Gordo Byrn's Group - FULL (Page 38)

 That's a breakthrough swim -- well done!

g

You mentioned that even after you lost the weight you still bounced.  How did you get rid of the bounce?  Was it by gaining strength (via greater endurance) to maintain stability as you mentioned above or was by learning how to run more effiencently (i.e.. per you youtube videos)? 

HELLO G-TEAM

a cold and drizzly 40 min run (w the running club)

4.5 miles.

got it done.

home.  warm&dry.

anticipating a GREAT week.

5K on Saturday - my first race since my injury.

time to get back on....

have a SUPERB WEEK everyone!

stacieb

Good weekend continues. Brick today....

Bike 29:25 - 8 miles. Brief HR spike when I sprinted away from a dog. Would have liked to have kept going a while but have to stay on the plan!

Run: 41:10 3.26 miles - Yep I'm slow. But if you go by Gordo's 'weight adjusted' time I'm rockin! (Seriously I've lost 40 pounds already since I started in August. Weight KILLS you on the run - way worse than bike or swim except maybe climbing hills on the bike. I can feel it. The 40 pounds lost made an unbelievable difference already - mostly in injury. Can't wait until I lost the next 40)....

Weather here has been absolutely perfect last couple of days. I really hope all have the same soon!

Back from a week long business trip during which all I could do was walk. Did about 3 miles per day but not at power walking pace.

Had to get out Sunday for a run to see how it would be and was pleasantly surprised. Usual long slow pace of 10km/h but only did 5 miles and noticed that HR was around 150 the whole time which is about 4-5bpm higher than usual but felt fine so didn't worry about it at all. Had loads left in the legs when I got home so happy. 6 weeks to 1st race of the season so plenty to do. Swim is looking good my race time (400m) is down from 8 to under 7 minutes since Christmas and the run will be no worries although would like to go a bit faster than I have been training at. Cycling needs a lot of work in the next few weeks, I should have got a trainer from Santa !!

Have a good week all

splendid swim.

worked on stroke as per G/BT article/video.

4x100 1) Shark Fin Drill, 2) Fist  3-4) Swim

8x50 1) count number of strokes per 50   2-8) hit the number of strokes in #1 or fewer.

4x50 free golf - i was still hitting the same no of strokes a before, concentrating on the 'cricket' arm swing, i was a little slower timewise, but....my guess is that my time will improve over time as i get used to the new stroke.  it feels a little 'awkward' at this point, i was putting a lot of thought into each stroke....

150 3 stroke breathing.

splendid run

26 mins on the TM.  just to mix it up/varied 'terrain'

WELCOME HOME DAVE.

WASTING NO TIME GETTING BACK AT IT I SEE!

TRNG WAS WAITNG FOR YOU WASNT IT?

WOO HOO FOR YOU!

junthank - 2009-03-09 11:27 AM

20m 900.00 meters 02m 13s /100 meters
10:30 AM

Recovery Week. Plan called for 20 minutes in the pool. Did 1x200, 4x50, 1x200, and 6x50 all on 5-30 second RI.

	20m 50s 2.01 miles 10m 22s/Mi
11:00 AM

By the time I was starting to get into a rhythm it was over. HR was really low for running (133, 130).

JEFF.  enjoy your RECOVERY WEEK!  we need em, to keep goin' dont we?!

Sure do - but I'm feeling pretty fresh so far.  We will see what happens after this Saturday (Big Endurance Day).

HELLO G-TEAM.

back from wrkingout and then lunch w my marathon relay team!  what FUN!

60 min spin

30 min swim - still working on that 'cricket' stroke.  felt a lot less 'awkward' today.

learning to push through w a little xtra force - enter down, push back - felt instances when i 'put it all together' and my speed increased.  gettin' there.

cold and rainy here.  darnitall.

and JEFF.  squirrling away all that ENERGY, your gonna BLAZE come your BIG ENDURANCE DAY.

Got derailed by work schedule yesterday. But I'm learning not to sweat it, stay focused, and just move on.

Today - afternoon swim 1750 yards 45:41. 

Tonight - 20:12 run - 1.57 miles. Just an easy cruise. I'm not fast but i'm ok with that right now. I'm 'fast enough'...

Punctures !! Who invented those ?

Took kids out for a quick spin in their trailer on my mountain bike this morning as the sun is shining and had gone about 8km when the back end got a bit wobbly so stopped and saw the tyre rapidly going down to pancake city. We were around 3.5km away from home by the shortest route so set off at a fast walk pushing the bike and trying not to trip over the trailer. Lots of questions from the 3 year old Ben about why we were going so slowly and when would we be home? Tried to run holding the saddle to practice for transitions but the weight of the trailer was causing me to twist slightly as I ran and I could feel a potential injury if I carried on so walked.

A pointed stone had gone through the kevlar lined tyre which is supposed to be puncture resistant. Repair kit out tonight I guess

DAVE.  dear me.  glad to hear everyone is safe and that it was slow to go flat and not a 'blow out'....

a PUNCTURELESS TIRE.  now that would be SOME invention...im sure someone somewhere is working on that right now. 

better days ahead!

i DID get outside.   WOOO HOOO.

70 min bike

35 min run

and a brand new OWIE on my knee.

im thinking falling off a bike is just a rite of passage for cyclists.

STUPID DOG.

STUPID DOG OWNER WHO DIDNT HAVE CONTROL OVER HER STUPID DOG!

what up with these young 20 something women who get these BIG dogs, and then cant physically handle them.

i had the forsight ie lets just say i saw this stupid dog owner more than once on my 3xs around the lake&took notice the first time she didnt have control over her dog...when i passed her i just went WAY around her and the dog. 

course this time, i was on the busiest section of the trail - theres four lanes of traffic coming and going to the lft of me, and a steep slope down to the lake to the right of me.

when i saw her (my final lap no less), i had the forsight to unclip when i saw her coming and there was no other away around her...BUT my clip got caught into the pedal when i was trying to come off the bike, though im thinking i might not have come completely unclipped, regardless...

DOWN I WENT, BIKE AND ALL.

no worse for the wear.  thought maybe i broke my finger at first.  hurt like h-e-double hockey sticks (as my kids would say. but its better now.

bloodied up my knee, but it didnt rip a hole in my tights.  that's an upside.

am i a REAL CYCLIST NOW???

STUPID DOG OWNERS!

gonna go and meditate after all that.

Stacie

you are not wrong re blowout, that could have been messy. Luckily with the 2 boys in the trailer I dont go too fast and the MTB slicks are a lot wider than race bike tyres so would have hoped to save it.  Ever onwards and steady as we go

junthank - 2009-03-11 11:27 AM

20m 800.00 meters 02m 30s /100 meters
10:00 AM

Seemed like I was in a rush today. In the pool and on the bike. HR was higher than normal - just didn't control my pace/HR correctly the entire workout.

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

Short spin but it felt long. Just went harder than I normally do - particularly during the standup hill climb. I have got to do a better job of controlling the HR no matter what the duration/distance of the workout might be.

i have felt that sense of rush too JEFF, in the past, and have seen the effects on my HR.

amazing the 'mental' side of trng.

those were two really good workout inspiteof the HR issues....

still gearing up for your BIG ENDURANCE DAY

EVER ONWARD AND STEADY AS WE GO, INDEED!

getting back at it....

Wow Stacie your bike story beats mine.

Glad no long lasting damage. I say ride straight at the dog making a whole load of noise, they usually get out the way then and if they are too close a gentle kick usually helps. Not a big fan of dogs you may have guessed. !!

the DOG was fine,

its the OWNER i wanted to KICK

and it would NOT have been GENTLE thats for sure!

seriously though.  THANKS FOR THE ADVICE, ill try that next time.

funny thing is (must be my karma) i JUST read an article on dogs/dog owners and the trouble they cause runners (and cyclist) when they dont have control of them and/or have them off-leash.  and i kept thinking, WHAT RESPONSIBLE DOG OWNER DOES THIS?

and then WHAM, this happens.

no damage done....small price to pay to do what we do, i suppose.

and i guess im INITIATED now.  lets hope so.