Evondo's group - CLOSED (Page 6)

RE: swimming -- it's not a fear thing, I actually enjoy ocean swimming.  Swimming in a pool is also okay but a little boring.  I'm not as efficient as I should be (doing a TI weekend helped immeasurably, I'm a lot better than I used to be) nor am I as fast as it would be nice to be.  I like doing the TI drills.

However, the thought of right now, going out & doing a 2000+ yd workout is a bit overwhelming, just b/c I've not been in the water for a while.  The plans I've been checking out that have an adequate amount of running have that much and more swimming in the first workouts.

I'll check out the beginning swim plans, but again, does anyone know, can you import more than one plan at once so the workouts are there?  Or should I just print it out and refer to it as needed?  got it figured out!!!

thanks!

Edited by stephcat 2009-04-25 12:23 PM

I bought my first wetsiut around Christmas last year - I went by the sizing chart and the suit ended up being spot on. Buying a close out - the suit was $100 - I have worn it only in one race but several times in training. I think it was a worth while investment.

100 pushup challenge is on.  Convinced my 16 year old to do it with me!!!

I'm doing the 100 pushup challenge also - I started last week at week 3.

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Great job, congrats!

Thanks for the advice Eric.  I might be able to hang with you for about 25 meters - then I think I'd need binoculars to see ya way out ahead of me.  I just need to look for somebody slow like me

Edited by junthank 2009-04-26 2:44 PM

Happy Monday! How was everyone's weekend?!?!

I had a good weekend - ran 14 on Saturday, biked 50 on Sunday and biked 20 this morning. However, I did miss a swim workout - the pool had a kids party on Saturday and I was unable to arrange an OWS.

Great weather all weekend - also got all of the outside lawn stuff taken care of - that should buy we a week or so!!!

Edited by microspawn 2009-04-27 8:01 AM

Great weekend.  We don't get many weekends without humidity in southwest Florida, but this was one of them.  Gulf of Mexico was glorious.

Recovery week is over.  Two weeks of ramped up training for me.

Great weekend.  We don't get many weekends without humidity in southwest Florida, but this was one of them.  Gulf of Mexico was glorious.

Recovery week is over.  Two weeks of ramped up training for me.

I had a good weekend hit all my targets for training and really felt good about it.

Monday -
I got a good 20 mile hard gear / low cadence bike ride in yesterday before work.

I ordered a pair of those super fancy Zoot shoes the other day – they were last year’s model on close-out. I had not run in them yet so I brought them to the gym for a fast sock less run. I warmed up on the treadmill for half a mile and then ran three progressively faster miles. I felt good. This was a hard workout but I was never out of my comfort zone – I was never out of control. I had a really short lunch today – I had to cut the run short by a quarter of a mile. It felt good to run fast!

WU 0.5 mile
mile 1 - 6:53 HR AVE 156
mile 2 - 6:40 HR AVE 167
mile 3 - 6:31 HR AVE 173
CD 0.25 mile

The shoes worked fine for that short distance, however, when I was done the bottoms of my feet were on fire – I assume from the friction. I have not run sockless in a while – It is time to get my feet back in condition.

Tuesday -

2000 yards in the pool this morning - I worked on bilateral breathing - tough stuff for me.

Great run! I think I have the same shoes you got or at least similar... are yours yellow? I was able to run barefoot with them for ~5mi, anything over that I throw socks on or the bottoms of my feet get torn up pretty bad...

Regarding bilateral breathing - I get out of breath and it feels like I am having to hold my breath - I almost feel a little panicy when I do not breath every stroke - this is funny since when I first starting trying to swim a couple of years ago I took a breath every forth stroke. But I would get tired really fast. My endurance increased a lot when I started breathing every stroke. In addition, I favor my right side alot when swimming. I feel much stronger.

Tuesday I ended up doing some .25 mile intervals with some fast guys - this is not training smart but I had a good time.

Wednesday - Today - I got a 25 mile bike in before work then hit the stadium for 20 sets of lunges up the bleachers - had stuff. I had a good OWS swim with 4 others this evening. I got to practice drafting and swimming in the mix - this is good for me.

I've heard the trick with breathing and swimming is to slow everything down until you don't feel like you're having to hold your breath then speed back up once you're used to breathing bilaterally. I know when I first started to breath bilateraly it took ages for it to become any where near comfortable.

Hi Group!!! I am playing catch up from a crazy month at work. Thank you for your encouragement. My race last weekend went good overall and will turn out to be a learning experience once all is said and done.
I improved my time from the same race last year by over 18 minutes which is good -- but had anxiety on the swim and ended up doing just about the whole thing on my back. Any suggestions for mass start anxiety?? I got in and swam before the event and felt fine. But after getting a couple mouthfuls of water I couldn't catch my breath.

Also -- note to all: use a check list when packing for an event. Of all things I forgot my running shoes and had to borrow some from a total stranger -- a size to small. Funny storey - now that my blisters have heeled. Live and learn. (But I did set a new PR for my 5k time)

I would be proud of 27.13 -- don't knock it. Great job!

Had a good brick this morning - 50 mile bike with a 3 mile run.

Thanks, I was pleased with the time especially since I haven't done much in the past 3 week since New Orleans.  Speed work will definitely get you sub 19 if you're already that close, when do you plan on doing a 5K?

Great 5k - I'm knocking on the 18:00's - my last race was 19:08 - I look forward to doing some speed work to bring that down!

I don't have any 5k's scheduled right now - they just kind of pop up.

This mornings run called for mile repeats at marathon pace minus 30 seconds. Yep - that means as fast as I can. I know this is wrong but ... they should have been much slower ...

I was going to wait until the afternoon to perform this session on the treadmill but I was a little stir crazy and wanted to get it out of the way. The trace by my house is marked with mile markers but I grabbed some orange soccer cones anyway. I warmed up for a mile and a half and placed the cones a mile apart. My legs were a little sore and tired from the previous days bike and run.

Even in the early morning it was already warm and humid - very sticky. The first mile clicked off in about 6:15ish. That was not as fast as I wanted it to be and I knew the times would go down hill from here. After a very quick 60 second recovery the second mile (going back would be slightly up hill - very slightly - but up hill none the less). This mile was 6:45. During this second mile my friend Vic pulled up next to me on his new bike (a new recruit - he will be in the triathlon fold before too long). I finished the second interval and he said he would run a mile or two with me - I was just not feeling these intervals and I welcomed the change of pace. The third interval was even slower - Vic and I ran together - he had never ridden after riding and this was only his second time to ride. So the third mile was at 7:45 (this was even the down hill direction). Another quick rest - not as tired this time and for the final mile (I left Vic at about the half way point and with the slight up hill again) I finished in 7:30.

I did not perform this session as intended but with the cool down I ended up with 7 miles in exactly an hour. After I finished the run I was still a little jazzed and I grabbed the axe to work on some stumps that are in the back yard. I think the 'real' work is as good as most strength training program. Twenty minutes swinging the axe and I was spent.

This afternoon I went to the pool and did 12 x 3600 yards at 5:15 - I started at 5:00 but I could not maintain that pace.

I was really pleased with my run this weekend. I'm following a half mara training programme and yesterday I was supposed to do a 55' run covering 8k I didn't know if I'd be able to do this time wise so started out just trying to cover the distance. As it turned out I made it in 56.33 so not far off. I'm running the women's 10k race next week so I'll see if I can improve on last years time of 1 hr 17'. I hope so!