196 replies to this topic

[Clubfoothead]

So we had softball practice Friday night.  I normally play 3rd but we were short players so I took left field.  The lateral movement and stop to sprint of that has my inner right thigh sore.  Guess it doesn't get enough work.  I can put softball practice in the workout category so that is cool.  A very gentle ARX and 5k this morning as a result of tender thigh.  Strength training tomorrow morning with a bike ride after work tomorrow night.  Said f*ck it and sigend up for the duathlon in September.  

I need a new AB workout if anyone knows a good one that can be done in 30 - 45 minutes, please post a link or something for me to check out, I'd very much appreciate it.

Hope everyone is training well.  It was an amazing 71 degrees when I went running this morning as I caught the sunrise.  I love the fall.

[Sugar Magnolia]

Clubfoothead, on 20 August 2012 - 08:54 AM, said:

So we had softball practice Friday night.  I normally play 3rd but we were short players so I took left field.  The lateral movement and stop to sprint of that has my inner right thigh sore.  Guess it doesn't get enough work.  I can put softball practice in the workout category so that is cool.  A very gentle ARX and 5k this morning as a result of tender thigh.  Strength training tomorrow morning with a bike ride after work tomorrow night.  Said f*ck it and sigend up for the duathlon in September.  

I need a new AB workout if anyone knows a good one that can be done in 30 - 45 minutes, please post a link or something for me to check out, I'd very much appreciate it.

Hope everyone is training well.  It was an amazing 71 degrees when I went running this morning as I caught the sunrise.  I love the fall.

Ran 5 miles at sunrise this morning and it was 43 degrees.  I love fall

[Clubfoothead]

Sugar Magnolia, on 02 September 2012 - 03:30 PM, said:

Ran 5 miles at sunrise this morning and it was 43 degrees.  I love fall

:jealous:

back in the 100s again.  The light at the end of the tunnel is approaching.  COld front supposed to come in Friday night and have lows in the freaking 60s starting Saturday.

[chiefjay]

Clubfoothead, on 14 August 2012 - 05:34 PM, said:

Are you bow-legged?  I am and that is exactly where I feel shin splints.  If you aren't bow legged, maybe you have an odd form that causes you to feel shin splints there too.  I am quite a bit smaller than you (5'10" 152 lbs) and I am not an expert at all but that is where I get shin splints.

I don't really get shin splints too much anymore.  I read an atricle that basically said you need to gently run through them and I did that.  Every once in a while they will stiffen up instead of the stabbing pain.  When that happens I will try and jog on the grass for some distance on my runs and like you I tend to start slowly and work up my speed.  I've been trying to fartlek up my runs lately too.  Pretty cool trick to be able to catch your breath by slowing your pace without stopping running.  

I don't do a whole lot of stretching before I run, maybe two minutes max.  I do the toe points, stretch the hamstrings a bit and then "shake it out" and get jogging.  I had a thread about stretching.  There seems to be a consensus that there isn't much evidence indicating a benefit to massive amounts of pre workout stretching and that is consistent with most of the internet and magazie reading I have done on the subject.

Are you following some kind of running program or just freelancing?  I did the New Balance couch to 5k program that is free when I decided I wanted to start running and while I didn't always stick to it, it was comforting having it as a guide.

Good luck. Hope you can work it out, Fall is my favorite season to be running.

Shin splints are gone, guess I had just had to get back in the groove again.   Real happy with my running lately, granted times still aren't great, about a 28 minute 5k and a bit over 27 minutes for last 3 mile run, barely alive at the end.   Better than the 30 minute plus I was putting up a month or so ago.

Down to about 227, although I only weighed in once at 226/227 once so far, like to see it a few times before reporting it.

Considering P90X, Insanity, or the other one that I seen the other day that is slipping my mind.

[Clubfoothead]

chiefjay, on 05 September 2012 - 01:37 PM, said:

Shin splints are gone, guess I had just had to get back in the groove again.   Real happy with my running lately, granted times still aren't great, about a 28 minute 5k and a bit over 27 minutes for last 3 mile run, barely alive at the end.  

That's an awesome time.  

[chiefjay]

Clubfoothead, on 05 September 2012 - 02:25 PM, said:

That's an awesome time.  

Thanks and I only said that because I looked in my local newspaper for the latest 5k they had and the times were low, around 18-22 mintues for the top people.  I was like, are those people sprinting the whole time.   Thought I was going to see times around 23-25 mintutes.

[Clubfoothead]

chiefjay, on 05 September 2012 - 03:22 PM, said:

Thanks and I only said that because I looked in my local newspaper for the latest 5k they had and the times were low, around 18-22 mintues for the top people.  I was like, are those people sprinting the whole time.   Thought I was going to see times around 23-25 mintutes.

Yep that's about what it takes down here in Dallas to win the 41-45 age group.  I was hoping to hit 21 minutes this year but 23 minutes is looking like where I will be.  You are right, 18 minutes feels like 3.25 miles of sprinting.  

If you haven't done an organized 5k, I cannot recommend it enough, they are so much fun.  I am looking for two things ideally, a good cause and a good course.  Amamzing to me, I looked on the calendar and I have like 6 more this year.  One at Texas Motor Speedway because that sounds like a very unique, one across the Denison Dam up by my parents house, one for my daughter's school, one benefitting Wounded Warriors later this month, a benefit for a local bike trial in November and a trial run in December.  You might want to check out the directories at active.com for listings in your area - most runs do their on-line registrations through active.com.

Anyways, I had a terrible leg cramp last night in my left calf - I am still limping.   It was going to be the perfect excuse to not to run this morning since it was 82 degrees at 6:15.  You got me motivated.  Ran 4 miles this morning.  Would have never done that without reading your post yesterday.  Thanks for the motvation.

[chiefjay]

Clubfoothead, on 06 September 2012 - 09:29 AM, said:

Anyways, I had a terrible leg cramp last night in my left calf - I am still limping.   It was going to be the perfect excuse to not to run this morning since it was 82 degrees at 6:15.  You got me motivated.  Ran 4 miles this morning.  Would have never done that without reading your post yesterday.  Thanks for the motvation.

It's funny how we sometimes try and find an excuse, sometime ok to relax but doing it feels so much better.

I like to do some USA Hockey type sprints they do for the developmental teams.   I don't do nearly what they do but a portion of it.   7 house sprint 1 time, walk back, 5 house sprint 2 times, walk back each time, 4 house sprint 3 times, etc... to 2 houses which is 5 times, walking back each time, then reverse the order.   Nice workout for about 1/2 hour.  Neighbors think I'm crazy I'm sure.    I have my son do it occasionally, he plays a lot of hockey.   I need it for softball and basketball, my wind level is terrible.

After that I went around the block twice, once with the dog.

Felt great but getting dark early these days unfortunately but fairly cool out, so that was nice.

Good to hear, let's keep it up.

[Puddy]

Someone on FB a while back posted something along the lines of...

"I really regret that workout I just completed" - Author - Nobody Ever

[twiley]

Great to see you guys still getting after it.

Next ironman 70.3 is 16 days away. Since enlisting a USAT coach my swim pace has gone from 1:39 per 100 to 1:26 per 100 for 1.2 miles. I can hold a 8:35 mile average in zone 2 HR for 45 mins - doubt I'll go that fast for the 13.1. On the bike I can now power out 200watts in zone 2 at 20mins on then 10 off for 2hrs.

A month ago I was just hoping to finish, now I'm looking to attack the hardest bike circuit in the world for the 70.3 series and leave it all on the course.

Keep hitting it hard and finish strong.

[detlef]

twiley, on 07 September 2012 - 07:15 PM, said:

Great to see you guys still getting after it.

Next ironman 70.3 is 16 days away. Since enlisting a USAT coach my swim pace has gone from 1:39 per 100 to 1:26 per 100 for 1.2 miles. I can hold a 8:35 mile average in zone 2 HR for 45 mins - doubt I'll go that fast for the 13.1. On the bike I can now power out 200watts in zone 2 at 20mins on then 10 off for 2hrs.

A month ago I was just hoping to finish, now I'm looking to attack the hardest bike circuit in the world for the 70.3 series and leave it all on the course.

Keep hitting it hard and finish strong.

Are you using Strava for your rides?  It's pretty motivating and builds in HIIT into your rides by giving you carrots to go for along your route.  That being, the virtually "marked" segments that you want to kick it hard during to put up a good time.  As long as you don't dog it during the rest of your ride, I find pushing it for those stretches has brought up my average times for rides.

[Clubfoothead]

First post-summer timed race Saturday.  Not sure I am ready.  I've been reading Running Fast and Injury Free by Gordon Pirie and have changed my stride.  It feels silly but I did a PR with a 37.24 5 mile run yesterday with sore feet but no knee problems today.  We shall see.

The run benefits the local Wounded Warrior organization so it is really difficult to find a less worthy cause and I tend to miss all the military pomp and circumstance so I find that enjoyable as well.

[twiley]

Ironman Branson 70.3 conquered.

Full race report to come. Now I rest.

[Clubfoothead]

twiley, on 24 September 2012 - 07:05 PM, said:

Ironman Branson 70.3 conquered.

Full race report to come. Now I rest.

[Clubfoothead]

2012 Wounded Warrior 5k in the rain:

24:50.1 = 6th place men 40-44

2011 Wounded Warrior 5k in perfect conditions:

25.54.8 = 8th place men 40-44

I was hoping to break 24 minutes but ran out of gas at the end.  I started my sprint a little early because I was about 15 seconds/mile slower than I wanted to be.   operating on thin margins as it doesn't feel like I left 51 seconds on the run.  21 minutes this year was a freaking pipe dream.  I'll take breaking 24 minutes, which will still require plenty of effort on my part.

I am cancelling one 5k next week as I have to go to Vegas for work and I may have to cancel one more in November due to work conflicts.  I am terrified of flying so I am taking a vacation day and driving to Vegas (I can rent a car, pay for gas and get a room at Motel 6 for same price as plane ticket).  If I can make if to Gallup, New Mexico on the first day of the drive, I will be an hour drive away from the Petrified Forest.  With a little luck, next Wednesday morning, I will do my run through the Petrified Forest.

[detlef]

To avoid offending bp, I guess I'll post my cycling exploits here:

Got my first Strava KOM on a proper hill climb yesterday during my mostly annual birthday ride.  For the most part, the segments I'd put up top times on were either flats, rollers, really short hills, or quite simply, hadn't been ridden by anyone fast yet.  I had yet to bag a really good trophy.

Yesterday was the first time I bested a very good time on a hill that was reasonably long and steep.  Dropped my best time from 2:45 to 2:07 and increased my avg speed from 14.1 to 18.4.  The kid whose spot I took at the top is lmuch lighter than I am and in his early 20s.

Very stoked indeed.  Not sure how to explain the sudden improvement, well aside from the EPO and HGH I've been taking , but it's about time.  I was riding a ton and just not seeing the results, then, bang, out of nowhere I'm at a whole new level.

[detlef]

Clubfoothead, on 01 October 2012 - 10:18 AM, said:

2012 Wounded Warrior 5k in the rain:

24:50.1 = 6th place men 40-44

2011 Wounded Warrior 5k in perfect conditions:

25.54.8 = 8th place men 40-44

I was hoping to break 24 minutes but ran out of gas at the end.  I started my sprint a little early because I was about 15 seconds/mile slower than I wanted to be.   operating on thin margins as it doesn't feel like I left 51 seconds on the run.  21 minutes this year was a freaking pipe dream.  I'll take breaking 24 minutes, which will still require plenty of effort on my part.

I am cancelling one 5k next week as I have to go to Vegas for work and I may have to cancel one more in November due to work conflicts.  I am terrified of flying so I am taking a vacation day and driving to Vegas (I can rent a car, pay for gas and get a room at Motel 6 for same price as plane ticket).  If I can make if to Gallup, New Mexico on the first day of the drive, I will be an hour drive away from the Petrified Forest.  With a little luck, next Wednesday morning, I will do my run through the Petrified Forest.

Dude, running that forest sounds like it would be very cool indeed.  Nice work on the rainy run as well.  Dropping a full minute, especially in worse conditions, is impressive.

Twiley?  still waiting on that race report.  I checked out the bike segment and it did look pretty intense.

Edited by detlef, 15 October 2012 - 11:10 AM.

[chiefjay]

Did a 4 mile run yesterday on Tread, first time pushing to that distance in about a year.   Funny how your body is like why are you going this far, we usually don't go this far, I started to get a getting a blister on the toe, different muscles started tightening up, etc... lol

Usually run 3 miles, 3.1 miles or 3.6 miles.    Always did 3 because it seemed like a good amount and was under 1/2 hour usually, pushed to 3.1 cause it's a 5k, and then 3.6 as that's 3 laps around a local park where my daughter plays hockey.

Was able to beat my recent personal best times at those distances.  Did the 5k around 26:40.  I know not spectacular but I was happy I could go at the rate I did for as long as I did.  Progress.

[detlef]

Not another KOM, but dropped 6 seconds off my PR and put up a nice number on a segment previously ridden 800+ times by 160 people.  Put up the 8th fastest time on a short hill, which basically put me in league with some local Cat 1 and 2 racers.  If I can find 4 more seconds, I'll tie for the fastest time, 5, of course, and it's all mine.

[Clubfoothead]

detlef, on 15 October 2012 - 11:09 AM, said:

Dude, running that forest sounds like it would be very cool indeed.  

It was nice.  Really nice but I did not run that long.  It was early.  As soon as I couldn't see my car, I assumed I was coyote food.  City boy I guess.

My cousin Dawn:  http://kona.ironman.com/tracker.html

She is a bad a$$

Edited by Clubfoothead, 19 October 2012 - 10:39 AM.

[chiefjay]

Did 4.8 miles about 10 days ago at that local park, horrible pace but glad to do that much.

Did a 3 mile run over the weekend, excellent pace, beat personal best, solid run, thought i wasn't going to make it.

Did 5 miles yesterday on tread, ok pace, had a little more in the tank at the end, could have pushed a bit harder but I was placed.   Blister started on heal, may need to ramp up running gear, shoes, socks, etc...

Thinking about a 5k soon.

[detlef]

Four new KOMs in my last 3 rides along with a 2nd overall.  One KOM barely counts because the route hasn't had many I've certainly increased my top-end speed and power over this late summer/fall season, but I've got some goals for next year that are going to require more endurance.

I'm just hoping I can cope with the transition to outside rides, which are generally fun, back to grinding it out on the stationary bike for 40-60 minutes at a time with heavy metal blasting in my ears.  Because I think those sessions are going to be paramount to the base I'll need to take the next step in the spring and summer.

Got some races I want to do next year and I want to do well.