Gordo Byrn's Group - FULL (Page 5)

Thanks now I can add you in.

Nm, I think I did something wrong cuz the log slows things up alot.  I will consult those with more knowledge than me and get back with you all.

Thanks,

Mel

Thanks for putting that log together Mel.  Now I just have to figure out how to put it into my log...

Dee

Welcome Dee but don't try it yet cuz I think I still have to get some bugs worked out yet.  see above post.  Will get back with ya when it's all ironed out, and tell you how to put it in your log.

Mel

did an 18 min swim today.  and like others, i struggle w being able to breathe on both sides, it just not something that im used to doing....

so i just decided to use the workout to practice that strategy that Gordo you suggested and nothing else (i was in between workouts, so it was good time to insert something like this...)

i used the simple 'mantra'....

breathe left right left

breathe right left right

i wrote it down on a 3x5 card, put in a ziploc bag and sat it at the edge of the pool to remind me at the end of each 50 yds.

then when i was swimming, i actually said it 'out loud' in my head....

it was really awkward at first, a period of adaption, G., you aint kidding.

but about 1/2 way through the workout the breathing/movement i wasnt thinking as hard/as much about what i was doing ie it felt more natural

i had been struggling to get 'switch over', and what i was trying to do to make the switch wasnt working.

just those simple words and repeating them in my head was the ticket for me.

AND i did notice, once i got the movement down, that my swim was much less 'labored', i had plenty of air for each stroke, my stroke was much smoother

bottom line: i  could feel that i was much more 'efficient' in the water.

im sure that its going take more practice before its habit, but id say im off to a good start...

who knew something so simple, would make such a big difference?

looking forward to apply the new technique to a longer workout/swim. 

Gordo.  thanks for the tip. 

12/19/08

Swim -  

W/U 6 X75 2 X 200 1 X 100 mod 2 X 300 1 X 100 mod 2 X 400 1 X 100 mod

Question -  what are you thoughts on diet soda?  Specifically the effects of carbonation on the body.

NOTE:  Today's swim was a challenge for me.  Using "Swim Workouts in a Binder". 

Love your quote about "every time I get hungy, I gain a pound"  - makes a lot of sense, steady fuel throughout the day. 

Thanks so much for taking me on Gordo!  I haven't felt this motivated to train in a long time...

My workout today was on the treadmill (it's a snow day here in the Great White North)...Did easy 5 min walk as w/u, then 15 min at 1 min run (4.0 mph)/1 min walk (3.5 mph), followed by 15 min walk at 3.8-4.0 mph...And I made sure to stretch ...My HR during the run portion the first few segments stayed in the low 130's...With each run segment, however, it crept up to the point that my last min running it maxed out at 151...The walk segments ranged from 113 - 124...Overall average was 132...Based on the fact that my HR went way above what it should have been (moderately hard based on age=137), what should I do?  Should I slow my run pace down even more from the start, or slow it down further into the run as my HR starts going up?  Also, while I was doing the walking afterwards I was able to maintain my run pace with a much lower HR.  Why is that?

What are your thoughts on cardio first thing in the am to promote weight loss?  What about cardio on an empty stomach for the same thing?

Chartierm22

 I made the change in the control panel so I think you can access my log now???  Thanks

Doug G 

Yes indeed, thanks so much, now if I could just get it all put together right we'll be golden.

Mel

Ok Guys I think we have a winner here.  All you have to do is hit the quote button to this post then copy the table, go to your goals page and paste it in.  If you click on the title it will take you to Gordo's log incase you need to PM him.

Got it.  Thanks for doing that.

BB

Awesome!  Nice job on this....

Thanks guys.

Hey John, I was reading your tread and also had a similar question about working out the swimming muscles but not in the pool.  I'm wondering if anyone knows, if you can't get to the pool could you use bands and lay on a bench and mimick your swimming motions to work on form and strengthen muscles or would that be a bad idea?

So what is everyone planning on racing this summer?

I'm trying to decide if I could do a sprint in the beggining and mid of summer and then an oly at the end of summer.  Would that be too much to soon?  Should I just stick with 2-3 sprints?  My Hubby thinks I'm crazy, he thinks that I should only do one race and that if I do more I'll get hurt.  I'm trying to get him to understand that if I train right I should be able to do 2-3 no problem.  He is planning on doing a sprint at the end of summer himself, he's getting over a knee injury right now and in about 2-3 weeks will get docs ok to start running slowly again.  This would/will be his first tri also.

Thanks for the log - it works GREAT!

I have about 4 tri's that I want to do - I figured 2 sprint & 2 olympic + I have a Half Marathon in June.. this is my Tentative race schedule for 2009 so far:

2/7 lvtc 5k
2/21 Mardi Gras Masquerade 10k
3/28 Showdown at Sundown - Sprint Tri
4/18 Rage in the Sage - TnT (In Memory of Marilyn Britt) - Olympic Tri
5/9 Iron Girl - Sprint Tri
6/27 RnR Seattle - Half
9/27 LV - Olympic Tri
12/? RnR LV - Half

I love racing

Alright Diane, between you and Gordo I'll get organized about 2009...

March 7, Stanford Treeathon, 500mOWS-20km-5km
   *if* I can plan some OWS practice and borrow wetsuit

After that the races should be
   April 18, Emeryville World's shortest tri,100yd-2.5mi-1.2mi  (my first tri ever, last year!)
   April 25, Moraga Treeline Tri, 400m-22km-5km
   June 8, SanJose muddy-buddy, 10km bike/run (dang, conflicts with a offroad sprint tri!)
   June 20, Pton Tri-4-fun, 400yd-11mi-5km
   July 18, Pton Tri-4-fun, 400yd-11mi-5km
   August 15, Pton Tri-4-fun, 400yd-11mi-5km
   Sept 26, SeeJaneTri, 400yd-11mi-5km
   early Oct, ScottTinley SLO offroad tri, .25mi-12mi-3mi

Hmm, if I do all that there's no time for a few neighborly 5Ks or trail runs. You've got me dreaming...and searching for other races to mix it up.  The four "400yd-11mi-5km" races are all the same route which could be nice to track improvement - or boring!  Oh, shoot, the June or July ones may find us on vacation since DH has a shutdown, time to find a destination tri?!

Now, go for a run or clean house for the holiday brunch here Sunday?

-Cynthia

My planned races are:

05/03 OSU Triathlon 400s 20k bike 5k run

05/09-10 TOSRV bike ride 205 cross state bike ride

Late August - The Great Ohioan Triathlon 400s 20k bike 5k run

-Scott

Awesome job on this Mel- I inserted and it works well.  Thanks for taking the time to do it.

 That all sounds good to me.  Ideas for mixing it up...

 Combinations -- instead of 60 bike or run... try something like... 15 min of run/bike/run/bike -- or 20 min run/20 min bike/20 min run.

 Long day -- for your long day -- try a mini-tri -- cut that swim in half then bike 30 and run 15 off the bike.

 What is your steady effort run and bike in terms of HRM?  With that I can offer ideas on variation in effort.

 g

 This looks reasonable to me and you should be able to make that progression -- the key thing for you (menatally) will be building to confidence in training that you'll be able to swim the 1500 comfortably.

How many races did you do this year?  The 4 develop series races -- in themselves would make a nice progression across the year.

 g

Doug,

Good stuff here!  

When you get a chance, repeat the workout with a 10 min warm-up and start at 4.8.  Quote this whole reply for us to review the two rounds of info together.

I prefer +/- 2bpm but you don't want to be chasing the HR up/down the entire time.  We'll figure it out together.

 Off to do a very cold 10K running race this morning -- back later!

g