kenj's group - closed with a great bunch of triathletes in training!!! (Page 16)

I'm glad some of you are getting outside for a run! It is getting nicer here so maybe this weekend! Still too much snow/ice on sidewalks to run in the dark!

I have been putting some thoughts together on some running advice that my help some of you out!  I'll try to get it posted in the next day or so!

NAME: Ryan Knapp

STORY: I'm 26yrs old, lived in Buffalo most of my life, except for when I lived in Spain for 4 months and 1 year respectively.  I run my own soccer business (www.bflofutsal.com and www.statzpack.com) amongst other soccer related activities. I'm 6'2 190lbs.

I decided soccer and other sports wasn't enough and needed a new challenge, thus why I'm here doing Tri.  I knew I wanted something different, and boy did I find it. 

FAMILY: Married to my wife Renae since Oct 10, 2009.  She is a phD student at University of Buffalo finishing her dissertation in Behavioral Neuroscience (she's a smartie). We have a shetland sheepdog named Ella who will be 2 in April.

TRAINING: When I started I signed on with Jeff Klien (www.prsfit.com) and he has helped me through my training thusfar.  I am a firm believer in getting a coach when starting something new if at all possible, thus my decision.  He plans my routines as well as my nutrition (when I actually do the log for that).

SWIM TRAINING: I swim around 2700m M W and F.  Varying distances and sets.  My cousin is a DI swimmer and she is in the pool with me twice a week to help me work on my stroke. My problems are with reaching and being long in the pool and keeping my elbows high.

BIKE TRAINING: I bike 2-3 times a week. Saturday is my long bikeride (last weekend was 2.5 hrs at 95 rpm cadence). I just got new pedals put on and new shoes, so my bike is feeling nice.  Can't get outside in buffalo yet.

RUN TRAINING: I do 3-4 runs a week. Did my first actual race a month ago, which was a 5k. Ran that in 21:45.  Doing a 8k on March 6th and will be continuing my run training.  Train in various heart rate zones and distances. My long runs are on sunday and I'm up to around 10 miles increasing by a mile or so each week.

OTHER TRAINING: I still play soccer, volleyball, basketball, softball and hockey whenever possible, so plenty of cross training.

INJURIES: I have had surgery twice on my right ankle. Once was in 2002 to remove bone chips and in 2007 I had Brostroms and arthoscopy to repair 2 torn ligaments and also remove scar tissue.  Recovery is normally 6 months but I was back on the soccer pitch 87 days later.  No other major injuries.

MEDICAL: I have EIA (exercise induced asthma) which I use an inhaler for especially when running indoors.  Also have had some minor surgeries and a gallbladder removed in 1998 when I was 16.  I'm also blind in my right eye since birth (amalyopia). 

2010 EVENTS:

FOCUS: August 22 - Sebagoman half ironman in Harrison, NY.  Other tri's and races in the middle. Going to attempt the Tough Mudder run first week in May, we'll see how that fits in with my training.

GOALS: I want to win, something, anything. And not something that everyone gets.  When I train, I train hard, and I want to be able to look back and say, yeah, I did that.  Only the sky is the limit!

Looking forward to getting to know you all.  Took an hour to read the last previous pages, looks like a great group here, definitely excited.

Thanks.

Welcome to the group Ryan!  I'm glad you decided to join us!!!

Maybe with the swim help you are getting you can add to the swim conversations we've been having!

That is a fast first 5k time!  What other races are you doing this year?

400 warm up
10x50 swim smooth w/:15 rest
3x150 pull w/:40 rest (3/5/7 breathing pattern)
2 x [6x25 drill w/:15 rest
3x50 build w/:30 rest
100 easy swim w/:30 rest]
100 cool down
*2300 Total*

I am working on a lot of the same things you are, and that was a good explanation of what you are doing!  I like the finger tip drill, we have talked about the catch up drill (which is a very good one), and I like the fist drill (swim with your hand in a fist, helps to feel the arm pull).  I am a typical triathlete swimmer in that I don't kick enough, but I have been cured of my pull bouy addiction!

This morning I focused on form, but something someone (I think it was Scott) mention earlier was hip rotation and getting the belly button pointed towards the side.   It was really apparent I hadn't been rotating enough as my stroke smoothed out, my times improved, but most importantly I worked less to accomplish more!  Some of it was doing shorter sets, but I am sure the hip rotation really helped.

Your advice Ryan on remembering to exhale is important.

THanks!!!

I am working on a lot of the same things you are, and that was a good explanation of what you are doing!  I like the finger tip drill, we have talked about the catch up drill (which is a very good one), and I like the fist drill (swim with your hand in a fist, helps to feel the arm pull).  I am a typical triathlete swimmer in that I don't kick enough, but I have been cured of my pull bouy addiction!

This morning I focused on form, but something someone (I think it was Scott) mention earlier was hip rotation and getting the belly button pointed towards the side.   It was really apparent I hadn't been rotating enough as my stroke smoothed out, my times improved, but most importantly I worked less to accomplish more!  Some of it was doing shorter sets, but I am sure the hip rotation really helped.

Your advice Ryan on remembering to exhale is important.

THanks!!!

I am working on a lot of the same things you are, and that was a good explanation of what you are doing!  I like the finger tip drill, we have talked about the catch up drill (which is a very good one), and I like the fist drill (swim with your hand in a fist, helps to feel the arm pull).  I am a typical triathlete swimmer in that I don't kick enough, but I have been cured of my pull bouy addiction!

This morning I focused on form, but something someone (I think it was Scott) mention earlier was hip rotation and getting the belly button pointed towards the side.   It was really apparent I hadn't been rotating enough as my stroke smoothed out, my times improved, but most importantly I worked less to accomplish more!  Some of it was doing shorter sets, but I am sure the hip rotation really helped.

Your advice Ryan on remembering to exhale is important.

THanks!!!

I am working on a lot of the same things you are, and that was a good explanation of what you are doing!  I like the finger tip drill, we have talked about the catch up drill (which is a very good one), and I like the fist drill (swim with your hand in a fist, helps to feel the arm pull).  I am a typical triathlete swimmer in that I don't kick enough, but I have been cured of my pull bouy addiction!

This morning I focused on form, but something someone (I think it was Scott) mention earlier was hip rotation and getting the belly button pointed towards the side.   It was really apparent I hadn't been rotating enough as my stroke smoothed out, my times improved, but most importantly I worked less to accomplish more!  Some of it was doing shorter sets, but I am sure the hip rotation really helped.

Your advice Ryan on remembering to exhale is important.

THanks!!!

I am working on a lot of the same things you are, and that was a good explanation of what you are doing!  I like the finger tip drill, we have talked about the catch up drill (which is a very good one), and I like the fist drill (swim with your hand in a fist, helps to feel the arm pull).  I am a typical triathlete swimmer in that I don't kick enough, but I have been cured of my pull bouy addiction!

This morning I focused on form, but something someone (I think it was Scott) mention earlier was hip rotation and getting the belly button pointed towards the side.   It was really apparent I hadn't been rotating enough as my stroke smoothed out, my times improved, but most importantly I worked less to accomplish more!  Some of it was doing shorter sets, but I am sure the hip rotation really helped.

Your advice Ryan on remembering to exhale is important.

Thanks!!!

I am working on a lot of the same things you are, and that was a good explanation of what you are doing!  I like the finger tip drill, we have talked about the catch up drill (which is a very good one), and I like the fist drill (swim with your hand in a fist, helps to feel the arm pull).  I am a typical triathlete swimmer in that I don't kick enough, but I have been cured of my pull bouy addiction!

This morning I focused on form, but something someone (I think it was Scott) mention earlier was hip rotation and getting the belly button pointed towards the side.   It was really apparent I hadn't been rotating enough as my stroke smoothed out, my times improved, but most importantly I worked less to accomplish more!  Some of it was doing shorter sets, but I am sure the hip rotation really helped.

Your advice Ryan on remembering to exhale is important.

Thanks!!!

I am working on a lot of the same things you are, and that was a good explanation of what you are doing!  I like the finger tip drill, we have talked about the catch up drill (which is a very good one), and I like the fist drill (swim with your hand in a fist, helps to feel the arm pull).  I am a typical triathlete swimmer in that I don't kick enough, but I have been cured of my pull bouy addiction!

This morning I focused on form, but something someone (I think it was Scott) mention earlier was hip rotation and getting the belly button pointed towards the side.   It was really apparent I hadn't been rotating enough as my stroke smoothed out, my times improved, but most importantly I worked less to accomplish more!  Some of it was doing shorter sets, but I am sure the hip rotation really helped.

Your advice Ryan on remembering to exhale is important.

Thanks!!!

LOL!  I don't know what happened, but when I tried to submit the last post it gave me an error! I tried a couple more times than gave up!  I came back to try again and here it is several times!

Sorry about the unintentional multi postings!

Good luck with your run this morning Ryan! Have fun!!!

It looks like a great morning for a run!!!

The wetsuit is a wonderful thing!   From what I am told the salt water amplifies the buoyancy even more!  Good for you for getting it done!  My A race is IMFL, which will be my first tri in saltwater!

Lewis brings up a good point, and one that those of us in North America can't deal with right now.  But swimming in a wetsuit in open water is significantly different than swimming in a pool.  Swimming is swimming, but the dynamics of the wetsuit, any current, water temp, and chop provide distractions that if you haven't practiced in open water can be disastrous.  Very important to find a place to get at least a couple of open water swims in prior to your races, more if possible.

I'm blessed to live a couple of miles from lake access with a mile + buoy line that has triathletes training on every morning from May till September.  The last couple of years I have had very few pool swims in the summer. 

Geoff,
It may just be acclimating to being outside.  Although similar, there is enough of  a difference to create aches if ot has been a while.  Stretching, ice will help.  Ramp up slowly and you will be fine.