McFuzz's Mentor Group-2010 Vintage CLOSED (Page 2)

I'm not too familiar with this program.  I've heard that strength training is beneficial for multisport (you can check my logs to see that I haven't done any strength training... )  One of the guys I was running with today is a big proponent of strength training as a key to his 100-mile runs. 

And it's time to C-E-L-E-B-R-A-T-E!! 

Here's my 2009 run total: 

You think those little 3-mile runs don't count in the grand scheme of things?  I suppose I could have skipped one of them, but I'm glad I didn't (or at least I didn't skip enough to keep me from achieving this total )

Congrats on your 1000 mile success!!!! It has got me thinking on my grand total for the year......

You can keep the pedals.  You'll need shoes and replacement cleats (unless your brother still has them).  As for what kind, there are really 3 kinds of bike shoes:  mountain bike shoes, road shoes, and triathlon shoes.  You'll probably want to skip mountain bike shoes (they've usually got some tread on the soles and are usually designed for SPD pedals).  Road versus triathlon shoes?  Triathlon shoes usually have a single strap that opens to the outside (so you can put them on or take them off while riding) whereas road shoes will have 2 or 3 straps (and maybe a ratcheting buckle).  If you're doing short races, the tri shoes offer an advantage.  On a 10+ hour day, you won't notice the 10-20 seconds to tighten regular road shoes (unless you finish in 11:00:07 or something like that).  Almost all road/tri shoes are Look compatible, but it doesn't hurt to ask to be sure.  As for brands, that's a personal preference and different brands fit...differently...because they're molded, make sure the pair really fits because they won't stretch like street shoes do. 

As you start riding more, pay close attention to any knee pains that may be a symptom of something not set up right on your bike.  Your knee should be slightly bent (about 15 degrees) at the bottom of the stroke (one way to check is to put your heel on the pedal at the bottom of the stroke.  If you can with your leg straight but without stretching or rocking, it's about right. ) 

Enjoy the vacation!  I'll be traveling the week you get back, but should have SOME internet access. 

Anybody have any reccomendations for a good - beginner to interm swim timed work out?

Something in the 1500-1800M range - please include times as I know I can swim the distance it is just I have no clue if I am swimming at a snails pace or too fast that I would never finish a longer swim.

Kevin

First step is to do a swim "time trial."  Swim a 200-300 yard warm-up.  The time trial is 1000 yards with a goal to finish as fast as possible with even splits for the first and last 500 yards.  Swim a 200 yard cool-down.  In my own case, I'll swim the TT in 17:00 so I'd shoot to finish each 500 in 8:30.  If I'm 8:00 and then 9:00, I went out too hard and couldn't hold the pace.  I'd consider it a successful time trial if the splits were within 15 seconds of one another, so 8:20 & 8:35 would be OK. 

You can then find swim workouts based on this "T-pace." 

An alternative is to swim 10x100 (100 yard intervals) trying to keep each 100 on the same pace.  (+/- 2 seconds would be considered pretty consistent).  With long rest intervals, you can do these hard (so maybe shoot for 1:30 with a 1:00 or 1:30 rest).  With shorter intervals, you'll have to back it off and maybe shoot for 1:45 with 0:15 or 0:30 rest.  I'll swim 1:35-1:38 with 0:12-0:15 or 0:22-0:25 rest so I'll go off either every 1:50 or 2:00.  I probably don't push too much harder and that's probably why I'm still swimming 1:50'ish splits in many of my races.  (I don't swim straight, so my official pace is pretty slow )  I usually try to keep my overall pace right around 2:00/100 including rests. 

I think you guys are starting to figure out how these mentor groups work! 

Josh, Wallico, thanks for the suggestions to help Josh with the running. 

Josh (B),  As Josh and Wallico have asked, what's the specific issue you're having?  Out of breath/heart racing?  Legs just don't want to turn over? 

A couple things to consider is it's easy (very easy, from personal experience) to get into a rut and plod along at a safe pace for a safe distance.  When you do this, you'll experience the "plateau" that you talk about.  Consider mixing up the runs a lot.  Have you considered trail running?  We have an active group of trail runners here.  On the road, I'm running 8:40--9:00 pace (when the weather is cool and the roads are clear) for 4--13 miles.  When we hit the trails, it's usually much slower (I figure 12 minutes/mile) and we'll run 4--10 (last spring, training for the ultra, we had some 20-30 mile runs).  We walk up the hills (and sometimes down them if they're really treacherous).  The pace is relaxed and we're usually chattering back and forth the whole time whereas the road runs, I'm not ready to talk much.  All of a sudden, we've run 5 or 8 miles and it doesn't seem like we've really "worked" at it.  Nice change of pace.  As for running faster, take one run a week and do some "strides" (20-30 seconds where you pick up the pace) with a couple minutes of running recovery.  For me, this would be 20-30 seconds at a sub-8 min/mile pace and then 2-3 minutes at an 8:45-9:00 pace.  This gives you a chance to work on the breathing issues mentioned above, plus you can partially flush the lactic acid from your legs.  If you run in town, this can be one block fast and two blocks slow.  If you're in the country, use utility poles. 

Spend some time focusing on your posture and foot-strike.  Are your feet "slapping" the ground?  Get up on your toes and lean forward a little.  Again, start with small intervals until your body adjusts. 

Earplugs can definitely help.  I have some and wore them for the swim in Coeur D'Alene but don't usually wear them for lap swimming.  Cold water sloshing around in your ear can lead to headache and dizziness (which is why they're helpful in cold water).  Having water in my ears doesn't bother me when I'm swimming, but it does afterward, so I usually ignore the warnings on the box of cotton swabs...

Enjoy the lessons.  Sometimes, just making the commitment to be at the pool at a specific time every week helps as much as anything.  Swimming (at least not for most of us) is not about speed, it's about technique and being smooth and relaxed in the water is the first step. 

Use positive visualization.  You'll subconsciously try to make whatever mental image you have reality.  As you drive to the pool, and as you change clothes and shower, imagine what a great swim "looks like."  Gliding effortlessly through the soothing, calm, water...Your breathing is relaxed (remember, it's effortless).  You can see the tiny air bubbles coming off your hands and arms.  Your motion is fluid, like a dolphin or a manta ray (the manta ray comes from Maria40nc in my friends list.  She swims under water following the contour of the pool just like she imagines a giant manta ray doing in the ocean.  ) 

Is there any tips out there for keeping goggles from foggin up?

The stride thing reminds me of when I ran cross country we used to hate the coach when he would make us do "fartlicks"  sounds like something I made up, I know.   But it really is a word... means short fast sprints spaced out throughout a long run.  Great training tool.  Especially notice it when you want to pass someone on a trail.  We usually went full sprint from telephone pole to the next.  We would do them about 3 times per mile.

I get them wet, , wet my face a little, lick the inside of the lens and then put them on over my eyes before I get in the water.  I don't put them on top of my head at all and rarely have a problem with them fogging (or leaking).  Periodically, I'll give them a good swish/scrub.  The fogging occurs when you trap a lot of moisture inside the goggles and it condenses on the lens.  When you put then on top of your head, your body heat is evaporating all of the water in your hair and it goes...UP...right into the goggles.  If you really saturate your face (like try to put the goggles on after you've gone under water once), you likewise trap a lot of moisture. 

If you've seen the inspires in my blog, I've got a couple other BT'ers who may pop in now and then.  I hope that is acceptable to all of you.  I've even encouraged them to contribute. 

Are you logging?  Some log lots of details on their workouts and their day.  Others are pretty brief.  The more you can log, the more you'll remember the context of the workouts when you go back in a few months or years.  It's easy to get caught up in the current training saga and forget how far you've come, and looking back on the earliest days may be a way to find the gems in your journey. 

Are you inspiring each other?  Those encouraging words from everyone in the group become a great motivator for those days when you're busy or tired or frustrated. 

I'll be out of town for the week with limited internet access.  I should be on every day, but it won't be all day, so if it's taking an unusually long time for me to respond (or I'm not inspiring quite as much as "normal" ) that's why. 

So I tried GU for the first time yesterday.  I must say it was nothing like I expected, the taste and texture will take a few to get used to.  I am glad I had water with me! 

I will say my first expierment with it went well no major gut/stomach cramping and did log a good workout - 2 hours and 53 minutes.  Ended up taking 2 during the workout. - Flavor - LimonLime.  I paid $2.50 each at a Dick's Sporting Good Store.

Anybody have any favorite Race supplements?   Water, Gatorade, Cliff shot, GU, powerebar gel?  If anyone has had any successes or failures let me know.  I am going to try a few so I will give a review as I try a new one!

Kevin