Newbz'z summer mentor group is FULL!!!! (Page 12)

Sorry for not being around much....
School has been a little crazy and have had only a little time here and there to try and keep up with the posts on this.

I have been going to school for 45 years now since I was 4 yrs old!
Actually most of that has been as a teacher...
Summers off which is going to be nice for training.
In about 5 years I will be eligable to retire so the possibilites are going to be endless!

Carl, LOVE the bike!
How do you attach the cyclometer to the handlebar stem? I just got some T2+ clip-ons and need to relocate my cyclometer.

Dan, thanks also for the list it is a great help!
I really like this group alot of experience and support! Who said that Triathlon was an indivdual sport!? 

That's a awesome improvement!  I'd be psyched.  Did you start doing any sighting drills?

Hmmm, having some trouble with the video.  Will look at it again later.  Maybe the government has taken youtube away!?  

Can you explain your elbow issue?  Sometimes my elbows are low because I am crossing my arm infront of my body.  Any chance this is the case?  I'm no expert, but managed to pull my 100m average to 1:40 from 1:55 a couple months ago.  A lot of that has to do with slow long strokes, really focussing on each element at a time.  Don't try to pull it all together until you have one thing correct.  Do drills only focussing on one of your issues at a time...and do it until you get it right, or until it feels very fluid and smooth.  Then progress to the next.  When you finish the second drill, try to put the two together for a couple laps.  If it feels awkward, go back to the individual drills.

hmmm....maybe you were at Matsushima which is very close to Sendai.  There is a temple or two there with the tall cedar trees along the walk.    There are also lots of small islands covered in pine trees (Matsushima translates to Pine Tree Island).   I have never been on a tour where you feed the sea gulls.

Anyway, I'd rather be where you are (Hawaii for those who haven't checked his profile) ...at least from November-April.  Aw heck, January-December would actually be better.

Don't let anything get in the way of those 3 beers especially when you're cranking out 11 workouts a week.   You may have to rearrange/balance things to achieve optimal nutrition and performance benefits:

wake up, eat, 1 beer, train, eat,  1 beer, nap, eat, train, eat, 1 beer + Sportscenter, sleep.

Of course, I'm typing this after balancing things out for the day.  
 

Well its 0900 on saturday and have already been up and knocked out an hour on the trainer. (I still havent replaced my brake shoes and have not given the equinox a tune up yet, its not worthy for the road yet). I am going to get my haircut now, and then a 7 mile run before work. And then as newbz said cough tonight (beers) cough. Have a great Saturday everyone and I will stop back in this evening.

Looking for some advice. Little background: I'm a total beginner. I'll be doing my 1st sprint next month.

ok-here's where I'm at with swimming.  I feel comfortable swimming the front crawl and I feel good with my breathing. Again, I use the word comfortable cause I could be doing some of it wrong, but am too new at it to really know. I swam 1500 meters yesterday in 41 minutes. So I want to improve my speed. Right now, I just swim continuously at a relaxed pace. Should I try and speed it up swimming shorter distances? If so, how many meters at a time? Anything else I should do? I've heard people talk about masters swimming. Tell me more about this. Could I join or would it just frustrate me because of my current ability?

Biking- I suck. I'm just gonna try and survive. My tri course is super hilly, so I've been pratcicing hills. I found a beginners group I can ride with next week that does 20 miles ave speed 12 mph which sounds about right for me. Let me know if you have any advice other than just riding a lot.

Running- I started the couch to 5K program in Nov. I've done 3 5ks since Jan. I finished in 36, 35, & 33 minutes. So I'm encouraged that my times are getting better. Sounds like I should be focussing on running slowly for longer distances (according to other posts). My dad, who did Oly Tris back in the day, said I should be doing some 1 min sprint intervals during these slow runs. What's your advice?

Any and all advice is appreciated. I know I'm very new and do not take offense to being corrected or told what to do (this is actually what I am looking for).

NOTE: My training logs are accurate for this past week. I'm trying to be better about paying attention to exactly how many mins/miles I do each day. In the past I've just went to the gym for "about an hour" and didn't have real accurate info. So my logs for March do not give tons of info. My April ones will be better.

Sorry about the long post. Thanks for any help.   Jackie

Yeah...Matsushima...that's it.  But feeding the birds (I don't think they're sea gulls...but some type of sea bird) is so cool.  You're going on a boat about 15 mph and they literally fly up to the back of the boat...(about 150 of them) and can eat it right out of your hand.

I don't think my sighting "skills" have improved...I sight every 6th stroke...but I was tending to drift to the right...so everytime I stroked I made an effort to go a little to the left...and low and behold...when I sighted...I was on track...instead of 6 strokes, sight...whoops...30 degree turn to the left...6 strokes, sight...whoops, 30 degree turn again...LOL

Oh trust me...on weekends...I do try to play that balance...but now that I work m-f...I can't do that anymore...unlike the college days...

Good morning everyone!

Just got home from a 10k race.  new PR for me!!  54:51 (8:51 pace)....my previous PR was two years ago at 59:59 (i was SO glad at that point i beat an hour!!)  anyway...i wanted to get a bit of advice...here is my lap data from the race:

Lap Data
Lap	Time	Distance	Pace/Speed	AHR	MHR
1	08m 22s	1.00 miles	08m 22s /mile
2	08m 35s	1.00 miles	08m 35s /mile
3	08m 34s	1.00 miles	08m 34s /mile
4	08m 44s	1.00 miles	08m 44s /mile
5	09m 08s	1.00 miles	09m 08s /mile
6	09m 21s	1.00 miles	09m 21s /mile
7	02m 00s	0.23 miles	08m 38s /mile

 
 I'm not a great runner (obviously), but i don't like that 9:21 mile there at mile 6!  and no, it wasn't because of a hill or anything. does it seem like i am starting too fast?  If this was your lap data, how would you analyze it?   How would you stratagize your next run, as far as pacing, to bring the total time down?  Thanks for any advice, i've never been a great runner, and never had any sort of coaching, so any advice is more than welcome!

LOL...I too can no longer drink like I use to. I teach 3rd grade, and believe me I would love to have a beer mid-day, it would probably make the kids more enjoyable. Lots of the posts make me miss college too.

FOr the 10k race, it looks like you started a bit faster than your fitness allows, OR, you are simply not used to what it should feel like to run hard for that long (either one could do it).,


To the poster(s) asking about swimming, once you have your form down, or even somewhat down, you need to start swimming faster to get faster, just doing easy distance is not going to do much at all for your speed in the water outside of comfort.

You need to start mixing up faster intervals on equal rest 1:1 ratio or there abouts (if you are swimming 4x per week do this every 4-5 workotus), some threshold work (around race pace on very short rest), this would be the 2-3 workouts per week.

If you feel the need maybe keep one longer steady swim in there every 4-5 workouts as well.

I'm not a great runner, but the biggest thing I see in your data is a increase in time with each mile, to where you want the opposite, or descending order. Start slower to finish faster is what I'm getting at.  if you aren't able to push steady throughout a race, starting a little slower and increasing towards the backend of the race should help as long as it's an incremental pace and not just at one time.  make sense???

but the fact you PR'd the race is great! so you obviously you are doing well with your training! Congrats!

Edited by barelfly 2010-04-10 11:42 AM

Doc, that's a great run man.  I'm not going to give you advice because I am not a runner.  All I have to say is good job.

thanks guys....


I have been pretty bad about keeping my logs up to date, but i recently got a garmin that i can upload the stuff, so hopefully i will get better about it!

My next race is in 2 weeks, a 1/2 mary.  i'm hoping to keep about a 10:00 pace...

i will try to keep the first 6.5 slower than the last 6.5....we shall see how that goes  

Jonathan

Thanks for the advice, especially the swimming. 3xs a week is very doable for me. I'll do what you suggested

try aiming for the first 7-9 miles around your training pace or just faster, then open it up.
get comfortable, loosened up, and moving at a decent clip, so one those last 4-5 miles roll around you are really ready to go. the first half to 2/3 is going to set you up for a strong run and good finish.

that sounds like a doable plan, thanks David  I don't think i'm going to have trouble PR'ing my 1/2 mary time (my fastest is 2h:29min).  But this is the most training i have put in consistantly for one, but i also have really decreased my pace overall, and would like to hit a goal time, rather than just go run it to do it.  So i think running between 9:40-10:00 for the first 7-9 miles will be my goal, and then turn on the jets!    can't wait to do it and let you all know how it goes! 

Sounds good.

I'm thinking of running my first in the next month or so if i can find one close that fits into the schedule as well. I have a rough idea where times should/could fall but not much more than that.

planning on racing that same way, hardish for the first 7-8 then picking it up from there on in and hopefully ending somewhere around 1:20. we'll see though.

Oh!! I can totally relate! I loooove sleeping, and training and I would add EATING!! 

That is so cool that you can just "get in the ocean for a swim!!"  I am waaay envious!

Afternoon everyone! (I'm CDT, insert your own greeting for your respective timezone)


Just finished a great country ride in Lancaster, TX.  It was gorgeous weather and the bluebonnets are in bloom, yay! I very happy to report that I actually got aero 2x!! Only about a min each, but I'm taking baby steps! Yay!  I just feel so out of control while aero.  Does anyone have any advice for getting used to riding aero?


BTW Doc, nice work on that 10K!  I would be ecstatic with those results! 

Just found a pool I can swim at, that works with my schedule! 
I plan on swimming 3 times per week to start and then we will see from there.
only 15 minutes from where I live!

David
I should start building volume now correct?
Working on form and technique and getting distance in??
You just spoke about mixing in faster intervals, I should wait on that?
Thanks in advance.

Doc I would trade times with you!
Congrats on the personal best those are always great.
I am still over the hour and change mark, but it is coming along....
The hard part is I remember what I used to be able to do in my younger days, and now I am far from that. I just need to remember patience!

Edited by trisagain 2010-04-10 2:13 PM