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Jon Metz's Group - FULL (Page 2)
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 2010-04-16 5:06 PM in reply to: #2796294 |
 23 |  Subject: RE: Jon Metz's Group - FULLI don't have the resources for a continuous coach over a 4 month period. The program I was looking at would be the: 16 Week Olympic - Swim Focused. I was thinking of sticking to the workout for the 1st month then using the times and making into interval style training at the beginning of the workout and finishing the time with a slow steady pace. Maybe doing some hill work intervals on bike and running days and sprint distance intervals on the swim days with some 30 sec to 1min rest periods in the intervals. |
| 2010-04-16 5:44 PM in reply to: #2797182 |
Champion 10550    Austin, Texas | Subject: RE: Jon Metz's Group - OPEN jonmetz - 2010-04-16 4:03 PM blueyedbikergirl - 2010-04-16 4:45 PM Hey Jon! Monica, welcome! It sounds like you have endured a lot. If you can go through all that a triathlon is a walk in the park. I think we can offer you some suggestions on improving your run.I'm just getting started with tri's so can use all the help I can get! Story: I'm 35 and grew up being involved in competitive sports, then I had to have my right knee reconstructed twice, and broke my back twice, which kind of limited what I was able to do for a little while. I lost about 40lbs last year and have been fighting to keep it off ever since, with this last month seeing me gain back about 10, which I'm going to lose. I got tired of working out just for the sake of working out, so decided to try something completely new to me - and of course there's the 'why suck at one sport when you can suck at three... all in the same day!  I just completed my first super sprint (300m s/15km b/3.5km r) in just under an hour and I've got 2 sprints coming up followed by an Olympic distance. I'm good with the swimming and biking, but running is my absolute nemesis! Hope you've got room for me  Thanks for the welcome With regards to running, I'm trying to build up - but I don't really think that I'm progressing all that well. I have no trouble whatsoever with the 5km distance, but anything longer than that and it just feels like a struggle. I did 4.5 miles today, but had to stop at the 30 minute mark to have some water. I've got some longer distance runs planned for next week, so I'm wondering if you might have any suggestions for me - or do I just need to HTFU? |
| 2010-04-16 5:44 PM in reply to: #2797323 |
Master 1485  | Subject: RE: Jon Metz's Group - FULL mcox06 - 2010-04-16 6:06 PM I don't have the resources for a continuous coach over a 4 month period. The program I was looking at would be the: 16 Week Olympic - Swim Focused. For me the important thing is that you build in recovery time. Recovery doesn't mean doing nothing but lowering your volume and/or intensity for a week and then building it back up again. I will take a look at the plan you are considering tomorrow and I will give you my honest evaluation.I was thinking of sticking to the workout for the 1st month then using the times and making into interval style training at the beginning of the workout and finishing the time with a slow steady pace. Maybe doing some hill work intervals on bike and running days and sprint distance intervals on the swim days with some 30 sec to 1min rest periods in the intervals. |
| 2010-04-16 8:07 PM in reply to: #2796294 |
Regular 137 | Subject: RE: Jon Metz's Group - FULL Thanks for the ideas, Jon. I'll have to think more about it, because other than the run, in many ways I'm not sure where my skills or strengths lie. Just a question about a point of etiquette: is it OK if the rest of us chime in with thoughts on others' posts? |
| 2010-04-16 8:27 PM in reply to: #2796294 |
Elite 3518 Madison, Wisconsin | Subject: RE: Jon Metz's Group - FULL ok...my motivation came back tonight!! I did an 8 mile run...1:18. Felt great. 48 mile bike ride tomorrow morning! what's everyone doing this weekend? So...my story is....I have two wonderful teenage girls. Live near Madison, Wisconsin. I started Triathlons about 5 years ago. It was a dream for me to do an Ironman. Last September that dream came true. I finished Ironman Wisconsin!! I am now kind of in a slump. I don't have any rhyme or reason to my workouts and I don't have much motivation. Need to figure out some new goals. Edited by amyjotris 2010-04-16 8:33 PM |
| 2010-04-17 8:21 AM in reply to: #2797552 |
Master 1485 | Subject: RE: Jon Metz's Group - FULL Aneides - 2010-04-16 9:07 PM Thanks for the ideas, Jon. I'll have to think more about it, because other than the run, in many ways I'm not sure where my skills or strengths lie. Yes, please do!Just a question about a point of etiquette: is it OK if the rest of us chime in with thoughts on others' posts? |
| 2010-04-17 8:32 AM in reply to: #2797376 |
Master 1485 | Subject: RE: Jon Metz's Group - OPEN blueyedbikergirl - 2010-04-16 6:44 PM What is causing you to stop? dehydration, muscle fatigue, high heart rate? There is nothing wrong with taking walking breaks. the "10/1" is a very common marathon and half marathon technique (run 10 min. walk 1 min). Other people will walk at aid stations. This not only provides time for recovery but it also gives you an opportunity to take in liquids and food if necessary. I would suggest slowly increasing your mileage about 10% on one long run per week. The rest of your running can be shorter runs with some speed work. I can send you some specific run workouts if you would like.jonmetz - 2010-04-16 4:03 PM blueyedbikergirl - 2010-04-16 4:45 PM Hey Jon! Monica, welcome! It sounds like you have endured a lot. If you can go through all that a triathlon is a walk in the park. I think we can offer you some suggestions on improving your run.I'm just getting started with tri's so can use all the help I can get! Story: I'm 35 and grew up being involved in competitive sports, then I had to have my right knee reconstructed twice, and broke my back twice, which kind of limited what I was able to do for a little while. I lost about 40lbs last year and have been fighting to keep it off ever since, with this last month seeing me gain back about 10, which I'm going to lose. I got tired of working out just for the sake of working out, so decided to try something completely new to me - and of course there's the 'why suck at one sport when you can suck at three... all in the same day! I just completed my first super sprint (300m s/15km b/3.5km r) in just under an hour and I've got 2 sprints coming up followed by an Olympic distance. I'm good with the swimming and biking, but running is my absolute nemesis! Hope you've got room for me Thanks for the welcome With regards to running, I'm trying to build up - but I don't really think that I'm progressing all that well. I have no trouble whatsoever with the 5km distance, but anything longer than that and it just feels like a struggle. I did 4.5 miles today, but had to stop at the 30 minute mark to have some water. I've got some longer distance runs planned for next week, so I'm wondering if you might have any suggestions for me - or do I just need to HTFU? You may also want to have a gait analysis done. This will allow an expert to analysis your run technique in slow motion and provide tips on running more efficiently. |
| 2010-04-17 8:35 AM in reply to: #2797574 |
Master 1485 | Subject: RE: Jon Metz's Group - FULL amyjotris - 2010-04-16 9:27 PM What brought it back? Hopefully you can build on this new found motivation and keep it going. What is your race schedule for 2010?ok...my motivation came back tonight!! I did an 8 mile run...1:18. Felt great. 48 mile bike ride tomorrow morning! what's everyone doing this weekend? So...my story is....I have two wonderful teenage girls. Live near Madison, Wisconsin. I started Triathlons about 5 years ago. It was a dream for me to do an Ironman. Last September that dream came true. I finished Ironman Wisconsin!! I am now kind of in a slump. I don't have any rhyme or reason to my workouts and I don't have much motivation. Need to figure out some new goals. |
| 2010-04-17 12:01 PM in reply to: #2798053 |
Elite 3518 Madison, Wisconsin | Subject: RE: Jon Metz's Group - FULL jonmetz - 2010-04-17 8:35 AM amyjotris - 2010-04-16 9:27 PM What brought it back? Hopefully you can build on this new found motivation and keep it going. What is your race schedule for 2010?ok...my motivation came back tonight!! I did an 8 mile run...1:18. Felt great. 48 mile bike ride tomorrow morning! what's everyone doing this weekend? So...my story is....I have two wonderful teenage girls. Live near Madison, Wisconsin. I started Triathlons about 5 years ago. It was a dream for me to do an Ironman. Last September that dream came true. I finished Ironman Wisconsin!! I am now kind of in a slump. I don't have any rhyme or reason to my workouts and I don't have much motivation. Need to figure out some new goals. Not sure...but I am thinking it was the weather. Here is my race schedule for this year: Lake Mills Triathlon Sprint - June 6th Door County HIM - July 18th Pleasant Prairie Olympic- August Portage Sprint - August Volunteering for Ironman wisconsin this year to sign up again for 2011. - september Edited by amyjotris 2010-04-17 12:17 PM |
| 2010-04-17 1:08 PM in reply to: #2796294 |
Extreme Veteran 492 Frisco | Subject: RE: Jon Metz's Group - FULLI have my first sprint triathlon scheduled next weekend so for grins I ran a mock triathlon at the gym this morning. Swam the 275 yards in 4:45, did the 11 miles on the exercise bike in 38:11, and ran the 3.1 miles is 28:15. I compared those numbers against the age group from last year and those numbers would have put me just inside the top 10 |
| 2010-04-17 1:34 PM in reply to: #2798311 |
Master 1485 | Subject: RE: Jon Metz's Group - FULL se7930 - 2010-04-17 2:08 PM Great job! I am looking forward to a full race report I have my first sprint triathlon scheduled next weekend so for grins I ran a mock triathlon at the gym this morning. Swam the 275 yards in 4:45, did the 11 miles on the exercise bike in 38:11, and ran the 3.1 miles is 28:15. I compared those numbers against the age group from last year and those numbers would have put me just inside the top 10 |
| 2010-04-17 2:02 PM in reply to: #2798311 |
Elite 3518 Madison, Wisconsin | Subject: RE: Jon Metz's Group - FULL se7930 - 2010-04-17 1:08 PM I have my first sprint triathlon scheduled next weekend so for grins I ran a mock triathlon at the gym this morning. Swam the 275 yards in 4:45, did the 11 miles on the exercise bike in 38:11, and ran the 3.1 miles is 28:15. I compared those numbers against the age group from last year and those numbers would have put me just inside the top 10Congrats...I'm sure you will do great! |
| 2010-04-17 5:05 PM in reply to: #2797379 |
Master 1485 | Subject: RE: Jon Metz's Group - FULL jonmetz - 2010-04-16 6:44 PM I am curoius as to why you are considering the Olympic - Swim Focused - 16 Week plan. I would like to see you look at a more balanced plan of at least 3 workouts per week in each sport.mcox06 - 2010-04-16 6:06 PM I don't have the resources for a continuous coach over a 4 month period. The program I was looking at would be the: 16 Week Olympic - Swim Focused. For me the important thing is that you build in recovery time. Recovery doesn't mean doing nothing but lowering your volume and/or intensity for a week and then building it back up again. I will take a look at the plan you are considering tomorrow and I will give you my honest evaluation.I was thinking of sticking to the workout for the 1st month then using the times and making into interval style training at the beginning of the workout and finishing the time with a slow steady pace. Maybe doing some hill work intervals on bike and running days and sprint distance intervals on the swim days with some 30 sec to 1min rest periods in the intervals. |
| 2010-04-17 5:28 PM in reply to: #2798593 |
| 23 | Subject: RE: Jon Metz's Group - FULL I didn't know if doing 3 would be overdoing it and I focused on the Swim because I think that will be my biggest weakness going into this event. I will do the balanced plan of 3 workouts per week since you are recommending it. Thanks for all your help and patience. I am sure my questions are tedious. |
| 2010-04-17 8:09 PM in reply to: #2796294 |
Extreme Veteran 492 Frisco | Subject: RE: Jon Metz's Group - FULL thinking ahead past my first race next weekend, I have entered another sprint race in May that starts with an open water swim (in a lake with a beach start) as opposed to a pool swim. I am a fairly confident swimmer, but all my swimming has been in a pool setting and not in open water. ANy sugestions for practicing in open water? I dont have a group to swim with and no one else to train with so I dont know that just setting off into the lake on my own is the best idea. Any suggestions would be appreciated. Its not a long swim, just 800 meters. |
| 2010-04-17 8:18 PM in reply to: #2798835 |
Master 1485 | Subject: RE: Jon Metz's Group - FULL se7930 - 2010-04-17 9:09 PM thinking ahead past my first race next weekend, I have entered another sprint race in May that starts with an open water swim (in a lake with a beach start) as opposed to a pool swim. I am a fairly confident swimmer, but all my swimming has been in a pool setting and not in open water. ANy sugestions for practicing in open water? I dont have a group to swim with and no one else to train with so I dont know that just setting off into the lake on my own is the best idea. Swimming alone in open water is not a good idea. Are you near a beach that has a life guard? If you don't have any access to open water and you are truly stuck in a pool make sure you practice sighting about every 10-15 strokes and bi-lateral breathing. Also with a beach start you will be running into the water and doing a few dolphin dives before you start to swim. Practice this in the shallow end of the pool. So instead of pushing off the wall to start your set...stand up in the shallow end and do a shallow dolphin dive or two to simulate the race start.Any suggestions would be appreciated. Its not a long swim, just 800 meters. |
| 2010-04-17 8:20 PM in reply to: #2798617 |
Master 1485 | Subject: RE: Jon Metz's Group - FULL mcox06 - 2010-04-17 6:28 PM I am curoius as to why you are considering the Olympic - Swim Focused - 16 Week plan. I would like to see you look at a more balanced plan of at least 3 workouts per week in each sport.I didn't know if doing 3 would be overdoing it and I focused on the Swim because I think that will be my biggest weakness going into this event. I will do the balanced plan of 3 workouts per week since you are recommending it. Thanks for all your help and patience. I am sure my questions are tedious. Your questions are not tedious! I would start off with a 3-3-3 balanced plan. Don't worry about strength training just focus on the three disciplines and we can help with the specifics as you move along. Edited by jonmetz 2010-04-18 11:16 AM |
| 2010-04-17 8:25 PM in reply to: #2796294 |
Extreme Veteran 492 Frisco | Subject: RE: Jon Metz's Group - FULL unfortunately, no beach with lifeguard nearby .. we do have a swim beach at the lake near my house and I have thought about swimming along the inside edge of the outer rope buoy line. I have been working on the bi lateral breathing (1 lap left, then 1 lap right) but still more comfortable right than left. One thing I have been toying with is how I breath while swimming. I have been taking a breath every 4 strokes, but I found myself getting winded on longer swims so I went to every 2 strokes and it seems to have helped a bit. Do you have a preference or suggestion? |
| 2010-04-17 8:34 PM in reply to: #2798860 |
Master 1485 | Subject: RE: Jon Metz's Group - FULL se7930 - 2010-04-17 9:25 PM unfortunately, no beach with lifeguard nearby .. we do have a swim beach at the lake near my house and I have thought about swimming along the inside edge of the outer rope buoy line. I have been working on the bi lateral breathing (1 lap left, then 1 lap right) but still more comfortable right than left. The swim beach sounds like a good option. Breathing is a personal preference. However, breathing every 4 strokes is probably not a good idea. The only time I recommend 4 (or more) strokes per breath is during hypoxic or breath control swim drills.One thing I have been toying with is how I breath while swimming. I have been taking a breath every 4 strokes, but I found myself getting winded on longer swims so I went to every 2 strokes and it seems to have helped a bit. Do you have a preference or suggestion? I breath either to my left or right every stroke. Before the race I get into the water or at least get a look at the layout of the course. I will start breathing to the side where the buoys are and I start picking out landmarks to use for sighting. |
| 2010-04-18 11:17 AM in reply to: #2798853 |
Master 1485 | Subject: RE: Jon Metz's Group - FULL jonmetz - 2010-04-17 9:20 PM mcox06 - 2010-04-17 6:28 PM I am curoius as to why you are considering the Olympic - Swim Focused - 16 Week plan. I would like to see you look at a more balanced plan of at least 3 workouts per week in each sport.I didn't know if doing 3 would be overdoing it and I focused on the Swim because I think that will be my biggest weakness going into this event. I will do the balanced plan of 3 workouts per week since you are recommending it. Thanks for all your help and patience. I am sure my questions are tedious. jonmetz - 2010-04-17 9:20 PMYour questions are not tedious! I would start off with a 3-3-3 balanced plan. Don't worry about strength training just focus on the three disciplines and we can help with the specifics as you move along. |
| 2010-04-18 11:25 AM in reply to: #2797323 |
Master 1485 | Subject: RE: Jon Metz's Group - FULL mcox06 - 2010-04-16 6:06 PM I don't have the resources for a continuous coach over a 4 month period. The program I was looking at would be the: 16 Week Olympic - Swim Focused. I was just catching up on some reading. Do you have the May 2010 issue of Triathlete Magazine? If so, check out the 12 week Olympic training plan page 122-126.I was thinking of sticking to the workout for the 1st month then using the times and making into interval style training at the beginning of the workout and finishing the time with a slow steady pace. Maybe doing some hill work intervals on bike and running days and sprint distance intervals on the swim days with some 30 sec to 1min rest periods in the intervals. |
| 2010-04-18 11:36 AM in reply to: #2796294 |
| 23 | Subject: RE: Jon Metz's Group - FULL No I don't have it yet. Is this the magazine you get for free by joining the USAT. Started my training today. About to fill out my training log and going to look at a used cannondale mtn bike today. I have decided to go entry level-int mtn bike for this year and next year get a good triathlon bike for the Ironman. Edit: I have a question about the biking. Can I get away with using the exercise bikes at the gym for the 1st few weeks of training. I am trying to get a decent deal on a used bike plus I still don't know what I need/want and it doesnt look like I will have a bike for the first few weeks minimum. I have access to a swimming pool at school and a track and plenty of hills. Edited by mcox06 2010-04-18 12:07 PM |
| 2010-04-18 3:47 PM in reply to: #2799452 |
Extreme Veteran 492 Frisco | Subject: RE: Jon Metz's Group - FULL I am training for a Sprint race and was training on the exercise backs at the Gym while I looked for a bike. I just bought a bike last week and have been riding around the neighborhood all week getting used to it. I Went out today in a light rain and a decent cross wind and found the mileage (including the hills around here) easier than the work I was doing on the exercise bike at the gym. Thats just my experience training for the sprint race. Edited by se7930 2010-04-18 3:48 PM |
| 2010-04-18 3:53 PM in reply to: #2799452 |
Master 1485 | Subject: RE: Jon Metz's Group - FULL mcox06 - 2010-04-18 12:36 PM No I don't have it yet. Is this the magazine you get for free by joining the USAT. Started my training today. About to fill out my training log and going to look at a used cannondale mtn bike today. I have decided to go entry level-int mtn bike for this year and next year get a good triathlon bike for the Ironman. The magazine you get free as a member of USAT is "Triathlon Life". Triathlete Magazine is a magazine that you can subscribe to or pick up at a newsstand. Edit: I have a question about the biking. Can I get away with using the exercise bikes at the gym for the 1st few weeks of training. I am trying to get a decent deal on a used bike plus I still don't know what I need/want and it doesnt look like I will have a bike for the first few weeks minimum. I have access to a swimming pool at school and a track and plenty of hills. Yes, riding the exercise bike at the gym is fine to start. You might even consider taking a spinning class, if that is something that your gym offers. However, get on your bike and ride outside as soon as possible. You will want time in the saddle to work on your handling, shifting, climbing etc. Edited by jonmetz 2010-04-18 3:56 PM |
| 2010-04-18 8:56 PM in reply to: #2796294 |
Member 26 St. Louis | Subject: RE: Jon Metz's Group - FULL Hi all, I had a busy weekend and was away from my computer. It looks like we have a great group with a lot of information being shared. This is great, it's just what I need. This is my first year in the sport and I'm loving it. My second race is this weekend in St. Petersburg, FL. I know that typically the week of a race should be a taper week but I like to go hard half the week and then do very short distances the 3 days leading up to race day. Any thoughts? How do you approach race week? 2010 Race Schedule: 2/27 Gasparilla 15k - 1:26:03 3/13 St. Louis St. Patrick's Day 5mi - 39:25 4/10 Escape From Ft De Soto - 1:25:53 4/25 St. Anthony's 5/15 Florida International Triathlon (Sprint) 7/17 Moss Park Festival (OLY) 9/26 Augusta IM 70.3 (Hopefully!) |
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