Shellback1998 2012 Group FULL (Page 2)

This was this morning's masters swim class, 70 minutes.

100 free
200 2X100 pull with paddles on :10 RI
50 kick
50 breast
100 Free
250 free
200 pull with paddles

The above is a warm up. I hit class early as often as I can for extra warm up. So the first 500 yards is just me and the next 450 part of the routine.

This is the inveral part of the workout will drills mixed in.

250 5X50 @60
500 4X125 @2:15
200 2X50 kick 50 swim with fins
300 2X150 50 hard, 75 easy, 25 hard @2:30
200 2X50 kick 50 swim
300 6X75 swim, drill, swim
200 2X50 kick 50 swim with fins
300 3X(4X25 desc 4th all out)

Switching back and forth between swim, kick or using a pull buoy will make you more aware of how you're using those different body parts.

Cool down.

100 free
3300  Total

If you're starting out swimming it may be hard to know what to do without a class. Most people, myself included, just go and swim until they're tired. You're much better off doing intervals and drills. So how do you know what interval you should use?

Warm up swimming 300 yards at a slow pace. You can do this as 6-50's, 3-100's or just a straight through. I prefer going on the 100's and using a 10 second rest interval. After your warm up swim 100 as fast as you can where you are finishing at the same speed you start out at. You do not want a positive split where you swim the first 50 in a minute but the second 50 takes a minute-twenty.

Whatever your number is multiply that by 1.25 using seconds. So  let's say you do it in 120 seconds (2 minutes). 120 X 1.25 is 150 seconds (2 and a half minutes). This should be your base interval that you do comfortably.  When swimming at your base interval you want to have good form and bring the intervals in at 135-140 seconds so that you're getting 10-15 seconds of rest between the intervals. You can also do faster intervals mixed in.

So a good 1000 yard base workout to start out at.

200 Free 4X50 on :10 RI (warm up)

4X50 @ 75 seconds (half your base based on distance)

4X100 @ 150 seconds

100 pick a drill

100 easy cooldown

http://beginnertriathlete.com/cms/article-detail.asp?articleid=53

Thanks, didn't realize I had that viewable, LOL.

All my bikes have  a powermeter... what kind are you looking in getting?

Hi there, If there is still room, I would like to join also. If there is still room, I can post my info after work.

Thanks

TC

Since I use a Polar watch for training, I was going to look into whether Polar has a power meter that would also record my heart rate using the same heart rate strap I use for my current watch.  I saw that in February that they are coming out with a system with Look Keo Pedals.  I saw a similar system with Garmin Vector. 

I was also going to look at Powertap and the CinQo Quark.  But these appear to require more work to install.

Which do you use?

Well, unless Polar had switched their technology to read ANT + I don't think either the Look Keo or Garmin Pedals will work with that watch. However, if you used products that have ANT + technology those would work. Polar does make it's own power meter, that I unfortunately don't know much about.  Are you fixed with the Polar? I use Polar when I go to the gym, but that's it. When I'm either biking or running outside. I am using my Garmin watches...  Hope that helps

Is there still room in the group?

If there is room I'd like to join. I'll post my information if there is room. Thanks!

Hey there, yes the room is still opened. Welcome aboard, looking forward in hearing about yourself

Name: Lgcabin1 AKA TC

Story: Over the years I’ve been slowly gaining weight, I’ve tried here and there to lose the weight, but would just was not able to do it. I was even able to run a 5K about 2 years ago, but was still too heavy and really needed to lose it. Last year, I started to really look at what I was eating and was able to get rid of 20 lb. That felt great. Over the winter I slipped back, but not too badly, still learning about my eating habits. My sister who is about my size or a little less did a beginner Tri last year and just loved it. She wants me to train for it and I kind of really want to do it, but not sure if I can. So this spring, I want to get into at least another 5K. With my sisters encouragement she made me believe that I can do a beginner Tri. She told me that if she can do it, I can do it also. So, I printed some training schedules out to start.

Family Status: Married 14 years to a great husband along with two stepchildren.

Current Training: At one point I was running 3 miles 2x a week, but since have not been doing too much the last few months. Started the year out with some walking and today walked .5, ran .5, walked .5, ran .5, then walked .5 miles

2011 Races: none

Planned 2012 Races:  some 5k’s and maybe a beginner tri in the fall

Weight loss: To get rid of about 30 more lb.

Tommy, there is no question in my mind that you won't be able to do that beginner triathlon in the fall. I'm sure, by June, you'll be able to do. DO you have any biking, or swimming experience? Do you own a bike? pool near by? Use the logs here on BT and start logging your runs. There are also beginner training plans... Look into them. Anyway welcome aboard and looking forward to help you achieve your goals. 

Scott

Ha I love this, I am not a Tommy, but I do have a brother that is a Tommy. My name is Theresa, but known as TC. Got that name when I was a very small child. My dad used to call me Terrible and my grandmother said it might stick, so I was called TC, Terrible Child, which has stuck J

I do have a Mountain bike, and I go to the YMCA 3 days a week. I can do the running and even pick up the biking, but I have had that fear of getting into a bathing suit and start swimming at the YMCA. I am a good swimmer, grew up on the Jersey shore, so that is why my sister told me that just get running and biking and we can do it. But I still want to start doing some laps at the Y but that will come later.

A few keys on weight loss.

1. Drink a gallon of water per day - Doing so burns an extra 100-150 calories per day and will fill you up so you don't eat more. This may seem daunting at first. Build up to it. I carry a 24 oz water bottle and drink 5 of them during the day. Just keep sipping it.

2. Eat every hour - This may sound counter intuitive but by doing so you are speeding up your metabolism. The thing is to eat right. I got up and had a banana at 4:50. At 6:30 after masters (shellback was AWOL ) swim I had a second banana. 7AM I had an almond and apricot kind bar. 8AM apple. 9AM I'll have some carrots and hummus. You can eat as little as 5 baby carrots but eat something.

3. Stop eating 3 hours before bed - It's dead calories.

4. Do weight training to build muscle mass - Every pound of muscle burns and extra 50-100 calories per day. By having a good amount of muscle mass it gets easier to keep the weight off.

5. Get a heart rate monitor and train in zones 1 and 2 - These are the fat burning zones. By staying in them you'll lose more weight faster and you won't suffer burnout by training harder than your fitness level.

6. Kill the saturated fats and fried foods - Staple of every diet. Kill soda as well.

7. Whole grains - Switching from white to whole grains  will help because they are higher in fiber and more nutritious. I love the Arnold Oat Nut bread and find it way more tasty than white anyway.

8- More fiber - Foods that are high in fiber take more energy to digest and thus there are less net carbs.

9- Fish - Especially the Omega 3 fish salmon, tuna and swordfish.

10- Fruits and vegtables - Especially ones rich in antioxidants such as blueberries and beans. Bean really are good for your heart.

Well, do all three... Biking, is a double ended sword.. It helps you build your aerobic capacity and will help you run as well. Try taking some spin classes at the Y... Those are good. I have to apologize, I really don't know why I said Tommy... Swimming will be great as well. The sooner you get in and start your laps the better you'll be... Don't worry, people in the pool aren't going to be looking at you your bathing suit.  They are there for a reason just like you or I... 

All great points... I know I know i'll be there Tuesday I promise

Tough love through repeated public callouts.

I was having a good run last night until about 3 miles into it my left calf flared up on me. I have been having issues with my calves during my runs for the past 4 months. When I get about 2-3 miles into a run I will get sharp pains, feels like someone drives a knife deep into the medial aspect of my calf muscle. One step is fine then the next it will happen without warning. It can happen in either calf at any given moment during a run. Its very frustrating because my cardio is there, I just can't keep my legs under me. When I get one of these "attacks" it usually takes 2-3 days for the soreness to subside then I start again.

I am an RN, so I have some MD friends that I have been discussing these issues with. We have come up with the diagnosis of exertional compartment syndrome. I have seen some articles where people call them "calf heart attacks". It is where the fascia surrounding the muscle don't expand far enough to accommodate the increased blood flow created from running, causing deep micro tears in the muscle. Kind of like shin splints, only posterior in the gastroc muscle. 

Has anyone else had to deal with similar issues? And if so, what have you found to help? I have been doing lots of stretching and warming up before runs. Also I have been getting a massage therapist to work on them once a week, working on trigger points and deep muscle massage to try and loosen the fascia. I also bought "the stick" and have been rolling them out a couple times a day. I've done a gait analysis and got the proper shoes, and just bought some Zoot compression socks. Any other ideas or thoughts would be greatly appreciated.  

Have you tried running with compression socks, calf sleeves?