Leegoocrap & Newbz rowdy Mentor Group - Closed (Page 11)

ran last night about 7:30,  5k in 21:30 all at a 1.5% grade, 

1st mile at 8.4 mph

2nd at 8.5

3rd at 8.6

ran 4.7 mile today in 35 min, felt great to get outside.  Ran with my dog shirley.

maybe swim tomorrow....

Got my 11 miles in this morning despite there still being quite a bit of ice/flooding out in the area. Missed my swim unfortunately, gonna try to get it in tomorrow.  Gotta say, I'm starting to feel a little bit like a real runner. Now it's just a matter of the weather holding off.

finally signed up for TrainerRoad to see what the fuss is about.  did my first FTP test, wasn't as bad as i thought, ended up with 250 as my FTP.  now i just need to get that a little higher and drop a few pounds.

took some creative investigating to figure out how to get the TrainerRoad workout file uploaded into my training log, but i finally figured it out.

11 miles in the ice?  you sir are braver than me.  consistency seems to be key for running success so congrats for getting out there.

That's great, especially for your first time testing. It's probably a bit higher than that (since it's tough to pace the first test right) but good effort!

It wasn't TOO bad, and anywhere that was white/wet I either slowed down quite a bit or walked through/around. I did cover my new shoes in mud sadly Oh well.

ok so woke up around 6 with my son,  then around 8 passed him off to grandpa & grandma who was staying over to watch him last night.  Our first date night in 5 months!  so I didnt realize how cold it had become overnight, was 53 yesterday, this morning 25 with snow flurries.  so went out in shorts and a longsleeve running shirt.  I atleast had a beanie on.  Ran 2 miles in 13 mins, very fast for me,  felt great though, and shirley had fun eating all the snowflakes coming down. 

around 4:00 I went for a swim, did 1800 yards total.

did 17 x 100's

50 warmup
1=1:52
2=1:55
3=2:06
4=2:04
5=2:06
6=2:05
7=2:07
8=2:05
9=2:13
10=2:10
11=2:14
12=2:15
13=2:11
14=2:13
15=2:10
16=2:07
17=2:09
50 cool

This is with no flipturns.  What do you think? 

I took 10-15 sec break in between.  couple of the long times I had to dodge people in my lane.

Felt like I could have done more, but wanted to get home

250 is great.  I totally bombed my first FTP test, had no clue on the pacing, so I took that as a sign to work my way up slowly.  How did you get the workouts to upload?  I typically go through the "Garmin" option then upload the .tcx file but have to fill in some of the power numbers manually after.

That's great that you're doing that many 100's back to back with not much of a break.  Have you gone for any 150's or 200's or anything like that?  6:30mm out in the snow is pretty sweet too.  That's a great day of training.

Looks like a good set. Your pacing shows you are going out too hard every time though. Try to keep them steady throughout, even if the first ones are a little slower.

Good run too.

Swimming was like that for me. I'd try new stuff for a few days, not notice much difference (or like you I'd see a difference for a set or two) then all of a sudden my time would start dropping. Your body is pretty smart at trying to be efficient

I have read that you still need to kick just not much,  kicking at the right time to twist your body to help forward propulsion ,  I would read up on that before you start doing no kicking.

Nice swim though,  keep it up and don't beat yourself up!  think where you were a month ago.

No I have not done any 150's or 200's,  just trying to get used to doing 100's first. 

I have been trying really hard to figure out which stroke I want to breathe on,  sometimes I do every 2nd, sometimes every 3rd, and on occasion I will do 4th or even 5th . 

2nd seems like I am wasting too much time breathing and loosing momentum.  where as 3rd sometimes I start to freak out if I am not getting enough air and forget to breath out through my nose.  4th and 5th is usually when I first kick off and have had a few secs rest and dont want to slow to turn and breath.

I do feel like I am getting much better though.

Thanks, yea after it was over i realized i had a lot left in me. the last 30-40 seconds was held above 360 watts and i could have kept that going much longer.  in general i think my cadence was too high for the 20 minute block, should have shifted and dropped it into the mid 90's.  

i used the garmin .tcx file method too, it was missing the power numbers like you said, but i didn't bother adding the additional info.

Basically it's either demoing one at the LBS or just taking a shot.

I've got saddles that get rave reviews (Spec. Tritip / Adamo) that I can't stand to sit on, Saddles I've been *fit* to (Bontrager's system) that are "meh" and a $14 Nashbar saddle that fits perfectly. It's all just what works for you.

Hi everyone, I'm back! Austin was a blast. Back to reality today though, and I was finally back on the bike again. Here's hoping this is the start of some real consistency. I'm going to give running another go again tomorrow morning. My ankle felt okay when I did a couple of 1M runs a week ago, so I'm hoping it's only gotten better with a bit of rest.

Sounds like everyone is doing great, especially for this early in the year. Keep up the good work!

it's on the Internet now therefore I have to do it!