Gordo Byrn's Group - FULL (Page 15)

Writebrained - 2009-01-05 3:35 PM

 Love it

Ok did a TM run today, HR was a little higher than last time.  Not altogether sure why.  So here goes:

20 run 1.5%incline <-thats as low as it will go.  Starting HR(70)

WA .55mi @ 3.5mph HR(110)

5@ 4.8 (150)

10@ 4.6 (152)

15@ 4.4 (147)

20@ 4.4 (151)

WD .5@ 3.5 (120)

1.25@ 3 (115)

1.5@ 2.5 (97)

For some reason today had to run slower to keep HR below 150.  Found at the 4.4 I can fast walk that (just)  but the my HR would go up.  If I slow ran it then my HR would be were it should.  Was hard to do either one at that speed though, walking and I wanted to run, running and I wanted to walk. 

I'm still learning to swim using the Total Immersion program. I'm doing triple zipperswitch drills, which means I'm basically doing a very slow stroke. When I start a lap, I'm fine, but around 30 yards I have to roll on my back and rest for a while. Then at the end of the lane I stop and take a few breaths before continuing. Is this normal as an extreme beginner? Is there anything I can do to get my breathing more even so I don't have to float on my back?

Thanks Gordo - my wife is jealous of you!

Question: When stuff comes up and I have to choose between workouts just for available time, is there any preference of which should go first? Example - Yesterday I was supposed to bike and do weights. Didn't have time to do both so I skipped the weights. Should I consider the weights expendable instead of missing a swim\bike\run workout?

Short easy run today.

Heart Rate 

Gordo,

My legs felt heavy this morning.  So instead of an hour run this morning, I slept an extra 30  minutes (needed) and "walked with a purpose" for 30 minutes.  I didn't want to sleep and completely miss a workout, so got a walk in.  Is this OK at this point in my training?  My first sprint isn't until mid May, and my "A" races are oly distance and 1/2 mary in August/Sept.  The ultimate goal is HIM distances 2010.  My understanding is it is better to back off now and get back at it tomorrow.

Brian

28 min swim (700 yds), 60 min spin

HR data on 60 min spin 1/6

START:  102

10 min:  122

20 min:  137

30 min:  132

40 min:  138

50 min:  133

60 min/END:  89

this was a great spin class.  comparable instructor-wise to the 2 hr spin - this is more of a 'road ride' simulated class than a fitness class.

continued to focus on working steady and consistently.  a bit more of a challenge w the 1 hr class than the 2.

also, experimented w what helps to bring my heart rate up/down.  {similiar to what i did w my run}

increase cadence heart rate goes up

decrease cadence heart rate goes down

the other 'strategy' ive employed quite a bit is a technique i learned through meditation and yoga - ouija (sp?) breathing - breathing first, where the inhale is a long as the exhale, and you breathe in through your nose, and out from down in your throat, making a 'gutteral' sound as you exhale.  {i felt bad for the person on the bike next to me....}

but it worked like a 'charm' to get that heart rate back down into 'range' and there was this 'invigorating' quality to it as well - im sure theres some science to back up what i was experiencing.

it was fun to watch the changes and how the slightest movements/actions could affect my HR {again, im easily amused...}

as for my swim, i really, really, really focused on staying relaxed, taking full advantage of my 10s rest in between sets, and maintaining the 3 stroke breathing throughout. 

im happy to report, that i believe to a great degree (not 100%, but....) i accomplished those goals...

but again, its a VERY mindful/intentional practice for me {again, resisting that tendency to push...work unnecessarily hard}  steady as she goes....

your plan GORDO, to have us moderate our workouts, i beginning to see the wisdom, and i believe im just starting to reap the benefits...

im able to clearly identify an increase in endurance and going from workout to workout is so much 'easier' now, in the sense that i dont feel 'hammered' all the time. 

my body is taking a liking to the steady, consistent pace. 

and the bonus:  im beginning to experience how its translating into my everyday life as well.  my life has taken on a different cadence - to use a cycling metaphor.

thanks for your 'gentle prodding' to get us working this way!  i am already experiencing the value of it on so many levels.

onwardandupward.

Swam 1 mile today.  Drills.   Really working on the "high elbow".

                                                                                                                         www.swimsmooth.com

Sorry I've been quiet everyone.  Well past week has been miserable.  Twisted knee while back up in Boston on some ice.  Knee swelled up like a tick.  Have my trusty McDavid brace for it now.Then I've been beaten down with a brutal chest cold.  Finally feeling a bit on the upside today (day 6).  Be back tonight with a spin on the trainer! 

More to follow.  Hope everyone had a better start to the New Year than me!

Sorry to hear that!!  Hopefully you are on the mend though.

TM run this afternoon whole thing at 1.5 incline:

Starting HR (82)

WA .5mi @3.5 for 8:44 (116)

5min @ 4.6 mph (137)

10 @ 4.6 (145)

15 @ 4.6 (145)

20 @ 4.6 (150)

WD .5mi @ 3.5 for 8:36 (114), 1mi @ 3.5 for a total of 18:36 (101)

G is it better to start faster and then dial it back or start slower and up it or find the magic number to keep it the same speed the whole time?

oh dear, Phil.

heal well.

Dave,

 I've never had fabric interference but I certainly have had powerline and/or simply low moisture on the strap give strange readings.  As well, the transmitter will, eventually, get a low battery and that will lead to erratic readings.

 g

 Good question -- first thing is to build your fitness by walking // when you find that you can no longer sit in your steady zone, it is time to start to add a little running.

 Let's say you have 40 minutes... do this two times... 10 minutes walking then a set of 1 min run / 1 min walk (alternate for ten minutes).

 Over time you can extend the run bits.  from 1/1 to 2/1 to 3/1 to 4/1.  More than a fixed schedule, aim to extend the running once you are no longer able to get into your steady zone by walking.  So long as you can train in your steady zone with walking, there isn't any need to increase the pace.

 In fact, all of us will find that we need to walk hills when we are endurance training.  That is completely normal.

 g

 Don't worry about that weird HR number - if it repeats often then come back to us.

 Using the clock -- right now your #1 goal is extending your relaxed swimming "endurance envelope" -- in other words how far you can go with three stroke.  Focus on that and don't worry about the clock.  It's a distraction for you main goal.

 However, you are likely a curious lady so I'll answer... just remember to focus on relaxed swimming.  Here is what an experienced swimmer is able to do...

 In competition pools, they typically have clocks positioned at each end of the pool facing sideways.  Experienced swimmers are able to use-the-clock to track their pace without slowing down.  They can check the clock (without stopping) when they come into the wall and/or as they come off the wall.  The very best swimmers, don't even need a clock -- they can tell how fast they are going by the pressure of the water against their bodies -- as we speed up there is A LOT of pressure against the body.  Swim fast freestyle with long fins on one time and remember that you are still likely going slower than an elite swimmer.  They really move through the water fast!

So the first step of learning how to use the clock is how to read the clock and swim a set with fixed send offs.  As well, once you have a handle on that, you can take a split for your long intervals as a back-up in case you don't count right.

 Hope this helps,

 g

Mel,

 Great summary, thanks.

 Blisters -- what type of socks do you run in?

 Adding volume -- sticking to a 5K type plan, or using a BT 10K plan -- either should be safe.  For knee pain -- I had that as well when I started.  What really helped me was a combination of hiking in the hills as well as transitional lower leg strengthening exercises.

 Also remember that hiking and cycling are safe ways to build endurance that transfers over to your running.

g

 Matt,

 Remember that you can toss the foods that you don't want around the house, we don't have to eat them... (I was checking out your blog).

 If you are doing the IT program (which I like), then my recommendation is do-the-program.  In other words, they have a proven program that will work for people like you.  So trust Terry and his team to get you there.  If they recommend that you float on your back, then stick with it.  The floating is part of the system, helps with comfort/balance in the water.  You'd be amazed at the number of people that can't do those drills.  When you figure them out they will be useful for you.

 Some folks find that they benefit from short fins to help with the drills.  However, my experience is that if you can do the drills (even slowly) without fins then best to skip the fins.  A lot of swimmers get fin-reliant.

 g

 First tip would be choose a base-level program that lets you consistently out perform.  That REALLY helps the mental game.

 Second, my choice would have been the one you made -- keep the aerobic work.

 However, so long as you get something done... that is the main thing.

g

 Brian,

 You made the right call.  Give some consideration to your life/training in the last 72 hours -- was there some bonus training or extra life stress that beat you down a bit?  (No need to post, just consider it).  If yes then consider how that might be avoided next time.

g

 One things to watch when you recover with a bent elbow recovery is that you keep your shoulder blades down -- many swimmers with shoulder problems will find that they are shrugging through the recovery phase.  So watch for that, especially at higher effort levels.

 One thing that helped my open water swimming was to shift to a swing recovery -- the arm swings forward (it will feel like you are swinging a straight arm).  Benefit is easier rotation; greater relaxation; and better entry position.

g

 Solid workout -- this is a good endurance session for you.  You are using the incline well to manage intensity.

g

 Hang in there!  As my first swim coach taught me... "you aren't a real athlete until you have had to cope with illness and injury".

 Remember that you will recover and do your best to get outside into some bright natural light -- helps the mood when not training!

g