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Jon Metz's Group - FULL (Page 4)
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 2010-04-21 9:58 AM in reply to: #2806580 |
Elite  3518    Madison, Wisconsin |  Subject: RE: Jon Metz's Group - FULLjonmetz - 2010-04-21 8:44 AM amyjotris - 2010-04-16 9:27 PM Hey AJ, We have not heard from you in a few days. How is the training going? Have you been able to maintain the motivation that you found last week?ok...my motivation came back tonight!! I did an 8 mile run...1:18. Felt great. 48 mile bike ride tomorrow morning! what's everyone doing this weekend? So...my story is....I have two wonderful teenage girls. Live near Madison, Wisconsin. I started Triathlons about 5 years ago. It was a dream for me to do an Ironman. Last September that dream came true. I finished Ironman Wisconsin!! I am now kind of in a slump. I don't have any rhyme or reason to my workouts and I don't have much motivation. Need to figure out some new goals. Hi Jon!!!....yes I have. In the last 4 days I have run a total of 13 miles and biked almost 35. Just need to get some swimming in....which I hope to do tonight. I have been lurking in here learning a lot. You are very informative and helpful. Thanks for all the info. Edited by amyjotris 2010-04-21 10:12 AM |
Great job to everyone else....| 2010-04-21 10:24 AM in reply to: #2806624 |
Master 1485  | Subject: RE: Jon Metz's Group - FULL Aneides - 2010-04-21 9:59 AM I have a question about swim training and effort during each workout. I am not sure I understand what you are asking. In my opinion all swim workouts should specify the intensity. Here is an example of a typical swim workout:A number of different training plans and philosophies talk about "quality workouts" and sort of a parallel idea that you're sort of limited in the amount of high intensity training you can do in a given week based on heart rate. OTOH, when people talk about swim workouts the general consensus is you need to train fast to race fast. So much so (my impression) that most of your workouts are almost sprint oriented where you do sets of 100, 200 or 400 and then have breaks in between to catch your breath. So it would seem that almost any swim workout would be a high intensity quality workout (or maybe "breakthrough" using Friel's terminology). I'm having a hard time meshing the two ideas that most swim workouts are high intensity, but there's only a limited number of those per week for all 3 sports. I must be missing something about what makes the difference between a normal swim workout and a quality swim workout. WU: -300 easy swim (maybe add some drills depending on the needs of the athlete). MS: -8x50 moderate on 20" rest. -3x50 easy on 30" rest. -3x200 fast on 30" rest. -3x50 easy on 30" rest. -3x200 fast on 30" rest. -100 easy. -8x50 kick on 30" rest. -2x300 pull on 30" rest. CD: -100 easy. |
| 2010-04-21 10:25 AM in reply to: #2806833 |
Master 1485 | Subject: RE: Jon Metz's Group - FULL amyjotris - 2010-04-21 10:58 AM Keep up the good work! Thank you for the kind words.jonmetz - 2010-04-21 8:44 AM amyjotris - 2010-04-16 9:27 PM Hey AJ, We have not heard from you in a few days. How is the training going? Have you been able to maintain the motivation that you found last week?ok...my motivation came back tonight!! I did an 8 mile run...1:18. Felt great. 48 mile bike ride tomorrow morning! what's everyone doing this weekend? So...my story is....I have two wonderful teenage girls. Live near Madison, Wisconsin. I started Triathlons about 5 years ago. It was a dream for me to do an Ironman. Last September that dream came true. I finished Ironman Wisconsin!! I am now kind of in a slump. I don't have any rhyme or reason to my workouts and I don't have much motivation. Need to figure out some new goals. Hi Jon!!!....yes I have. In the last 4 days I have run a total of 13 miles and biked almost 35. Just need to get some swimming in....which I hope to do tonight. I have been lurking in here learning a lot. You are very informative and helpful. Thanks for all the info. |
| 2010-04-21 11:01 AM in reply to: #2806953 |
Elite 3518 Madison, Wisconsin | Subject: RE: Jon Metz's Group - FULL jonmetz - 2010-04-21 10:25 AM amyjotris - 2010-04-21 10:58 AM Keep up the good work! Thank you for the kind words.jonmetz - 2010-04-21 8:44 AM amyjotris - 2010-04-16 9:27 PM Hey AJ, We have not heard from you in a few days. How is the training going? Have you been able to maintain the motivation that you found last week?ok...my motivation came back tonight!! I did an 8 mile run...1:18. Felt great. 48 mile bike ride tomorrow morning! what's everyone doing this weekend? So...my story is....I have two wonderful teenage girls. Live near Madison, Wisconsin. I started Triathlons about 5 years ago. It was a dream for me to do an Ironman. Last September that dream came true. I finished Ironman Wisconsin!! I am now kind of in a slump. I don't have any rhyme or reason to my workouts and I don't have much motivation. Need to figure out some new goals. Hi Jon!!!....yes I have. In the last 4 days I have run a total of 13 miles and biked almost 35. Just need to get some swimming in....which I hope to do tonight. I have been lurking in here learning a lot. You are very informative and helpful. Thanks for all the info. Thanks Jon!! Oh yeah...been kickin it with the weights quite a bit too, but thinking I need to back off a bit and do more of the swim, bike, run thing..... |
| 2010-04-21 11:17 AM in reply to: #2796294 |
| 23 | Subject: RE: Jon Metz's Group - FULL So I am concerned with my swimming. I am getting with a coach this Friday to work on technique and will start working out with some experienced triathletes. My concern at this point is if my swimming will be up to par when the race comes around. I.e today I swam 10 x 100 meters but usually took about 45sec-1min rest in between for recovery because it had me pretty gassed. Guy I talked to in the club said I would need to be able to do 12 x 100m. with 15 secs recovery time in between. So i'm doing 3 swims a week...should I up this to 4 times a week since I know this is my weakness? |
| 2010-04-21 11:18 AM in reply to: #2807090 |
Master 1485 | Subject: RE: Jon Metz's Group - FULL amyjotris - 2010-04-21 12:01 PM Try some of the neuromuscular exercises. I learned them from the strength and conditioning coach for the US Olympic team. It make a HUGE difference. jonmetz - 2010-04-21 10:25 AM amyjotris - 2010-04-21 10:58 AM Keep up the good work! Thank you for the kind words.jonmetz - 2010-04-21 8:44 AM amyjotris - 2010-04-16 9:27 PM Hey AJ, We have not heard from you in a few days. How is the training going? Have you been able to maintain the motivation that you found last week?ok...my motivation came back tonight!! I did an 8 mile run...1:18. Felt great. 48 mile bike ride tomorrow morning! what's everyone doing this weekend? So...my story is....I have two wonderful teenage girls. Live near Madison, Wisconsin. I started Triathlons about 5 years ago. It was a dream for me to do an Ironman. Last September that dream came true. I finished Ironman Wisconsin!! I am now kind of in a slump. I don't have any rhyme or reason to my workouts and I don't have much motivation. Need to figure out some new goals. Hi Jon!!!....yes I have. In the last 4 days I have run a total of 13 miles and biked almost 35. Just need to get some swimming in....which I hope to do tonight. I have been lurking in here learning a lot. You are very informative and helpful. Thanks for all the info. Thanks Jon!! Oh yeah...been kickin it with the weights quite a bit too, but thinking I need to back off a bit and do more of the swim, bike, run thing..... |
| 2010-04-21 11:22 AM in reply to: #2807151 |
Master 1485 | Subject: RE: Jon Metz's Group - FULL mcox06 - 2010-04-21 12:17 PM So I am concerned with my swimming. I am getting with a coach this Friday to work on technique and will start working out with some experienced triathletes. My concern at this point is if my swimming will be up to par when the race comes around. I.e today I swam 10 x 100 meters but usually took about 45sec-1min rest in between for recovery because it had me pretty gassed. Guy I talked to in the club said I would need to be able to do 12 x 100m. with 15 secs recovery time in between. So i'm doing 3 swims a week...should I up this to 4 times a week since I know this is my weakness? What was the guy's reason for telling you "need to be able to do 12 x 100m. with 15 secs recovery time in between". His comment doesn't make any sense. Three times a week should be plenty. Work on your technique and get your technique down before you worry about speed. |
| 2010-04-21 11:32 AM in reply to: #2807157 |
Elite 3518 Madison, Wisconsin | Subject: RE: Jon Metz's Group - FULL jonmetz - 2010-04-21 11:18 AM amyjotris - 2010-04-21 12:01 PM Try some of the neuromuscular exercises. I learned them from the strength and conditioning coach for the US Olympic team. It make a HUGE difference. jonmetz - 2010-04-21 10:25 AM amyjotris - 2010-04-21 10:58 AM Keep up the good work! Thank you for the kind words.jonmetz - 2010-04-21 8:44 AM amyjotris - 2010-04-16 9:27 PM Hey AJ, We have not heard from you in a few days. How is the training going? Have you been able to maintain the motivation that you found last week?ok...my motivation came back tonight!! I did an 8 mile run...1:18. Felt great. 48 mile bike ride tomorrow morning! what's everyone doing this weekend? So...my story is....I have two wonderful teenage girls. Live near Madison, Wisconsin. I started Triathlons about 5 years ago. It was a dream for me to do an Ironman. Last September that dream came true. I finished Ironman Wisconsin!! I am now kind of in a slump. I don't have any rhyme or reason to my workouts and I don't have much motivation. Need to figure out some new goals. Hi Jon!!!....yes I have. In the last 4 days I have run a total of 13 miles and biked almost 35. Just need to get some swimming in....which I hope to do tonight. I have been lurking in here learning a lot. You are very informative and helpful. Thanks for all the info. Thanks Jon!! Oh yeah...been kickin it with the weights quite a bit too, but thinking I need to back off a bit and do more of the swim, bike, run thing..... I actually have incorporated that into my workout...my core has never been stronger. It has made a huge difference. I do a series of planks...etc. |
| 2010-04-21 1:53 PM in reply to: #2806948 |
Regular 137 | Subject: RE: Jon Metz's Group - FULL jonmetz - 2010-04-21 10:24 AM I am not sure I understand what you are asking. In my opinion all swim workouts should specify the intensity. Here is an example of a typical swim workout: Well for example a quality workout in running training would be a tempo run. You don't want to be doing several of those per week. It's just too much.WU: -300 easy swim (maybe add some drills depending on the needs of the athlete). MS: -8x50 moderate on 20" rest. -3x50 easy on 30" rest. -3x200 fast on 30" rest. -3x50 easy on 30" rest. -3x200 fast on 30" rest. -100 easy. -8x50 kick on 30" rest. -2x300 pull on 30" rest. CD: -100 easy. My understanding is that swim training is fairly different than run training in some ways (e.g. long slow distance doesn't get you much except the ability to swim slowly for a long ways). The workout you've posted mixes both high intensity and low intensity laps. So maybe the question is what's the sort of swim workout that's comparable to just an easy run, vs. a tempo run? Does that make more sense? This link talks more about "quality workouts" within the context of training. |
| 2010-04-21 1:57 PM in reply to: #2807157 |
Regular 137 | Subject: RE: Jon Metz's Group - FULL jonmetz - 2010-04-21 11:18 AM Try some of the neuromuscular exercises. I learned them from the strength and conditioning coach for the US Olympic team. It make a HUGE difference. Just out of curiosity, do you have some links for more information on the concepts behind neuromuscular training and how/why it's beneficial. (I keep meaning to get in the habit of doing plyometrics, but never seem to....) Edited by Aneides 2010-04-21 1:57 PM |
| 2010-04-21 2:00 PM in reply to: #2807703 |
Master 1485 | Subject: RE: Jon Metz's Group - FULL Aneides - 2010-04-21 2:53 PM I will put "recovery" swims into workout plans. 1200 straight swim done easy and having the athlete focus on good form. You are correct that swim training is different from run and bike training. We give a lot more drills in swim training that are specific to help make the swimmer more efficient. jonmetz - 2010-04-21 10:24 AM I am not sure I understand what you are asking. In my opinion all swim workouts should specify the intensity. Here is an example of a typical swim workout: Well for example a quality workout in running training would be a tempo run. You don't want to be doing several of those per week. It's just too much.WU: -300 easy swim (maybe add some drills depending on the needs of the athlete). MS: -8x50 moderate on 20" rest. -3x50 easy on 30" rest. -3x200 fast on 30" rest. -3x50 easy on 30" rest. -3x200 fast on 30" rest. -100 easy. -8x50 kick on 30" rest. -2x300 pull on 30" rest. CD: -100 easy. My understanding is that swim training is fairly different than run training in some ways (e.g. long slow distance doesn't get you much except the ability to swim slowly for a long ways). The workout you've posted mixes both high intensity and low intensity laps. So maybe the question is what's the sort of swim workout that's comparable to just an easy run, vs. a tempo run? Does that make more sense? This link talks more about "quality workouts" within the context of training. |
| 2010-04-21 2:09 PM in reply to: #2807717 |
Master 1485 | Subject: RE: Jon Metz's Group - FULL Aneides - 2010-04-21 2:57 PM I don't have any links. I learned what I know from Bob and have been applying it ever since. I am not sure if he has any literature available online. You may want to google "Bob Seebohar" and see what you find.jonmetz - 2010-04-21 11:18 AM Try some of the neuromuscular exercises. I learned them from the strength and conditioning coach for the US Olympic team. It make a HUGE difference. Just out of curiosity, do you have some links for more information on the concepts behind neuromuscular training and how/why it's beneficial. (I keep meaning to get in the habit of doing plyometrics, but never seem to....) |
| 2010-04-22 8:41 AM in reply to: #2796294 |
Elite 3518 Madison, Wisconsin | Subject: RE: Jon Metz's Group - FULL Morning everyone!! 5 mile run with hill repeats last night....yay me! But....now my knees hurt....oh to be 40... |
| 2010-04-22 9:28 AM in reply to: #2809517 |
Member 26 St. Louis | Subject: RE: Jon Metz's Group - FULL amyjotris - 2010-04-22 9:41 AM Morning everyone!! 5 mile run with hill repeats last night....yay me! But....now my knees hurt....oh to be 40... Awesome Amy! I did a 1500y swim and a 2.6m run all slow and steady in preparation of my first Olympic race on Sunday. I feel great and can't wait to cross that finish line! |
| 2010-04-22 9:43 AM in reply to: #2809688 |
Elite 3518 Madison, Wisconsin | Subject: RE: Jon Metz's Group - FULL mponder - 2010-04-22 9:28 AM amyjotris - 2010-04-22 9:41 AM Morning everyone!! 5 mile run with hill repeats last night....yay me! But....now my knees hurt....oh to be 40... Awesome Amy! I did a 1500y swim and a 2.6m run all slow and steady in preparation of my first Olympic race on Sunday. I feel great and can't wait to cross that finish line! That is great Mike!! Looking forward to hearing about it. Good luck to you! Kick some butt! |
| 2010-04-22 10:11 AM in reply to: #2796294 |
| 23 | Subject: RE: Jon Metz's Group - FULL I have a great recipe for helping your recovery time and possible soothe some of that pain in your knees. I don't know if you guys have heard of contraction showers and baths but I've used them in my weight lifting training and it is awesome. I kept doing it during my tri training I just started this week and it works even better for endurance related stress. Here is what I do: Shower: as cold as you can stand 30secs. as hot as you can stand 30 secs. repeat this process for 3-5 times depending on how sore you are. ***Do not make contact with your head it is uncomfortable and hopefully you don't have any soreness in your head. I try and concentrate on the area that is sore but get my whole body while doing this. ie if i biked i concentrate below waist and don't forget the calves. if I swam i will try and hit the shoulders and back more. |
| 2010-04-22 10:16 AM in reply to: #2809750 |
Extreme Veteran 492 Frisco | Subject: RE: Jon Metz's Group - FULL amyjotris - 2010-04-22 9:43 AM mponder - 2010-04-22 9:28 AM amyjotris - 2010-04-22 9:41 AM Morning everyone!! 5 mile run with hill repeats last night....yay me! But....now my knees hurt....oh to be 40... Awesome Amy! I did a 1500y swim and a 2.6m run all slow and steady in preparation of my first Olympic race on Sunday. I feel great and can't wait to cross that finish line! That is great Mike!! Looking forward to hearing about it. Good luck to you! Kick some butt! I second that ... good luck on your race this weekend and looking forward to reading your race report afterwards |
| 2010-04-22 10:18 AM in reply to: #2809857 |
Master 1485 | Subject: RE: Jon Metz's Group - FULL mcox06 - 2010-04-22 11:11 AM I have a great recipe for helping your recovery time and possible soothe some of that pain in your knees. I don't know if you guys have heard of contraction showers and baths but I've used them in my weight lifting training and it is awesome. I kept doing it during my tri training I just started this week and it works even better for endurance related stress. Here is what I do: Great tip! Ice baths work well too! I bought a "kiddy" pool from Walmart for $10. After long rides/runs I will fill it up with cold water and some (a lot) of ice and get in and relax Shower: as cold as you can stand 30secs. as hot as you can stand 30 secs. repeat this process for 3-5 times depending on how sore you are. ***Do not make contact with your head it is uncomfortable and hopefully you don't have any soreness in your head. I try and concentrate on the area that is sore but get my whole body while doing this. ie if i biked i concentrate below waist and don't forget the calves. if I swam i will try and hit the shoulders and back more.  |
| 2010-04-22 10:28 AM in reply to: #2796294 |
| 23 | Subject: RE: Jon Metz's Group - FULL Also I forgot to mention the Foam Roller. I don't use this thing enough but it works great. It is also referred to myofiscal release massage(i think) if you try and google it. Really good for the whole body but you do look pretty goofy doing the routine. Also a cheap alternative for the calf area is a tennis ball. You can also find some DIY methods I can point you towards some if anyone is interested just PM me. But they are only like $20 to buy new. |
| 2010-04-22 10:45 AM in reply to: #2796294 |
Elite 3518 Madison, Wisconsin | Subject: RE: Jon Metz's Group - FULL Thanks for all the tips!! You guys are great! I will TRY the ice bath...brrrrrrrr... |
| 2010-04-22 1:46 PM in reply to: #2809517 |
Regular 137 | Subject: RE: Jon Metz's Group - FULL amyjotris - 2010-04-22 8:41 AM I turn 39 on Sat. And let me tell you, ice is one of my best friends. I have ice packs in the work freezer and the home freezer for runners knee flare ups. Since once that injury really gets bad it's worth icing aggressively (5+ times a day) when you first start feeling it.Morning everyone!! 5 mile run with hill repeats last night....yay me! But....now my knees hurt....oh to be 40... Ice baths are great, and I've noticed if nothing else they keep your legs from feeling drained for the rest of the day after a long run. In time you will grow to enjoy them after the first 3 mins of "YI-YI-YI-YI-YI". Ice bath tips include wearing a warm stocking hat and a fleece while having a large cup of hot tea or coffee while in the bath to help keep your core temp up. Edited by Aneides 2010-04-22 1:47 PM |
| 2010-04-22 1:53 PM in reply to: #2810531 |
Elite 3518 Madison, Wisconsin | Subject: RE: Jon Metz's Group - FULL Aneides - 2010-04-22 1:46 PM amyjotris - 2010-04-22 8:41 AM I turn 39 on Sat. And let me tell you, ice is one of my best friends. I have ice packs in the work freezer and the home freezer for runners knee flare ups. Since once that injury really gets bad it's worth icing aggressively (5+ times a day) when you first start feeling it.Morning everyone!! 5 mile run with hill repeats last night....yay me! But....now my knees hurt....oh to be 40... Ice baths are great, and I've noticed if nothing else they keep your legs from feeling drained for the rest of the day after a long run. In time you will grow to enjoy them after the first 3 mins of "YI-YI-YI-YI-YI". Ice bath tips include wearing a warm stocking hat and a fleece while having a large glass of wine cup of hot tea or coffee while in the bath to help keep your core temp up. sorry...had to fix that... No..but seriously thank you for the tips! My knees are achy but not too bad this afternoon. |
| 2010-04-22 3:11 PM in reply to: #2807173 |
| 23 | Subject: RE: Jon Metz's Group - FULL jonmetz - 2010-04-21 11:22 AM mcox06 - 2010-04-21 12:17 PM So I am concerned with my swimming. I am getting with a coach this Friday to work on technique and will start working out with some experienced triathletes. My concern at this point is if my swimming will be up to par when the race comes around. I.e today I swam 10 x 100 meters but usually took about 45sec-1min rest in between for recovery because it had me pretty gassed. Guy I talked to in the club said I would need to be able to do 12 x 100m. with 15 secs recovery time in between. So i'm doing 3 swims a week...should I up this to 4 times a week since I know this is my weakness? What was the guy's reason for telling you "need to be able to do 12 x 100m. with 15 secs recovery time in between". His comment doesn't make any sense. Three times a week should be plenty. Work on your technique and get your technique down before you worry about speed.He told me this just based on me telling the group I was new to tri and I was looking to finish a olympic tri. The guys I have a chance to train with swim on Tuesday and Friday but my schedule route has swimming MWF. Should I just go easy on Monday's swim and train with them Tuesday? Or just change my schedule so its something like Tues, Friday, and Sunday? I just feel like I need to train with people as much as possible over training by myself since i'm so new to this. |
| 2010-04-22 3:33 PM in reply to: #2810531 |
Regular 137 | Subject: RE: Jon Metz's Group - FULL Aneides - 2010-04-22 1:46 PM Whoops. I meant to say, once that injury gets bad it takes a long time to heal, so much like plantar fasciitis both are worth treating aggressively early.amyjotris - 2010-04-22 8:41 AM I turn 39 on Sat. And let me tell you, ice is one of my best friends. I have ice packs in the work freezer and the home freezer for runners knee flare ups. Since once that injury really gets bad it's worth icing aggressively (5+ times a day) when you first start feeling it.Morning everyone!! 5 mile run with hill repeats last night....yay me! But....now my knees hurt....oh to be 40... Ice baths are great, and I've noticed if nothing else they keep your legs from feeling drained for the rest of the day after a long run. In time you will grow to enjoy them after the first 3 mins of "YI-YI-YI-YI-YI". Ice bath tips include wearing a warm stocking hat and a fleece while having a large cup of hot tea or coffee while in the bath to help keep your core temp up. |
| 2010-04-22 3:40 PM in reply to: #2810778 |
Master 1485 | Subject: RE: Jon Metz's Group - FULL mcox06 - 2010-04-22 4:11 PM It is hard for me to say without seeing your training plan. A good plan is laid out with specific daily objectives and you need to be careful about just changing days around (even though everybody does it). I would be careful about doing too much. Because you are new to this, I would rather see you ease into it than get an injury early in the season.jonmetz - 2010-04-21 11:22 AM mcox06 - 2010-04-21 12:17 PM So I am concerned with my swimming. I am getting with a coach this Friday to work on technique and will start working out with some experienced triathletes. My concern at this point is if my swimming will be up to par when the race comes around. I.e today I swam 10 x 100 meters but usually took about 45sec-1min rest in between for recovery because it had me pretty gassed. Guy I talked to in the club said I would need to be able to do 12 x 100m. with 15 secs recovery time in between. So i'm doing 3 swims a week...should I up this to 4 times a week since I know this is my weakness? What was the guy's reason for telling you "need to be able to do 12 x 100m. with 15 secs recovery time in between". His comment doesn't make any sense. Three times a week should be plenty. Work on your technique and get your technique down before you worry about speed.He told me this just based on me telling the group I was new to tri and I was looking to finish a olympic tri. The guys I have a chance to train with swim on Tuesday and Friday but my schedule route has swimming MWF. Should I just go easy on Monday's swim and train with them Tuesday? Or just change my schedule so its something like Tues, Friday, and Sunday? I just feel like I need to train with people as much as possible over training by myself since i'm so new to this. |
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