Tuesday, May 10 - WORKOUTS!

Thor · May 10, 2011

Good morning, TEAM LIT!
 
x: gotcha, man! Hate wind like that. Either way, nice to see you try something slightly different for a few months!
 
Slight change in routine for me this week. Wanted to get in a treadmill incline run but was too tired and sore yesterday, so I was able to postpone the usual Tuesday Trot (5.65 miles) until tomorrow morning, which works better for me. Thanks much to Andyman for moving things around. Which meant I got in the TM Incline run this morning...
 
5.5 mile Treadmill Incline run in 1 hour:
o WU - 10 min @ 1% incline ~7:30 pace
o 30 min @14%, 12:30 pace (that hurts)
o 2 x 1 min @ 12%, 11:30 pace w/2 min jog @ 12%, 14:30 pace
o 3 x 2 min @ 12%, 11:30 pace w/2 min jog @ 12%, 14:30 pace
 
Bonus of the morning was a visit by MasterOfSomething: Thanks for stopping by, Mayor!
 
*Solid work that saw 30 min @14% encapsulated in 50 min total of running at 12% or greater incline, most of which was at an honest pace. All recovery was at 12% and 14:30 pace.

juliemboyle · May 10, 2011

Full body weight session early early am.

regiolanthe · May 10, 2011

Took a look outside at the overcast sky and wind, and bagged the commute. Wimp.
 
Went for a swim instead, so I could get spanked by the swim team ladies in the neighboring lanes. Usual 1800-1900 yard straight swim (lost count) ...
 
Plans for street hockey at lunch, unless the heavens open up and the court gets a drenching.
 
Reg.

Boyerdavea · May 10, 2011

Good morning all.
 
Impressive workout Thor!
 
Me - Up bright and early and started riding at 5:30 for a 12.7 mile commute to work and then off for my 30 mile ride with the guys. Average speed for the commute was 17.1. I had a good 30 mile ride. We didn't push too hard which was good, including the commute I had an average of 17.7 through mile 28; the turn around point for the 30 mile ride. Now it was time for my 8 mile race pace tempo ride. The first 4 miles I average 24.8 and the legs were feeling every bit of it coming up the hills. The second 4 miles I averaged 22.5 with an average for the 8 miles of 23.6. Total ride, including commute, was 44.38 with an average pace of 18.2 mph.

pcsronbo · May 10, 2011

Tuesday pain session in the pain cave for 1 hr. 4x7min intervals of "just about z5". wow
fib 12 min run @ 1.1m
fib riding with kids to school and back @ 1mile

Alaska Mike · May 10, 2011

<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by Thor <a href="/forum/thread/73799/tuesday-may-10-workouts#post_1998677"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a> All recovery was at 12% and 14:30 pace.</div>
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You realize how silly this sounds, right? Bannon damn well better call you out on this after mocking my 'jog back up the hill' comment.
 
1:15 on the treadmill for me this morning. Was going to go 1:30 but my left calf started bothering me with the incline and well, I got bored. 10.3 mi. FIB a strength/core session consisting of the following:
 
3 x (15 lunges + 15s squat-hold)
3 x (15 straight-leg deadlifts w/dbells + 15 bicep curls)
3 x (15 jumpies + 15 tricept kickbacks w/dbells)
3 x (15 single leg squats + 15 overhead press w/dbells)
3 x (15 side-arm raises w/dbells + 15 front-arm raises w/dbells)
3 x (15 squats + 15 overhead tricep extensions)
3 x (15 crunches + 10 leg raises + 15 bicycles)
 
Have a great day tri-peeps!
 
Mike

Tri-Tammy · May 10, 2011

Bike and swim for me this evening. For time sake I'll stay inside on the trainer and do my intervals.

Thor · May 10, 2011

<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by Alaska Mike <a href="/forum/thread/73799/tuesday-may-10-workouts#post_1998720"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a> 
You realize how silly this sounds, right? Bannon damn well better call you out on this after mocking my 'jog back up the hill' comment.
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We talked about the "going back down" effect before... Running 50 minutes at this kind of incline and pace, and then putting the incline back down to even 7% makes it feel like you're running down hill. What's even wilder is that when I get down to 1%, I have a very tough time balancing myself in the middle of the belt, probably because the legs are all heavy and muscle imbalanced. 8 minute pace feels like I'm running 5:00 trying to stay steady.
 
As for you and the incline, honestly, I would just put the TM at 0%. Forget the incline. It's small anyway. Instead try to push the pace a notch or four faster than if you were at .5% or 1%. I don't think it's worth the injury risk. Layer in whatever you can on the real roads and you'll be find. Especially for Ironman, because you don't need much speed for that.

donskiman · May 10, 2011

Some really strong workouts. Nice going!
 
Ribs still hurting, but I'm able to breathe better when I'm running.
 
-------------------------------------------------
35m 23s -4.15 miles - 08m 32s/Mi 
1:40 PM 
Equipment: Nike Pegasus 04/11 
Warm/mid 60s - Sunny and very strong winds. Crawford/Puckett/Security/Kiva/Fontaine/Grinnell/Crawford/Upton/home. Short easy run. Ribs still hurting but getting better. Stretching afterward.

Alaska Mike · May 10, 2011

<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by Thor <a href="/forum/thread/73799/tuesday-may-10-workouts#post_1998737"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a> As for you and the incline, honestly, I would just put the TM at 0%. Forget the incline. It's small anyway. Instead try to push the pace a notch or four faster than if you were at .5% or 1%. I don't think it's worth the injury risk. Layer in whatever you can on the real roads and you'll be find. Especially for Ironman, because you don't need much speed for that.
 
</div>
</div>
 
You know, you're right. And I know you're right. And my coach has told me the same things. Thing is, though, it bugs the sh** out of me that I can't run on an incline as small as 0.5%. I know that it makes absolutely no difference in the larger scheme, especially when looking at IM training. Once I get it in my head that there is something I should be able to do, it absolutely drives me crazy if I can't. Especially involving running, which has always just come naturally to me. This year circumstances have forced me to spend a lot of time on the treadmill, which I hate. But if I'm going to have to spend this much time on the treadmill, then my mind has it set that I should be doing it in a way that most closely mimics being outside, which is with a 0.5% or 1% incline. I have it in my head that if I just try hard enough, my body will adapt to it.
 
<img alt="BangHead.gif" src="http://files.kickrunners.com/smilies/BangHead.gif">
 
Mike

MBannon · May 10, 2011

<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by Thor <a href="/forum/thread/73799/tuesday-may-10-workouts#post_1998677"><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> All recovery was at 12% and 14:30 pace.
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 Riiiiiiight.... <inching across the room and quietly closing the door on my way out>
 
 
Uh, 4 mile flat run at "moderate" 8:00 pace for me today. Probably all I will have time for.

jenotter · May 10, 2011

Taper crazies in full effect. Head games galore. Appetite doesn't match activity level. You know...the usual stuff.

3m easy treadmill run due to early wake up of the little otters. I had the dog leashed up and was about to head out the door, but heard kid-sized footsteps on the stairs. Opted to let DH sleep and went on the treadmill. Looking forward to running with Lisa tomorrow (who's doing the marathon too).

Yo Sake · May 11, 2011

Crazy uphill workout, Thor! Keep up the good work! When is the next big mountain race?
Jen - I am so excited for you! Enjoy the outside run tomorrow.
 
During a lunch, 45min. strength workout, stealing exercise ideas from Mike's post while watching my all-time favorite movie "Shawshank Redemption".
Then, after work: Tuesday Brick day - 2 laps of Maybury State Park trail - HOLLY SMOKE!!!!! - I PR'ed by 30 sec. or so while chicking a few guys, in spite of several muddy spots where I had to slow down a bit. Then the second lap, there were a group of guys started right behind me and I didn't want to get passed. When I looked at the watch at the end, it didn't register me, but later realized I PR'ed again by another 30sec. on the freakin' second lap!!!!!!!!!!!!! YAAAAY!!!! I really didn't push the uphills. The difference was I was flying on the downhills - I am getting more and more comfortable on my Stumpy and becoming able to hit turns faster. FIB 3miles or so run on another trail. Felt great. I just love when the guys pull over on the side and let me pass <img alt="wink.gif" id="user_yui_3_3_0_8_130507511990614" src="http://files.kickrunners.com/smilies/wink.gif" style="width:16px;height:16px;">. However, my fun on this trail is no indication of how I ride compare to *REAL* good MTBkers. I don't come across many of those guys on this trail at the times I ride. They tend to ride much harder ones quite away from my home. Nonetheless, PR!!!!!!!!!!!!!!!!!!!!!!!!

cak73 · May 11, 2011

Nice on the ride PR, Yoshiko!
 
3.28mi run with progressive tempo for me this evening. Light drizzle. A great run!

hobey · May 11, 2011

Stay the course Jen. Taper crazies suck! 
Ran to the pizza place and met up with the group for the last 3 miles of my run. Started with the rabbits but fell back to the pack when they dipped below nine. Total of 7 1/4 miles. Great run!

Stitcher · May 11, 2011

Yosh, great job on picking up the pace on the second lap, AND not getting passed.

5k series tonight....
goal: RUN.
 
Yeah, I ran.
It was the first hot run of the season.
 
So, what did I do?
Ran....hard.
pushed.
and, almost puked, but managed not to.
 
DID manage to hyperventilate after I finished and spent some time sitting on the curb for my efforts.
 
32:47, a full minute slower than last week, but last week was a complete "blow it out of the water" sort of run, in perfect conditions....
misty, cool rain and an incredibly stubborn attitude gave me my time last week.
 
This week, I'm "healthier" than last week, so should have been ok.
Nope.
Heat. (I wilt in the heat)
Strength workout this morning (didn't do that last week).....tired legs don't help.
 
On the other hand, it's ok.
Because this is a 15 week series, and each week I have a different job.
 
The course is hilly hilly.....and contains very few flats. You're either up or down....
so, today, I managed:
1) NOT to walk up the last hill
2) NOT to puke in the little old lady's front yard
3) NOT to pass out nor fall down, despite losing feeling in my hands, feet and chin.
 
So, not such a bad day.
 
I looked at the garmin data, though.....and, I"m wondering whether it's accurate.
 
It said my HR got up to 202................
for real?
ai yi yi.

Tuesday, May 10 - WORKOUTS!

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