Girl Passing on Left (FULL) (Page 119)

run_yc_run - 2009-04-08 10:56 PM


It is always so cool to see people's videos as it allows you the opportunity to 'study' stroke and hopefully learn. As evidenced by my swim....I am definitely not the best one to give advice LOL....but DH was looking over my shoulder as I watched your video and made the following comments:
- left arm in particular seemed really wide and thus impedes glide, also the pull seemed to be more of an outward sweep as opposed to the preferred 'S'
- looks like she has a really strong catch but may be torquing her shoulders as she seems to be working really hard
- much more glide needed- think 'stretch and reach'
Hope that makes sense...and might be of some help to you.

NoSit - 2009-04-10 4:51 PM Hey all! Going back to the recovery nutrition topic, the following article was in my master's swim club newsletter this month: Post-Swim Refueling Proper post-swim nutrition is essential for optimum recovery and muscle building. In her book entitled Eat Smart, Play Hard, UC Davis Director of Sports Nutrition Liz Applegate gives straightforward advice on proper nutrition after exercise. Don’t worry- eating properly will not counteract the calories you just burned; in fact, it will help you burn more calories because you will be maintaining your metabolism. And you’ll maintain ideal energy levels and perform better during your workout the next day. In the first half hour after your workout, Applegate recommends eating 100-400 calories in carbohydrates to restore glycogen levels (glycogen is the form of energy used by your muscles). In addition, carbohydrate- rich foods such as fruits will help reduce muscle soreness. If the idea of eating right after swimming makes you feel nauseous, you can have something easy to digest such as orange juice, milk, or even chocolate milk. Then, make sure you have your regularly scheduled meal (breakfast, lunch, or dinner) after your workout. You should have at least 400 calories. The meal should include a combination of carbohydrates and protein to further replenish glycogen stores. The protein is also essential to repair muscle damage. Meal examples can include: • tuna sandwich with veggies • bean burrito with salsa • lowfat yogurt with blueberries and wheat crackers Last, but not least, be sure to drink lots of water after your swim to rehydrate and remove waste products. With proper nutrition, you’ll be able to swim DAM FAST and DAM FAR! (DAM stands for Davis Aquatic Masters, btw) Happy fueling! Trish

Sledge - 2009-04-10 8:55 AM Woo hoo!  First of all, you were there so obviously the fast runners showed up (4th isn't anything to sneeze at).  And I'm surprised that they grouped 50-59 and not 50-54 and 55-59 -- do you know how you would have done in a smaller age group?

Is a "sanctioned" race and a "certified" course the same thing?  It's my understanding (from Torture Dan) that a certified course must be at least the distance published or longer.  And another thought -- GPS isn't always exact, and if you ran some tangents you can also cut off some distance.  But still, nearly .2 of a mile is a lot!

MDHillSlug - 2009-04-10 9:26 AM


Alarm clocks don't cost much.

run_yc_run - 2009-04-10 9:18 PM

After getting off the phone with my sister (in DC) she said that our dear state-side friends don't have Good Friday off as a stat holiday as we do in Canada?! What?!!! I was very sorry to hear that.

We were finally blessed with some great temps to go with our gorgeous sunshine and it seemed like everyone was outside taking advantage. DH and I went for our first longish ride of the season and it felt fantastic! A few windy sections but I felt pretty great all in all and it gives me some good feedback about the training that I have been doing. I was surprised about my caloric burn...over 1800 calories in about 3h! There is no way that I took in enough food or water. I will definitely need to work on that one!

Hope everyone else had a fantastic day!

Sledge - 2009-04-11 7:53 AM

Happy Saturday everyone!  I'm heading out for my 5K now, and have my bike on the back of my car for a ride afterwards.  I'll check back in later.  Have a great day!!!

Offthegrid - 2009-04-11 10:42 AM Nicole, how do you do those open turns so fast?

chipit muffin - 2009-04-11 1:25 PM Hey sisters(and bros) this little penguin needs your wonderfull imput:

 yesterday's 7 miler run interval training was a deceiving 3 miler insted. I can't stick to the runner's world plan and I am bummed on the verge of panic mode. How can i change the plan so i can manage the distance without injury? Obviously speed or the impact of going too fast is damaging my legs. Can I do biking? and if so,how much? Can I convert the total running time into bike time or do i have to double that if i bike?

HELP!

Sledge - 2009-04-11 1:26 PM

Hi everyone!  I'm back from my race and my bike ride.  I'm sure this is going to sound like I'm whining, so please excuse me.  First, I am happy about the race.  I ended up with the Grandmasters trophy!  But it was definitely not my best race (14 seconds slower than last year and 41 seconds slower than the year before).  I think all of this traveling has gotten to me.  I'm not going to beat myself up about it, but I had an expectation that I just wasn't able to meet today.  I've been trying to keep a level of fitness while I'm on the road, but obviously that just didn't happen.  But fortunately, I just have one more week of traveling and then I'm home until after my HIM.

I did got for a bike ride after the race.  It's a beautiful day here, although it's windy.  It's nice to see the sun shining and have the opportunity to get outside instead of plodding away in stuffy gyms or hotel fitness rooms.  Life is good!

MDHillSlug - 2009-04-11 12:50 PM
OK, take a deep breath and let it out. Ahhh...

What goals are you working towards right now and how long do you have to get there?

Sledge - 2009-04-11 3:26 PM

Hi everyone!  I'm back from my race and my bike ride.  I'm sure this is going to sound like I'm whining, so please excuse me.  First, I am happy about the race.  I ended up with the Grandmasters trophy!  But it was definitely not my best race (14 seconds slower than last year and 41 seconds slower than the year before).  I think all of this traveling has gotten to me.  I'm not going to beat myself up about it, but I had an expectation that I just wasn't able to meet today.  I've been trying to keep a level of fitness while I'm on the road, but obviously that just didn't happen.  But fortunately, I just have one more week of traveling and then I'm home until after my HIM.

I did got for a bike ride after the race.  It's a beautiful day here, although it's windy.  It's nice to see the sun shining and have the opportunity to get outside instead of plodding away in stuffy gyms or hotel fitness rooms.  Life is good!

run_yc_run - 2009-04-11 6:33 PM
Do not panic! Follow Nicole's advice and keep breathing.

The race is still 6 weeks away. Due to your injuries, it might be best to reevaluate your goals for the race so that you don't risk more injury and can actually enjoy the day. It is nice to know that there will not be time pressures as the course is walker-friendly and will be open for 7hr to accomodate the marathoners as well.

You can definitely use biking/elliptical trainer/water running as great cross-training as they will all help build endurance. Still try to build slowly on the road though, so that your joints get used to being on the road. My suggestion would be to consider how you might gradually increase the time that you are out- it doesn't all have to be running- in fact I would encourage a strong power walk- and build up to about 2:45 or 18K. If you increase your long walk/run by about 20 minutes each weekend, you should get there. Build for 3 weeks and then drop back. Do also incorporate a 2-3 walk/runs during the week as well.   

Most importantly though, listen to your body. If it is injured, it is best not to push it...there will be another race and you don't want to lose the rest of the season.

Hope that gives you some ideas! Good luck, little penguin!

chipit muffin - 2009-04-11 12:25 PM Hey sisters(and bros) this little penguin needs your wonderfull imput:

 yesterday's 7 miler run interval training was a deceiving 3 miler insted. I can't stick to the runner's world plan and I am bummed on the verge of panic mode. How can i change the plan so i can manage the distance without injury? Obviously speed or the impact of going too fast is damaging my legs. Can I do biking? and if so,how much? Can I convert the total running time into bike time or do i have to double that if i bike?

HELP!

Sledge - 2009-04-11 2:26 PM

Hi everyone!  I'm back from my race and my bike ride.  I'm sure this is going to sound like I'm whining, so please excuse me.  First, I am happy about the race.  I ended up with the Grandmasters trophy!  But it was definitely not my best race (14 seconds slower than last year and 41 seconds slower than the year before).  I think all of this traveling has gotten to me.  I'm not going to beat myself up about it, but I had an expectation that I just wasn't able to meet today.  I've been trying to keep a level of fitness while I'm on the road, but obviously that just didn't happen.  But fortunately, I just have one more week of traveling and then I'm home until after my HIM.

I did got for a bike ride after the race.  It's a beautiful day here, although it's windy.  It's nice to see the sun shining and have the opportunity to get outside instead of plodding away in stuffy gyms or hotel fitness rooms.  Life is good!