kenail's Group - Closed (Page 4)

Hello all,

This week has been a busy week with work and the weather, in an attempt to not let my fitness stagnate I've completed 2 x 25 length swims and a third 30 length swim, all frontcrawl with a 5 second gap between each length but no more, only if needed.  I still feel my swimming to be my weakness but this is due to my breathing technique I think.  Exhaling under water and breathing on either the third or fifth stroke, its my swim intensity and breathing i shall work on this week. maybe 2 x 35 lengths and a third 40 length swim.

With it being so cold and my overshoes in the post I opted for 3 gym sessions, running, cycling and rowing, all back to back with intreval training style workouts.  So after warmups the 10k run worked out doing 1k at 9k p/h, next 1k at 13k p/h.  The cycling I trialed 5k at 90 (cadence?) with a power output of 160, 1k at 90 (cadence) power 230. Similar idea with the rowing.

I'm trying to take on water in sips , although up to 2 ltrs of water seems to go down but generally only starting after 45 min and a whey protein shake once a day to aid my recovery as most days I'm doing a full 9 hour shift working on the backdoor of a busy supermarket.  A good 8 hours of sleep with an early night seems to be a must.

That is a summary of my first week, week no. 2 I hope to start logging using the android app to view my training plan and log workouts. 

Ken,

Its a 25m pool, I realise this is not a great distance doing 600m a session but I do notice that after each length I'm puffed.  Until todays swim I had  put this down to my poor swim fitness, I'm now thinking that I should do more of a slow controlled kick, legs being big muscles using oxygen, and lessen the force I put into my stoke through the water.  My current 25m time is 24 sec which to me seems like sprinting so no wonder i'm puffed.  Tomorrow I aim to practice a 3rd stroke breathing pattern, relaxed kick synced with my body roll and less force to see if i can build on my distance without stopping.

Ok I'll switch my gym workouts to distnce, although i wonder if it's a good idea to keep my cycle cadence at 90 or should I also look at lowering this down to 70, does it matter?

My current aim is two strength days followed by swim, 3 cardio days, 1 days rest and 1 day light excercise, hiking or maybe even a game of squash, something different to give spice.  There are soo many things competing for my time  yet I find it hard to totally give up old hobbies or loves.

Chris

Ken:

How should I adjust for a missed workout?

1. Just skip it
2. Add it to next day's workout
3. Push everything back and skip the weeks rest day

Ken (group),

It has been a long week with not too much training and too much hunting deer and coyotes.  

I will hit the pool tomorrow morning.  My question is a good way to keep track of laps.  After 25-30 mins. I am "lost" on how many laps and my pace.

My knee issue has been seen as an arthritis issue (i disagree), and after a cortizone shot I am good to "go"

I had the same problem until I started writing down a swim plan for each workout.  This made it much easier to know how many laps I swam.

Check one of my earlier post where I outlined one of my swims.  As for pace, you might consider picking up a cheap Timex Ironman watch at Khols and utilize the lap button to keep track of pace. That is what I did for awhile. Those are my thoughts.

Any chance you might make the trip down to KC for the KC Tri in May.  This will be my first official race.

Hi Ken,

   So I was on week 12 of my HIM training which is the last week of the base building phase about 2 weeks ago.  I was put on an oral steroid for a hurniated disk which I had terrible side effects from and it prevented me from working out for about 4 days.  I went back to the gym, over did it I guess because I instantly developed plantar fasciitis in my foot.  Down another 3 days.  In trying to cure the fasciitis with ice packs, I wound up getting frost bite on my foot.  Overall, looks like by the time I get back on my feet it's going to be about 2 weeks down. 

Given my A race isn't until July 21, I have no idea where to pick up.  Do I casually work all three elements as excercise and enjoyment until I get 16 weeks out and then start the HIM training program over again or do I try and pick up where I left off focus on increasing time before transitioning to frequency and intensity or something different?

Dude, that sucks! Sorry to hear it. Injury is so freaking frustrating. I know a lot about injury unfortunately. My suggestion, for what it's worth, is to take the first week to ease back in with each event, at a significantly lower intensity/duration (e.g., everything cut in half). If it is too little, it is easy to increase as soon as you want. Compare that with how long it takes to come back from an overuse injury if you rush back too soon.

But I am in the 'err on the side of less' school of training. Why overtrain when I can slightly undertrain and get fewer injuries

When I swim I want to pull more with my lats, less with my little posterior/medial delts. Any good ways to train to do this? Biomechanically, it is impossible to use zero delts, the question is one of emphasis. How do I shift mine to a more back (lat/trap) driven stroke?

Is the key to roll the shoulder girdle to take as much power as I can, compared to simply rotating the humerous bone in the shoulder joint?

I rarely feel like I've worked my lats after a swim. I feel it big time in my delts, to the point of "bad" (i.e., tendon/injury) pain developing during my swim.

OK I finally pulled the trigger and signed up for my first two races

Kansas City Tri - May 19th (Sprint)

St. Louis 5i50 - June 29th (Sprint)

St. Louis will be my "A" Race as I expect it to be a little more challenging and the bike course is going to be 18-miles as compared to 12-miles for the KC Tri.

It was photographing the KC Tri last year that inspired me to take on this challenge in the first place. So my plan for that race is to have fun and learn as much as I can.

Awesome I'll try it on my next workout. Thanks.

I will take the ride down. I should volunteer.

I have the Joplin Marathon on Saturday. I am planning to do the half.