SWBKRUN- Miles and Miles ahead!!!! CLOSED (Page 112)

Right now I am just doing easy base training.  I built my training schedule myself using Friels TTB, and will be in base training until the first week of April.  In April I will start my build phase (8 weeks) and begin incorporating speedwork in at that time.  My runs for the last couple weeks have been solidly in my Z1-Z3, and I am seeing tremendous improvements in speed vs. HR right now.

I really feel like I want a strong base before I start pushing too hard.  I have a history of shin splints, and I dont want to push too hard too soon this year and reaggrevate them.  Also, since I am really increasing my training this year, I don't want to risk burning out or peaking too soon for my events this summer. 

 

Cool! A sideways triathlon!

Haha me too,  I get bored and try them every so often and end up with water in my nose.

FWIW every pool swim tri I have been to has allowed them. 

Just got finished with my 2.5 hour ride today, did 1:45 outside before I ran out of daylight.  Did the last 45 on the trainer.

We have a great flat spot a loop of about 3 miles or so that I will be doing often to prepare for LoneStar.  Trying to get as much time in aero as possible since looking at the course I don't see many times when there will be any variation in terrain that would make me change my position.

A few times in Master's practice when I've worked on them, the swim instructor had me use 2 of those floaty dumb bell looking things to flip over.  I just can't remember if you keep you arms out in front or to the side.  Sorry I'm tired and brain dead.  Just remember to exhale through the nose or you'll get water up the nose and that hurts.

UP 

AWESOME MOVIE! 

Speaking of chocolate, 

I walked by a Noah's bagel tonight after dinner and noticed that they have a huge ad for chocolate bagels with strawberry cream cheese spread.  Hmm...since I was full from dinner that sounded kind of yucky...but if I run by that Noah's tomorrow on the way home from my 14 miler....I might do a 180 on that.

Speaking of chocolate,

I just scrounged all over the house, searching gym bags, tri bag, travel bag, windbreaker jacket for a single gu (expresso, vanilla or plain would do) for my run tomorrow and have had no luck.  I might have to mix up some infinit and see if that works for me.  Do you think safeway sells gu?  I guess I'll just go to sleep and pray that a gu pops up between now and the morning. 

g'nite all

haha I have gels all over the place, I get back from a ride or run and put the unused ones down "somewhere"

If you are only doing 14 miles and the temp isn't too warm you should be able to carry enough inifnit.  Before I realized I couldn't carry enough for a full marathon I was using it for running.

 

Very jealous Suzy.

Morning all;

I haven't fallen off the face of the earth and forgotten you peeps....just been working out in the windy/cold/wet.  I'm also staying at the STBX's and I don't have much time on the computer.

Got somewhat caught up....let's see...

1.  Great bike porn
2.  Love the pink wheels/tires
3.  You can't use work as an excuse for not working out...even if it is Vegas!
4.  Seriously thinking about using that cupon code to buy a Demo KK.  Seems like an awesome deal, especially with the free shipping.
5.  Some of the Grocery stores (Kroger/Publix/etc.) around here sell Gu or PowerBar Gels etc.
6.  The MAIN thing with flip turns that most people have trouble with is not carrying enough speed into the wall.  You instinctively want to check up so as to not run into the wall and the lack of speed doesn't allow you to rotate over the top.  Practice the flip part out in the lane away from the wall and also don't worry about trying to be level when you make contact witht he wall.  Just get the feet to the wall and puch....you will get straight with the world on your glide....if that makes any sense.
7.  I REALLY <3 Chocolate dounuts.
8.  Glad you had a safe trip to Cabo Suzy.

That's all I got for now.  Will be back on and log my training later today and I have moved my 14 miler to tomorrow so as to have better weather and a training partner.

Hope everyone has a great Sunday.

Steve

I am happy to report that I ran 10.45 miles yesterday and did NOT re-strain my adductor muscle! I borke the run into two 45 minute halves and streched between them. I also took endurolytes and wore my old running shoes. I was wondering if the new ones were part of the problem.

If it aint broke don't fix it seems to be a good rule with running shoes. Next week the running miles go back up as I backed off this week to recover.

Hope everyone is having a great weekend.

Doug

Good job Doug.Ran 1:15 this morning, then a nice painful swim here in about an hour, then making some chicken wings, a brisket & having a few beers while watching the games.

Doug, looks like you have officially become a runner over the last few months.  Good job.

I have been thinking about how to articulate teaching flip turns. Steve has a great point about losing speed going into the wall. I do flip turns so that my last stroke prior to the turn is one where I also pull my head out and start the flip -- so a stroke and a flip sort-of in one motion. Practice this away from the wall... Just swim a few strokes and pull/flip into your somersault. As for where your arms are when you flip (somersault), I think I keep them tucked in close (elbows pinned to side) and scoop the water up (towards the head) with the forearms. You don't want your arms out at your side -- makes for a very slow in inefficient flip. Gosh this is hard to put into words and I hope it's making some sense!!

The other thing I would suggest is then practicing that at the wall, but don't worry about the push-off. Just practicing finding your distance to the wall (use the black T on the bottom to help you gauge this). Don't even worry about pushing off, just get so your feet are on the wall and your knees aren't too bent or too straight. After you can do that, then add pushing off, which you can do on your back or side -- you will rotate around like a torpedo (in your best streamlined position with your head tucked and your arms straight and hands on top of one another!) after you push off.

I cannot imagine doing an indoor tri that wouldn't allow flip turns. I would be DQ'd pretty fast for not doing open turns, out of habit if nothing else!

Still hanging out with a dirty chain. Need to work on that today while I rest!!

great to hear doug.  steve i love publix.  we don't have em down here.  suzy you better be hoisting a few by now!

i'm a beat up sob!  58 mile ride.  ~75% of the ride was into the wind or it was coming across me.  it better not be like this at lone star or i will throw my bike in the ocean.  from my logs....

wind sustained 20 gusting to 30. i was pretty much on my own past 17 miles. at one point i was going down a slight incline HR was 160 (huge for me) and i was doing 8 mph. but then at the turnaround i was busting out 25 and HR was around 115.

GEAUX SAINTS

Edited by fattyfatfat 2010-01-24 1:30 PM

Today was the long boring 2hr drainer ride.  I'm ready for some football now!

Here is the link to my bike posiiton video.  I have made a few adjustments, but I still need feedback to make improvements.  Thanks for looking!

http://www.beginnertriathlete.com/discussion/photos/show-album.asp?albumid=4152&photoid=117505

Nice changes... you're not nearly as stretched out, you look more comfortable, and I would dare say that you can produce more power from this position. Your leg extension looks good; I don't see your hips rocking or anything like that. Your heels are a little high, however, so maybe think about a little less toe point through the bottom of the stroke. If you flatten that out just a tiny bit, that might create a bit more open leg angle, which means that your hips might start to rock, so just play with it and see what happens. I've found that if you point your toes too much, your calves can tighten up on the run.

When you're at the top of the stroke, how does that feel? Do you feel cramped? I'm only asking because it looks like you've got quite a few spacers under your stem, so you could drop that down to get into a more aggressive/aero position if you didn't feel overly cramped. Flexibility will come into play here as you drop the front end.

Finally, my last thought would be to see about either a slightly shorter stem to bring your forearms in, or sliding the saddle forward some more... based on your previous position/setup, it looks like you've maybe brought it forward, yes? Can it go any more? How far behind the bottom bracket is the nose of the saddle? Either way, think about either moving the hands/forearms back or moving the saddle forward.

But good changes! I like it!

Does anyone know where you can order or buy the Infinit from?  I need a fluid for the long runs I have coming up before Boston in April.  Thanks!

thanks!  i know i know.  freakin' g-town.  at least last year it waited until the run. 

here.  and here's a discount code i think still works.  20% off LTFMN73

Excellent job, Doug!  *and Tony, and John, and sarge and well, any of us getting out there on playoff sunday!*

I am officially cold to the bone and beat up, too.  never did find that gu but found 2 shot blocks in an open package in my bike fuel belt pack (which i haven't used since lord knows when) but took those at the 1:00 mark of my run.  thank goodness i had them, it started to rain steadily and the wind was blowing into me at about 15mph the whole last 4.5 miles home...hot shower never felt so good!

last long run before half marathon 2 weeks away.  yay for a mini taper.    go SAINTS! not really a Favre fan as he has been a major thorn in the Niners' sides for years!