FoggyGoggle's Mentor Group - Closed (Page 29)

Keep with it!  The ice off our legs will come off in no time!  I've been focused so much on my half marathon I haven't been biking as much as I should be.

Did 6km with my wife yesterday while I pushed a jogging stroller.  Was nice to spend quality time with her and my son while getting a workout in.  She has her second 5k race next Saturday.  Followed by an 8k race the week after.

Today I have a date with my bike/trainer for 1 hour.  Happy Friday!

I'm starting to feel my way back in 10 mile run this morning at a 8.57 pace, I only went out for a 4mile run but I felt energised and it was a beautiful morning so I said what the heck.

I'm still carrying my calf so my quads had to work a little harder than usual, I also had no hydration but all in all it was a decent run.

Feels liberating....

Thanks 2paz! You're right, I know. I'm going to ease back a bit today and see if I can get these legs refreshed for tomorrow's long run. I sure wish my fiance & I ran a more similar pace cos family time would definitely be nice. We're on completely different schedules though, as he's training for a 1/2 marathon.

I too have a date w/ the bike today. Have fun!

Made it out for a slow 4.1 mile run this morning. This is the longest run I've done since Christmas, so I took it easy. Downsides were that my average pace was 12:45/mile (UGH) and my knees were getting pretty sore by the end, but the UPSIDES (which I'm trying to focus on) were that I wasn't even out of breath when I finished, my new shoes & running shorts are amazingly comfortable, and hey, I just ran 4 miles w/o walking! :D

Several hours later my knees feel completely fine, no back pain at all (I'm constantly monitoring back pain due to a herniated disc several years ago) and next time I go that distance I know I can improve my pace a bit.

Bike & swim scheduled with my mom tomorrow and from the looks of the weather we'll be inside but hopefully we'll get a little transition practice in too.

You need to find out what's causing your knee issue before it turns into something that stops you altogether, first thing I would say is make sure you shoes aren't worn but you already have that sorted.

Josh good to see what your at, it makes me want to get up and go...

7 mile run today @ 8.55 pace.

Had a good weekend here:

Friday night: booked a family trip to the Mayan Riviera, Mexico in 3 weeks.  1 week after my half marathon and the week right before my first duathlon on the season.

Saturday:  First thing in the morning got a 20 km run in!  Took me 2 hours and 10 minutes.  I was dead tired at the end but very satisfied with the run.  Followed that up at night with a 30 minute strength training session.

Sunday:  Got 2 different bike workouts in, 1 indoor and 1 outdoor.  On the outdoor ride, I used my LG superlegerra aero helmet and it "felt" faster in the normal section that I ride in.  I was comfortable with it but I did notice that it was hotter than my regular helmet.

Hope everyone else had a good weekend too!

Great weekend all around.  Schedules with the wife and kid were jam packed but I managed to work around them thanks to her good graces and get my long workouts in. 

Went for a little over 37 miles on the bike on Saturday.  Furthest I'd been up to that point was 30.  Went with a friend and experienced triathlete just now getting back into it so we took it real easy.  Were originally shooting for 40, but a late start and other commitments forced us to cut it short.  It was nice, I would have like to have gone a little faster, but he is still getting back to form on the bike, and also advised when tackling new longer distances to do the first one at a slow pace just to make sure your legs have the distance.  He told me "distance first, then speed" so I differed to his experience and just worked on my cadence.

Sunday morning I woke up on my own at 6:00 and went for a good 7 mile run.  It hurt, with 37 bike miles still lingering in my legs from the day before and a new route that had some hills in it that I hadn't mentally prepared myself for.  There were a few times when I caught myself thinking about walking and helping make excuses for myself.  But I quickly corraled those thoughts and pushed them out of my head.  Finished it at my standard 10:00 min/mile training pace.

Today is the rest day (lawn work day) of my week.  This week is an active recovery week in that I will still train but I am backing off the mileage on my long workouts.

Its so weird.  I love this stuff.  I don't know if its the training, the results I'm seeing from the training, or the support and camraderie I get from this site and my local tri-community but I am full on hooked.

By the way Foggy you were right.  I am going to be an AG racer.  Seems like next year they are raising the weight limits on the Clyde division to 220 and I've already dropped below that and still continue to drop.  Got on the scale right after the run and weighed 213.6.  I laughed because I knew I was cheating as I hadn't hydrated since starting the run and it was pretty humid.  Got some fluids back in me and still only weighed 215.  Yeah that new goal of 210 seems pretty reachable.  I was hoping to be 215 at the end of April and here I am halfway through already there.

Thanks for the caution Marsh! Honestly I don't think it's anything specific. I was borderline morbidly obese most of my life. I have tons of aches & pains (far far less than when I was overweight) & I'm completely new to athletics really of any kind prior to the last 2 years. Did play some community sports as a youngster when I was really fat but that didn't last long. I do see physical therapists, a chiropractor & a GP on a semi-regular basis. They all say there is nothing specific, ice after activity, etc etc. 4 miles is quite far for me, so as long as my back doesn't hurt I consider myself good. My herniated disc from 3 years back is by far my biggest concern & when there is any pain related to that I pay close attention. Definitely have good new shoes, yay!

Nice weekend everybody.  Yesterday I made it out for my 3 hour ride followed up by a short  brick run.  Today I got out for a 45 min run.

Wow, Foggy! That's impressive! :D Only 18 days until my Sprint! Not quite feeling in the condition I'd like to be in, but I knew I was pushing it only leaving 5 weeks to train.

Foggy, I was wondering if I could get some sort of ST plan that would allow 2 or 3 days of ST'ing.  I've done the same thing for awhile now and I need something to switch it up.

I have a power rack and a F/I/D bench.  I have an olympic weight set as well as a curled bar and dumbells.  Any way to help me out?

I've a question for the group:

I'm currently @ a bit of crossroads with my swimming, during my 3 weeks off I have read up intensively on my free style stroke and watched various youtube vids in order to impint an efficient cycle in to my mind.

I'm not really that far off but I lack rotation, and I could improve my catch.

Now that I'm back in the pool using the technique I've absorbed over the last few weeks I can swim a length amazingly, it feels effortless, streamlined, and I feel like I'm gliding more however the small changes although feel good have crippled my ability to do any more than 20 lengths.

This is really the question, should I perserver with the new technique which makes me feel like I'm starting again or continue with old stoke which I had up to 2,500m.

same sort thing happened to me a xmas when the pool was closed for 3 weeks, I came back with all new ideas but I lost all my lengths I ended up ignoring the imrpovements and straight away I was able to go back to doing distance swims??

Managed 1900m swim last night without pausing it was a bit of a slog and I never really felt control but nice to get back into a good training range, strangley the last 20 lengths felt like I had a good rythm.

So far since I've been back:

Thur - 4mile run

Fri - 10 mile run

Sat - Rest

Sun - 7 mile run

Mon - 1000m swim  intervals

Tues - 1000m swim interval

Wed - 1900 distance swim

Feels good to be bringing myself back into a training regime.

Plan for the weekend:

Thur - 5mile Run

Fri - 5 mile run

Sat - 500m open water swim

Sun 15 mile run

Going into next week I hope to slide back into my training plan wo that each discipline is spaced out over the week.

I'm having a simliar problem so I'm very interested in everyone's thoughts on this! Last week we had a sub. coach at Masters and she really tried to break down my stroke. She said that I'm keeping my arm too straight as I pull through the water, which can cause shoulder & elbow strain. She had me focus on bending first my wrist, then my elbow as I catch & pull. I've been focusing on this and ever since I feel like my speed & distance have suffered & I'm thinking so much about my arms that I sometimes forget to breath! LOL Choking on pool water is never fun. I know I will benefit from better technique in the long run, but 2 weeks out from race day I'm feeling frustrated at not being able to turn my brain off when I swim...

Back in the game again thanks to Garreth Thorntonmassage for doing an excellent job with my calf strain.

My last few half marathons I blew up around the 11 mile mark purely down to bad pacing so today I went out with a specific plan and had the most efficient run of my life...you have to luv Garmin!

15 miles : 8.29 pace

Mile 1 target 8.50 actual 8.49
Mile 2 target 8.50 actual 8.50
Mile 3 target 8.20 actual 8.20
Mile 4 target 8.20 actual 8.20
Mile 5 target 8.20 actual 8.20
Mile 6 target 8.20 actual 8.20
Mile 7 target 8.30 actual 8.30
Mile 8 target 8.30 actual 8.30
Mile 9 target 8.30 actual 8.30
Mile 10 target 8.30 actual 8.30
Mile 11 target 8.30 actual 8.28
Mile 12 target 8.30 actual 8.31
Mile 13 target 8.30 actual 8.28
Mile 14 target 8.30 actual 8.29
Mile 15 target 8.20 actual 8.18

Mentally I've never been good at breaking the run down into segments but all I thought about was making my mile target which really made the run go quickly.

Also a big benefit was when I was going down hill usually I would gain time which I would sacrifice on the way back up but it made a huge difference being able to drop my speed right back to maintain my split, I felt alot more energised going back up the hills which meant my heart rate stayed low.

I'll be using this method for my next races but won't get too hung up with it as its good just to go out and run the way you feel however I learnt alot today on conserving energy which will no doubt help my future performances.

Nice work Robbie.  Glad you're feeling better.

Thanks Josh and Foggy I've had a great weekend, was really inspired watching the London Marathon this morning. 35 members from our running club took part in what looked like an amazing event, 37,000 runners and 100,000s lining the streets.

Once it was over I headed down to the local pool to target one of my yearly goals to swim not stop in the pool for 3,000m.

It was really strange right from the outset I felt in control and the couple of minor changes I made during the week really came together, I noticed my exhale was in co-ordination with my catch and I held the rythm through out the full length of the swim.

To cut a long story short I felt that much in control I swam 3600m (200 lengths - only 18m opened up today), ok it took me 62 minutes but its still my second goal of the year accomplished.

It just goes to show what the right mind set can achieve.....

My re-adjusted goals for the year:

Goal 1 -  sub 1hr 45 min : Completed 1hr 43min 20 sec
Goal 2 - 6 half marathons : 2 Done do far
Goal 3 - Swim 3000m pool : Completed 3600m
Goal 4 - Swim 1.6 miles open water : 25metres none stop so far
Goal 5 - Sub 4hr Marathon
Goal 6 - HIM Finish

Great goals, Marshpike! Reminds me I should list mine as well (or set them in the first place LOL).

2012 goals:

Set new PR for Chain of Lakes Sprint (May 5)
Complete a 1 mile open water swim
Finish an Olympic tri (technically the brewhouse is slightly shorter, but I'm counting it)
Plan & bike a 50 mile day trip
Get my 5k pace to 10:00/mile (I'm around 11:00 right now, so I've got my work cut out for me)

July!! Sounds like your on track Foggy

I swam 1800m yest 34 min, I don't really use a push off due to the 18m pool.

Had a really good buzz this evening, been encouraging a mate at work with his running about 2 months ago he was running 2.7 miles in 30 min and I've been coaching him on slowly but encouraginly.

He was up to 8 miles in 82 min last week but I took him out this evening and paced him well and we covered 10 miles with a 9min 50 sec pace, you would have thought he'd won the marathon as he punched the air full of self achievement. ( He has plenty more in the tank, he just doesn't know it yet)

Felt really good passing on my knowledge, you should feel the same Foggy as the site has helped me when I've needed encouragement.