ADollar79's Group--closed and in the base building phase! (Page 21)

John, we have a pretty big club and I'd say that we maybe get 20 people out for each training thing.  People have different schedules - but it has given me the opportunity to meet new people who are training for tris and I've been able to set up some impromptu workouts.  They often have a group that goes to some of the different races, so it gives you an opportunity to get to know people who are doing your race as well. 

I agree though, it can be tough if you have a completely different schedule.   

Part-time job = no BT surfing during day on MWF since the entire office can see my computer.  BUMMER!

Anyways, here's what's up for the week for me:

Monday - still recovering from Saturday.  I tried to ski yesterday and wasn't very successful.
Tuesday - 40 min run
Wednesday - 20 min run
Thursday - 45 min run
Friday - 30 min run
Saturday - 2 hr run (might have to do on Sunday)
Sunday - skiing

Morning Folks!!!!!!!!   I've already gotten muy 32 minute swim in. The gym is amazing empty at 8am. lol.  I was the only one swimming for the 1st 15. Felt great. 

So here's my week   I had to slightly re-arrange it, nothing major though. Just switched Monday's workout to today.

Monday: Off 

Tuesday: Swim 32 Bike 1:04

Wednesday:  Run 48

Thursday: Run 32

Friday: Swim 53

Do any of you have any tips on making me run faster, gradually? I have been trying sprinting and perhaps I just haven't been doing them long enough but I'd love to be able to get under an 11 minute mile.  I broke a PR on Sunday at the St Patrick's Day race with a 39:41 3 1/2 mile run. I really proud of myself for that as it's normally at least a 40 minute run for me for just 3 miles.  I feel stronger than ever and I really thank this Oly plan for it's consistancy in keeping me spaced out with workouts. Even my bike ride on Saturday, as laid back as it was there were parts IE - Hills that I would walk up normally but went up them no problem. I just felt there for a bit I wasn't making any progress at all!  My biking I think I'm ok with for now, when I get a better bike then I'll change things. I'm just afraid of speed + Hills + crashing. LOL.  So any running tips guys? I'd appreciate them.

Oh and 13 days to go!!!! YAY!!! 

Saturday: Bike 1:47

Sunday: Off 

Ok....I will put this gently, if you want more search old threads in tri talk.  The key to getting faster is to run more.  Run, run, run.  That makes you faster.  The same with bike and swim. 

As beginners, speed work will only increase your risk for injury.   You need a really solid foundation and base before you increase the intensity.  In general, training starts with building a base....primarly long and slow.  As you get closer to I  your event, you cut back on your volume but increase your intensity. 

There are a number of ways to improve your speed by running, running, running.  Sign up for an occasionaly 5k, incorporate stides or 10-20s bursts into your runs, measure your heartrate.  But in general going to a track and running 4x400 isn't going to do much other than fill your muscles with lactic acid and overtax your body.  And I mean this sincerely, but as beginners, your bodies aren't really prepared for that.   believe Lynne said it best.  Following a plan and training consistently is fundamental. That is how you get faster. 

I am a HUGE advocate of the run, run, run philosophy.  I am constantly astonished at how my times have dropped this year.  It is because I am focusing on my run.  It is that simple.  As a bit more advanced runner, I do incorporate speed/tempo runs into my reporatorie.  But if you look through my logs it is typically only once a week.  Since my last half mary, my focus has been exclusively speed.  But again this comes after 3-4 months of solid run training. 

If you want to see how this has played out look at this.....

http://www.beginnertriathlete.com/discussion/training/map-routehx.asp?memberid=28617&routeId=458&zoom=-1

This is the loop that I frequently run by my house.  Look at the first dip.  That was just before Ironman.  Look at the steady progression over the past 3-4 months.  I run this at nearly the same intensity every single time. 

The other day, I ran this route 20s faster and averaged a lower HR.  That is HUGE progress.  That means my body is working MUCH less than it was previously. 

Oh, Dollar, I totally agree.  I should have clarified - when I did speedwork, it was part of the FIRST program, so it included long runs, tempo runs and speedwork days - which were short burst intervals. 

I saw definite improvement when I was running more.  Hmmm, somehow it gets a little harder once you start swimming, biking and weight training too.  Ha.   

My reply wasn't directed at you.    Speedwork is a hotly debated topic among runners and triathletes.  Some adhere to the philosophy that to go fast you must train fast.  And while I personally agree with that, it comes with a number of caveats.  First, you have to know your body REALLY well.  Most beginners don't.  I would argue that I am only now beginning to understand mine.  Second, one must understand how to properly use speedwork to aid your running.  It is like drills in the pool.  Finally, one needs to know how to recover.  I am typing this right after doing an LT tempo run.  I am wiped out.  This one workout-20' at LT will dictate the rest of the week for me.  As I have stated before, there is only a small line between undertraining and overtraining.  It is MUCH better to err on the side of caution.  That is why I strongly advocate the run lots philosophy. 

I do encourage you all to seek other perspectives  Search through some old threads.  This issue frequently comes up and a number of the coaches and running gurus will chime in.

Oh by the way. I forgot to say. I have a new PR as of Sunday's St Patrick's Day Dash.

I have RR if you want to have a wee read.

http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=107243&posts=1#M1277004

Well - today is a landmark day.  Exactly one month from today I will be doing my first tri.  My best friend, who lives in Jacksonville, FL started today and is sending me a motivational quote every morning.  It was great to read it today and get some inspiration from it.  I also got a note this morning from my donor's mother.  She has been wonderful to me and I am still in shock that someone that sacrificed so much in order for me to live would be so supportive of me.  She had a temporary tattoo of her daughter's name made and sent me 6 of them to wear during all of my events this year.  It was very close to being to emotional for me when I read her note.  I know that it is hard to understand my viewpoint on this, but believe me when I tell you that I feel so connected to her (the Mother, Vickie) that it almost freaks me out sometimes.

I am not saying that I get feelings from the organs or any of that other BS they do movies about, but to get a gift from someone that is so valuable, even though she did not pick me specifically, kind of links you together in a spiritual way.  I had been told several times by medical experts that they were amazed that I was still alive and they didn't feel like I would make it another 3 or 6 months (before you start railing on the docs, I told them that I would put up with nothing less than absolute franknesss and straight forward speech.  Any sugarcoating would result in me using the last strength that I had to kick their a$$es).  It is hard to explain and quite possibly very corny, so I will stop talking about it now.   

Who does everyone have winning the basketball tournament?  (clueless guesses are welcome)

 
(going out on a limb...)
To Drew--Kansas can suck it!  Roy is bring home another one for us.   GO HEELS!

That is amazing!!!  It must be so nice for you receive something like that.   I too would like to see pictures of the tattoo's on race day. Good luck to you. I won't be around then *Much* but I'll make it a point to check in on that day

Errrr. No one. I'm not a big basketball fan.  Sorry. I am more into soccer, football and baseball. I just noticed Seattle are playing tonight and it's being televised so I'm excited about that.

Heh....completely forgot to fill out my bracket.  Oops!  I will be rooting for all my favorite CA teams, UCLA and Stanford.

It was beautiful in the mountains today, made it out on the mountain for some wonderful morning powder turns, then traded up the skis for some great carving groomer runs.  And went for a run this afternoon. 

Depends on which pool.  UCLA in one - Memphis in another.  I missed two games yesterday (Winthrop and Kent State) and yes - I am a UGA alum, but no, I am not stupid enough to pick them to beat Xavier.

You can't pick TWO winners!  And the UGA game was one of the better ones yesterday 

It was all about who won that side of the bracket - In one I entered I picked Memphis, in the other I picked UCLA.  I was just pretty sure that they both would beat UNC.

Hi all.  Sorry for the MIA - hell week at work.  What is in the water lately? Had a nice 2 hour ride tonight to take my mind off things.  Ahhhhhh.....

I promise I'll come back and tell you guys about my RMR and VO2 max tests - it was sooo worth it.  Just doing the RMR test has really motivated me - and I've lost 2 lbs this week already.