JFord Bradleyd3 2013 Spring Group- Closed (Page 5)

I wanted to share with you all what my friends and husband did for me for Christmas.  They had my medal framed along with a bunch of pictures from the event.  Very cooll gift!

Cara,

That is Super Sweet!  That is a gift that goes right to the heart of an athlete!  Your family earned lots of brownie points for that one!

SO glad to join you all!

Cara, that is an awesome gift. Congrats on your first 70.3!

Renee, I include warm-ups in my total minutes when I log.  I do indicate what the warm was especially in my swimming...Actually only on my swimming.

I had a 4mile run this afternoon intermittingly interupted by annoying barking dogs. 

--Elena

most plans will include a warm up and a cooldown as part of the workouts, especially the BT plans. Without seeing your plan, I am not exactly sure, but I would bet it is included.

Thanks for the nice comments on the framed pictures/medal.  You are right, lots of brownie points for that one. 

So I have a question I'll throw out there.  One of my goals in 2012 is to PR in a 5k.  My first attempt is a race on 4/14, which is the original course I set my PR at.  My fast running pace is about a 9:10-9:15 pace for up to 5 miles, and I'm 'spent' at that pace.  My goal is a 8:00 or under pace for the 5k (I ran an 8:03 pace 5 years ago).  I have speed/track workouts or hill repeats once a week with a long run on the weekends.  I also want to maintain my swim/bike fitness level, so have 2 of those workouts per week, along with tri-specific weight training sessions and 2 yoga classes (needed for my back injury). 

Is there anything you would recommend adding/ changing for the next 4 months to reach my target 5k goal?

I would make sure you are doing plenty of speed work. I typically have a slower run (like Brad's pace run! BOOM) and speed run and a long run workout during my week! On my speed workout, I am doing nothing but intervals, 3 minute intervals with 1 minute recovery. I may do this for 2-3 miles, trying to hold a pace a lot faster than my race pace for those 3 minutes. Ultimately it made me faster last season, and I am hoping to add more speed this year.

In almost 4 months, I think you have enough time to hit that goal!

bradleyd3 - 2013-01-15 11:37 AM

jford2309 - 2013-01-15 11:12 AM (like Brad's pace run! BOOM)

Thanks....thanks a lot.....a$$ I did a treadmill run last night. 30 minutes at 5.7 speed. I sent JFord a lovely 6 second video of me running and, pretty much cussing him.

Haha!  We want in on that video! 

personally I hate to miss any workout on my plan. I will actually be grumpy and try to make it up if I can. I guess I like swimming the most, but I go through cycles where I hate each segment equally. Sometimes it is running, other days its swimming and some days it is biking. 

However

I always feel like I get the best workouts on the days that I don;t feel like working out!

I really don't have a specific thing I hate in the workout plan.  I just have some mental preparation to do before the long workouts.  Those are the ones that I know that I am always able to do them, but I have to be ready mentally.

I have learned that my body can last WAY longer than my mind.  My mind is the first to go on the long workouts.  It starts to think..."Hey...you need a break..." while the body is still ready to go.  Sometimes I am my own worst enemy when it comes to performance.

Hmm, depends on the season, and how busy the pool is.  In summertime, it's biking, since it is not hard on my knees.  I think if I had an outdoor pool, it would be swimming.  I love swimming outside, but I have a hard time swimming at our YMCA, since they keep the pool temp high.  Yesterday it was 88°F.  :p  I don't think there's anything I 'hate', but I'm generally not fond of intervals in the pool, or the first few brick workout of the year, or lunges.  Okay, I do hate lunges, you've got me there.

Definitely running for me.  Especially in nicer weather.  I like just being able to toss on a pair of shoes and get moving.  Hoping on the bike seems like it takes forever and I don't have a pool nearby, so those always have to be planned workouts at the gym (luckily the gym isn't too crowded so I rarely have to fight for a lane).