Newbie Question: getting started, and walking?

I am awed and inspired by all of you triathletes. I keep toying with the idea of investigating the sport, but I am intimidated, and worried about my knees, too.

I love to bike, and used to be a swimmer, so I am not worried about those (except for biking speeds...I am slow...8 hours for a flat century). But, I ran too much in college and have a game knee. I have not run since (I am 41). The knee works well for walking, swimming, and cycling, but I worry about trying running again.

Also, I really wonder how I could do the amount of training you all seem to do. I find that I require a lot of recovery time now that I am in my 40s.

A friend of mine has done an Ironman distance triathlon within the time (she is in her 50s), and she tells me that she walked all but 6 miles of the run. For me, a triathlon would be all about finishing for my own satisfaction. I am not a fast athlete.

What would you all tell me?

I'd tell you that I did my first sprint tri last year, and it took me about 2:15. And I *walked* every dang step of the run portion!

I don't train nearly as much as most folks. I have a great time, and that's all I care about.

This year my goal is to be below 2 hrs, and to jog about 1/3 of the run portion. That would be about a mile, probably all my left knee will tolerate.

Oh, and my swimming sux. Thank goodness for my floaty wetsuit, or I'd be on the bottom of Lake Washington right now! :rolleyes:

What are the distances for the sprint tri?

something like 1/2 mile swim, 12 mile bike, 3 mile run. (Danskin Triathlon)

Thanks KnottedY. And good going, by the way!

I just checked out the beginning triathlete website for the first time, and I see there is a ton of information there...including about getting started with running in the case of old injuries or weight to lose.

Starfish...I am 45, and have a bum knee also, and I am fully training for Xterra right now.

I had completely given up on running years ago. Last year the DH and I decided to try and adventure race so I had to run. I started very slowly doing a walk/jog thing and built up.

Two things have kept my knee healthy:

I run only on the trails
I keep my quads strong to help support my knee


Now recovery from training is a whole different ballgame at this age. I can go hard, and I can go fast...but I need time to recover between. My schedule is set up to cluster my hard training together, and to have rest days and active recovery days in between.

It is working well. Also I do two hard weeks and have an easy week.

Hope this helps....

Ruth

Rocknrollgirl, thanks. This is encouraging.

The past couple of years, I have gone too hard, too soon, and burnt myself out during the season. Somewhere in my late 30s I turned a corner in what kind of recovery I need.

This year, I am doing a lot of cross training (swimming, lifting, gym cardio, walking), really keeping the easy days easy, and being very serious about recovery weeks. So far, I feel better and hopeful that I am going to have a long, fun season.

Did you investigate the use of any kind of knee support, such as a brace or wrap? I know this would be a ? for an orthopedic doc, and if I start a running program, I will probably go visit one 1st. Just curious. (Also, I have 20 lbs to lose and would not consider running until I have.)

Are you lifting weights for that quad strength, or just sports?

Pick a mini tri to start with - that was the only way I attempted my first. And I still had to walk part of the 2km run (sorry, can't convert, but that's really short!!)

I used to run a fair bit and have done a couple of half marathons (2hrs) and heaps of 10km runs, but stopped running about 3 years ago after my last half. I was carrying about 6kgs more weight and wasn't enjoying running. My training partner (who goes along with any training plan I come up with;) ) and I have just started running again. We started off running 1.5mins/walking 1, then upped it to 2mins run/1min walk; now it's 3/1 and we have been doing that for about 50 mins. It helps your recovery and means yuo can go for longer and are less prone to injury. You could try that in training and see how your knee copes.

I'm almost 50 and she is almost 40. And don't be in awe, anyone can do a tri!

Hi Starfish,
I do not wear any kind of brace. My ortho never suggested one. I have used weights to keep my quads strong. I am not lifing as mcuh leg stiff right now becauseof all of the training, but I do still work in exercises specifically to strengthening the little muscles around my quads.


Ruth

You can do it!

I have a lousy knee, have since I was a kid (I"m 48 now). The key for me is good, cushioned shoes, with cushy insoles. As soon as your knee starts to hurt, replace them. It's worth the money.

One thought on training: Start with a run/walk plan. Run 2 minutes, walk a set amount, 1-5 minutes, then run 2 and walk, etc. Slowly, over weeks, increase your run/walk ratio. You'll be surprised how you can pick up the mileage. It also gives you a good idea of what your knee can take.

What would I tell you?

Hhhuuummm... 1st train for sprints, then work your way up from there.

As for your knee, I would really suggest you seeing a Dr. and making sure it's OK to start a full on training plan. Just a check out before starting down this crazy road, wouldn't help.

After the Dr. make sure you get some GOOD SHOES that are made for your stride/form/strike. Good running shoes are worth the money and money saved on Dr. bills because of injury.

Finally... I will tell you... you can do it. GOOD LUCK!!!!

You guys are great! Thank you for the wisdom and encouragement. And for the community.

No one in my family is into endurance sports, and the friends I have in my small town area are all multiple Iron Man completers. It really helps to hear from folks who don't expect me to be tougher than I am. ;)

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Originally Posted by KSH

make sure you get some GOOD SHOES that are made for your stride/form/strike.

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Do store people know this stuff? How do I find someone to trust on this?

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Originally Posted by Starfish

Do store people know this stuff? How do I find someone to trust on this?

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Proper running stores who specialize in selling running shoes will be able to fit you properly.

In Dallas we have Run On!, Luke's Locker, etc. Sports Authority does NOT fall into this category.

You might want to call around and ask. Also, get ready to drop around $100 for a pair of shoes.

BTW, there are some really, really fast walkers out there (many former runners). I did a race with a lady who walked 12-minute miles. :D Don't think that just because you may not be able to run you can't do a tri.

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Originally Posted by Offthegrid

Don't think that just because you may not be able to run you can't do a tri.

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OTG, thanks! I have to admit the whole fast-walk thing did not occur to me...I have never investigated speed walking techniques, but that makes a lot of sense. I SO appreciate this forum...sometimes I sure get stuck in my thinking-ruts!

Also, my competitive nature sure disappeared with my 20s and 30s. Now I just like to see what I can complete, and I find that motivating and relaxing. I care about the times of events mainly to make sure I can finish within the allotted times.

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Originally Posted by rocknrollgirl

Starfish...I am 45, and have a bum knee also, and I am fully training for Xterra right now.


Now recovery from training is a whole different ballgame at this age. I can go hard, and I can go fast...but I need time to recover between. My schedule is set up to cluster my hard training together, and to have rest days and active recovery days in between.

It is working well. Also I do two hard weeks and have an easy week.

Ruth

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:D :D :D :D :D :D :D :D

Starfish, I love the little story about how it mattered to this one. It makes me smile everytime I see your handle.

I'm with the other girls. You can do this. It does not matter if you walk. I would also recommend trying a walk/run schedule. Start at 2 min:1 min one week then 2:2 the next, then 2:3 and so on. Until you get to 2:10 then I would go to 1:10 and stay there if you have a history of injuries.

Sprint tris aren't long and you can easily complete one walking the whole way or doing a walk:run of 2:1 or 2:2.

It would be worth while to have the knee issue diagnosed by an MD or PT. They might be able to give you specific stretches/strengthening exs and suggest a brace if appropriate.

The rule of thumb on running shoes is to use them for 6 months or 600 miles which ever comes first. I'd say that true for most but I would also recommend changing them sooner if you suddenly start getting more knee pain and nothing else has changed.

There are plenty of great running stores out there. I noticed that you are from WA. If you live close to the Gorge or travel to Hood River, I would recommend Shortt Supply. They will properly fit you and give great service. Here's their link:

http://www.shorttsupply.com/

Happy Tri-ing.

Wahine, Yay!! You got my handle! I like that story...I have both been a *starfish* and a *starfish thrower.* I am glad it gives you a smile.

I also appreciate the encouragement. I think some of the hesitation I have is more about fear of trying new things. I am committed to staying out of my comfort zone and I *do* do new things. But, I never seem to lose that fringe of fear when contemplating a new performance arena. I know I will try a tri...we will see when.

I am up in the NW of WA, so Hood River is not my area, generally. I can get to Seattle now and then, so I will find something for shoes.

A real diagnosis would help. Years ago, when the pain really knocked me out of running and off my feet, they did an artherogram (sp?), but it was inconclusive, and we decided against artheroscopic exploratory surgery.

I think when this cycling season is ending, I will start the walk/run in the fall and shoot for a tri next year.

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Originally Posted by Starfish

I think some of the hesitation I have is more about fear of trying new things. I am committed to staying out of my comfort zone and I *do* do new things. But, I never seem to lose that fringe of fear when contemplating a new performance arena. I know I will try a tri...we will see when.

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One of the lessons I learned from rock climbing is that it's OK to get scared but that you can't let the fear control you and stop you from reaching your goals. :)

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Originally Posted by MDHillSlug

One of the lessons I learned from rock climbing is that it's OK to get scared but that you can't let the fear control you and stop you from reaching your goals. :)

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I couldn't agree more. I currently have a small coaching & workshop practice, and it is called Do What You Fear! On my cards, along with that title and logo, is the tagline: Do What You Fear! Just don't do it alone.

That is why I love you women on these forums. Such great community for support. Thanks to you all!

In Seattle, there's a Roadrunner Sports now, it's by Greenlake. I haven't gone inside the store but it looks fairly comprehensive. I used to go to the one in San Diego, Calif (they also have a website) and the people were so great! The selection is incredible, the salespeople know a lot about foot problems and running, and you try out the shoes outside and on treadmills. I went from having very challenged feet to being able to run again. Anyway, I can't guarantee the one up here is as great as the one in California but it's worth a try.

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Originally Posted by teigyr

In Seattle, there's a Roadrunner Sports now, it's by Greenlake.

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Thanks...I think I know where that is...used to be called something else.