Big Steve's Group (Year Two) - CLOSED (Page 16)

80 minutes of swimming this morning. I believe that's the first time I've ever done 900 yards worth of pull with paddles like that 3X300 @5:15. The funny thing is the way the lane worked out today I"m the only one who uses paddles so I led. I'm a very strong puller so the first set I came in at 4:45 and people were like WTF? LOL. So I slowed the second two down and brought them in at 5 even. If I could ever get my kick to be even decent I'd  be such a better swimmer.

The odd thing about doing that much yardage with the paddles was the first set after it felt like I was swimming with novacane injections in my back. It was just so numb and without the paddle resistance it felt so weird. I felt really strong today and led from the start of class all the way to the 2X300 @5:30 near the end.

Hopefully I'll get a short bike in later to make up for my lost miles yesterday. They will be at low intensity though.

100 free
200 2X100 pull with paddles on :10 ri
50 kick with padles
50 Breast
50 one arm drills
50 free
200 2X100 on :05 RI
450 3X100 free + 25 non free + :30 vertical kick
150 5X50 corkscrew
400 8X50 @1 1 kick, 3 swim, 1 kick 3 swim all with fins
900 3X300 pull with paddes @5:15
300 6X50 @60 1-3 4-6 desc
600 2X300 @5:30
200 4X50 @60 alternate breast and free
200 free
3900

Scott, when you have such a complicated swim workout, how do you keep track of what you are supposed to do?  A cheat-sheet or do you actually memorize all that?  There's no way I could remember all that, I can't hardly keep track of my laps after a while.

-Ron

It's at masters swim so there's a sheet passed out by the woman who runs it. When I swim alone I write one out as well. Whoever is leading is in charge of lap counts and what the different nuances are and announces them to the lane. When that person is tired another person takes over. So you're not having to keep track during the entire workout. When I first started it was hard to keep track but now it's easy.

Got in my 45 minutes and 12.77 miles to make up for Wednesday. Pace was recovery effort.

If you're having problems keeping track of lap counts (I can't count past 10) I highly recommend this cheep gadget...  http://www.swimoutlet.com/product_p/4029.htm You wear it on your finger and press it with your thumb every lap.  Works great!  If you want to spend $199 try this gem... http://www.finisinc.com/equipment/electronics/swimsense.html   just hit go at the start of a workout and it will keep track of laps, stroke count, time per/100 and much more that you can upload to your computer or their site.

Took my lunch break in the basement today and cranked out a good ride...

	1h 07m 26.50 miles 23.73 Mi/hr
Avg Pwr: 161  Cad: 80

Good idea!  Actually, I've tried that before.  My problem is, after thirty years of staring at computer screens all day, and basic old-age, I can't see crap without reading glasses.  I should invest in prescription goggles, but there's a lot of other things I would rather spend my tri dollars on.

Guess I'll just have to print out my workouts in like a 32 font size

Got in a 1 hour trainer ride tonight - afraid I'm not gonna get in the 20 miles a day to hold up my end of the bargain... but I'm sure Scott has me covered

avg. Power=227, max Power=395, avg. Cadence=95, avg HR=128, max HR=144, avg Speed=19.2 mph

-Ron

Charleston is a hidden jewel. I don't think people realize when a nice and fun city that is. Great restaurants, the harbor is cool, lots of history, picturesque.......love it there. Savannah GA is another one that just rules but I'd give Charleston an advantage.

Haven't run since last Wednesday, got in an easy 5 miles @ a 9:04 pace in 45 minutes for lunch.  Should have gone outside, after coming out of the basement I realized that's its 50* out today.  Crazy for January in NJ.

Finally got my training wheel & tire today  (don't buy the one I recommended in a previous post).  Just got a cheep used $45 one from my LBS

Do you mean a wheel and tire for your trainer, or training in general?

I have a trainer tire and would like to get a cheap wheel for it so that I can just swap wheels when I go back and forth from trainer to outside. 

I'd also like to have a cassette on my trainer wheel so I don't have to swap that.  Are cassettes pretty much universal or do you need a specific type to match your components?  I'm still a noob when it comes to bike mechanics.

When training in Lake Placid last year the hills were killing me so I ended up getting a larger cassette. Less power/more cadence in top gear but overall easier to finish 112 miles.   That left me with the original cassette that the bike came with.  So I got the bike shop to give me a used wheel and they threw my old cassette and training tire on it.   My lesson learned is cassettes and wheels are not completely mix & match because before the bike shop found a used wheel I actually ordered a cheep one online and my cassette would go on it so I needed to send it back.  Hope this helps!

Enjoy your shopping!

Very happy with my run today and my week.

Ran 15 miles at 8:56 pace, 150 average heart in 2:13:36. My first warmup mile was at 10:10 pace and 151 average heart rate. You take that out and the last 14 were at 8:48 pace and the same heart rate more or less. The last mile which features two decent hills was at 7:56 pace and I still felt really strong. By far the best training run I've ever had. The weather was awesome. 36 degrees and mild with no wind. I dropped two layers which was smart. I was so comfortable the entire way. It was 42 when I left the gym in a t-shirt in January. Love it!

The week. Most biking miles in a week, most running miles in a week. First Time I've broken 800 minutes training in a week (elliptical included to get over that mark).

Awesome week Scott!

Couldn't resist the 50* today and went for a long ride.  Got in 50 miles in 3:13 with 1,945 feet of accent including a nice 3/4 mile 10% climb.  Average pace for the 1st half was only 14.5 MPH due to a nasty head wind.  Did a bit better on the return (of course wind died down and assistance coming back) and ended up with a total average 15.5 MPH / 77 Cadence for the day.  Overall stayed pretty warm but my toes were numb, was not able to do the run I had planned.  Fell asleep before they thawed out.  Next time need to put my ski boot warmers in my riding shoes on days like this.  Still great to get a long outdoor ride done in January. 

Recovery week begins. 25.05 miles, 16.34 MPH, 169 average watts, 194 max watts, 105 average heart rate, 117 max heart rate and 94 cadence.

Experimenting will taking my recovery rides and runs even slower to really rest the legs.

Enjoy the tapering and rest those legs for your race.

Totals for the week:

First time in a while that I've worked out for six straight days - seven if you count the six hours of powder skiing on Sunday as a workout (my thighs definitely thought it counted as a workout).  I'll put in 1.5 hours on the trainer later today and probably take a break tomorrow.

-Ron

Skiling counts!  7 days straight ... awesome Ron.  Good job!

I've been trying to get out of the house all day to get a run in to finish off a pretty good week but no dice so I'll call it a week @ almost 9 hours.  Most volume since September.  Feels great!

My totals for the week: