Gordo Byrn's Group - FULL (Page 37)

junthank - 2009-03-03 11:09 AM

1h 10m 17.50 miles 15.00 Mi/hr
10:00 AM

4x3 minute standup hill climb, 3x3 minute 85 rpm cadence. Also spent a great deal of time in the TT position during the workout. Felt really good, still have got to watch my HR during the standup intervals.

most excellent workout there, mr junthank!

woo hooo for you!

 Tip for you with your swimming -- when you want to speed up, think about pushing longer through the water with a little extra force.  Enter down, push straight back.

 For your stroke count to climb like that you are likely thinking speed up cadence to go faster and pulling out of the stroke a bit short.  By focusing on pushing right through, you should speed up without the big climb.

 Also, remember that an increase in stroke count is fine, it's not necessarily a bad thing.  What you want to make sure is that you don't lose a lot of efficiency -- a bit jump is a sign that you are spinning your wheels a bit in the water.

 Hope this helps,

 g

33 min. swim - 1250 yrds

G.

thats IT exactly.  im sure.  speeding up the cadence, pulling out the stroke a bit short.

great TIP - PUSH THROUGH the water w a little xtra force.  ENTER DOWN, PUSH BACK.  gotcha.  onto a 3x5 it goes!

helps out a TON.  thanks!

ill try out the tip the next time im in the pool (thurs...nice long swim, lots of time to wrk on it)

Back at it - finally recovered enough to do a real workout (last couple of days were light activity with a little swimming and biking - nothing significant).

Swim 40:48 1550 Yds. Straight swim. No intensity, just a steady state effort.

GRUMPY RUN.

havent had one in awhile, i was due.

the run was fine.

i was the one who was grumpy.

nuff said.

24 mins.  10:1 run/walk ratio

AV HR 129

PEAK 158

junthank - 2009-03-04 10:56 AM

	25m 1100.00 meters 02m 16s /100 meters
10:00 AM

Swim build day. Did 2x50, 1x500, 1x400, 2x50 on 5 to 45 RIs.

	30m 7.50 miles 15.00 Mi/hr
10:30 AM

Easy spin. About 8 minutes of overall workout dedicated to standup and high cadence.

well look at you JEFF.  AWESOME!

1100 METERS IN 25mins thats SOME wrkout.

and your bike.  SUPER.

next you'll be standing up, high cadence, spinning plates on long skinny sticks. 

seriously.  GOOD GOIN'

GREG.

back at it, you aint kidding.  good to see youre on the mend.

Short bike ride - outside!

30 min.

Hey all.

Nice morning run - 39:18

HR Data:

Z1- 1:02

Z2 - 23:38

Z3 - 16:59

Today's workout:

	40m ----- -----	Min HR: 96 Avg HR: 110 Max HR: 124
9:50 AM

Long

48 MIN RIDE OUTSIDE.

AROUND A PRISTINE LAKE.

WARM

BRILLIANTLY SUNNY.

what grumpy run?

SAY NO MORE. 

HAPPY DANCE!

12 miles on the bike - 44:30 min.  ---- outside!

40 min swim. 

1700 yds.

worked on your swim tips GORDO to swim faster - push right through w a little xtra force.  enter down, push back

but most importantly noted my arms were bending too soon, and my stroke WAS coming up/OUT short.

i was taking all of the force/forward momentum out of my stroke by not keeping my arm straight and pushing back

all in the follow through.  correcting some habits.   being mindful.

i kept it relatively slow today so i could pay attention

really focused on entering the water

keeping my arm straight

bringing arm down

pointing my fingertips towards the bottom of the pool

pulling straight back

LIKE A WINDMILL RIGHT G?  [i vaguely remember you mentioning that, hope it applies here, cuz thats what it feels like WHEN i do it that way]

THEN bending my elbow on the backside of the stroke as my arm was on its way out of the water.

up w bent elbow.

coming over, straightening out.

reach, long stroke.  managed a glide now and again. 

hip rotation too.

wash, rinse, repeat.

i caught a glimmer....

80 min ride tomorrow.

OUTSIDE.

HAPPY DANCE!

 I wouldn't "think" about any bend in the elbow -- what I recommend is you 'throw' your arm forward -- you will get a little bend but it will feel pretty straight.  If you have ever watched cricket bowlers... the sensation is a lot like bowling.

http://www.swimmingworldmagazine.com/premium/tips_on_technique/free-2005-03-30.asp

 g

Hi Gang,

 I'll be in Tucson next week enjoying a mini-camp to get myself ready for Spring Training that we are hosting in three week's time.  Internet access is reduced so I won't be able to drop by daily.

 Cheers,

 g

G,

Read your recent blog post and found your comments about the effects of weight on your HR while running very interesting.  You mentioned that your HR balloned when you ran at 210lbs (with the backpack).  I'm curious about the pace you were running at with the packback.  Was the workout at the same pace you would normally workout at without the added weight?   Since I'm currently just under that weight, down from 230 when I started this, I'm curious and excited about what my running will be like when I get to 180-185 (my ideal weight level).  My guess is that at my FT HR my pace, power and endurance level will be a ton better.  IF so, I can't wait to get there.

BTW - enjoy Tucson.

oooh.  ARIZONA.  lucky duck!  enjoy G.

and thanks for the tips.

maybe i should take up cricket to help me with my swimming.  J/K

would be fun though.

will read the article.  thanks for the link. 

my next pool session is a shortie, on monday.

paying close attention.

AND HELLO THERE G-TEAM!!!!!

splendid 80 min ride today OUTSIDE on the trail, not my fav trail, but OUTSIDE and a TRAIL nonetheless.

started out cold and rainy

but ended up warm and sunny.

March in Western PA, a crapshoot.  you get what you get....

the trail is crushed limestone, and what w the rain it was a lot like riding on the wet sand at the beach [the stuff right next to the surf....]

GREAT wrkout for the legs.  not so great for picking up any speed....though, i FLEW through the train tunnel  (and yelled like a crazy kid!)

w the sun&warm the trail started to dry off a little, and the back half was much swiftier (and i felt more in a groove w my cadence) ended up doubling back a bit just to get in the full 80 mins....

even sportin a nice little bruise. 

there a few points along the trail where it crosses over roads. 

i was clipped into my pedals approaching an intersection, thought i could beat the car, then thought better than to try and make it, but struggled a bit to come unclipped and in the process knocked my knee up pretty good.  

at least it was just my knee and a small bruise

i could have been cyclist road-kill.

COMPLETE, UTTER, TOTAL INEXPERIENCE/NAIVETE on my part.  live and learn.

mental note to self.  NEVER try and outrun a moving vehicle, you'll LOSE EVERYTIME.

ONWARDANDUPWARD ALL!

stacieb 

Finally had a good day. I've been sick more this winter than I remember.

This morning - swim 44:45 - 1800 yards. Straight, all freestyle. No stops. This is a new personal long distance for me. My longest event this year has a 1650 yard swim, so this is a good confidence boost for me.

Aftenoon - Bike 1:13:00 - 20 miles.

Felt awesome. Stong on hills, stayed aero the whole time except for climbing. Two big hills (combined for about 700' elevation gain). Still tough but this is the first time I didn't have to talk myself out of a rest break. Just powered over those suckers.

This was good for me. With 5 weeks left until my first race, and missing almost 2.5 weeks being sick in February I was just about to skip my first race. I will be at the starting line April 4... 

 It was really interesting for me.  Now, a backpack is more like being overweight than being heavy.  In other words, if I was a muscular 205 then I might have an easier time running.

 What happens is that I start bouncing -- interestingly, even when I lost my weight, I still used to bounce a lot when I ran.  I think the HR spike comes from the bouncing not the speed, per se.  If I was strong enough to maintain stability then I might be able to run slowly.

 Pace isn't even close -- I can roll along at 8 min miles very easy when 160-165 lbs.  When 205-225, 12-13 min miles are tough and uncomfortable in terms of moving.  Even at the same pace (say <14 min miles) -- if I "run" my HR is a lot higher than if I powerwalk.  The running motion costs me a lot in terms of economy.

 So my point in the blog was to consider the training that will result in the best result over time -- optimize fat burning, avoid glycogen depletion (and the cycle off deplete, overeat), and reduce injury risk.  To balance my backpacking, I have started gym work 3x per week to enhance my leg strength and reduce the chance for shin splints and blown out glutes.  

 Speaking from experience -- completely separate from running performance -- dropping 35 lbs is life changing in terms of energy levels and overall life satisfaction.

 g