Shellback1998 2012 Group FULL (Page 17)

Good luck and enjoy yourself. An indoor tri is a great way to get started. My first season before I went out and did an outdoor event myself and a friend of mine did several of these on our own. We did the pool and transitioned in the locker room as fast as we could and moved to the spinning room and then on to the treadmill.

On thing I would advise before the start is to hop on the elliptical machine at a really slow pace just to loosen up. It will open up your capillaries. If you have a heart rate monitor you want to only be in the low 100's for heart rate. If you don't and are going by effort you should feel like you're walking up a set of stairs slowly. For a ten minute effort you should barely have any perspiration at the end.

Second where this is inside be sure to have a sports drink to replace your electrolytes. It will get really hot with a full room in the spin.

Look forward to your race report!

So I'm just going to fill this whole page myself, alright?  -

I tried one of swimsmooth.com's Critical Swim Speed workouts and couldn't finish it.  In my defense, I had already gone a half hour on the elliptical and done my weights, but still, it bothered me.  But after I gave up on CSS, I just swam what seemed comfortable and noticed it was around 50 yards/minute.  So I decided to find out just what my comfortable long term pace is right now.  I figured try 50 yards/minute for 60 laps, which is 10 laps more than usual.  I finished my 60 laps in 58 minutes!  And I was comfortable with it; though effort increased toward the end, I didn't crawl out of the pool and whimper to the locker room.  I felt good!  Trained swimmers may point and laugh where I cannot see or hear them--I am well aware how slow this really is--but I am ridiculously proud of it.  57 minutes was my sticking point for a very long time for 50 laps, so I see serious progress. 

Thanks for the tips!  I'm sure there's an elliptical around a health club somewhere -  I'm also really glad you suggested the sports drink because I would have taken just water and you're right--I'm sure it will be pretty muggy in there!

You're lucky to have friends around who will set up an indoor tri with you--that's really great.  And a good idea for training too.

Today was one of those long view vs short view days. My legs just didn't have the push in them I would have liked. I was supposed to do 15 miles and did 11.6. I had been doing most of my long runs at about 8:55-9:05 pace and 149-150 average heart rate but I didn't have that in me. The pace today was 9:26 but the heart rate was only 139.

So short term today wasn't the best day.

I was looking through my logs and I found a run from late September on a similar route where I remember thinking I crushed it and I ran at 9:27 pace and 145 heart rate for 13 miles.

So long term my worst day in a long time is better than my best day from not too long ago.

Have to keep positive vibes and perspective.

Weekly totals:

Weight lifting X2 (no squats, no lunges)

Run: 2.5 miles

Spin: 515 min (yes I am being careful and trying to make it as much like outside cycling as possible. It helps that 80% of the spin instructors are cyclists or tri-athletes themselves and design their classes appropriately)

Swim: 7500 yards

I am injured so can't run. I thought I was better on Friday went 1/4 mile and quickly realized I was not. I'm icing and popping IBProfin and trying not to walk more than necessary. I am not going to attempt to run for at least 2 weeks, even if I feel like its better. By then hopefully I can make it to the Dr. and (s)he can tell me how long I really need to lay off. I am proud of myself for backing off and not trying to push it. I've done that in the past and made things much, much worse taking me out for months as opposed to days.

 

PS- did someone say they were doing a race in Orlando? That's my home base and I'm going home for Spring Break. If it's while I'm there I can be in your cheering section, let me know.

Weekly totals:

Weight lifting X2 (no squats, no lunges)

Run: 2.5 miles

Spin: 515 min (yes I am being careful and trying to make it as much like outside cycling as possible. It helps that 80% of the spin instructors are cyclists or tri-athletes themselves and design their classes appropriately)

Swim: 7500 yards

I am injured so can't run. I thought I was better on Friday went 1/4 mile and quickly realized I was not. I'm icing and popping IBProfin and trying not to walk more than necessary. I am not going to attempt to run for at least 2 weeks, even if I feel like its better. By then hopefully I can make it to the Dr. and (s)he can tell me how long I really need to lay off. I am proud of myself for backing off and not trying to push it. I've done that in the past and made things much, much worse taking me out for months as opposed to days.

PS- did someone say they were doing a race in Orlando? That's my home base and I'm going home for Spring Break. If it's while I'm there I can be in your cheering section, let me know.

Vince Wolfork??? Oh yea, he plays for that team that lost to the SUPER BOWL CHAMPS, THE GIANTS!!!!!

By the way, he is one large fellow. 

So I've spent almost 7 hours the last two days in various Dr.'s offices. I was just expecting a quick in-and-out, with them telling me to just ice, rest, IBprofin, etc. Instead I got sent to a sport-medicine clinic and after much prodding/poking and x-rays... they conclude a strained muscle and/or ligament. They said if I had kept trying to push it I could have fractured my hip, pelvis or seriously torn something and would have been banned from sports for a long time (6 months or more). So remember the lesson: when something hurts be careful.

For now I can't do anything for another couple days and then its limited to bike and swim. But at least my race is still 6 months away... plenty of time to recover and train.

So I've spent almost 7 hours the last two days in various Dr.'s offices. I was just expecting a quick in-and-out, with them telling me to just ice, rest, IBprofin, etc. Instead I got sent to a sport-medicine clinic and after much prodding/poking and x-rays... they conclude a strained muscle and/or ligament. They said if I had kept trying to push it I could have fractured my hip, pelvis or seriously torn something and would have been banned from sports for a long time (6 months or more). So remember the lesson: when something hurts be careful.

For now I can't do anything for another couple days and then its limited to bike and swim. But at least my race is still 6 months away... plenty of time to recover and train.