A colleague of Neil's is a crazy tri-athlete. He lives in CA so his involve ocean swimming. Anyway, he offers these tips for training. Has also sent race-day advice.
I had a terrible day at the gym today. Mid-way through treadmill running, I had to get off for some quality stomach explosion time in the bathroom. Got back running a few minutes later and thought I may faint. So had to totally stop and didn't get to swim. Have felt crappy ever since then. What the hell?
1) Don't get hurt. Listen to your body, it talks to you every time you go outfor training. There is a big difference between, soreness, discomfort and pain.Training in soreness is fine, training is pain is not.
2) Hydrate and eat properly. Don't munch down cheesecake the night before a longSaturday training exercise and expect not to feel it. Find out what diet worksfor you the night before (carbo load) your bigger training days and also figureout what works for you for hydration. Get that stuff figured out early. And usethat stuff, it does work (electrolyte replacement fluid, goo shots etc)
3) Don't be afraid to pop some ibuprofen or other pain reliever or other overthe counter stuff to accelerate your recovery.
4) Have fun. There is a whole world of people out here willing to help and talk.Use them all but make your own decisions. Not everything works for everyone, soexperiment now. Train with people, don't be afraid to say hello to people whileyou are out.
5) Go see a triathlon. As I mentioned to you before, I met a lady doing this andthought this was a great idea. Watch the event and the transition, it will dowonders to calm you and help you understand how it goes.
6) Do some bricks. You have got to do a bike and then a run several times,replicating what is going to happen on the day. Get your running stuff etc inthe garage, go ride the bike and then bust in, change quickly and take off. Yourlegs are going to be wobbly but if you do it a couple of times they will get useto it.
7) Swim almost twice as long as your race distance. Swimming in a calm pool isnothing compared to what is going to happen on the day of the race. Get at leastone day in the lake etc that you will be swimming in so you understand how itfeels etc. If you are wearing a wetsuit, use it at least once before the raceand practice getting it off and on, got to use a greaser.
8) Taper properly. Don't expect to be busting out longer distances a week beforeyour race. Get that out of the way several weeks beforehand. Maybe do yourlongest brick three weeks before, try 15 miles on the bike with a 4 mile runimmediately thereafter. Then taper, reducing efforts etc. Swimming you can takealmost into the last several days.
Friday, April 27, 2007
Thursday, April 26, 2007
Sunny weekend ahead!
Want to go for a ride Sunday morning? What works for people? Suggestion: Meet in Washburn parking lot at 9:00 and take the parkway to Nokomis. Any thoughts or takers?
Also, anyone with a guest pass heading to a pool on Saturday?
Also, anyone with a guest pass heading to a pool on Saturday?
Saturday, April 21, 2007
Bokoo Bikes
I was browsing through the old posts and saw the link for "like a bike." Does anyone have one?
The reason I ask is because I saw similar bikes where my brother works-- Bokoo Bikes in Chanhassan, and it is a called a Bokoo Bike. I guess you can "trade up" your Bokoo Bike to a different bike within 3 years. Ava doesn't have one yet.
:)
Wondering if anyone has the Like a Bike, Bokoo Bike, or similar? I sense that we have some cyclists in the group.
Check out Bokoo Bikes:
http://bokoobikes.com/index.cfm
PS I am SORE today!
:P
The reason I ask is because I saw similar bikes where my brother works-- Bokoo Bikes in Chanhassan, and it is a called a Bokoo Bike. I guess you can "trade up" your Bokoo Bike to a different bike within 3 years. Ava doesn't have one yet.
:)
Wondering if anyone has the Like a Bike, Bokoo Bike, or similar? I sense that we have some cyclists in the group.
Check out Bokoo Bikes:
http://bokoobikes.com/index.cfm
PS I am SORE today!
:P
Thursday, April 19, 2007
SWIMMING!
I recently discovered a colleague of mine did the short course tri last year. When she found out that I haven't started swimming yet, she had a major reaction: "GET IN THE WATER NOW!" I'm not kidding-- she actually yelled at me.
She also said she had a friend freak out with the milfoil on his legs so she recommended swimming in the lake at least once.
I am worried about the swimming and thus have been avoiding it. I am making a public committment to order a swimsuit, cap and goggles from the swim outlet today. I like the black Speedo that says "Rockstar" on it.
:)
I also need to get a swim date on the calendar. If anyone has a guest pass to share and a time that you plan to get to the Y, please let me know.
Thanks!
Holly
She also said she had a friend freak out with the milfoil on his legs so she recommended swimming in the lake at least once.
I am worried about the swimming and thus have been avoiding it. I am making a public committment to order a swimsuit, cap and goggles from the swim outlet today. I like the black Speedo that says "Rockstar" on it.
:)
I also need to get a swim date on the calendar. If anyone has a guest pass to share and a time that you plan to get to the Y, please let me know.
Thanks!
Holly
Tuesday, April 17, 2007
Saturday, April 14, 2007
Sunday Bike Ride
There is talk of a sunday bike ride. Sunday 8am or 11ish.
Weigh in. There could be 2 as well!
Weigh in. There could be 2 as well!
Tuesday, April 3, 2007
Testing 1,2,3....
Ok, I've never blogged before
so I hope this works ok 'cuz I'm
so exhausted from training that
I can barely see straight. HA! Honestly,
haven't done a damn thing. What's up
with this weather?! Not very motivating.
Did anyone meet up for a bike ride this
past weekend?
EMNS
(Erika Soderberg)
so I hope this works ok 'cuz I'm
so exhausted from training that
I can barely see straight. HA! Honestly,
haven't done a damn thing. What's up
with this weather?! Not very motivating.
Did anyone meet up for a bike ride this
past weekend?
EMNS
(Erika Soderberg)
Swim Insruction Southdale Y
I signed up for this. If anyone would like to join me, the more the merrier! Suzan
Adult Intermediate & Advanced
Class Length: 40 minutes
It’s never too late to learn how to swim or to brush up on swimming techniques! The Adult Program provides novices and experienced swimmers with opportunities to improve their confidence and abilities. Adults will also experience the benefits of swimming as an exercise program and social activity.
Looking to improve your backstroke? This class is perfect for adults who are very comfortable in the water and want to work on improving their swimming techniques. Your instructor will work with you to help you meet your individual goals and expectations. Showing off is not allowed...well, perhaps some of the time!
Teen/Adult Adult Intermediate & Advanced7:50 to 8:30 pm 02270 - 50 Thursdays April 16- June 3 $20 member $40 non-member
Adult Intermediate & Advanced
Class Length: 40 minutes
It’s never too late to learn how to swim or to brush up on swimming techniques! The Adult Program provides novices and experienced swimmers with opportunities to improve their confidence and abilities. Adults will also experience the benefits of swimming as an exercise program and social activity.
Looking to improve your backstroke? This class is perfect for adults who are very comfortable in the water and want to work on improving their swimming techniques. Your instructor will work with you to help you meet your individual goals and expectations. Showing off is not allowed...well, perhaps some of the time!
Teen/Adult Adult Intermediate & Advanced7:50 to 8:30 pm 02270 - 50 Thursdays April 16- June 3 $20 member $40 non-member
Sunday, April 1, 2007
Run Ins with Holly
Re: beginning running...I used to coach cross country running and track at Wasburn and South High, so I do have info for beginner runners. I will attach some of the documents that I usually give to beginner runners.
Also, as far as advice goes...there are just a few tips for starting out:
1. Make your first goal to run for a certain amount of time...consecutive minutes. Eventually you want to comfortably run for 30-45 minutes to be able to do a 5K. Start small. If you have to stop and walk after 5 minutes, then just run for 5 minutes for a week and then gradually increase.
2. You can adjust your stride (short or long) depending on your comfort and whether you're running fast/slow or uphill/downhill. However, a few general rules...most of the time your heel should hit the ground first and you should roll onto the balls of your feet as you run. This lessens the impact on your body (esp. shins and knees). In general, the quieter your feet are, the better. If you hear your feet slamming into the ground, think of the damage on your body. Running on the balls of your feet are for up hills and sprints-- neither of which a beginner runner should be doing.
3. Posture...try not to hunch your shoulders....you need to stand fairly straight in order to breathe properly. A slight inward lean is good. Arms should be lower than you might think...wrists should graze your hipbone. Beginner runners sometimes run with rocks in their hands to force themselves to carry their arms lower. Use your arms back and forth in tune with your steps to help move your body. Breathe! Eyes up and looking ahead...nothing more depressing than staring at he ground the whole time.
4. Enjoy! Nothing gets you in shape faster than running. Feel good about any little bit of progress. The hardest step is the first one out the door! Oh, and please don't call it jogging!! Jogging is what you do unintentionally when you sprint across the parking lot in the rain so you won't get wet. Running is a sport.
:)
Basic info on injuries-- R.I.C.E.
Rest
Ice
Compress
Elevate
* Make sure your shoes are in good condition. Inspect the soles.
* Stretch gently after warming up and after each workout.
* Stretch and massage sore muscles with Icy Hot or Ben Gay. Take a warm bath for sore muscles.
* Sore tendons and ligaments should be iced several times a day for approx. 20 minutes. Elevate the injury. SLOW down your running pace.
* Take Advil or Motrin IB for pain unless your stomach can't handle it or your doctor otherwise advises against it. These drugs are NSAIDs (non-steroidal anti-inflammatory drugs) which help alleviate pain and inflammation.
NUTRITION FOR DISTANCE RUNNING
HYDRATION: Water, water and more water! All day long, runners should be drinking. Do not wait until you’re thirsty! Water is key in avoiding many unwanted things including fatigue, cramps, heat exhaustion or stroke, and constipation. Carry a bottle with you all day, even at school. Gatorade and powerade are good if you drink it within 20 minutes of working out.
IRON: Running depletes red blood cells. This can cause fatigue and iron-deficiency anemia. I suggest taking a multivitamin with iron everyday. Try to eat red meat or other iron-rich foods several times a week.
PROTEIN: Running breaks down muscle tissue. Your body will produce more, stronger tissue if you eat a nutritious diet with protein (cheese, peanut butter, meat, eggs, etc.)
CARBS: No fad diets for runners! You need carbs for endurance. Complex carbs (multigrain) are the best for your body because they are digested more slowly. Simple sugars (candy) will spike your blood sugar level and it will subsequently fall as quickly as it peaked.
FIBER: Runners are prone to constipation if they do not get enough water. Running with constipation is extremely uncomfortable. Make sure you get your fruits & veggies daily.
SODA/POP: This stuff is bad for your body for so many reasons. We don’t want to see you drinking it. It’s bad for your teeth, bones, muscles, and intestines. Enough said.
PRE-RACE: Snack on something easy to digest: apple, banana, crackers. Avoid dairy before running.
POST-RACE: Gatorade immediately following race; water, granola bars, fruit, cheese, sweets such as a celebratory cookie or two won’t hurt. Potassium rich bananas will help prevent muscle spasms.
DAILY SNACKS: Runners do best if they “graze†all day. Ie: rather than having 3 big meals, keep your energy up by snacking on healthy food throughout the day. Keep some nutritious food in your locker.
SLEEP: A nutritious diet will be helpful to you only if you supplement it with enough rest. You need more sleep than your peers! Make it a priority- you will feel much better and run with much less pain and fatigue!
Shoe Information
Places to get your running shoes:
Uptown Running Room at 2801 Hennepin Ave. This place has great experts in running and they will help you decide on the best shoe for your body.
Marathon Sports offers a team discount (you just tell them you run for South cross country). Running experts at Marathon will help you choose the right shoe for your body. They are located on 50th and Penn (NW corner). The discount is $15 off shoes under $100, and $20 off shoes over $100. Marathon also carries some used shoes which are donated, and some used spikes which are available at a discounted price. Sizes on used shoes may vary. All shoe prices at Marathon are below retail price.
Run-N-Fun also offers a Team discount. They have a closeout room, which offers about $20-$30 savings on shoes. They are located at 868 Randolph Avenue in St. Paul.
They have odd hours:
Monday – Thursday: 10 – 8
Friday: 10 – 6
Saturday: 10 – 5
Sunday: 10 – 4
Directions: 35W North to 94 East. Get off on Lexington Avenue and go south (to your right). Take Lexington to Randolph Avenue and go east (to your left). About 3 blocks down.
Another option is Famous Footwear at the Hub, on 66th and Nicollet. Check to see when they are having a buy one pair/get second pair half off sale. You can go with a teammate and buy your shoes together. This will save you 30-40 dollars.
Footlocker (also at the Hub) and other sporting good stores usually will have a good line of shoes to choose from. Look for sales. And please note that not everyone who works at those larger stores may know about running. So, please take note of things listed below when buying your shoes.
Things to remember when buying your shoes:
Do NOT get cross trainers! Get running shoes!
If you can afford it, you will want racing spikes in addition to training shoes
Good brands: Nike, Asics, New Balance, and Saucony
Make sure that your heel does not slip out the back, that and your toe is not cramped. TRY THE SHOES ON IN THE STORE, and if possible, ask if you can run around the block in them.
Make sure to bring the type of sock you will run in, when trying on shoes
Also, as far as advice goes...there are just a few tips for starting out:
1. Make your first goal to run for a certain amount of time...consecutive minutes. Eventually you want to comfortably run for 30-45 minutes to be able to do a 5K. Start small. If you have to stop and walk after 5 minutes, then just run for 5 minutes for a week and then gradually increase.
2. You can adjust your stride (short or long) depending on your comfort and whether you're running fast/slow or uphill/downhill. However, a few general rules...most of the time your heel should hit the ground first and you should roll onto the balls of your feet as you run. This lessens the impact on your body (esp. shins and knees). In general, the quieter your feet are, the better. If you hear your feet slamming into the ground, think of the damage on your body. Running on the balls of your feet are for up hills and sprints-- neither of which a beginner runner should be doing.
3. Posture...try not to hunch your shoulders....you need to stand fairly straight in order to breathe properly. A slight inward lean is good. Arms should be lower than you might think...wrists should graze your hipbone. Beginner runners sometimes run with rocks in their hands to force themselves to carry their arms lower. Use your arms back and forth in tune with your steps to help move your body. Breathe! Eyes up and looking ahead...nothing more depressing than staring at he ground the whole time.
4. Enjoy! Nothing gets you in shape faster than running. Feel good about any little bit of progress. The hardest step is the first one out the door! Oh, and please don't call it jogging!! Jogging is what you do unintentionally when you sprint across the parking lot in the rain so you won't get wet. Running is a sport.
:)
Basic info on injuries-- R.I.C.E.
Rest
Ice
Compress
Elevate
* Make sure your shoes are in good condition. Inspect the soles.
* Stretch gently after warming up and after each workout.
* Stretch and massage sore muscles with Icy Hot or Ben Gay. Take a warm bath for sore muscles.
* Sore tendons and ligaments should be iced several times a day for approx. 20 minutes. Elevate the injury. SLOW down your running pace.
* Take Advil or Motrin IB for pain unless your stomach can't handle it or your doctor otherwise advises against it. These drugs are NSAIDs (non-steroidal anti-inflammatory drugs) which help alleviate pain and inflammation.
NUTRITION FOR DISTANCE RUNNING
HYDRATION: Water, water and more water! All day long, runners should be drinking. Do not wait until you’re thirsty! Water is key in avoiding many unwanted things including fatigue, cramps, heat exhaustion or stroke, and constipation. Carry a bottle with you all day, even at school. Gatorade and powerade are good if you drink it within 20 minutes of working out.
IRON: Running depletes red blood cells. This can cause fatigue and iron-deficiency anemia. I suggest taking a multivitamin with iron everyday. Try to eat red meat or other iron-rich foods several times a week.
PROTEIN: Running breaks down muscle tissue. Your body will produce more, stronger tissue if you eat a nutritious diet with protein (cheese, peanut butter, meat, eggs, etc.)
CARBS: No fad diets for runners! You need carbs for endurance. Complex carbs (multigrain) are the best for your body because they are digested more slowly. Simple sugars (candy) will spike your blood sugar level and it will subsequently fall as quickly as it peaked.
FIBER: Runners are prone to constipation if they do not get enough water. Running with constipation is extremely uncomfortable. Make sure you get your fruits & veggies daily.
SODA/POP: This stuff is bad for your body for so many reasons. We don’t want to see you drinking it. It’s bad for your teeth, bones, muscles, and intestines. Enough said.
PRE-RACE: Snack on something easy to digest: apple, banana, crackers. Avoid dairy before running.
POST-RACE: Gatorade immediately following race; water, granola bars, fruit, cheese, sweets such as a celebratory cookie or two won’t hurt. Potassium rich bananas will help prevent muscle spasms.
DAILY SNACKS: Runners do best if they “graze†all day. Ie: rather than having 3 big meals, keep your energy up by snacking on healthy food throughout the day. Keep some nutritious food in your locker.
SLEEP: A nutritious diet will be helpful to you only if you supplement it with enough rest. You need more sleep than your peers! Make it a priority- you will feel much better and run with much less pain and fatigue!
Shoe Information
Places to get your running shoes:
Uptown Running Room at 2801 Hennepin Ave. This place has great experts in running and they will help you decide on the best shoe for your body.
Marathon Sports offers a team discount (you just tell them you run for South cross country). Running experts at Marathon will help you choose the right shoe for your body. They are located on 50th and Penn (NW corner). The discount is $15 off shoes under $100, and $20 off shoes over $100. Marathon also carries some used shoes which are donated, and some used spikes which are available at a discounted price. Sizes on used shoes may vary. All shoe prices at Marathon are below retail price.
Run-N-Fun also offers a Team discount. They have a closeout room, which offers about $20-$30 savings on shoes. They are located at 868 Randolph Avenue in St. Paul.
They have odd hours:
Monday – Thursday: 10 – 8
Friday: 10 – 6
Saturday: 10 – 5
Sunday: 10 – 4
Directions: 35W North to 94 East. Get off on Lexington Avenue and go south (to your right). Take Lexington to Randolph Avenue and go east (to your left). About 3 blocks down.
Another option is Famous Footwear at the Hub, on 66th and Nicollet. Check to see when they are having a buy one pair/get second pair half off sale. You can go with a teammate and buy your shoes together. This will save you 30-40 dollars.
Footlocker (also at the Hub) and other sporting good stores usually will have a good line of shoes to choose from. Look for sales. And please note that not everyone who works at those larger stores may know about running. So, please take note of things listed below when buying your shoes.
Things to remember when buying your shoes:
Do NOT get cross trainers! Get running shoes!
If you can afford it, you will want racing spikes in addition to training shoes
Good brands: Nike, Asics, New Balance, and Saucony
Make sure that your heel does not slip out the back, that and your toe is not cramped. TRY THE SHOES ON IN THE STORE, and if possible, ask if you can run around the block in them.
Make sure to bring the type of sock you will run in, when trying on shoes
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