Birkierunner's group - ROUND 2 - CLOSED (Page 3)
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Veteran ![]() ![]() ![]() | ![]() Tomorrow is scheduled off day, then long bike ride on Sunday. May go to the pool for some training/family swimming on Saturday. |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Today- scheduled off day- good thing- cuz I hace 2 funerals to attend - ugh Tommorrow 9 miles, Sunday 19 miles!!!!! Why am I looking forward to it??? |
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Pro ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() tripletmom01 - 2008-01-04 2:20 PM Sunday 19 miles!!!!! Why am I looking forward to it??? because you're in MY mentor group |
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Veteran ![]() ![]() ![]() | ![]() Ran 6 today (3mi tempo), will bike tomorrow for an hour, then 10mi on Sunday at marathon pace. One more week to go until Disney. |
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Pro ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() stinkyhelmet - 2008-01-04 8:31 PM Ran 6 today (3mi tempo), will bike tomorrow for an hour, then 10mi on Sunday at marathon pace. One more week to go until Disney. What kind of goal time are you shooting for at Disney? |
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Veteran ![]() ![]() ![]() | ![]() I've been training for 3:20. Last year, I ran a 3:50 at 160 AHR (8:48 pace). Recently, I've seen about a 1:30 drop in pace at similar HR on tempo runs. I'm moving in the right direction, but I hope I have built enough leg strength to get through 26.2 at that effort. |
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Member ![]() | ![]() I'll be hopping on a plane in less than 48 hours!!! When I get back I'll update my workout regimen. I am currently planning on logging some serious miles on the bike, and getting into swimming again. The pool was closed over here for 2 months for maintenance and cleaning. So, I'm really out touch with swimming right now. |
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Extreme Veteran ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Birkierunner - 2008-01-04 7:18 AM OK, folks...tell us about your big weekend training plans. Anyone racing? I hope to get in a 3 hour x-c ski Saturday then a longish run on Sunday combined with either a bike or swim.
Nothing long, just trying to get my fitness back. Edited by CoachH 2008-01-05 4:09 PM |
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Pro ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() CoachH - 2008-01-05 4:08 PM Birkierunner - 2008-01-04 7:18 AM OK, folks...tell us about your big weekend training plans. Anyone racing? I hope to get in a 3 hour x-c ski Saturday then a longish run on Sunday combined with either a bike or swim.
Nothing long, just trying to get my fitness back. Hey, no need to get anything LONG in...short and frequent is GOOD if that is what you can get done!! |
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New user ![]() | ![]() Hi Jim, I need to talk to you about my swimming. My strongest or maybe my most comfortable stroke is believe or not breast stroke but I need to change it to be the crawl if I'm going to improve my times. So, I have two problems, I tire out too quickly when I start swimming and end up reverting to breast stroke and also I think with all of the hype it makes me want make sure I get through it. When I was raced last year in Oliver I had a mass start and ended up going to breast stroke almost right away because I found myself not being able to breath properly, partly because it was so different from a pool. What can I do? I'm starting my swim training tomorrow and need some advice. ![]() |
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Regular ![]() ![]() ![]() ![]() | ![]() Hello Glen! I am sure Jim will provide you a lot of useful tips to master freestyle but I will share my experience with you. I had the very same problems several months ago. While my crawl is still far from perfect, I can swim >1000 m with it. Freestyle is technique oriented style. I've read somewhere that 90% of your speed is from proper form and 10% from your fitness. One can argue about the exact ratio, but the comparison makes sense. You can master form by making drills. The most basic one is side kick drill. You can see some more details about it for instance at: http://swimming.about.com/od/freeandback/qt/freestyle_side.htm This drill helps you focus on your body position and rotation. You have nice collection of more drill at Total Immesion site: Total Immersion is a method of teaching freestyle and it includes bunch of usefull drills. My tip is to do the side kick and other drills with fins, especially if you have poor kick (it has something to do with ankle flexibility often). With fins you focus on drills anbd proper form instead of struggling to kick. It is good idea if someone could take a look at your freestyle and give some advice. I improved after joining local Masters group - perhaps you have one nearby as well. You can also attend Total Immersion classes - many claim they are very useful. Please let me know if you have any questions about this. I am fresh to the topic as drills is what I have been doing for 2 months with Masters. Cheers :) Marcin
Edited by Marcin 2008-01-06 4:19 PM |
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Pro ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Glen1951 - 2008-01-06 2:31 PM Hi Jim, I need to talk to you about my swimming. What can I do? I'm starting my swim training tomorrow and need some advice. Hi Glen I sense a lot of anxiety about swimming in your post. So, the first thing we need to do is RELAX. This stuff is supposed to be fun The very first thing I would do, as Marcin suggested, is to find what types of swim lesson programs your local pool offers. It is impossible to teach someone to swim here on BT, so having someone show you in person is an irreplaceable experience. I would start with private lessons first because then you will have the full attention of the instructor, rather than 20 other swimmers in a Masters program. If you can't find a private instructor, then the Masters program is the next best option. Don't worry about swimming the distance of your races coming up this summer. That will come in time. You just need to get in the pool. Swim what you can, come back the next day and swim a little further, repeat. And it won't happen with going to the pool once a week. I'm forcing myself to get to the pool at least 4x a week this winter because that is my weak event. BELIEVE ME.....I'd rather be outside x-c skiing or running, but I know I have to swim if I want to improve this coming season. Besides local instruction, there are other resources out there. If you become a performance member here on BT they have swim drill videos available to you. Outside of BT, there is a book on Total Immersion that strives to give beginners a feel for the water. They also hold weekend workshops throughout the country. There is some debate about whether TI is the way to go, but I think it is a good starting point with people that have swim anxiety. There are other more advanced books such as The Swim Coaching Bible and Swimming Fastest that you might want to check out down the road when you get more experience. There is a swim coach that advertises an online swim course on BT (look in the sponsor link) but I don't know anything about the quality of his program. Hopefully this helps a little. Let us know what you find out about swim programs available to you. And don't hesitate to ask questions. |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() I agree- time in the water is the key (well a good swim stroke helps too) I learned how to swim from a coach Nov of 06 and did a HIM in June of 07, no I wasnt the fastest swimmer there- but I felt comfortable in the water. I swam 2-3 times per week. I did read the Total Immesion book too... it has some useful ideas in there. I so need to get back to regular swimming- but this marathon training is sorta kicking my butt. ![]() |
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Regular ![]() ![]() ![]() ![]() | ![]() No posts here... seems every is busy with training For me this is revocery week, with volume and intensity dropped down. I really need this week as the previous one was really exhausting. Cheers Marcin |
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Pro ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() I feel like the high school teacher in the movie Ferris Bueller's Day Off......"anyone?....anyone...?" Talk to us peeps...how was your weekend? |
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Veteran ![]() ![]() ![]() | ![]() We enjoyed mid-60F temps today in the Chicago area. It was great. I've updated my logs. I had a 3mi tempo run on Friday which went very well, but my long-ish run on Sunday didn't go so well. It was planned to be at marathon pace, and I hit it, but the effort was higher than expected. Hopefully, this week's taper will do the trick... |
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Veteran ![]() ![]() ![]() | ![]() Hi Marcin - I like your profile picture! I looked like that a couple of weeks ago on my long run. I assume it's cold there in Poland? |
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Veteran ![]() ![]() ![]() | ![]() The 5 mile race on Saturday was a struggle, but managed a PR for the course, beating last year's time by 1:10. My planned long run on Sunday was a bust, but wound up running will all of my kids instead. Time well spent. ![]() Back in the pool for a short swim Monday morning and back to the running on Tuesday. At least the roads will be clear with all the warm weather and rain we've had for the last day or two. Monday afternoon was interesting with tornado warnings in town and touchdowns all over the place. This is still January in Wisconsin, right? |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Well I did my longest run ever Sunday, I was pretty happy with it. I have three 20 milers yet before my marathon. Moday I did a recovery swim and today just 5 miles. Thos weather is great- my kids want to know if they will be able to swim soon......lol- not outside anyway Have a good week! Oh I have a cold weather running question- WHY am all red, rashy and itchy when I get done. Others have told me they have this too but not as bad as me. OK- hasnt happened the past few days because it has been nice out. |
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Veteran ![]() ![]() ![]() | ![]() OK, i have a question for everyone. How do you determine your race weight ?? What I mean is at what point do we need to level off weight lose ?? I started at 220 in August, I'm at 178 right now. Is it possible to be too thin??? I am 6'1 -what would be a good weight to be at for my A races of the year (April & May) ??? |
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Veteran ![]() ![]() ![]() | ![]() Great questions opiejoe! I look forward to the expert answer. I'm at 188 right now, but raced my A race last year (marathon) at 178. I'm targeting 176 for the same race in June, but there is no magic behind my numbers. I just figured that that 12 fewer lbs of pounding on my legs for 26.2 has got to be easier as long as I don't lose any fitness with the weight loss. |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() There is some formula- like every lb lost loses 10 sec per mile???...dont quote me Im not sure what it was but someting like that. |
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Master ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() So Jim are you just doing the Disney marathon or are you doing the goofy- with the half on Sat?? When do you leave? Good luck! |
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Pro ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() tvwatters - 2008-01-09 1:03 AM Great questions opiejoe! I look forward to the expert answer. Yeah, I'm looking forward to the "expert answer" also....'cause I'm definitely not an expert on this topic What is the ideal weight for you? Only you can determine that because everyone's body structure is different. For me, during the past 30 years I've developed a "feel" for when I'm in decent racing shape and it usually corresponds to when my weight is around 158 - I'm 5'11". I have a Tanita scale that measures body composition and according to that I'm probably around 6-7% body fat at that point. I'm not sure about the accuracy of those scales, but it at least serves as a reference point I can use throughout the year in relation to my situation. Unless your trying to get into the elite age grouper category, I wouldn't obsess about the body fat percentage too much. I think the "how much fat can I pinch on my waist" technique is probably a good way to monitor your body composition throughout the year. I can tell you right now, I can pinch a LOT on my waist after the holiday season According to this site, a loss of one pound translates to 0.62% and 0.42% increase in running and biking paces, respectfully. I stumbled on to this calculator that attempts to predict increase in performance based on weight loss. Both of these sites state that the predictions are based on the (unrealistic) assumption that no other changes accompany the weight loss. Like I said above, your training will not only increase your fitness but will help you lose weight. Edited by Birkierunner 2008-01-09 7:48 AM |
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Pro ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Pretty quiet in here Big weekend coming up. Anyone got any big plans? I'm hoping to get a long x-c ski in on Saturday, but there is a huge ski race going on that morning on the same trail (I decided not to race) so I need to get there at the break of dawn to get my "out and back" 40km in before I take a chance on getting trampled by 500 racers on the course. Edited by Birkierunner 2008-01-10 9:03 PM |
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