STEPH SPRINT FULL Let's do this thing! StephSprint group FULL! (Page 14)

Something that might help the floatationly challenged, is mr. smooth.  Check him out at www.swimsmooth.com  

You can download the desktop app and watch him from all angles and speeds.  Really lets you see what you are "supposed" to look like when you swim.  If you subscribe to their emails the send weekly tips.  I have found many that were helpful. 

--Marcus

Great pictures! Congrats on a job well done!

Oak,

Where are the pictures.  I saw one album but it showed as being empty?

Marcus

They are in my profile.  But I just updated and put them into that album.

Thanks

I went to have a swimming lesson today at my local authority pool.  It was excellent and the coach gave me 4 things to try to improve my stroke.

I started the lesson swimming 25 m in 35 seconds with 28 strokes. I finished the lesson swimming 25 m in 30 seconds with 26 strokes.  That's measurable progress in my books!

1.  I can't bilateral breath yet because my neck is still stiff from the fractures but breathing every 4th rather than every 2nd stroke made a significant difference.  Bilateral breathing is going to happen though eventually!

2. Make more of each stroke.  Try to extend your arm in the water and make yourself long and glide.

3. Don't have lazy legs.  Kick powerfully - I need to keep my legs closer together and not kick so deeply.

4. Don't look at the bottom of the pool, head down but look forward towards the end of the pool.  This made the biggest difference for me.  Looking downwards meant my arms were going too deeply into the water and I was getting less pull.

Oak

Great pics and thanks for sharing. 

Happy Friday every one.

Today was an off day for me.  Tomorrow Spin class and Sunday long family run.. 6-7.25 miles, depending how I feel pushing that stroller. 

What does everyone else have planned?

Have a great weekend.

---Marcus

Tomorrow morning is my first race- 5K.  I have had a head cold all week, haven't worked out since Monday- looking forward to a good night's rest tonight.  

Good night all

Bridget

Interval session in the pool yesterday after a quick warm up. Wasn't feeling it, so I dried off and went for a killer 7mi trail run up one side of the mountain and down the other. I need to get an 8mi run today to meet my weekly quota. May not get after it because it's a family day. My swim and bike quota was exceeded this week so I'm not too worried.

Landed that job I posted about earlier. When I clock out now, the pool will be closed. The lakes and ponds don't warm up enough for another month at least. My new coworkers are not at all fitness minded. More like chewing tobacco, Budweiser, and Ford trucks. Is there another web forum "Beginner Redneck.com"??

Good luck...hope you do great. 

Well I got a jogging partner now.  Today was the first day we ran together.  Shes great.  She is a marathhon runner, but yet she is hanging at my level and pace and giving me pointers and training advice.

Also...today is the first day of my quit smoking plan!  I bought the patch and today is the first day.  I feel sorry for my kids, hopefully I wont be too grouchy and moody. 

Thanks Oak73, it was fun!

I finished 266th place, 5K in 38.22- just under 11min/mile- which is really good for me!  I truly am a beginner at this- Half marathon in September, I have so much work to do.  

I have a heart rate monitor question.  According to the 220-my age formula, 90% of my max is 153.  I ran this whole thing with my HR in the 150's- even hitting the 160's.

When I spin, I usually only hit the 150's in the surge, staying in the 130-140's during a class for the most part.  

I didn't feel like I was dying, it certainly was taxing, but I want to know if it is okay to be staying in my 90% percentile for such a period of time.  

Thanks guys

Bridget

Hooray for quitting smoking!  Now there's a real accomplishment!

YES!!! Good Luck. You can do it. Cool kids don't smoke cigarettes anymore.

Awesome job on the big race!!!

The only thing I've heard about the HR formula is that the result it is an estimated number. Your exact number seems like it will most likely be a little higher. Keep in mind that I could be wrong about this. There is a very very hard physical test you can perform that will give you a more accurate MAX HR. I will try to find it and post it for you. BUT it is very hard and you may also get to calculate your VP (vomit point). 

Hehehe! I do all the time! When sailing and converging with another boat, it's always an instant competition! But it doesn't matter what they're doing (running, sailing, swimming, shopping (?), I always have to do it better/faster. 

This is the best thing you can do for yourself!!! I have been addicted to nicotine since I was 16. Quit for 5 years, then back smoking again 5 years cycling on and off every ten years. My last quit was January 10, 2011. I took the year off from obsessing about any weight gain, grouchiness and took it easy on myself. Your kids WILL forgive you!

I admire your will and tenacity! Stick with it. I know you can do it and you will see so many improvements in your day to day. If you ever feel like giving up, don't! Just say to yourself "Five more minutes!" and be mindful as to why you are quitting every time you get the itch! If you can hold out for those five minutes you'll do just fine! And you will run, swim, bike (and do so many other things) better and faster, because you're lungs will be happier!!! 

Whooohooo for quitting smoking! You can do it! Best. decision. ever. For you and your kids.

Great job in your 5k! Isn't it the best feeling to finish a race?

Everything I've read says the 220-your age formula is kind of outdated. Sally Edwards, the women's triathlon guru, has several methods of finding your estimated MHR. She provides several options so you can do what works best for you. I did the 2-4 minute MHR test she describes and my MHR was 199 - a lot higher than other formulas, and I'm training in the right zones now since I really know (boy do I know!) where my threshold is. http://www.howtobefit.com/determine-maximum-heart-rate.htm