Beer Drinker Appreciation Society - Open For Business (Page 22)

Snewo, I was responding to you, I just expect people to read my mind....anywho, for me, I need a plan or goal otherwise I just do junk laps. But as a hs swimmer you probably always have something in mind before you jump in even if you don't formalize it on a plan. When I was first learning how to swim it was just the basics, then basics with distance as a goal. Now, with lack of motivation the goal is be prepared the day before to just get to the pool and its still basics but with an added building plan.

No junk laps: http://swimplan.com/

I love using this site, to create workouts based on my current swimming times. One workout per day, so sign up and get a few workouts printed out and in your gym bag (zip lock baggies).


I have the MP4 Total Immersion video's. If you REALLY want to get a solid efficient swim stroke, TI is the business!!!! Once I get my lungs back, I can swim 10x100 on the 1:50, and feel good. ALL TI. I have no natural talent.

Edited by fifthcircle 2015-01-25 1:12 PM

Not an elliptical stepper, not a stairmaster. A stair mill is a machine that looks like a set of 7 or so stairs in a staircase. You climb stairs. It can be insanely aerobic and painful, or it can be a moderate workout, depending on how you program it. I've had issues with my calf that made running impossible, but I could use the stair mill. This last week, I pulled a muscle in my leg playing hockey which prevented me from running, but I feel like I got a better workout in than my normal run with the stair mill.
google stair mill picture.

Killed it this morning. Not really, but I got out and got it done. Woke up at 6 on Sunday to get out and get 8.25 miles in. I'm almost over this lingering cough. My pulled muscle is way better, and I did not get low blood sugar feeling. Trying to climb back up, but at this point, I'm questioning if I can get up for 50K in mid April. Long effort to date has been 9.5 miles over 3 weeks ago. I'm going to give it all I got to get up there, and If I don't, I may switch to a 25K and find a mid summer marathon to fill in the gap.

Here's my take on swimming. I've completed 1 triathlon. Swimming is what freaked me out the most. I switched from the pull, kick, drill, drill, drill mentality, and went to the TI (total immersion philosophy). with the traditional swim approach, I peaked out at 1:45/100 for a sprint time. With TI, I probably swam at a 1:50-1:55/100 sprint. Only with TI, I was so much more relaxed. So much so, that I was able to pull in a 46:00 swim for my HIM distance tri 1.2 miles. Not bad. But here's the thing. The leaders of the race were swimming at 30 or 35 minutes. I think you can put in a ridiculous amount of effort into improving swim stroke for little gain. Swimming is the one discipline where you get the least gain from overall as it relates to race time, but you almost spend 2x the effort working on stroke or fitness in the water. If your doing a sprint, Olympic, HIM, or IM, just make sure you can cover the distance comfortably without using excess energy on an inefficient stroke. You can put way more training time in to your run, or bike, and use your swim to recover (low impact) your muscles 2-3 times per week. Just my .02

6/5 for the week. Had a good run today. It was nice to get outside. I snuck this run in between our snow yesterday and our snow tomorrow. I never thought I'd think that running outside in 40 degrees was nice.

5.35 miles
10:21 min/mi pace

I think next week will be LSD ~8 miles. Going to do speed work on Thursday on the treadmill.


-Snewo

I had the workout numbers wrong so I fixed in the edit....

Edited by Snewo 2015-01-25 6:56 PM

I haven't looked into the Tri training plans, but that is what I plan to do once I kick into training mode for swimming. Until that time my plan was to wake up my swimming muscles. After reading things in here, I'm also going to take mirthfuldragon's advice and make sure my form is still good. Tired swimming leads to bad form so this time is the perfect time for me to work on that.

As for what to expect once I start the Tri training plans, I suspect it's going to be similar to swim team. I'll let the experts who have been through a training regime a few times answer specifically though.

I agree with all of this. Except that I just love swimming, and if at any time I don't want to run or bike, and I still need a workout, I'll swim.

As for racing, I think you are spot on. The one cool thing is if you are racing with a friend in the same age group. Rack your bikes together, and when he gets there from the swim, and you are long gone, he will push hard to try and catch you. Then the run comes, and he's blown up his legs. True story :D

-Kurt

Kevin, I totally agree with your take on swimming! The swim is such a small part of the race. I am usually near the front out of the water and get crushed in the other events. There is very little correlation between swimming and final results. In fact I race the same swim
Pace pretty much regardless of my fitness. That's just my comfortable pace. But, my bike gets killed if I'm not swimming fit because I start tired.

I wish I was a runner so I got to pass people rather than being passed.

Today I skied.

Haha totally the worst. Plus there's no polite way to say, "I'll help you move stuff in and out of the truck if everything is packed and ready to go." In that cold though it sounds miserable.

6 workouts for the week. Today was a 5.5 mile tempo run, at my dream marathon pace (10:30). 4 miles at tempo, 1.5 warmup/ cooldown. It went pretty well- hit the tempo for most of it, but there were some icy patches I had to be careful around that slowed me down for part of it. I ran the steepest hill I'll run in my marathon and... it wasn't very steep at all. I'll try to include it in at least a few more tempo runs but I'm feeling positive about the marathon.
Supposed to do my 11-mile long run tomorrow but I'm not sure how that will work. In order to get ready for work in time I'll need to start running by 6:30/ 6:45 but we're getting snow tonight... anywhere from 2-5 inches. If it's the high end of that I don't know if things will be clear enough for me to run tomorrow morning. And I live on a brick street that's one of the last to get plowed so I probably won't be able to drive to the gym... and not sure if I want to run 11 on the treadmill. But maybe we'll only get 2! Or I'll get it in later this week.

Sounds like just about everyone got their 5 workouts in for this week. (I actually did 7/7, and was in need of a rest day)

Nice job folks!

To those that didn't, enjoy that CLP.

200 minutes for the week starts tomorrow. Good luck kids.

I'm looking forward to pushing hard the next couple weeks. My daughters 2nd B-day is Feb 5 with a party on the 7th. So up until that Saturday, I'm going to really try to eat lean and shed some fat. Last night and today were not prime examples of that.... LOL! I feel like I should add in an extra run during the week. Two runs a week is not going to cut it for me. "Run easy, run often" means more than what I've been doing. Just need to fit it in somewhere. Possibly treadmill before swims.

-Kurt

Happy Monday (or as happy as it can be!).

1) Starting today, we are doing Jeff's awesome 200 minute challenge. Remember time spent S/B/R ing sounts but so to does yoga, PT, icing, ETC. Basically - if it gets you to the starting line of your spring race - it counts!

2) Does anyone have any ideas for any future challenges. We need one for the week and we also need one for the month of February. I'd like to propose a weight loss challenge, as I would like to lose 9 pounds in the next 5 weeks. Thoughts?

3) As we get to know each other, please remember to sign your posts with your name. If you want a cheat sheet - you can cut and paste the list of BDAS members from my log into your log.

4) Don't forget the power of the inspire. Go to BDASer's logs and click on the inspire button to cheer them on or to give them a kick in the a$$. Thor is famous for these, and for a guy who thinks Molson is good beer, he has a knack for delivering the right words at the right time.

5) I'd really like to design a BDAS bike shirt and produce it in time for the spring race season. We need someone to design the logo and we also need someone to do the legwork on finding a good place to order the shirts. I'm crazy busy right now, Is there anyone who wants to coordinate this?

6) Finally, we are 4 weeks into the year and our first month is in the books. Today is start the week, and I'm gonna ask you to brag a bit. What is something you have done in the last 4 weeks that you are proud of? Often, we spend more energy focusing on what we did wrong rather than what we did right. Take a moment today to think of something that makes you proud and be willing to shout from the rooftops about it. Better yet, take a page out of Jeff's book and post a picture of the beer you enjoyed to celebrate the accomplishment!

Have a great week!

DQ

My Brag: At the start of the month, I was struggling to eat right and get my workouts in. My PT/coach challenged me to workout for 21 days straight and to eat better. This morning's swim marked the 21st straight day of working out but I'm hoping to keep the streak going until Wednesday. I'm eating better and have lost 14 pounds since Christmas. Thanks for the support!

DQ

Welcome back DQ! Glad to hear things are back on track. Time to repeat the stellar year you had in 2014.

Double post

Edited by Burd 2015-01-26 6:54 AM

Congrats Dave that's fantastic!

And congrats everyone else on last week's challenge.

My workout summary - 3/5, unless we count downhill skiing. It's not exactly aerobic. But 6 hours of constant squats and ankle exercises were enough to build the LA levels up and leave my quads and calves sore! Even still that would only put me at 4/5. Illness, rolled ankle, calf strain, blah blah - all adds up to a CLP for me. I'm putting it in my sig until I drink it, to stay accountable for that too.

This week is a new week. New week, new challenge. Tonight before the snow starts I have a consult with a new Dr, then a short bike workout, then an hour of swim class.

Catching up a bit here after having the parents down for the weekend. Workouts 25 & 26/400 on Friday (1200 yd swim) and today (2.5mi run). Today's run puts me at 36/200min for the week (yep, I'm that slow). Parental visit was great, but boy did it cut down on workouts--as in none over the weekend. I really missed my trail run yesterday, but since it was raining all day anyway, I wasn't going to get it in. Dad and I installed a new over the stove microwave, which shouldn't be a difficult task, but it was. We ended up taking down all of the molding along the ceiling and rebuilding an entire wall of cabinets. We also rewired the microwave and oven outlet to put it on a separate circuit to hopefully end our problem of tripping the circuit every time I use the microwave. All in all it was a great visit.

WOW what a cool event!

Nice job on the 7 work outs and the 6 pounds. I just bought a bikini for my trip and figure I need to get rid of about 6 pounds in the next 3 months to want to wear it (sub 130)

I like the 24 workouts- but that's pretty hard in Feb- is it a leap year by chance



I'm in.

Edited by Moonrocket 2015-01-26 2:15 PM

Great job!