swbkrun's group- CLOSED (Page 37)

City riding is an art and does take time to get used to. 

As far as running workouts I will repeat my suggestion for using the runnersworld.com plans

Here are a few examples of the tempo/speed runs that are in my plan, the other runs are either short or long runs at a certain pace.

Tempo

Distance 5 miles

1.5 mile warmup
3 miles @ 9:22/mile
1.5 mile cooldown
Speed

Distance 5 miles
1 mile warmup
1 mile @ 8:51
1/2 mile jog
1 mile @ 8:51
1/2 mile jog
1 mile cooldown

Tempo workouts are best done on a flat course speed is best done at the track IMO

These are 2 early workouts in my 16 week 1/2 marathon plan they are a lot longer now but you get the idea.

Also for swim plans, someone here pointed me out to www.swimplan.com and it has some great workouts.  I do use the BT plans but sometimes when in-between plans I use some of the other website offerings, and for pure running I prefer the runnersworld ones.

I hope everyone had a good weekend.  I made it outside for a run on Saturday.  It was a glorious day!!  Well, it was 45º and cloudy, but I was outside running!  It felt so good.  Of course, on Sunday I started getting sick again with a bad cold.  I already told work that I would not be in tomorrow.  I hate this!  I just started feeling better from the last time I was sick.  I am coughing so much there is no way I can work out.  It is frustrating to really get back into working out after taking WAY TOO MUCH time off, only to get sick again!!  UGH!!

Karen

Missed this one, wow, that sounds like a blast.  I will be looking for you on TV.  make sure you wear some kind of red devil costume and chase the racers so I can spot you : )

Hope you are feeling better.

Looks like it is starting to warm up a little for you guys up North to start getting out and training...I know you are excited about that.  I was running yesterday about noon and started to realize what we are going to be in store for down here in a couple of months.  It was already hot as HELL!

I am looking at joining a running group here in Auburn called AORTA.  These guys have runs 5 days a week and on Saturday do a long run and have water stops out on the course.  The good thing is they meet about 5:15 during the week and then about 6:30 on Sat.  I am thinking this could really motivate me to improve and also make some good company and competition while training. 

I already have a cycling group that is starting to ride again now that it is getting warmer....there is usually someone riding 4 days during the week, and I am swimming with my masters group.  Now I guess I am a little concerned that I am tending to RELY on these groups to get my training done.  Do any of you see any negatives in this other that the group not meeting a specified workout as it is on my schedule.  I am thinking that the consistency and time should over-ride specifics.

Hope you guys with the CRUD start feeling better.

Steve...Have fun on the tour.  I hope you have been taking your steroids so that you can keep up for the week. 

Barry 

IMO if you are getting in good miles in each group you should be good.  Running and riding with faster people will make you faster.

GM All....Steve watch out with the STEROIDS! I don't want to see you interviewed by Peter Gammons anytime soon, explaining that everyone else was doing it. What a joke. Maybe because I'm a Yankee hater(Stanley sorry maybe?), but an athlete like A-Rod admits to doing it now. And saying that he wasn't sure what exactly it was you was using? C'mon these guys lives have been monitored by dieticians,coaches and disipline. How do you not know what your putting in your body? I hate it when these guys come out and say crap like that.

one thing that has been hard is doing alot of this training on my own. I have started to run a bit with a girl who i used to work with. She is a runner.....dones some marathons, 1/2,etc. So distance wise she could hammer me, but i can keep up with her pace so she is a nice compliment for me.

As well, i had started to chat on the BT website here with some people around Calgary. I was looking for someone who was just getting started up in this crazy world as well. I ended up chatting with this girl who is looking for someone to train occasionally with. Turns out, she does some part-time lifeguarding at the pool I swim at. I never go on Tuesday mornings but i went today 'cause she said she would be there. So we chatted, and i think we are going to try to get together a bit so that will be nice. She can help me out with my swimming stroke.

Trevor I think that the more you get into the sane world of triathlon's you will see that it is a pretty SMALL WORLD!!! Especially with BT guiding you along the way.  I mean if you are taking a vaca anywhere in the world, you can find people here on BT to meet up with and train, show you around, or give you advice on what to do... I have met up with people here is Seattle when they have been on vaca, or here on a business trip!  It is great!

Regarding the whole steroid, blood doping thing... The Tour of Cali is put on by a company called Amgen... They are actually a cancer "fighting" company so they produce EPO!  It has a lot of people in the cycling world upset... SAYING they are encouraging the use of EPO !!! I have a friend that works at this company and she said that it is actually the complete opposite!  $3000 worth of VIP passes.... I am not sure which side I support.... Just know I got free booze, and food all week !!!

Does that include any samples of their products?  We'll all be monitoring your logs to see if there are drastic improvements in the next few weeks

It has to be the blazing fast connection, definetly not user error.

Absolutely - I've met up with others as well, and have had a great time!

If I was recovering from cancer and EPO would help, I think I would take the EPO and give up my pro sports aspirations!

Have a great week Steve - as always, I'm incredibly jealous!  Don't be putting a stick in anybody's wheel!

That's terrible - right when we finally have some excellent weather.  Hope you feel better quick!

Kim,Kim, Kim....Think of it this way....Would you be a Bonds fan if he had played for ayone other than your hometown team? What if he had played for Oakland? For me, I am a Yankee hater only because one of my best buddies had such a man-cruch on Jeter its unreal!! But that being said, if it came out that a guys like Jeter was a Roidhead, I would be disappointed. He seems like such a good guy. Bonds on the other hand.......He just doesn't seem to get it. The guy just comes across as conceited,pompus dick to be honest.  He is my least favorite player. But that being said, if he played for my team, I'd probably like him too. How's that for a really poor arguement?

kt65 - 2009-02-10 4:46 PM i'm not falling for that!

Shoot... I tried!  I couldn't explain how to do it!!?  I think Bob taught me how to do it a while back.  I will see if I can dig something up!

 Thanks everyone for the recommendations!  

I just signed up for my first triathlon on April 18.  This will be a sprint called Mullet Man in Orange Beach Alabama.  The tri will be held at the Mullet Toss at the Flora Bama Lounge.  The festivites include a contest where a mullet (fish) is tossed across the state line (flora bama is located right on the Alabama Florida line).  The flora bama is known for its music and entertainment and is a destination in the area...in other words...a great place for a party.

So,  I think the game plan will be to get the swimming, biking, and running out of the way early and let the fun begin.  Probably be a good way to celebrate the completion of my first triathlon.

With about 2 months to go, anyone got any training ideas.  Should I just keep building my endurance for my Sept. HIM and let this fall in, or should I do something specific for the sprint?