Jeffrey Parr's Group - CLOSED (Page 4)

Well my days have been planned down to the minute lately.  Work from 7:00-5:00, eat dinner, do therapy, ride the bike, go to bed, get up and do it again.  This week is particularly bad, next should be a little easier.

How are those running workouts I posted working out.  Has anyone tried them yet?  Is there any other type of workouts you would like to see.  I can post something if you let me know!

Dana,

You definitely need to swim more to get better at swimming.  I would recommend 3x's per week.  If you are doing this in a group it will be even better because then you can get someone to watch you and help with your stroke.  Most of time is saved by having better technique.  If I had 3 times a week to swim, I would use one to work technique and use paddles, 1 to work endurance, 1 to work on speed.  Paddles are great for building strength.  I will post a workout later.

Glad to hear you are doing so well.  Congrats on the %BF loss.  Thats the most important number anyways.  Swimming can be tough and it is all about stroke.  But one day it will just click for you.

I will gladly post a swim workouts, but have some questions.

1. What length pool do you swim in (25m/yd, 50m/yd)
2. What type of work to you want (endurance, strength, form, pacing, speed)
3. What kind of distances are you doing now?
4. Do you have access to swimming buoys and kick boards?

Speed
1400
WU: 300
MS:
6x50 Z4 or RPE 7 on 20" rest
6x50 Z5 or RPE 8-9 on 30" rest
6x50: sprint 25, easy 25 on 15" rest
CD: 200

Dana, only cutting it 200 is not bad at all.  If you were taking any longer then 20s or so before, you are not getting the endurance build-up, along with the anaerobic benefit.  If you want more workouts, let me know.  Glad you liked it.

Besides Dana, the group has been rather slient lately.  Whats going on?  How is training coming?  Excited for any races coming up soon?

I was cleared for running 2wks ago today and have been trying to increase time/distance on each run.  Its not so much the distance that is the problem, its that I don't want to push my foot to hard.  Its still broke, but healing.  The screw isn't hurting and the running is going really well.  I will be doing about 3.5 today.  I have a race in just over a week.  St A's down in St Pete.  It's like the 2nd biggest Olympic distance race in the country.  Plus there is always a good turnout for BT.

"Do you have any running tips? I am so impressed with your pace even though you have been out so long with your foot. I know I need to get speed sets, slow long runs, and tempo runs in each week but I am DOG slow. Any advice is MUCH appreciated!" \

Here is a question that was asked of me through PM, but I thought everyone here could benefit.  All 3 of the run types above are very important, however the most important is you LSD (long slow distance).  Once you build a base that is large enough to handle the hard energy output of speed sets and tempo runs, they become much easier.  At this point in the season, if your goal is an olympic distance race, your long run should be between 8-10 miles.  If not, this will be the most important area to focus on.  You can throw a speed set in once a week and it should look something like below.

WU: 1600meters
MS: 4x200 at 80% w/ 200 easy jog
CD: 800meters

You can increase the number of sets you do as this becomes easier.  Throw in a good hill repeat every once in a while and you will be on your way to better run times.  Plus a given is make sure you eat right, get plenty of fluids and plenty of sleep.

Practice T1 & T2.  A lot of time is lost right here.  As for running, remember this quote a friend told me. "There is no such thing as an easy run in a tri."  All to many times people finish a race with fuel left in there tank.

Dana,

Glad you are up and feeling better.  You should write a race report for your race so that you have a written summary of everything that happened and others can read. 

As for races, I did St Anthony's a couple weeks ago.  Had a really good race and PRed in the Olympic distance by nearly 7mins.  I will be doing the Crystal River Sprint series that starts up in a couple weeks.  As for after that I really have no plans.  Maybe do the HIM down in Clermont in Oct.