kenj's group closed, training hard and having fun!! (Page 57)

Trout - 2011-08-11 2:53 PM

What does she have you doing to improve your kick? This is an area of my swim that I feel I'm not doing correctly. When I kick with the board I feel like it takes me forever to get from one end to the other and my hips are quite tired/tight/sore by the end of 100y.

Kath2163 - 2011-08-07 8:12 PM

 

Hi All,

Here is a mini race report that I sent to my coach.

Well, I finished without any crashes or need for IVS so that is good!
Unlike last year where we at least had some cloud cover on the bike, there
wasn't a cloud in the sky and the winds got crazy during the run. My swim
was a couple of minutes slower for some reason, my bike was one second
slower (that is because I didn't have my mountain bike shoes on and still
struggle with the Speedplays a bit) and my run/walk was a few seconds
faster. It really was a minute or two faster but I needed to visit the
port-a-potty. It was blistering hot!!!! I spent a lot of time at each aid
station getting water, ice, sponges etc. By the second loop I dumped my
Infinite and relied on water, ice chips, GU chomps a couple of Salt Sticks.
I walked the hills and did the best I could on the run. I must admit that
there were a few times where the thought "I can't do an ironman" started
creeping into my head but I immediately put an end to that. The wind on the
second loop of the run was really strong! My hat almost blew off and the
dirt from the parking area was blowing into our faces. Even walking into the
wind was like running uphill.  As soon as I was done I went right to the reservior and got in.

I purchased some arm coolers yesterday and
used them on the run. I was skeptical but they were GREAT!

Thanks for the support everyone! I hope you all had great weekends.

 

IceManScott - 2011-08-10 7:26 AM

I did a windy 25 mile time trial last night with the club.  Right at 21` mph with a 20 mph headwind for much of the time.  Good with that. 

Been riding the IM Moo course a lot.  Doing centuries around here when I'm not in Wis.  I have 112 miles this weekend, Saturday I think.

Runs (x3/week, 2 plus hours each) have been harsh in the heat.  It is cool here today, 70 something for the first time in weeks and I get to run 2.5 hours so it will be good to see the difference.   There will be one, I know that.  85 plus and it saps me.

Swimming has been good. Bought a sleeveless wetsuit to try.  I think I will like it as long as I'm warm enough.  Having my arms constrained really plays on my mind and I would think buoyancy on my arms isnt a good thing when I have to push hard to get them through the water.  Wouldn't buoyancy push back?  Also, I'm thinking a 2.4 mile swim is going to heat my core up.  The arms free should help cool me.  I'll take both up to Madison next weekend for the Masters OWS there and try them out.  Same set up as the IM Moo.  Great chance to see the course in race conditions, learn the sighting and get a feel for the green water.

Mind games are not playing too heavily on me.  22 years in 12 step programs living a moment at a time is helping to stay focused on the day at hand.  Let the future take care of itself.

 

WittyCityGirl - 2011-08-12 8:16 AM

Hi Ken's group!!!!

Looks like Arrogant Bastard hasn't been around to brag, so I'll do it for him.  Jon was in our local paper yesterday for his Ironman finish:

http://www.pressconnects.com/comments/article/20110810/NEWS01/108100398/Neighbors-Cancer-survivor-completes-Ironman-triathlon

Jon turned 30 today, too!  =)

Happy and healthy training,

Sara (the wifey a.k.a. "trizilla")

WittyCityGirl - 2011-08-12 8:16 AM

Hi Ken's group!!!!

Looks like Arrogant Bastard hasn't been around to brag, so I'll do it for him.  Jon was in our local paper yesterday for his Ironman finish:

http://www.pressconnects.com/comments/article/20110810/NEWS01/108100398/Neighbors-Cancer-survivor-completes-Ironman-triathlon

Jon turned 30 today, too!  =)

Happy and healthy training,

Sara (the wifey a.k.a. "trizilla")

WittyCityGirl - 2011-08-12 9:16 AM

Hi Ken's group!!!!

Looks like Arrogant Bastard hasn't been around to brag, so I'll do it for him.  Jon was in our local paper yesterday for his Ironman finish:

http://www.pressconnects.com/comments/article/20110810/NEWS01/108100398/Neighbors-Cancer-survivor-completes-Ironman-triathlon

Jon turned 30 today, too!  =)

Happy and healthy training,

Sara (the wifey a.k.a. "trizilla")

amschrod - 2011-08-11 10:25 PM

Finally got a chance to read everybody's race reports. Great stuff everybody! Definitely some good inspiration to push myself a little harder at my next race!

Ken, your link has interesting info about the kick. I definitely kick just enough to try to keep a good body position and to help with the roll. To tell you the truth, I'm not really coordinated enough to kick really well. Plus, since I don't swim train enough due to time constraints, kicking too much tires me out. The last 100 yards or so in a race I do try to kick a little more to try to get the blood flowing to my legs.

I am looking forward to seeing if your lessons help in your race this weekend. Maybe Dud won't have so much of a lead coming out of the water!

kenj - 2011-08-12 10:36 AM I have a 5K tomorrow and a sprint tri on Sunday, both are "train through" races for me.  I like to use 5k's as supported speed work.

I didnt see that anyone else had a race listed, but I know that not everyone uses that feature.  Does anyone else have a race this weekend?

kenj - 2011-08-12 10:36 AM I have a 5K tomorrow and a sprint tri on Sunday, both are "train through" races for me.  I like to use 5k's as supported speed work.

I didnt see that anyone else had a race listed, but I know that not everyone uses that feature.  Does anyone else have a race this weekend?

KeriKadi - 2011-08-12 4:36 PM

Good luck this weekend Ken.

Re swimming: I'm not sure if this will help the guys but it might help the girls. I know my kick is good when my thighs are rubbing together. When my legs are not rubbing it means my legs are too far apart or there is too much bend in my knee creating drag.

julta - 2011-08-12 10:22 PM Great article Jon! What a true inspiration you are for so many reasons! Good thing someone came to tell us about it! And Happy Birthday! Good luck this weekend Ken ! I've got to get some kind of plan going for the rest of the season....I've got nothing on the books except a 5k that I won't be racing, I will be a personal motivator for a girl that is going through some rough times. This is a program put on by Skirt Sports. I'm excited about that but neeeddddd a training plan and a race on the books. Considering another sprint in September. I've done nothing this week...I'm not sure that's what is suppose to happen in recovery weeks but that is how it went. Felt really pretty good after the 70.3 last weekend.

kenj - 2011-08-11 3:09 PM

One of the first things she started with me was vertical kicking in the deep end.  Started with 3 sets of 20 seconds and now I am up to 4 sets of 30 seconds.  Try to not let your arms assist you and do the last 5 seconds or more if you can with your arms out of the water.

There is also a kick off the wall drill which there is an example on the web page here. 

One other thing that is explained in pretty good detail on that link is that you kick more to keep balance and to keep your legs from dragging and not as much for propulsion.  As a runner, you may also have tight ankles which don't allow your toes to point or as my coach tries to get me to understand is to push the water backwards off the top of my feet. 

Let me know what you think about the information on the webpage.  It was new from her this week and I am just starting to try some of the stuff that is suggested.  This set of lessons is ending tomorrow and I won't take them back up again until late this year or early next so she has been giving me some material to keep the things she has taught me available.  I am going to be practicing the basic stuff that she has been working with me on and getting that committed to muscle memory so it is more natural and I don't have to think about it.

kenj - 2011-08-14 12:51 PM Happy with my races this weekend considering no taper and no real fucus on this.  

24:04 for yesterdays 5K, considering I ran the 6 miles to the race to get my full run training in, I am happy with that.  Todays sprint was 1:21:18 with a good swim, a very good bike for me (first bike over 20 mph avg,) and my 5K time was faster than yesterdays. 7/26 in AG and 43/192 overall.

I'll do up a race report later today or tomorrow.   

Everyon else having a good weekend?