jsnowash's training group - FULL!! (Page 16)

Lovey - 2010-05-14 9:02 AM

WEEK one / DAY 3 of Swim Zero To One Mile in 6 weeks:
4 x 100 yards...rest for 12 breaths between 100s
4 x 50 yards...rest for 8 breaths between 50s
4 x 25 yards...rest for 4 breaths between 25s
total: 700 yards

That is the original workout for week one. My workout ended up being longer. After the second set of 100s, I felt I could have kept going so I did the 3rd and 4th 100 nonstop. I felt good. I moved on to the 4x50s but with a slower pace, I kept going nonstop for 500yards instead!!

I did 500 yards nonstop!! I did it slowly but surely. It took me 23 minutes to do that 500 swim but it doesn’t matter because I did the distance.

My workout ended up being
2 x 100 yards...
1 x 200 yards...
1 x 500 yards...

Total: 900 yards

(ruthkazez.com/ZeroTo1mile.html)

Lovey

Lovey - 2010-05-17 3:35 PM Call me crazy. Saturday is my usual long runs but if we race on Sunday we only do 2 to 3 miles if we are going to really race it. Yesterday I did an 8+ mile run so I figured I won't be racing it. Well I tried racing it anyway. With an official time of 36:16, I beat my last time by almost two minutes. Then on the way home, I stopped by the trail and rode the 11 mile bike course. I had brought my bike just in case I felt like riding. My legs need a rest now. Lovey

etakla - 2010-05-16 6:50 PM well I've been injured this week.  My back really started bothering me after last weekend's heavy training and I was out all week.  I had to leave work twice because it was so painful to sit for so long!  anyways, I went to the chiropractor for the first time ever on Thursday and it seemed to help (or it was just time to get better).  Anyhow, I felt much better Friday but wasn't sure about the race.  Today (saturday) I did 2 miles - some walk and some jog, and rode my bike.  No fallout from that yet so I'm on for tomorrow!  I don't expect to be at my best but I really, really didn't want to back out.  I am hoping to finish and do well enough - I am no longer sure about being in the top half of my age group but we will see!  Thanks for the support here - sorry I have not contributed as much as many of the rest of you but I sure have been reading and absorbing the advice!  Enjoy the rest of the weekend and I'll let you all know how it goes!

etakla - 2010-05-15 9:50 PM well I've been injured this week.  My back really started bothering me after last weekend's heavy training and I was out all week.  I had to leave work twice because it was so painful to sit for so long!  anyways, I went to the chiropractor for the first time ever on Thursday and it seemed to help (or it was just time to get better).  Anyhow, I felt much better Friday but wasn't sure about the race.  Today (saturday) I did 2 miles - some walk and some jog, and rode my bike.  No fallout from that yet so I'm on for tomorrow!  I don't expect to be at my best but I really, really didn't want to back out.  I am hoping to finish and do well enough - I am no longer sure about being in the top half of my age group but we will see!  Thanks for the support here - sorry I have not contributed as much as many of the rest of you but I sure have been reading and absorbing the advice!  Enjoy the rest of the weekend and I'll let you all know how it goes!

Lovey - 2010-05-16 6:35 PM Call me crazy. Saturday is my usual long runs but if we race on Sunday we only do 2 to 3 miles if we are going to really race it. Yesterday I did an 8+ mile run so I figured I won't be racing it. Well I tried racing it anyway. With an official time of 36:16, I beat my last time by almost two minutes. Then on the way home, I stopped by the trail and rode the 11 mile bike course. I had brought my bike just in case I felt like riding. My legs need a rest now. Lovey

etakla - 2010-05-17 6:29 PM guticur and Straydog - thanks for the encouragement!  Things went well - hopefully the back will be oK in the morning but so far so good!

Lovey - 2010-05-16 6:35 PM

Call me crazy. Saturday is my usual long runs but if we race on Sunday we only do 2 to 3 miles if we are going to really race it.

Yesterday I did an 8+ mile run so I figured I won't be racing it. Well I tried racing it anyway. With an official time of 36:16, I beat my last time by almost two minutes.

Then on the way home, I stopped by the trail and rode the 11 mile bike course. I had brought my bike just in case I felt like riding.

My legs need a rest now.

Lovey

etakla - 2010-05-16 9:20 PM

I DID IT!!!!!!  We did the du this morning - 2 mile run - 18 mile bike - 2.5 mile run.  I think I am still physically in tact  We did a 1:41.something which is where we wanted to be.  We had talked about between 1:40 and 1:45 so goal achieved!  I also finished in the middle of the ladies as well as in the middle of my age group.  Things were fun!  I was most proud of our bike as we went under an hour and we had thought we would need a few more minutes for that.  I'll post more details once results are posted as I didn't write down my splits, transition times, etc.  I give my friend a lot of credit since she stayed with me and I KNOW she could have gone ahead.  She said the first race we do together and next time we will do our own race.  Awesome support!  I'm going to try and post a pic - I'll see how that goes.......

guticur - 2010-05-16 9:00 PM

Just came back from semi-long Zone 2 run (trying to take it easy this week). Weather was perfect. Everything was great, except I found out the hard way I should not OD on Sushi 1 hour prior to run. It kept trying to exit my body, and it was of the spicy variety.....yuk!!!

etakla - 2010-05-16 9:29 PM guticur and Straydog - thanks for the encouragement!  Things went well - hopefully the back will be oK in the morning but so far so good!

eliseb - 2010-05-17 9:03 AM

Congrats to Elena on your race!  And congrats to the many racers whose events I haven't been around to cheer for!  I've just gotten caught up on posts.  You guys are awesome!

So, hi again, folks!  Sorry I've been such a stranger.  When last I posted I had a couple of bum knees, a sore achilles' tendon and a broken bike.  Well, the bike is fixed, and the knees are doing a lot better.  I transitioned my training over to the elliptical until the knees are stronger.  So far, so good!  I'm into the 5th week of the Couch to 5K program and feeling pretty good.  I met with a Master Trainer and got some specific knee strengthening exercises to build up the stability in both knees.  I've just started them, so hopefully I'll be back to the treadmill or outdoor runs for at least a couple of weeks before my 5K at the end of June.  I did my first off day cardio workout on the bike today, and it went well.  My pace is crazy slow, but at least I got started!

Because life is always changing, I may have to adjust my plans for competing in my first tri this year.  But I have a new event to keep training for: I've added prenatal yoga to my weekly workouts and am working hard to be the fittest I can be before the big day.  If any of you folks with kids have advice to offer about training or anything else, I'd love to hear it.  I will be checking in more frequently now, though my training log is pretty hopelessly out of date.  I'll put in yesterday and today's workouts and start fresh from there. 
 
Best to you all!

Elise

Lovey - 2010-05-17 10:12 AM

WEEK two / DAY 1 of Swim Zero To One Mile in 6 weeks:
200 yards……… rest for 12 breaths
4 x 100 yards...rest for 12 breaths between 100s
4 x 50 yards...rest for 8 breaths between 50s
4 x 25 yards...rest for 4 breaths between 25s
total: 900 yards

That is the original workout for week two.
After being able to do 500 yards nonstop last Friday, I wanted to see if I could keep that up.

My workout ended up being:
200 yards……… rest for 12 breaths
600 yards……… done

The first set was all freestyle but the second set I did breaststroke every fourth length except for the last one which I sprinted. My breathing was steady doing bilateral every 3 strokes.

I am thinking if I should stick to the program or can I jump ahead to week 3 or 4 and follow it from there. What do you think?

Week 3 workout is:
400 yards……… rest for 12 breaths
200 yards……… rest for 10 breaths
4 x 100 yards...rest for 8 breaths between 100s
4 x 50 yards...rest for 4 breaths between 50s
total: 1200 yards

Week 4 workout is:
600 yards……… rest for 10 breaths
300 yards……… rest for 8 breaths
4 x 100 yards...rest for 6 breaths between 100s
4 x 50 yards...rest for 4 breaths between 50s
total: 1500 yards

guticur - 2010-05-18 12:11 PM

Rain, rain, rain, rain.....the little training I had planned this week will have to be indoors .  That might work out...I usually don't  overdo-it when I have a roof on top. 

etakla - 2010-05-16 9:20 PM I DID IT!!!!!!  We did the du this morning - 2 mile run - 18 mile bike - 2.5 mile run.  I think I am still physically in tact  We did a 1:41.something which is where we wanted to be.  We had talked about between 1:40 and 1:45 so goal achieved!  I also finished in the middle of the ladies as well as in the middle of my age group.  Things were fun!  I was most proud of our bike as we went under an hour and we had thought we would need a few more minutes for that.  I'll post more details once results are posted as I didn't write down my splits, transition times, etc.  I give my friend a lot of credit since she stayed with me and I KNOW she could have gone ahead.  She said the first race we do together and next time we will do our own race.  Awesome support!  I'm going to try and post a pic - I'll see how that goes.......