PirateGirl's group - CLOSED - Pirate ship has sailed! (Page 4)

I'm sure most have seen by now about the San Diego Tri club member that was killed this morning , unbelievable examples of courage and sadness, I think every Tri club on the west coast is discussing it.

 I wanted to share an email that was sent to me early this week, it is from my tri club coach at Triathlete Connection (this is our sister club who we train with):

There was an incident this weekend at The Grind Ride that I thought Cycling Connection
members that were not on the ride should know about. Dale Wright from Redding Velo
was down visiting family for the weekend and had brought his bike with to get a ride in.
He decided to go on the long course and on his way down from the Shinn Road re-group,
about a 100 yards from 24th St., lost control of his bike and crashed . There was no
contact with another bike or vehicle. He was airlifted to Arrowhead Regional Hospital.
This morning 4-20-08 the family took him off life support after his sons arrived from
Redding. I would like to thank all the club members that were there to help at the site and
who supported his family. Please keep his family in your thoughts and prayers.
Tom Tisler

It has been a terrible and sad week for athletes in California. Cherish your health and be safe!

I'm so sorry. A rough week indeed.

Congrats on the breakthrough! That's huge. I know what you mean about the sinking hips part. I always felt like I was swimming like a banana, and coaches always tried to tell me to "swim downhill" (head down more), "tuck the chin" or "press your chest to the floor." None of those ever worked, as I just didn't get it. So I just slowly worked on it and the form slowly corrected a bit. It's nice when those breakthroughs happen and you're able to get it right away.

Elizabeth - Here are my thoughts FWIW... I don't use a HRM so cannot comment on those questions. 

* your speeds are increasing as evidenced by your 5K times.  Feel proud, not timid.  Your times are not those of a conditioned olympic athlete, but they are your times! My tri plan called for the first week run/walk 1 minute each.  Then run 2 minutes, walk 1.  I'm now (week 5 or 6?) doing 5/1s (run 5, walk 1)... and feel like I COULD do a longer run but am mostly sticking to the plan as to not overdo it.  The first weeks the 1/1 and 2/1 felt HARD.  I deserve the minute rest.

*Hydration, for a 50minute you shouldn't *need* to bring water if you are properly hydrated ahead of time.  Make sure you're drinking well when not exercising.  that said, I'm a water junkie so understand the desire. I carry water in the jogger if i have the kids, but usually don't frink until end of exercise.

* heat is a killer for me, I have rosacea which makes my heat management a concern.  I wear a hat at all times and am trying out some of the tech-fabrics which have cooling properties.  I saw in one of the race reports a glowing review for those neck hankerchiefs with crystals in them to help with cooling.  REI sells them. I find I'm most heated when I'm a couple minutes from the end of my run - regardless of run length - so I think some off the "heat" is mental.

* A brick is all at once - practice your T2 and move stright from bike to run.

* my understanding on training management when "in season" is after you complete your first "A" race, you pick up the plan as it applied to your next "A" race - so if you race this weekend and the next race is in 5 weeks, you restart your plan (or another plan) 5 weeks from the end -- the assumption being you have already built the base that the prior weeks of the plan was building.  Since you'd like to build your running, maybe find a run-based tri plan to follow?

Hopefully some of that was helpful!

If it helps, you can fall over at my swim totals, I'm out of the pool after 400 yds  

You're doing great! 

-Cynthia 

Great!  I want one too!   

Our club now has private lessons for the summer - can I learn something from the 19yo lifeguards?

I've signed up for a 5K on may 10!

I have a muddy buddy!  Now we need a team name - any suggestions?  We're both moms of two (3 and 1yos), November birthdays, 36, probably BOPrs!  I was thinking something in the "archer" theme since we're sagitarii *shrug*  I dunno.

-Cynthia 

Great advice by the others, and I'll pile my 2 cents in there too.

You can work on both speed and distance to improve. A distance run each week at an easy pace will build your endurance, and a short speed workout will help you get faster. Typically folks do a speed workout mid-week and then a distance run on the weekends. I don't do the HR thing, as it just frustrated me, so I can't offer much there.

 I have a bottle that has a pack that goes around your waist. So you just pull the bottle out of the holder when you want to drink. I like it because it keeps my hands free. Carrying a bottle makes my arms tired after awhile. Was your bottle like a bike bottle with a pull top? Usually you have to squeeze them to get water out. Some bottles have a soft top that you can bite to get the water out.

As it gets hotter, you'll want to drink more. I carry water on all of my runs, even the short ones. That way I can practice my hydration. It takes some time to get acclimated to working out in the heat, so just keep at it and keep drinking water.

 I go outside and stand there until Garmin finds it's satellites, then I start the timer and walk. I walk for 5 min for short runs and 10 min for longer runs to warm up. When I start running I hit the "lap" button. Then when I stop running and start walking I hit "lap" again. So I'll have 3 laps recorded (warm-up walk, run, cool down walk). That way I can recall the laps and see what my running pace was without the walking averaged in.

Bricks are one right after the other, just like in a race.

 Looks like you have about 7 weeks in between Tri for the Cure and Danskin. If you liked the basic plan, you could repeat the last 7 weeks to get you to Danskin. Or you could check out the other plans and see what the last 7 weeks of those look like. Or you coud do your own thing with a few swim, bike and run workouts a week.

 You definitely have come a long way! Keep it up!

Congrats on taking the plunge on the 5K and finding a buddy! I'm not very good with team names though. I raced with my father in law for mine and named our team "Age B4 beauty."

Yep, I would swim and bike on the days you are home, and push all the running to the out-of-town days. Or if you can find a gym with spin bikes while on travel, you coud get some biking in that way. Any community pools in the area you could hit real quick for some swimming while on travel?

Looks like you met your goal and didn't overdo it on pace!  great work! 

Big Mama-

wedding planning can be sooo crazy.  I suggest making a schedule of when you'll do your runs (and swim/bike if you figure a way) so you have a commitment at that time and won't let your training slip away amongst the wedding activities. 

Finding a community pool you can swim out might be an enjoyable break for you.

-Cynthia 

Oh ouch! Any ideas what caused it? Sounds like you have a plan for recovery...just sorry it's happened so much in the past. Being injured sucks!

My plan has me tapering for the next week until my race, besides feeling guilty and worried that might loose some of my fitness up until my race, can someone explain what tapering actually does ?

I am also not sure if my taper workouts should be short intense focused workouts, or should they be short medium intensity workouts? Yesterday my plan had me doing some sprint runs and sprint swims.