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BamaDC's mentor group is Closed! (Page 2)
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 2010-04-19 9:16 AM in reply to: #2781196 |
Master  2327    North Alabama |  Subject: RE: BamaDC's mentor group is Closed!Last week wasn't all that great. I had lots of work obligations (including an 8hr exam) that held me back. S: 4650.00 Yd 1h 30m B: 35.25 Mi 2h 10m R: 6.69 Mi 59m 08s Str: 45m That also includes a 35mi ride on Sat w/ a 3mi run following. So this week though, it's "GO TIME" |
| 2010-04-19 9:51 AM in reply to: #2800332 |
Master 2372 | Subject: RE: BamaDC's mentor group is Closed! BamaDC - 2010-04-18 9:37 PM How was your training this week? I didn't train this weekend, but I'll make up for it next week. 4 weeks till Disney 70.3. S: 7400.00 Yd, 2h 00m 29s B: 86.80 Mi, 4h 40m R: 20.03 Mi, 2h 30m I was sick Monday and Tuesday, which lost me a couple days. The run distance is misleading - I did a 10 miler yesterday which makes the week not too bad. S: 7500.00 Yd 2h 30m B: 61.42 Mi 3h 23m 27s R: 9.70 Mi 1h 22m 10s Str: 1h 10m |
| 2010-04-19 10:34 AM in reply to: #2800214 |
Master 2372 | Subject: RE: BamaDC's mentor group is OPEN runnerjen - 2010-04-18 8:42 PM Did I mention I can't really swim? That's going to be a major focus starting tomorrow. You picked the right group here. Not sure about the new folks, but BamaDC, LostSheep, Titeloops, and I are FOP type swimmers. We can certainly help here. jwheat - 2010-04-19 3:40 AM After a weeks vacation to Disney World (dropped 10lbs) How in the world does one lose 10lbs on vacation? I think that breaks a few laws of physics... cornfed - 2010-04-19 7:22 AMThe 10K was really a "C" priority race for me but I'm really stoked with how it went. My report is here if anyone is interested. Absolutely killer race. Nice even splits with a strong last mile. |
| 2010-04-19 10:56 AM in reply to: #2781196 |
Extreme Veteran 546 Oakland, Florida | Subject: RE: BamaDC's mentor group is Closed! I will be in NY NY over the next three days. Going to try and work a run in Central Park. My hotel is about 2 miles from Central Park. Looking foward to St Anthony Tri this weekend. |
| 2010-04-19 12:37 PM in reply to: #2801183 |
Extreme Veteran 1005 Sykesville | Subject: RE: BamaDC's mentor group is OPEN sand101 - 2010-04-19 11:34 AM cornfed - 2010-04-19 7:22 AMThe 10K was really a "C" priority race for me but I'm really stoked with how it went. My report is here if anyone is interested. Absolutely killer race. Nice even splits with a strong last mile. Thanks, to say I'm happy with how things went would be a HUGE understatement. |
| 2010-04-19 2:35 PM in reply to: #2801183 |
Expert 1066 Raleigh | Subject: RE: BamaDC's mentor group is OPEN sand101 - 2010-04-19 10:34 AM runnerjen - 2010-04-18 8:42 PM Did I mention I can't really swim? That's going to be a major focus starting tomorrow. You picked the right group here. Not sure about the new folks, but BamaDC, LostSheep, Titeloops, and I are FOP type swimmers. We can certainly help here. jwheat - 2010-04-19 3:40 AM After a weeks vacation to Disney World (dropped 10lbs) How in the world does one lose 10lbs on vacation? I think that breaks a few laws of physics... cornfed - 2010-04-19 7:22 AMThe 10K was really a "C" priority race for me but I'm really stoked with how it went. My report is here if anyone is interested. Absolutely killer race. Nice even splits with a strong last mile. Whoa! No one has ever referred to me as FOP type swimmer. I like the sound of it! Guess the last 4 months of lessons and countless laps are starting to pay off! Now, if I could just master flip turns! |
| 2010-04-19 7:38 PM in reply to: #2797263 |
Master 2301 Rogersville, Alabama | Subject: RE: BamaDC's mentor group is OPEN LoraGen - 2010-04-16 4:40 PM Wow, a fellow Bama person!! Hi, I'm Lora. I live right below you in Grant (Marshall Co). My first tri is in less than 16 hours, the Frank Maples Memorial in Scottsboro!!! And I'm nervous as heck!!! Looks like we're both doing Cotton Row and Hiwaay sprint. Maybe we'll cross pathes. |
| 2010-04-19 7:39 PM in reply to: #2799012 |
Master 2301 Rogersville, Alabama | Subject: RE: BamaDC's mentor group is OPEN FlyMolo - 2010-04-17 10:21 PM Let's give this a try. NAME: Trent Story: I will be running my first Tri in August. I currently run anywhere from 25-40 miles per week (marine corps) and my best friend runs tri's so I figured I would get into it too. I bought a used Trek Hilo 2000 two weeks and absolutely love it. Family Status: Single Current Training: Looking to start and be consistent with all 2 disciplines. Not sure on a hours a week, so need some help there. This year's races: I'll be doing the Cherry Point Triathlon in August and might fit in a few sprints before and after that. Hope you'll have me! Edit- I just wanted to add that the thing I will need the most help with is nutrition. I honestly know nothing about it. Thanks! Ask away! |
| 2010-04-19 7:42 PM in reply to: #2800214 |
Master 2301 Rogersville, Alabama | Subject: RE: BamaDC's mentor group is OPEN runnerjen - 2010-04-18 8:42 PM Yay, another chick! NAME: runnerjen/Jennifer AGE: 28 Story: I was never an athlete. For some reason, I made it a goal to run in at least a 5k in 2010. When I started on the treadmill, it was tough the first 2 weeks and got very easy very suddenly. I realized I was going to hit 5k in under 6 weeks of training so I started looking for a new challenge. I don't like running enough to complete a full marathon and for some reason the idea of a triathlon really appeals to me. Family Status: Divorced mom with a 4-year-old Current Training: Mostly running and strength training since January. I've done P90X for strength training. Did I mention I can't really swim? That's going to be a major focus starting tomorrow. This year's races: I did Iron Girl (Clearwater, FL) 5k last weekend and I'm hooked on racing. I have planned: US Secret Service 5k May 22, and the Pier 60 series in Clearwater over the summer. My first tri is going to be the Siesta Key Triathlon October 3, 2010 which is a sprint tri. Goals: Have fun and do something I have never done before! I will also need a lot of help with nutrition. I am 5'6" and 105lbs. Yes, I eat. A lot (just ask my dates, I usually eat more than them!). Blame genetics. I have always had a difficult time gaining weight and I'm lactose intolerant so a lot of dairy based high cal foods are out. If you have the money and time, a private lession will be your best bet. It really helps to be able to watch you swim. We all have little errors to our stroke and it can be hard to self diagnose. It would also help if you start logging your workouts. |
| 2010-04-19 8:38 PM in reply to: #2802055 |
Master 2372 | Subject: RE: BamaDC's mentor group is OPEN sand101 - 2010-04-19 10:34 AM Whoa! No one has ever referred to me as FOP type swimmer. I like the sound of it! Guess the last 4 months of lessons and countless laps are starting to pay off! Now, if I could just master flip turns! 1:32/100 is going to be top 1/3 at almost all local races. In most races top 20%. That is FOP, GB. And don't sweat the flip turns. For OWS it is useless. And a lot of pool tri swims don't allow them, either. It is nice and all, but far from a required skill. Edited by sand101 2010-04-19 9:14 PM |
| 2010-04-19 8:47 PM in reply to: #2803017 |
Extreme Veteran 1005 Sykesville | Subject: RE: BamaDC's mentor group is OPEN sand101 - 2010-04-19 9:38 PM titeloops - 2010-04-19 2:35 PM sand101 - 2010-04-19 10:34 AM Whoa! No one has ever referred to me as FOP type swimmer. I like the sound of it! Guess the last 4 months of lessons and countless laps are starting to pay off! Now, if I could just master flip turns! 1:32/100 is going to be top 1/3 at almost all local races. In most races top 20%. That is FOP, GB. And don't sweat the flip turns. For OWS it is useless. And a lot of pool tri swims don't allow them, either. It is nice and all, but far from a required skill. That's good to hear. My swim coach tried to teach us the other day. What a ridiculous comedy of errors. Do you just do open turns? Do you push off at all? |
| 2010-04-19 9:22 PM in reply to: #2803044 |
Master 2372 | Subject: RE: BamaDC's mentor group is OPEN cornfed - 2010-04-19 8:47 PM sand101 - 2010-04-19 9:38 PM titeloops - 2010-04-19 2:35 PM sand101 - 2010-04-19 10:34 AM Whoa! No one has ever referred to me as FOP type swimmer. I like the sound of it! Guess the last 4 months of lessons and countless laps are starting to pay off! Now, if I could just master flip turns! 1:32/100 is going to be top 1/3 at almost all local races. In most races top 20%. That is FOP, GB. And don't sweat the flip turns. For OWS it is useless. And a lot of pool tri swims don't allow them, either. It is nice and all, but far from a required skill. That's good to hear. My swim coach tried to teach us the other day. What a ridiculous comedy of errors. Do you just do open turns? Do you push off at all? I typically do open turns during practice. Don't get me wrong, flip turns are a good skill to have. They help with continuity in the pool. But you can certainly do without them. I do a nice push off trying to keep momentum up. I tend to find them energy expensive while doing my sets. Not only that, but I have an issue with calf cramps when I get over 3000 yds or so. Flip turns at that point mean instalock of my calf tissue. I've been hitting :32 for 50 yd sets and 1:10 for 100yd sets with open turns, so I haven't really sweated it. If I was doing master's events I would be practicing them religiously. |
| 2010-04-20 5:53 AM in reply to: #2803126 |
Expert 1066 Raleigh | Subject: RE: BamaDC's mentor group is OPEN sand101 - 2010-04-19 9:22 PM You know I find that to be very true. I tend to cramp more when I use flip turns. Also, been doing more OWS lately. No turns necessary. I should prolly be more worried about learning to sight. I did a 1 mile OWS on sunday, and I swear I probably swam 2 miles the way I was snaking around the course.Its funny how swimming has progressed for me. I'm training for a full IM and the swim scared me to death a few months ago. Now I don't sweat the swim, its the run that worries me.cornfed - 2010-04-19 8:47 PM sand101 - 2010-04-19 9:38 PM titeloops - 2010-04-19 2:35 PM sand101 - 2010-04-19 10:34 AM Whoa! No one has ever referred to me as FOP type swimmer. I like the sound of it! Guess the last 4 months of lessons and countless laps are starting to pay off! Now, if I could just master flip turns! 1:32/100 is going to be top 1/3 at almost all local races. In most races top 20%. That is FOP, GB. And don't sweat the flip turns. For OWS it is useless. And a lot of pool tri swims don't allow them, either. It is nice and all, but far from a required skill. That's good to hear. My swim coach tried to teach us the other day. What a ridiculous comedy of errors. Do you just do open turns? Do you push off at all? I typically do open turns during practice. Don't get me wrong, flip turns are a good skill to have. They help with continuity in the pool. But you can certainly do without them. I do a nice push off trying to keep momentum up. I tend to find them energy expensive while doing my sets. Not only that, but I have an issue with calf cramps when I get over 3000 yds or so. Flip turns at that point mean instalock of my calf tissue. I've been hitting :32 for 50 yd sets and 1:10 for 100yd sets with open turns, so I haven't really sweated it. If I was doing master's events I would be practicing them religiously. |
| 2010-04-21 8:36 AM in reply to: #2802873 |
| Member 7 | Subject: RE: BamaDC's mentor group is OPEN Maybe we will. I also just registered for the Wet Dog in Decatur. Are you a member of the Tri club in Hsv? I'm thinking about joining. |
| 2010-04-21 8:55 AM in reply to: #2806554 |
Extreme Veteran 1005 Sykesville | Subject: RE: BamaDC's mentor group is OPEN LoraGen - 2010-04-21 9:36 AM Maybe we will. I also just registered for the Wet Dog in Decatur. Are you a member of the Tri club in Hsv? I'm thinking about joining. Lora, Take it easy recovering from surgery. I had knee surgery twice while in college. I was on the crew team and tried to return to competitive rowing too quickly which cost me as second full season. My knee is fine but the psychological damage took a surprising amount of time to get over. After re-injuring myself I started thinking that anything I did was going to hurt my knee. I ended up getting out of competitive sports all together and have just recently started working seriously. Easing back into things will pay off ten times over down the road. Drew |
| 2010-04-21 9:08 AM in reply to: #2806615 |
| Member 7 | Subject: RE: BamaDC's mentor group is OPEN cornfed - 2010-04-21 8:55 AM LoraGen - 2010-04-21 9:36 AM Maybe we will. I also just registered for the Wet Dog in Decatur. Are you a member of the Tri club in Hsv? I'm thinking about joining. Lora, Take it easy recovering from surgery. I had knee surgery twice while in college. I was on the crew team and tried to return to competitive rowing too quickly which cost me as second full season. My knee is fine but the psychological damage took a surprising amount of time to get over. After re-injuring myself I started thinking that anything I did was going to hurt my knee. I ended up getting out of competitive sports all together and have just recently started working seriously. Easing back into things will pay off ten times over down the road. Drew Drew, I'm really trying to take it easy. I've set up a rule for myself. I will not allow myself to run over 5K untill I know that I'm completely healed. And I only run on trails....no concrete, indoor tracks, or sidewalks. I also ice my knee, even though I don't have excessive swelling, and use a tens unit. If it hurts, I don't do it. I've accepted that I'll be at the rear of the pack at any race for a while. This is my second surgery. I will take your advise and go easy. That's why I've decided to stick to Sprints only.  |
| 2010-04-21 10:43 AM in reply to: #2806661 |
Extreme Veteran 1005 Sykesville | Subject: RE: BamaDC's mentor group is OPEN LoraGen - 2010-04-21 10:08 AM cornfed - 2010-04-21 8:55 AM LoraGen - 2010-04-21 9:36 AM Maybe we will. I also just registered for the Wet Dog in Decatur. Are you a member of the Tri club in Hsv? I'm thinking about joining. Lora, Take it easy recovering from surgery. I had knee surgery twice while in college. I was on the crew team and tried to return to competitive rowing too quickly which cost me as second full season. My knee is fine but the psychological damage took a surprising amount of time to get over. After re-injuring myself I started thinking that anything I did was going to hurt my knee. I ended up getting out of competitive sports all together and have just recently started working seriously. Easing back into things will pay off ten times over down the road. Drew Drew, I'm really trying to take it easy. I've set up a rule for myself. I will not allow myself to run over 5K untill I know that I'm completely healed. And I only run on trails....no concrete, indoor tracks, or sidewalks. I also ice my knee, even though I don't have excessive swelling, and use a tens unit. If it hurts, I don't do it. I've accepted that I'll be at the rear of the pack at any race for a while. This is my second surgery. I will take your advise and go easy. That's why I've decided to stick to Sprints only. What did you have surgery for (I guess that would have been a good question to start with...)? Was it the same problem the second time? Also, what's a "tens unit"? |
| 2010-04-21 10:56 AM in reply to: #2806554 |
Master 2301 Rogersville, Alabama | Subject: RE: BamaDC's mentor group is OPEN LoraGen - 2010-04-21 8:36 AM Maybe we will. I also just registered for the Wet Dog in Decatur. Are you a member of the Tri club in Hsv? I'm thinking about joining. No, I'm not a member of the tri club. I'm too busy and most of them are on the eastside of town. I'm going to race Wet Dog. It's the week after my AG Nats Qualifier, so it'll be fun to see how I recover. Was your knee injury meniscus or ligament related? Edited by BamaDC 2010-04-21 10:57 AM |
| 2010-04-21 10:58 AM in reply to: #2807026 |
| Member 7 | Subject: RE: BamaDC's mentor group is OPEN [ Drew, I'm really trying to take it easy. I've set up a rule for myself. I will not allow myself to run over 5K untill I know that I'm completely healed. And I only run on trails....no concrete, indoor tracks, or sidewalks. I also ice my knee, even though I don't have excessive swelling, and use a tens unit. If it hurts, I don't do it. I've accepted that I'll be at the rear of the pack at any race for a while. This is my second surgery. I will take your advise and go easy. That's why I've decided to stick to Sprints only. What did you have surgery for (I guess that would have been a good question to start with...)? Was it the same problem the second time? Also, what's a "tens unit"? Yeah, I guess I should have specified.....I had a lateral release. In other words, they cut the ligaments on the outside of my knee to allow my kneecap to move over to where it's supposed track properly. A Tens unit is a small, portable electrical stimulation unit about the size of a deck of cards and has four electrodes that I can attatch to my knee, which really help with my pain and swelling. Basically what you get at physical therapy. |
| 2010-04-21 11:55 AM in reply to: #2807084 |
Extreme Veteran 1005 Sykesville | Subject: RE: BamaDC's mentor group is OPEN LoraGen - 2010-04-21 11:58 AM Yeah, I guess I should have specified.....I had a lateral release. In other words, they cut the ligaments on the outside of my knee to allow my kneecap to move over to where it's supposed track properly. A Tens unit is a small, portable electrical stimulation unit about the size of a deck of cards and has four electrodes that I can attatch to my knee, which really help with my pain and swelling. Basically what you get at physical therapy. I had something similar. I haven't had any problems, that is I haven't since getting back in shape an started training regularly. I have found that my knee does better if I work out regularly. After college I wasn't really training or doing anything consistently. When I would start running or lifting or play in a pick-up game my knee would bother me. I thought I was hurting it so I would take time off. What I've since noticed is that working out and running regularly seems to keeps all the muscles, ligaments, etc strong which eliminates all pain etc I had when I would do things sporadically. |
| 2010-04-21 7:30 PM in reply to: #2781196 |
Extreme Veteran 1005 Sykesville | Subject: RE: BamaDC's mentor group is Closed! I have a question about swim volume... I know I need to spend more time in the pool. I need to make it a priority and make sure I get in the water at least 3 times a week. Other than that, what should I be shooting for? Is there a general rule of thumb or ball park figure with respect to total weekly yardage I should be working put to? A certain distance I should be swimming every workout? I realize that I'll have to work up to it but right now I feel like my swimming is a little aimless and I could really use a goal or some guidelines to work towards. |
| 2010-04-21 10:53 PM in reply to: #2806615 |
Master 2372 | Subject: RE: BamaDC's mentor group is OPEN cornfed - 2010-04-21 8:55 AM After re-injuring myself I started thinking that anything I did was going to hurt my knee. I ended up getting out of competitive sports all together and have just recently started working seriously. I have to comment here as I got lucky on my knee injury. I had the big surgery (ACL replacement) in my mid twenties. About 9 months after the surgery I went out and started playing rec soccer (at the time I was a pretty good player). I found that I could run pretty well, but was pretty hesitant about too much contact. As luck would have it I ended up screaming after a ball in a breakaway attempt (I play striker). Goalie the size of Urlacher comes out full steam and slide tackles me right on my bad leg and the ball. I am not a huge guy - I went flying head over heels. I literally did a bit more than a flip - brutal contact. The funny part of the whole thing was I was flipping head over heels and all I could think was "Wow, my leg held." I don't even remember the impact, which probably wasn't all that pleasant. Moral of the story - you should have had someone whack you with an oar to get your confidence back. Sorry, I digress. cornfed - 2010-04-21 7:30 PM I have a question about swim volume... I know I need to spend more time in the pool. I need to make it a priority and make sure I get in the water at least 3 times a week. Other than that, what should I be shooting for? Is there a general rule of thumb or ball park figure with respect to total weekly yardage I should be working put to? A certain distance I should be swimming every workout? I realize that I'll have to work up to it but right now I feel like my swimming is a little aimless and I could really use a goal or some guidelines to work towards. If your logs are accurate, yeah, you need more time in the pool. Before offering advice, what are you training for and when is it? That will help in setting some targets up. |
| 2010-04-22 7:40 AM in reply to: #2809038 |
Extreme Veteran 1005 Sykesville | Subject: RE: BamaDC's mentor group is OPEN sand101 - 2010-04-21 11:53 PM Moral of the story - you should have had someone whack you with an oar to get your confidence back. What's that saying about hindsight.... sand101 - 2010-04-21 11:53 PM If your logs are accurate, yeah, you need more time in the pool. Before offering advice, what are you training for and when is it? That will help in setting some targets up. Yes, they're up to date. I have a sprint at the end of June (1000 m swim) and an olympic in the middle of September (1500m). I've been taking group swim lessons every week. The class just ended ended two weeks ago the instructor started a second round where she has a beginner and "advanced" class. She said "advanced" class is going to be more like a masters program in that she'll give us a work out and critique/comment from the deck (she spent a lot of time actually in the water with us during the beginner class showing us drills, etc). I've tried getting in the pool three times a week but by the end of the week I'm too tired. I remember having a similar problem when I started running (ie running 3 miles a couple times a week was all I could manage) but I felt like I was improving. It was easy to just go out and run knowing that things would get better if I stuck with it and was consistent. For some reason swimming feels different to me. I feel like I'm floundering a bit and could use some short term goals to get me back on track. |
| 2010-04-23 10:52 AM in reply to: #2808685 |
Expert 1066 Raleigh | Subject: RE: BamaDC's mentor group is Closed! cornfed - 2010-04-21 7:30 PM I have a question about swim volume... I know I need to spend more time in the pool. I need to make it a priority and make sure I get in the water at least 3 times a week. Other than that, what should I be shooting for? Is there a general rule of thumb or ball park figure with respect to total weekly yardage I should be working put to? A certain distance I should be swimming every workout? I realize that I'll have to work up to it but right now I feel like my swimming is a little aimless and I could really use a goal or some guidelines to work towards. Here's your goal. Work on intervals. 2000 yards per workout. 8000 yards weekly. Workout goes something like this: WU: 200Y with some stretching Pre-set: 4x50 kick, 4x50 drill main set: 5x200 on interval, or 3x200 3x100 on your base interval, or 10x50 1 min rest then 10x50 all on interval, or 4x250 on interval, or 3x300 on interval, or 8x150 on interval Secondary set: 6x50 kick/drill/ or non free WD: 100 plus Notice a recurring theme in that workout? INTERVALS!!! Can't stress how much my swim improved when I started doing interval workouts. I get so much more out of my time in the pool. I need to put in more yardage myself, but I really feel strong in the water lately. |
| 2010-04-23 11:57 AM in reply to: #2812294 |
Master 2372 | Subject: RE: BamaDC's mentor group is Closed! titeloops - 2010-04-23 10:52 AM cornfed - 2010-04-21 7:30 PM I have a question about swim volume... I know I need to spend more time in the pool. I need to make it a priority and make sure I get in the water at least 3 times a week. Other than that, what should I be shooting for? Is there a general rule of thumb or ball park figure with respect to total weekly yardage I should be working put to? A certain distance I should be swimming every workout? I realize that I'll have to work up to it but right now I feel like my swimming is a little aimless and I could really use a goal or some guidelines to work towards. Here's your goal. Work on intervals. 2000 yards per workout. 8000 yards weekly. Workout goes something like this: WU: 200Y with some stretching Pre-set: 4x50 kick, 4x50 drill main set: 5x200 on interval, or 3x200 3x100 on your base interval, or 10x50 1 min rest then 10x50 all on interval, or 4x250 on interval, or 3x300 on interval, or 8x150 on interval Secondary set: 6x50 kick/drill/ or non free WD: 100 plus Notice a recurring theme in that workout? INTERVALS!!! Can't stress how much my swim improved when I started doing interval workouts. I get so much more out of my time in the pool. I need to put in more yardage myself, but I really feel strong in the water lately. Jumping to 8k weekly may be a bit too much to start. I'd start by getting one workout to 2k. Then try to get a second weekly workout to 2k. Add a third weekly workout and get yourself to 6k/week and then see what you can add from there. I do agree about intervals. Training for sprints I would probably do 500yds maximum at a time. I would do 100-300 yd intervals for the most part. Devise training plans that keep you interested. Ladders (100, 200, 300, 400, 300, 200, 100), intervals that are faster with longer breaks and ones that you want to hold speed with shorter breaks. Mix it up. Right now, though, just an increase in volume will do wonders. |
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