cayrip's and AbbieR's Mentor Group - Closed (Page 16)

Even though some of the other swimmers were much faster than I, it was still a great class for me, and I'm definitely going to try to get back there each week.  The instructor told me my stroke is good, but I need to learn how to get some push from my kick.  At the beginning, the instructor handed me a kickboard and she said, "Do 200 kick."  When I got 3/4 of the way down the 25 yard lane, I looked over at the ropes and I was not even moving.  Kicking like crazy and not even moving.  I finally got down and back, and the others had all finished their 200, so the instructor was like, "Uuuuhhhh, that's good Cody.  We'll work on your kick later."  I felt pretty dumb, but I like exposing my weaknesses, so I can work on them.

I think the others have given great advice.  Talk with the coach about it, tell him/her your concerns.  I would guess that most classes are used to having people of all levels there.

I'm happy with my first 5K today. I got a 29.20 and a sweet profile pic!

I think getting down to mid 28's is just pushing past the mental wall. I hope to improve for another race in 2-3 weeks.

Edited by Cozmo 2010-02-20 7:17 PM

Yay!!! WAY TO GO!!!!!!!

Good job!  

That is terrific - it seems like no matter what I do I can't get much faster then 1:50 per 100 - and that pretty much kills me, my steady long swim pace is right around 2:00 per 100, but I would love to be able to break 40 minutes in my HIM swim. 

Great run Cozmo!  I think getting faster in 5k's is hugely mental - it is kind of being willing to get to that point where you are certain you are going to heave (not to mention pacing correctly) and also knowing that you really can go that fast.  Even if I am not well trained, I can usually run a 5k within 90 seconds of my PR, now that I have a sense of what my body can do.   Do you do track workouts?  Even doing just a couple before a race gives you a sense that "yes" you really can run that  fast.

Cat

Xavi,

Hope the healing goes well - will keep fingers crossed that you are healthy in time for your HIM.

Cat

I have some more rookie questions...this time about transitions.  I'm assuming as you come out of the water, you unzip the wetsuit, and peel it off the upper body down to the waist while running to the transition area.  Once at T1, remove the rest of the wetsuit.  Underneath will be tri shorts and a jersey.  Do you have to put a bib number on for the bike or just for the run?  If they write a number on your arm with a sharpie, why do you have to have a separate bib number for the run?  Is that optional?  What holds the number on the jersey?

Also, about how much space do they give you for transitions?  Is it super tight or spread out.  I want to practice with conditions as close to race day as possible.

Well I don't know much about transitions but this is a pretty cool video if you have not seen it yet.


http://www.youtube.com/watch?v=brHcsqKM_mo

I don't. What type of track workouts?

Catalana,

I am out of 70.3 Singapore ....today I have tried to run Half Marathon Hong Kong...and my knee just worked more or less well for 6 Kms...next 15 just hurting like hell....anyway, I will select my next Ironman 70.3 target asap.

Thanks,

"XTB" Xavi.

That's too bad Xavi.  Heal up well so you're ready next time.

Sorry to here this I also had to pull out ... hopefully next year

Yes on the wetsuit.  As for the number, get a race belt.  Some races on require you were it for the run and some for the bike and run.

As for space, take up as little space as possible, no need to set up for a picnic   Yep, practice transitions!!

Sorry guys

Congrats on your first 5K!

Thanks for all on the 5K.

Now it's March!!

How did Febuary turn out for everybody? I know some have had some injuries so that really sucks!

Here's my totals..

February's totals:
Bike:	10m  - 3.3 Mi
Run:	5h 40m 04s  - 31.08 Mi
Swim:	20m
Strength:	55m
P90X:	30m
Racquetball:	45m

I am really starting to think I may not get my wheels and pedals back so I may just have to find money somewhere to get some.

I also updated my goals for March in my log. Now let go!

Here is my Feb.
Monthly totals:
S:  0.00 Yd - 6h 15m
B:  0.00 Mi - 16h 10m
R:  0.00 Mi - 11h 20m

I got my biking hours up, which I def. needed, although that was in large part due to a lot of snow here in the NE, so that meant indoors on the trainer.

So sorry about the injuries and missed races, that really stinks.

Cat

February's totals:
Bike:	2h 09m 26s  - 40.37 Mi
Run:	10m  - 1 Mi
Swim:	1h 25m 30s  - 4200 Yd
Strength:	20m
P90X:	1h 25m
Physical Therapy:	2h 25m
Pilates:	4h 50m
Stretching:	1h 20m
Yoga:	5h 20m

Yep, that's one mile.  One very awful mile.  Don't know if I'll be able to do the Indy Half in May.  I'm making progress, but it doesn't seem quick enough.

Well, of course they don't have to be on a track, but it gives you a lot of confidence that you can run "faster" (whatever that means to you) if you have done some faster runs, even for shorter distances.   I use Jack Daniel's charts in his book "Running Formula" or McMillian's pace calculator http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm to figure out what to run for workouts. 

For example, if your last 5k was a 29 min. and that is really as hard as you could go, you would run long runs at 11:18-12:18 per mile.  But you could plan to run one tempo run and one "speed" session per week (I honestly think if you are only running three times per week, I would only do one faster run per week, and rotate between a tempo run and cruise intervals of maybe 1000 meters - doing too much speed work too fast is a recipe for injuries).  Your tempo run would be done at about a 9:45 pace and your intervals at maybe a 9:20 pace.   I don't have JD in front of me so not sure how his numbers would compare to McMillians.   This doesn't work so well if you aren't pushing in your 5k race, since your paces are based on that race result.    What it does show is that much of your mileage is done slowly, but you shouldn't be afraid to speed it up. 

Another thing that forced me to run faster was using my results from longer races to predict my result in shorter races (going the opposite direction, IMHO, is a little trickier, because of course you may just not have the endurance training necessary for a realistic extrapolation).  2 years ago I ran a 1:55 half marathon, my first race in a long long time.  McMillian predicts running a sub 25:00 5k from that half marathon time (and the training paces reflect that).  So, all of a sudden I had a goal for my next 5k which seemed kind of challenging, but I really did surprise myself in that race - I had no idea I could run a 5k at that pace.  And once you surprise yourself once, well, then you find out you can just keep surprising yourself.

Not sure if that makes any sense.   I'd be happy to send book suggestions, etc. 

Cat

Here were my Feb totals.  The last week was a bit weak, but overall a very strong month.  I have that HIM in my sights for the 27th.  I'm starting to feel ready.

February's totals:
Bike:	15h 20m 35s  - 265.93 Mi
Run:	9h 07m 49s  - 66.67 Mi
Swim:	8h 18m 01s  - 18500 Yd
Foam Roller:	11h 00m
Walking:	30m
Yoga:	1h 15m

Did you really foam roll for 11 hours!!!!  Impressive!