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Slow in here tonight   LOL.

Hope everyone is having a great night.

Later.

KC

Thanks Coach. Your right, I would drill them on the course LOL.

Have a great night and take care of that neck - I know what this is like.

mmmm Chicken burrito's YUM.

Treadmill run tonight. 4 miles @ 10mm. Must try one of the rollers for my hip which seems worse after a TM run. Think I need new sneakers too. Then came home and had a really quick spin on the bike to loosen up.

Tomorrow I plan on running the same race as last Saturday (5K) and just checked the weather. Wow,  7*F that's pretty flippin cold. 

Edited by cheekymonkeys1 2011-01-14 9:24 PM

Ouch 7 seams nice and warm. Great workouts!!!! Rollers are one of those things that hurt but feel good. :-)

Can you send me some info on rollers, what they are and how to use them if you get a chance - thanks. Also, where do you buy them?

OK - thats it - off to bed - take care

Nice work - good luck with the hip - hope it feels better soon.
KC

Great job! I had a good swim workout to. The swim is starting to get a little easier for me to! Us rocks just have to stick with it!

great workouts everyone.

speaking of swimming...before i get a lesson i would like to know from you "fish" out there (1:45 x100)- do you increase speed by increase arm revolutions or kicking... or both.  it seems like when i try to increase my speed i mess up my breathing (makes sense the body needs more oxygen).  dave- what has helped you increase speed in pool and how often do you breath (while swimming of course)?

There are many  schools of thought on how to increase speed in the pool.  One is higher cadence.  Several top athletes do that.  Other is to increase stroke efficiency, lower cadence but more glide.  Several top athletes do that and it is the point of total immersion swimming and other techniques.  My coach pushes both.  Greater stroke efficiency, THEN higher cadence because form tends to suffer when you go faster or get tire.

As for kicking, very inefficient over the long haul.  Too much energy for too little propulsion gain.  Kicking for long distance is mostly to help keep my lower body on top of the water and not dragging.

I like the June 24-26 date.  Manager says whatever.  I'll check with the bike coach.  Seems like a great time right between races.  I have to see the course in person a few times to build confidence.

Don't kill yourself over a burrito.  I saved cals yesterday and went out with my wife to a chinese buffet, didn't overeat but didn't count every calorie either.  They say 80/20.  80% good food don't worry so much about the other 20.  I don't do that because if I am not disciplined I would unravel my eating plan.  So for 6 years its been 1800 to 2500 cals a day except on heavy workout days.  Too few I know but better controlled that overindulging. My resting metabolism was tested around 3000.  Add a couple hours on the bike and a run and you are up to 5,000 plus.  Wh oeats that much?  I know I will have to start when I'm going longer on the bike and run but it will be a chore, mostly fluid calories from Hammer products and monitored closely.   I will not go back to the way it was.  

Longer harder bike and longer run today.  See you by noon.
 





Edited by IceManScott 2011-01-15 8:47 AM

If you've never been to Chicago, then you haven't played #4 at Cog Hill Country Club - Dubsdread.  I haven't either for that matter, but that's where the Western Open has been played.

Re: getting faster in the pool.  I've noticed that I've gotten faster after paying attention to technique but some weightlifting might have come into play as well.  I haven't had any lessons but I've done some research.

I've found this to be informative: http://www.swimtypes.com  .  I think I fall into the over-glider category.

Brick today and not quite by design.  The kids were off school yesterday and I coudn't get away and manage them at the same time.  1 hour endurance on the bike and a 3.5 mile run.  Might be a pretty good mix as far as distance and time is concerned.

Edited by robburkett 2011-01-15 9:09 AM

I am familiar with Cog Hill - but never played it  - you never know though - one of these days?

Good Luck with the brick today.

KC

Back in the pool today everyone - 1:00 PM showdown - me vs H2O  LOL

Today - I think I am going to win - even if it is a small victory it is going to be me that wins today.

After that, curling practice for a couple of hours and then home for prep work for school next week, maybe 30 minutes on the mill and some football.

Have a great day everyone.

KC

Juat a comment - be the water.  I had to learn not to fight it, but try to be one with it.  Funny how a little change in attitude can set me up for major progress.

That sounds like good advice.  I've been fortunate in that the first time I got back into the pool for a workout, I felt perfectly at home...
Juat a comment - be the water.  I had to learn not to fight it, but try to be one with it.  Funny how a little change in attitude can set me up for major progress.

Edited by robburkett 2011-01-15 10:12 AM

Thanks Scott and Robb - you are right on - I just jumped out of the shower and while I was in there I was thinking the same thing. A funny quote from my favorite film - Caddy Shack - jumped into my head - Ty Webb "Chevy Chase" talking to "Danny" in the movie - "be the ball Danny, be the ball" so - today it is going to be - "be the water Kevin, be the water"

Have a great day - will check back in later today.

KC

I have 5 weeks til my half Mary. Usually when I run, I prefer to do it on an empty stomach and don't eat during. Do I need to worry about nutrition during a stand alone? Or should I take on something later in the run?

It's not just the distance but the time.  What's your race goal for time?

Assuming it's a morning race, I would eat light.  A bagel and some coffee and a PowerBar Endurance bar - flavor of your choice.  The day before, I would think about eating 3 or 4 PowerBars.  I ate 5 the day before a marathon and 1 the morning of and I felt like I was the Energizer Bunny, only less pink.

If you are worried about nutrition, get a small bottle from the FuelBelt line for a gel.  ADD WATER if you do this.  If you haven't experienced the lovely gag reflex from gel packs then I strongly advise you add water.

Good luck!

Took a short run on a track today (1.5) to recalibrate my pedometer.  I am glad I did, I was way off.  So some of my last few workouts have been off in my training log, but I am not going back a changing anything.  I will just have to get it right from here on out.  BTW I use the pedometer (watch) because I am horrible on remembering where I ran.  I try to vary things to keep me motivated but confuses the brain.  I hope all is well for everyone else and enjoy your weekend.

One last thing, what is a brick?  

A brick is when you do two workouts back to back.  Usually a swim then bike right away, or a bike then run.  Gets you used to the 'wobbly' and 'dead leg' feeling of transitioning from one sport to the other.

Jason, I wish a fish was 1:45 unfortunately in the pool to be even close to fast you have to be around 1:20 or faster. (freaks lol)  As for kicking faster or swim stoke ideally you want to get beater form so you actually slow things down and get more streamlined. That is why people play golf to get ideal stroke to speed ratio.  I know this will sound corny but its just swimming more and more.  When I trying to pick up speed I do alot of speedwork  (25 hard 25 tpace 25 hard 25 tpace rest / repeat)  or (100 hard 200 tpace rest/ repeat)  As for breathing I break the rules I practice part of my swim breathing every 3rd stroke but have never done it in a race.  I like to breath so why hold my breath for that extra stroke :-).   Hope this helps!!

thank you.  yes that helps.  i have heard people talk about golf but what is it? 

What I forgot to mention was that the burrito was bigger than my head.  Didn't even want to  see how many calories.  It made it worse that I blew my workout and ate crappy but I guess its not gonna kill me.

A little help here?

I set myself up for a brick workout and the breakdown was supposed to be a 20mile bike in 1hr, which I ended up doing in 43:59(on a spin bike mind you).  My run was supposed to be 3.5 miles in 34 min, but I did it in 30:34.

Which was more important - time invested or covering distance?