| TheOldSpanky
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runsuzie wrote: I really need to work on the bike to run transition. in a 5k run I average 7:15....there is no way right now I could maintain that after I get off a long bike ride to the run....especially running up a bridge!!!! I plan to get better though.
Do a short run after ALL your long bikes. ;) |
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Tue Dec 05, 2006 6:15 pm |
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| cyclechic
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I am more interested in competing in running and tri's right now, but when I get older and decrepid, swimming will be the way to go. It's really good for me....
lorichka6.....you always have amazing information! I really need to work on the bike to run transition. in a 5k run I average 7:15....there is no way right now I could maintain that after I get off a long bike ride to the run....especially running up a bridge!!!! I plan to get better though.[/quote]
Ditto on the amazing info lorichka6
I am a lower gear/ higher cadence person, My muscles just can't take mashing. I try to stay in whatever gear I can comfortably spin 85 or so rpms at. If I am riding with someone, I gear and spin so I can either: A keep up w/ them or B slow down to stay with them.
Training for a tri and working on speed will be interesting, all last year I trained for touring - the ability to do 60+ miles in any weather for multiple consecutive days. Not so much strenuous but more butt conditioning, and mental preparation (wind and/or rain are mental killers when you know you aren't going to turn and get a tail wind for the next 40 miles) One day we were going 10mph down the hills. If you coasted you would stop. going up was actually easier because the hill blocked the wind for most of the way up. We were all geared down into granny for just about the whole way Our average for the 65 miles that day was 10mph and THAT was riding in a pace line! I don't think any of us would have made it otherwise. I must add though, we turned and caught a cross wind for the last 11 miles, everyone's spirit soared and the pace went up to 17 mph!
When you do a tour you really learn which chamois' are worth their money! My vote goes to the pearl izumi touring chamois, my more expensive Louis Gurneaus just didn't cut it!
Well I really digressed on that one!
So Runsuzie how old is one when they become decrepid ? ? ? :lol:
Just curious how old are you and Lorichka6? sometimes I need to know that info so I can put my slug paces into perspective And PULEEEEEESE (said in a begging voice) - don't tell me you are in your mid 50's or older and running, swimming and competing that well :D
I physically turn 50 in 20 days, mentally I have no idea how old I am - probably early 30's (I NEVER want to be in my 20's or younger again!) the decade of my 40's has actually been the best so far!
I stayed up too late last night reading Eric Harr's book so am really pooped now. The only workout I will probably get is riding on the trainer for awhile tonight. Probably just at a pace where I can still read!
BTW if either are you are interested: go to teamestrogen.com under community - to discussion forums - to the first strand cycling topics and look at KSH's new tri-bike VERY SWEET ! ! !
I know I will never have the latest and the greatest but I can always dream
ONE more thing - do you use heartrate monitors? if so what kind and what features do you find most important? I have started to research them and there are TOO many choices! I don't care about downloading and tracking all my info off of one. |
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Wed Dec 06, 2006 12:26 am |
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| lorichka6
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I'm 29 - moving up next season into the more competitve 30-34 AG :( So much for placing in my AG! :) I guess most 20-29 year olds have more fun things to do that wake up early and swim/bike/run so there are usually not so many of them to compete against me... :lol:
About the HR monitors - I do have one. The Polar F6 - gives HR in percent or actual, keeps track of average and max. I also have one from like 5 years ago that just gives HR - no storage of any info, thus no avgs or anything. That one isn't a whole lot of use. I use it mostly for spinning and other stuff in the gym. Sometimes I run with it just for fun. I'm an exercise physiologist by training, so I'm probably more into the data than most people would be. Overall, I don't think they are crucial to see improvement, but can be helpful if you use them correctly. |
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Thu Dec 07, 2006 1:50 am |
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| runsuzie
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Wait until you get into my age group.....40-44! I am 43 by the way. I can't figure out why my age group and the 45-49 are so competitive except that when some people hit middle age they decide to start working out find they are actually very athletic. One of the girls in my running club and my age group just started running a year ago and she is already in the 22's for 5k's.
Quote: do you use heartrate monitors? if so what kind and what features do you find most important? I have started to research them and there are TOO many choices! I don't care about downloading and tracking all my info off of one.
I have never used one.....everyone tells me they are a very useful tool especially for spinning when it's easy to "cheat" I do have a Garmen GPS that my DH got me for Christams last year. I thought I would never use it...but I put it on EVERY time I run! (mine particular model does not have the heartrate option, but maybe when this one dies, I will upgrade to add it.
I have a 5k Saturday...part of my series that I am ranked in. I am worried since the last few weeks I was working on distance for the 1/2 marathon and very little speed work. Oh well, I guess I can't have it both ways!!! I pr'd The end of Oct. in my 5k and am getting nervous about this race Sat!!!!! Sometimes I lose site of the fact that I am doing all this stuff because it is FUN. |
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Thu Dec 07, 2006 3:30 pm |
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| cyclechic
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Maybe they will "retire" when they hit my age - 50+ :) the nice thing about Tri's is you can compete against yourself most of all.
good luck on your run tommorrow runsuzie! relax, breathe in, breathe out :)
tomorrow morning I am going to attempt my first outdoor 5k run. one of the local running groups is having a fun run I am going to do. It is not a race and it is "no runner left behind"
Re the heartrate monitor - thanks for the info. I still don't know which one I will spring for, I may just buy a less expensive one then upgrade thecadence monitor on my bike or spring for the one that has the monitor built in. I do know I am going to call my mom and say "money not gifts for Christmas and my b'day!" |
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Fri Dec 08, 2006 5:47 pm |
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| runsuzie
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Good Luck on your first 5k....No runner left behind? I like that!!! Mine is the annual Reindeer run. It is super windy here. They cancelled the space shuttle last night because the weather was too bad. It would have been the first night launch in a long time! They are going to try again Sat. night.
Run Fast and have fun! |
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Fri Dec 08, 2006 8:49 pm |
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| Doc_plus25
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Oooh I used to love watching the night launches!
Just popping in. Tri still in my more distant future... |
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Fri Dec 08, 2006 9:32 pm |
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| runsuzie
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Hey Doc.....It has been awhile since they have done a night launch. It was spectacular....we were doing the local Christmas boat parade and watched it go up sitting in the middle of the river. It looked like the sun was coming up....only super fast. The fish started jumping like crazy. I wonder if they think it's morning too???!!!
I am happy to see you are still thinking about that tri! |
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Mon Dec 11, 2006 1:27 am |
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| cyclechic
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A night launch would be spectacular to witness! And the fish jumping out of the water :)
Well I survived the run. It wasn't ugly but it wasn't pretty either :lol:
One of the other cyclists that ran swears it was longer than 5k. He is going to check the route in his car to see for sure. The day was PERFECT, temps in the low 30's, blue sky and no wind :) I of course over dressed :P
My friend (who does marathons) stuck with me even though I told him he could go on ahead. NOW that's a friend! :) and it was truly "no runner left behind"
My legs were tired by the last 1/2 mile. I wasn't used to the terrain, I have never run outside in the winter. I would alternate between the sidewalk and the road depending on which was clearer. the road had some powdery snow/sand on it which was soft but my foot would slide a little back w/ each step so it felt like I was working harder. My running partner told me I would eventually get used to it.
the hardest part was my breathing - I thought I had my asthma under pretty good control, I used my inhaler prior to going but with the colder air my right side did close up some. I hope it is better this summer when the air is warmer, I don't have trouble inside on the track.
But the best part is I DID run it all and didn't stop to walk except at one stop light while we were waiting for it to change. My quads were a little sore today but not enough to keep me from doing spinning class. Other than that absolutely NO PAIN (I WAS tired though and thought "Oh my, I have to do this after biking and swimming :shock:
I am going to see what the weather is like tomorrow - if it is nice again I may try running outside
How did your run go runsuzie? Inquiring minds want to know!
Have a great workout week all! |
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Mon Dec 11, 2006 4:08 am |
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| runsuzie
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Great job on your first 5k cyclechic. With those conditions, I don't know how I would do. Do you have to wear special running shoes for that???
I was happy with my 5k...it was much warmer than predictded and I was glad I layered since I got rid of most of it before the race started!!! We heard the clock was 20 seconds off, so my time looked really good! Too bad it was not my real time. Even so, I was happy and it was a fun race.
Had a great swim workout this morning. Here is the wokout if you need a good quick one. its all in meters: warm up- 400 fs/300 kick/ 200 fs/100 kick/ then (1) 400fs rest 1min (1) 300 rest 1 min (1) 200 " " (1) 100. Put flippers on. (1) 250 fs 45 sec rest (1) 150 " " (1) 50 fs as fast as you can/ 100 back kick easy (6) 50 kick w/o flippers on the 1:10 /250 swim down
that's about 3000 yds and we did it in about an hour. |
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Mon Dec 11, 2006 4:54 pm |
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| cyclechic
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I just wore my regular asics. I always check soles and tread before I buy shoes to make sure they can grip pretty well (I used to wear a trail shoe by Soloman that were the BEST but I can't find them now and the asics fit better anyway)
Thanks for the swim routine! I am always looking for something to mix things up.
3000 in an hour WOW! With all that kicking it would take me a LOT longer! I have a TERRIBLE freestyle kick and the way my left foot turns and extends it apparently isn't going to get any better :( I DO however, have a wicked whip kick for breaststroke! :)
are you wearing zoomers or regular fins?
Last night I ended up on the treadmill because it was dark by the time I got home - I know the hardcore runners around here run at night but I need to see where I am going because neither the sidewalks or streets are clear of ice or snow.
Hopefully tonight I can get on my bike trainer. I have been pooping out by Tuesday after going harder fri, sat, sun, mon.
Wed is an easy day and Th is an off day
DBF is back from vacation now so the schedule may change :)
OH!!! BTW I did splurge and order a HR monitor ( I told my parents "just cash" for Christmas)
after much rumination and research I decided on the Polar F6 with a bike mount (and in pretty pink NTL)
I was going to spring for the CS300 but didn't want to use it solely as my bike computer
I am going change out to the Cateye Astrale 8 cadence monitor on my bike, as it mounts to the back wheel, therefore letting me check my cadence and distance while on the trainer. |
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Tue Dec 12, 2006 5:43 pm |
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| runsuzie
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I am just way too spoiled with the weather here!!! I am always amazed when I see what you guys up north endure to run and bike outdoors.
Quote: are you wearing zoomers or regular fins?
I wear the regular fins. I have a also have a terrible fs kick but I can almost keep up with the "big girls" when we do fin workouts.
Sounds like you picked a good hr monitor. I have not broken down yet!
could have used it I Ran 12 miles yesterday....getting ready for Disney 1/2 marathon Jan. I did a 1/2 marathon 2 weeks ago and almost was as sore for this training run!!! I am feeling old! |
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Wed Dec 13, 2006 6:34 pm |
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| cyclechic
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I ask myself all the time "why the H*** do I live up here" Winter is a good time to cross train and we do have x-country skiing so I know there are some things I would miss - (I bet not many though!) Winter doesn't bother me as much as wind does.
WOW! You "Real" runners amaze me. I can't even comprehend running 12 miles. Good luck on your next 1/2 marathon!
My HR monitor is already here! I can't wait to read up on it and try it.
I like the zoomers but I don't currently have a pair, our coach supplied them when we swam w/ her - now that I am at the Y I'll need to get a pair. when I wear regular fins then take them off I feel like I am not even moving in the water.
I tore my regular fins and I wish I still had a pair, they really are good for leg workouts.
Last night I managed to get about 1800 yds in 45 minutes (a far cry from 3000 in an hour! ) then went up and ran 3 miles in 31 minutes. The running is definately getting better. It will be fun now to start seeing how the HR monitor impacts it.
Keep up the great work! |
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Thu Dec 14, 2006 3:29 pm |
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| lorichka6
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| your talk of swimming has almost gotten me to the point of thinking about swimming again :) but not quite! |
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Sat Dec 16, 2006 4:02 pm |
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| cyclechic
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lorichka6 wrote: your talk of swimming has almost gotten me to the point of thinking about swimming again :) but not quite!
Go for it! it is a great recovery activity on your joints!
Well I tried the HR monitor out last night - friends were laughing as I walked around the track with a book in one hand and the monitor on the other trying to figure it out. :lol:
I need to get my max heart rate measured professionaly because it had me in the "high zone" for my age and I was barely breaking a sweat and could carry on a conversation. If I went down to the low or moderate zone I was only walking about 3 mph. I kept my HR steady and I wanted to see how long I could go. I managed to stay running slow for an hour - I lost track of how far I went, but I know it was probably about 5 miles because I kept lapping a friend who was walking and I know she walks faster than a 15 min mile. My breathing etc was good but my butt, legs and back are sore today!
I am going to a sports physician on Th and will have a good list of questions for her. I want to get my low, medium and high settings figured out exactly. I am on asthma meds and I think they bump your heart rate up. Should know by after Christmas then can get a long term plan worked out.
Exercise today - maybe swim - maybe none - depends on schedule and how I feel |
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Sat Dec 16, 2006 4:49 pm |
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