BamaDC's Group - CLOSED (Page 21)

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This is your Mercedes time.  You have in your logs that your best half marathon was your Huntsville one back in November - exact same time.  Just seemed a cool thing.

Thanks, I fixed it.  That's what you get when you have a 3 yo asking for chocolate milk and a 1 yo also trying to type.

Today was the best I felt on the knee in three weeks.  It has helped resting it over the last three weeks. Today no soreness, tenderness or pain at all.  It felt normal.  Ran 7 miles.  I have lost about 15-30 seconds with the same effort.  I can make that up over the next couple of weeks.  I plan on doing a long run a week from this Sunday about 10 miles see how I feel.  I will be doing the triathlon this Sunday and I have gotte in two swim workouts.  I changed my workout and have been arriving at the local Y 1-1.5 before opening and do my run.  I try to finish about 5 mintues before the Y opens and go in and do a 45 minute swim before showering and leaving for work.  I had tried to run in the morning from the house and plan a swim in the afternoon.  But getting up so early to run or bike made me blow off to many swim practices after work.  This will help me be more consistent.

I was crunched for time this afternoon, only had 30 minutes for my swim workout. I decided to ditch my planned workout and just swim for 30 minutes straight. I only managed 1200 yards in 29:44. That was continuous swimming. Note I do make slow open turns. Just seems excruciatingly slow to me. I gotta do some speedwork. Need more intervals?

I'm also still having the same problem Drew mentioned a month or so ago. My left arm pull is horrible. I've formed a habit of pushing down from my shoulder with my left arm stroke. I know this is due to bad breathing technique. I'm pushing my head up to breath so ofcourse my legs drop. I'm really trying to focus on bending at the elbow and catching. I'm afraid I've done it wrong for so long now, that it's gonna take a while to break the habit. It's very frustrating to know what your problems are, and still not be able to correct them.

Need more technique.  At those speeds it isn't speedwork or strength or endurance.  It is all technique. 



You'll get there.  Without seeing your stroke it is hard to help, but certainly developing a straight profile and proper rotation is right at the top of the list in technique.

rode a long ride (for me) to work tonight.  Just over 31 miles (16.1 avg on hybrid).  Now I just have to stay awake all night.

Why do you suppose my left arm, or more correctly, my entire left side is giving me so much trouble? It's really weird, I'm having to totally focus on that side of my stroke to make even the smallest change. It's like I can't make my body do what my mind is telling it. me off. Right now I'm really swimming with one side of my body. Imagine how much better I'll be if I can actually use both sides.

I hate to say this, because I'm not a huge fan, but learning to breathe bilaterally forces your body to be better at rotating the same way and amount to both sides.  I do some bilateral stuff in the technique drill part of my workouts to work on rotation and arm movement.

I would never race using bilateral breathing, but for technique it is a useful tool.

I saw a similar statement in the forums this week.  What don't you like bilateral breathing for racing?  What's the downside?

I find it to be awkward and slower than breathing to one side only.  I do find it useful to work on stroke symmetry, but the only way I would breathe to my left side in a race is if there were waves that forced it.  So really the downside = slower.

Let me put it this way - how many world class swimmers do you see swimming bilaterally in meets?  (It is a rhetorical question ;-) )

5k Race report:

Back from ye olde race. I don't know what happened this morning, but I wasn't feeling it. I felt pretty bad during warmups (my legs felt tired just warming up). Never hit a groove. The race had 350 people, of which probably 150 were actual runners. Recap is pretty simple - I led after the first mile, fell to third by mile two, and ended up fourth overall in 21:39. The course was full of small, sharp (10%+) rollers. I found it tough.

Not one step of this run felt good. I usually feel great for the first mile and then it gets painful. This was painful from the get go and it just got worse as it went on. The good part: it was for a good cause and it was a beautiful morning. Funny part: My 10 year old was on his own and saw me winning at the first mile marker (pretty cool all in itself). He then couldn't find where the finish line was (the course wound around a good bit) and ended up running the last 2 miles of the course to find me.

Mile 1: 6:26
Mile 2: 7:06
Mile 3: 7:20
Last .1: :55

Constant deceleration was the order of the day.

On to the next race!

x2 Well said.

Florida Great Escape Triathlon

Swim  cancelled due to 54 degree water tem
Bike 18 miles  20.9 MPH
Run 5 miles 8:30 pace.

Did my first triathlon of the season today without the swim.  The water temp was 54 degrees and they cancelled the swim.  I thought I did good given that I had not done much in three weeks due to the knee injury.  I was just shy of 21 MPH on the bike and the 8:30 pace on the run was good for me.  I need to work on the transistion area.  These sprints make the tranistion time huge and I missed a place or two I may have made up with a better tranistion.  The race was just okay and I don't think I would pay to do another one by NTC.  The bike course was rolling hills and the run was on sand and dirt.  Was good to race and enjoyed it!

Kick the RD is the a$$ and tell him to HTFU.

Seriously that is quite a nice early season result.  You were moving on the bike.

Don't know about you guys, but weather was awesome this weekend in NC. Got outside for the first time in a while. Saturday was my first run outside since shredding my ankle back in late Oct. Wore a brace, which slowed me down, but I swear I was scared to death. Gun shy man. I was staring at the ground in front of me the entire run. My plan is to train in a brace and then chance it on races days.
Sunday was big. Got to ride outside on the new Felt for the first time. I've been on the trainer since December. Big improvements. I did a 30 mile ride that I've gone on the roadie a 100 times. Best results on the roadie was about a 16.5 MPH pace. Knocked out the 30 on sunday witha 17.5 mph pace and felt like I could have done another 30. Got in a 2 mile run after the ride cause I felt so good. Think I could have averaged 18 or so if I had known I was gonna feel so strong. Obviously the new bike is much faster, and I'm aero, which helps alot, but I noticed big improvements on the climbs. Hills I use to go up at 7 to 9 mph, I was climbing at 11 to 13 mph.  Whatcha think, the new bike made me faster, or 4 months on the trainer made me faster?
Now a question for you race vets. I'm doing a super sprint next sat. morning for some race experience, 250 pool swim, 7 mile bike, 2 mile run. Not much to it right? Here's my question. Race starts at 8:00 am. Gonna be about 38 degrees. In a race this short, i would just wear my tri shorts for the swim, and then just hop on the bike. No time for a change in transition. Think I'm gonna freeze my azz off on the bike?

I have to ask... HTFU?


 Ditto, sounds like your knee is doing better.


Edited by cornfed 2010-03-08 10:08 AM

HTFU
Harden
The
F#%k
Up

Thanks, I got the "TFU" part but I though the H was "hurry" but that never made since in context.

Great race, I wonder why no Duathlon?

Your right, transitions really are the fourth sport when it comes to short course.

Now THAT is an exercise of HTFU!