Big Steve's Group (Year Two) - CLOSED (Page 20)

Congrats on the marathon. If your hammy is bothering you a better plan vs two weeks off might be lots of stretching and self massage along with excessive time on the foam roller but also so light 30 minute sessions on the trainer or stationary bike at 100+ RPM. Blood flow is key to healing.

Just my two cents but I always feel better after those sessions.

Here is the link to my race report.  If the link doesn't work you can always go to the race log and look me up.

http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=425696

I guess I need to explain my 2 weeks off.  During these 2 weeks I have asked my coach not to give me anything to do and just let me exercise.  I know I will be doing something and I wanted me to decide what that was, and for how long.  It is more mental for me that I take this break and decide what races I am going to do this season.  I am really looking hard at doing IMKY this year and I need to make sure it is doable in all ways.

A PR by 26 minutes... WOW, that is awesome! and in those condition too, really impressive.  Great job!

Got up super early to get in 3,000 yards before work.

WU
400, 400 pull, 200, 200 pull

10 * 200 ( :15)
10 * 100 ( :10)

cool down 200 pull, 100 kick

Great Job Kathy! I absolutely hate running in the cold and I'm not sure if I could do a 5k in cold & windy conditions. And the cold I'm talking about is a nice warm day for most of you right now. Awesome job!

Speaking of cold, I admire all of you guys riding and running indoors and when the temps finally hit 40 you guys are on the road. I ran today at lunch and it was trying to rain and it was 60 degrees and windy and I was cold. You guys running in the cold cold...you guys are tanks.

So...7 miles at lunch. Avg'd 10 min/mile kept my HR averaging 150. So it's coming down.

Plus it was a marathon...4+ hours in freezing cold windy conditions. Flippin Tank.

The plan was to go out at lunch today and run for 52 minutes to celebrate my 52nd birthday.  I got 2.5 miles out and all of the sudden there was a sharp pain in my right lower calf.

I stopped, walked, stretched and tried to run again but had to stop.  I repeated this a couple of times and was eventually able to make progress with a slow jog.  When I got within a half mile of the gym I looked at the Garmin and saw that if I could pull off a 5 minute half mile, I could make it... I came in at 52:01.

Hope it's just my body letting me know I'm another year older, and not the new running shoes I bought last weekend.

Wife and I met to run at lunch and as we started the 30mph wind in our faces just wore me out. Ended up putting in 3 miles of practically walking into the head wind and running on the way back. Not a fun run.

Happy birthday Idaho.

Totals for the week - cut short a run and skipped a bike workout due to my "calf heart attack".  Gonna take it easy next week to try and heal before my training plan starts the following week:

This weeks totals

3rd place!?  That's awesome!  I would be thrilled with that.

Took Fri/Sat/Sun off last week and rest my legs.  Feel much better now! Could only get in 2,000 yards this morning before getting kicked out by the aqua-fit class.  Looking forward to running on fresh legs today.  Should get into the low 40's so will escape from the basement and go for 7 miles outdoors.  Totals for my short week:

Here is the group summary for last week.   Lets get some volume in this week folks!!!

I know it's a little late but here's my totals:

What are these fresh legs you speak of? Never heard of them.........and certainly cannot remember the last time they felt that way.

Great job.

Pretty tough swim this morning. The 500 and 400 yard sets work out to 1:42/100 and the 300 1:40/100. The 50's in between were a slight rest but we hadn't done longer yardage at that pace for a bit. Plus I was pretty tired walking in. Put in a lot more than I thought I had in me. If you haven't done vertical kick drills they're great but take a lot out of you.

100 Free
200 2X100 pull with paddles on :10 RI
400 Breath up every 3rd back every 4th
200 4X (25 dolphin, :30 vert kick, 25 flutter)
200 4X50 @60
300 pull with paddles
500 free @8:30
250 5X50 @60
400 free @6:50
200 4X50 @55
300 free @5:00
150 3X50 @50
50 free
3250

That's quite a swim workout!

Had a nice long workout this morning.  Started with an hour:50 on the trainer followed by a 2 mile run @ a 9:30 pace followed by a 1 mile hike simulation with a weight vest.  First 3/4's of the mile @ 9% then finished off @ an 11% incline.  Not pushing the pace too much, going @ 20:00 min/mile but I'm still feeling the burn right now!

3 * 1’ ( 1’ ) @ 101-105%
• 20’ ( 5’ ) @ 95-100%
• 15’ ( 4’ ) @ 95-100%
• 10’ ( 3’ ) @ 95-100%