TRI (Totally Radical Improvement) - Clydes/Athenas to competitors - Re-Opened (Page 14)

Hey guys - pretty solid week of working out so far - have had some weird feelings in my right calf and thigh when swimming and running - same area that was giving me issues in my HM last weekend - hasn't slowed me down but it's obvious I strained something so on my next two gym workouts I am going to limit my squats and presses or at least test to see what I feel before I go for it.

Tuesday - did an 1 hour and 40 minutes on the bike doing 3 20 minute interval sets - basically tried to maintain 90 cadence while I steadily made gears harder - finishing with 4 minutes on the hardest gear and then resetting.  Legs were jelly after this one - I watched the movie Savages while doing this - really enjoyed it - pretty violent though so definitely not for everyone.

Wednesday - 10 hour work day but still managed to get in both my planned workouts - swam 2000 meters in under an hour - was mostly a kick set trainer.  here was the workout if anyone is interested:

WU-  150 Swim free
         100 Kick without fins and kick board
         150 Swim free
         100 Kick w/fins in streamline position 
                (no board)

DS-   12 x 50  Drill down/Swim back (2 sets w/out    
                      fins and 2 sets w/fins alternating)
          1-  Fingertip drag drill
          2- 3 count catch-up free drill    
          3- 3 count arm switch drill

PS-    4 x 100 Pulling Free w/paddles and buoy
                      (breathing pattern 3/5/7/3, long slow 
                       arms rotating the shoulders and hips)

KS-     3 x 100 Kicking (use board entire time)
                 1- Split first 25 with just the right leg 
                      kicking and the second 25 with just 
                      the left leg, then the last 50 with both 
                       legs kicking
                 2- Kick with fins and board using both 
                      legs for the entire 100 yards
                 3- Using fins repeat: Split first 25 with 
                      just the right leg kicking and the 
                      second 25 with just the left leg, then 
                      the last 50 with both legs kicking

WD-   200 choice

TY-     2,000 yards

After the swim - I got changed quick and ran in the park - first nice day in NY 

with the temperature in the 40's.  Had a strong wind that messed my plans up a bit.

Goal was to run 6 miles - the first 3 at 8:40 and then second 3 at 8:20 ... The first 2 were

ok - faced the headwinds and paced fine - felt some twinges in my left leg but nothing bad.

Once the second 3 started I was thirsty and for the first time in like a year I ran with no water

I had assumed the park with it's abundance of fountains and bathrooms would be on/open ... nope.

Seems everything opens for the season this weekend.  I picked up the pace in the last mile but it

was a struggle - and it should not have been ... I will attest it to a long work day, little sleep and legs

still fatigued from Saturdays HM ... hit my goals for the run and finished in 51 minutes but not fun.

Today (Thursday) - I went back to the pool and swam - focus was on distance freestyle. 

WO- 100 Free
       100 Kick
       100 Free
       100 Kick


MS-  100 Free
        150 Free
        200 Free
        250 Free
        300 Free
        250 Free
        200 free
        150 Free
        100 Free

WD- 200 Choice  (anything but Freestyle)

TY- 2,300 Yards

Tomorrow I will be at the gym ...

Saturday calls for a distance run (10 miles) and then a gym workout

Sunday calls for a 40 mile bike - and with Easter plans I will need to do this early and be done before 

9am - first time hitting the open road this season and I will be doing hill repeats - oh joy!

Hope everyone is having a productive week - will be on vacation next week so will try to maintain.

Good job Mitzi, way to get it done.  Congrats

Good ride this morning, conducted LT time trial.  Results are posted.  Went out right after a Thunderstorm, so it was windy 10-15mph and roads were wet and slippery.

Here's my March numbers.  Good month overall.  I'm really starting to feel good about this.  The last week of the month was by far the best week.  Accomplished every goal. 

S:  8007.23 Yd - 2h 20m 03s 
B:  127.05 Mi - 6h 43m 55s 
R:  65.61 Mi - 8h 39m 50s 
Str:  1h 19m 

Hi everyone, 

Hope you all had a great easter!

I was able to use my 4 day weekend as a bit of an 'end of summer training camp' From thursday after work through to monday my weekend went like: 

T: 60 min bike ride,

F: 45 min bike/45 min run

S: 60 min bike/30 min run

S: 2hr 30 min bike

M: 2hr bike. 

A total of about 190km on the bike over the break for me. Felt quite productive about the whole thing. 

My totals for March:

As always I'm a little bit down on where I would like to be. Especially swimming, really should have done at least twice as much there. But over all a good solid month. I seem to be comfortable at about 8 hours of S/B/R a week. 

Great job on hitting your goals for the month mharvey, 

How did everyone else manage? 

I'm sure that was a tough decision for you. Having to change your plans does suck, but I think in your circumstances it's probably the right decision. 

Just remember, it only takes a moment to put on your shoes and head out for a run... Your journey isn't over, it's just changed a bit. I'm sure that you'll find the time to get to the gym, and even the odd run or bike... 

I hope you're planning on sticking around the group, even tho there's no race in your immediate future you can still participate when you get the chance... and learn from our experiences and mistakes so you don't make them yourself when things settle down. 

Good start to the week!

Good job, keep it going

Pretty quiet week for me so far. It was scheduled as a 'rest week' but looks like I'll be having 2 days off in a row, which is not something I do very often. 

I've got my penultimate tri of the summer on the weekend. Its a sprint distance (750m, 21km, 9km) that I've done twice before. Both times finishing about 2:10-2:15 (last years RR here) Its a tough little course, hilly bike, and offroad trail run. But, all going well I think that 2 hours is possible for me. At minimum I'm after a PB for the course. 

Good luck on your 5k mharvey... 20 min is crazy fast! 

Thanks Mitzi, its a tough little course, but the weather looks nice, so should be good. 

My A race for the summer was the 70.3 in Janurary. Remember, my seasons are backwards to you, so my race season is coming to a close whilst yours is starting up. My next target race (maybe a A- or B+) is the northern crossing duathlon in may.

I don't specifically focus on biking, over easter I did a big block, but that was because I had the 2 extra days off to do big workouts in, I can handle a big increase in biking load, but if I tired to do an extra 2-3 hours running I'd wind up injured. 

Overall, I aim for biking to be about 60% of my weekly volume. The reasons are a) you spend most of your time in a race on the bike, so it makes sense to me to train that way too. and b) its low impact, so my body can handle the added volume. 

Good job on your run today. But don't worry, the more you do, the shorter and easier they will seem. 

Hey guys ... hope everyone has been well.  I will go back and read what I have missed for the week I have been away.  Tried to log on a few times with my phone but I am not good with my blackberry - little buttons and big meaty fingers I guess ... 

I am happy with my March totals but I need some big weeks this month and I tried to put in some time this week despite being on vacation.

March:

Swim 9:49:00  21,506 yards

Bike 11:31:20   205.6 miles

Run 7:42:11 55.09 miles

Race 1:52:56 13.12 miles

Xtrain 1:15 (strength)

I can guarantee my April numbers for Swim and Bike will go up ... I am not sure what I will be doing regarding the running I think I will be good for April with 20 miles a week which will be an increase over March but I have 2 races (both "C" races this month which will mess with regular training).  Next weekend I have a mud run (doing a Spartan Sprint with some people from work - doing as a team building thing so pace is not important and I won't be "racing").  The following weekend I am running a 15k and want to put up a solid time ...

As we talked about I am opening the group to 4-5 new members to keep everything fresh and keep everyone inspired.