grandhavenbill's group - FULL (Page 15)

Now that I said that, I just looked at my data from the ride. The first half I averaged 16.7 mph, and the second half 18.2 mph. There was a pretty nasty wind in the face on the way out though. All in all I would say it was a good ride.

Nice work Brad and John, you guys are doing great.  Make sure you are taking advantage of those down weeks to recover and full absorb the training.  Remember, you only get stronger when you are resting!

Glad to see you are both benefiting from the stride workouts.  In addition to the fartlek-style runs you are doing, you can also add strides to the end of your runs.  I will frequently do them at the end of a 3-5 miler and usually do an easy 0.5 to 1 mile easy cool down jog afterwards.  Something else you will want to add to the mix on your long runs in negative splits or fast finish.  Basically increase the pace during the second half of your runs (compared to the first half) and/or a really strong increased pace last 5K.  Enjoy! 

Hey JeanMarie, glad you are still with us!! 

Improving swim times?  It's all about form.  2:00/100m is very respectable for someone with no competitive swim background!  Do you have access to a master's program or a swim coach thru your university?  How about someone from the swim team? 

Run times?  Form and turnover/cadence.  Tell me some more about your current runs.  What do you feel is limiting you?  In other words, what "gives" first when you try to run fast?  Legs fatigue quickly?  Out of breath?   See some of the exchanges above with Brad and John re strides.  I would recommend that you start doing these twice a week as part of your run training.

Also, for both disciplines, having someone video your stroke/form is VERY helpful in understanding inefficiencies. 

it almost looks like that arrow on the wetsuit is pointing at something

Disclaimer #1 - Not true

Disclaimer #2 - I may be 30 years old, but I can still act like a 12 year old with the best of them. Hope your not offended Jean Marie

The TI stuff is good.  You should be able to get a copy of the book at your local library you can get a really good handle on what they are preaching by watching the free teaser videos on their website. 

If you just can't swing a master's group or swim lessons, talk with your lifeguard and try to get hooked up with one of the local swim gurus.  I've never been turned down when asking someone to watch my stroke and provide some pointers.  Can't hurt to ask!

The best way to improve at running off the bike is to keep practicing it.  Not every bike workout of course, I'd suggest a brick once per week to 10 days.  Are you doing any speed work as part of your training plan?

Here in West Michigan, we won't be swimming outside until late-ish May unless we have some freakish heat wave.  Even then, the temps will be in the upper 50's.  Doable in a wetsuit, but still quite "refreshing"......