Gordo Byrn's Group - FULL (Page 26)

Hey Everyone -I have been sidelined with an ankle sprain for the last 10 days, so I haven't posted in awhile.  The ankle is finally on the mend and I'm able to bike and swim but still can't run on it.  Hope to try and jog a bit this weekend depnding on how it feels.

Gordo - Two questions for you 1) If I continue to build my aerobic base on the bike and swimming (but dont run on it for another week or so) how much running fitness would you expect I would loose?  2) Any suggestions for starting back Running after a minor injury?  I checked my Log and prior to the injury I was run/walking 7'/1' for about 25 mins of running with 10' Warm Up and 10' Cool Down.  Should I plan to dial the times down and see how it feels or should I try and pick up where I left off and force my body to adapt? 

Thanks
Doug G

4 mile run.  Lousy footing so - a little slow, 42 min.  (HR Zone 3)

Finally felt good enough to work out again after going way too hard on saturday (20 miles bike ride for 1h23m followed by a 5.10 run for 65 minutes.  Wednesday managed an easy run for 2.75 miles for 35 minutes.

make up day for me.

21 min run....did 6:1 run/walk intervals and upped my pace just a tad.  the numbers are comparable to previous runs, which i was pleased about.

START:  80  4.6; 10 MIN:  124  4.8;  6 MIN:  135/132  5.2;  13 MIN:  142/151  started at 5.4 didnt like the numbers i was seeing early on, so backed it down to 5.3, no need to work unnecessarily hard, steady as she goes;  20 MIN:  143/137  4.0;  4/END:  110.  

AV:  122, PEAK:  147 

[the av and peak numbers maybe a little skewed, i forgot to turn off my HR monitor and went right into my ST right after my run.]

heading to the pool/swim class tonight.  will report back later on....

Note to the Group:

Gordo's book (2nd ed. of Going Long) is out.  If you are interested in ordering a copy direct

from G-man, himself - here is the LINK: 

http://www.endurancecorner.com/going_long_second_edition

46 min swim under my belt.

1300+ yds.

got there early did 2x50, 1x100 on my own.  and worked the rt/lft arm drill 2x25

w the group

1x200 warm up

25.50.75.100,75,50,25 ladder

4x75 IM (no fly)

4x50 cool down

steady as she goes.

WAY COOL.   GORDO, anychance thats you on the cover?  exciting!

As authors, we don't get to chose the cover photo -- looks a lot like AJ Johnson or Michael Lovato.

 g

With your IM, no fly, you can use head up freestyle (keep head still and nose out of the water while swimming) instead of fly.

 g

Doug,

 With the ankle sprain -- suggest you consider continuing to ice after all your bike and run workouts -- that will continue to speed recovery.

 1 - with an injury, always focus on the fastest route to rehab, rather than fitness losses.  The reason is that the faster you rehab, the less impact the injury has on you.  If you can stay active then you lose nothing in terms of overall fitness.

 If you have to cease all training then losses are low at one week, moderate at two weeks and substantial at three weeks.  This doesn't apply to your case but I wanted to share my experience.  Also, there are times of the year (end of season) where it makes good strategic sense to shake fatigue and lose fitness.  To a certain extent, each time we rest, then race, we are also making this trade off.

 2 - key thing to remember when you come back -- if it hurts then STOP, head home and ice.  You'll find that a gentle warm-up will help -- easy cycling or walking.  Aside from, that just be sensible and resist the urge to test yourself (tough to do after a lay off).

 Overall, dial it down for a week, see where you are at.  You should be back to normal 14 days after starting back.

 g

 I understand your question and have done the exact same thing before.  It is really nice in winter to be able to jump on the bike and warm-up a bit before running outside (especially if you live in Central IL!).

 g

Team,

Based on our conversations, I put this article together on prepping for your first Tri.  

If you have a training plan then I HIGHLY recommend that you stick with it.  Don't switch mid-stream.  Have confidence in your plan.

http://www.endurancecorner.com/library/triathlon/your_first_triathlon_training

g 

G.  head up freestyle?  never heard of it.  ill give it a try...your face is pointed forward?

the coach is going to teach us to do the butterfly stroke.  ive always wanted to learn....

as for the cover, im surprised you didnt have a say, but its VERY COOL nonetheless.  it could pass for you.... 

Gordo - a couple of questions

1.) Any problem with replacing a road workout now and then with a mtn bike session in the dirt? I know it's better to be specific (tri-bike) but this just seems a way to add a little variety. Never done it before, so not sure what I'm getting into but it looks like a lot of fun.

2.) I've been reading a lot about sports massage - never tried it. Is this something of value and if so how frequently should we consider? Anything specific we should look for in a therapist? (Reason for asking is that I am pretty stiff\sore this morning. Scheduled day off came at the perfect time).

21 min run.  i inadvertently threw away my notecard w my HR info on it.  it happens.

what i do have is:

MIN HR:  88

AV HR:  131

PK HR:  152  [i did a 2 min 'moderate' speed interval mins 18-20.  my ortho has discouraged me from doing any speedwork for the time being.  being careful, while challenging]

worked on quickness - quick turnover, quick cadence, short strides, minimize verticle ie 'tighten it up' - as well as focusing on maintaining good arm position throughout the run as per Gs video.  a MINDFUL PRACTICE to keep those hands&elbows up.  but WOW the difference this all makes, quickness and arm position in terms of overall efficiency. practice-habit-secondnature.

steady as she goes.

looking forward to the 2 hr endurance spin tomorrow.

then we'll be waving our TERRIBLE TOWELS COME SUNDAY.  now THATs an aerobic exercise. 

GO STEELERS!

JEFF.  RACE DAY is almost here, just days away.

OH MY.  you must be super excited....and nervous.

you KNOW youre going in prepared - we have a GREAT mentor in Gordo, and all along, you've been a SUPER mentoree. 

trust your training.  relax.  and enjoy yourself.

THE G TEAM is behind you 100%

GO OUT THERE AND ROCK THAT RACE!  [and enjoy the superbowl recovery]

stacie

See our Mentor, Gordo in action at IronMan Canada.

Link:  http://www.youtube.com/watch?v=VcJqdkznF_4

Pretty cool! 

Bike: 7.45 miles in 30 min

Run: 0.75 Miles in 10 min

 I am having issures with my running, my calves start to tighten up to the point I need to start walking.  I stretch them before and after my runs, but for a month they havent improved.  Is there any exercises or streches I can do to help with this issue.

 Thanks

SUPERBOWL FEVER HAS DESCENDED ON OUR FINE CITY.  even our 2 hr spin class this morning had a Steeler/Superbowl 'theme' to it - how fun is it to climb to WE WILL ROCK YOU!

the regular instructor was back and in rare form.  all that time spent in Gordo Byrn country.....TERRIFIC endurance ride.

heres the RAW DATA:

HR DATA 1/31 2 HR ENDURANCE SPIN

START:  88

10 MIN:  139

20 MIN:  139

30 MIN:  135

40 MIN:  132

50 MIN:  130

60 MIN:  136

70 MIN:  133

80 MIN:  136

90:  128

1:40:  136

1:50:  133

2:00/END:  99

AV:  129; PK:  153

two things i noticed:  first, there were several spots along the course of the ride that i had to either increase the resistance and/or increase my cadence in order to keep my HR from dropping.  still working 'in the zone' but having to work a little 'harder' to stay there.

second, we did some flat riding/intervals at the end of the first hr and i used this as an opportunity to practice my QUICKNESS - mindful of hitting that 92-94 rpms range -  we started out w 30 sec intervals and then increased to 60 sec intervals, hi/lo  id say 8-10 intervals total.  approx. 2 songs worth, great practice.  and once i 'settled in' i was hitting 92-94 pretty consistently.  nice work!

a terrific end a totally awesome taper week.

back at it on monday.

until then...

GO STEELERS!

ps.  watched some of the Canda Ironman footage.  AWE-INSPIRING! 

Got up a bit late this morning. Rushed to the pool and got in most of my workout before the pool was invaded for swim lessons! 31 minutes - 1100 yards. Actually kinda glad the kids took over, I did NOT have it swimming today, just felt flat...

Got home and rested a bit, then hit the bike. Plan called for a hilly route for strength workout. NC has no shortage of hills so I found 'em. Last time I rode this route (August) I actually had to stop and sit for a while to catch my breath. My heart rate got up today, but no stopping. Actually felt great. I was out for about 50 minutes...

50:45 

Avg Heart Rate: 149

Avg Cadence 81 - (starting to feel natural now).

Heart Rate data:

 Also called Polo, or Water Polo, swim.

 Face forward, head perfectly still, flutter kick (not breast).

 =========

 ADDING FLY

 Once you have your stroke and balance sorted, then there will come a time when you need to focus on muscular endurance to improve as a swimmer.

 1 -- no problem at all -- watch that you manage your HR on hills as it is easy to SKY HIGH (super fly...) on the hills.  Makes a lot of sense in winter/spring as the loose surface gives you an incentive for smooth transfer of power.

 2 -- very valuable -- I go 1x per week.  When I was training at a very high level (<8:30 IM), I was 3x per week.  #1 thing is go to a person that is recommend by, and has experience working with, athletes.  Athlete needs are quite different than general population.