Fred D Mentor Group Part III (Page 6)

Good morning everyone!

3950 meters of various kinds of torture in the pool this morning at 5:30am.  The coach told me my freestyle was really good, just need to fix a minor timing problem with my (non-existant) kick and maybe some other minor tweaks once my fitness gets back up to snuff.

I can't recommend the hip strengthening enough for ITB issues - it really does help me. Now - after every run, I do a lot of Jane Fonda's (what my PT calls them) and it has made a significant difference. As to the more developed muscles on the right side - do you run on cambered roads? This happens to me when I'm running on asphalt a lot.

All of this discussion about recovery days vs. work days has been illuminating to me. Not coming from an athletic background - I started training just doing what I could handle. After a couple of years, I realized that I *could* work out 7 days a week...and that gave me 14 blocks to play with (thinking about 1 hour a session, two sports a day except on long bike and long run days)...which is what I followed for fall 2011 - now. I tend to fall in the "if one is good, two is better" camp.  I don't think I'm taking any recovery time. No wonder my speed hasn't improved.

So for this winter - I'm following the Winter Cycling plan from Jorge (Intervals MWF, long bike on Saturday) coupled with BarryP's plan for running (which would have the short/recovery runs on MWF, the speed/tempo work on T TH and the long run on Saturday) and swimming when the kids are at swim team on T Th (with another swim on Sunday)...does it make sense to couple the speed/tempo work for running with the bike days? Sunday would be a long swim...but maybe an entire day off would make more sense.

Good morning everyone!

3950 meters of various kinds of torture in the pool this morning at 5:30am.  The coach told me my freestyle was really good, just need to fix a minor timing problem with my (non-existant) kick and maybe some other minor tweaks once my fitness gets back up to snuff.

Please help if you can. I request the collective wisdom of the Frednesses for a lost cause (me):

Eight weeks to IMWA. Going from zero. I was in a better position eight weeks out from IM Melb but I do have the additional base from all that now, I guess.

I'm thinking next week a half-week, next three-quarters, then a solid month of build and taking it easy as needed, and two weeks taper (probably slightly different ones for bike and run and not really for swimming).

What say ye?

P.S. My logs are correct. That is to say, dismal. I had a full training week a few weeks ago and a few weeks before that five solid weeks.

See what separates you and me is I would just do another 50m to make a nice even number.  Oh and of course you would smoke the holy blank out of me...........
 
I hope to practice my drafting skills Mont-Tremblant 70.3.  Maybe a whole 100 meters. 

Yanti, that’s a tough boat to be in.  Although not total impossible and imo the training will depend on any current limitation or issues.  I.e.. nagging physical injuries, your ability to recovery.  To be totally honest it is not like cramming for some college test.
 
I could give you some ideas if you want.  I am a fan of over mileage but there is no time for that and I will try not to let it skew my thoughts.

I normally would have done the extra 50m except when I was in the pool and calculating it, I somehow got 3650 instead. 

Believe me, I know there ain't no cramming for Ironman. I'm on a survival strategy here. Also, my trip is paid for so I may as well go and do whatever I can out there.

My ability to recover is astounding. Unfortunately it's outstripped by my even more astounding ability to get very ill.

I will gratefully take any ideas you've got. I'm zero in the nagging injuries department, just some arthritis from an old illness. I seem to do fine with a quick ramp up (or ramp back, as it were).

Can't be any worse than my ideas are, usually.

Please help if you can. I request the collective wisdom of the Frednesses for a lost cause (me):

Eight weeks to IMWA. Going from zero. I was in a better position eight weeks out from IM Melb but I do have the additional base from all that now, I guess.

I'm thinking next week a half-week, next three-quarters, then a solid month of build and taking it easy as needed, and two weeks taper (probably slightly different ones for bike and run and not really for swimming).

What say ye?

P.S. My logs are correct. That is to say, dismal. I had a full training week a few weeks ago and a few weeks before that five solid weeks.

First trainer ride of the year this AM.  First 2x20' session this AM.  Held off til October.  Time to do work on the bike.  No more morning joyrides during the week.  I think it's for the best.  I think my workout was much higher quality than my typical 5:30AM outdoor 1hr ride.  We'll see if I can boost up the power a bit.

One very strong cyclist once told me that he gets a little weaker in the summer when he's riding outside more.  I thought that was interesting.  He said when he hits the indoor structured workouts and then rides outside just weekends he does better.  That made a lot of sense to me and that is what I'm telling myself  Having a powertap definitely helps those indoor rides.  I find it almost useless outdoors though for some reason.

45 minutes easy on the trainer last night, then another 25 min after dinner at a higher tempo (apparently forcing the boyfriend to work out daily means I have to do his workouts too).

No swelling in the knee. Feeling fairly normal. Swimming today! We'll see how it does kicking.

Jason,
 
I see this when I first get back on the rode after an extended period on the trainer.  I think the trainer is more of a 1D training tool and the rode is a 3D training tool.  I get more power training on a trainer but loose power on the rode.  That does mean I necessarily loose speed.  I know that sounds weird.
 
btw I just saw a picture of you and holy cow your quads are pregnant.   

First trainer ride of the year this AM.  First 2x20' session this AM.  Held off til October.  Time to do work on the bike.  No more morning joyrides during the week.  I think it's for the best.  I think my workout was much higher quality than my typical 5:30AM outdoor 1hr ride.  We'll see if I can boost up the power a bit.

One very strong cyclist once told me that he gets a little weaker in the summer when he's riding outside more.  I thought that was interesting.  He said when he hits the indoor structured workouts and then rides outside just weekends he does better.  That made a lot of sense to me and that is what I'm telling myself  Having a powertap definitely helps those indoor rides.  I find it almost useless outdoors though for some reason.

Jason (or anyone for that matter) do you find you suffer a bit on the harder workouts in the early am?  In the past I've had to movesome of the hard ones off till the evening, because I just can't seem to push myself first thing in the morning.  I also tend to have a higher HR (~10 bpm) in the am vs pm.

Thoughts on how I can get past this and push harder workouts in the mornings (I'll add that I've never been much of a morning person).

Jason (or anyone for that matter) do you find you suffer a bit on the harder workouts in the early am?  In the past I've had to movesome of the hard ones off till the evening, because I just can't seem to push myself first thing in the morning.  I also tend to have a higher HR (~10 bpm) in the am vs pm.

Thoughts on how I can get past this and push harder workouts in the mornings (I'll add that I've never been much of a morning person).

I do find the early mornings harder to hit the same power (or pace running).  I think getting a good night's sleep makes a big difference, so it really helps to get to bed early.  It would be nice if I could wake up and have an hour to really get going.  But, at most, I have maybe 20-30min--and usually 10-20min--if I want to get a decent workout done (unless I get up even earlier, which would mean I'd have to start getting to bed at maybe 7pm!).  I do have a glass of OJ before working out (so not caffiene, but do get a little sugar in me) and try to do a decent warm-up.  It's still doesn't seem that I can execute as well as when I do a similar workout later in the day (or even later in the morning when I do have that rare opportunity).  But, I just do my best as there really isn't much alternative for me.  And races usually start early, so I figure it's good practice.