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Thank you so much for putting your anecdotal “research” running with your stroller. Yes to single arms! We really need that rotation through the torso as postpartum women who’s pelvis & pelvic floor are healing. That rotation helps to decrease downward pressure (as well as leaning forward). Love this episode so much! — from a mom & PT who specializes in pelvic floor health
I am a lifelong athlete who started triathlon last year and am training for my second Wisconsin 70.3 on Sept 9. My goal is to finish middle of the pack, having had a blast! I know that you may not be able to answer this in time for this year’s race, but I would love to incorporate your guidance next year or between seasons.
I have plateaued on my run! My current schedule is: one long run, a shorter Z2 run (or run off the bike), and a high intensity run workout. I am using a Training Peaks plan and get help from my triathlete friend who coached me last year. The seemingly obvious solution would be to change up my program and take a volume-based MAF-like approach, but there are two issues I am facing that may guide your advice and lead me to be hesitant about doing that.
First, is that long runs are currently a slog and adding more volume sounds awful! Historically, they were my favorite because I love jamming out to music in the beautiful area I live, while high fiving the regulars I see on the trail. However, due to injury, I have been working for 6.5 months to change my cadence from 150/160 SPM to 180spm and stop swinging my hips like a salsa dancer! Now, I run with a boring metronome, paying attention to my form, while my watch berates me for going under SPM target, especially after mile 6 when form starts falling apart without real effort. I sure hope it clicks soon! I also LOVE the intensity stuff! It’s always been my favorite and my SPM naturally increases, so I can listen to music, be in the moment, and just have fun.
The other is concern about a diet-based target. I have a 26-year, pretty significant eating disorder history that magically eased up a ton last year when I switched over to triathlon and simply couldn’t get away with skipping meals and not fueling during long workouts. My obsession with thinness has mostly shifted and I am all about being strong! While I do objectively eat quite healthily 80% of the time, for the first time in decades, I let myself have cookies or even a slice pizza without berating and punishing myself. Did you know cookies are delicious! I am trying not to consider any foods bad or harmful. So, trying an approach that leads me to hyper- focus on food or target fat-adaptation is really slippery for me; my brain likes lists of foods I can avoid. When I read the MAF food recommendations, that part of my brain lit up. I simply can’t go down that road again, I’m just too happy now.
Do you have any advice for the run plateau? Should I just be a slower runner who has fun (once I can get this cadence thing down) and reframes long runs as mental endurance practice? I love this distance, so don’t want to switch to short-course races.
Thanks so much!
-Anonymous, aprox 2,914 feet below Lucho
Multifactorial Determinants of Running Injury Locations in 550 Injured Recreational Runners
Relationships between Habitual Cadence, Footstrike, and Vertical Load Rates in Runners
The ED Factor & Diet
I am 59 years old and have done mostly endurance training for past 10 years along with some triathlon races. I did some weight training to prevent or to rehab an injury. I used to put muscles on easily so I set consistent lifting aside while I spent a lot of time on endurance training. I started working out in my mid 40s, learning to swim and bike. I have not done any sports prior to then.
I am now losing muscles and I do not gain muscles as fast as I used to. I plan to spend more time on lifting heavy and do the endurances activities for the enjoyment.
I was in Mont Tremblant for IM 70.3 that was canceled due to smoke from the wildfire. Both the run and bike courses were hillier than I expected. I would like to complete the race sometime in the future.
My question is what I can do with swim, run and bike so I can get back into race training feeling strong when I am ready. Is it better to do some workouts to keep some strength in endurance or start fresh when I am ready? I plan to establish routine and lift five days a week while I take break from endurance training.
My next question is on heat. I do not do well in the heat. We were expecting sun and 85F for Mont Tremblant. The run course is hilly without any shade. I would’ve been running during the hottest time of the day and thought that walking up the hill might be my only option during the race. There weren’t that many hot days leading up to this race since this race is at the end of June. I heard of a few people who love hot racing condition. Is there a way to train to get to love the heat? How do I determine how much of heat training I should do for hot racing condition? Should I have over dressed for bike and run through out the training for the race? There were a string of hot days leading up to the race day. Should I have crammed in as many days of training in the heat?
Thank you so much for ATC.
On heat acclimatization
Training maintenance
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