order to get a good time, I'm definitely game.

Quick thoughts. I'd reduce your mileage by 20-25% in the third week pre-race, by 40% the second week, and by 60% the week of the race. So let's assume you ran 60 miles last week. I'd run 45-48 miles this week, 36 miles next week, and only 24 miles the week of the race. In terms of specific workouts, I still need to think about that. Like I said before, I'm tentative to suggest introducing speedwork to your routine so close to your race. You probably should've been doing some all along. Stay tuned...

Thanks to you and Sand for the feedback . Should've posted here earlier to have received the advice about the speedwork...oh well. Timed on Monday (8 at 7:40/mi) with plenty of gas in the tank at the end, but I have no idea if I can hit that over 13. I'll try a timed 12 this weekend at a fairly quick pace to see where I'm at, and then reduce miles significantly over the next couple of weeks. I'm clueless about race pacing, but I'm thinking negatives in thirds (above avg. time for the first third, avg. for the middle third, and then below avg.).

 

[gruecd]

I'm clueless about race pacing, but I'm thinking negatives in thirds (above avg. time for the first third, avg. for the middle third, and then below avg.).

A small negative split is ideal. A positive split means you went out too fast. A big negative split means you left too much in the tank. What's your goal time??

 

[Sand]

I'm clueless about race pacing, but I'm thinking negatives in thirds (above avg. time for the first third, avg. for the middle third, and then below avg.).

A small negative split is ideal. A positive split means you went out too fast. A big negative split means you left too much in the tank. What's your goal time??

Are you referring here to longer races or in general?The best advice I got for my last 5k was the exact opposite - and I crushed my previous PR.

 

[Darrinll40]

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.

I am going to give it two more days just to be sure. Saturday morning I am going out for a 4 miler. I have almost exactly 9 months to train for my next race (half) and 1 year for next years Disney. I don;t think I will have any problems getting ready for either.

 

[Sand]

I am a little confused by tonight's swim. I opened with a fast 500 yards, for me, at 8:32 (very happy). I then did an easier 1,000 at 18:06. Here is what I don't get. I felt good, so I thought I'd try to beat the prior 1,000 time. I worked much harder than the last 1,000 and figured I shaved at least 30 seconds off the prior time. But no, I did it in 18:23. Only thing I can figure is that the attempt at additional speed caused a breakdown in technique. Funny thing is, I had the lane to myself for most of the last set and this typically helps with my arm positioning as I can use the bottom marker to reach for the outside of the maker to eliminate arm cross over. It could have been fatigue too and, my right calf was achy so I wasn't pushing off the wall as hard. Great news is, overall I had a hard time breaking 10:00 per 500 at his time last year.

Forgot to mention that knocking 18 seconds per 100 off of your times is quite an achievement. In just about any tri you are going to be well up in the top half of swimmers.-----I went ahead and did my 1000yd TT today while at the pool. Felt pretty good doing it - finished it up in 14:05. I guess I have locked in 1:25/100 as the new pace du jour - did a 500 after that in the same 7:05 as last time (nothing like consistency). Still think I can get faster. No doubt the dry land work and pool work is paying off, though. I am easily 15 seconds per 100 faster than the first tri I did in August.I quit at 3000yds today due to foot and calf cramps. I need to figure those out as I have to work my way up to 5000+ yds for my 3.2 miler in May.

 

[gruecd]

I'm clueless about race pacing, but I'm thinking negatives in thirds (above avg. time for the first third, avg. for the middle third, and then below avg.).

A small negative split is ideal. A positive split means you went out too fast. A big negative split means you left too much in the tank. What's your goal time??

Are you referring here to longer races or in general?The best advice I got for my last 5k was the exact opposite - and I crushed my previous PR.

Almost always better to start slow and then speed up. But 5K's and 10K's are admittedly different animals. When you run a 5K, you pretty much need to be at race pace right from the gun. I typically do a 2- or 3-mile warmup jog before a 5K, and I try to time it so it ends no more than 5-10 minutes before the gun.

 

[Newman]

I'm clueless about race pacing, but I'm thinking negatives in thirds (above avg. time for the first third, avg. for the middle third, and then below avg.).

A small negative split is ideal. A positive split means you went out too fast. A big negative split means you left too much in the tank. What's your goal time??

Yeah, that's what I was thinking. Goal time is 1:40...I'll have a better sense for how realistic that is after my run this weekend.

 

[Sand]

I'm clueless about race pacing, but I'm thinking negatives in thirds (above avg. time for the first third, avg. for the middle third, and then below avg.).

A small negative split is ideal. A positive split means you went out too fast. A big negative split means you left too much in the tank. What's your goal time??

Are you referring here to longer races or in general?The best advice I got for my last 5k was the exact opposite - and I crushed my previous PR.

Almost always better to start slow and then speed up. But 5K's and 10K's are admittedly different animals. When you run a 5K, you pretty much need to be at race pace right from the gun. I typically do a 2- or 3-mile warmup jog before a 5K, and I try to time it so it ends no more than 5-10 minutes before the gun.

With the last 5k I went out pretty damn fast and "held on". By far the most painful way to do it, but it worked. That time (when entered in the Mcmillan calculator) asks me to run faster (intervals, tempo runs, etc.) than I can - i.e. that race strategy allowed me to generate a "fast outlier".

 

[Sand]

I'm clueless about race pacing, but I'm thinking negatives in thirds (above avg. time for the first third, avg. for the middle third, and then below avg.).

A small negative split is ideal. A positive split means you went out too fast. A big negative split means you left too much in the tank. What's your goal time??

Yeah, that's what I was thinking. Goal time is 1:40...I'll have a better sense for how realistic that is after my run this weekend.

That is my goal time for my half, as well.

 

[pigskinliquors]

for 5k's, I think you have to go out fast and just try to hold on. Some of my fastest 5k's have been during du or triathlons as my body is warmed up prior to taking off = shows the importance of warming your legs up for shorter distances. Great to see the success in the pool by Sand and 2Young :jealous:!! I'm hoping to do a couple tri's this year, so I'll have to get back into the water at some point. My body unfortunately falls apart both in the water (no cartilage in one shoulder), and when running now (frick'n calves) = I'm turning more and more into a cyclist everyday

My minor update:

I'm still lifting weights everyday, and made it through 72 minutes of the 120 minute Spinerval workout yesterday. My legs feel great today, and I certainly feel like I'm getting benefits from being on a trainer for the first time in my life. My weight is still up quite a bit (7 lbs over normal race weight), but a chunk of it is likely due to the weightlifting, core work and squats I've been doing. I'll try to get another short run in this weekend to test the calves again, but I'm not in a hurry to put mileage in at this point.

 

[tri-man 47]

I quit at 3000yds today due to foot and calf cramps. I need to figure those out as I have to work my way up to 5000+ yds for my 3.2 miler in May.

Have you tried flexing your feet the other way ...bringing the toes/feet back up instead of pointing them out (feet flat as though you were standing)? Obviously this results in the feet dragging in the water, but that might be a necessary trade-off for the distance swimming. The hope would be that the feet and calves settle down after a lap or two so that you can get back to business.

 

[Sand]

I quit at 3000yds today due to foot and calf cramps. I need to figure those out as I have to work my way up to 5000+ yds for my 3.2 miler in May.

Have you tried flexing your feet the other way ...bringing the toes/feet back up instead of pointing them out (feet flat as though you were standing)? Obviously this results in the feet dragging in the water, but that might be a necessary trade-off for the distance swimming. The hope would be that the feet and calves settle down after a lap or two so that you can get back to business.

Yep - that does work (and I did do it). It is the pushoffs that really get the calves going for me (that combined with the really hard run from Wed. night). In open water I don't think I will have those issues at all. However, I do need to train up to 5000+ to get ready for that swim, so I need to figure something out. The calf cramping I worked out - it was when my arch started cramping that I quit (I think the running has a lot to do with this).Anyway, I'm working on it. Hopefully I can just continue to improve fitness and have them go away naturally.

 

[wraith5]

Did another hour on the bike trainer late last night - I find I'm sleeping really hard and waking up a little tired afterwards but once I get used to it I think this routine will work through the winter months just fine. I'm hoping to get 3x run, 3x bike, and 2x swim in each week...

I wore my Garmin 305 to track my rpms and HR - turns out I only averaged 79rpm over the hour, and my HR average was 165 (with a max rate over 180!!). Hopefully after I re-establish my base those numbers will improve. Either that or I need to stick to lower gears.

 

[Sand]

Did another hour on the bike trainer late last night - I find I'm sleeping really hard and waking up a little tired afterwards but once I get used to it I think this routine will work through the winter months just fine. I'm hoping to get 3x run, 3x bike, and 2x swim in each week...

I wore my Garmin 305 to track my rpms and HR - turns out I only averaged 79rpm over the hour, and my HR average was 165 (with a max rate over 180!!). Hopefully after I re-establish my base those numbers will improve. Either that or I need to stick to lower gears.

Best toy ever.

 

[gruecd]

15 miles for me this morning at 8:07 pace. Felt harder than it should've. Knee was a little sore for the first couple of miles, and then it loosened up, and it was a non-issue the rest of the way. So the last five days have been 6, 4, 5, 5, and 15. I'm thinking the reason I've struggled with my last couple of long runs is because they've been too high a percentage of my weekly mileage. I've only been running about 40 MPW, and my long run should really only be 20-30% of that, so 8-12 miles.

Oh, well. It's done, so now I can get some work done until later this afternoon when it's time to settle in and watch football! Have a great day, everybody!

 

[Third]

Here is Arkansas weather for you. Last week I did my mid-week tempo run at night and the windchill was 6F. For last night's run it was 48F.

Did 5 last night at 8:30 m/m. Never felt comfortable, though. My legs were dead (I guess from the rather quick speedwork from the day before) and my R foot was a little sore. I have a scaled back "long" run on Sunday, so I think I'm going to go ahead and do 6 today and 6 tomorrow. Tomorrow is supposed to be sunny and in the high 50s.

 

[prosopis]

I'm clueless about race pacing, but I'm thinking negatives in thirds (above avg. time for the first third, avg. for the middle third, and then below avg.).

A small negative split is ideal. A positive split means you went out too fast. A big negative split means you left too much in the tank. What's your goal time??

Are you referring here to longer races or in general?The best advice I got for my last 5k was the exact opposite - and I crushed my previous PR.

Almost always better to start slow and then speed up. But 5K's and 10K's are admittedly different animals. When you run a 5K, you pretty much need to be at race pace right from the gun. I typically do a 2- or 3-mile warmup jog before a 5K, and I try to time it so it ends no more than 5-10 minutes before the gun.

Now you are starting to piss me off.

 

[prosopis]

19.33 miles this week.

Fastest time was in 3.37 miles at 9:30 m/m

lifted three times this week as well.

 

[Sand]

Skipping my long run today (I'll do it tomorrow). 50 degrees and raining - yuck.

Did get a 2600yd swim in this morning and plan on a hard trainer workout tonight.

 

[Newman]

I ran a pretty hard 12 this afternoon to get a sense for where I am a couple of weeks in advance of the half. I was pleasantly surprised with a 7:17 pace...just checked and I had negative splits on each of the last 9 miles (last one at 6:48). I'm feeling it a little in the legs tonight; plan to ramp down the miles significantly in the next couple of weeks.

 

[2Young2BBald]

Had some good fortune this week as I was awarded a small monetary award for some extra effort I put in at work late last year. I have been dying to get the Garmin 310XT, but had a hard time justifying it with a working 210. I had been telling myself IF I was to receive one of these, I wouldn't think and would immediately go get one. I picked it up on Friday at my LRS. They didn't have the HRM, but they were able to have one sent over yesterday. I did my first run Friday night and it is amazing the bells & whistles on this thing. I really like the 4 window display and all the options you can pick for each. The coolest thing has to be the whole Garmin Connect thing with the ANT+ wireless. Once set up, just have the thing on near the computer and it picks up new workout data. I had a blast reliving my run both visually and through split analysis. It made me realize that my pacing is a mess. Each of the first 3 mile were around 8:30s, but I had paces from the low 7s to almost 9. It was also amazing to see on the overview that I left out my front door and came back in the back door (crazy detail). I am looking for a store that has the cadence/speed monitor for the bike. I am dying to track heart rate data an learn more about it. This this has sweet functionality for triathlon. I thought it sounded crazy to swim with the thing in a swim cap until I saw a guys blog with a link to a couple of his swim workouts. He was touting the benefit of being able to analyze his ability to maintain straight lines though accurate spotting. It'll also be very cool to race with it on as you can one button switch from each discipline and even track transitions. I tested out the HRM yesterday just to see where my resting heart is. Things are looking good. I typically ranged from 61 to 65, but had a few periods where it was all the way down to 53 at the lowest, and maintained below 60.

I am going to swim this afternoon. My pool is closed for MLK Day tomorrow, but a local HS has a free open swim this afternoon at the same time my son has an indoor baseball camp there & my daughter will be joining me to swim. A couple of quick proud dad brags. Yesterday was pitching camp for my son. They wrapped with bringing out the speed gun. My son (a south paw) had the only speeds at or above 50 MPH of all the kids in the camp hitting 50 twice & 53 once. He has thrown harder before, but this is awesome for January. As for my daughter, we both received an email back in December from a MI based race company who is adding a tri team for 2010 and was soliciting racers. She received an update email yesterday that stated they are down to the final 20 before they select the 10 that will make up the team. Among other things, the email stated they had 102 applicants ranging from 60 to 13 years old (she is the 13-year old!!!). It is KILLING me not to send an email with added information on her to the company. but she has told me not to as she wants to get this on her own. They are going to announce the team on Facebook some time in the next week. Fingers crossed she is picked!

 

[prosopis]

Had some good fortune this week as I was awarded a small monetary award for some extra effort I put in at work late last year. I have been dying to get the Garmin 310XT, but had a hard time justifying it with a working 210. I had been telling myself IF I was to receive one of these, I wouldn't think and would immediately go get one. I picked it up on Friday at my LRS. They didn't have the HRM, but they were able to have one sent over yesterday. I did my first run Friday night and it is amazing the bells & whistles on this thing. I really like the 4 window display and all the options you can pick for each. The coolest thing has to be the whole Garmin Connect thing with the ANT+ wireless. Once set up, just have the thing on near the computer and it picks up new workout data. I had a blast reliving my run both visually and through split analysis. It made me realize that my pacing is a mess. Each of the first 3 mile were around 8:30s, but I had paces from the low 7s to almost 9. It was also amazing to see on the overview that I left out my front door and came back in the back door (crazy detail). I am looking for a store that has the cadence/speed monitor for the bike. I am dying to track heart rate data an learn more about it. This this has sweet functionality for triathlon. I thought it sounded crazy to swim with the thing in a swim cap until I saw a guys blog with a link to a couple of his swim workouts. He was touting the benefit of being able to analyze his ability to maintain straight lines though accurate spotting. It'll also be very cool to race with it on as you can one button switch from each discipline and even track transitions. I tested out the HRM yesterday just to see where my resting heart is. Things are looking good. I typically ranged from 61 to 65, but had a few periods where it was all the way down to 53 at the lowest, and maintained below 60.I am going to swim this afternoon. My pool is closed for MLK Day tomorrow, but a local HS has a free open swim this afternoon at the same time my son has an indoor baseball camp there & my daughter will be joining me to swim. A couple of quick proud dad brags. Yesterday was pitching camp for my son. They wrapped with bringing out the speed gun. My son (a south paw) had the only speeds at or above 50 MPH of all the kids in the camp hitting 50 twice & 53 once. He has thrown harder before, but this is awesome for January. As for my daughter, we both received an email back in December from a MI based race company who is adding a tri team for 2010 and was soliciting racers. She received an update email yesterday that stated they are down to the final 20 before they select the 10 that will make up the team. Among other things, the email stated they had 102 applicants ranging from 60 to 13 years old (she is the 13-year old!!!). It is KILLING me not to send an email with added information on her to the company. but she has told me not to as she wants to get this on her own. They are going to announce the team on Facebook some time in the next week. Fingers crossed she is picked!

All around awesomeness

 

[gruecd]

Had some good fortune this week as I was awarded a small monetary award for some extra effort I put in at work late last year. I have been dying to get the Garmin 310XT, but had a hard time justifying it with a working 210. I had been telling myself IF I was to receive one of these, I wouldn't think and would immediately go get one. I picked it up on Friday at my LRS. They didn't have the HRM, but they were able to have one sent over yesterday. I did my first run Friday night and it is amazing the bells & whistles on this thing. I really like the 4 window display and all the options you can pick for each. The coolest thing has to be the whole Garmin Connect thing with the ANT+ wireless. Once set up, just have the thing on near the computer and it picks up new workout data. I had a blast reliving my run both visually and through split analysis. It made me realize that my pacing is a mess. Each of the first 3 mile were around 8:30s, but I had paces from the low 7s to almost 9. It was also amazing to see on the overview that I left out my front door and came back in the back door (crazy detail). I am looking for a store that has the cadence/speed monitor for the bike. I am dying to track heart rate data an learn more about it. This this has sweet functionality for triathlon. I thought it sounded crazy to swim with the thing in a swim cap until I saw a guys blog with a link to a couple of his swim workouts. He was touting the benefit of being able to analyze his ability to maintain straight lines though accurate spotting. It'll also be very cool to race with it on as you can one button switch from each discipline and even track transitions. I tested out the HRM yesterday just to see where my resting heart is. Things are looking good. I typically ranged from 61 to 65, but had a few periods where it was all the way down to 53 at the lowest, and maintained below 60.I am going to swim this afternoon. My pool is closed for MLK Day tomorrow, but a local HS has a free open swim this afternoon at the same time my son has an indoor baseball camp there & my daughter will be joining me to swim. A couple of quick proud dad brags. Yesterday was pitching camp for my son. They wrapped with bringing out the speed gun. My son (a south paw) had the only speeds at or above 50 MPH of all the kids in the camp hitting 50 twice & 53 once. He has thrown harder before, but this is awesome for January. As for my daughter, we both received an email back in December from a MI based race company who is adding a tri team for 2010 and was soliciting racers. She received an update email yesterday that stated they are down to the final 20 before they select the 10 that will make up the team. Among other things, the email stated they had 102 applicants ranging from 60 to 13 years old (she is the 13-year old!!!). It is KILLING me not to send an email with added information on her to the company. but she has told me not to as she wants to get this on her own. They are going to announce the team on Facebook some time in the next week. Fingers crossed she is picked!

Cool stuff, GB!

 

[Third]

Awesome run today! We had tremendous weather - 59F and sunny. I went to the River Trail instead of running in the neighborhood. There were hundreds of peope out biking, running, and walking dogs. Just a great day to be out. I did a shorter, long run today - 7 miles with a target pace of 9 m/m. I felt strong the entire run and finished with an average pace of 8:34 m/m. Easily my best overall run since I've gotten serious about it.

I'm traveling some this week, so I'm going to try to stay on track with a Thursday run in S. Carolina, followed by my first 10-miler next Sunday.

 

[Tecumseh]

Did 4 miles today. 1st 2 miles were horrible, but 3&4 went much better. I was having the same issue with my calf and shin, but in the second half I lengthened my stride, and that helped a whole lot.

 

[tri-man 47]

Newman - great run! And 2Young - great, new toy (and story)!

Saturday was a solid 3 hour, reverse 'brick' workout - 10 mile run, then a quick change for 90 minutes on the indoor bike trainer. I haven't gotten back to my regular routine of morning workouts in the disciplines, in part because the nearby university pool has been closed throughout their winter break (they reopen later this week). With a little more morning daylight, I'll shift the yoga to weekends or nights and start the regular training soon.

 

[Lehigh98]

Ok, back from the stupid Neuroma and trying to start off slow so I don't aggrevate the nerve and have to go for special insoles or shots. It was super frustrating and I'm pissed that I basically let the weeks I was supposed to rest it drag on as long as I did. But now I'm back and hoping to get serious again.

I started back off last week and did slow (~9min) 5K's on M, W, F last week to take it somewhat easy but build up some base miles. I'm planning on doing the same thing this week and then see where I'm at.

I received the Garmin 305 and footpod as a gift over Christmas so started using that as well, its pretty cool. I have never tracked my heart rate before and its interesting to see that data but it also made me a little nervous. 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.

Lastly, I figured I'd try to set a few goals for the year as I was starting back out. My first was to run a Half Marathon in the Spring. My second was to run a Full Marathon in the Fall. I took the first step towards goal #1 and signed up for the Lehigh Valley Half Marathon on April 25th. Two weeks after my 34th birthday and 3 days before my next trip to Vegas.

So I'm going to start putting together a plan over the next week or so as I continue to start back slowly. Want to ramp up over the next 3 months for the Half but not so quickly that I reaggrevate the nerve in my foot while also trying to avoid my heart exploding while beating at 300bpm. Good times.

Any input or advice would be much appreciated.

 

[BassNBrew]

Any input or advice would be much appreciated.

1. Get more sleep.2. Eat right.3. Drink more water.4. HTFU.yeah I know....real helpful.

 

[BassNBrew]

Ran 13.1 miles on Saturday for giggles. 10'38 min/mile pace. 145 average heart rate. The Blue Ridge Parkway is closed in sections so I had the road to myself other than a few bikers/runners. Not much in the way of flat on this route, but no steep climbs. That equates to 2h19m and some change but does include a couple of quick stops to gather some snow to eat/drink. I think I broke one of Gru's rules as it was 100% of my mileage for the week. Followed that up with a 3 mile recovery run yesterday at 9'30" pace and 500 yds of swimming.

 

[Tecumseh]

Ran 13.1 miles on Saturday for giggles. 10'38 min/mile pace. 145 average heart rate. The Blue Ridge Parkway is closed in sections so I had the road to myself other than a few bikers/runners. Not much in the way of flat on this route, but no steep climbs. That equates to 2h19m and some change but does include a couple of quick stops to gather some snow to eat/drink. I think I broke one of Gru's rules as it was 100% of my mileage for the week. Followed that up with a 3 mile recovery run yesterday at 9'30" pace and 500 yds of swimming.

:finger: