Shellback1998 Group - FULL (Page 21)

hell of a job! How are you feeling?  Today, I'd either go biking very high cadence or swim for 25 mins. Both will help heel the muscles and the scar tissue. Don't take the day off though... 

Scott

I feel ok! I was so drowsy yesterday! I am going to bike to my Zumba dance class and back tonight! I puked and nearly hit the ground when the race was over. I was "welcomed" to the club by some other racers after vomiting. LOL I really pushed myself and loved the race.

Well, glad to hear you pushed yourself. Tonight when you bike though, make sure you have high cadence at least 95-100... Don't worry about speed today. This will help with the recovery and get the blood flowing throughout the legs.  Triathlons will make you drowsy towards the end but nothing better than a nap. Remember to hydrate though. And if you have a Wendy's near by get a "Chocolate Frosty" However, make sure this is consumed within the time = to the time it took you actually compete. 

Great job!

Scott

Thanks! I love eating what I want to after a race I am a teacher and I have 13 more days! (whose counting?) I'm not working this summer and I plan to train like crazy! Next purchase -- bike shoes that clip on the pedals. Time for me to overcome my fear and ride!

Bike shoes that clip on the pedals will be nice move there!  After you get the adjustments made with the new shoes and pedals, I recommend you do some stationary practice while holding onto something (with the easiest tension setting on the pedal).  Once that's comfortable practice clipping in and out while cycling around the block where you know it's safe and no traffic. 

Here are some cool tutorial videos:

http://www.youtube.com/watch?v=5KMPEzUeqJo&feature=fvwrel

http://www.youtube.com/watch?v=zLZbijqcjtw&feature=relmfu

I think after some ride simulations you'll adapt quickly to the real thing!  Good luck! ^_^

~Roland

Thanks for all that info! There is a guy who is going to help me at a local bike shop. I just can't go out and buy shoes and pedals and put them on. I think it will help save my legs!

Thanks! I love eating what I want to after a race I am a teacher and I have 13 more days! (whose counting?) I'm not working this summer and I plan to train like crazy! Next purchase -- bike shoes that clip on the pedals. Time for me to overcome my fear and ride!

Of note, swimming the the pull buoy between your ankles is a good drill for getting long but it's exhausting and keeping it between you ankles isn't easy. The head lead drill is swimming with your hands up against your sides. So it's all torso rotation practice. Another tiring one. The 25's AFAP I did all 12 in exactly 15 seconds. It was the right speed. I could have started faster but wouldn't have maintained it. Even with the 45 seconds of rest you get tired.

Shoulder felt fine. My elbow did open up and start bleeding at the end of the workout which made me feel guilty because nobody wants to see somebody bleeding into the pool.

 ... The 25's AFAP I did all 12 in exactly 15 seconds. It was the right speed. I could have started faster but wouldn't have maintained it. Even with the 45 seconds of rest you get tired.

Shoulder felt fine. My elbow did open up and start bleeding at the end of the workout which made me feel guilty because nobody wants to see somebody bleeding into the pool.

Did strength yesterday morning and a 35 min ride yesterday evening.  Was pleased with the "new-to-me" road bike my brother lent me (he wasn't using it the lazy bum, LOL!).  Just tried to get used to it - but did notice I was breathing harder, I think due to the more "aero" position.  Tried the areo bars a few times, that'll take some getting used to - the road was too bumpy and too much traffic so I got nervous!   It was actually comfortable, but my neck and shoulders started tightening up near the end.  May need to raise the handlebars a smidge. Averaged 17 mph on a hilly road - very pleased with that - had been averaging about 14 mph on my hybrid.

Swam this am. 1800 meters: w/u: 250 easy crawl. M/S: 300 - 6 x 50 (10"); 1000 - 10x100 (20"-40"); 200 - 4 x 50 FRACK (I actually like that drill!); c/d 50 very easy.  Maintained a pretty consistent pace throughout the 100's of about 1:57, which is about 20" faster than my TT-pace - so pretty happy about that too.

Felt "wobbly" after last couple workouts - not pushing harder than usual though.  Perhaps de-hydrated? More attention to nutrition?  Easy 20 min Z1/2 run planned this afternoon.

Best!

David

 Glad you had no problems swimming this morning.  Are you planning to do the Christopher's run this weekend coming up?

It doesn't fit with my training schedule but maybe I'll run it with my daughters which would be at a super slow pace.

Glad to hear your shoulder felt good! What is an AFAP?

As Fast As Possible. This was AFAP with the caveat of maintaining the speed through each set. Sometimes she'll throw in a AFAP 200-400 after we've already done 3000 yards and we all look around rolling our eyes thinking ya finishing is AFAP!

Another side note as I was leaving she told me to move up a lane starting on Thursday. So I've gone from the slowest lane in July to the 4th lane of 6 in 10 months. Obviously I'm proud of making that leap but really it's all been about consistency. I've missed two classes in those 10 months and I swam those misses the next day. The second key factor is continually analyzing your stroke. You have the most feedback and can be your own best coach. 

If I can do it so can everybody else.

I have to admit half of me was like cool and the other half was like oh crap I have to swim faster and on less rest again. Comfort level ba-bye.

As Fast As Possible. This was AFAP with the caveat of maintaining the speed through each set. Sometimes she'll throw in a AFAP 200-400 after we've already done 3000 yards and we all look around rolling our eyes thinking ya finishing is AFAP!

Another side note as I was leaving she told me to move up a lane starting on Thursday. So I've gone from the slowest lane in July to the 4th lane of 6 in 10 months. Obviously I'm proud of making that leap but really it's all been about consistency. I've missed two classes in those 10 months and I swam those misses the next day. The second key factor is continually analyzing your stroke. You have the most feedback and can be your own best coach. 

If I can do it so can everybody else.

I have to admit half of me was like cool and the other half was like oh crap I have to swim faster and on less rest again. Comfort level ba-bye.

Did strength yesterday morning and a 35 min ride yesterday evening.  Was pleased with the "new-to-me" road bike my brother lent me (he wasn't using it the lazy bum, LOL!).  Just tried to get used to it - but did notice I was breathing harder, I think due to the more "aero" position.  Tried the areo bars a few times, that'll take some getting used to - the road was too bumpy and too much traffic so I got nervous!   It was actually comfortable, but my neck and shoulders started tightening up near the end.  May need to raise the handlebars a smidge. Averaged 17 mph on a hilly road - very pleased with that - had been averaging about 14 mph on my hybrid.

I work in technology so not surprisingly I'm a bit of a data geek and I love going through my Garmin numbers and comparing. So back in March I ran the Quincy half marathon and on Monday I ran nearly the same route. There were actually a few disadvantages on Monday. No traffic details so I got stuck at a few lights. It was 25 degrees warmer. In March there was almost no wind and Monday the entire second half was with a wind in my face. March was sunny as could be. Monday the roads were wet from the start and it was misty. The entire second half I got rained on and miles 7 and 8 it was pretty hard.

Obviously the second half of the half Mary I was starting to pick up the pace but the point is you can see the lower heart rate with increased speeds throughout. I highly recommend doing this exercise. It is so worth the 15 minutes you'll invest. Its such great motivation and I bet everybody without exception will look at the data and be like WOW I knew I had improved but not that much!!!

Great numbers Scott, however theoretically you'd want to have a constant HR across the board and keep the same pace. That was my advice when I ran Hyannis in February. My avg pace was 7:09, and my avg HR was 163. Now, with that being said, I had no idea I could do that. All my training up to this race I was not allowed to get in the 150's. I had to keep my HR low, unless that one day a week when I did my speed drills. However those were my BST's and trust me i was looking forward them. At some times, I swear kids on tricycles, older couples going for their afternoon walks were going faster than I was running.  Glad you're committed and staying focused.  Great job on the run! Glad to see the improvements,  you're going to kill any race you do. Hopefully the race isn't sponsored by Saab though!

That was my first half Mary so I just wanted to finish. I ran my plan even if it was wrong which I figured it was. The first third was slow, the second third I picked it up and the last third I went for it. I cam in just under two hours. Had I run it the way you suggest I'm sure I could have cut 5 or 6 minutes off of my time even without drafting off of a Saab.

Ok, there have been only a handful of active participants in this mentor group. I want to hear more from the others.  I believe we have over 16 who've joined.  Who, I hear from Most are Roland, Scott, Thor, Jen, Joy, Linda, Scout, What about the others? How is your training going? I'm hear to motivate you all, answer questions, push you to the limits, most of all keep all of you focused on your races.  You all joined the group for a reason. What was that reason again?

I enjoy hearing about the transformations into triathletes. I enjoy seeing progress in all of you, it's truly absolutely amazing. 

Don't be afraid to ask any question, no question(s) are silly or will never be turned down, and if I can't answer it, I will do my best to find an answer for you in a timely manner. 

I enjoy all the motivation that this group had done so far, please keep it up.  Keep helping each other out. 

So let me help you! 

Have a great day training, and if you ever need to email me, please feel free at [email protected] 

Regards

Scott