Jellyfish's Group - CLOSED (Page 3)

I used the Tri-Talk calculator to try to figure out the nutrition part a little better, and I think it was a good guide.  I was bonking on my 5+ hr. bike rides until I realized that I was WAY low on nutrition.  My bike century was my only real practice on a decent nutrition plan before my HIM, and I think I was in the ball park, but it seems the longer the race, the more complicated the nutrition!  I felt fine during the HIM, but was doubled over with stomach pain afterward.  I will be very interested to learn what everyone has to offer from their own experiences in this area!

I'm loving this group already.  It's great to see that everyone is at different levels and have various strengths & weaknesses. 

Megan, thanks for the nutrition calculator. It's a great tool.  I never really thought much about this aspect of racing. 

I'm looking forward to getting faster with you all.  Especially in swimming.  I need a lot of help here!   I just signed up for swim masters, which starts in a few weeks, so that should help.

Corrie

There are some great races in OH, we do a few from www.hfpracing.com and www.fatrabbitracing.com  Our fav is fatrabbits antrim lake race in Columbus.  If you pick any let us know we usually have anywhere from 3 to 8 people at each race.

I wish I could ride outside right now...it's been in the teens the last few days and it snowed all morning today up in CT.
It sounds like you have some pretty good speed on the bike and run. I would work on increasing the number of times you swim, bike and run per week to at about 3 times for each...but increase your overall volume slowly. That could help your overall race performance. FWIW I swim 3-4 times per week, bike 3-4 times per week and run 5-6 times per week. Increasing the amount you swim will also make swimming longer distances easier - though make sure to have someone check out your stroke or even videotape it every so often so that you don't form bad habits.

Well, I just signed up for the Blue Ridge Half-Marathon in Roanoke in April (Set Up Events).  A half-marathon up and down the mountains.  This could rank among the dumbest things I've ever done, but we'll see.  Fear will motive me to train!  Now, I'm off for a cold six miles.

Happy new year everyone! Wishing everyone health, happiness, and a stellar 2010 season!

Happy New Year everyone!
I'm still trying to work on my training calendar to fit my crazy schedule. I'm an ICU nurse and I work 4 days/week (2 12s and 2 8s)...sounds ideal but it's actually a more difficult schedule to fit training into. Planning on starting the 20 week sprint 2x balanced program next week (starting tomorrow). I'd like to take Fridays and Saturdays off so I will tweak it a bit. I'm going to Fit Camp (AM boot camp) M-W so that will help with cardio. My big bike day is Sunday and I can fit in a good workout Thursdays (swim + another activity).

So for now:
Monday: AM boot camp (LOTS of running plus pushups/situps/burpees, etc.)-counts as a run day (45' workout); once I get in better shape can try to fit in a run or spinning session after work that day.
Tuesday: AM boot camp (and then usually work 12 hours)
Wednesday: AM boot camp (then goal is to get my 4 year old to the gym for playcare in the PM and I can workout or swim-hubby works this night)
Thursday: Have a 2+ hour block of time when my son goes to preschool to bike/run/or swim or whatever.
Friday: Day off-work 12 hours every Friday
Saturday: Have a max of 1 hour in the AM free to workout (probably a run day or day off)
Sunday: Can swim/bike or any other brick combo

One of the biggest things I've struggled with is my schedule and staying consistent so that's why I'm outlining it here! Sorry to bore some of you!

Sandy

Sandy - this is great!
My husband is a police sergeant so I understand your crazy work schedule. It's fine to tweak the program, but try to space out s/b/r as evenly as possible throughout the week. E.g. don't run 3 days in a row, then take 4 days off - it's better to run Mon, Wed, then bike Tues, Thurs, Sun, swim Wed, Sun or similar...
I think the boot camp is a great add on - Does that class have more interval type runs (e.g. run hard for 5 min, then do something easy for a min or do another activity such as sit-ups, then repeat)? If so, you could likely treat this WO as an interval run, but still plan to do at least 1 longer sustained run at an easy to moderate pace to increase endurance.

 I'm with TrkHilo2k, had to cancel my ride this weekend, us Fl boys don't have a lot of cold weather gear. I won't have to worry about that this week. Ill be stuck using stationary bikes, running machines, and rowing machines. I'm a Senior Chief Missile Technician in the Navy and will be riding one of my submarines all week. Good thing is its always 75 degrees, bad thing is the scenery never changes.

Have a good week everyone! Looking fwd to catching up next week!

Hi!
Yes, I definitely know not to run 3-4 days in a row! My body won't let me! My Fit Camp program is pretty much ALL interval training and my HR is up pretty high the entire workout. About mid-quarter (it's at a community college) the instructor adds a strength circuit but we are pretty much moving our butts the whole time. A lot of track and footwork type workouts with tons of situps/pushups/burpees built in. For example, we'll do a circuit where we run 400 yards, then do situps/pushups, then do it again for a total of a mile plus running. Did I mention that my coach went to the 1972 Olympics as an alternate for the 800 meters? Yeah, she's pretty hard core!

I'm going to shoot for slow steady runs on either Wed OR Thurs. and a weekend day, along with mostly stationary biking during the week, then getting on my road bike on the weekends. Luckily we have a nice spinning bike at home that I can use if I can't make it to the gym!

Wow!  Training on a submarine?  Now that's pretty inspiring commitment, there!!!

That sounds like a great Fit Camp!  The one that I do is a warm-up on a treadmill followed by 14-18 stations in the gym of 2X 1min. sets with 15 sec. rest.  Most are strength stations, but a few are some form of cardio.  Doesn't get the HR up that much, but I guess I really need it more for the weights than for the cardio anyway.  Definitely get plenty of run/bike/swim!

Edited by TrkHilo2k 2010-01-04 9:46 AM

Good luck, be safe and THANKS from me and our country!

Alan-

Not sure if you saw the coverage of the 2009 Ironman Championship in Kona (it ran on NBC a few times around the holidays), but they highlighted two Navy athletes. I know one of them was David Haas and I think the other was Scott Jones... a Google search turned up 6 athletes from the Navy that competed.

Thanks for serving the country and I wish you the best as you get back into training.

Regards, AJ

Edited by artford333 2010-01-04 11:06 AM

The other guys name is Don Cross and he is going to sea with me this week. We have worked together for the last 2 years. Im actually in one of the shots where he is doing push-ups on the sub. 

Train hard everyone, have a good week!


"The cure for anything is salt water: sweat, tears or the sea. "
-Isak Dinesen

Edited by TAlanP2 2010-01-04 12:54 PM

That's awesome!  I haven't had a chance to see Kona 2009, but when I do, I'll look for you!

TAlanP2 that was a great story on his workouts on the ship!!!  That is hardcore I hate doing any workouts indoors let alone all of them.

I am officially cursed, after a 12hr delay (yes 12 hrs) heading to Key west I come to temps that are barely breaking 60 with 25mph winds.  It is funny to watch the locals though I am running/biking in shorts and tshirt and if you look at them you would think a blizzard is coming. lol   I finally started my workouts Sunday with a short run and bike, today I did a 8 mile jog just to get a few miles in then a 2hr bike.  Legs are a little sore but I feel good.  Not sure if this helps my training or not knowing I have to go home next week and hit the dreadmill and trainer..  Hope everyone had a good NYE and is ready to start training.

You're famous! That is soo cool. Good luck this week!

Now that's dedication. Nice work and good luck.Megan, any tips to get my swim speed faster ? I'm not that fast @ 2:05 - 2:10 / 100M, but would like to get under 2mins.

Now that's dedication. Nice work and good luck.Megan, any tips to get my swim speed faster ? I'm not that fast @ 2:05 - 2:10 / 100M, but would like to get under 2mins.

Hi, Megan,

 I am working on my race and training plan, and I have a question about building run mileage safely.  I know that the 10% increase per week rule is a good way to go, but I gotta think that if you have been running for a while, and then you cut your mileage back for a while, the rate at which you can bring your mileage back up would depend on your training base, and how much and how long you had cut your mileage back. 

There is a half-marathon on Jan. 30 that I am interested in, but I'm not sure whether it is safe/realistic to aim for it.  My weekly mileage since August has been as follows:
24, 17, 27, 31, 14, 28, 17, 17, 12, 7, 16, 23, 11, 21, 0 (week after my A race), 9, 4, 11, 13, 11, 0, 14
I had to cut my mileage back five weeks before my A race and replace it with elliptical training when speed work lead to pain in the area of an old stress fracture.  I have been running for a total of about three years, with my first half-marathon about two years ago.

I have not done any speed work since October, and I am seeing a chiropractor to try to address the cause of the reoccurring pain.  I am able to run without pain right now, and felt great in my 5K on Sunday.  I am interested in doing 16 miles this week, and then 18, and 19 the week of the race.  I would plan to treat the half as a training run.  Do you think that is reasonable?  I need to decide by Thursday.

I'm interested in any thoughts, opinions, experiences.
Thanks, Karla

Is there a way you can post a video of you swimming? That would help in trying to figure out what is limiting your speed.

Hopefully everyone is out training!! We were 2nd from the bottom. 

Megan do you do alot of drill work in your swimming, I am also trying to get alittle faster or keep same speed (lack there of) with less energy.