apw0397's group - CLOSED (Page 10)

By a wider stroke, do you mean getting your hands outside your body when they enter the water? I see a lot of folks swim where they bring their hands across their body. So maybe their right hand enter the water in line with their left shoulder. Very inefficient. Wastes energy and loses power. I find myself doing that every now and then and have to focus on it.

2 lines of thought.

1. Keep upping it 10% with recovery weeks and see how you feel.

2. Keep the distance about the same but up the intensity a bit. Put in some speedwork.

Being that it's early in the year, I would probably veer towards the first option. Nothing but good can come from extra base work.

sunmonkey72 - 2008-02-11 10:44 AM HEEEEYYYY!!!!!!!!!!!!!! I set a PR last Sunday for the half marathon: 2:11:06!!!!! Probably much slower than most of you run it, but for me I've made HUGE progress, considering it was a 7 minute PR for me. This week begins a 100% focus on training for my sprint triathlon, and I'm eager to focus on that. I've been focused on this past half marathon, though I've gotten a good number of swim and bike workouts in, but not I'm just about the triathlon. I am going to maintain a good running base to stay in racing shape, but the main focus will be on the bike. Very sorry that I've been invisible the past few weeks. It's been sort of crazy. Lisa

Congrats on the PR. Let us know when you have the race report and pics up! A 7 minute PR is awesome!

I know lots of people (including my wife) who would be stoked with that kind of time. Don't knock it!

I've done one early season OW swim tri without a wetsuit and survived. It'll be awfully cold at first. Just don't tiptoe your way into the water when you first get in. That's the worst thing you can do mentally. Just get in quickly and get it over with. And then don't get back out of the water until it's time to ride your bike. I wouldn't even get your shoulders out of the water, just the neck up. Once the gun goes off, you won't be thinking about how cold you are.

Wow. Sounds brutal. The worst conditions I've had for a race was a half I did in Austin about 2 years ago, 25 degrees, 20 mph wind, and sleet. The only part that was worse than running in those conditions was having to wait another hour and a half in them for my family to finish. Luckily I had a sweatshirt and windpants to change into, but it still sucked.

Those photographers need to suck it up. That stinks for you and everyone else who raced.

OK, yeah, that's what I was trying to describe. Basically trying to prevent them from crossing over the center point of your body. My coach tells me to try to get them in the water at 10 and 2 o'clock. It feels really weird to exaggerate it like that, but after a while you get used to it and develop a more powerful stroke.

sunmonkey72 - 2008-02-12 11:59 PM Okay, I did find one lonely photo of me along the race course, but I look like a guppy...and a dying one at that. One thing I forgot to mention was that a bunch of friends flew out here to race and chickened out because of the weather. It was the inaugural Surf City Marathon (and Half Marathon) and the finisher's medal is the coolest medal ever. I took this sweet photo of me to rub it in for the friends who chose to go out for pancakes and coffee, rather than run the race. http://i3.photobucket.com/albums/y90/hahaoya/DSC06103.jpgThe medal and my running shoes. I've decided as of this race to take a photo of the shoes and medal as a pictoral keepsake. They used real wood for the surfboard! How cool is that? http://i3.photobucket.com/albums/y90/hahaoya/DSC06114.jpgThe only race photo that I could find at the moment. I did Muddy Buddy with a friend back in November and it was a TOUGH course. But boy, what fun! (that's me on the right) http://i3.photobucket.com/albums/y90/hahaoya/haha13.jpg

That's an awesome finisher's medal. I like when race directors put a little thought into things like that, rather than some generic piece of junk.

Had to do a double take on the last pic. I thought it was from the 1/2 mary. I was going to suggest you could go faster without a bike helmet for 13.1 miles!

Awesome!

Happy Valentine's Day folks! Eat some chocolate today.

sunmonkey72 - 2008-02-14 11:38 AM Heh, I JUST yesterday discovered that I can create a RR in my training log. ...and that it appears in the forum once I create it... Random thought: How can I expect to get my wetsuit over a sports bra and tri shorts? Also...I am in a shlump since finishing my half. I've become rather...ohh...how shall I put this...SLOTHFUL... My training log is pretty much a barren desert. Someone kick me in the head...

Whats your next goal???    I would set a goal,  make a plan and start working toward it.    That seems to be the only way I can get myself motivated.    I was without a plan for about a month last year, and though I was working out I didnt feel like I was getting anywhere with them.   I also had a tendency to skip a few workouts.  

So i guess consider that a kick in the head 

Josh

I think that I would definately work on the bike and swimming more, but still get in a couple of runs in a week.     To me it looks like your weakest area would be swimming.   I would focus your plan around that.  Swimming is mostly technique based (as discussed in this thread before)  If you can, have someone look at your swim stroke and critique.   I dont think your swim time is from a lack of fitness, but from a lack of technique.    I am sure charleston or Andy could chime in more on this.   Do you feel like your legs are dragging when swimming???   If you have a chance, check out www.totalimmersion.com  Even their free videos online seemed to help me.  I know some people that have the books and videos and learned alot from them.   I would write more but I should probably get back to work.    Good luck.

I'd say it largely depends on what kind of time you have. Would you be able to ride 3X, run 2X, and swim 2X per week? That would give you a good base for the tri.

You'll get the majority of time gains by focusing on the bike. With your run fitness in a good place right now, twice per week will be enough to maintain it.

Swimming-wise, twice a week is probably enough. I can give you some good workouts if you want them that will help with your technique, which would, in turn, help your form.

I'm here to help. Just let me know how I can do it.