Matt Gilmartin's Group- CLOSED~ we're swimming! (Page 3)

Tough workout last night at my bike class! Swim this morning wasn't too bad, but I was super tired. Seems that working out late at night causes insomnia for me and I didn't get to sleep until after midnight. My son woke me up around 0200 and then my alarm went off at 0400. The pool water was cold this morning, but at least the showers had hot water (a rarity lately).

I'm off of work, but had to go in to check in and while I was there, I figured I might as well get some things done. Four hours later, I decided to enjoy the rest of my off day and finish up when I am on duty!

Going to buy some new running shoes this afternoon, followed by some time at the gym.

Hope everyone is having a great Wednesday!

PS - just added everyone as "friends" to my training log.

Hitting the gym today for  chest and back weights. Plan is :

Chest-Incline dumbbell press (2X12@15lbs, 2X12@20lbs)  Flat dumbbell press (same) Pec fly machine- (4x12@50lbs), Cable crossover fly (2x12@20lbs, 2x12@30lbs) incline pushups 4 sets to fail (usually 15)

Back-Lat Pull downs (4x12@75lbs), DB bent over rows (4x12@15 lbs) hyperextensions (4x15@10lbs), Reverse pushups 4 sets(to fail, usually 15, 12, 12, 10), Low pulley rows (4x12@60lbs)

I alternate a chest move with a back move.

Then running. Goal is 3 miles in 30-35 mins. 

Thoughts?

On the subject of bilateral breathing in swimming- in my opinion the most important aspects of swimming are the following:

1) a good catch (where and how your hand enters the water)

2) high elbows on your recovery

3) Torso rotation- cannot be emphasized enough!

Bilateral breathing is secondary, although it's highly useful for races with OWS. 

Wendy-

Looks good!  I don't know if you're new to strength training or not, so take it slow to start.  Let your muscles and tendons get used the stress that's going to be put on them.  Pros call this "anatomical adjustment"

Have fun on your run- and there's no shame if you don't get to it after that strength session.  Let us all know how it went.

Matt

Hi Matt,

I am...and my son is big time!  Our backyard is slowly becoming a mini-Fenway...lol.

Thanks for including me in the group!  I'm so excited about restarting training next week and learning from you and the other members!

I hope you have a healthy and happy New Year!

Sheryl

Hi Matt,

A couple of questions regarding what you said about swimming and the most important aspects...

1)  I've read that when your hand enters the water, your fingers are not supposed to be straight, but more curved with your fingers pointing down.  Is this true?  Also, are you supposed to reach as far forward as you can with your arm before you hand enters the water or just do what is comfortable?

2)  What do you mean by torso rotation?  I thought you were supposed to stay as level as possible with little side-to-side movement.  Or maybe you move your torso and your hips stay level?

3)  Is it true that you are supposed to kick from your hips and not from your lower legs?

Thanks,

Sheryl

Hi Matt,

   I am interested in joining your group.  I live in the Seattle area, am a 58 year old veterinarian, and have committed to the Danskin sprint in August.  I've started exercising more regularly, bought a great bike, love to swim (never competitively), and have discovered Chi running to help with the sport I currently have the most trouble with.

   I ran/walked a 5 K at the Seattle marathon in December - I had a great time!  Nothing like running past Pike Place Market and finishing under the Space Needle!

   Right now my biggest obstacle is fatigue.  I enjoy my work-outs but am really pooped for the next couple of days.  Yeah, I know, I'm an older first time athlete but this is kind of fun!

Thanks!  Melinda Cumming

Great dedication, Mariah!  I wish I could get up @ 4AM to swim still.  I swam from age 10 through college, and when I was done with college I swore I'd never do the 5:30 swim thing anymore I do think it's a disadvantage for me on race days that I'm not used to getting up early, but I also find that I like my life more the more I sleep! Haha.

Sheryl,

I'll respond inline:

I have to confess that I am stuffing my face with Christmas cookies as I read this.  I feel dirty and ashamed.   New Year = focus on improved nutrition!

Robin

Thanks Matt!  I'll pay attention to the form of my hand and will also try what you suggested regarding using fists and pay attention to the affect it has.  I've got a pair of Zoomers that I haven't used in a while, but will start using again.  Thanks for reminding me!

Have a great day!

Sheryl

wendy109 - 2011-12-28 11:54 AM good job mmez! it's hard to get up and get after it when you have little ones interrupting your sleep. and kuddos to you for a 4am wakeup! wow! talk about committment! I wish my gym offered a spin class at night. the only one is at 6 am. my gym is 20 miles away and my hubby has to be at work at 6 am so no spin for me    guess i'll lone dog it for now!

Thanks Wendy! Our Masters program meets at 0500, 1200 and 2000 hrs. The only TI coach is at the 0500 class. I cannot make the 1200 workout due to work, and I find that the 8pm one is just too late. I've been swimming with the 0500 group for a few months now. 

My spin class is actually a Redman Ironman winner that meets up at a local Tri shop once a week. We bring our bikes and trainers and he gives us a good workout. They used to meet twice a week, but the attendance was low due to everyone having to cart all their gear back and forth, so they just do it once a week. The class only runs from November until March, so after that, we'll be getting on the road for group rides.

Do you have any of the Spinervals DVD's? I've found them to be very similar to what my cycling coach has us do. Even my kids love the video's! We currently have 3 bikes set up in the front room so we can do a video whenever the mood strikes us. My daughter is getting a road bike for her birthday in a few weeks and then we'll have to get another trainer. Doing multi-sports is expensive...doing multi-sports for 4 people is even more expensive. My son now wants some "real" pedals for his bike, so I guess we'll be looking at that soon, too.

Another swimming question for you, Matt.  Is it taboo to do strokes other than freestyle in a race?  When I swam competitively, I was really good at breaststroke (still have a high school record for the 100M breast that stands 24 years later) but I was pretty lousy at all other strokes.  For me, breaststroke is nearly effortless while my freestyle puts the lifeguards on the edge of their seats.  While I intend to work on my freestyle, is there any shame in trying breaststroke for my first sprint tri or two (be honest with me---you won't hurt my feelings!)?  Speaking of swimming, I signed up to attend the DC Tri Club's Masters practice this Friday evening to try it out---looking forward to it!

Robin

Hi Mat, I'd like to join your group if you still have room.  I am also a registered nurse, working full-time and going to school as well.  Will complete my last class this semester and be done at the end of May.  I have 4 kids; 3 in college and 1 a senior in High School.I did a mini-triathalon last year just to see if I could do it.  It was a beautiful day and I was able to finish.  Had some difficulty in the swim because my strap fell off from the timing chip as soon as I got in the water.  After trying to find it and put it back on it got me a little out of sorts.  Because my free time is in short supply my work-outs are up and down.  Since being on a short break from school I'm trying to get back in a routine that I can continue once school starts back up.  I'm pretty comfortable on the bike.  Can swim steady but not fast.  Running is where I have the most problems.  I can walk fairly fast and go for a long time.  Everytime I try to do any running my knees start to hurt.  I'd like to join the group to get some advice and support.

Thanks

Polly

Thanks Matt - even though I get up early, I'm still tired Having kids wake you up in the middle of the night doesn't help either! There have been a few mornings that the alarm clock has gone off and I made the decision to stay in bed and not go to the pool. When that has happened, I ended up not being able to go back to sleep and then felt guilty for wasting the time and not just getting out there and joining the rest of the group at the pool. 

I wish I had the opportunity to swim when I was younger. I've only been swimming since July (and then the pool closed until the middle of September), but I've found it to be quite addicting!

It's OK to indulge every once in a while- like everything else- moderation is key!  I confess to loving great food, but I try to keep my caloric intake in check too.  If in doubt, try a food diary.

Mariah-

Redman was my first ever 70.3 (in 2009)- I love that race.  Do you live in Oklahoma?

mmez - 2011-12-28 11:32 AM

wendy109 - 2011-12-28 11:54 AM good job mmez! it's hard to get up and get after it when you have little ones interrupting your sleep. and kuddos to you for a 4am wakeup! wow! talk about committment! I wish my gym offered a spin class at night. the only one is at 6 am. my gym is 20 miles away and my hubby has to be at work at 6 am so no spin for me    guess i'll lone dog it for now!

Thanks Wendy! Our Masters program meets at 0500, 1200 and 2000 hrs. The only TI coach is at the 0500 class. I cannot make the 1200 workout due to work, and I find that the 8pm one is just too late. I've been swimming with the 0500 group for a few months now. 

 

My spin class is actually a Redman Ironman winner that meets up at a local Tri shop once a week. We bring our bikes and trainers and he gives us a good workout. They used to meet twice a week, but the attendance was low due to everyone having to cart all their gear back and forth, so they just do it once a week. The class only runs from November until March, so after that, we'll be getting on the road for group rides.

 

Do you have any of the Spinervals DVD's? I've found them to be very similar to what my cycling coach has us do. Even my kids love the video's! We currently have 3 bikes set up in the front room so we can do a video whenever the mood strikes us. My daughter is getting a road bike for her birthday in a few weeks and then we'll have to get another trainer. Doing multi-sports is expensive...doing multi-sports for 4 people is even more expensive. My son now wants some "real" pedals for his bike, so I guess we'll be looking at that soon, too.

Robin,

I guess the answer is "it depends on the race".  In an Ironman or half, probably would be a little odd to see someone doing breaststroke.  Sprint or Olympic, local races... not at all.  I work at Tri For The Cure every year as a "swim buddy".  I have seen women in that race do everything from breaststroke to sidestroke to floating on the back and kicking. 

If your breaststroke is faster than your freestyle I'd say do it.  There's no USAT rule about using freestyle only.  I think if you work on your freestyle you'll find it's natually faster than breaststroke though.

Polly, welcome aboard!  Tell us why you think you have knee problems while running.  Any prior injuries? 

Hi Matt,

I'm a newcomer to triathlons...actually just started running when my only son went off to college a couple years ago.  Being a single mom, I never had the time to really work out, but suddenly I found myself with a lot of time on my hands outside of work.  My son ran cross country and track all four years of high school and since I felt that I needed a challenge, and running has always been really hard for me I took it up!  So, I started not even being able to run around the block, and since have been slowly decreasing my times in 3 5Ks (last one being around 38 min), a five miler, and a sprint duathlon last September.  I absolutely love it and am thrilled to finally see some improvement in my running.  I'm signed up for another 5K in March and May, and am planning to sign up for a sprint triathlon in June. 

I'm currently running more than I ever have before - 3-5 days per week.  I love to swim, but have really just done pool swimming the breast stroke.  My gym has a couple nice pools so I'm planning to start a regular swimming program soon.  I love to cycle, though just really started doing it about a year ago.  I started with a one speed cruiser, then bought a mountain bike (which I did my sprint duathlon on) and am really wanting to buy a tri bike for the upcoming triathlon.  My 12 mile time is currently a little under an hour.

Please let me know if you think I'm a good fit, and I look forward to getting some tips and encouragement!

Thanks,

Collette

Not Oklahoma, but close. We're currently stationed in Texas. I did a half with a friend in Oklahoma last summer. We did the Andy Payne Half. They had these AWESOME Indian Taco's at the finish line!

Matt, thanks for all the swim knowledge, I've had a lot of the same questions as the ones already posted. I'm already LOVING this group!  

Today was my first "real" ride on the road bike I got for Christmas, it was only 30 min but I had a lot of fun.  I road a bicycle a lot as a kid, but never seriously. I notice sometimes when I pedal I get to a speed and, for lack of better description, my pedals don't have any resistance anymore.  I guess my speed is beyond the gear ratio?  Is this because I'm 'mashing' or because my cadence is too high?  I run with a fairly high cadence at about 170-180 steps per minute, is this affecting my cycling cadence?

Thanks for any help.

Collette, I see a trend developing~ and you are a great fit.  Welcome!  I'm looking forward to helping you get through your events.