T3 Spring training 2013 - Closed (Page 13)

I just signed up for a sprint that is in 20 days.  There's no turning back now!!!  However, I am pretty nervous ><. 

It is on the short side so I think it will be a good one for me.  300m snake swim in the pool, 10 mile bike, 3.2 mile run.  My goal is to finish < 1:50.  Now I just have to make sure I let me feet heal ...

I ran 5 miles nonstop yesterday and with almost no pain; however, after the run I have been hurting on the right lateral of my foot and I have a huge blister between my toes.  So I am going to stop increasing my distance and only do HIIT work and 5k maint. runs ... does that sound like a good plan? 

that is the way to commit to a race.   That sounds like I safe one to get your feet wet.   Goal is very attainable.   I am glad to hear you are getting it done. 

Littlewj I think your run numbers are high.    when I am training for an oly my high totals get up to about 45 to 50 miles a month.   that is 3 runs a week.   1 long and slow   on 3-4 miler with hard intervals   and 1 run that is speedwork.   workout is about 1.5-2 miles.   with longest single distance of 400yrds.   

Hope that helps a little bit.  

You're gonna do great Firemedic. Sounds like a great first race.

Thanks for the advice Hammer. That does help & it gives me something to think about.

time to brag on yourself a bit.   Really it is just to show you what you have done.   

I want you to state what you have improved on or what benefits you have seen since Jan 2013.  

My gains:   I have changed my swim strong to a TI stoke.   I have am now swimming the same pace as before with less effort.    

other benefits has been the increase in speed on my runs.     Winter weight training is paying off.  

The first thing I am proud to talk about is my determination to continue a healthy lifestyle.  I have been at it for about six months and have maintained a very strenuous workout schedule.  I have lost around 54 pounds in that time and I feel healthier and more fit than even when I was in the army @ 18.

My running has improved drastically as far as endurance and distance.  I am disappointed with my pace but I really feel that will come with more weight loss.  If you look at my HR zone's during my runs I stay above 4 throughout the run and even hit 5 some.

My swimming has greatly improved in strength, endurance and form however, I still need a lot of work on form even though mine has improved.

What I hope to see more improvement in is my cycling.  I have not been able to cycle much in the past week due to weather but a lot of nice weather is on the way and I plan on spending a lot of time on the bike.  It scares me though how bad my leg endurance is while on the bike.  One big climb and I am expended.  I dont plan on giving up though!

firemedic, 

I think your progress has been great.   The more weight you drop the better your form is going to get.   Keep battling because it just gets better.  

First race down!!!

300m swim - 8.11mins

10km cycle - 28.07

2.5km run - 11.51

Nett total - 48.10 (included transition)

The swim was freaky there was a bit of a current.  I was a bit scared from seeing the races before so stayed at the back.  I really need to work on my swim and bike.  Bit dissappointed with the bike time but happy with the run considering there was a steep hill at the start.  So I learnt alot today and have decided to do another small tri in April which is the end of our season and then work on longer ones in Sept when the season starts up again.  Really enjoyed today was a great experience. 

5 weeks to my next one.

Great Job, Run.  Get that next one under your belt for a little more experience then hit that off-season training and you'll be a beast by September.

Great Job Run!! I am two weeks away from my first one and the nerves are already here ><! 

I had a great HIIT session today and a set of core exercises (that makes 3 days in a row and boy am I sore).  I mixed up sprints with stair climbing ... and it kicked my arse for the entire session but I feel great after the fact.

great job run!!   that is a good solid starting point.   You also have some good training time to build on that experience for your next one.    Keep up the good work. 

Thanks guys.  I am hooked even looking at ugrading my retro bike. 

My brag is I can swim!!!  Ha ha

Looking forward to your race report Firemedic. I think my biggest take home from this was - keep nerves in check, know you have done the training and try to enjoy yourself. 

Hammer could you help me develop a training schedule for the next week an a half?  Here is the plans I have so far:

Wed: Strength Training legs / shoulders

Thur: R&R

Friday: Brick workout time trial 10 mile bike + 5k run (race distances)

Saturday onward no plans.  My race is March 24 so next week will need to be easy going on training and thats what I am having trouble planning.

Firemedic,  

if you can hit this friday saturday hard.   

Friday do a race pace swim working on repeat 150's or 250's.    Also do a bit of core work. 

Saturday needs to be a race distance + 10% brick.   Ride at your race goal pace then do a 15 minute run.   use any nutrition and hydration planned for the race.    

Sunday easy run.    

Monday: swim  again race pace swim.    doing event distance.    

Tuesday bike,   about 30-35 minutes   do 3 or 4 90sec intervals.    the rest of the ride should be easy pace.  

Wednesday.   REST REST REST.   Very important.   

Thursday   EASY RECOVERY RUN.   easy jog just to shake out fatigue from the previous days workouts.   no more than 2.5 miles.  

Friday   REST.   do some stretching but nothing that will make your sore.  

Saturday have fun racing.  

Introduction - I have followed T3 Racing and have been lurking on this forum. Dave said I could join in and I appreciate the opportunity to learn and share. Early on, I played sports, but have always been the big guy. Running was never a joy and I was a lousy swimmer. In the late 80s I used to ride road and mountain bikes, but always got left behind by the little guys. I still loved it. Work took me away from my conditioning and I hemoraged my disc between L4 and L5 in 2001. Scheduled for surgery, but started seeing a chiropractor that kept me in alignment. Then started working out with a trainer. Mostly strength training. In 2009 I couldn't afford the trainer any more and began running. Ran my first 5k in March 2010 and completed my first marathon in November 2010. I have not been injured and my doctor says an MRI would show my disc fully recovered.

I just turned 60 years old and have begun training for triathlons. It enables me to endurance train while reducing the running miles. I follow Chi Running mid-foot strike for my run form with a 180 cadence. I had a gait analysis at the OU Sports Performance Clinic and got a thumbs up on my running style. I am just really slow.

I took a Total Immersion swim class last summer and have been working with a swim coach at the health club. I live on a lake and feel very comfortable in the water, but my form needs a lot of improvement.

Biking for me is cadence. I have spun at 90-100 rpm in the past. My plan was to use spin class this winter along with off-road riding. Now that daylight savings time has arrived I plan to get outside in the evenings.

So far this year I have completed two indoor triathlons and I'm scheduled for the Spring Fling, April 20th.

I will NEVER be fast, but I will ALWAYS finish.

Greg Hopeman - Tulsa, OK - Just refer to me as Greg or Hope

glad to have you aboard.  Thank you for the introduction too.   It is great to get to see everyones background.   Which lake are you on.   We are starting to figure out the teams open water swim days and might have to include your lake.   We use Gibson skiatook and heyburn the most.   

Love your story of recovery not surgury.   Hope to meet you sometime soon,  if not see you at spring fever.  

Hill training:   While running the other day I found a great way to get in some hill training.   Parking garages.   Great consistant incline  and not to steep to run down.   Also you can enjoy the shade of the upper decks.  

Hammer I forgot to tell you I work Saturday, Tuesday and Friday but I am using the workouts you recommended with some minor modifications.  I have been doing bricks of 10m cycle + 5k run so today I did the same except the cycle portion was 15 miles.  I plan on doing some swimming in the morning and then one more hard session Sunday before a restful / easy week.  The race is actually next Sunday not Saturday.  I also plan on not lift weights next week how does that sound?

Would you mind looking at my garmin connect workout pages and tell me what you think? My name on there is the same Firemedic623.