Ran a 10k in June (21 Viewers)

[BassNBrew]

BnB: Averaging 20 is killing that workout. Overdressing on the bike is the suck, but unfortunately it's better than the alternative. Unlike dressing for a run, there is little margin for error.

Between the parachute jacket and boat anchor training wheels I was happy with the data.

 

[FUBAR]

What does everyone think about the rest part of intervals? Go at a comfortable pace or force yourself to go slower? I did 10 2 minute intervals, figured I'd just go at a comfortable pace between sprints, but I realized about halfway through when I checked my pace, that I was keeping a sub 8 during rest which probably had a bad effect on my speed portions. I don't want to walk the rest periods, but maybe it would be best to force myself to go 8:30 or 9?

The distances ended up being

# Run / Rest

1 .28 / .26

2 .30 / .25

3 .30 / .26

4 .26 / .26 (the sprint was uphill)

5 .30 / .26

6 .31 / .22

7 .29 / .21

8 .30 / .22

9 .30 / .18

10 .29 / .22

Felt pretty good but I really had to push the last few sprints. I just wonder if I took the recovery legs slower, if I'd be better off. The sprint legs weren't where I want to be but like last week, my legs feel worse on Monday after taking the weekend off than before. I had never taken the weekends off until now, but with a newborn (+3 others) I need to be here on the weekends.

 

[pigskinliquors]

What does everyone think about the rest part of intervals? Go at a comfortable pace or force yourself to go slower? I did 10 2 minute intervals, figured I'd just go at a comfortable pace between sprints, but I realized about halfway through when I checked my pace, that I was keeping a sub 8 during rest which probably had a bad effect on my speed portions. I don't want to walk the rest periods, but maybe it would be best to force myself to go 8:30 or 9? The distances ended up being# Run / Rest1 .28 / .262 .30 / .25 3 .30 / .264 .26 / .26 (the sprint was uphill)5 .30 / .266 .31 / .227 .29 / .218 .30 / .229 .30 / .1810 .29 / .22Felt pretty good but I really had to push the last few sprints. I just wonder if I took the recovery legs slower, if I'd be better off. The sprint legs weren't where I want to be but like last week, my legs feel worse on Monday after taking the weekend off than before. I had never taken the weekends off until now, but with a newborn (+3 others) I need to be here on the weekends.

What race are you training for FUBAR? My guess is that 2 minute intervals are too short to gain the benefits that you are trying to get from them (unless you are training for 5 or 10k). I also don't like the equal rest time. I'd rather the intervals be longer, with the rests half the distance, but MUCH slower. My go to intervals are 800's/400's; and when marathon/ultra training I'll throw in some 1600/800's. The key is to create oxygen debt in your legs (lactic acid buildup) then have recovery to break down the lactic acid...then rinse/repeat!

 

[Sand]

BnB: Averaging 20 is killing that workout. Overdressing on the bike is the suck, but unfortunately it's better than the alternative. Unlike dressing for a run, there is little margin for error.

Between the parachute jacket and boat anchor training wheels I was happy with the data.

Parachute jacket - big difference.Anchor training wheels - negligible difference from a weight standpoint.Just sayin'.

 

[bentley]

Nine yesterday. Other than the bloody nipples, chafed thighs, minor ankle pain and sore knee, I feel like a million bucks. Can't wait to go ten next Sunday!

 

[FUBAR]

What does everyone think about the rest part of intervals? Go at a comfortable pace or force yourself to go slower? I did 10 2 minute intervals, figured I'd just go at a comfortable pace between sprints, but I realized about halfway through when I checked my pace, that I was keeping a sub 8 during rest which probably had a bad effect on my speed portions. I don't want to walk the rest periods, but maybe it would be best to force myself to go 8:30 or 9? The distances ended up being# Run / Rest1 .28 / .262 .30 / .25 3 .30 / .264 .26 / .26 (the sprint was uphill)5 .30 / .266 .31 / .227 .29 / .218 .30 / .229 .30 / .1810 .29 / .22Felt pretty good but I really had to push the last few sprints. I just wonder if I took the recovery legs slower, if I'd be better off. The sprint legs weren't where I want to be but like last week, my legs feel worse on Monday after taking the weekend off than before. I had never taken the weekends off until now, but with a newborn (+3 others) I need to be here on the weekends.

What race are you training for FUBAR? My guess is that 2 minute intervals are too short to gain the benefits that you are trying to get from them (unless you are training for 5 or 10k). I also don't like the equal rest time. I'd rather the intervals be longer, with the rests half the distance, but MUCH slower. My go to intervals are 800's/400's; and when marathon/ultra training I'll throw in some 1600/800's. The key is to create oxygen debt in your legs (lactic acid buildup) then have recovery to break down the lactic acid...then rinse/repeat!

Although it likely won't work well, I'm training for a trail 50k but also trying to keep my 2 mile time under 12:30. The run/rest ratio is just something I'm playing with. My old HS coach had us run quarters to train for the mile and 2 mile races. I never did all that well in HS (only ran 1 year), so maybe it was a bad concept?

 

[tri-man 47]

What does everyone think about the rest part of intervals? Go at a comfortable pace or force yourself to go slower? I did 10 2 minute intervals, figured I'd just go at a comfortable pace between sprints, but I realized about halfway through when I checked my pace, that I was keeping a sub 8 during rest which probably had a bad effect on my speed portions. I don't want to walk the rest periods, but maybe it would be best to force myself to go 8:30 or 9? The distances ended up being# Run / Rest1 .28 / .262 .30 / .25 3 .30 / .264 .26 / .26 (the sprint was uphill)5 .30 / .266 .31 / .227 .29 / .218 .30 / .229 .30 / .1810 .29 / .22Felt pretty good but I really had to push the last few sprints. I just wonder if I took the recovery legs slower, if I'd be better off. The sprint legs weren't where I want to be but like last week, my legs feel worse on Monday after taking the weekend off than before. I had never taken the weekends off until now, but with a newborn (+3 others) I need to be here on the weekends.

Actually, this approximates the 30/30 discussion of a few pages ago. But with that, you should slow the recovery pace (and cover less distance). So, yeah, slow it down!

 

[gruecd]

First day of Pfitz 12/70 in the books. Did 8 miles this aft including 10 x 100M strides. I'll be back at it bright and early tomorrow morning with an 11-miler.

Sand and bentley - Congrats on your 14 and your 9, respectively.

pmb - Glad to hear that you're getting the mojo back.

Ned - I wouldn't sweat the crappy run yesterday. Happens to the best of us. Shake it off, and focus on the next one.

prosopis - After running in the Mexican heat and humidity last week, I actually do feel for you. I'll take the cold all day over that crap. You were talking about Wayne's "I Am Not a Human Being" album??

 

[Ned]

Nine yesterday. Other than the bloody nipples, chafed thighs, minor ankle pain and sore knee, I feel like a million bucks. Can't wait to go ten next Sunday!

Band aids and body glide, my friend...

 

[prosopis]

prosopis - After running in the Mexican heat and humidity last week, I actually do feel for you. I'll take the cold all day over that crap. You were talking about Wayne's "I Am Not a Human Being" album??

I am the opposite I hate cold and I doubt I would run in what you guys do. I would much rather have warmth. Yes I was talking bout I Am Not A Human Being. I thinl its pretty good. Do you like it?I did 4 miles today. It was in the 60s and my avg HR was below 150 at 148 for the first time. I feel real good bout that HR.

 

[pigskinliquors]

Nine yesterday. Other than the bloody nipples, chafed thighs, minor ankle pain and sore knee, I feel like a million bucks. Can't wait to go ten next Sunday!

Band aids and body glide, my friend...

...and a pint (or 3) My update:Had an outside swim after work. 100, 200, 400, 400, 400, 200, 100. I did the first 200 at :51 per 100; my 400's were :54, :53, :55; and I was struggling for the final 200, but finished it at :56 per. I used a minute + whatever I gained on the minute as rest for each interval. The promising news for me was doing my final cool down at what felt like very slow, in :58 (fast for me!).

 

[gruecd]

Finished my 8 with strides around 5:30 last night, got to bed around 10-10:30, then hit the road again a few minutes after 6 AM for the first of two mid-week 11-milers. I was really dragging towards the end. I actually think it's harder doing those back-to-back runs with just a sleep in-between than it is doing a traditional AM/PM double. But that's just me.

5 recovery tomorrow, and then another 11 on Thursday. I have a love/hate relationship with Pfitz.

 

[gruecd]

Yes I was talking bout I Am Not A Human Being. I thinl its pretty good. Do you like it?

I haven't heard the whole thing (didn't get very good reviews, IIRC), but I do know that I like a couple of the tracks, namely "Right Above It" (which I like a lot) and "Gonorrhea."

 

[tri-man 47]

I did 4 miles today. It was in the 60s and my avg HR was below 150 at 148 for the first time. I feel real good bout that HR.

The HR is a key factor!!!--liquors, liquors, liquors. :X I swear, if you were pigskinyoga instead of pigskinliquors, you wouldn't be having those injuries. lol But we'll probably never know, now, will we?

 

[pigskinliquors]

I did 4 miles today. It was in the 60s and my avg HR was below 150 at 148 for the first time. I feel real good bout that HR.

The HR is a key factor!!!--

liquors, liquors, liquors. I swear, if you were pigskinyoga instead of pigskinliquors, you wouldn't be having those injuries. lol But we'll probably never know, now, will we?

I'm working on this. Problem is, ANY stretching right now seems to aggravate my groin. I'll likely see my Doc next week to get a strategy for kicking this. I do know that this year will include MUCH more yoga/stretching and weight work than I've been doing. The liquors part is likely not going to change much Grue: I agree that run at night, then morning is tougher than same day. GREAT benefits to be had by them though

 

[Ned]

3mi today and felt much better. It was 37 out so I was able to go in just a long sleeve T and shorts. It felt weird to not wear gloves!

 

[culdeus]

TEMPLE (January, 25, 2011)--A Temple man hopes he crossed into the record books without leaving the gym Tuesday morning.

John Warnes completed 161 miles in 24 hours on a treadmill at Gym X in Temple in his third attempt to set a world record.

That's about the distance from Temple to Plano, near Dallas.

He started the run at 8 a.m. Monday.

He told News 10 ate bananas during the marathon run and, believe it or not, a Taco Bell quesadilla, too.

Warnes' friend, Joshua Bristol, took pictures each hour to document the time on the clock and the number of miles run.

The information will be sent to the Guinness Book of World Records for certification.

Warnes said he was looking forward to a meal at IHOP and then some sleep after he finished.

Arulanantham Suresh Joachim, of Australia who ran a distance 160.24 miles in Canada on Nov. 28-29, 2004, holds the current record.

 

[FUBAR]

TEMPLE (January, 25, 2011)--A Temple man hopes he crossed into the record books without leaving the gym Tuesday morning.

John Warnes completed 161 miles in 24 hours on a treadmill at Gym X in Temple in his third attempt to set a world record.

...

You just found my hell. Pretty solid pace, but there's a 60 minute limit on treadmills!

 

[bentley]

TEMPLE (January, 25, 2011)--A Temple man hopes he crossed into the record books without leaving the gym Tuesday morning.John Warnes completed 161 miles in 24 hours on a treadmill at Gym X in Temple in his third attempt to set a world record.That's about the distance from Temple to Plano, near Dallas.He started the run at 8 a.m. Monday.He told News 10 ate bananas during the marathon run and, believe it or not, a Taco Bell quesadilla, too.Warnes' friend, Joshua Bristol, took pictures each hour to document the time on the clock and the number of miles run.The information will be sent to the Guinness Book of World Records for certification.Warnes said he was looking forward to a meal at IHOP and then some sleep after he finished.Arulanantham Suresh Joachim, of Australia who ran a distance 160.24 miles in Canada on Nov. 28-29, 2004, holds the current record.

Didn't that screwball Karnazes have a huge event in New York when he tried and failed to break the record?I'm familiar with that gym only because there's a billboard for it on the north side of Temple that has a chick in those little workout shorts.

 

[gruecd]

Pretty solid pace, but there's a 60 minute limit on treadmills!

That's all any sane person should be able to handle anyway!

 

[pmbrown_22]

8 good miles for me last night. Still getting back into it, but I am hooked again fellas. Will get back to speed work Friday or this weekend, but I just like the way that I feel when I am running. Plus the snow is almost gone as we had a little heat wave the last couple of days. Although sleet/freezing rain on the forecast for today so it could get interesting.

Have a great day all.

 

[Ned]

8 good miles for me last night. Still getting back into it, but I am hooked again fellas. Will get back to speed work Friday or this weekend, but I just like the way that I feel when I am running. Plus the snow is almost gone as we had a little heat wave the last couple of days. Although sleet/freezing rain on the forecast for today so it could get interesting.

Have a great day all.

I am a different person when I don't run these days.

 

[gruecd]

5 dreadmill miles over lunch today while I watched "The A-Team" in the cardio theater in the gym. The way I see it, the only way I'm going to handle the increased mileage of Pfitz 12/70 is if I really focus on keeping my easy runs easy, and the treadmill is a good way to control pace on those shorter runs. Today was a recovery run, so I just set it to 6.8 mph (about 8:50 pace), and knocked it out.

I've got 11 tomorrow morning, another 5 recovery, and then 15 with 8 at MP (whatever that is) on Saturday.

 

[Third]

5 dreadmill miles over lunch today while I watched "The A-Team" in the cardio theater in the gym. The way I see it, the only way I'm going to handle the increased mileage of Pfitz 12/70 is if I really focus on keeping my easy runs easy, and the treadmill is the only way that I can really control my pace. Today was a recovery run, so I just set it to 6.8 mph (about 8:50 pace), and knocked it out.I've got 11 tomorrow morning, another 5 recovery, and then 15 with 8 at MP (whatever that is) on Saturday.

I've done 3 treadmill runs in the past few weeks and they always subjectively "feel" faster than the actual pace. I did 8:35 (7.0 mph) pace last night and it felt noticeably faster - maybe closer to an 8:00 pace. Am I alone here?

 

[bentley]

5 dreadmill miles over lunch today while I watched "The A-Team" in the cardio theater in the gym. The way I see it, the only way I'm going to handle the increased mileage of Pfitz 12/70 is if I really focus on keeping my easy runs easy, and the treadmill is the only way that I can really control my pace. Today was a recovery run, so I just set it to 6.8 mph (about 8:50 pace), and knocked it out.I've got 11 tomorrow morning, another 5 recovery, and then 15 with 8 at MP (whatever that is) on Saturday.

I've done 3 treadmill runs in the past few weeks and they always subjectively "feel" faster than the actual pace. I did 8:35 (7.0 mph) pace last night and it felt noticeably faster - maybe closer to an 8:00 pace. Am I alone here?

I'm on board with this. Because of the family & work, I get about 50% of my miles in on the treadmill and I find it much harder than outside running of an equivalent distance. And that's at 0 elevation. I attribute it largely to the fact that I really shorten my stride up to keep from stepping off the belt. I also hate not being able to adjust my pace slightly based upon how I'm feeling at that point in the run.

 

[gruecd]

5 dreadmill miles over lunch today while I watched "The A-Team" in the cardio theater in the gym. The way I see it, the only way I'm going to handle the increased mileage of Pfitz 12/70 is if I really focus on keeping my easy runs easy, and the treadmill is the only way that I can really control my pace. Today was a recovery run, so I just set it to 6.8 mph (about 8:50 pace), and knocked it out.I've got 11 tomorrow morning, another 5 recovery, and then 15 with 8 at MP (whatever that is) on Saturday.

I've done 3 treadmill runs in the past few weeks and they always subjectively "feel" faster than the actual pace. I did 8:35 (7.0 mph) pace last night and it felt noticeably faster - maybe closer to an 8:00 pace. Am I alone here?

It's entirely possible that your treadmill needs to be re-calibrated, but that wouldn't account for that big of a difference.

 

[Ned]

Hi, I'm Ned..............and I'm addicted to running.

On the schedule today was a 6mi run. We were supposed to have rain most of the day with 6-12" of snow tonight, so I really wanted to make sure I got my 6 in before the snow came. Well, we got 3-4" of snow this morning. Couple that with the change over to rain this afternoon and I had a complete mess on my hands. I got the 6 in, but god that was borderline re-tarded. It was windy, 35 degrees and just down right miserable. Slopping thru the slush definitely gave me an added high-knees workout. Adding insult to injury, the rain changed to sleet as I hit mile 5. I highly recommend sleet in the eye.

 

[pigskinliquors]

Ned: Some addictions are good'ish! Awesome you got your run in! Some of my favorite runs are during insane conditions, as I enjoy the extra joy of having strangers think I'm partially insane (usually people have to meet me to find that out).

Grue: Thanks for another reminder of how your training makes mine feel inferior!

Bentley & Third: I agree that dreadmill runs seem more taxing, but I've always attributed it to not being used to it. I haven't done more than 3 dreadmill runs in the past three years combined though.

PmBrown: Great having you back at it :jealous: !!

___________________________

My update:

Another swim day. 100, 200, 1500, 200, 100. The first 200 at :51 per 100, the last one at :54 per. The 1,500 felt great (@ :57 per), and I'm pretty confident I could have gone another 500+. It's nice to get some workouts in, but I'm so Jones'ing for a run or a bike ride.

 

[Sand]

5 dreadmill miles over lunch today while I watched "The A-Team" in the cardio theater in the gym. The way I see it, the only way I'm going to handle the increased mileage of Pfitz 12/70 is if I really focus on keeping my easy runs easy, and the treadmill is the only way that I can really control my pace. Today was a recovery run, so I just set it to 6.8 mph (about 8:50 pace), and knocked it out.I've got 11 tomorrow morning, another 5 recovery, and then 15 with 8 at MP (whatever that is) on Saturday.

I've done 3 treadmill runs in the past few weeks and they always subjectively "feel" faster than the actual pace. I did 8:35 (7.0 mph) pace last night and it felt noticeably faster - maybe closer to an 8:00 pace. Am I alone here?

It's entirely possible that your treadmill needs to be re-calibrated, but that wouldn't account for that big of a difference.

Calibration is one thing. Your gait being restricted to some extent is another - you tend to take shorter steps. Another is that most treadmills are cushioned. This makes is easier on the legs, but physics is pretty clear - some of your energy output is lost in the cushioning. And the heat load is typically higher since there usually aren't fans there in a gym to cool you off well. I find treadmill work to be a lot harder than road work at the same speed.---On my end I have done 16 miles in the last 2 days down here in Cocoa. A total of 17 feet of climbing - I rule. We are having really high winds, though - 20-25mph. That makes things a bit interesting.

 

[pigskinliquors]

On my end I have done 16 miles in the last 2 days down here in Cocoa. A total of 17 feet of climbing - I rule. We are having really high winds, though - 20-25mph. That makes things a bit interesting.

Here in Texas, winds are the closest things we have to hills in most parts. 20-25 certainly makes a difference running, and for cycling makes a LARGE difference.

 

[bentley]

On my end I have done 16 miles in the last 2 days down here in Cocoa. A total of 17 feet of climbing - I rule. We are having really high winds, though - 20-25mph. That makes things a bit interesting.

Here in Texas, winds are the closest things we have to hills in most parts. 20-25 certainly makes a difference running, and for cycling makes a LARGE difference.

This hill near the end of the Austin Half says you should keep your mouth shut.

 

[pigskinliquors]

On my end I have done 16 miles in the last 2 days down here in Cocoa. A total of 17 feet of climbing - I rule. We are having really high winds, though - 20-25mph. That makes things a bit interesting.

Here in Texas, winds are the closest things we have to hills in most parts. 20-25 certainly makes a difference running, and for cycling makes a LARGE difference.

This hill near the end of the Austin Half says you should keep your mouth shut.

Lol. Austin is certainly an exception! I hate that part of the course for the Full there as well...not to mention the flippin' start, and the new portion to the Capital. I'm fortunate to have some minor hills around my house, but for the most part we're pretty darn flat over here.

 

[prosopis]

I got my four in today. It was a nice 65 degrees out. One thing different is I had to go to my daughters basket ball game so I ran at work instead of at home. At home it is very rural and much of my running is done through open desert with desert beauty. My run at work was full of cars, fast food joints, and city noise. I did not like the city running and doubt I will do that again unless I absolutely have to. Next time I will run by star light after the basket ball game.

 

[Sand]

Sat in a Hunter Allen power siminar tonite at our bike shop. Funny guy and interesting. One thing that really stood out once his comments about tapering. The shorter the event, the more taper you need. For the longer stuff, stage racing, 1/2 to full iron, etc., fitness is more important than freshness. He presented a case study where a pro athlete/client had 4 events over two days each lasting about 2 minutes in duration where he told him to do nothing for two weeks other than one hour ride under 150 watts. They analyzed pr performances of hundreds of athletes and the data strongly supported this theory.

Yeah - I'm gonna have to see a peer reviewed paper on this. This is the antithesis of everything I have read.

Think about it this way. Ride an all out 40k TT every day for a year. Your performance would decay every day after the first effort until you bottomed out because you were fatigued. If you then continued doing 40k TTs every day your body would gradually adapt to the point that you could ride the 40k at the same speed you did on day one every single day. This would be fitness winning out over fatigue, but you would also plateau at this point. He said it would take about 6-7 months to get to this point.Fatigue and soreness impact top end performance/strength more than endurance - makes sense, why else would we be able to do or want to do recovery rides/runs. Keep in mind that we're talking about peaking for one event and coming off event focused workouts. Tapering is still needed / beneficial for the long stuff to peak.

I wanted to get back to this, since it still doesn't make sense to me (nor does it match up with guys like Friel, Daniels, Pfitzinger, etc.). What differences in, say, marathon tapering would he recommend rather than the typical 3 week "lessen mileage, but keep up the intensity"? And what kind of taper would he recommend for a 5k?BTW, I disagree with your TT example completely. If I were to try to do a 40kTT every day I would go down and stay down. Resting and recovery is where you get faster. If you never give your body a chance to recover you will never get faster.

 

[Sand]

Bourbon Chase:

So have we kind of decided on "This Run is Useless Without Bourbon?" Four for five folks chimed in that they liked it.

Oh, and a cool tidbit - Laurie Val set 6 master's swimming records - IN ONE RACE. Every single intermediate split was a world record. I think I could match her for 200m, and then collapse in a heap - unreal.

 

[culdeus]

On my end I have done 16 miles in the last 2 days down here in Cocoa. A total of 17 feet of climbing - I rule. We are having really high winds, though - 20-25mph. That makes things a bit interesting.

Here in Texas, winds are the closest things we have to hills in most parts. 20-25 certainly makes a difference running, and for cycling makes a LARGE difference.

You live in College Station.

 

[bentley]

On my end I have done 16 miles in the last 2 days down here in Cocoa. A total of 17 feet of climbing - I rule. We are having really high winds, though - 20-25mph. That makes things a bit interesting.

Here in Texas, winds are the closest things we have to hills in most parts. 20-25 certainly makes a difference running, and for cycling makes a LARGE difference.

This hill near the end of the Austin Half says you should keep your mouth shut.

Lol. Austin is certainly an exception! I hate that part of the course for the Full there as well...not to mention the flippin' start, and the new portion to the Capital. I'm fortunate to have some minor hills around my house, but for the most part we're pretty darn flat over here.

Every time I drive down that hill headed to Mopac, I think about how back it sucks to run up it.

 

[bentley]

9 miles in the books so far this week and feeling great. Looking at about 25 total for the week. I've lost 6-7 pounds training and I'd love to drop another 3-4, but I'm not sure I'm going to make it. I feel better about lugging 170 lbs. around vs. 180.

 

[gruecd]

Grue: Thanks for another reminder of how your training makes mine feel inferior!

No problem, bro. I feel the same way when I read about your swim workouts......for now.

 

[pigskinliquors]

Grue: Thanks for another reminder of how your training makes mine feel inferior!

No problem, bro. I feel the same way when I read about your swim workouts......for now.

Lol. Sands must make you feel like #### then!! Now my bike workouts...

 

[Genedoc]

Update re: deep tissue massage:

Not really sure what more I can say other than I'm genuinely stunned/amazed at the difference I've seen in my body after 2-3 weeks and 4 hour long sessions. He's completely changed the alignment of my right leg. I'm no longer slew footed. My balance, strength, flexibility, and range of motion both improved dramatically. Dramatically enough that if I had not experienced it/seen it with my own eyes, I'd be certain the person telling me was exaggerating. I'm noticeably stronger and more powerful because I'm able to drive through the center of mass of my right leg as opposed to it wanting to turn out. One easy example - climbing stairs. Previously when I'd climb stairs, my right leg would turn out about 30 degrees. Been doing that most of my life I guess, and I never really thought about it. Now that my hip flexors are released, they get out of the way easily, I can lift my leg straight up, knee stays in line with ankle and hip, and I can explode upwards in a straight line. I can also work through the heel, again keeping everything in line. Previously, I did EVERYTHING on the balls of my feet. This has been a real eye opening, learning experience that's long overdue.

That said, he pretty strongly advised to hold off on running and biking for several weeks while my body adjusts to my leg being in a completely new position/alignment, so I haven't done any tri training in a couple of weeks. I'll take another couple off, continue the Pilates/massage/strength training/swimming, and fire up the running/cycling again in a couple of weeks. That should still give me 10-12 weeks to get ready for the tri.

Any of you who have had problems with repeated muscle strains/pulls and/or range of motion issues, I cannot recommend deep tissue massage administered by a well trained masseuse any more strongly. That said, make sure he/she is indeed well trained. This isn't a nice, relaxing spa massage. This is a freaking workout that can completely alter the physics of your body's motion.

 

[BassNBrew]

Sat in a Hunter Allen power siminar tonite at our bike shop. Funny guy and interesting. One thing that really stood out once his comments about tapering. The shorter the event, the more taper you need. For the longer stuff, stage racing, 1/2 to full iron, etc., fitness is more important than freshness. He presented a case study where a pro athlete/client had 4 events over two days each lasting about 2 minutes in duration where he told him to do nothing for two weeks other than one hour ride under 150 watts. They analyzed pr performances of hundreds of athletes and the data strongly supported this theory.

Yeah - I'm gonna have to see a peer reviewed paper on this. This is the antithesis of everything I have read.

Think about it this way. Ride an all out 40k TT every day for a year. Your performance would decay every day after the first effort until you bottomed out because you were fatigued. If you then continued doing 40k TTs every day your body would gradually adapt to the point that you could ride the 40k at the same speed you did on day one every single day. This would be fitness winning out over fatigue, but you would also plateau at this point. He said it would take about 6-7 months to get to this point.Fatigue and soreness impact top end performance/strength more than endurance - makes sense, why else would we be able to do or want to do recovery rides/runs. Keep in mind that we're talking about peaking for one event and coming off event focused workouts. Tapering is still needed / beneficial for the long stuff to peak.

I wanted to get back to this, since it still doesn't make sense to me (nor does it match up with guys like Friel, Daniels, Pfitzinger, etc.). What differences in, say, marathon tapering would he recommend rather than the typical 3 week "lessen mileage, but keep up the intensity"? And what kind of taper would he recommend for a 5k?BTW, I disagree with your TT example completely. If I were to try to do a 40kTT every day I would go down and stay down. Resting and recovery is where you get faster. If you never give your body a chance to recover you will never get faster.

Marathon: Put freshness on one side of the scale and fitness on the other. The scale should lean towards fitness.5k: Put freshness on one side of the scale and fitness on the other. The scale should lean towards freshness.100 yard: Put freshness on one side of the scale and fitness on the other. The scale should strongly lean towards freshness.Cycling stage race: Put freshness on one side of the scale and fitness on the other. The scale should strongly lean towards fitness.

BTW, I disagree with your TT example completely. If I were to try to do a 40kTT every day I would go down and stay down. Resting and recovery is where you get faster. If you never give your body a chance to recover you will never get faster.

Correct, you wouldn't get faster, you would just get to the point that you could could the 40kTT at the same speed as day one every day. He disagress...if anyone was actually crazy enough to do this, it would take 6-7 months to adapt.

 

[BassNBrew]

Well I haven't been eating my Wheaties for roughly 10 days and I'm feeling great. With the exception of one day, it's been no wheat in the diet.

Hit the computrainer today for tempo to lacate class. The bulk of the workout was 5 x 5 min intervals at 90% with 4 x 5 min active recoveries at 75% plus 15 rpm. Basically a 45 min interval that was supposed to be alternating between zone 3 and 4. Bumped my watts from 285 to 300 for todays class. After the first three 90% intervals I still was only midway into zone 3 so I bumped it to 310 for the 4th. Barely cracked zone 4 there so I took it to 330 watts for the last interval with the last minute at 350 watts. Immediately hit the treadmill for 2 min @ 9 min pace, 4 min @ 8 min pace, 2 min @ 7:30 pace, and 2 min @ 7:00 min pace.

People were cracking left and right. I stayed aero for the entire 45 minutes despite the protests from my ####. Just hit that zone where I was going to be the boss of the computrainer and was determined to crush the workout. 5 weeks until race day.

 

[Reepicheep]

9 miles in the books so far this week and feeling great. Looking at about 25 total for the week. I've lost 6-7 pounds training and I'd love to drop another 3-4, but I'm not sure I'm going to make it. I feel better about lugging 170 lbs. around vs. 180.

Hi guys I'm new on these boards and just kind of wandering around. Do not underestimate the difference you will feel when running at a lower weight! I was dealing with a mystery stomach/digestive ailment for about 2 months (October-November last year), and lost 15 pounds on accident (185->170). Never figured out what it was but it finally went away. I have always been an on-and-off-again runner. I started running again a few weeks ago, probably the last time I was running consistently was July/August. With the 15 pounds gone, I actually feel faster than I did when I left off . . . without any exercise for three months! I'm doing a 5K 2-3 times a week now and I'm down to almost 22 minutes which I know isn't earth-shattering but it's good stuff for me. I feel like I did in college when I was 165 and biked 70 miles a week! Okay, random story over, take care folks.

 

[gruecd]

11 miles tonight at 7:43 pace. Last two miles the fastest in the 7:20s.

BNB - Great workout.

 

[Sand]

9 miles in the books so far this week and feeling great. Looking at about 25 total for the week. I've lost 6-7 pounds training and I'd love to drop another 3-4, but I'm not sure I'm going to make it. I feel better about lugging 170 lbs. around vs. 180.

Hi guys I'm new on these boards and just kind of wandering around. Do not underestimate the difference you will feel when running at a lower weight! I was dealing with a mystery stomach/digestive ailment for about 2 months (October-November last year), and lost 15 pounds on accident (185->170). Never figured out what it was but it finally went away. I have always been an on-and-off-again runner. I started running again a few weeks ago, probably the last time I was running consistently was July/August. With the 15 pounds gone, I actually feel faster than I did when I left off . . . without any exercise for three months! I'm doing a 5K 2-3 times a week now and I'm down to almost 22 minutes which I know isn't earth-shattering but it's good stuff for me. I feel like I did in college when I was 165 and biked 70 miles a week! Okay, random story over, take care folks.

Welcome! ----On my end, finished my week out here. 35 miles so far, with 5 to go at an 8k Saturday morning. This will give me a glimpse on how this training is going. Never thought I'd hit 40 miles in a week. Really wasn't that bad. When you are doing a good, long run on the weekend the miles pile up pretty quick.

 

[gruecd]

On my end, finished my week out here. 35 miles so far, with 5 to go at an 8k Saturday morning. This will give me a glimpse on how this training is going. Never thought I'd hit 40 miles in a week. Really wasn't that bad. When you are doing a good, long run on the weekend the miles pile up pretty quick.

For sure. After tomorrow, I'll have done three (3) double-digit runs this week (11, 11, and 15), and together they'll represent more than 2/3 of my weekly mileage (55).

 

[Ned]

On my end, finished my week out here. 35 miles so far, with 5 to go at an 8k Saturday morning. This will give me a glimpse on how this training is going. Never thought I'd hit 40 miles in a week. Really wasn't that bad. When you are doing a good, long run on the weekend the miles pile up pretty quick.

For sure. After tomorrow, I'll have done three (3) double-digit runs this week (11, 11, and 15), and together they'll represent more than 2/3 of my weekly mileage (55).

Good god.

 

[BassNBrew]

On my end, finished my week out here. 35 miles so far, with 5 to go at an 8k Saturday morning. This will give me a glimpse on how this training is going. Never thought I'd hit 40 miles in a week. Really wasn't that bad. When you are doing a good, long run on the weekend the miles pile up pretty quick.

For sure. After tomorrow, I'll have done three (3) double-digit runs this week (11, 11, and 15), and together they'll represent more than 2/3 of my weekly mileage (55).

Boston will seem like a walk in the park after this cycle. Have you formulated a race plan or goals for the big event?

 

[Third]

9 miles in the books so far this week and feeling great. Looking at about 25 total for the week. I've lost 6-7 pounds training and I'd love to drop another 3-4, but I'm not sure I'm going to make it. I feel better about lugging 170 lbs. around vs. 180.

Hi guys I'm new on these boards and just kind of wandering around. Do not underestimate the difference you will feel when running at a lower weight!I was dealing with a mystery stomach/digestive ailment for about 2 months (October-November last year), and lost 15 pounds on accident (185->170). Never figured out what it was but it finally went away. I have always been an on-and-off-again runner. I started running again a few weeks ago, probably the last time I was running consistently was July/August. With the 15 pounds gone, I actually feel faster than I did when I left off . . . without any exercise for three months! I'm doing a 5K 2-3 times a week now and I'm down to almost 22 minutes which I know isn't earth-shattering but it's good stuff for me.

I feel like I did in college when I was 165 and biked 70 miles a week!

Okay, random story over, take care folks.

Welcome! ----

On my end, finished my week out here. 35 miles so far, with 5 to go at an 8k Saturday morning. This will give me a glimpse on how this training is going. Never thought I'd hit 40 miles in a week. Really wasn't that bad. When you are doing a good, long run on the weekend the miles pile up pretty quick.

I'm with you. I'm about where you are in terms of weekly mileage. Marathon training is a new animal for me. Before I started in October, my highest monthly mileage was about 80 miles. I hit 121 last night with 6 on Sat. and 18 on Sunday to go.