Fink for outlaw 2013

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IronCat5    pirate
05/02/2013 at 21:32

Hi EP, I used to do something similar. I'd do an hour bike Wednesday, then 45 min bike Thursday before an hour run with my club.

Would you miss the bike tomorrow or just the run? The run is only 15 minutes....

The Evil Pixie    pirate
05/02/2013 at 21:39

I was thinking of doing my LSR tomorrow taking thursday as a rest or just swim

then doing a bike only friday and saturday doing a long bike and then straight off the bike and run to get the paper thereby giving myself 2 days off this week.

Going home last weekend (2x 2.5hrs driving) + emotions + uncertainty is playing havoc with my sleep.

My head likes facts so I can process stuff and I'm not getting facts just vague stuff and it's not helping me process what's going on with dad

IronCat5    pirate
05/02/2013 at 21:44

{{{EP}}}

I hope you can get some headspace with the LSR tomorrow. I had a lot of mental tiredness during my training and it was hard to get out but I knew I had to. I'm not sure I could do the same in your position.

Do what you can - but if you are not sleeping then be careful as you may end up overtraining.

sweetfeet...    pirate
05/02/2013 at 22:04

EP a short run off a long bike is a very good IM prep session and would certainly go a long way to replacing the missed short brick session mid week.

TBH where your head is at the moment I wouldnt worry too much about it. You need sleep recovery too or the training load will fatigue you so gaining another lie-in and adding a run to a long bike sounds emminently sensible.

The Evil Pixie    pirate
06/02/2013 at 06:30

only just got up having had alarm go off at 4.45! Yesterdays double helped  so today is now a rest day

thanks for the advice

06/02/2013 at 09:20

EP Sounds like a good plan to me as well and glad you got some kip this morning.

I went an saw the local sports physio chap yesterday, for the first time I got him to look at my neck and back. Owww so much wrong with it but it feels so much better now. I hadn't realised how hunched over I was. Got some stretches to do to try and keep it from getting that bad again.

So my lesson is, it's not all about the legs!

06/02/2013 at 12:56

EP if it takes an hour and a half to get up after the alarm then your body is telling you you've done the right thing. Sleep. Very important. 

Ali Bear does your neck just hurt generally or is it because of spending time on your road bike? My neck was achy/sore/hurt on one side after my bike ride. Don't know whether to see sports physio or sports massage person.

Also does anyone get numb feet after riding? I get it whether on the turbo or outside.

Another swim swum. Only going to be 1 this week. Can't believe how much my arms ache. They should be getting used to it by now I think I'm going to end up looking like popeye

Actually, I think I ache everywhere. Better order my wheelchair for the 8th July!!

seren nos    pirate
06/02/2013 at 16:11

morninfg.i have been away fro a fewd say on holiday with mymam,.swam early monday before going andf took my shoes so did a 2 hour run tuesday before breakfast and an hour this morning........

so need to catch up with some bike soon.got stuff tonight and in the morning though

06/02/2013 at 16:28

currently carrying a calf injury (and man-flu). dont know whether i've pulled it or it's a shin splint or what.....i blame Cake for making me do that fell run - havent felt the same since...anyhoo - anyone got any advice for shinsplints?  is the answer 'just rest it'?  am ok on the bike and swimming but running impact causes big pain

06/02/2013 at 16:37
JD, is it your calf or your shin?
"shin splints" usually present on the inside edge of your tibia i.e. on the inside edge of your shin where the muscles / fascia join on to the bone and can be sore to the touch OR lower down on the outside of the shin about a hand width above your ankle and can feel more like a dull persistent ache in your anterior tibialis (muscle running down the outside of your shin) (can you tell that I've had this before yet?). If your calf is sore you might have a calf strain...?
06/02/2013 at 16:43

EP sports massage is what Ihad, oopps really should learn to use the right words. My neck was just general issues not helped by sitting at a computer all day long and I think simming aggrivated it as I've only just learnt FC and was craining my neck to breathe.

Shin splints for me wer solved by rest and then walking my runs for a month before I started running them to get used to the impact I guess?

sweetfeet...    pirate
06/02/2013 at 23:12

Ali if you are straining your neck to breathe in the pool you are doing it wrong. The head should just rotate with the rest of the body to allow you to breathe. No neck discomfort should come from that. More likely bike position or work as you say.

Edited: 06/02/2013 at 23:13
07/02/2013 at 08:34

For my shin splints I had to rest for a couple of weeks, also strengthing the shin muscle helped for me, never had them since. I used to either place a weight on my foot and curl my foot up, or attach a reistance band to a sturdy object and loop the other end around the top of your foot. slowly pull your foot toward your body, hold for about 5 - 10 secs and repeat about 10 per foot.

Stretching and strengthening the calf is also supposed to help.

This site shows the some exercises

07/02/2013 at 08:36

Supposed to get out on the bike yesterday, forgot to clean it on the weekend because I had to get to the pub to watch the rugby, and now the front derailer has seized .

So missed yesterdays bike session.

sweetfeet...    pirate
07/02/2013 at 08:42

Couldnt last more than 30 mins of the 100+RPM turbo session this morning. Meant to be 75!! (wk 10, competitive) And nearly bailed even earlier. It is officially my least favourite session of the week. I think I need to modify it to somehow make it more interesting. I may dig out my Spinervals DVDs instead.

07/02/2013 at 12:05

Slokey - it's kinda weird.  it's on the outside of my shin and also at the bottom of my shin where it joins the foot. iboprofen seems to help and i can feel it getting a bit less sore now.

BBT - thanks for the link, will take a look

07/02/2013 at 19:36
JD, Sounds like your anterior tibialis - does it ache right through to your ankle if you press your fingers into the muscle about half way up the outside of your shin? You can strengthen it with the exercises that BBT describes above. Invest in a resistance band! Probably best to rest it for a little while and make sure you are not over striding / over flexing your foot when you run. Glute strengthening exercises can also help with prevention. Remember, a few days off now and a cautious return can prevent a 3 month lay-off if you ignore the warning signs. If its still niggling in a few days I'd recommend getting in to see your Physio to get a proper diagnosis. Hope it clears soon!
Mr StOat    pirate
07/02/2013 at 22:13

Nice night tonight.

Very steady hour with club, slow running with a friend who is recovering from injury. 45 minute turbo, then a 15 minute brick to Sainsbury for the last few bits for tea. Trying to make up for missing the brick from yesterday.

Hour bike and masters tomorrow

The Evil Pixie    pirate
08/02/2013 at 06:47

there is something wrong about doing your long run when it's pitch black and icy. Long runs are supposed to be in the sun and you come home to a fry up not a rush to work

still job done!

Morning BTW

08/02/2013 at 07:47

Morning all! I entered last night! I was training for forestman but hadn't entered and now the dates don't work for the support crew.  So i'm in! Better check the training plan (do I get 2 weeks off seeing as this is 2 weeks later?)

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