Gordo Byrn's Group - FULL (Page 42)

Hey everyone, last minute, rushed, completely nuts business trip. Learned three things

1.) Running in a strange city is interesting in many ways. Who knows what you might see. And plan to get lost a few dozen times. Program the hotel's number into your phone. Google maps is pretty useful too.

2.) 30 minutes in a hotel pool = LOTS OF TURNS. Who knows how many. I'm still dizzy.

3.) Biking for 30 minutes on a gym 'bike' (loose description) in the hotel workout room sucks bad. They think waterboarding is bad? Try a half hour on one of these...

Workouts were hit and miss - mostly miss - but I stayed even with where I was I think. I got enough activity not to lose anything. 

It was strange. I've never met any of you in person and still missed you guys...

Greg,

I feel for you.  Being someone that travels quite often for work I have found that it's best to get a hotel near a good gym and workout there.  It may cost a few extra bucks but you certainly get the workouts you want.  I belong to a YMCA here in NJ and when I go to other city YMCA's and show them my membership card, they often waive the charge. If not, I have no problem paying the 10-$15.

Phil

broonsy - 2009-03-25 6:52 AM

35m 1100.00 yards 03m 11s /100 yards
5:00 AM

6 x 50's 4 x 100's 2 x 200's

Today work on swim stroke.  Pause the lead hand, high elbow on recovery, get to 90 degrees and "set the achor," then use hips to rotate over the stroke arm.  Struggle with it for a bit.  Would focus too much on stroke and lost my ease of breath.  Felt as though I was rushing it thru first half of workout.  Settled down and slowed my pace and it came together quite well.  Could feel that I moved considerably faster through the water.

 With the stroke, you might also try... enter down, pull straight back -- easier on the memory and most of us don't have the shoulder flexibility to tolerate the "set" to 90 degrees.  We end up shrugging and that can lead to shoulder impingement/pain.

 With a straight arm swing recovery, you will find that you get the rotation naturally through your recovery.  That will save you having to think about twisting your body (when you should be thinking about pulling straight back).

 Hope this helps,

 g

Good to see you back Greg!!

ahhhh.  you like us.    glad we're in this together.

managed to dodge every cold/flu 'bullet' that passed through my house this season [with three children, thats an HUGE accomplishment....]

still plan on dodging this one as well, but sore throat and headache have paid me a visit.

im sure brought on by the strain of the last two days.

planning on resting today and tomorrow.

hoping to get in the 2 hr endurance spin on saturday, BUT being respectful/mindful of my limits.

if im not feeling up to snuff, then something 'lighter'

my body is talking to me.

time to LISTEN UP

onwardall!

12 mile bike.  45 min.

Sounds like fewer things to remember.  having tried what I just did, your approach seems easier now as I can visualize it more.  I will say the technique I was using had more things to remember than my golf swing.

Thanks Gordo.

what a difference 24 hours makes.

i seemed to have shaken off whatever it was that 'attacked' me last night.  OI. 

some 24 hr flu/bug whatnot.  im sure just the emotional strain/stress of the last few days.

still took it easy today, inspiteof. 

got on the trainer for a short 12 min session, then cozied up to my pillow and blanket.

turning in early tonight, then its off to the 2hr endurance spin tomorrow bright and early.

and im super silly excited!  i just got 'wind' of a Sprint Tri mid-May, which is exactly what i was looking for....this solves my summer dilemma of needing/but not wanting to wait to do my first Sprint Tri until August.

this way, i can have all my major events done and out of the way before summer starts/kids are home/vacation/weekends out on our boat.

this event is perfectly placed  its shortly after my mini and the 10K marathon relay leg, and a few weeks before the MS150

it will be a nice progression, i think.  this way i can build my fitness level, compete and not have to wait/maintain through the summer.

after the MS150 in June, my season will be essentially over, though ill do some running only events, maybe an aquathon instead if i can find one that works in my schedule.

id like for my kids to participate in the Ys Youth Tri, what fun it would be to watch them compete in their very first Tri.

w my A race done in May,  i can kick back and enjoy the summer months w my kids/family wout the 'pressure' [though id hardly call it that] to train....

onward!

stacie

i WAS able to get in the 2 hr endurance spin today.

and honestly, i felt really good.

better than i expected to feel given the week.

all that tapering/intentional unloading sure did do the trick.

i was able to keep at it, stick to the plan

make some adjustments as needed, flex, adjust,

be mindful of my limitations, but challenge my limits as well.

all and all a GREAT week, considering....

proves to me, it can be done.

onwardandupward.

G,

I went ahead this weekend and put together the rest of my training plan for the year working in the two week transition period that you suggested during July/August.  I have a question about the progression of my Endurance Day and the ratio of SBR on that day for the rest of the year.  As you recommended I alternate my Saturdays with a long ride day and an endurance day (SBR).  In the plan I ramp my long bike ride to 5 hours by the end of 2009.  For the Endurance Day I ramp up the swim to 60 minutes, the run to 70 minutes and the ride to 115 minutes by the beginning of November.  From there I cap the run and the swim and just increase the bike.  I’m not sure if that is the proper way to progress?  Should I continue to increase the swim and bike and just cap the run?  In the book you really emphasize the need to NOT run long after riding long.  I’m not certain but I think you recommend not going over 90 minutes on the run.  Also, are the ratios (S: 60, B: 125, R:70) OK?  Or should the bike to run/swim be higher (i.e.. S:40, B:165, R:50)?  Not trying to make this too complicated – just trying to do it right.

Hey G team,

I haven't reported in a while as I really didn't have anything to report.  My son was really sick the end of Feb and beginning of March (in and out of the hospital), and I lost any sort of consistency.  For the last 3 weeks I have been battling back and have been pretty good about my daily training.  I had a breakthrough ride yesterday, both mentally and physically.  I did 45 miles and felt great.  Then ran hills with my son afterwards.  There are a few things I am very happy about - felt good yeasterday and today after the ride (feel ready for my training today), stayed aero for a good chunk of it which tells me my fit and positioning on the bike are pretty good right now, my average cadence was 90 which felt natural, I kept my average speed between 16-17, and my nutrition plan was flawless.

I missed you guys.  It has been tough to lurk without anything to say.  It feels great to be training again.  Now I have to get better in the pool and continue to increase my endurance on the bike and run.

BB

WELCOME BACK BRIAN!

glad for that breakthrough ride.

nice steady swim today.

cricket stroking

felt good to be in the water, back at it, and the craziness of last week behind me.

38 mins, 1500 yds.

i submitted my entry form for the Sprint Tri in mid-May.

getting excited....just a few weeks out from my mini.

onward!

Well I'm on the road again. This should be the last trip for a while. But given the timing I am changing my first race plans. Was supposed to be in Valdese NC for a super-sprint tri on Saturday. I'm figuring that right now the only way would be to take the red-eye out of here on Friday night, which would give me about 4 hours of sleep before I have to start driving to the race Saturday morning.

Nah, not going there. This is supposed to be fun. That schedule above sounds like anything but fun. This is not a good way to start out.

First race is now June 13 in Asheville NC. I'll be better prepared and able to focus. I don't want the first 'race' to be a deathmarch to the end...

junthank - 2009-03-30 10:09 AM

20m 800.00 meters 02m 30s /100 meters
10:00 AM

Recovery Week. Did one of G's changing gears swim workouts. Did 4x200 with 15 second RI's trying to progressively go faster each interval. I changed the distance from 250 to 200 so I could fit it in my workout window. The results were: 1st 4:08 2nd 4:05 3rd 3:44 4th 4:30 What did I learn from the results? Looks like I have 2 gears. Interval 1 & 2 were essentially the same. Interval 3 was faster. As a result of going faster in interval 3, I ran out of gas during interval 4 and slowed down a great deal. Lesson learned. Pacing, pacing, pacing... I only read about the importance of early pacing a hundred times in the book. I got some work to do.

	26m 2.50 miles 10m 24s/Mi
10:30 AM

Easy run. Played a little with the run/walk ratio. Did 10:.5 (30 seconds). Felt just fine.

 Great set -- keep at it -- the "trick" is learning to swim easy/efficiently and give yourself room to lift.

 I'm in Tucson this week with a camp -- you can follow updates on Facebook (Gordo Byrn) and Twitter (EnduranceCorner).

 Cheers,

 g

With the SBR Endurance Day -- I only go longer than 45 minutes running on special occasions.  You'll probably find that 20-30 mins off the bike is enough to reality check your swim/bike efforts.

 With the long ride at five hours -- what's the duration of your longest event this year?  Or, perhaps, you are building endurance for 2010?  Just need some more info on the basis of that duration.

 g

Racing Tadpole day in the pool.

Managed a new PB for my 400m race distance of 6:42. Its wierd I just concentrated on long slow strokes aiming to get the "golf" score down around 90 and bingo the time dropped loads. Last few swims I have been working a lot harder and going slower. Probably obvious to a real swimmer but still cant get my head round less effort = more speed.

19 days to my first race of the year. Lets Ave it !!!1

oops double post

Hi Gordo, looking at your advice above and that which you have given me about hand entering down and pull straight back, do you have a video or know of a good example on youtube I can watch. Sometimes it helps to see it in action as well as your description. It does seem to be helping my swim already

many thanks