Shellback1998 Group - FULL (Page 6)

Great workout man!

Scott

Today, Tuesday, May 10th's workout:

• Low Z3 1700 yard freestyle swim after work
• Sighting practice halfway through each length
• Focus on 18SPL

Since I only know freestyle, I'll try some breaststrokes during cool down.

Questions...

Scott, I read your 'workout for today post'... What does BST's and T Run mean?

~Roland

Best Sustainable Effort, and Transition Run... 

My race is happening in September.  I'll train the shorter runs at upper Z3 and longer at upper Z2.  I'm 3 weeks into my training program so next week is recovery week.  Yay!  I'll keep to the same zones the following 4 weeks and then introduce some speed work/time trials.  That sound okay for running?

As for swimming, as I think about it, I cannot remember how much resistance I'm feeling.  Since I'm swimming tonight can you offer me some suggestions to test that?

~Roland

Hi Barbara, sorry to hear about your injury.    I was new to clipping in and out of pedals myself and was nervous my first ride out.  Were they set to the easiest tension? 

My race is far down the road just like you but in September. 

I hope you get well soon!

~Roland

Hi Roland -

They were on the easiest tension.  I just should have thought about the physics of what I was doing before I did it - LOL.  I was unclipped on the right and planning on leaning to the right.  However, I was on a slight incline and turning left......just did not work out how I planned.  I was starting to get some confidence and cannot wait to get back on.  The weather here in VA has been ideal the last couple of weeks.  I am fortunate that the fracture is nondisplaced.  I should be back to at least running next week.

Barb

Hi Barb,

I'm happy to hear you won't be sidelined for too long.  Physics indeed!  Oh gosh, doing that on an incline... you are certainly a brave person!  Looks like we both printed out our training programs.  Have you studied up on your training zones for each discipline yet?

~Roland

Barb - I am so sorry to hear about your arm.  To be honest, my little crash happened while I was at a full stop.  Just forgot to unclip my right pedal, was standing there actually thinking this isn't so hard (left foot on the ground, right foot clipped in) and along comes a gust of wind and I fell over like a house of cards.  Glad you are keeping upbeat about it.

Scott - I think I have my training log set up so you can see it now.  I swam tonight for only 1/2 mile.  I decided to see if I could swim 1/4 mile without stopping after my warm up and I did it in 8:30.  It was not pretty let me tell you and I probably went more like 1/2 mile just because the more tired I got the more I moved around in the lane and it was a double width lane.  I still have a long way to go but the breathing is getting easier.  I started out doing the bilateral breathing but felt like I was holding my breath until I could get the next gulp of air so I now breath every stroke on my right side.  Continuing to do the TI drills before my laps.

I have tomorrow off work so thought I would do a 12 mile bike and then run a 3.6 mile run right after the bike.  This is my tri race distance and so I thought it would give me an idea of where I am and how my legs will feel. I have a 5K race on May 21st.

Thanks!

Linda 

If you think swimming a 1/2 mile in 8:30 is slow, then you have something coming. Please confirm you swam at least 34 laps in a pool in that time? If so, your swimming 51 second/100 yards give or take. I would say that's pretty dam fast. My 100 yard time is around 1:35.-1:45 So you'd kill me out of the water. Just remember 1/4 mile is 440 yards = 17.6 laps in 25 yard pool. or 402.336M which = 16.1 laps in a 25 meter pool. 

Scott

My workouts for today

 1) Warmup:

People who joined the Mentor Group

Me = Scott
Jimyak = Jim
Tashia = Linda
Hap3424 = Heather
kloofyroland = Roland
Everlong = Scott
bcaudill09 = Barb
danielh2135 = Daniel
jenajoy = Jen
charminchick = Joy
gzh6464 = Gil
Archigos = Mike
Tbeaty = Tammy
denneybt = Brian
IParada = Intan
AJJMH = Avona
Karmoni = ?
thor67 = Thor

Wednesday workout.

Drove to Cohasset for the ride and got there at 4:50AM. Weather at my house was windy but the beach was like a monsoon as it started raining. So we packed it in and I drove home with the intention of putting the bike away and then going to the Y for an indoor workout. I was driving when a deer jumped out of the woods and literally landed on my hood. I saw her eyes and had about a half second of reaction time before she hit. Luckily I was only going 30 as it was wet and this is a back road you cannot drive fast on. Also she was on the smaller side. Had it been a full grown buck it could have been much worse. Had she been a half second later she would have landed directly on my windshield and come through the glass for certain. I stopped but she was gone so I'm hoping she was as OK as possible. My hood is junk but where she landed on it the other parts only have small scratches.

Not sure if I'll run or bike later.

Wow! I'm glad that you're ok. All these accidents... Well, yeah it was very very windy today. I woke up at 4:15 and headed to the Y to do my swim workout. I swear driving on RT 3, the car was blowing around. Well, I vote for the bike!

Scott

Love the quote. 

Wednesdays are my long run days.  I was able to get in just over 6 and a quarter miles in 57 minutes, with my pace mainly around 8:50/mile.  My pace is gradually going down even as my mileage goes up, so I'm pretty happy with that.

Happy workouts everyone

Great job! Sounds like training is going well, and you're not over doing it. Great pace and great time!

Scott

So I'm doing a little research and reading here (I picked up Friel's Bible) and he talks about the two a days.  I've been doing a bit of a variation of this (not consistently two a days, but I would say 3-4 days a week I have been).

I'm trying to put together a more formal training program and this is what I am thinking... 

Monday -  Brick am (swim/bike/run/abs)

TEAM weights pm

Tuesday - Run noon

flat bike ride pm

Wednesday - TEAM cardio pm

Thursday - run noon

lifting and spin pm

Friday - run noon

TEAM misc  pm

Saturday - Long bike ride am

Run pm

Sunday - swim

TEAM - is the TEAM training I am part of at the club.

What are your thoughts on that???  I'm going to stick with the 10% rule on the increasing of my intensity of the training.

Jen, I'm going to attach my plan for this week. Look over that. Your plan looks pretty good. Great idea not to go more than 10%. How do you like the bible? Does it put you to sleep? Do you understand it all? My plan presently is in the build phase, where I'm going to peaking in Late June, for my "A" race my HIM on July 10th. Since my race needs more volume that is why I'm going longer on events. Since you're going to be racing shorter, you won't have to do as much volume e.g. Bike Rides for over 3 hours, Runs for over an hour etc.

Scott

So far the bible isn't too bad.  I'm only 50 pages into it and I've already realized this is definitely for people more advanced than where I am currently at.  But, I think it will be a good reference for me to build a strong foundation. 

The big tri I want to do (olympic distance) is August 27th - so just a little more than 16 weeks away and that's what I really want to train for.  I'm not sure if I'll be there training wise, but  I am hoping if I am methodical and prepared in my training I will be.

I also figured since I'm doing a sprint June 26th it wouldn't hurt to have this training under my belt too. 

Well, I definitely think you will be prepared. I can't post my plan as it's greater than a 100kb so, I'm trying to find a way to shrink it.  Stick to your plan, look at the hours, recommended for a olympic, look at the chart to see how many hours per week you need. It's pretty simple, but I applaud your determination. Great job

Scott

Everlong - Wow, you are now adding deer dodging to your athletic skills?  I'm glad you are ok.  Bet the adrenaline rush this morning was better than a double espresso.

Scott - Sorry, I was trying to be witty about my inability to swim and I think you misunderstood.  I swam 8:30 for 1/4 mile and that was 16 laps in a 25 yd pool.  So, not only was I slow, weaving, but also short (you said 17.6 laps).  This reaks of being a NEWBIE at the swim.  I feel like I am really struggling here.  I did every stroke imaginable to stay afloat for the whole time and probably invented a few.  I know it's what you do every day that brings you success on race day so I will keep working on the swim.  Funny thing is that I really enjoy it.  I just wanted to get it in my head that I could make it 1/4 mile without stopping.  I will admit I am wearing a wetsuit for the tri because I feel that will be my insurance policy (security blanket) and that as far as logic goes it is probably not worth the time you add taking it off, but for me, my goal is to finish the swim without being rescued.

Today is biking then running and I'm a land animal so will have a good day.

And thanks for your help with the swim.  I really appreciate it.

Linda

I'm glad I could help! You'll get there trust me. The more  you swim, the better you'll get. It will be better for you since you're basically learning to swim. I swam for years, and learning Total Immersion screwed me up. I basically have to tell my body to forget everything I've learned and do the drills described. I will admit, it's getting easier, but it does take a commitment on your part as well. Stay focused! You will do fine... as a side note, Wetsuits are a good security blanket but if the water temp is to hot you won't be able to wear them. So continue with that drills, you need to do this on your own. 

Scott

Bump... =)

kloofyroland - 2011-05-10 12:11 PM

My race is happening in September.  I'll train the shorter runs at upper Z3 and longer at upper Z2.  I'm 3 weeks into my training program so next week is recovery week.  Yay!  I'll keep to the same zones the following 4 weeks and then introduce some speed work/time trials.  That sound okay for running?

As for swimming, as I think about it, I cannot remember how much resistance I'm feeling.  Since I'm swimming tonight can you offer me some suggestions to test that?

~Roland