Thursday, January 13 - Workouts

master_of_none · Jan 13, 2011

Good morning folks. early morning 4+ miler from the Y. Pretty sloppy and some slippery spots. Best roads were the ones that had only been plowed and not treated. Did not see a lot of cars which was good. Hope to hit the pool at lunch.

pcsronbo · Jan 13, 2011

Gosh darn it. 60 min trip to the pain cave interrupted by another flat tire. replaced it, another flat. Dangit - only got 25min in. Will try to resume once I get the kids to school. After I replace it. I guess today's workout is also "bike maintenance day"
 
tossed the old tube and tire and felt the rim, nada - so I think it's a user error
 
been meaning to change out that tire anyway since I shredded the crap out of the sides a while back and wanted to tighten the CT washer )

Yo Sake · Jan 13, 2011

M of N - way to get out there to enjoy the wintery scene.
Ron - only a few things are worse than getting flat tires during a highly-pumped-up trainer session. Move on, sH*t happnes.
 
Not a happy camper, more like a very concerned camper. With an off-site meeting on the schedule, hit the basement TM at 6am, with a plan of 7miles at MP, total 9miles. Didn't want to run on TM but with aweful road condition/in the dark, I had no choice. Left shin got tighter, tighter, and tighter, and 8:23 (at 1.5% incline - that is the lowest my TM goes down to) felt way harder than it should be. Stopped after 4miles to add a fan, then I couldn't even walk. I couldnt put my weight on it. I was so afraid that I might have a stress fructure. After massaging, icing, anti-inflammatory, it is better and I don't think I have a stress fructure - no particular spot on anterior tibia that hurts. I can now move my toe up/down too. From what I gather, I might have developed anterior compartment syndrome. I started feeling some tightness there after barefoot running on TM last week. What a way to start a trip to 60mpw. <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif" style="width:15px;height:15px;">
Hopefully a few days of no running will take care of this. Looking at a brighter side, I am picking up my Stumpjumper this weekend. I will hit outside on my new wheels if I can't run.

Alaska Mike · Jan 13, 2011

Master_Blaster - way to get 'er done.
Ron - Good attitude. Now get 'er done.
Yoshiko - I've given up on running distance on the treadmill with an incline. I just get injured. I'll simulate hill repeats and that works fine, but if I try and run with an incline for more than about 2 miles, I feel things tighten up. Not good and not worth it.
 
Back up north so it was back to the treadmill. 1 hr, 8 miles, 0% incline. HR was about 133/134 the entire run which is z1 for me. Nice!
 
Really trying to get better about eating up here, so breakfast was cereal, fruit and skim milk. We'll see if it holds.
 
Have a great day everyone!
 
Mike

SpartyGirl · Jan 13, 2011

Yoshiko - take care of yourself, I'm with Mike on this one. Incline on the TM leads to knee pain for me, although on the hilly roads everything feels great...
 
Ron - How many days to CdA?
 
Mike - How is the great white north? Shouldn't you be eating copious amounts of fish in AK? <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">
 
Started the day with a very icy mile walk from the train station to my office. Not technically a cardio workout, but it was one heck of a core workout! Lots of balance checks to keep my coffee vertical. <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"> Will get in a *real* workout later.
 
Happy day - I'm out of the house!!!!!
 
Edited to add a short strength workout at home. I am weak. It's been confirmed.

miles99999 · Jan 13, 2011

Good stuff everyone....bummer about the flat Ron.
 
I put in an easy hour on the trainer this morning. I really want to head out for a run, it is beautiful outside. Sunny, snow on the ground, ~20F....perfect running weather! I may try an afternoon run if my leg is feeling OK.
 
Have a winner day!

Thor · Jan 13, 2011

Good morning, TEAM LIT!
 
Mayor: Way to kick things started!
 
Yoshi: Alaska Mike has good words there. For whatever reason, running distance on the TM with decent incline can cause injuries. I think the biggest injury inducer is people like me and you, who normally run outside, when we take it indoors and try, without much adaption, to repeat workouts outside inside. TM running IS different than outside, and so we need to adapt. Our muscles aren't used to it. I too get strangeness in calfs and such when on TM.
 
Me...
 
9.5 (?) mile speed sesson this morning on the TM. First TM run since last March.
o WU - 10 min
o 7' @ 6:00 w/3' recovery jog
o 2' @ 5:30 w/3' jog
o 2' @ 5:27 w/3' jog
o 2' @ 5:24 w/3' jog 
o 2' @ 5:21 w/3' jog
o 2' @ 6:00 3% incline w/3' jog
o 2' @ 6:00 4% incline w/3' jog 
o 2' @ 6:00 5% incline (had to slow it down)
o CD

KitKat · Jan 13, 2011

Huh, interesting stuff about the treadmill guys. I just got one and have been on it a lot due to the nasty weather and was wondering what was causing the tightness in my calves. Guess I'll drop the incline down from 1.5%
 
Just core work tonight for me.

hobey · Jan 13, 2011

Yosh - Take it easy.
 
I haven't been back on the TM since I did a 17-miler on one in December 2008. I still can't walk by one without feeling deep loathing.
 
DOR for me.

xflbk43 · Jan 13, 2011

6 mile run with 3 at tempo pace for me. Splits are:
8:28
8:26
7:06
7:03
6:52
8:18
 
Great workouts to all!!

niemsco · Jan 13, 2011

I've done 100s maybe more of miles on a tm, mostly at 1%, never had issues. So these issues are specific to the runner, for whatever reason their gait doesn't agree with the moving belt. Typically people like me run on the tm because its easier on the body, can go hard and have an easy recovery. So its a strange thing to me.
 
3000m swim
MS:200skp
2 x
1 x 300 @ 5:30
2 x 200 @ 3:45
3 x 100 @ 2:00
4 x 50 @ 1:10
 
That was it, no time for cool down, I have some trainer workout later today, zones 1-7 (ftp 60 to 150%+). Still a bit out of it though.
 
oh yeah, Ron get a trainer tire for crying out loud.

Tri-Tammy · Jan 13, 2011

Funny the conversation is about TM's cuz I'll probably be on mine today. More base work- 3 easy miles for me follwed by abs and hips and such.
 
Mike- I heard from a friend who used to live in Anchorage (her son currently works in Prudhoe Bay (sp?)), that all seafood/fish is caught in Alaska but shipped to Seattle for processing and then shipped back to Alaska for local consumption. Really?

MBannon · Jan 13, 2011

Quick recap on the new business:
 
Website will never be "final" but it's good enough for now: <a href="http://www.granitepointtax.com" target="_blank">www.granitepointtax.com</a>
Office is all set up, copier, fax, computers, phones, etc.
Bank account is in place, credit card swiper arrived today.
Introductory mailers have been mailed to every former/potential client we could think of.
Tax appointments are being set.
All we need now is income!!
 
Quick recap on workouts:
 
Taking a few days off from running, was feeling a few pings and pangs on the last couple runs and don't want to push my luck. Been doing quite a bit of swimming and the trainer workouts are coming back online. Averaging about 7 hours per week or so right now.
 
Tonight - Probably another trainer workout if I get home early enough, then a short swim later on.

Thor · Jan 13, 2011

Bannon, are you hiring?
 
Nice job. Really. Impressive the leap you just took. Hopefully the parachutte catches and away you go!

MBannon · Jan 13, 2011

<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by Thor <a href="/forum/thread/72146/thursday-january-13-workouts#post_1976632"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a> Bannon, are you hiring?
 
Nice job. Really. Impressive the leap you just took. Hopefully the parachutte catches and away you go!

</div>
</div>
 
Seems like we held on to a pretty high proportion of our clients, so I think we'll be fine. Just need to scrape and scrounge for another month or two until we see enough revenue to actually take some home.
 
We went from "hey, we should quit our jobs and start a business" to fully operational in almost exactly two months. Considering how much was involved, I'm really pretty surprised we pulled it off, although failure was not an option in this case.
 
I'll be sure to give you a call if we ever need a Java guru (isn't that what you said your specialty is?). My next big project on the website is building something mobile-friendly.

mommelisa · Jan 13, 2011

yoshiko - i never run with incline on the tm, either - ditto to everything said above. i will, however, do speedwork or intervals on the tm. i feel like i can maintain pace better that way.
 
me... long run of the week, 9 miles. slowly building back up. i wasn't sure how it was going to go - hurt my foot something fierce during the susan komen 3day last november and ended up with new orthodics. since getting them, i've been having some major left hip pain, so after an hour massage on only my hip and psoas (can you say cheap thrill??) and a return to the old orthodics, all is well and my hip feels great.
 
19 weeks to imtx. ;-)

zojmn151 · Jan 13, 2011

I can manage 0.5-1% on the DM, but not for long distances...to me it is brutal...would rather put up with the wind/ice/cold, whatever... ;p And I agree, you run differently on a DM than you do outside.
 
That said...3.7 miles this am on the snow packed roads - GORGEOUS out!

gobi · Jan 13, 2011

I run a lot on the treadmill but always have the incline on ZERO as otherwise it plays with my achillies. Don't get me wrong I can do hill reps if I have to but need to get back to the flat ASAP. Have run 50kms on a tready just because it was raining and I had a long run to do.

Boyerdavea · Jan 13, 2011

I am always impressed when I read through the workouts that are done by you all. Especially when I look at the swim workouts. I don't know how you do it. I guess it is my turn to figure it out and start doing some long workouts. To date I have never swam over 2000 meters. I will be there before I know it.
 
Great job everyone.
 
DOR for me.

ksurp · Jan 13, 2011

Interesting issues with TM running. I've run on mine for years at 1.5% incline and haven't had any issues. Most days it is logistically easier to get in a TM run than an outside run.
 
Yoshikio- hope all is well soon.
Bannon- way to make it happen!
 
Just a 30 minute technique workout on the trainer with CT. Lots of high cadence and one legged drills.

Thursday, January 13 - Workouts

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