swbkrun's group- CLOSED (Page 30)

 I agree with this.  I think you would have received a dirty look if you were really bothering someone.  The bottom line is everyone should expect some inconveniences during their swim if the pool is that crowded.  I am lucky that I do have not experienced any crowded swims during practice..

Barry- Maybe Mark (Texwilk) can chime in.... He is by far the fastest runner in the group, but I agree w/ others.... You must incorporate speed work on some of your runs!  I find the best place to do this is the treadmill.  It forces you to run fast, they have INTERVAL programs which does the "timing" of fast vs. slow for you, etc.... Then when you are outside try pushing your pace some!  I always try to hook up with runners who can kick my butt.  It forces me to keep up with them!  And one last thing I feel that has helped me is running hills! 

trying01---- Let's be honest, the other people should be aware of their speed as well!  You did what you should have done all the way around.  It would have been nice of them to wait on the wall until you started your next lap and went behind you!  Maybe they can even learn to draft by sitting on your feet!  Good practice for racing!

Well I can't wait to hear about it!!! Best of luck, and enjoy your rest this week!!!  Just remember at this point you are not going to improve your fitness for Sunday's Race so don't push it at all this week!  Don't eat strange foods, etc... Just enjoy your week!

Sunday is JUST ANOTHER TRAINING DAY!  Only a little longer, and a little faster!  SMILING WILL TAKE YOU FAR, and FAST!

It took be a good bit of time to be able to do 8:30s as my EZ pace (I started out as a run/walker 6 years ago).  For me, Tempo runs provided the greatest improvement in speed over a longer distance.  To establish pace, it should be hard, but not all out.  Ultimately, this is the pace you should be able to sustain for an hour.  You might consider starting out with a mile warm-up, 2-3m at Tempo Pace and a mile cool-down.  Teaching your body to go faster for longer periods of time is a good way to train for races and often causes less injury that intervals (e.g. 400, 800s).

This is a good introductory article on the topic.  You might also consider using McMillan's calculator to establish your pacing.  One thing to consider is what length races you want to be doing.  Tempos work for me, but I usually race half and full marathons. 

Personally, I am not a big fan of track workouts and only use the TM for Tempos/Speedwork when I have to.  I much prefer to use my GPS, map out a course a head of time and train like I race. I am forced on the TM due to weather/rehab, but it isn't my preference!

Suzy

I agree.  also check out the runnersworld.com plans. 

My week this week using their plan

Tue Easy Recovery Run 2mi @ 10:19

Thr Tempo Run

Tempo Run

1 Mi Warmup
5 Mi @ 8:55
1 Mi Cooldown

Sunday Long Run 9mi @ 10:19

I started my easy runs pace at 10:35 or something similar and it has come down every couple weeks by ~10/secs a mile  It alternates weeks with speed and tempo runs.

Using these plans I have gotten considerably faster in the last year, it lets me build up the mileage plus add some speed.

Thanks!  I hate swimming in circles but at least now I know what the proper thing to do when I have to.

If you didn't catch this post and want some swim tips this is a good one.

http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=145610&posts=9&start=1

I like the link that Jorge posts with the virtual swimmer, I am going to try this today in the pool.

Also if anyone is in the market for bike parts check out www.probikekit.com  They are a place out of england but shipping is free to the US and a lot of their stuff is cheaper than what you can get it on e-bay for.  I was looking for a Dura Ace Front Derailluer and on E-bay was going to be paying 51 or 52 bucks with shipping for a used one.  They have them for 50 bucks brand new.

Pro race 3 tires cheaper than anywhere else I have seen.

Damn you people!! As if I needed another website to buy from.

Come on Trevor... Matching tires, matching bar tape, carbon fiber water bottle holder's to save yourself a couple grams, and a new bike computer.  It makes TOTAL SENSE !!!!

Hehe I am an enabler

Went to the pool today after reading that post I linked and really tried to focus on the catch phase of my stroke.

Swam an 11:40 - 600, first swim of any significant distance under 2:00/100, very happy with that.  

Congrats!  Nice job. 

Just to add to Tevor's domestic troubles, here is a website where you can rent wheels for race day.  The wife might go for that better.  http://www.racedaywheels.com/home.html

 I am kind of late chiming in but I agree with Suzy and focus on tempo runs.  I have always been a pretty fast runner over short distances but the tough part for me has been stretching out my runs and trying to maintain a pretty quick pace.  As a reference, I ran the Jinglebell 5K last month and was curious to see how fast I could go since I only had 5k reference times from my sprint tri's.  Anyway, I ended the race with a 6:10 mile average and was quite pleased.  I usually average about 7:20 - 7:30 in my training runs. 

 I do occasional speed work on the treadmill but that is about it.  I also find it helpful to find some hills to train on too.

Trevor I used Race Day a few times before I finally bucked up on wheels.......  THEY ARE AWESOME!!! Marc Lee take care of his customer's!!!

TrevorC - 2009-01-28 6:41 PM Hey now thats Tracy causing problems! I'm not getting myself new wheels...I haven't even raced once race yet!!

yeah but don't you want to be faster?

MUAHAHAHAHA!