FoggyGoggle's Mentor Group - Closed (Page 18)

Ya I think mine was a combination of increasing milage too fast, adding LOTS of hills when I had been doing none, rarely stretching and high arches with little support. So adding lots of stretching, arch supports and some glut/quad strengthinging has been the key for me. I did some elec. stim and massage with PT for a few weeks too and that God-Awefull foam roller! From what I understand IT band issues are a constant battle so I am going to have to keep up on my stuff....might have to do fewer runs when I pick upon my rides.

Jenny

Got out for a run tonight.  Felt good to actually be doing something again.  Just me, the dog, the footfalls, and the rythmical breathing that I've missed so much.  Can't wait to hop on the bike again.  Hope everyone else is getting rolling as well.

Foggy????  30's and 40's spoiled???  Dang thats dreadmill weather for me...I'm like a big old diesel engine, I just don't run well in the cold weather.  I was cruising in 55 degree temps tonight, makes me appreciate what I got down here.

May 5 - Alexandria Chain of Lakes Sprint (600yd pool swim/12.5 mile bike/2.8 mile run)

August 5 - Duluth Brewhouse Triathlon (.8 mile lake swim/21 mile bike/5 mile run)

I can start tri-specific training for the Sprint on April 1 - I've continued to swim & run sprints 1-2x weekly during my 3-month weight training program, but I haven't biked in months so I suppose I should focus on that in the beginning? Would love to hear any recommendations/suggestions. Since this is only my 2nd & 3rd tri's ever, I've only ever done one training approach and it was a "finish-with-a-smile" type approach. Excellent experience & I'm ready to push a bit harder this time, I think.

Foggy (haha, I typed "fRoggy" last time!): LOLOL re: "recovering bodybuilder" LOLOL

Jenny: last year when preparing to get back in the water for the first time (in more years than I care to recount) I stumbled across this rather garish-looking, but very helpful, instructional swimming book. It includes lots of 600yd/meter workouts, as well as 1,000yd/meter workouts. I originally checked it out from my library, but have since purchased my own copy. You may find it useful, but at some point you'll get to where you can create your own workouts. There are also lots of swim workout suggestions online if you don't want/can't find the book: http://www.amazon.com/Janet-Evans-Total-Swimming/dp/0736068481/ref=sr_1_42?s=books&ie=UTF8&qid=1329239805&sr=1-42

Thanks for checking on CrossFit for me.  Here are my thoughts so far.  First, I like that the workouts include some weights, some strength and conditioning and two swim, two run, and two ride workouts per week.  The weights and strength and conditioning parts definitely work muscle groups used in triathlons, so that is good.  I also like that the workout are split.  This allows me to do weights/strength and conditioning in the morning and one of the three sports in the evening.  I also like that the most of the workouts can be done in an hour or less including warmup, cool down and change.

Here is my one caution:  the weights are fairly complex, lots of cleans, jerks, push presses, etc.  Further, the recommended weights and some exercises (i.e. chest to bar pull ups) are pretty high.  These are fairly technical exercises and if done wrong, can injure easily.  If you don't have access to a crossfit gym or trainer or don't know what your are doing (like me) that risk is real.  What I am doing is trying to use weights that I am comfortable and focus on my technique.  So while my weights were may not be that high, I remind myself that I'm building up and trying not to injure myself. 

Overall, I like it.  I feel that the workouts are challenging and building needed muscles.  Over time, I will probably mix up the swim/ride/run exercises to help build speed and distance.

For example, last nights swim was 4x200 each for best time with 2:00 rest between.  Tonight's run was 3 x 1mi with 3:00 rest between try not to have each mile vary more than 3-5 sec. 

This mornings strength and conditioning workout was For time: Row 1000m; 30 Thrusters, 115 (male)/75 (female) pounds; Row 1000m (Sub for rowing is 800m run.)  Tomorrow's strength and conditioning workout is:

STRENGTH WOD:

MaxEffort: Push Jerk or Split Jerk

5-10 minutes rest then CFE S&C WOD.

Five rounds of:

Push Press, 5 reps @ 65% of 1RepMax

M.E. Dead Hang Pull ups

I will keep you updated on how I think the workouts are working on my time/speed/distance.

Whew!!!!!! Now I know why they call 'em bricks.  Dang it felt like my legs we're made of bricks for about the first half mile off the bike.  Definately a wake up call.  Felt good to complete it though and to get a feel for what I'm headed too. 

An hour on the bike and 10 mins on the run.  All I could think about on the bike was "don't smoke your legs, don't smoke your legs"....but not knowing if I was working them too hard was tough.  Don't know if the dead legs are typical coming off the bike, or if I overcooked my legs.  I suppose time and training will tell.  Legs came back to me over the second half of the run though.

Foggy, is it typical to have the dead legs for about the first 1/2 mile off the bike?

Also adjusted my Adamo saddle.  Slid it all the way back and dropped the seat post a hair and it made all the difference.  Just a two rides in and I'm loving it, makes such a difference to your riding comfort.  By far the best investment in the bike since the bike itself.

On a side note when I got it my wife remarked how small (narrow) it was.  I explained that this was the Typhoon and the widest seat base they carry, to which she asked if I was going to be able to ride on it.  It dawned on me a short time later that my wife just called me a fat*$$.  Just a humorous story I thought I'd relate.

On that note I'm down another 3 lbs. and 14 overall since the start of the new year.  Just about 1/2 way to my target weight of 220.

Welldone on the weight loss!!

Although I felt alright Mon/Tue I gave myself a rest due to the heavy weekend, still have a strain on one of muscle at the top of the caft from my 40 mile cycle (think the saddle was a fraction to high) but icing over the alst couple fo days has helped a lot.

Went for a swim this evening and you would have thought it was my first time in the pool, swam 900m and I was all over the place so I went back to doing a few drills. My energy levels felt low so I finished up 300m short of my target.

I'm very hit and miss with my swimming, some days it feels effortless and others I can hardly pull a stroke, still looking forward to heading back down on Friday with the pullbouy.

I missed yesterdays workout for 2 reasons:  1) my son was sick and was looking for 'DADA' since 7pm.  He calls and I run...he's my life.

2)  My pedals FINALLY come in from probikekit.com  Ordered Shimano Ultegra Carbon pedals.  Put them on and they are AWESOME!  Threw it on the trainer and got a feel for it.

So since my little guy was sick, I took a half day off of work today to take care of him.

He needed to get out of the house so I got a nice 5k run in with him in his Chariot stroller.  He fell asleep in it and I felt REALLY good on the run.  About 4 minutes quicker than I normally run (without a stroller!).

Since I missed yesterdays workout I felt like I HAD to throw in a double workout so I did a Insanity workout and now I feel DEAD.  Good Feeling.

Foggy - I don't have a trainer, but I'll aim for getting my bikes tuned up this weekend. Given the recent weather (yesterday's snow/sleet aside) I can just start biking to & from work. It's not far at all, but it will do wonders for rehabbing my lazy bike muscles. I actually imagine my recent weight training will help a lot too. I also just found out a buddy who I never see is an avid distance biker, and I also found a new tri-training buddy who is running slightly faster than me, and is probably around the same fitness on the bike so I'll have real, live training buddies for the first time ever! ok, so my homework this week is to get the bikes in working order. Next week I will aim to start riding again! Also, my weight training program shifts as of Sunday, with more focus on upper body & less on legs. That will leave my legs "free" to bike more.

Fit in a short swim workout over lunch yesterday! 900m, 31 minutes including warm up & cooldown:

100 EZ warm up
2x150 free
2x100 IM
2x50 Sprint free
2x50 Sprint non-free
100 EZ cooldown

Actually felt really fatigued this morning weight training, due either to the IM (I love swimming fly but it kicks my butt!) or maybe I didn't eat enough yesterday...

CONGRATS on the weight loss! I'm right behind you with an overall -12 since January 1. I'm holding steady right around 155, which is my lowest adult weight and my race weight from last year. I'd love to see 150 this year, but it's just a waiting game now. I'm giving myself another 6 weeks or so of eating at a deficit, and then I'm gonna bump it up to maintenance once I start a regular swim/bike/run training plan...

Interested in keeping tabs on your HIM training, the Galway HIM is on end of Sept and I'm thinking its a possibility.

Plenty of duathlons, sprints and Oly tri's to make my mind up before hand.

Great swimming by the way Foggy, not sure what's happened to me this week went for a speed run this morning and got 2 miles into a 3 mile run and just stopped and walked home, lol, was running a 6.38 pace though. Spent the evening stuffing my face on the sofa and ENJOYED it

Have a busy March scheduled which I'm looking forward to, will be taking each event as a training session, nothing serious....

March 4th - Carlingford Half Marathon
March 11th - Sportman Duathlon

March 18th - John jo's 10K

March 25th - Larne Half marathon