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Post by Brian Luther on Jan 23, 2008 13:52:36 GMT -5
Mike, So you think you are Superman! Me too! Just love that "Three Doors Down" Kryptanite ----spelling might be off------ Awesome song if you have not heard of it yet, great one for the bike trainer at home. Yesterday I put in a 10k run during that snowfall and wind, running through some foot and half drifts up in Geauga county..... Great motivation to run in wicked weather, running out and back with your foot prints in the snow........ Witch, Mike, leads to an awesome story while doing, sprint/fast running work, on the track during Winter and early Spring..... Indoor/Outdoor track practice a few years back at Youngstown State University.... After a light snow fall, you get a chance to see your own stride by running with your previous lap foot prints. You can see what your body is feeling as you run lap after lap. Just you and the track and the snow....... Brian p.s. just be careful not too over do it while you are training for the upcoming 08 season.... remember to throw in a few down days too, the body always needs time to recover.....
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Post by watchman on Jan 23, 2008 14:51:45 GMT -5
the " superman" term is relative. In comparison to how I felt a month ago. Not in comparison to most people on this site. I have along way to go.
I think it is like weight lifting where you get in a rut with the same workout and get to where you do not see any improvement. when you change it then you will see gains. I have never done these variations before. The change has caused some noticable progress. My ankle pain has reduced and shin splints almost completely gone.
I love running in the cold and snow. I where 10 lbs of clothing so I am hotter than on a hot summer day.
As far as days off
my schedule right now is Monday Bike / run intervals Tuesday swim/ run tempo wednesday long bike only Thursday swim / run easy Friday bike / long run Saturday swim / easy run Sunday rest
I am constantly modifying my schedule though. I like the swim after run days
alot has to do on schedule and when I can get to pool
mike
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Post by watchman on Jan 24, 2008 9:07:01 GMT -5
another question anyone ever use a weighted vest when they run? I have seen them on e-bay. They come in 20 lbs., 30Lbs. up to 70 lbs. The reason I asked is that since winter is here, I run with so much clothes and I am very weighted down yet I try to stay the same pace as when I run in summer clothes.The affects are that when I am able to run indoors ( about twice per week) I have noticed I am faster.My thoughtwas that if 10 lbs. added made me faster what if I had 30 lbs.
Anyone ever use one? Any thoughts are welcome.
mike
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Post by Jeff jls on Jan 24, 2008 15:01:04 GMT -5
As far as weight vests go, they are great for controlled exercises such as lunges, squats, and some low intensity plyometrics, but they are generally not used in higher level jumping or full speed drills such as running or jumping at any significant weight among higher level coaches and athletes. During my work in athletics, I have met many other Trainers and Strength Coaches, and the consensus on our end is that if you add weight artifically (vest) you will change the form of the motion which the athlete is performing. I have many weight vests, and keep them only for higher weight activities where you want your hands free. I do not recommend jumping or running with more than 2-3 lbs of weight. I understand that clothing seems heavy, but it is a different animal mentally than throwing on a weight vest. You will likely find varying opinions, but I tend to lean on the conservative side when injury could be involved.
I am curious if anyone else has other ideas...
Jeff
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Post by Nathan on Jan 24, 2008 18:12:43 GMT -5
I personally would never use a weight vest or weights of any kind for any running activity - but of course, I am no expert. Just a card-carrying member of the CTC Injury Police.
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Post by Charlie on Jan 24, 2008 23:26:50 GMT -5
So you don't run with a candy shop tucked in your back pocket any more?
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Post by watchman on Feb 7, 2008 22:06:44 GMT -5
Ever since I saw " The Spirit of marathon" I been thinking about doing one. I found an 18 week build-up to a marathon schedule. Is it possible and reasonable to go for this and still continue the others aspects of Traithlon?
I would love to do the Cleveland Marathon in May but I want to continue doing the bike and swimming.
Is it an either or situation or can I do both?
Mike
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Post by Nathan on Feb 8, 2008 9:24:15 GMT -5
I do both marathons and triathlons.
Charlie, the candy shop is bike related only (although I am cutting back on the junk food even on the bike). For running, I typically just carry a couple of power gels and some endurolytes. That's it. And no weight vest.
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Post by Janet E on Feb 8, 2008 11:58:55 GMT -5
Quite a few of us do both marathons and triathlons. I think it is just important to find a marathon training program that allows for sufficent cross training time such as Furman's FIRST program (http://www.furman.edu/first/fmtp.htm).
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Post by debbie on Feb 8, 2008 12:28:48 GMT -5
*****I am finding that juggling to fit this all in the the real challenge to Tri training. I also add in weight lifting 3 times per week.
just wondering how you guys do it. ******
Mike its all about balance.... that is why I have a coach. training for long courses (okay extra long courses) working full time plus, 2 girl scout troops, family time.... there is no way I'd figure it out by myself. Having a written plan helps... and being accountable too.
Those who don't have children do seem to have an eaiser time juggling things. I still make time for family although some things are sacrificed (like housework).
good luck
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Post by watchman on Feb 8, 2008 15:42:01 GMT -5
Do you do the same program or does it vary when the marathon is coming up?
Then change when a Triathlon is next?
also Debbie I am have written plan which is basically the marathon build up and I combine the run days with the bike or swimm . The only day I run only is the long run day. I do the swim on the rest days on the running schedule.
In some earlier post someone said I need more of a base so I thought the marathon training would give me that, then do more speed work as the triathlon approaches
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Post by watchman on Feb 22, 2008 20:48:54 GMT -5
Another running question
I have noticed endurance and speed improving.
I used to do leg workouts with weights. I have stopped. All the running has been giving me a strange feeling in the hip socket area. Sometimes it feels like my legs are loose or something. It is hard to describe. Almost like they are not attached right. Also in the knee area. My thighs are getting bigger and stronger but the joints ??
I am wondering if I should do some leg workouts. Wednesday I did Squats, Leg extensions, Leg curls and calves before 1 hour on the bike.. Since I had not done them for awhile they were more sore than I remember and it sure did slow me down running.
Any of you do leg workouts with weights? or is there another kind of exercise for legs? Or none at all. I am on the Marathon buildup for may right now. Should I do leg workouts?
mike
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Post by MarkD on Feb 23, 2008 12:57:30 GMT -5
You're falling apart. You are getting old. QUICK! STOP ALL PHYSICAL ACTIVITY! STAY IN BED! LIFE SUCKS AND ITS ONLY GONNA GET WORSE! Of course, I'm kidding. Go see a sports medicine doc.
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Post by watchman on Feb 23, 2008 15:10:50 GMT -5
Mark
seriously
it is not bad or painful just feels different
Does anyone ever have this?
should leg workouts be apart of training?
mike
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Post by Aussie Rob on Feb 23, 2008 15:38:30 GMT -5
My hips used to hurt like that. They'd get sore, and 'loose' (if thats even the best way to describe it). Since i started doing some hip, hip flexor, and glute exercises though it seems to be diminishing.
I have no idea if thats the right thing to do for you (it is for me on advice from my PT), or even if we experienced that same thing, but that's been my experience recently.
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Post by MarkD on Feb 23, 2008 16:11:46 GMT -5
To answer directly... yes - flexibility and strength training are important (especially to those of us over 35). Any apparent weaknesses (flexibility for me) should be emphasized. No clue on your issue... never had that one. On another topic - I've package up the fueling information for you but have been too lazy to take it to the post office - I'll get 'er out this week.
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Post by jeff jls on Feb 28, 2008 14:34:14 GMT -5
I get along well with running only twice a week, one short tempo - 3-5 miles and one long 8+ per week and my times are improving because I do quite a bit of leg work in the weight room. People tend to look at me like I am strange because of the leg work I do...but I have become very strong and balanced over the last few months and year. I spread these exercises between two workouts a week of 1 hr.
Day 1 in gym: Single Leg Squats on BOSU (plastic side) with weight - med ball or db - 3 sets 5-12 reps. dependig on phase. Box Jumps - 3 sets 12 (currently 30 or 36" box - start 12 or 18) Single Leg Hamstring curls with Physioball (probably can find on youtube or I have a pic I can email you)
Day 2 in Gym: Physioball Squats - Don't Do! Try squats on BOSU plastic with DB - 3 sets Walking Lunges forward AND back holding db - 3 sets 5 - 12 reps. Alternating split squat jumps or single leg hip tucks.
By adding plyos to the workouts you can really maintain and increase speed of movement which works well with sports.
With the exception of the PB ham curls, everything is multijoint because that is how we move. I do the PB ham curls because it is 70% core and it helps me with my pull from the ground while running to keep my turnover quick (I run at 90+ steps/min).
Very important! Flexibility after leg work!
Hope this helps!
Jeff
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Post by watchman on Feb 28, 2008 18:33:00 GMT -5
Jeff
what is BOSU?
what is PB?
what is phYsioball?
That seems like not enough running according to what I have been told on this forum.
What distance Tris are you running?
mike
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Post by Jack Carney on Feb 28, 2008 18:54:17 GMT -5
Careful with lunges. Knee should not go past front foot or you are asking for knee problems. Lunges are great and can be done without weights also. Just make sure you do them with perfect form and be ready to have a challenge getting out of be the morning after the first sets. Physioball (PB) is just an iflatable ball used for workouts. There are a ton of things you can do on it. BOSU looks like a third of one of these balls with a hard plastic back and it is a bit more pliable. It too has many uses and is a great (although a bit expensive at $99) addition to your gym. www.bosu.com
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Post by jeff jls on Feb 28, 2008 21:15:55 GMT -5
Sorry, I should have expounded a bit, but my 3-year old only gives me limited time. For the lunges, Jack is correct. I perform the lunges walking in a line so I do not have to stop the movement and return back to standing. Especially going backwards, you really need to reach your leg backwards to get the right distance. Jack explained the physioball and the BOSU, and both have LOTS of pictures and videos of exercises on the net and youtube. The main goal of theses pieces of equipment is to destabilize the body and force your legs, feet, hips and core to engage during the exercises. Most local ymca's ands gyms will have them for use...just ask. I am happy to email you pics of exercises if you are interested. email me at jeff at jlsfitness dot com For the distance, I am new to tris and am planning a few sprints, and olympic and a half this year...sounds tough but I feel I am prepared and I am only looking for a green 'also participated' ribbon As far as the running goes, I have limited time but have spent my entire career with runners and athletes, and I work on strength and plyometrics and form/technique in the weightroom and the distance runs are to be sure I can do it. I may, however, end up flat on my face with 10 yards to go at the GCT...but I hope not So far, I have used 2 runs a week since December started to go from 5 - 10 miles and decrease my time from 9:45's to 8's utilizing Zone 3 running for the long runs and Zone 4 for the short. I keep my running low b/c I am 6'1" and 205 lbs...hoping to get down to 190 by the GCT, and I have a history of injury. If you want pics, email me. Jeff
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