Scott's Mentor Group-Closed for training. (Page 4)

Mariel, David and Simon welcome to the group.  I thought I had posted this this morning, but for some reason it didn't register.  Training brain.  Hmmm.  

Anyway,  had a good swim this morning that followed a grueling 1:45 on the trainer last night at 85-90% CP.  I was done.  Happy training all.

I am just heading to work.  I will talk a little in a bit on this.  

Back in the pool tonight! I feel great! Just wanted to say so. It's nice to have some energy again!!

Scott-When you post on the swim training I have a question too. There was a thread some time last week that talked about improving times and the OP was thinking of doing 200yd sprint sets to improve and was given the adice to get his stroke evaluated by a professional first (I'm simplifying here but that's what stood out to me). I have also been considering that it may be time to work some sprints in the pool but I don't want to solidify any bad habits I may have. I also don't want to waste my time if I should be working on stroke mechanics instead of speed. I can't really manage a swim coach right now. Do you have any thoughts about this?

INJURY ALERT: With six day to go until my first race, today I pulled a calf muscle big time.  I was just out for my taper run 2.5 miles at 11:00 min/mi. then bang.  

This sucks!  I'm still trying to decide if I should cancel my trip plans or just go and watch.

Looks like I'm now 0 for 2  for races.

What am I doing wrong?  Do I need a run coach?  For the last couple of weeks my runs have been slower.

Ugh! I don't know what you should do but I sympathize. Injuries suck! 

I would keep with the base interval sets, but I would shorten the rest.  Now this means you may have to slow down, but try to maintain the fastest speed you can and still do all of the reps.  For instance:

wu: 300 easy

200 drills

5-20 x 100 with 5 sec rest.  

5-20 x 50 with 20 sec rest.  Go a touch harder on these.  

cool down 200-300

Then on another day you can do longer intervals focusing on 200's you can do those a touch slower than the 100's or you can try to maintain same speed and increase the rest a bit.  

Hope this helps.  Try some of these for a few weeks and then see where you are at.  Good luck.

Maybe try to do a TT Nicole.  In your next pool session, do an ALL OUT 200.  See what your 100 yd avg is.  If you are happy with that number than you need more endurance, speed work may help as well as just more swim fitness.  If you are not happy with the avg, then your technique needs more work.  Seeing a coach or instructor can help, focusing on drills and such would be beneficial.  Does that make sense?

Craig, I am so sorry.  Injuries are a part of this lifestyle, take care of it and get back out there.  A run coach might be able to help with devising a plan that is specific to you, and maybe able to look at your running to see if there is something off with your stride.  You may want to take a look at your shoes, and see if they are the right ones for you.  

Finally,  I would still go and watch only if it would bring you happiness.  If it's going to make you frustrated then stay home take of your calf, maybe take an easy ride, or swim and live to fight another day.  FOAM ROLLER is your friend.  Good luck my friend.  

NAME: David Colman

STORY: I am a Director at a global IT company and was interested in fitness on and off during my teenage years. I had always been on the heavy side and during the end of college and the start of my marriage I ballooned to 203 pounds. With my wife’s help I lost over 50 pounds a few years ago and since then I have completed several half marathons, some mud runs, and a Go Ruck. I finally took the plunge and decided to get into triathlons.
FAMILY STATUS: I am married with a 19 month old daughter.   
CURRENT TRAINING: I train somewhere between 4-6 days a week. I’ve been a bit disorganized but my long runs are somewhere around 10 miles and my rides are in the 25 mile range. Weights twice a week and some short runs and cross training mixed in.  
2012 YEAR'S RACES: Philly Olympic Tri, Philly Marathon, a 200K relay race, and I’m sure some other races will pop up.  
WEIGHTLOSS: I gained my usual 5 pounds this winter, looking to lose 5-10 during the season.

- David Colman

If you are hooked, then buy.  One of the best purchases I made.  If just one race, then rent.  Yes we have cold waters up here, if you are going to do any swimming in open water other than the middle of July then you need one.  

I could certainly help.  There are a few plans on the sight, as well as some swimming workout books that some people on the boards have used.  What kind of swimming background do you have?  Can you already swim a decent amount, or do you have to stop after every lap?  Knowing these helps me know where we might begin by building a swimming program. 

Thanks Nicole.  I'm really glad you're feeling better.  Go get 'em.

That makes sense. I know my stroke isn't perfect because I'm still less comfortable breathing on the left than the right but I was thinking if I could master that my next step was to start working some sprints. I just wanted to make sure it wouldn't be counterproductive and since we were discussing swimming, I thought I'd ask. Thanks, Scott!!

Craig, I am sorry to hear about your calf. Does it feel a little better after a night of rest? Not knowing how it is, will 5 days of rest help it? Heck, try the sprint race instead of the Oly! I'm sure it hurts but is it manageable? Get your foam roller and go to town. Like coach used to say, Walk it off! I don't want you to miss another race.

Our group has taken on a whole new look. I like it. I wish I had more advice and experience to oiffer. What little I have I will share.

I hit the pool yesterday for a 2000 yard swim. I am doing 2:05 100 yd intervals. I will keep that through April and then bring down the time. I will also add in some more sets. The only rest I take is 1/2 way through. I take a 2:05 break after 1000 yds. I feel my endurance slowly building becuase I am not wiped after the workout.

I have a bike ride planned for today. I'm going to try and get 25 miles in. I might need to start doing shorter, more intense workouts during the week and using the weekend for a longer ride.

Train smart today everyone! Welcome all new members!

I have a strong background in swimming as an instructor but have been in a pool around 3 times in the past five years. I understand stroke mechanics, can do most of the basic drills, but my endurance in the water is pretty poor. Last night I swam 200 yards straight in freestyle and another few hundred yards in intervals and drills. 

Thanks!

David Colman

I would not just swim as many laps as you can, rather swim intervals and drills.  I am a big fan of base interval.  These are sets of 100 or more with very short rest.  Something like 5-20 reps with 5 sec. rest.  This will build up your endurance while allowing you to maintain form.  This will make you faster over time.  Most workouts I do have drills, base intervals, kick sets, and sprints in them.  There is a great book by Matt Fitzgerald, called Week to Week training Plans, I think.  

http://www.amazon.com/Triathlete-Magazines-Essential-Week-Training/dp/0446696765  this is a link to it.  It's a great resource because it has all race distances and different levels of ability.  This is the book I used last year for my races.  They worked pretty well for me.  I have more thoughts, but work is calling.  When you're self-employed, you have one of the toughest bosses.  

Ashley,  do the intervals you're swimming include the rest.  IOW are you swimming the 100's in 2:05 or are they faster.  Oh by the way, you are becoming a workout beast!!!

WOW! I'm very sorry to hear this Craig. I can't even imagine how you are feeling being this close to your race.  What kind of rehab/steps are you taking to help speed up the recovery?  I'm no doctor and I don't play one on television.... but one crazy thing that helped me in the past with ankle sprains and calf pulls was to get a 5 gallon bucket, fill it up about 1/3 of the way with water and then fill it to about half to 2/3 with ice. Then comes to fun part, sticking your foot/leg in. At first it's BRUTAL but you get used to it, try and keep it in there for 15-20 minutes. This seemed to concentrate the icing much more than just putting an ice pack on it. If you have access to a cold whirlpool that would be even better, same concept. Of course you have the RICE (Rest, Ice, Compress, Elevate) but this technique seemed to help me bounce back quicker. Hope this helps.

17.5 miles today at lunch on the bike were much more enjoyable than the 4 mile run yesterday in the 90 degrees! I was really feeling for those doing the Boston Marathon...

Anyone else step out for some punishment in that weather we had on the East Coast? (I'm sorry to be excluding you Gareth, you're even further East, but it appears were doubling your temp!) 

Other than making sure you're hydrated, any other suggestions for fighting off the sluggish feeling when it gets, and I will use the Boston terminology here, "Wicked Hot!"?

-Matt

Thanks, Scott. The 2:05 includes rest. I am averaging 1:45 per 100 yds. I rest with whatever is left over from the 2:05. Hit reset, start, and go. I have not swam open water yet. My first open water tri is 5/12. I'm looking forward to it.

Have a bike ride planned tonight- not sure where or how far yet.

x2

Ashley-This may be a stupid question but do you bring a stopwatch and wear it in the pool or leave it on the edge while you swim. Also, how many sets and how often to see improvement. I usually just swim one long, straight set and estimate my time (no pace clock at my pool) so I'm trying to figure out how to bring things to the next level. I still want to work my technique a bit also.

I got out for a run tonight and apart from a lot of coughing after my run, I'm starting to feel normal again! My time is more like before I got sick also, so that's a relief. I was afraid I've have to start over.

Matt- I dodn't notice the heat so much but I only ran a couple of miles and I wear my long pants long after most people switch so I think it makes these really hot days easier because I throw on my shorts and feel about the same.

Dave-I'm sorry I don't know. You've got until the end of June to work on your distance. How long is the swim? I do one swim a week that's longer than the other but it's not as drastic a difference between tham for me as it is for running. OTOH, I run really slow so I won't do more that a couple of miles after work if I want to get home and get to bed in time. I work 10 hour shifts so my free time is limited on work days. I guess that's not really an answer but I thought I'd give you my 2 cents and maybe keep your question from getting lost in the thread.

Hi all,

A new day and a new attitude.  The calf still hurts like hell.  I'd say there is less than a 1% chance I'll be race ready Saturday.  However, I've decided to go watch and cheer on the other athletes.  I need some RandR from work anyway.  

I did get a run coach today.  A friend who coaches high school cross country and track near me.  I'll be meeting with him next Tuesday.

He also suggested the ice bath which I just completed.  I set a new PR for shrinkage .  

Thanks for all the kind words and enduring my pity party yesterday.

Craig