Fred D's Ironman/Half-Ironman focused Mentor Group --CLOSED (Page 57)

I have a scheduled rest day, but i usually do not take it as it messes up my rhythm and life usually provides one for me, i actually asked my coach to eliminate it.

Lots of good discussion topics.

Re intensity: I am following the plan largely. It's not a lot - mostly my focus is just getting some base time up.  If I don't feel like pushing too hard on a given day I won't.  But, especially for the trainer I like to have some goal - whether it be high or low RPM, HR focus or one legs - it just breaks it up a bit and I feel like i can get a better sense of how I am progressing.

Re ST: I think Kim hit on some really good points.  I think for those of us in sedentary jobs it can really help support muscles that get weakened over time and can really help just keep injury at bay - it's good for over fitness and health but as a triathlete SBR is the focus.  But then I also think yoga is really great - because it adds the flexibility portion too along with some strength.  and it's a nice opposite to tri training - focusing internally and letting your body be where it is.  (I really think I was probably a hippie in a previous life, hahahaha!)

Anyway, I got out for a chilly 5k run this morning. It's coldest it's been in a while but we don't have a lick of snow or ice so its actually great running conditions. The good news is that I feel like my paces are returning to my pre-ankle sprain followed by general laziness fitness which is good!

Swimming tonight! I have been bad this week about getting my second work out in. 

I like rest days - i think in the middle of the race build it can provide an important mental break.  Trying to balance work, family commitments and training can take its toll so i like seeing a yellow square meaning that I am not skipping anything when I take that day.

I actually picked an IM plan because it had Friday rest days - not all the time but when rest is scheduled.  I know logically Monday is great rest day in terms of training volume and recovery but with work i prefer Fridays.  that's more about my non-training life but I prefer that.

Sally ...nice work.  You are going to love the TrainerRoad...very happy with it and they are improving it everyday.  They have now quit their jobs and our full time on further developing it.

LOL.  These people should know that CF is a joke...the Shake Weight is where it is at . 

BTW the shake weight is my favorite infomercial..I laugh hysterically everytime it comes on.

Had a good trainer ride this morning with alternating 5' intervals between 90-95%FTP and just got done with an EZ run with some strides to 5K pace.

I usually take Monday as a planned rest day where I will either do nothing or just a short easy spin or swim.  It really is nice mentally to have a day with nothing where you just relax and not think about workouts but that is easier said than done.

Well after last Wednesdays run that i quit on, i ran last night and had the most pleasant 6 miles, it is amazing how your body will tell you things. I was thinking on the run "i wish this is how i felt on all my runs" it was that nice.

@Tom, i have no idea, but that happens to me on the run, my lung capacity is much better than my leg speed, my legs get tired and HR can drop and i am almost not breathing hard.

Yeah, that is what I do during a race.  I race by feel and train by HR.  I don't even look at my HR during a race.  I can thankfully hold a fairly high HR for a long time during a race.  I was hoping by now that my speed at my lower HR would increase but it hasn't.  I'm just going to keep plugging away though.

those are great times!. Personally, I hate kicking and usually I avoid and cut the kick sets in half. If I kick hard for 25 at the most is too much. It literally drains me out and takes me a little while to recuperate (muscle fatigue).

I really don't kick that much if any, more like a flutter.

here is an interesting swim interview.http://www.flocycling.blogspot.com/2012/02/flo-cycilng-triathlon-swimmings-golden.html

Good morning. I am totally having a 'weenie week'.  I did not go to the pool last night and i did not wake up this morning to bike.  I have a good reason and it's all okay i just don't like to weenie out like that. 

So, today, let's see, I could do a variety of things but I will commit to an hour on the trainer and a little ST - since I shall be donning a bathing suit - not at lane swim but on a sandy beach soon.  I don't think I can drag myself to that bathtub pool.

I really have to get some good swimming options set up before IM training starts ...

Fred D - 2012-02-09 7:29 AM

golfpro - 2012-02-09 8:41 AM

Fred D - 2012-02-09 7:57 AMOK, swim done.Breath control sets and some really hard kick sets.If you set your mind to something then you can usually accomplish it. I decided to work on my terrible kick this fall and winter.Initially very depressing, struggling (gasping) to even break 60s for 50 yards kick.Now can easily do that and nailed a 47s and 49s in the pool this am.Partly muscle fitness, mainly better form with a more pointed toe and more leg whip action.Just wanted to share....

Fred- stop using the fins!

those are great times!. Personally, I hate kicking and usually I avoid and cut the kick sets in half. If I kick hard for 25 at the most is too much. It literally drains me out and takes me a little while to recuperate (muscle fatigue).

I really don't kick that much if any, more like a flutter.

here is an interesting swim interview.http://www.flocycling.blogspot.com/2012/02/flo-cycilng-triathlon-swimmings-golden.html

 

Yes kick sets are very draining, here is something to try: 12x25 kick. Alternate easy/hard with 20s rest after each easy 25 and 30s rest after each hard 25. It sucks at first, but nw I look forward to my kick sets. I actually end up passing swimmers doing freestyle in the next lanes, which is very fun.

I often go to a masters class taught by an ex USC swimmer who is into fast twitch sets.  Last weekend we did two sets of 12  x 25, odds kick hard, evens sprint freestyle.    Yes, it suks, and I suck at kicking.  Although I do think kick sets are valuable, if nothing else it's great core work

Missed yesterday's trainer ride so did it this morning instead of a run.  2 x 20 at 95% FTP (last year's numbers).  Legs are a little jelly-ish this morning....

I usually run and swim on Thursday.   Trying to decide whether to bag the run and just swim... or bag the swim and just run... or do 2000 of the swim and run.... or the entire swim and run (4 miles or so)......