SWBKRUN fast, furious, and closed (Page 102)

Well said.

is this a pic of kylas aero boobs!!!!

Sorry... Saving that picture for a rainy day....

rainy day...  or a very brief shower.  ha.

Felt like a rockstar last night.

Put on the new wetsuit for our tri-group swim in the pool( i know, wetsuit does not equal pool)

anyhow, was knocking out 1:25/100's without pushing.  10 seconds/100m faster than a HARD effort normally.

If I could only swim a straight line in an OWS now.

Was this for 200M?

Very nice, either way.

If you happen to find my pool motivation somewhere let me know.  I just can't bring myself to get there right now.  I like to swim in races, but can't find anything to do to make swimming laps fun.  I love running and biking training, can't wait for my workouts some days but even now sitting her thinking about going to the pool, ugh...

Sharkies update - pics from my son's race.

In case you wondered how to run and eat Sharkies.  LOL

Drew is such a natural.  Look at that beautiful running form.  Best part is not breaking a stride to munch those sharkies! 

(i wonder if he broke stride to get that leaf?!)

NYC tri shops are going to be selling a lot $5000+ bikes over the next 6 months!!

Great pics!!

Getting me some sharkies for my long run this weekend!

its gonna be like the MS150 in houston.  need a really nice used bike for really cheap.... just wait until the day after the race.

yeah but those two strap shoes cost him time in transition. 

edit... mmmmmmmmm  apple pie.   

They did actually b/c he put them on backwards for the bike and had to fix his shoes before the run.  Not b/c he noticed but a volunteer helped him switch the shoes.

haha. he's so focused!!!   awesome!  good volunteers too. 

I think he's got the kid next to him on this hill based on his facial expression and other kid's expression of self-doubt, Sharkie's in hand and all. Tony has started the mind-game bicycle racing tactics with this one early?  

But are those compression socks his competition is wearing?  

Great Pictures.....

So excited to see you again, Linda.  Cheri, we'll have to meet up!

FYI, I sent the director an email last week asking if I could pick up packet Sunday morning and he said no problem, they didn't publicize it that way so that most people would just do it the day before.  So I am driving down at the crack of dawn to do it pre-race (the parking situation sounds a little complicated-parking at the light rail station and taking a shuttle to the lake?-on Sunday at 5 in the morning?  weird!).  Just a thought if you guys don't want to rush back to get the packet.  They will have them there in the morning.

That reminds me, I'd better go sign up right now! 

Just an fyi in case your interested. Schwaggle coupon deal $45 for $85 at sbrshop.com

https://schwaggle.active.com/deal/1596/45-dollars-for-85-dollars-at-sbrshopcom/new-york-city?cmp=24-4-60380-501-0

Yeah, I agree that not every workout should be Z1/2 but I think the point is that left to their own devices, triathletes tend to do a lot more of the high intensity stuff and neglect to do enough of the long, slower stuff.

I do speedwork, especially in my running because I've got a much bigger base in that sport, but the main focus of the week should be the long run (at a lower heart race/pace). 

Thanks for the inputs!  I hear you all load and clear - SLOW DOWN...ugh...

@ John- Yes, there are huge holes in my logs.  Some are unfiled training sessions, some are extensive work hours and some are just excuses.

@ David & GrapeJuice- Definite Type A personality here... I've got to get over the "all or nothing" approach.  I pretty much only have an "ON" or "OFF" switch.  The multiposition switch has been on back order for some time now.  This will be VERY difficult for me to do.

@ Suzy- Yes, my pee is still very pale, almost clear (TMI?).  I will try the post workout whole foods approach as well.

@ Tony & Sam- "Sharkies" are clearly the key- I'm taking notes!  Great Pics!

Slow down, slow down, slow down... I will admit, I have always had a problem with pacing.

Thanks so much everyone, I'll keep you all posted.

Brent, just to add on a little here...and I read everything up above, agree with lots of it.  But here's some food for thought, try not to think of it as "slow", replace that word with "easy"...

I know it may sound really "california style", but the words we give to certain things can have a huge impact in how we respect ourselves, our abilities, our potential.

When you go out for an easy run, it sounds a LOT better than going out for a SLOW (ugh) run.  Write that in your logs...after awhile, you'll believe it, it'll actually feel easier and you'll eventually be going faster on your easy runs. 

Just try to be consistent.  4 easy runs a week of 3 miles each  is way better than one speed day and one long day, especially when you are building a base.   Good luck out there and try your best to be consistent. 

i agree with your thoughts on marks point.  i also find little merit in blanket statements being made about which zones belong where.  anyone that thinks you'll see the same % of z4 workouts in a IM program and a sprint program needs to be laughed at. 

edit.  you got a link to the article. i'd like to read it.  mark is a pretty well known coach.  i have some good freinds that use him and love him.  and chrissie is in his stable...

Thanks Kim! Great advice, that's even "easier" to type!

I'm going to respectfully disagree.  I have been doing tons of Z1 running...even when marathon training...and I believe it is partially for recovery, but also to build up run durability and endurance.  I think it is in my plan because we can achieve that without needing any recovery at all.  I hope that makes sense.  It's the way it was explained to me, and I love my 45min-1hr easy runs.  Love them and look forward to them!

But, to each their own, just giving a different viewpoint.

I'll have to search around for that article but Joe Friel discusses his advice in his blog here: http://www.joefrielsblog.com/2010/04/mark-allens-training.html