Baowolf's New Years Resolution Group-Closed (if are stuck with no group PM me) (Page 17)

Jared

I am currently following " by Gale Bernhardt's 13 Week HIM Program . i also have The Don Fink's Be IronFit 16 wk HIM Program
I can email you both if you want.

LMK

Carl

Edited by strykergt 2014-02-17 10:43 AM

Another morning at -8F (with the wind factor) Good news is it's supposed to warm up during the week, between 20-35F maybe less in the evenings. Another 2 months of winter to endure...

The Cycling show was amazing, with a whole section dedicated to triathlon. They even had a Tri challenge with an indoor pool, bikes and treadmills!
It made me even more excited about the spring season!

@Steve - and other training plan connaisseurs - I need your help!
I am on week 3 of a custom plan created here on BT (Beginner Oly, 4-8 hours/week, spread over 26 weeks-Oly is July 20, "A" race). Here are my concerns so far:

Swim: the plan already calls for 1,000 - 1,250 meter swims (2/week) and the distances go up gradually. Right now I do sets of 100's with 15-30 sec rests in between. I can do 1000m that way in one session, but when I'm done time is up, as the swim lanes are only open for 55 minutes at a time. So I need to maximize those 55 minutes. What do you recommend in order for me to be ready for my Oly?

Bike: Since week 1 I've been doubling the bike times; I think week1/Day1 had me biking for 17 minutes. Seriously? So I double up, but still feel I could do more. Last weekend my "long" bike was 60 mins (27 mins as per the plan). I have only 1 other short bike session during the week (around 40 minutes), during which I do various intervals. I need to get ready for a 135km bike challenge on June 14. Can I do more without adding bike sessions?

Run: I put 4 run/week (running is my weakest sport). Distances and times are very short ("long" run last weekend was 25 mins) and it goes up very, very slowly over the weeks until a 10K in July. I am also planning a HM in the Fall. I've ran 10K's a couple of times but it is the farthest I've ever run. How should I tweak this? Will I have the time to ramp up from July-Sept, or should I incorporate longer runs before???

Sorry (again) for the long post, but looking forward to your input.

Happy Training!

Thanks to everyone who chimed in about my little rant on racing fees. Nothing has changed but it makes me feel better that my philosophy on spending on hobbies, kids, vacation is what most considered a balanced approach. I have yet to come up with a final answer as to how I'm going to approach this but the one thing I do know is that I will do a HIM at some point this year.

I'm hoping that some additional free time will open up now that basketball season is over. This was a horrific season. For those who remember in December....the emailing parent after 2 or 3 practices...well, that never improved. Our team only won 3 games all year.....and only blown out 3 games out of about 20. We had some really bad luck and the coach (ME!) was a little slow to change some things to help suit our team better. To illustrate my point on the problem child; we played our last game on Saturday and a parent who was supposed to help me out but couldn't due to work was there to help. He mentioned 2 things to me. 1. how much we improved as a team 2. how that kid was the only kid that didn't listen or even try. On the positive side of things; my son made it to a tournament team and his best friend (who was on the team) will be joining him. So, it wasn't a total loss. Plus, my son is in the middle of futsol season with his best friend....so that's been nice too because he really likes soccer.

Today is my first day working 2nd shift. I'll find out tonight if I win a day shift bid (I should)...if so, I'll be back in the groove in early March. Work is still as good as I mentioned weeks earlier. I just like the way things are handled....nothing is a HUGE error....you correct it, talk about it and move on. My biggest concern is if something happens at work in the next few weeks...the staff is so young and inexperienced.....its very scary because you don't know if they'll freeze in a tough situation.

I got back into the gym today and did 45 minutes on the elliptical. I was able to push hard and not have to worry despite being indoors so I think the elliptical will be my indoor go to for awhile. I was a little anxious in how I'd do because the whole family has had a nasty stomach bug brought home by my son but I seem to have made my way through it. Now, its time to get back on track dietwise as well.....soup/saltines were about the only thing that we could keep in us for the last 4/5 days!

Kumar I hope your mary goes well. You don't have any info in your logs, so I can't comment on your fitness, pacing whatever. At one week out nothing you can really do except pace yourself correctly. Try to not compare yourself against folks who have been doing things longer, it is hard but it can be discouraging and that is the path to the dark side. Just settle in as much as you can to meet your goals. The more you have in your logs the better we can help ya along. Many of us have made our own mistakes along the way.


Swim: the plan already calls for 1,000 - 1,250 meter swims (2/week) and the distances go up gradually. Right now I do sets of 100's with 15-30 sec rests in between. I can do 1000m that way in one session, but when I'm done time is up, as the swim lanes are only open for 55 minutes at a time. So I need to maximize those 55 minutes. What do you recommend in order for me to be ready for my Oly?

Some of the BT plans start out swim heavy the first week or two. I usually look at the peek build weeks, look at how far I can swim at the time and then build so that I catch up with the plan somewhere later in the plan if I am already behind. I typically add 300 yards per week to the long swim, 200 to the medium and 100 yards to the short swim per week. If you can't swim as long, you can add a 3rd swim to help with overall fitness. Most workouts include 200 to 500 yard warmup, 200 to 400 yard drills, 400 to 3000 main set and 150 to 400 yard cool down depending on your total swim length. For an oly, if you are swimming 1000 to 1500 yards twice per week you should be ok. Once you get into better shape try to get some 200 yard, 300 yard and 400 yard repeats in there. One of Bt's IM plans starts with a 4800 yard swim week 1. You typically don't go that long until 2-3 months into a plan.

Bike: Since week 1 I've been doubling the bike times; I think week1/Day1 had me biking for 17 minutes. Seriously? So I double up, but still feel I could do more. Last weekend my "long" bike was 60 mins (27 mins as per the plan). I have only 1 other short bike session during the week (around 40 minutes), during which I do various intervals. I need to get ready for a 135km bike challenge on June 14. Can I do more without adding bike sessions? Bike is the easiest sport to do more in without taking too much away from your other workouts. When looking at the plan pay attention to intensity. A one hour bike workout at speed 17 mph is different than one with 3x LT efforts at 23 mph for 10:00 rest 2:00. Or 30x30' at LT, 30 recovery etc. So feel free to add more miles, or more bike rides, it will set up the run, but don't go too nuts or you will suck on your weekly runs.

Run: I put 4 run/week (running is my weakest sport). Distances and times are very short ("long" run last weekend was 25 mins) and it goes up very, very slowly over the weeks until a 10K in July. I am also planning a HM in the Fall. I've ran 10K's a couple of times but it is the farthest I've ever run. How should I tweak this? Will I have the time to ramp up from July-Sept, or should I incorporate longer runs before??? You can add some run here also.

For an Oly, Ideally I would want to build to a long bike of 35-40 miles per week, long swim of 1500 yards, long run of 8-9 miles. You can survive an Oly on 20 mile long bike, 1000 yard swim long and 5-6 mile run long. But to do it with some speed you probably want to go a little longer than the actual race distance in each event.

Edited by Baowolf 2014-02-17 11:09 PM

Carl I'll definitely take you up on your offer for that TP once I get this half mary out of the way and reg for my HIM. Disappointed that I waited too late to register. Most of the Ironman 70.3 series events I was considering are sold out (Eagleman and Raleigh). I may just do a local Setup events series one.

Last week I started out pretty strong in training, Monday I had 55 mins in the pool, 3000 yards. My runs were on Tuesday (4.24 mi, 39 mins), Thursday (3 mi, 26 mins), and Saturday (about 2.5 miles, haven't uploaded my data yet). Kinda fell off near the tail end of the week. Instead of doing my Sunday long run, I drank heavily. And instead of making up for it on Monday I was nursing a sever hangover.

Long run and hanover, not a good mix.

Heads up guys 2XU is having a decent sale at their outlet, Tri shorts and tops are $29 for last year's stuff. If any are interested, this is down from like $55-60 for their entry level tri outfit. There is probably some time left on presidents day sales also, but not much.

Don't have my size

Steve

and those that sleep with their bikes

I have been ignoring the fact after rides that I am right leg dominant about 37/67 L/R split let me know what best I can do to correct it. Will it shed benefits if I can get it closer to being balanced.?

Thanks in advance

Carl

Hi Steve,

Thanks for the advice. When I ran the DRC half in 2013, I tried to do what you suggest. Not compare myself to the others. It is hard to do, but if I start comparing, I will go to the dark side, that I absolutely do not want to be in :-)

I just uploaded my walk/run training logs since Dec 12th till date.

I also uploaded my swim video from Sunday, Feb 16th, the first time I did 18 yards freestyle with 8 breaths.(http://www.youtube.com/watch?v=vcU_dZJeCU8)

- Kumar

Kumar, please don't take this the wrong way... and guys support me on this that I don't want to ever discourage anyone. Kumar running once or twice a week for a marry... is gona leave you with a long long day. Most mary plans are 5 to 6 days a week. I like to be over 150 miles a month for marathons and over 200 is better, getting in 3x20 mile long runs before taper. The other thing I noticed is that your weekly miles do not support your long runs. Your long run should never be more than half of your total weekly miles, preferably about 1/3. It is clearly too late now to fix that, but I hope you go out very conservatively on your mary and accept that you will be walking much of it. Enjoy the day, make friends, hydrate and get enough calories, but you are capable of a much faster mary if you were able to fit in more training. Be safe.

On the other side of the coin Linda those are some solid runs you are putting up there. I hope you don't have any runs planned longer than 22 imles, you are creaping past the 3 hour mark on those long runs. Very very nice pace though. What is your goal pace for Boston? Remember the course is constant rolling hills, so if you get a chance to hit a hillier route go for it. The hills are not big, but it is hard to pace because you are always going slightly up or slightly down hill. Eyeballing your workouts I would put you in the 3:15 to 3:30 range for Boston.

Equalizing pressure on your pedals would be fine for efficiency if you have the toy that measures pressure under each shoe. If not it is hard to do. The one leg pedaling drill is sposed to help with that some.

Edited by Baowolf 2014-02-19 12:36 AM

Steve - Totally respect your opinion. 26 miles is a long way to walk forget about run walk. I can remeber me and some buddy's going for a hike not realizing how far it was. It was an 18 mile section of the AT from Culvers lake to High point NJ. Boy were we tired and sore.

Kumar - Sound like you have done something similar before. Not sure what your experience was but putting in the mile to support an event, HM, Marry, reduces injury risk and will help you feel much better when it is all said and done.

Isabella - those temps are not friendly at all.

I am feeling a little intimidated by the snow pile around. The plows never really plowed back to the road edge so narrow roads are even narrower and there is nowhere to go if a car is not paying attention. Weather is warming a bit this week. Hope the snow melts.

Joe - we will try to push some warmer weather your way. Last week 20's, this week 80's. That snow situation sounds claustrophobic!

Kumar - weather is looking great for Cowtown. Temps 44-63 and wind @ 5mph. Steve is telling you straight up what it takes to properly train for a mary. That being said, I know quite a few folks who have completed marathons without training properly according to conventional wisdom and training methods. And then there are those, like me at my last mary, who trained properly or maybe even too much and have a rough day anyway. Yes, those last 10 miles will likely be tough given your training, but I get the sense that you will embrace the experience and make the most of it. Something beautiful about showing up at the starting line with nothing except the race left to do. So go do it, and know that we will be cheering you on!

Had less residual pain after my last jog/walk, and just finished up another one and will see how I recover. Yes, I have to recover from a 3 mile jog/walk that includes only 1.25 mi of running. 15 miles on the bike yesterday, and hoping I can get to the pool today. Pool was closed Monday due to holiday, and hoping a water leak repair in the back yard doesn't keep me from making it today.

Question: has anyone used neoprene swim socks and/or cap? OWS's are starting here in March...water temps likely mid/upper 50's, which is the same as the water temp in SF bay, where I hope to swim this summer.

Carl: In terms of evening performance, weight exercises like step ups and side lunges (see http://www.youtube.com/watch?v=vcU_dZJeCU8,0:55 and 1:40 marks), and other similar single leg exercises help isolate one leg from the other to even out and improve one leg's performance.

Kumar, good job getting in the pool and getting a workout in on Sunday. Also very cool that you added a video. As far as your stroke, looks like you're getting good extension on your arms, but your left arm stroke actually looks like a 'catch up drill' which is a good drill, but your right is more along the lines of a typical stroke (as you recover your right arm, your left is pulling). Not sure if that's intentional or not. Also, your kick is perpetual which is better than what I'm capable of! It also might help if you got a little more body rotation that will help your left arm get out of the water. As far as the mary goes, good luck!

The swim cap is easy to use and I recommend for cold water ( 55F or colder) and I just ordered a pair of neopreme socks for possible use at my IMs for this year depending on wether temps and water temps. They sold out at IMLT before I could buy some, but I saw a lot of warm toes when mine were numb during the swim.

Thanks Steve! Time for a little shopping.

Steve - week one and counting..woohoo! Are you still feeling worn out? So the foot seems to be doing better. And the pain I experienced happened more when I wasn't doing anything. I would be sitting and pain would radiate through the foot. Must've been growing pains or something. Oh, and my shoes are not old. I'll check the miles, but they might have 100 miles on them.

Mike - the snow you and the others are experiencing is amazing to me. Living it is different than thinking about it, but I've always wanted to wake up and find 2 feet of snow on the ground. Hang in there!

Carl - In training for IMCDA i rotated my long rides between a hilly course and a flat course, and as Joe mentioned I rode the actual course several times. I would tell anyone doing a race to ride the course if/when they have the opportunity. So you could make a few of your long rides the course and then go into the race feeling very confident. I had to be ready to ride hills, but I coudn't do my long on the hills every time or else it would have burned me up. I'll take cold and snow over hot and humid any day. I started wearing a pedometer as well. Haven't paid attention to the miles only the steps. I will have to check it out for myself.

Joe - out pacing your daughter up the hills = awesome!

Pam - you post the best stories. I can picture you being very intentional to make sure your family knew every time you bought something with your money. What a great idea! I hope the excuses are finding their place among life for you

Kumar - You are doing some exciting things this year and it's only February! Swimming gets better as you...swim Please make good decisions for your marathon next week as far as pacing and such. It would be such a drag if you injured yourself or had to drop out. Take it slow. If you feel really committed to running some of it I would recommend you plan a run/walk system. Run for 2min/walk for 2min. It will give your body some recovery that it will really appreciate and something for you to pay attention to besides all the miles. Most importantly I hope you have fun!

Carol - my heart is grieved that you are still having pain. I hope you figure it out and get it fixed soooooon. I can't believe your just out cruising around on your bike. You must live in Texas or something

Jay - Glad the elliptical is working for you and glad you missed the bugs flying around your house. Many people have been sick these last few weeks.

So things are moving along relatively well for me. running and biking consistently and feeling good while doing both. Decided to cut back on my bike speed a bit because it felt like I was maybe pushing a little too hard too fast because I don't like seeing my speed as less than last year, but that's not really realistic. Still haven't eaten any chocolate and the last few days have felt like I'm actually starting to get over the cravings. I haven't been constantly thinking about it and wanting it. Though the desire is still not gone. At least I am able to wear a pair of pants that didn't fit me at the beginning of January. I do like progress. Steve and I are on the same page regarding having chocolate for birthday, so next week I will be baking myself a chocolate cake and slathering chocolate frosting all over it and thoroughly enjoying every chocolaty bite

Great job fighting to get out there despite injuries, work schedules, weather, etc., etc.

Thanks Steve, Joe, Carol, Phil and Samantha on your comments.
I will let you know how the Cowtown marathon on Feb 23rd goes.

- Kumar

Goodluck Kumar

Texan to a Fellow Texan take your time you have a 7.5 hrs. time limit have fun.


Cheers







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Howdy fellow Texan (Carl),

Thanks. My goal is to finish, possibly in 7h 15m doing 1:1 run, walks or 30 sec, 30 sec run, walks.

What do you use to log your swims (some waterproof Garmin device?) and
What do you use to log the bike rides when you are on a trainer?
Is there some additional sensor that is needed along with the Garmin device?

I currently have a Garmin Forerunner 305 that is not waterproof and am considering upgrading to a device that is meant for a triathlete.

I was looking at your training logs and they are inspirational for me.
I just signed up for my first Sprint tri on Aug 3 (Rockwall Kiwanis Tri-Rock Triathlon) and have put a 5 month training plan for it on beginnertriathlete.

- Kumar

Kumar,

I have the Garmin FR 310XT and I love it. I can swim with it and record time and laps. If swimming open water it will track distance too. The only thing is that it doesn't track HR in the water.
For the indoor bike (trainer) you just need to add the Garmin Speed and Cadence sensor, and it works great!

We were discussing some fitness watches earlier in the thread. For indoor swimming, the Garmin 910XT, Garmin Swim, and the TomTom Multisport GPS all count laps. Most devices with ANT+ or BLE/Smart capabilities can measure speed and cadence while on a bike trainer if you get an accompanying speed/cadence sensor (most have packages that include additional sensors). Speed/cadence sensors typically attach to the non-drive side seatstay of your bike and interface with two magnets: one on your pedal arm and the other on a spoke.

I've been using the Tomtom GPS Multisport watch for a couple weeks and and it's a solid piece of hardware. It's not ANT+, it uses Bluetooth, but I got the package that came with the HRM and cadence sensor (that version is the only one that sports an altimeter). The software for swimming analytics does not compare to the robust Garmin software, but the 910XT is double the price and that should be expected coming in. The Tomtom does have strokes/length and Swolf metrics, but doesn't map out each length of the workout like the 910XT does. Pairing with sensors and GPS are painless. Check out DCrainmaker's blog; he posts amazing in-depth reviews on all sports watches, and even offers a 10% discount to clevertraining, which allowed me to get the Tomtom performance bundle for $270.

If you are seriously considering the 910XT, I suggest you read about the Garmin Fenix 2. It looks like an amazing watch.

Kumar

Howdy!!!!! If your looking for one all around device for tracking swimming,biking and running. I am sure everyone will agree the Garmin 910XT is the most versatile , it can track swim,bike and run. The 910XT specifically the swim portion can be used for indoor pools and open water swimming. The model previously mentioned was the Garmin 310XT it is same as 910XT in tracking running and biking the only difference is you cant use it on indoor pools only for open water swimming. Looks like in your video you are very comfortable in indoor pools.

IF you are comfortable with Forerunner 305 in biking and running and just want the swim. 'The Garmin Swim" is the only swim only device the only thing is it is only useful for indoor pools. You cant use it on Openwater swims.

For indoor cycling either 910XT or 310XT you will need cadence/speed sensor Garmin GSC-10.

Goodluck to you kumar and i admire your patience in training.

Cheers!!!








Edited by strykergt 2014-02-20 9:03 AM

If you are in a pool, just count laps, yardage is easy to measure. Outside, ya you can go fancy or just mark your swim time and estimate the distance. On the bike if you have an odometer, you can just mark the time and distance. Yes trainer distance is not necessarily the same as road distance, but it is close enough.

Samantha, actullly I have a cold so energy level is low related to that. Last night I took a 2 hour nap before starting my bike ride.

So far today 7 mile run, 4x 30 second stides at 5:30 to 5:00 pace, but kicks (40), high knees (40), kariokie (40 each side), 5 x 800 repeats
at: 7:17, 7:07, 7:12, 7:12, 7:11. Nap time again.

Hrm 1500 yards continuous at race pace was harder than expected, go figure 19 weeks to CDA....

Edited by Baowolf 2014-02-20 8:57 PM

Steve - no. Being sick stinks. Glad you napped. I think sleep works miracles. So my foot is aching again today. I'll keep paying attention and see what
Happens.

As for buying monitors I want to add that I've done all my training and racing with a simple bike computer for tracking speed distance and cadence. I use an app on my phone to track my outdoor runs as the treadmill for inside runs. For swimming I count my laps using the chrono option on my wrist watch. Each lap I hit the split button then I multiply when I'm done to get total yards. As for heart rate because I'm new and because I'm cheap I base my training on breathing rate and how hard my heart is pumping. I'm certainly not against anyone buying cool training toys but I do think its important to know they are not necessary to get you to the start and/or finish line.

That makes perfect sense, thank you.