Mav's mentor group - CLOSED (Page 18)

Anyone else working out today?  Here is my morning swim workout.

RTB Master Swim (2600yds)
WU: 5x100
DR: 8x75;0:15RI as 1st25 Finger Tip Drill, 2nd25 Swim, 3rd25 Tips,
MS: 1x400: 0:15RI, 4x100 Fast 0:30RI,
    1x300: 0:15RI,   3x100 Fast 0:30RI,
CD 100 Back

Good to have you back! I wanna go to Hawaii....my favorite place in the world!!! Dont worry about the pool, just swim lots in Hawaii.

Yesterday was beautiful here in New England. Temps were in the high 60's and beautiful sunshine. I got to ride outside in shorts. I am almost able to ride like I did prior to surgery. Cant push up hills the way I used to but other than that I have really made great progress.

Last night I had Masters swimming. If you dont belong to a Masters group I would HIGHLY suggest you find a group and join. The coach is there to critique your stroke and the workouts will push you to go faster. This is my second time joining a group and I really see the benifits already. I dont push myself when I swim alone, so this makes me swim faster.That being said...not all masters groups are good. Most of the groups will let you pay a $5-10 drop in fee to check out the group/coach. This way you will know if it is a good fit. My group only meets 2x/week and I need to swim at least 3x so I do a long swim at an easy effort on the third day. US Masters Swimming has a website where you can look up local groups in your area.

Today I was going to ride but it is horribly windy 30-50 mph gusts so I will have to wait and see:/

We're in the same race!

I let life and laziness get in the way, but I'm back at it hard - 8 days to go!

Sorry I haven't been posting, but I *have* been training.  I've been tracking it at runkeeper, cause it makes it easier to update my faceyspace page...

see if this link works for y'all:  http://runkeeper.com/user/onefaller/activity/28404284

Hi Group,
The outdoor training season begins, now.  Starting with the first of many long rides this Saturday. Come meet me at Soos Creek and ride the Lake Meridian Oly 40k bike course.  On Sunday I'm racing a hilly half mary on Mercer Island as part of my HIM tri training.  Anyone else racing this weekend? 

Swim.Bike.Run Happy!

900 yards of pull drill yesterday, omg I am ready to wine.  I know you guys can relate.  My lat muscles are so sore, even my ribs hurt.  All this from swimming.  I can run, I can bike, but the swim coach opened up a big can of whoop ash on me.  Coach Courtney was out of town and we had a substitute.  The helpful sub called for inverted pyramid 900 yards of pull in the main set. 400, 300 and 200 yards pull.  I rocked the main set and I am so paying for it. sheeshh. 

I can't even drink coffee comfortably. 

Mark...what doesnt kill ya will make you stronger!!LOL...have another cup of coffee. Enjoy your 1/2 Mary this weekend. It so nice that we can finally get outside and train.

Lori and one faller...your race is next weekend? Dont overdo this weekend. There will be nothing gained by training hard this close to the race!!!!

I go back to work this weekend...felt like I was gone for ever

Mav - Happy to hear you're making progress.  The worlds highest mountains are climbed with lots and lots of small steps. 

Keep Moving, get Happy.

trying to reevaluate and get myself back into training. I took most of this week off and took care of some home business, with that done I have less on my mind. I set up appt with swim coach. I did ride my bike for 16 miles and added 2 bricks into that. The weather has been so great here. Hope to make it up skiing this week. It will be winding down here for ski season. Last days are April 15th except for A-basin which stays open until the snow is all gone.

I have checked in to see all that is going on. Hope everyone finished great in their races.

Yes, swam 1300 meters today (still have to stop, but only 2 recovery laps).  Will run later.  It's a Tune Up Tri--1.3mile run then 4 mile bike, then 350m swim.  My new orca tri suit is awesome!!  I can't wait for the race.  I just want to finish.

Lori

Lori , so excited for you. I think you will be amazed at how fast adrenaline makes you on race day!

Oh Lori,

Orca is my favoritre tri suit at the present time...followed by Zoot!

For all to know...MARK RAN A 1:55 half Marathon!!!! We have a fast fit guy in our group. Congrats Mark!!!!

For sore muscles...Motrin 800mg every 6 hours!!! I also do ice baths after long workouts and anything over 10 miles ( but you have missed that window). I dont know if you are familiar with Trigger Point. It is a kit you can buy with rollers and there are about 12 different exercises you can do with these rollers to break up adhesions ( scar tissue cause by overuse). I use it often and it works . I wont lie, its painful, but my muscles always feel better. A good massage goes a long way too

Hope this helps!

I've not tried trigger point therapy, but have a large foam roll that I use to massage sore muscles. My mashing is an adaptation of a series of exercises taken from "Age is just a number" written by the legendary Olympic gold medalist swimmer Dara Torres.  Its a motivational and inspirational memoir about staying fit, aging gracefully, and pursuing your dreams.

Today's workout was a perfect fit for where I'm at mentally and physically.  Nice follow-up to last weeks build day.  After a couple k's the legs started to loosen up.

RTB Master Swim workout (2600yds)
WU: 5x100 swim
DR: 12x25 as 1st25 Kick on side for 3, take 3 strokes and roll to other side. 3 breaths and roll.  (3inRoll), 2nd25 swim very fast.
MS: 3x300:Build / Pull Set with paddles and pull buoy's/
    3x200 Negative split.
   3x100 fast, keep the split times the same.

Swim Bike Run Happy

Dara Torres is my hero!!! I have not read that book, but I will now. She is so inspirational.

Once again we are getting snow here!!! I am done. I NEED spring 

Lori and one faller...big race this weekend...where are you at???

Michelle...we miss you

Mark, AWESOME JOB on you 1/2 mary!!! Did you do a race report??? Come on...we need to read all about it

As for sore muscles, I am a fan of tylenol (can't take ibuprofen), lots and lots of water (that's my cure-all), and lots and lots of stretching and my foam roller becomes my best friend. Nice of me to provide this insight days after you need it, right?!

K, off I go...wish me luck!

I'm here...   going to run tonight, and do a practice ride on the bike I'm borrowing.

nothing like leaving everything to the last minute, eh?  :~)

Good luck!!

Good luck in your big race.  Might be a good idea on a borrowed bike (after safety check) practice clipping in and out.  Practice taking one hand off the bars, reaching for bottles, reaching into jersey pocket etc.  Turn at slow speeds,  Practice braking. 

Have a fantatic race. 
Have Fun, Finish Strong, swim/bike/run happy.

Good Luck.