actually let me rephrase my question - I felt pretty decent at the end of the run, and I think I had it in me to runa a couple of more miles, but my LRP is at 10:41, which is pretty slow should I be running faster? thanks
btw, Matt, I'm writing u a reply, any suggestions on how to attach files/pix
Matt, Abridged version: My best guess at your diagnosis is plantar fasciitis. The biggest modifiable risk factor for this condition is achilles tightness, so stretch your achilles, stretch your plantar fascia (by placig your affected ankle on the other knee, raise your big toe with your arm on the affected side, and then massage the base of your arch with the other hand (the only free extremity at this point, but not for long!!!!!!). Also, Ice that area after long runs. If this continues to bother you past 6 wks, there are over the counter night-time braces at local pharmacies/orthotics (and maybe even at your local walmart) - just ask for a plantar fasciitis night splint. Remember to stretch your achilles - that's what's probably causing your problem.
Now the science behind what I just told you: and some lingo - PF=plantar flexion (when you point your foot down as if pressing on a gas pedal). DF = dorsiflexion, the opposite, bringing your foot up, towards your head. Inversion = tilting your foot to the inside, so that your heel is pointing the other foot. Eversion = the opposite Plantar fasciitis can be caused by many things. Some of those are modifiable (shoe type, occasional inciting injuries, and the most important risk factor is achilles tightness. The achilles is the muscle which connects the the calf muscle (gastroc-soleus complex) to the ankle, and is the primary plantarflexor of the ankle. However, it also has a minor role in inversion (b/c it attaches just on the inner side of the midline of the ankle posteriorly. The other thing to know about the gastroc-soleus is that it is composed of 3 muscles. the 2 gastrocs (which originate on the femur), and the soleus, which originates on the tibia. so technically, the gastroc crosses 2 joints, and this is an important fact to keep in mind for achilles stretching. so to stretch the achilles in a correct manner, one should keep the knee straight, and try to DF the ankle, and not allowing it to go into inversion. The best method to do that is to do a downward dog position from yoga, bend one knee, and concentrate on stretching the achilles on the other side. the reason i stressed this part on achilles stretching out is that the usual reason for plantar fasciitis treatment is achilles tightness. patients with a tight achilles are 6 times more on average to fail treatment. Now if you can teach me how to attach pix, to help you out with all this weird stuff that I just talked about, or I can attach an article if you want for your own reading!!!!! keep me posted, n hope you're feeling better
@Matt - I'm no doctor but as a long time runner with high arches, I agree with Hasan you're looking at PF issue. As you describe pain being worst in the morning, try to stretch before even stepping out of bed and keep one of those foot roller things next to your bed and roll before you get up. As my PT told me, with PF it's like ripping a scab off a cut every morning when you step out of bed. Unfortunately I ran through this injury to the point of being unable to even walk, had to take an entire month off with no running - I do not recommend this . If you catch it early enough, you can prevent further deterioration. I ultimately went with prescription orthotics and have run PF pain-free for 13 years (I'm on my 3rd set of orthotics, they last about 5 yrs depending on your mileage). My first set was literally a presription so I only had to cover the co-pay - brilliant!! But since then I'm out of pocket the cost, but again, well worth it, those are my running 'wheels' so to speak. If there's a orthopedic near you that you like, you might want to pay a quick visit and stop this before it gets worse. If you don't have someone, Dr Andrew Hunt with IB&J has office hours near The Glen and he's an avid triathlete, he will take good care of you.
Swim was brutal this morning - 7x400's, think I did one extra because I lost count. (goes back to my hazy comment from yesterday). Pool was insanely busy, I don't think I've ever breathed in that much water before .
Off to Madtown for some loops this weekend and the Trek Centurion race on Sunday. Have a good one.
Mark- you are exactly where you should be. And Hassan, you are running at the right pace for you- that's all that matters.
Before joining EN, I had tons of marathon experience, but only one IM under my belt. It was a HUGE pill for me to swallow that the longest run I would do before race day was 2.5 hours, which for my slow pace meant something like 16 miles. I fussed a lot that year but ultimately put my trust in the plan and BECAUSE I EXECUTED THE WAY EN TEACHES, I had an amazing run. I'll never run more than 2.5 hours when training for an Ironman again.
The run is going to be hard, no matter what- you will reach a point on the run where it's just gonna suck. Doesn't matter how many miles you run between now and race day- it's just the way it is. So you gotta find that "One Thing" right now that is going to keep you moving forward when the world of hurt comes. Practice using that "one thing" when you reach really hard spots in your training runs to stay on pace. You gotta train yourself mentally as well as physically.
OK- update on me. I did a double brick workout yesterday instead of the run because of the darn calf. So it was 2x(45min bike/30min run). With the bike at ABP pace and the run at just "do no harm" pace. As you guys know, my head was in a pretty low place yesterday. The run is my favorite part of this sport and not being able to do one of the only two "long" runs we do was just killing me. BUT, thanks to all of you and to Coach P's recommended workout, I feel much better. That workout was TOUGH but really fun in a wicked way. I haven't done one of those since I was training for DU Worlds a few years back- man they kick your tail! LOVED IT!!! My calf hasn't gotten any worse and feels just a wee bit better than a few days ago. I'm still doing ice/compress/roll/stretch routine and am crossing my fingers I can gently attempt the long run next week. If not, I just gotta be OK with the fact that I'm going into this IM with a 2:15 as my longest run (something like 15 miles?) and trust that I will still get through the day. I know being on that course with all of you will make up for anything I'm missing in training right now.
Nemo. Thanks - I appreciate the kind words. consifdering that I have no IMs under my belt, and one marathon only (when in fact it was a disaster of a walk-run combo....) , it kinda helps to know I stand a chance of finishing the race. One of my goals for this race is to finish, with a smile on my face, and I want to RUN the course, and walk as little as possible... glad to hear yourur workouts are better. For some reason, I'm DEFINITE you will kill this race;-)
Mark - I haven't done an IM -- or a marathon. Coaches haven't steered me wrong yet, so I'm just thinking of the marathon as four very easy six mile brick runs, with two victory miles at the end. We'll be fine.
Hasan - Don't worry about miles/pace. I know my Chicago run distances can vary on a) traffic, b) if I count the time I'm standing at stop lights in the run; c) if I count the time I refill water bottles in the run; d) weather e) number of races/weird events on the Lake Shore Path. I just always try to hit the "meat" of the workout -- the intervals as well as possible.
Posted By Heather La Freniere on 06 Aug 2010 10:44 AM
Swim was brutal this morning - 7x400's
You said it Heather! A mental battle for me all morning. Tried to talk myself out of the run....went something like" I just did this yesterday and it was hard and now I have to do it again.....this sucks" convinced myself and did it anyway. Ran back home and again mind was saying hey just skip the swim, u don't really need to do it....the pool and 3500 m just didn't sound at all appealing....my mind was whining but my body was moving....pack up and driving to the pool. Got in pool, still mind was whining really bad.....actually wanted to quit after each 400....didn't. I actually finished both workouts....how not sure...pure determination or I think body is now on auto pilot and doesn't listen to my mind anymore...weird.
Michele-thanks for tip about Calagel. got some and put it on...stung at first, but now feels soothed. Thank you
Did you guys see Matt's other thread about MOWS? There's an organized 2.4 mile swim on Saturday the 21st of the Moo swim course. Jim Hansen and I signed up and I have one other local guy signed up now too. The plan is to do the full swim, ride from the terrace and do the entire RR bike and then the run right there like the real deal. As Matt said: "It's about the most realistice race simulation you can do."
God job on toughing out those 400s Kathy. I HATED them on Wed!!
I was SUPER tired last night and slept for 10 hours!! What good sleep it was, too!! Up about 7:40, coffee & light bfast, then off to the pool for RR swim. Broke it up mentally into 4/1000s + 200. Time =1:15:45. I hope this carries over to race day!
OK- true confession, I didn't get the swim done today. I did the 40 min run, but I just couldn't wake up early enough this morning to do the swim too. If life works out I'll get a chance to do an OWS this weekend in my wetsuit- the ocean has been really cold! If not, I'm not gonna freak out about it.
Nemo, I didn't get the swim in either. I ran first, and then seriously bonked. So I went home and had a big smoothie and a giant plate of eggs. It is an easy thing to reschedule for Sunday afternoon.
Crazy, fantastic day! Went down to meet with Todd at TT Bike Fit in RI. I know, I know it's August, but life got in the way a few times before this, and it kept getting pushed off. Coach P, Leigh and Todd thought I had enough time to tweak the fit, so I went. All I can say is the guy is fantastic! You know when you meet someone you know they're going to do you right? Well, that's Todd. He knows this stuff inside out. We workout out a LOT of stuff on my bike, and all of it was exactly what sub-conciously I knew was wrong. I was there from 9:45 until 1:15--very genrous with his time. We went through EVERYTHING. My "weird neck" will be much better I think. The postion, while lower, is so much more natural. I'll keep you posted. I've been a little skeptical about the whole video analysis aspect of what he does, but after working with him, I would use him in that way too.
Then it got even better meeting his wife Lisbeth--defending Kona champ, 40-44. Her goal is to win again, and she is in the thick of it right now. What a doll. Sooooo nice, easy to talk to, and warm. She told me that she won Kona last year on 16 hours/week. Sound familiar? Trains like we do.
Back to training...Changed a lot this week around and wanted a swim only day b/c of the time sink of the drive to RI and the fitting. Knocked out that 6x400 workout, which I loved. 400 is my favorite training distance to swim. It went well, although I was a little slower today. I only swan 2x this week, and I really, really prefer 3. I can tell when I'm out of the water that extra day.
@G--I hope that time holds up too! I'd wrestle you to the ground for that swim time in the IM! Nice work!
@Everyone--don't run more than 2:30. Just don't do it. You won't need to. This is where you put your faith in the coaches, do your part, and it all comes together! That's a promise!
Did you guys see Matt's other thread about MOWS? There's an organized 2.4 mile swim on Saturday the 21st of the Moo swim course. Jim Hansen and I signed up and I have one other local guy signed up now too. The plan is to do the full swim, ride from the terrace and do the entire RR bike and then the run right there like the real deal. As Matt said: "It's about the most realistice race simulation you can do."
RR done. I'll post details in the other thread. Suffice it to say- power helped keep things VERY even. I was glad to get off the bike, but the legs felt fine.
OMG, what a tough ride today. I had to chunk up the FT intervals into 4x10' segments b/c I just couldn't face the workout as presented. In the end I got close to the targets, but the effort it took to hit them was immense.
FT Intervals were .97; .97; .93; .97. Better than I thought. Hit the 85% OK, but again, lots of effort to do so. My legs just didn't want to turn those pedals after about 3:15. But it's in the bank, so it's all good.
The new fit is great. The muscles will need a little time to acclimate to the new position, but I don't think it's going to take long. Didn't mention I got a new Adamo racing saddle too. The V-flow was not working with the new position. LOVE the new saddle to the point I can't quite believe. I have been in agony riding--stopping to re-lube, getting off feeling bruised and raw. I have none of that pain and chafing now after the ride, and had no discomfort riding. Break in that saddle a little more, and it's going to be as good as it gets. Keith made me laugh..."The wife is not out of commission! When I see Todd he's definitely getting a high five--maybe even a hug!"
Oh one more thing...when I get props on something athletic it amazes me every time. Todd put me on the spinscan and said he had his pedal stroke speech ready to go. Instead, he said I am one of a small number of people who he's fit who has a nice flat, even spinscan with no dead spots. You want to be over 70 on the spinscan, and I was in the low 80s. Seems all that practice on the CT through the years paid off! I might be a slow 'lil peep, but I guess I know how to pedal. Although you coulda fooled me today at the 3-hour mark.
I had to chunk up the FT intervals into 4x10' segments b/c I just couldn't face the workout as presented. In the end I got close to the targets, but the effort it took to hit them was immense.
HA HA HA! Totally did the same thing today! Great minds??? I got to the 3 hour mark and thought someone put mud in my wheels. UGH. I got an emergency coke to try and get through the last 1.5 hours (mostly into the wind- joy). With about 45 min to go I decide to take 2 S Caps (why 2 I don't know- I usuallly only take one at a time). Big mistake- 5-10 min later I'm on the side of the road dry heaving. Just too much salt hitting my tummy all at once- dumb. That upset my system pretty bad and I was feeling sketchy riding down the road. Running like that is one thing- but riding like that gets kinda scary. To get back to the car I had to cross a long narrow bridge with traffic- normally not too bad, but feeling woozy and all, I decided to get off the bike, sit in the shade for 10 min, and just get some strength back so I could get over the bridge safely.
The "one thing" that got me through todays ride was really 2 things: 1- I was texting Gina inspiration notes for her RR. Sending her good vibes helped me to remember I wasn't alone. 2- The promise of a chocolate milkshake and french fries when I got home!!!
Darn the McD's for having a broken shake machine!!! I had to settle for Sonic.
Nemo-texting while riding...now that is talent! I can barely text standing still!
Linda and Nemo-how do u guys do those FTP intervals on the road?? I tried again today....then there is traffic, stop lights, people walking dogs and the list goes on...just can't seem to find a stretch where I can make that possible. So, I skipped the intervals and just did what worked. Im thinking out loud but maybe I should do the intervals on trainer first, then head out on the road for the rest of the ride. Anyhow.....managed 4 hours today....cut it short due to rain. No bike for me tomorrow.....DAY OFF!!!
props to the peeps! my ride today was also tough! saw power go down throughout the ride! as it got hotter or I got more tired!! so I got to my car at mile 60 in 4:15..yeah! really, no really. I sucked down a small coke and snack size skittles with sweat dripping down me.. analzying going out for more miles!! after I had been looking forward to getting to the car... well it got cloudy.. and I thought, I am packing up the bike and going running! knowing that running is my "strength" and just sayin "So??!".. and off I trotted up a hilly course.. listening to my IPOD... I felt energy return to me...so I ran and ran and ran and couldn't believe that it was only upper 80s!! well shoot I better turn back~~ so ran 7.15 miles and got back to my car and looked in there and saw my bike and knowing next weekend i take andrew to college, I got back on my bike and rode 15 more! even lower power than before!! but felt comfy on the bike, that is a good thing! started to sprinkle and I had been gone forever, so packed it in... okay for the little peeps. we are just out there a long time!! smile!! so yes the ride was a tad longer than EN prescribed but I was gone last weekend on vacay... and the brick run mighta been too long too but honestly, I got to feel that slower pace miles 1 -6 and then my pace start to quicken after mile 6...this has been my highest run and swim week of the whole IM tng..
somebody asked about the IM run? hurts like the dickens after mile 18.. get used to the pain! and when you become so delirious that you want to stop running, quit, lay down in the grass, wonder how crazy you were and swear that you will never sign up for anything again... recall your "one thing".... why you wanted to do this anyways.. or why you are running and then just think along those lines. no matter what your pace is.. everybody is hurting!!! sounds like fun huh?? so as long as it is not medical.. the pain is normal!! sometimes my legs are not even moving so I mentally cue myself "arms, arms" as I know the legs naturally follow!! but now if you own an EN singlet then you will get MOJO from the teammates, coaches and spectators...and that is so tangible that it almost shocks you to get their jolt of energy or pass some on.
Wowsers! Today's ride sounds like a tough one. I have family obligations, so today's workouts were truncated. I repeated the pain cave workout for this week in place of ABP and went to the gym, with the intention of getting in a recovery swim. The pool was full of people with noodles! I headed upstairs and got in a good, solid session of core and stretching. That was a very good thing to do.
Kathy - I try to fit in intervals where they make sense. On my favorite suburb route, there's a loop that is super-good for doing intervals, so I like to use it as my big track.
Linda and Nemo-how do u guys do those FTP intervals on the road??
Through the years I have found roads that work. I live in a suburb of Boston, so it's crowded, and the roads in this part of NE are mostly short, twisty, and narrow. Sometimes it involves turning around to finish up the interval time, or going around a rotary to another straight away. It's never perfect unless they're short like 6' or 8', which we never see anymore. The worst is when it involves a downhill--I call those watt killers. I know the IF will be lower for those, so I just accept it and do what I can. The best is riding in Maine--30' climbs to FT to your hearts content. That's what I do anyway.
PS--you could totally do the intervals on the trainer then go outside. It might feel too disruptive to you and kill a rhythm--as in sit down for coffee instead.
Those killer intervals... that's what I was talking about when I did them last weekend. O-M-G But I did them on the drainer (skipped remaining ABP to go to NY). They were HARD.
Kathy- As for doing them on the road- Like Linda- I do the best I can (we live about 15 minutes apart). If I get to the end of the interval time and happen to be going uphill, I keep the interval going to the top. So that may be long, making up for the other shorts. When I analyze in WKO+, I look to see if I was near the prescribed number of minutes around FTP.
Last weeks abbreviated workouts, mid week 30/30s and this weeks RR- I feel like I am not working hard enough at FTP. Sounds crazy, but I am getting nervous about being ready. In reality, I know it's crazy, especially mid-interval of a 30/30 when I want to puke and quit.
Linda and Nemo-how do u guys do those FTP intervals on the road??
PS--you could totally do the intervals on the trainer then go outside. It might feel too disruptive to you and kill a rhythm--as in sit down for coffee instead.
Yep, that is what would prolly happen....not the coffee part, the sit down part
I guess I broke the trend. I had a great ride today. I hit all the intervals and felt great. It was an awesome day outside. Great job gutting the bike rides out peeps!
I guess I broke the trend. I had a great ride today. I hit all the intervals and felt great. It was an awesome day outside. Great job gutting the bike rides out peeps!
Can we all hate you just a little. Nice job! Certainly broke the trend, which is great!
Comments
should I be running faster?
thanks
btw, Matt, I'm writing u a reply, any suggestions on how to attach files/pix
Abridged version:
My best guess at your diagnosis is plantar fasciitis. The biggest modifiable risk factor for this condition is achilles tightness, so stretch your achilles, stretch your plantar fascia (by placig your affected ankle on the other knee, raise your big toe with your arm on the affected side, and then massage the base of your arch with the other hand (the only free extremity at this point, but not for long!!!!!!). Also, Ice that area after long runs. If this continues to bother you past 6 wks, there are over the counter night-time braces at local pharmacies/orthotics (and maybe even at your local walmart) - just ask for a plantar fasciitis night splint. Remember to stretch your achilles - that's what's probably causing your problem.
Now the science behind what I just told you: and some lingo - PF=plantar flexion (when you point your foot down as if pressing on a gas pedal). DF = dorsiflexion, the opposite, bringing your foot up, towards your head. Inversion = tilting your foot to the inside, so that your heel is pointing the other foot. Eversion = the opposite
Plantar fasciitis can be caused by many things. Some of those are modifiable (shoe type, occasional inciting injuries, and the most important risk factor is achilles tightness. The achilles is the muscle which connects the the calf muscle (gastroc-soleus complex) to the ankle, and is the primary plantarflexor of the ankle. However, it also has a minor role in inversion (b/c it attaches just on the inner side of the midline of the ankle posteriorly. The other thing to know about the gastroc-soleus is that it is composed of 3 muscles. the 2 gastrocs (which originate on the femur), and the soleus, which originates on the tibia. so technically, the gastroc crosses 2 joints, and this is an important fact to keep in mind for achilles stretching. so to stretch the achilles in a correct manner, one should keep the knee straight, and try to DF the ankle, and not allowing it to go into inversion. The best method to do that is to do a downward dog position from yoga, bend one knee, and concentrate on stretching the achilles on the other side.
the reason i stressed this part on achilles stretching out is that the usual reason for plantar fasciitis treatment is achilles tightness. patients with a tight achilles are 6 times more on average to fail treatment.
Now if you can teach me how to attach pix, to help you out with all this weird stuff that I just talked about, or I can attach an article if you want for your own reading!!!!!
keep me posted, n hope you're feeling better
@Matt - I'm no doctor but as a long time runner with high arches, I agree with Hasan you're looking at PF issue. As you describe pain being worst in the morning, try to stretch before even stepping out of bed and keep one of those foot roller things next to your bed and roll before you get up. As my PT told me, with PF it's like ripping a scab off a cut every morning when you step out of bed. Unfortunately I ran through this injury to the point of being unable to even walk, had to take an entire month off with no running - I do not recommend this
. If you catch it early enough, you can prevent further deterioration. I ultimately went with prescription orthotics and have run PF pain-free for 13 years (I'm on my 3rd set of orthotics, they last about 5 yrs depending on your mileage). My first set was literally a presription so I only had to cover the co-pay - brilliant!! But since then I'm out of pocket the cost, but again, well worth it, those are my running 'wheels' so to speak. If there's a orthopedic near you that you like, you might want to pay a quick visit and stop this before it gets worse. If you don't have someone, Dr Andrew Hunt with IB&J has office hours near The Glen and he's an avid triathlete, he will take good care of you.
Swim was brutal this morning - 7x400's, think I did one extra because I lost count. (goes back to my hazy comment from yesterday). Pool was insanely busy, I don't think I've ever breathed in that much water before
.
Off to Madtown for some loops this weekend and the Trek Centurion race on Sunday. Have a good one.
Finally got on OWS this morning with my new Desoto, liked it very much. Swam for 110 minutes, still was fatigued from yesterdays run but it went well.
Got back to my office and told my brother I went to the lake, he shared with me that he read that the lake was shut down because of high ecoli levels.
Actually outrageously high, acceptable is 230/100ml these levels were 2400/100ml. And there was no sign posted at all WTF, hopefully I will survive.
Before joining EN, I had tons of marathon experience, but only one IM under my belt. It was a HUGE pill for me to swallow that the longest run I would do before race day was 2.5 hours, which for my slow pace meant something like 16 miles. I fussed a lot that year but ultimately put my trust in the plan and BECAUSE I EXECUTED THE WAY EN TEACHES, I had an amazing run. I'll never run more than 2.5 hours when training for an Ironman again.
The run is going to be hard, no matter what- you will reach a point on the run where it's just gonna suck. Doesn't matter how many miles you run between now and race day- it's just the way it is. So you gotta find that "One Thing" right now that is going to keep you moving forward when the world of hurt comes. Practice using that "one thing" when you reach really hard spots in your training runs to stay on pace. You gotta train yourself mentally as well as physically.
OK- update on me. I did a double brick workout yesterday instead of the run because of the darn calf. So it was 2x(45min bike/30min run). With the bike at ABP pace and the run at just "do no harm" pace. As you guys know, my head was in a pretty low place yesterday. The run is my favorite part of this sport and not being able to do one of the only two "long" runs we do was just killing me. BUT, thanks to all of you and to Coach P's recommended workout, I feel much better. That workout was TOUGH but really fun in a wicked way. I haven't done one of those since I was training for DU Worlds a few years back- man they kick your tail! LOVED IT!!! My calf hasn't gotten any worse and feels just a wee bit better than a few days ago. I'm still doing ice/compress/roll/stretch routine and am crossing my fingers I can gently attempt the long run next week. If not, I just gotta be OK with the fact that I'm going into this IM with a 2:15 as my longest run (something like 15 miles?) and trust that I will still get through the day. I know being on that course with all of you will make up for anything I'm missing in training right now.
consifdering that I have no IMs under my belt, and one marathon only (when in fact it was a disaster of a walk-run combo....) , it kinda helps to know I stand a chance of finishing the race. One of my goals for this race is to finish, with a smile on my face, and I want to RUN the course, and walk as little as possible...
glad to hear yourur workouts are better. For some reason, I'm DEFINITE you will kill this race;-)
Nemo - I'm glad you had fun!
Mark - I haven't done an IM -- or a marathon. Coaches haven't steered me wrong yet, so I'm just thinking of the marathon as four very easy six mile brick runs, with two victory miles at the end. We'll be fine.
Hasan - Don't worry about miles/pace. I know my Chicago run distances can vary on a) traffic, b) if I count the time I'm standing at stop lights in the run; c) if I count the time I refill water bottles in the run; d) weather e) number of races/weird events on the Lake Shore Path. I just always try to hit the "meat" of the workout -- the intervals as well as possible.
Likely Saturday, 8/21, on the Madison course. I'd love company!
You said it Heather! A mental battle for me all morning. Tried to talk myself out of the run....went something like" I just did this yesterday and it was hard and now I have to do it again.....this sucks" convinced myself and did it anyway. Ran back home and again mind was saying hey just skip the swim, u don't really need to do it....the pool and 3500 m just didn't sound at all appealing....my mind was whining but my body was moving....pack up and driving to the pool. Got in pool, still mind was whining really bad.....actually wanted to quit after each 400....didn't. I actually finished both workouts....how not sure...pure determination or I think body is now on auto pilot and doesn't listen to my mind anymore...weird.
Michele-thanks for tip about Calagel. got some and put it on...stung at first, but now feels soothed. Thank you
Sheryl and I will be there...again.
https://www.clubassistant.com/club/meet_information.cfm?c=1259&smid=2254
So there'll be a few more of us out there on the 21st, anyone else care to join us for a quick dip in the lake first?
God job on toughing out those 400s Kathy. I HATED them on Wed!!
I was SUPER tired last night and slept for 10 hours!! What good sleep it was, too!! Up about 7:40, coffee & light bfast, then off to the pool for RR swim. Broke it up mentally into 4/1000s + 200. Time =1:15:45. I hope this carries over to race day!
Checking of my list for RR #1 tomorrow!!
OK- true confession, I didn't get the swim done today. I did the 40 min run, but I just couldn't wake up early enough this morning to do the swim too. If life works out I'll get a chance to do an OWS this weekend in my wetsuit- the ocean has been really cold! If not, I'm not gonna freak out about it.
Hm. That is a tempting RR plan!
Swimming ladies -- good job.
Nemo, I didn't get the swim in either. I ran first, and then seriously bonked. So I went home and had a big smoothie and a giant plate of eggs. It is an easy thing to reschedule for Sunday afternoon.
Crazy, fantastic day! Went down to meet with Todd at TT Bike Fit in RI. I know, I know it's August, but life got in the way a few times before this, and it kept getting pushed off. Coach P, Leigh and Todd thought I had enough time to tweak the fit, so I went. All I can say is the guy is fantastic! You know when you meet someone you know they're going to do you right? Well, that's Todd. He knows this stuff inside out. We workout out a LOT of stuff on my bike, and all of it was exactly what sub-conciously I knew was wrong. I was there from 9:45 until 1:15--very genrous with his time. We went through EVERYTHING. My "weird neck" will be much better I think. The postion, while lower, is so much more natural. I'll keep you posted. I've been a little skeptical about the whole video analysis aspect of what he does, but after working with him, I would use him in that way too.
Then it got even better meeting his wife Lisbeth--defending Kona champ, 40-44. Her goal is to win again, and she is in the thick of it right now. What a doll. Sooooo nice, easy to talk to, and warm. She told me that she won Kona last year on 16 hours/week. Sound familiar? Trains like we do.
Back to training...Changed a lot this week around and wanted a swim only day b/c of the time sink of the drive to RI and the fitting. Knocked out that 6x400 workout, which I loved. 400 is my favorite training distance to swim. It went well, although I was a little slower today. I only swan 2x this week, and I really, really prefer 3. I can tell when I'm out of the water that extra day.
@G--I hope that time holds up too! I'd wrestle you to the ground for that swim time in the IM!
Nice work!
@Everyone--don't run more than 2:30. Just don't do it. You won't need to. This is where you put your faith in the coaches, do your part, and it all comes together! That's a promise!
Trevor, what time u guys swimming? Sheryl and I will be there on the 21st to do the RR on bike course. Maybe consider doing the swim as well.
@Nemo- Glad the calf is hanging and a wee bit improved.
@Gina- Nice job on the swim!
RR done. I'll post details in the other thread. Suffice it to say- power helped keep things VERY even. I was glad to get off the bike, but the legs felt fine.
OMG, what a tough ride today. I had to chunk up the FT intervals into 4x10' segments b/c I just couldn't face the workout as presented.
In the end I got close to the targets, but the effort it took to hit them was immense.
FT Intervals were .97; .97; .93; .97. Better than I thought. Hit the 85% OK, but again, lots of effort to do so. My legs just didn't want to turn those pedals after about 3:15. But it's in the bank, so it's all good.
The new fit is great. The muscles will need a little time to acclimate to the new position, but I don't think it's going to take long. Didn't mention I got a new Adamo racing saddle too. The V-flow was not working with the new position. LOVE the new saddle to the point I can't quite believe. I have been in agony riding--stopping to re-lube, getting off feeling bruised and raw. I have none of that pain and chafing now after the ride, and had no discomfort riding. Break in that saddle a little more, and it's going to be as good as it gets. Keith made me laugh..."The wife is not out of commission!
When I see Todd he's definitely getting a high five--maybe even a hug!"
Oh one more thing...when I get props on something athletic it amazes me every time. Todd put me on the spinscan and said he had his pedal stroke speech ready to go. Instead, he said I am one of a small number of people who he's fit who has a nice flat, even spinscan with no dead spots. You want to be over 70 on the spinscan, and I was in the low 80s. Seems all that practice on the CT through the years paid off! I might be a slow 'lil peep, but I guess I know how to pedal. Although you coulda fooled me today at the 3-hour mark.
HA HA HA! Totally did the same thing today! Great minds??? I got to the 3 hour mark and thought someone put mud in my wheels. UGH. I got an emergency coke to try and get through the last 1.5 hours (mostly into the wind- joy). With about 45 min to go I decide to take 2 S Caps (why 2 I don't know- I usuallly only take one at a time). Big mistake- 5-10 min later I'm on the side of the road dry heaving. Just too much salt hitting my tummy all at once- dumb. That upset my system pretty bad and I was feeling sketchy riding down the road. Running like that is one thing- but riding like that gets kinda scary. To get back to the car I had to cross a long narrow bridge with traffic- normally not too bad, but feeling woozy and all, I decided to get off the bike, sit in the shade for 10 min, and just get some strength back so I could get over the bridge safely.
The "one thing" that got me through todays ride was really 2 things:
1- I was texting Gina inspiration notes for her RR. Sending her good vibes helped me to remember I wasn't alone.
2- The promise of a chocolate milkshake and french fries when I got home!!!
Darn the McD's for having a broken shake machine!!! I had to settle for Sonic.
Nemo-texting while riding...now that is talent! I can barely text standing still!
Linda and Nemo-how do u guys do those FTP intervals on the road?? I tried again today....then there is traffic, stop lights, people walking dogs and the list goes on...just can't seem to find a stretch where I can make that possible. So, I skipped the intervals and just did what worked. Im thinking out loud but maybe I should do the intervals on trainer first, then head out on the road for the rest of the ride. Anyhow.....managed 4 hours today....cut it short due to rain. No bike for me tomorrow.....DAY OFF!!!
my ride today was also tough! saw power go down throughout the ride! as it got hotter or I got more tired!! so I got to my car at mile 60 in 4:15..yeah! really, no really. I sucked down a small coke and snack size skittles with sweat dripping down me.. analzying going out for more miles!! after I had been looking forward to getting to the car... well it got cloudy.. and I thought, I am packing up the bike and going running! knowing that running is my "strength" and just sayin "So??!".. and off I trotted up a hilly course.. listening to my IPOD... I felt energy return to me...so I ran and ran and ran and couldn't believe that it was only upper 80s!! well shoot I better turn back~~ so ran 7.15 miles and got back to my car and looked in there and saw my bike and knowing next weekend i take andrew to college, I got back on my bike and rode 15 more! even lower power than before!! but felt comfy on the bike, that is a good thing! started to sprinkle and I had been gone forever, so packed it in... okay for the little peeps. we are just out there a long time!! smile!! so yes the ride was a tad longer than EN prescribed but I was gone last weekend on vacay... and the brick run mighta been too long too but honestly, I got to feel that slower pace miles 1 -6 and then my pace start to quicken after mile 6...this has been my highest run and swim week of the whole IM tng..
somebody asked about the IM run? hurts like the dickens after mile 18.. get used to the pain! and when you become so delirious that you want to stop running, quit, lay down in the grass, wonder how crazy you were and swear that you will never sign up for anything again... recall your "one thing".... why you wanted to do this anyways.. or why you are running and then just think along those lines. no matter what your pace is.. everybody is hurting!!! sounds like fun huh?? so as long as it is not medical.. the pain is normal!! sometimes my legs are not even moving so I mentally cue myself "arms, arms" as I know the legs naturally follow!! but now if you own an EN singlet then you will get MOJO from the teammates, coaches and spectators...and that is so tangible that it almost shocks you to get their jolt of energy or pass some on.
m
Wowsers! Today's ride sounds like a tough one. I have family obligations, so today's workouts were truncated. I repeated the pain cave workout for this week in place of ABP and went to the gym, with the intention of getting in a recovery swim. The pool was full of people with noodles! I headed upstairs and got in a good, solid session of core and stretching. That was a very good thing to do.
Kathy - I try to fit in intervals where they make sense. On my favorite suburb route, there's a loop that is super-good for doing intervals, so I like to use it as my big track.
Through the years I have found roads that work. I live in a suburb of Boston, so it's crowded, and the roads in this part of NE are mostly short, twisty, and narrow. Sometimes it involves turning around to finish up the interval time, or going around a rotary to another straight away. It's never perfect unless they're short like 6' or 8', which we never see anymore.
The worst is when it involves a downhill--I call those watt killers. I know the IF will be lower for those, so I just accept it and do what I can. The best is riding in Maine--30' climbs to FT to your hearts content. That's what I do anyway.
PS--you could totally do the intervals on the trainer then go outside. It might feel too disruptive to you and kill a rhythm--as in sit down for coffee instead.
But I did them on the drainer (skipped remaining ABP to go to NY). They were HARD.
Kathy- As for doing them on the road- Like Linda- I do the best I can (we live about 15 minutes apart). If I get to the end of the interval time and happen to be going uphill, I keep the interval going to the top. So that may be long, making up for the other shorts. When I analyze in WKO+, I look to see if I was near the prescribed number of minutes around FTP.
Last weeks abbreviated workouts, mid week 30/30s and this weeks RR- I feel like I am not working hard enough at FTP. Sounds crazy, but I am getting nervous about being ready. In reality, I know it's crazy, especially mid-interval of a 30/30 when I want to puke and quit.
Yep, that is what would prolly happen....not the coffee part, the sit down part
Can we all hate you just a little.
Nice job! Certainly broke the trend, which is great!