rtough
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« Reply #40 on: February 06, 2010, 07:24:05 PM » |
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bike to work
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rtough
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« Reply #41 on: February 11, 2010, 09:04:01 PM » |
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Monday- 2K swim followed by 1/2 hour spin class!!! fun!
got sick tuesday-rest
wednesday-sick rest
thursday- sick rsst
tomorrow- ? - i hope i am ready for some training.
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rtough
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« Reply #42 on: February 13, 2010, 02:14:07 PM » |
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23mi bike! spinning.
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vripley
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« Reply #43 on: February 14, 2010, 12:23:04 PM » |
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nice! mojo to the Toe!
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rtough
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« Reply #44 on: February 14, 2010, 02:20:32 PM » |
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1.21mi run. NO MORE SHIN PAIN!!!!!  |
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rtough
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« Reply #45 on: February 15, 2010, 03:47:45 PM » |
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102 laps of the pool and a quick 3mi bike ride.
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rtough
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« Reply #46 on: February 16, 2010, 09:30:08 PM » |
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one hour spin class and one mile on the treadmill.
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rtough
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« Reply #47 on: February 18, 2010, 12:39:38 PM » |
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1.4 miles run. feeling good about the shin splints. little pain at first, maybe a 1/10.
got my cycling shoes, pedals and cleats today. not enough time to put them on. got to go to work!
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TylerDurdinUMD
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« Reply #48 on: February 18, 2010, 01:02:59 PM » |
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Try stepping the run distance up and down with interspersed longer runs... like Tu 1.2, Th 1.2, S 2.0. I know that for me, my legs seem to treat the short runs kind of like active rest (especially when the long ones get over 5 miles). Seems to help recover things faster and prevent injuries. The one long run will cause some soreness, but having one or two easier runs in between allows things to recover and strengthen before the next push.
Keep it up! Especially now that you are a big loser!
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Plato? Aristotle? Socrates? Morons!
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rtough
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« Reply #49 on: February 18, 2010, 10:16:11 PM » |
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should i wait until i get some more length in. in other words i was told only do one mile week one, then increase 10% per week. in several weeks i will have built up enough to do as you suggested.
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« Last Edit: February 18, 2010, 10:17:53 PM by rtough »
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TylerDurdinUMD
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« Reply #50 on: February 19, 2010, 09:29:36 AM » |
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My experience at these very short distances (<3 miles) is that the 10% rule should be a 0.5mile rule. From 3-6 miles, it is a 1-mile rule. From 6-14 miles, it is a 2-miles every 2 weeks rule. From 14+ it is 3-miles every 3 weeks. (This is based on a beginner type routing, doing one longer run on the weekend, and two shorter, more standard runs during weekdays. The short runs stay the same, the long runs stretch your max distance.) Also, some of the more advanced reading I've done is that the 10% rule is for total weekly mileage, not per run. For those who run the same run the same set of days every week, it would thus apply. But for those who mix up run lengths, you can stretch the longer run more while still following the 10% total rule. Since your last run at 1.4 caused a little pain, hold the next run a little shorter, a little slower. If the pain gets worse, you'll have to step back more. Otherwise, very mild pain like that shows stress and response in the body (a good thing - you are getting stronger). Try ~1.5 again in a week, and see how it feels. Even if it feels good, your next "short" runs should be ~1.25. If things feel good, then try for 2.0 on the long run after that, with 1.5 milers as the short run. I'm not sure if you are trying it yet, but I still strongly recommend Jeff Galloway's walk break method. ( http://jeffgalloway.com/training/walk_breaks.html) I went from 1-1.5 painful miles (pain while running, lingering pain for days, shin splints, sore knees, you name it) to 2.5 miles with a more normal muscle soreness and happy joints in just a couple weeks as I adjusted to his plan. And when I follow his recommendations (for rest days, easy weeks, mileage increases), I don't get injured. The guy really is a guru for running injury free (which also happens to be the title of one of his books). Other link: Running Misc discussion here on the forum. |
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Plato? Aristotle? Socrates? Morons!
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rtough
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« Reply #51 on: February 19, 2010, 11:24:43 AM » |
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thanks for all the info.
I HEARD HIM ON A PODCAST THE OTHER DAY!!!
good stuff. thanks!
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« Last Edit: February 19, 2010, 11:26:50 AM by rtough »
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rtough
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« Reply #52 on: February 22, 2010, 12:55:59 PM » |
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100 laps of the pool. got a new gadget called "swimcount". it counts laps. nice for a daydreamin' guy who can't pay attention. it's a little "ring" with a button you push at the end of the lap. it also keeps split time and average.
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TylerDurdinUMD
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« Reply #53 on: February 22, 2010, 01:09:34 PM » |
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What size pool are you swimming in? Even in a tiny backyard type pool, that's a good amount of swimming! +1
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rtough
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« Reply #54 on: February 23, 2010, 03:30:21 PM » |
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25 meter pool.
Today i took the bike for a spin. 40 miles! Three hours seventeen minutes. FUN! met a guy named Don, who showed me around the Upper Tampa Bay Trail. He also invited my to ride with his bike clup on Mar 7th. Don is 80 and in great shape. He rode with me for an hour. Saw some cranes, but no alligators. Lower seventies and slight breeze. My butt hurts!
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« Last Edit: February 23, 2010, 05:23:12 PM by rtough »
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vripley
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« Reply #55 on: February 23, 2010, 03:34:54 PM » |
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nice!
Mo to the Toe!!!
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rtough
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« Reply #56 on: February 24, 2010, 05:34:40 PM » |
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1.87 mi run. no shin pain. what?!?!
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TylerDurdinUMD
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« Reply #57 on: February 25, 2010, 09:27:10 AM » |
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1.87 mi run. no shin pain. what?!?!
AWESOME! 2 steps forward, 1 step back. Rest days in between, and you should have few issues. Great method for progress while running. This shin deal may also be your warning trigger. Mine is my right knee. It bugs me just a bit when I overtrain just a bit, then flames way up when I overdo it by more. I watch and listen to that joint carefully, and try to stay just on this side of it being very mildly sore. That seems to be the curve my body can handle. |
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Plato? Aristotle? Socrates? Morons!
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Generalissimo JJPGPMCD
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« Reply #58 on: February 25, 2010, 09:40:07 AM » |
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Rock on.
I start running again today too.
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"Moderation is a fatal thing.
Nothing succeeds like excess."
--Oscar Wilde
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rtough
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« Reply #59 on: February 26, 2010, 06:50:25 PM » |
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One hour spin class.
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rtough
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« Reply #60 on: March 01, 2010, 05:04:44 PM » |
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22.5 mile bike ride. time to run!!!!
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rtough
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« Reply #61 on: March 01, 2010, 06:34:26 PM » |
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...and add a 2.57 mile run.
i know vaughn is a fan of moderation. me? never have been. seems to always be my downfall. so far, so good. i am a month and nine days ahead of schedule on my running discipline.(10% increase per week) i will try not to go too crazy, but that 10% seemed really BORING. i need that pain!!!
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TylerDurdinUMD
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« Reply #62 on: March 02, 2010, 09:40:42 AM » |
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Shins feel okay?
That's two steps forward... try an easier run on the next one (~2 miles), then two more solid ones (2.5 again, then 3.0).
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rtough
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« Reply #63 on: March 02, 2010, 02:20:35 PM » |
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shins feel great!!!
Today:
full body workout-weights
elliptical 45mins
72 laps of the pool
one hour spin class...
BOOYAH!
3 hrs at the YMCA..I...Am...Tired!
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rtough
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« Reply #64 on: March 06, 2010, 05:11:25 PM » |
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east 10 mile biker ride with my 10 year old.
road to work.
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rtough
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« Reply #65 on: March 07, 2010, 10:53:48 AM » |
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four mile run.
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rtough
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« Reply #66 on: March 07, 2010, 03:25:33 PM » |
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bike to work. feels good to be back after a stomach virus, chest cold, head cold, chest cold combo. still only 80%, but i'll take it!!!!!
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rtough
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« Reply #67 on: March 08, 2010, 04:08:22 PM » |
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9 miles on the bike. This series of colds has wiped me out.
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vripley
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« Reply #68 on: March 09, 2010, 04:29:22 AM » |
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sick or not... You are a machine!
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vripley
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« Reply #69 on: March 09, 2010, 09:03:47 PM » |
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Are your shins still holding up?
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rtough
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« Reply #70 on: March 09, 2010, 09:10:29 PM » |
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my shins are fine. i am doing one day a week runs with 10-20%increase. and so far i am fine. i will start trying two days a week and see what happens. i ran sunday and plan to run a couple of miles tomorrow. i have to take it easy so as to not injure myself. i am not good at "taking it easy", as you know.
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rtough
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« Reply #71 on: March 10, 2010, 11:24:41 AM » |
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2.54mi run. 70degrees! massive sweating, love it!!!
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rtough
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« Reply #72 on: March 10, 2010, 04:18:51 PM » |
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ride to work.
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rtough
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« Reply #73 on: March 11, 2010, 10:09:46 PM » |
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fifteen min on elliptical
twenty on spin bike
weights
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rtough
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« Reply #74 on: March 12, 2010, 06:32:30 PM » |
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swim 1/2 hour
spin one hour
abs
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rtough
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« Reply #75 on: March 13, 2010, 03:51:33 PM » |
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Road bike to work. Took the long way. 6.92miles vs. 4.5. Gotta burn them calories for tomorrows weight in!!!!
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Chuck's Right Foot
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« Reply #76 on: March 13, 2010, 07:23:37 PM » |
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You are on a roll. (Pun intended)
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Weezy aka J-dub There is no charge for awesomeness... or attractiveness. My training blog |
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rtough
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« Reply #77 on: March 14, 2010, 03:32:53 PM » |
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bike to work. eating junk at work.(cheat day)
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rtough
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« Reply #78 on: March 15, 2010, 02:32:44 PM » |
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4.38mile run
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rtough
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« Reply #79 on: March 22, 2010, 05:22:24 PM » |
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5mile run.
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