Got Your Mojo WORKIN'! group - CLOSED (Page 101)

Congrats Jeff and George!  Great start to the season for both of you!

Jeff, that was a nice bike and a great run! 

George, I love the pictures!  The smile on the run picture says it all.  Swimming without a wetsuit in those waves is impressive.

Steve,

I have two one-hour run workouts this week.  Both are a warm up followed by :30/:30s hard/easy until I can't hold form.  What the heck is the purpose of these short duration hard intervals followed by short duration recoveries? 

I plan on adding your suggested long run mileage to one of these by doing close to 10 miles.

Thanks!

Jeff Congrats on your race, I know how you feel about the swim.  I thought I had swam to Australia and back.  I looked down at my watch at one point and it was like around 7min and the bouy was a long way away, heck I thought I was out there for about 25minutes. 

The photo of the swim looks like I was happy, and I was  Happy to be on my 2 feet.  I guess since it was a beach start and I did not do a warm-up on the swim, my heart hit the roof when I entered the water, because I went about 40yds to the bouy and I could not catch my breath.

My next race is a duathlon on May 14th.  Its a 2mile run / 10 mile bike / 2 mile run. 

Got the persmission from my wife to buy some aero bars for my bike.  Im looking at the Profile Design T2+.  Searching on the internet for the best deal on them. So far found website that has them for $84 but I need to see what tax and shipping comes to, it might be better getting from my LBS.

Steve,

I ran out of time today at lunch to do my 70 min "long run" today so I did 40 min and when things slowed down I did the other 30 min. How does that translate?  I still got my time in but I'm sure my pace was a little faster overall because of the break. I guess my question is is this a good idea or should I add a few more minutes to the second run.

The pool at 24hr still not working right. On the positive side there is never anyone in it! But this isn't what I was paying for. Part of me thinks I should suck it up and swim, but I get concerned about being able to focus on my stroke etc when I am that cold.

There is a local heated pool here in Denison but it's hours are not real convenient, I would have to learn to be a morning person and it is pay as you go-like $3.50

http://www.quickscores.com/Orgs/ExtraMsg.php?OrgDir=denison&ExtraMsgID=1298

Nice looking pool anyway-I run by it allot at night. My work hours are 11am to 8pm and I work 1 hour from home, I have to be on my way to work by about 9:30ish, the local pool does not have weekend hours but I do see swim meets happening there on weekends.

I could "run-commute" to the pool and back in the AM and get a little 1.5 mile or so run each way.

Moving my swims to the morning frees up some evening hours to be at home or some evening training.

I'll check it out this week and see what it is like. I appreciate the 24 hr accessibility I had.

The du that I'm doing on 5/14 is hosted by one of the Hospitals here in Mobile (The Infirmary Twilight Duo) http://infirmaryduathlon.racesonline.com/  Last year they hosted a bike race but this year they said they are trying to get more people involed so they are doing the duo instead.  They are allowing teams in this race for the ones that dont bike or race they can find a partner that does.  Its a pretty flay course except for one area that has one hill.

I do have a question for everyone.  When I run, my inside left thigh (between my thigh and crotch area) tends to hurt.  It does not hurt when I walk and only when running around 2 minutes or more.  Im not sure If I pulled something.  Im about to leave for a bike and run this morning and if it still hurts then I want to see a Dr to make sure all is good before I cause an injury.  The question is if I need to see a Dr, would you go to a family Dr or see someone that has to do with I guess muscle, joints or a sports Dr?? is there a such thing as a sports Dr?? oh well.. Not really sure, Family Dr's make me nervous when I go for something other than feeling sick.  I will let yall know how I feel when i get back from the workout.

Snowed off and on all day yesterday, snowed hard at twilight, grass and roof tops snow covered this morning.  Enough already!

Gene -  Wow you are having snow in April?? Heck this morning at 4am it was 72 degrees. Yall need to pack your bags and head down to the South.  I have 1 bedroom avail where we can put about 4 set of bunk beds in so everyone can stay   Just want to warn all of you, it might be warm, but the humidity gets really bad down here being on the coast.  I walk outside for 2 minutes and I start to sweat.  I will pray to the warm coastal gods tonight to share some of our warm southern air with you folks up in the North.

George, 

Great pictures.  That swim looks a little rough.  I have only been in rivers and lakes. I have a new appreciation of your effort.

Ellen

Hey! Next on my calendar, a metric century in charming Muenster Texas-part of their German Fest Celebration-4/30/11 should be fun and a change of pace.

I'll do about 58 this Saturday to prepare for it

Steve,

A couple questions;

1.  Cadence - on the flat I average 18-20 mph with a cadence of 70-75.  When I speed up my cadence to 85-90 I gear up and end up in the 16-18 mph range with a increased heart rate of about 5 bpm.  my gut tells me that 70-75 is more efficient for me, what do you think?  Should I keep pushing to 90?

2.  On Saturdays, now that the sun is up and the snow is gone, i have been riding my bike to the YMCA, 10 miles each way, swimming for 1500 yds., give or take, then riding home.  I guess this is technically a brick workout.  is there any downside to doing this brick every week?  i also have gotten in the habit of doing a similar bike run brick every Sunday for 100 minutes or so.  Good or bad?

what happens at 80-85rpm? And to quibble a bit, chances are you are "gearing down" (down shifting) not up. I know the chain moves "upward" to a bigger cog, but it is a smaller gear.

A faded memory from years past-we focused on high cadence training as a winter thing mostly-I even built a fixed gear bike to use. As the season progressed there was less emphasis on cadence, the theory being we had developed good habits and muscle memory during the off season.

I don't know much about these new power meters but it stands to reason that a true test of your efficiency at a given gear ratio/cadence will be that way, not speed alone.

I await Steve's insight...