Fred D's Ironman/Half-Ironman focused Mentor Group --CLOSED (Page 19)

50min run this morning (just under 5.5miles) and my first swim in about 4 weeks tonight!

What swims do you do if you are really short on time but want to make the most of it? I'll probably have enough time to get about 1000-1400m in.

Trainer ride, strength and core done this morning. Short run after work and pool this evening. I feel like I've had a solid week. However I really do need to get on the ball and actually formulate my training plan.

Excited about the weekend too. Will be volunteering at the Marathon Olympic Trials on Saturday...should be a great motivator.

On another note, last night's pool session was pretty awesome. I live in a very small community, but for some reason we have quite a few folks active in triathlon. There were 4 other triathletes besides Nik and myself in the pool last night (the only people at the pool). 3 of them are also doing Texas 70.3 and one of those will be doing IMAZ too. Rather inspiring.

I like to do sprints...lots of 50 repeats after a good warmup of freestyle, kick and pull. I've also done 500/500/500 pull, pull with paddles, pull.

Heading to the pool at lunch.  I made the executive decision last night to not workout this morning and get some extra sleep.  Of course, my 8 month old daughter had other ideas about extra sleep.

We are supposed to finally get some snow the next 2 days - 6-10 inches - finally!  Although, we know how accurate the weatherman is.  Hoping we get some good accumulation.

Yeah could be several different things..none of which I would worry about.  I usually just run to RPE for an easy paced run...although my pace could fluctuate 10-20 seconds/mile or more depending on what day of the week it is.  I just make sure it feels EZ as that is the intention of the workout.

I ditched my HR monitor for running awhile ago and now strictly run by RPE except for threshold/speed work where I will try to run to a pace but always monitoring RPE.  The last 3 months I have actually done all my threshold runs by RPE and have come within 1-3 seconds of my prescribed pace per McMillan.

Not saying you should ditch your HR monitor...just my personal experience.

I like a couple different main sets if you are time constrained:  6-10 x 100 Hard w/ :15-:20 rest interval or 3x300 at 1k pace w/ :30 rest interval.  Those are just a couple with a good bang for your buck.

Probably not the best workouts if you have not swam in 4 weeks however!  I would probably just swim ez to moderate and work on technique and getting the feel for the water back. 

I would like to stop sneezing, it seems someone gave me a cold in my sleep. My nose is running better than Bryan Dunn and i am wicked cranky, i tend to be a diva when i don't feel well.  anyone have a snickers??

Other than that it was pouring and 45* this AM, so i stayed in, drank some tea, and tried to hook the dreadmill to the cable system, which did not work.....sigh....so i will see if i feel better and i have a 75min run on tap for tonight.

That is my kind of lunch! - darn Weatherman- that is probably one of the safest jobs out there. You can be totally wrong and still be employed. 

My $$$ is on the FLIGHT!  - 

Here you go- pick your poison. Either A , B, or C. 

I would half the B or C depending how much in distance and target focus.

Either Mon - Wed - Fri  (distance/speed/technique)

I like structured workouts when I head to the pool. If I don't have them and try to wing one on the fly, I'll get bored and quit swimming earlier than normal. One set I do like doing is the "Loco" swims or form of ladder. I've done these up to 500. 

"Loco" Swims 
A "loco" swim (short for "locomotive"), is a progression of alternating easy laps with fast laps to produce a fartlek effect. In a 1000 loco swim, you will begin with 25 easy/25 fast, then continue with 50 easy/50 fast, 75 easy/75 fast, 100 easy/100 fast, 100 easy/100 fast, 75 easy/75 fast, 50 easy/50 fast, and finally 25 easy/25 fast.

The fast laps should be done at a controlled, high intensity, while the easy laps are used for recovery. It's important to continue swimming, without stopping, throughout these swims. 

cheers,

thomas

Lots of good ideas for short swims.  Better than mine when I have that limitation and no structure, I usually just swim a 1K and get out 

Today is 3000 or so yds at masters swim and 4 mile run.

One thing I am TERRIBLE at is post workout recovery food.  What workouts do you concentrate on nutrition after (i.e., what length and/or intensity) and what do you eat/drink?

That, my friend, was never in doubt. 

I also stink at post-work-out recovery food.  On my long run days i pretty much always end with a latte. Which i legitimize as it is low fat milk which is good ratio of protein to carbs but i know deep down it's really just a treat - more of a carrot for getting through yet another long run.

I'll be interested in the habits of others ...

I have cookies.  No, really, I have cookies.  Anyone want to tell me why I am not losing weight?  In my defense they are homemade and for cookies somewhat healthy (better then a packaged bar) then the average cookie.  And made small (so I can have more mind you).

If I am going really hard or long I have a smoothie.  It tends to be the only thing I want by then.  Unless I have a meal scheduled right after.