Manatee Mentors 2015.2 CLOSED (Poptarts? Pet pics?) (Page 58)

Had a good run at the Kettering College 5K! Managed a 21:58 that got me 11th OA and 3rd AG. Won a nifty medal, hat, water bottle, and a gift card from a local running store.

This was the baseline 5K for the year, and I was targeting a 22:30.  My mileage is only up to about 10 mi/wk right now, so I'm feeling hopeful about my upside this year.

Had a lot of fun! Paced myself pretty well and had an awesome sprint at the end that got me a couple more positions.

Had a good run at the Kettering College 5K! Managed a 21:58 that got me 11th OA and 3rd AG. Won a nifty medal, hat, water bottle, and a gift card from a local running store.

This was the baseline 5K for the year, and I was targeting a 22:30.  My mileage is only up to about 10 mi/wk right now, so I'm feeling hopeful about my upside this year.

Had a lot of fun! Paced myself pretty well and had an awesome sprint at the end that got me a couple more positions.

Things are crazy right now. We have a lot of family in town for my cousin's memorial. It's been bittersweet for sure.

The race was great. I finished first female, 9th overall. I'll write a report when things settle down.

Randomly...I figured you guys might appreciate this for some reason but I got attacked by a bird yesterday. I was loading bikes into the car and jogging back to the house for a few more things when it swooped down out of the sky, ran smack into the side of my head and then bit the sh*t out of my lip. WT actual F?

Anyway, happy Monday!

I have a swimming question.  For background, I've been working on increasing the distance I can swim and I'm up to 1,000 yards.  At present, I'm alternating pull and free 100's because my L hip flexors/glutes/etc. are still weak and bothering me a bit.  I did that yesterday with only a couple of stops to catch just a few breaths.  Yesterday, my average over the entire 1,000 yds. was 2:34, which completely shocked me!  I had been averaging about 3:00 but that included quite a few stops so that clearly wasn't an accurate reflection of what I can do.  I'll gradually wean myself off the pull buoy as I get stronger.  I'm training for sprint tris this year, with the goal of bettering my times rather than AG placement.

I need some guidance on using intervals to increase my speed.  Do I need to be up to a certain distance to make it worth my while, or should I just start now?  Also, what distances should I do and how often should I do them?  If I swim 2-3x/week, should I do them 1-2x with the other swim being a LSD, or do them every time with some days harder and some days easier?

Things are crazy right now. We have a lot of family in town for my cousin's memorial. It's been bittersweet for sure.

The race was great. I finished first female, 9th overall. I'll write a report when things settle down.

Randomly...I figured you guys might appreciate this for some reason but I got attacked by a bird yesterday. I was loading bikes into the car and jogging back to the house for a few more things when it swooped down out of the sky, ran smack into the side of my head and then bit the sh*t out of my lip. WT actual F?

Anyway, happy Monday!

Had a good run at the Kettering College 5K! Managed a 21:58 that got me 11th OA and 3rd AG. Won a nifty medal, hat, water bottle, and a gift card from a local running store.

This was the baseline 5K for the year, and I was targeting a 22:30.  My mileage is only up to about 10 mi/wk right now, so I'm feeling hopeful about my upside this year.

Had a lot of fun! Paced myself pretty well and had an awesome sprint at the end that got me a couple more positions.

Mary, basically all of swimming is composed of various types of intervals. You're already doing them with the alternating 100's and will continue to do variations of them. I'd drop the idea of needing an LSD swim almost entirely. Instead, you can do a bigger swim if you wanted, and have it consist of lots of 200's on short rest. Maybe as an event came closer you might extend out to 400's or 500's a couple times, but largely go shorter. You really want to put the emphasis more on slipping through and going faster. When you can do that it's fairly easy to just back off a little from a strong set pace and string it out a lot farther.

Thanks, Ben.  I always feel like I'm cheating when I do pull intervals because it's so much easier.  Do you (or does anyone else here) have any suggestions for a good source of workouts or can I just kind of make it up as I go along?

Um, I think that you know the answer to this.  Sheila T's book + workout cards (modify distances as needed).  Yanti is another good source, of course, but I think Salty would tell you to be careful what you wish for on that front! ;-)

Birthday Manatees!!!

Let them eat cake!

April 13 is Mary's birthday
April 15 is Kate's birthday

Happy Birthday Mary and Kate!

I was kinda waiting for someone to say Who's Kate?

Hm, yeah, I should probably check those out.  The local indie bookstore has them in stock for the same price as on her website and without the shipping.  I've heard so much whining discussion about her workouts, I thought they might be too hard for me.    but I guess I could just use them as a guideline until I get stronger.

Isn't she the froggy lizardy cheshire caty one? 

Well Salty, the Clarkes and I are all on the preliminary approved list for Pikes Peak

Summary post:

Stacey, I have several tech shirts and tanks.  I pick which one to wear based on the weather; the hotter, the lighter.  As a rule of thumb, when running, I always dress for about 20* F warmer than the air temp.  (Sorry, I don't know what that is in Aussie numbers, being an ignorant 'Merican.)

Spanky, glad to see that you're getting some fun time again.  You should definitely hook up the kiddo on the tri bike.  She'll add good resistance AND encouragement!

Tom, way to go!! You totally blasted your goal out of the water and had an awesome race.  Definitely bodes well for the rest of your season.  When's your first tri?

Melanie, Dobie is hilarious with that enormous "stick".  More like a branch!  She looks like a real pistol.  Bet she makes you smile a lot.  Dogs are so good for the soul, aren't they?  They're just so present, not worrying about the past or future, and their playfulness can be such a welcome break from the tough stuff.