Wednesday, April 27 - WORKOUTS!

Thor · Apr 27, 2011

Good morning, TEAM LIT!
 
Alaska Mike, Scott: Great workout days for both of you yesterday! Love to see them triples

Hill immersion week continues for me...
 
9 mile run early this morning in 1:07, with roughly 30 minutes of that spent doing repeats climbing Prospect Hill (hi Rog!). Prospect is roughly a .5 mile long hill at maybe 9-10% (?) that takes me roughly 3 minutes to climb. Ran to hill as warm up, charged hill going up, jogged back down for recovery, grabbed a sip of water, then started again up.
 
9 x Prospect:
3:01, 3:04, 3:00, 2:59, 3:00, 3:03, 3:06, 3:04, 3:07
 
Goal throughout the next month is get get all of those under 3:00.
 
Great day!

Tri-Tammy · Apr 27, 2011

Thor- You're becoming a goat!!!! Awesome job <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif" style="width:16px;height:16px;">
 
I had a great swim last night. I really liked the coach and learned a few things about my stroke. A couple of fixes and I didn't feel like I was battling the water. 
 
I have a 3 mile run with pick-ups planned for this afternoon. 
 
Happy Wednesday everyone!

Stitcher · Apr 27, 2011

DOR that isnt' very restful.
 
8:00 meeting
awards luncheon (must be dressed up)
make up midterm
class tonight...
I will be @ work likely for at least 13 hrs today, and all in heels and a dress.
 
I don't normally wear heels and a dress, nor makeup so this is an unusual day.
 
Gak!

regiolanthe · Apr 27, 2011

More bike commuting (about 36 miles today - 17 in, and a couple of extra on the way home). Waiting for some weather that isn't cool and gray and misty/rainy. My bike is a mess...
 
Street hockey at lunch.
 
Reg / geo

donskiman · Apr 27, 2011

Basic daily run
 
--------------------------------------------------
33m 49s - 4.15 miles - 08m 09s/Mi 
10:10 AM 
Equipment: Nike Pegasus 04/11 
Cool/upper 40s - Cloudy and windy. Crawford/Puckett/Security/Kiva/Fontaine/Grinnell/Crawford/Upton/home. Short medium effort run. Still minor soreness, but able to push through. Stretching afterward.

MBannon · Apr 27, 2011

Mildly unsettled tummy this morning, so I opted to defer my 5-mile run to the open Friday timeslot. That leaves just masters swim and maybe some light weights this evening.

jenotter · Apr 27, 2011

Good morning all!
 
Yesterday - 6m run last night...a lot of downhill which was great for the time/pace, bad for the quads.
 
Today - 5.25 push of the little otters going by all the favorite places - fire station, horse stables, and a quick stop at the grocery store.

niemsco · Apr 27, 2011

Thank you Thor, and that's some great hill running!
 
Ran 90 minutes today in a z1/z2 pace. Not sure how long. My hip flexor has been very tight on my left side. After the run I could barely lift my leg. Better now, but I need to watch it. I'm going to get some work on it this weekend. If anyone has some good exercises let me know.

hobey · Apr 27, 2011

Managed to carve out an hour for a short run. Got 4.8 miles in to blow off some steam and keep the taper nerves at bay. Now off to a full afternoon of meetings...

zojmn151 · Apr 27, 2011

short short work out today - 2.3 mile run in the warmth and humidity - ack, not used to this!
 
Meeting up with PT/Coach in a bit to try to figure out what is going on with legs - been feeling beat up far too long. <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif" style="width:15px;height:15px;">

Thor · Apr 27, 2011

<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by zojmn151 <a href="/forum/thread/73629/wednesday-april-27-workouts#post_1996846"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a></div>
<div class="quote-block">Meeting up with PT/Coach in a bit to try to figure out what is going on with legs - been feeling beat up far too long. <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif" style="width:15px;height:15px;"></div>
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What has your recent mileage been in relation to normal? For example, did you go from logging 20 mpw on the run for month after month and then ramp to 70 for the past two months (and what about the bike)? If so, maybe you have dead legs. And if so, how's your sleeping?
 
Have you incorporated new stretching? Sometimes certain things can beat you up if you do them too hard. Like the foam roller. It is an awesome tool, but you can get a sore body from it for a lot of different reasons.
 
Just trying to help...

em73 · Apr 27, 2011

Lay along the edge of your kitchen counter with someone bracing you, pull your good side knee into your chest. THEN hang the other leg off the counter. You can loop a strap around your foot to give a little more stretch. The knee pulled to the chest makes sure that it's your hip flexor that's stretching, not your back arching.

Tri-Tammy · Apr 27, 2011

<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by em73 <a href="/forum/thread/73629/wednesday-april-27-workouts#post_1996857"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-right:0px solid;border-top:0px solid;border-left:0px solid;border-bottom:0px solid;"></a> Lay along the edge of your kitchen counter with someone bracing you, pull your good side knee into your chest. THEN hang the other leg off the counter. You can loop a strap around your foot to give a little more stretch. The knee pulled to the chest makes sure that it's your hip flexor that's stretching, not your back arching.
 
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I need a picture of this!!!! <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif" style="width:16px;height:16px;">

cak73 · Apr 27, 2011

Jackie...sorry to hear you're still feeling dead in the legs. I think I already mentioned the worst case scenario possibility of a labral tear.
 
Scott...you might also want to keep an eye on your psoas on that side. When mine starts to flare, it presents as sort of a side stitch or gas cramp feeling. You can lie face down with a tennis ball at the point of soreness and do belly breaths to help release it. 10x flat, 10x propped on elbows, then repeat both with a leg extension lowered during your exhale.
 
 
3200y at masters swim this morning.

em73 · Apr 27, 2011

Cake, I was purposely not thinking that so as not to jinx her.... but that's how my symptoms started. Mike = the bomb-diggity w/r/t that, though.

niemsco · Apr 27, 2011

<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by cak73 <a href="/forum/thread/73629/wednesday-april-27-workouts#post_1996860"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a> 
Scott...you might also want to keep an eye on your psoas on that side. When mine starts to flare, it presents as sort of a side stitch or gas cramp feeling. You can lie face down with a tennis ball at the point of soreness and do belly breaths to help release it. 10x flat, 10x propped on elbows, then repeat both with a leg extension lowered during your exhale.
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Thanks cak! I'll try that tonight. Its really sore sitting in this chair.

Alaska Mike · Apr 28, 2011

Great workouts everyone!
Scott - be careful! Seems this is always how it starts with you... <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">
Zo - hope you get this figured out!
 
38.7 mi bike ride this afternoon then 30 min personal coached swimming followed by 2800m at masters swim. I'm working with a swim coach for at least the next three months to try and get some improvements in my technique, which quite frankly sucks. Hoping for some results since I've gotten slower on my last three IM swims.
 
Have a great day (what's left of it) everyone!
 
Mike

1Topodope · Apr 28, 2011

Well, monsoon season continues here in Cincy. A quick 1000yd swim followed by back to back spin classes. I miss the sun....<img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif" style="width:15px;height:15px;">

cak73 · Apr 28, 2011

<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by em73 <a href="/forum/thread/73629/wednesday-april-27-workouts#post_1996861"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a> Cake, I was purposely not thinking that so as not to jinx her.... but that's how my symptoms started. Mike = the bomb-diggity w/r/t that, though.
 
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 But, I had to mention it so that she didn't have to go through what you went through in waiting like 6 months+ for the right diagnosis. The same thing might cross Mike's mind since he's on top of stuff like that. He's helped out another friend of ours with a single labral tear that presented a little more "traditionally" than yours did. That said, I'm *really* hoping that's not what's going on.

cak73 · Apr 28, 2011

<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by niemsco <a href="/forum/thread/73629/wednesday-april-27-workouts#post_1996865"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a> 
Thanks cak! I'll try that tonight. Its really sore sitting in this chair. 

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 If you do still get work done on it this weekend, ask your therapist to check out your psoas. If it's a bit tight, you'll know it when they put pressure on it! The solo trigger point stuff isn't fun, but it does help me feel more loose.

Wednesday, April 27 - WORKOUTS!

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