Mndymond and Disturbed275's Awesome SBR Group--- Phase 2--CLOSED! (Page 21)

I got my swim and run speed workouts in this morning at the gym. 

With a 12 minute per mile pace at this weekend's tri - I figure that speeding up my run offers me the greatest chance of improvement (I used to run 7-8 minute miles in HS.)  Running I get - swimming I don't.

Two questions - I'm looking for a free swimming workout plan that will help me get faster.  I'm using one of the free plans but it's not detailed enough.  I need a plan that will help me work on my stroke and one that will tell me actually how hard to go.  I simply have no clue.  If I have to pay, I want to know that what I am paying for is worth the money.  I checked out the active.com workouts that come with videos and the videos would be great - I just don't want to pay the $$$ if I don't have to.

I'm also continuing to struggle with my weekly schedule.  The trouble is that working out in the afternoon is tough (three kids and their homework) so I like to get my workouts in during the AM.  But that sets me up for trouble because its hard to space my workouts for optimum efficiency.  My long run and bike are on the weekends and that leads to tired legs... It's just not working.  So my second question is - if I were to move to a six day schedule - would it be better for me to have my rest day before my long workouts to give me more energy or after my workouts to promote healing?

Thanks for the help!

I got my swim and run speed workouts in this morning at the gym. 

With a 12 minute per mile pace at this weekend's tri - I figure that speeding up my run offers me the greatest chance of improvement (I used to run 7-8 minute miles in HS.)  Running I get - swimming I don't.

Two questions - I'm looking for a free swimming workout plan that will help me get faster.  I'm using one of the free plans but it's not detailed enough.  I need a plan that will help me work on my stroke and one that will tell me actually how hard to go.  I simply have no clue.  If I have to pay, I want to know that what I am paying for is worth the money.  I checked out the active.com workouts that come with videos and the videos would be great - I just don't want to pay the $$$ if I don't have to.

I'm also continuing to struggle with my weekly schedule.  The trouble is that working out in the afternoon is tough (three kids and their homework) so I like to get my workouts in during the AM.  But that sets me up for trouble because its hard to space my workouts for optimum efficiency.  My long run and bike are on the weekends and that leads to tired legs... It's just not working.  So my second question is - if I were to move to a six day schedule - would it be better for me to have my rest day before my long workouts to give me more energy or after my workouts to promote healing?

Thanks for the help!

 Have you seen swimplan.com?  You enter in your speed and the amount of time you want to swim, and it generates swim workouts for you that incorporates drills and swim sets.  I used to use it extensively when I used to pool swim a lot (in recent years, I've mostly been swimming open water, but will probably start using it again to train for my 5k to get more efficient).  In any case, I really like that site.  They don't do videos, but maybe you could just youtube if there's a drill on there you don't understand.

I think it might just be a matter of personal preference.  Generally, I'll do my long runs on Saturdays and rides on Sundays, so my Mondays & Fridays are usually either swim, yoga, or off days.  

For my Friday workouts, it's usually a short swim (eg 1/2 mile open water), or I'll practice drills/ work on my stroke in the pool (ie not interval or endurance sets).  On Mondays, if I'm beat after my weekend workouts, take Monday as a rest day or do another yoga/swim day.  If I feel fine, I'll do a regular workout on Monday, and keep Fridays as my rest/easy day.

If I workout both Friday and Monday one weekend, I might take of the Friday before the next weekend to give myself a chance to rest.  Generally I only take a rest day if I feel like I need it, or (more often) if something comes up and I miss a workout.

Second open water swim of the season went better than the first!  Made it a whole mile, though it was still cold.  I found a new trick though.... If I tuck my ears under my swim cap, I stay much warmer!  Also, a friend told me ear plugs help, since then the cold water can't get in your ears and make you cold.  I hadn't realized how important ears are in heat regulation!

Bike ride didn't go so well, though.  I flatted, but when I went to change it, I realized I had the wrong type of CO2 cartridges for my inflator.  Last year, a friend had gotten several flats during one of our rides, and went through not only all of his, but all of my cartridges that day.  He bought me some to replace the ones he used, but they were the non-threaded kind, and my inflator only takes the threaded ones.  

Luckily I hadn't gone very far, and it's pretty easy for me to get home on the bus.  

Just a quick note before shutting it down for the night... I did lactate threshold workouts on the bike today.. brutal.  However, the fact that I couldn't make it three minutes at near max is a pretty good indicator that there is plenty of room for improvement.  

As I lie here in bed, the fact that my legs are sore pleases me immensely.  

Thanks for your help on the weekly schedule.  Still working on it... but I think it makes sense to find something that is sustainible.  If I exercise 30 minutes less per week, but I can support my wife who has gone out of her way to support me on this journey... then that's an easy choice.

Plus - as a teacher - all my problems will be solved in 4 weeks anyway when summer break begins. 

Second open water swim of the season went better than the first!  Made it a whole mile, though it was still cold.  I found a new trick though.... If I tuck my ears under my swim cap, I stay much warmer!  Also, a friend told me ear plugs help, since then the cold water can't get in your ears and make you cold.  I hadn't realized how important ears are in heat regulation!

Bike ride didn't go so well, though.  I flatted, but when I went to change it, I realized I had the wrong type of CO2 cartridges for my inflator.  Last year, a friend had gotten several flats during one of our rides, and went through not only all of his, but all of my cartridges that day.  He bought me some to replace the ones he used, but they were the non-threaded kind, and my inflator only takes the threaded ones.  

Luckily I hadn't gone very far, and it's pretty easy for me to get home on the bus.  

Swimplan,com is cool.  I plan on using it tomorrow morning for my long swim.  

As far as the workout thing goes - it's like calculus... The thing about the run and bike back to back on the weekends is the fact that my legs are dead on Sunday.  Plus - as my workouts increase in their intensity - I really need to start thinking about ways to balance my hard workouts with easy ones.  Take today for example, if I go hard on the bike, then I need to balance it with an easy swim... but getting those workouts to fit into a schedule that includes my wife working out and being a good dad - that's tough.  

I wonder if breaking the month up into units bigger than a week would work - like an 8 day block.. Hmm

THanks for your help

Hi team. Sorry I've been MIA...call is killing me slowly. Haha. Post call today. 

I've decided not to do a 70.3 this season because my training just isn't where I would like it. It will most likely get better once GIM is finished (>2.5 weeks...countdown), but for now I am where I am. Going to do Alberta Challenge in Aug as my "A" race it looks like. 

I might also be doing Mud Hero with the girls in my class at the end of July. Looks like fun. It is down near Calgary...one of those obstacle course races!

I'm heading off to Vancouver this weekend for my friend's stag. Leaving Fri evening. Plan to run along the seawall and go swim in the 137m kitsilano pool! WOOO WOOO!

Hi team. Sorry I've been MIA...call is killing me slowly. Haha. Post call today. 

I've decided not to do a 70.3 this season because my training just isn't where I would like it. It will most likely get better once GIM is finished (>2.5 weeks...countdown), but for now I am where I am. Going to do Alberta Challenge in Aug as my "A" race it looks like. 

I might also be doing Mud Hero with the girls in my class at the end of July. Looks like fun. It is down near Calgary...one of those obstacle course races!

I'm heading off to Vancouver this weekend for my friend's stag. Leaving Fri evening. Plan to run along the seawall and go swim in the 137m kitsilano pool! WOOO WOOO!

Ugh, so I've noticed my limp from last year was back this week.  I think it's because I did a 5-mile run in these shoes I don't normally run in.  I generally have a hard time running in new shoes and have tons of aches and pains until I break them in.  So I usually rotate between 3-4 pairs to give the newer pair(s) a chance to be broken in while still doing my longer runs in the shoes I'm used to.  

The pair I wore on Monday were actually from a while back, but they got "lost" in my closet.  They only have about 60 miles on them.  I re-found them about a month ago and have done shorter runs (track practice or easy 3-milers) with no problem.  On Monday, I ran 5 in them and felt fine, but then walked home in them after my run (about 3 miles).  I noticed it right away that my calf and hip were tightening up!  Maybe 8 miles was too long to be wearing those shoes   I was hoping it would sort itself out, but it hasn't yet....

Anyways, today I was supposed to do track practice, but decided to do yoga instead since I didn't want to run with a limp.  I have to get this hip/calf thing sorted out!  Luckily the teacher focused on hips tonight, and I could totally feel my tight hips and calves stretching out!  I also foam rolled after.... Owwwww.  If I'm limp-free tomorrow, I may sneak out in the afternoon and do my track workout (coach sent me my workout).  

BUST!

I missed my goal by 2:45.  Total time 3:32:45.  This is a PR for me at this distance. 

This is my attempt to put a link of the race report here, hope it works.

http://beginnertriathlete.com/discussion/forums/thread-view.asp?tid=441248