kenail's Group - FULL (Page 2)

Second that -- haven't been hearing from you guys...

So what is everyone's training looking like for this weekend. I am wanting to get out on the bike this Sunday, it is going to be cold though.

What is everyone planning for the Weekend?

Saturday is big for me -- an 80 minute run, which is the longest I've done since my knee surgery back in May. Come to think about it, it's probably the longest run I've done in a couple of years (or more?)

I'll be running on the Riverside Trail here in Charlottesville, which is a nice, FLAT, paved trail that follows the Rivanna river. The paved portion is 2 miles in length, so two out-and-backs for 8 miles should be about right. Weather forecast is for cold in the morning, about 25 degrees, but that's the only time I can do it.

Sunday is an easy 75 minutes on the bike -- I'm thinking an early morning spin on the trainer will suit me.

Monday I get a day off!

I will be sure to check your training log tomorrow to see how your run goes.

With the cold weather, what type of clothing do you wear on your runs?

Actually 25 isn't too bad if it isn't windy. So a look at the weather in the morning may have some effect on what I wear. But...

Top:

Base layer of a moisture wicking t-shirt, with a second layer of a polartech long-sleeve shirt. Over that, either a lightweight nylon running vest, or if it's very windy, a nylon anorak.

Bottom:

Base layer of an old pair of swim jammers -- a little strange, but they cover more of my leg and give some muscle support. Over that, a pair of "relaxed fit" tights.

Accessories:

Polypro watch cap, cotton running gloves, wool cycling socks, fleece gaiter (my asthma can flare up with too much cold air, so I wear this over my mouth and nose until I warm up).

Good question.

Definilty great work this past week. All of us should be proud of the training we are putting in and the progress we are making.

Brian, keep us updated on your week, looks like you have a solid plan going.

My goals for this week:

1. 1300 continous swim
2. Run 20miles w/ a 12mile run
3. Get some quality time in on the trainer and/or get some actual miles on the bike outdoors.

Thanks to Ken for giving me the advise of inputting my time on the trainer as actual bike milage to show TIS. For record Keeping purpose, Ken suggested a 15mile per hour pace. I am curious on what scale others use on there training days as to time vs. milage. I am going to definilty start putting Trainer time as bike.

Thanks agian Ken for the great suggestion.

And before anybody thinks I base my "15 MPH" on any kind of science, it's a pretty arbitrary decision on my part.

As we all know, riding your bike on a trainer and riding your bike on the road are very different beasts. I chose to count time on the trainer as 15 miles per hour because it seemed pretty conservative -- I guess I'd rather underestimate than inflate my figures. At any rate, if gives me a rough idea of how far I've gone over the long haul.

As an added note, my coach never tells me how far to ride -- she always bases the workout on time, whether it's on the trainer or on the road.

As a question for you guys out there: do you base your workouts on time or distance?

Over the years, I've become a lot more focused on time rather than distance in running and cycling.

When I've got a distance goal, my instinct is to go hard and try to always better my time. When I'm doing time, I tend to relax more and stay within myself -- I don't turn every workout into a self-imposed speed session.

I'm in the middle of a "recovery week," so my mileage/yards/time has been cut back quite a lot this week. After several months of building base and increasing my weekly time totals, it feels like I'm loafing, even though I know I'm doing the right thing.

Anybody else ever get that feeling?

I feel the same way if I miss a workout or take a rest week. I think rest weeks or taking a day off is the hardest thing about training.

But like you stated, it is the right thing to do an we need to do it.

You guys and your weather woes.  South Bend Forecast: Tonight	Fri	Sat	Sun	Mon
Flurries	Light Snow	Snow Showers	Few Snow Showers	Few Snow Showers
High: 24°Low: 17°	High: 18°  Low: 6°	High: 12° Low: 0°	High: 5° Low: 2°	High: 7° Low: 1°

 

Now you see why I spend so much time in the pool....

Edited by mbmoran2 2007-02-01 2:59 PM

Hi, All -

indeed, I've been "away". Combination of things - but I'm interested in the groups response to when life gives you curveballs. My 16 yo daughter was found to have a possible tumor in her upper l arm bone (humerus) which was just biopsied this past wednesday. Yeah. Suddenly training didn't seem so important. All indications, now, are that it is not malignant, but still not insignificant, and we won't really know until the biopsy comes back next week. Then I got a big flu last Friday, recovered just this past Tuesday. Just returned to the bike today.

What I found, after working out this morning, was that the workout itself helped me feel less stressed.

We've been dealing with this for 3 weeks. I was in New York City when I got the call that she was having new problems.

Before NYC, I'd done a 4 1/2 hour one on one workshop at Total Immersion, which totally changed my stroke (actually - destroyed my old stroke and offerred the promise of a new stroke after drills drills drills). The coach, Mike Petras, has done triathlons, is a terrific person, and very detail oriented. The toughest part for me, now, is integrating2 - 3 stroke breathing in good form. I have almost got the front quadrant stroke thing down. For ME the workshop was worth it, I think, (I am fighting the water much less) but only the long run will really tell.

Did a Chi running workshop to see if the technique might allow minimal impact on my replaced hip - don't know, and the workshop was so so. The coach was a woman with her heart in the right place, but she'd only been running for maybe two years, and had taken one chi running workshop, then decided she wanted to be a teacher, and went immediately into the teaching training (which I think involves a week), and has been doing workshops for the past several months. So she didn't seem to have mastered the material, nor to have a real feel for that way of running, and I was and am disappointed. I had hoped to maybe find a running coach I could work with, but not in her, I guess.

Biking workouts continue - I use a watt meter and am averaging over an hour 150 - 175 watts, with 30 sec - 1 min bursts in the 350 w range - 3 min big gear bursts in the 220 w range. Don't know how this may change over time.

So that's been the situation here. Preoccupation city for the past several weeks, but now, hopefully some return to training if we get a good report on my daughter and a follow up treatment plan that's doable.

Thanks for listening,

Jonathan

Wow. Rough news there, and let's hope that everything turns out OK.

My wife is a breast cancer survivor (3 years) so I can relate to how unexpected news can really throw you for a loop.

In happier news, it's good to see you back, and still going at it. And yes, exercise can be a real stress reliever. Sounds like the TI swimming has you going in a direction you like. I've never had any experience with it myself, though I know some people swear by it. However you shake it though, there's no doubt that good technique is key to good swimming.

Same with Chi running, though sorry your experience hasn't been so positive. It is easy to overlook form in running, and I know I've been keying on that in my recovery from knee surgery.

And you have a powermeter too -- dang, you're cutting edge!

I give -- you win!

Yeah, I agree with Ken, you win Hands down. Now outside doesn't seem so cold after all. Thanks for the warm up.

So how is everyone's week going thus far. I have had business meetings the past two days and haven't been able to get the training in I wanted and am feeling very sluggish and lazy the past few days. I did decide to take this week as a rest week but I am still feeling my training suffering. I have decided to skip AM workouts to get a few extra hours of sleep and keep my PM work load the same. Here is my plan for the rest of the week

Wed: 1500-2000meter swim (Drills)
5 mile run easy pace (9:50/mile)
60minute Spin class

Thurs: 1000-1500 meter swim (Drills)
60 minutes weight Training (Body Works Class)
60 minutes arobics (30 minutes Step and 30 minutes light wieght)

Friday: 1200 meter endurance swim
Bike Trainer (Debating this due to race on saturday)

Saturday: 10K race

What is everyone else's plan for the remainder of the week?

Wow -- that's pretty heavy-weight stuff! About 2-3 hours a day, right? And this is a rest week?

Here's what's on tap for me:

Wednesday: 2500 yard swim, 45 minute run w/ pickups (already done, and nodding off at my desk as a result).

Thursday: 2500-3000 yard swim, upper and lower body weight sets.

Friday: 45 minute run, easy.

Saturday: Off

Sunday: Indoor simulated Olympic Tri: 1500 yard swim, 25 mile spin, 6 mile run.

Totals for the week: 6500-7000 yards swimming, 45 miles bike, 15 miles run.

And on an interesting note, next week my Half-IM training "officially" begins -- my schedule has almost 12 hours of stuff on it -- yikes!

What type of volumes are you doing for your Half IM Training? Are you still using your coach or is it a training schedule which you made up based on the knowledge you gained from the coach?

Still happily with my coach. As far as the volume I'll be doing -- I don't know. She writes up my schedule each month and I follow the plan.

That works fine for me. I don't really need to know at this point how crazy it may get. In my base training I hit a high of about 10-11 hours per week, and, like I said, it's going up next week to almost 12 hours (counting an hour+ of strength work). But the week after that drops down to around 9 hours, and the week after that is very light.

Again, no problem -- I started working with a coach so I wouldn't worry about this stuff. If I was trying to write my own program I'd probably just increasing the time and distance until I crack. So far, every time my body starts feeling stressed my training hours are pulled back a bit and I recover just fine. Worth every cent I pay her.

Things've settled down - almost certain my daughter's tumor is benign - due to be resected in a couple of weeks. So the big worries are somewhat down.

Been able to return to training - 90 minutes on the bike with 3-12min intervals of hi cadence, big gear, TT speed yesterday, today 2500 meter swim - of various flavors. Working on my swim technique alot, and that is not easy.

Barring unforseen events, I'm planning on an indoor tri mid march, then the "season" for me starts early June. Will be doing 2/3 of 1/2 IM in August (Steelhead).

Looks like everyone's training is going apace. A pleasure to be back in touch.