Consistency Equals Success (Page 30)

2hr bike ride and 30' run this morning (warm up run + 5k parkrun again, 24:30). And now it's pouring with rain and looks like it might last till tomorrow.

Jackie 14 22:44:13
Gabe 14 19:37:40
Jim 13 13:15:02
Mark H 11 09:35:00
Mark Z 11 13:14:00
Mitch 07 10:18:51
Dennis 07 09:35:00
Brian 06 3:51:00

Edited by markz 2014-08-16 3:13 AM

Adding yesterdays 40 minute bike and 13 minute run

Jackie 14 22:44:13
Gabe 14 19:37:40
Jim 13 13:15:02
Mark H 11 09:35:00
Mark Z 11 13:14:00
Mitch 07 10:18:51
Dennis 07 09:35:00
Brian 07 4:44:00

1:20 on the drainer

Jackie 14 22:44:13
Gabe 14 19:37:40
Jim 14 14:35:02
Mark H 11 09:35:00
Mark Z 11 13:14:00
Mitch 07 10:18:51
Dennis 07 09:35:00
Brian 07 4:44:00

First run since May11th. Easy 5K.

MRI results this week showed no tears, tendonitis or damage to the hamstring. What I have been dx'd with is a deep bruise of the ischial tuberosity (the sit bone). Going for an ultrasound guided cortisone injection on Weds.

My guess is that I had a hamstring injury that morphed into this brusie from too much PT and direct pressure. I'm a bit perplexed, but hope the shot helps. I have responded well in the past to cortisone shots, but this is probably a 50-50 proposition at best.

Obviously, biking is the worst thing for the condition and have slowly made it back into the pool.

Glad to see a lot of good training out there.

@jackie - keep at the pool. progress can be slow, but then breakthroughs occur.

@gabe - great consistency and volume. Are you locked in for NYC marathon?

@Mark H - those are solid swim sprints. Very impressive.

@ Jim - always upbeat and centered no matter what.

@ Mitch + Mark z - keep on trucking. Putting in a nice seasons of consistent efforts. I wish I could be as consistent as Mark.

Joe- I can't tell you how happy I am that you are on the mend and able to run again! Just make sure you take it easy and don't re injure yourself. This season has been blown, so take your time and build it back slowly.

2.5hr ride this morning to cheer the friends doing the mountain challenge run. No run for me, too expensive and preferred to ride a bike along and watch them sweat. I was observing runners, walkers and myself riding a MTB up the 14% incline and our speed was exactly the same! Beautiful scenery, foggy cool morning made the whole experience really enjoyable.

Jackie 14 22:44:13
Gabe 14 19:37:40
Jim 14 14:35:02
Mark H 11 09:35:00
Mark Z 12 15:44:00
Mitch 07 10:18:51
Dennis 07 09:35:00
Brian 07 4:44:00

Joe, thank you and good to see you running!!! I just noticed an infection where my sit bone is, so in a sense we share a pain in the rear end.



Edited by markz 2014-08-16 11:10 PM

long slow run from yesterday - started first three miles at 11m/m and kept HR sub140 - nice!; then bumped into a friend and rand last 60 mins at 10m/m; felt great and only got tired last ten minutes. MUST remember this for race day and not go out too fast as always!!

Jackie 14 22:44:13
Gabe 14 19:37:40
Jim 14 14:35:02
Mark H 12 11:05:00
Mark Z 12 15:44:00
Mitch 07 10:18:51
Dennis 07 09:35:00
Brian 07 4:44:00

Joe great to have you back and I agree Jackie is definitely drinking something!!

Jackie - I'm welsh so have trouble with English ;-) - 4x(12T,3R) means 12 mins at Tempo pace then 3 mins at recovery pace, then repeat for four times.

Edited by markhodges1973 2014-08-17 1:19 PM

Joe, so GREAT to see you back!

Another pool breakthrough session Sat, all 6 100 yd intervals were 2:00 or under. That is huge for me!
Today, first time in the ocean in about 20 years. 1 mile down current and .64 mile up current. Shoulder starting hurting, so I stopped. Longest swim ever for me!

I'm NOT drinking, honest.

Jackie 16 24:55:52
Gabe 14 19:37:40
Jim 14 14:35:02
Mark H 12 11:05:00
Mark Z 12 15:44:00
Mitch 07 10:18:51
Dennis 07 09:35:00
Brian 07 4:44:00

45 minutes on the drainer

Jackie- Good Job. You are really putting things together.


Jackie 16 24:55:52
Gabe 14 19:37:40
Jim 15 15:20:02
Mark H 12 11:05:00
Mark Z 12 15:44:00
Mitch 07 10:18:51
Dennis 07 09:35:00
Brian 07 4:44:00

Great job Jackie! as you add yardage swimming be cautious about over use injuries. I like to swim breaststroke and back stroke during warm up and cool downs for variety. I also use rubber bands to stretch/build strength.

If you haven't already, ask your coach to see if he can spot signs of technique that could use some improvement through drill work (yay!) - my biggest thing was incorrectly crossing the mid line as my hand entered the water.

Keep drinking the cool aid!!

QUESTION - bike storage - how do you store yours and have you ever damaged your bike from storage?

thanks, Mark.

58:40 runch

Mark- What is the purpose for storage? Between rides or long term?

Jackie 16 24:55:52
Gabe 14 19:37:40
Jim 16 16:18:42
Mark H 12 11:05:00
Mark Z 12 15:44:00
Mitch 07 10:18:51
Dennis 07 09:35:00
Brian 07 4:44:00

Gabe 18 26:12:29
Jackie 17 25:55:16
Jim 16 16:18:42
Mark H 12 11:05:00
Mark Z 12 15:44:00
Mitch 07 10:18:51
Dennis 07 09:35:00
Brian 07 4:44:00

Gabe, take a day off!!

Who said anything about being pain free? Ran another 5K on the treadmill. Legs are shot - but in a good way. The running isn't introducing new pain, but the residual discomfort is still there.

I'm really on the fence about getting this cortisone shot on Weds. It feels like the bruising condition may resolve itself over time now that I'm no longer beating up self through rolling and cycling.

. - FUNNY!

Adding a 40' run yesterday and 30' swim today. In the pool again!

Gabe 18 26:12:29
Jackie 17 25:55:16
Jim 16 16:18:42
Mark H 12 11:05:00
Mark Z 14 16:54:00
Mitch 07 10:18:51
Dennis 07 09:35:00
Brian 07 4:44:00



Edited by markz 2014-08-18 10:55 PM

Both went well. We made it to the blueberry farm before the Amish cleaned it out. We only picked 40 lbs this year, it began raining about 30 minutes in. My daughter's party went really well. The weather was perfect, the food was great, she had a good day.

60 min spin on trainer using new bike - 40mins in aero for the first time and no back back whoop! but I did get pain in shoulders and neck and then the saddle ...

Is the shoulder/neck pain due to the first time being in this position = lack of strength; or is it a sign of poor fit? or both?.

as for the saddle I can normally ride comfortably, but being in aero applies pressure to a whole new region ... is this normal for a newbie or is it a sign of poor fit/saddle choice?

Gabe 18 26:12:29
Jackie 17 25:55:16
Jim 16 16:18:42
Mark Z 14 16:54:00
Mark H 13 12:05:00
Mitch 07 10:18:51
Dennis 07 09:35:00
Brian 07 4:44:00

Jim - as for storage; it both short term during the season and long term during the winter months of recovery.

Thanks, Mark!

Edited by markhodges1973 2014-08-19 8:32 AM

Rough week last week. It was our annual Father Daughter Camping trip (5 dads and 10 daughters). This year we went to Muskoka Canada (2 hours north of Toronto). This was the 7th year of doing this type of trip. This was the first year that weather negatively impacted a majority of the trip. Basically rained everyday and temps were in the 50F's and overnight in the 40F's. Additionally, the week before we had company and hosted a big 70th birthday party for my father in law. So, I got one run in during the camping trip (trail run around Arrowhead Lake and past Stubbs Falls). I went riding with my 4 year old in our Wee Hoo contraption on Sunday and ran with my 12 year old and her friend last night. Up this morning to ride on the drainer. Legs feel heavy. Also golfed 18 holes yesterday. I need a solid set of workouts this week to boost confidence.

Glad to see Joe back at it and that the group has been busy getting faster and stronger!

Gabe 18 26:12:29
Jackie 17 25:55:16
Jim 16 16:18:42
Mark Z 14 16:54:00
Mark H 13 12:05:00
Mitch 11 12:57:23
Dennis 07 09:35:00
Brian 07 4:44:00

Edited by trisuppo 2014-08-19 8:59 AM

@Mark H - the pain in your neck and shoulders could be a combination of either or both poor fit or acclimation. I generally find my neck and shoulders are worse on the trainer than on the road, where I find my self getting out of the saddle a lot more. If it persists or get worse, the fit could be an issue. As for the other region, there are plent of triathletes who ride right on the nose of the saddle and others who ride further back. It is a matter of personal preference and when I had my Retul bike fit they asked my preferred style so they could dial in the fit. Personally, I like to sit further back. This may be a long winded way of saying - get a proper fit - it is a great investment.

46 minutes on the drainer

Gabe 18 26:12:29
Jackie 17 25:55:16
Jim 17 17:03:42
Mark Z 14 16:54:00
Mark H 13 12:05:00
Mitch 11 12:57:23
Dennis 07 09:35:00
Brian 07 4:44:00

Mark- I've got to go with Joe on this. If fit is right it should be more comfortable than with a regular road bike. As for storage, in most years I have a bike hook in my garage . We went several years with 8 bikes in our garage, our 6 and 2 for my parents, so I set up hooks. This year I have been keeping it in my basement on the trainer, but without pressure in the tire. It has been so wet here this year, I was concerned about rust. It has never been damaged in storage.

Jim, Joe - thanks for the great advice. the bike shop gave me an 'initial' fitting, but advised I ride several times before going back to make further adjustments based on any niggles.

I have lots of bike work this week so come Saturday if I don't feel comfortable then bike fit it is.

Thanks again! Mark.

50 minutes on the drainer "The Wretched"

Gabe 18 26:12:29
Jackie 17 25:55:16
Jim 17 17:53:42
Mark Z 14 16:54:00
Mark H 13 12:05:00
Mitch 11 12:57:23
Dennis 07 09:35:00
Brian 07 4:44:00