My first full IM was my third ever triathlon. Louisville. 2013.
1 1815 minutes ago
🔥IT Band Pain🔥
IT band syndrome most typically will present with pain on the outside of the knee. This is most typically caused by 2 reasons in the most amount of people.
1) Tightness to the TFL and glutes which pulls on the fascia causing constant tension.
2) A valgus movement of the knee which causes repetitive stress every time you take a step walking or running and results in pain.
The exercises given above can help with either reasons described above.
1) Foam rolling done to the TFL and glute (NOT the IT band). This can result in improvements in pain and improvements in ROM through neuromodulation. This should always be followed up with exercise and movement as foam rolling effects are only temporaily.
2) Side plank clam: This is great for lateral core and hip musculature which can provide stability to prevent the valgus moment at the knee.
3) Standing fire hydrant: This is a great exercise to focus on using the glutes rather than the TFL which is much smaller. Make sure your kick is slow and controlled and done in the motion of back and to the side.
4) Active hip IR: great to improve hip mobility and also strengthens the TFL.
5) Glute focused full range squat great movement to incorporate at the end of treatment.
Post Credit: @dr.jcardozadpt
I ran my first marathon in 2008. I trained specifically for it for 3 months. Since then I’ve run several more, but only as the run leg as an Ironman when I was training for triathlon, not specifically running.
It’s a similar story for the half marathons I’ve run. I’ve lost count of how many I’ve completed, but I’ve never actually trained for one like a runner. I’ve always been a triathlete showing up to a running event as part of training for an Ironman or a 70.3.
Tomorrow I’m doing the Wellington round the bays half marathon, and this one I’ve trained for. For the last 8 weeks I’ve focused specifically on running. I’ve ridden my bike a handful of times and haven’t been near the pool. I’ve done weekly speed work and longer long runs that I would normally have done.
That said, I don’t feel like I am running any better than I would normally. Maybe a run specific block needs to be longer to really make a difference, or maybe it has and I won’t know until I race tomorrow. Let’s see!
0 1417 minutes ago
Ironman #2. 2017. The last full Couer d’Alene race.
This track season has been a test of not only physical strength but mental strength during races. My goal is a sub 10:00 3000m is only 7s away. With the next meet 2 weeks away, I think there is enough time to get down and dirty and get it done. Just have to hold off the safety systems in my brain and push through those middle 4 laps and maintain pace.
2 718 minutes ago
Last Thursday night I took part in Round 1 of the @GoZwift Community League race. A multi week league for teams. The #GreenwichTritons took part with 4 riders and 407 other male cyclists. Long story short I, somehow, won Category D🥳🥳🥳❗So I'm the fastest rider of the weakest group/category 💪💥👊😂😂.
Now I feel pressured to try to make the start line next week to defend that position 😀. Race report:
Course: NYC Everything Bagel
Men's race: 411 riders across 4 categories, from Pro/Semi-Pro cycling teams, including 4 Tritons. James, Paul, Scott and I.
37 starters. No Tritons.
Undulating course over 34.4km.
2 steep climbs of 1->1.4km with gradients reaching 16% in parts. Fast and furious from the start. Brutal climbs.
I maybe pushed a little too hard on the 1st climb (got a PB), so paid for that a little in the 1st half of the race. About mid-way I folded into a group of 4-5 riders. We stayed together until about 10km to the finish, where they dropped me. During the time in the group I saved lots of energy. From there i was conscious that my fellow Triton Scott was catching up and I was fading. I just tried to hang on till the finish line.
Final Tritons race results by w/kg category:
Cat A. 38th 48:43 James Donaldson
Cat B. 83rd 55:46 Paul Morrison
Cat C. 52nd 1:09:10 Scott Fenwick
Cat D. 1st 1:08:57 Me
I had a great time. If you want to see my suffering, link to my live stream video is in my bio.
I'll upload a highlights reel of the race once YT finishes processing it.
I wonder if @iamspecialized_tri pay attention to stuff like this 😋
6.5 mile Friday night jam through the woods in shorts and a T-shirt. 🏃🏻🏃🏻 Got to take advantage of a 60 degree winter day! ~
Run streak: 776 days #keephammering#nodaysoff
4 4035 minutes ago
20 x 1 min efforts on @gozwift tonight. 1hr 30 ride so decided to go up Alp de Zwift for my 4th time. I think there’s an unlock for 5? Anyway, level 26 unlocked so got the oversized glasses 😎😃 I thought I’d struggle with the 20 efforts but I think the last 5 had better power than the previous ones. Felt good, love a tough session.
|🏃🏼♀️3.50 mile run| Solid run this afternoon with my mini sled dog 🐾 training team 😜 — this was my first run in a LONG while & it took me a little time to get in the groove but overall I felt better than I expected this run. I’m also grateful I found a pocket in the day without rain! 💕 #RunningWithDogs .
🐾SIDE NOTE - this leash is absolutely in amazing! It really helps Mishka not pull as hard 🙌🏻 #NoPulling
oh WOW!!! Its a R+F payday!!!!!! 🎁💵 How awesome it is to get another 12 months of income??!!!! This couldn't come at a better time for me......and EXTRA income is always GOOD! Whether you want to save for a family vacation🌴🍹, by that bike 🚴🏻♀️you want or simply SAVE MORE......I would love to have a teammate in this business!!! Ask me HOW to get a 25% discount on your OWN skincare AND make some EXTRA on the side! These products have changed my skin....and is CHANGING MY LIFE!! 😊 #lifechangingskincare#lifesavingincome#runner#triathlete#rodanandfields#momboss#entrepreneurlifestyle#smallbusiness
Dzień ostatni zakończony podbiegami 🙈⛰️ Było ciężko... Nogi jak z betonu, łydki pospinane, to chyba oznaka dobrze wykorzystanego czasu tutaj 😅
Mój pierwszy obóz treningowy (żeby nie napisać alkoholowy☺️), uważam za udany💪
Fajnie, jak Twoim jedynym problemem jest to kiedy zrobić jako trening, czy teraz się zdrzemnąć czy może za 15 minut.
A już w głowę najbardziej zachodziliśmy kiedy przyszło co do decyzji co zjeść przed treningiem, co w trakcie, a co po 😝😅❤️