SPRINT & OLY FOCUS - closed (Page 6)

Tonight's pool session had its pros and cons. My "under 20s" goal is looking pretty ambitious at this point, but I was aiming for consistency and achieved that.

For the first 20x25 I had a couple 21s and 23s but was pretty consistently hitting 22s and for the second 20x25 I was at 23s every single lap other than a 21, two 22s, and a couple 24s at the very end. So I'd say that's pretty consistent - now to get those times down.

I did long rest without active recovery today. 8x100 free @200 extra 2 minutes at halfway. Goal was 1.06 failed on 2 with 1.07, bad fade on the last 25. Good suffering though, I need to feel some pain like that. Middle distance (swim) races are tough stuff.

Middle distance any races are tough. There's a reason 400m and 800m track events are usually the most interesting races to watch.

RE: SPRINT & OLY FOCUS - closed
BY: simpsonbo on 2015-01-20 10:16 PM

I did long rest without active recovery today. 8x100 free @200 extra 2 minutes at halfway. Goal was 1.06 failed on 2 with 1.07, bad fade on the last 25. Good suffering though, I need to feel some pain like that. Middle distance (swim) races are tough stuff.
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M35-39 Canadian Record 400 & 1500 Free, 200 Fly

Don't want to sound too much of a novice, or stupid, but could you please translate the above into laymens terms?!

8x100free @200????

Much to learn here

Thanks
Ian

Did you follow your own plan? I have a pretty decent coach that puts mine together. My legs are trashed right now though. I had a 12 x 1' set with 3' rest @ 400ish watts. It sucked....bad.

1:06? Wow...that's impressive stuff! You're no Andy Potts, but that's fast, man! I do mine on 1:30 at this point....and I consider that suffering.

What he means (I am almost positive) is that he swims 100 meters, then rests until the 2 minute mark, then does another 100 meters...and then rests until the 2 min mark. It's what I call 100's on 2'. So he did 8 of them....after the 4th, he took an extra 2 minute break.

So in my recent swim set, I did 100's on 1:30, but I can only do my 100's in about 1:22-1:23, so I get 8 to 7 seconds rest and then have to go again.

So if he swims 100 in 1.06 he gets 54 sec rest before going again?

Yes.

It's a "Fixed Send Off" interval. Swim faster, get more rest. Most swimming programs do it that way, its easier to track.

I raced against him at US Open on the 4x200 relay. He was quick but not as strong as Tom Dolan or Curtis Myden (my teams top 400 I'M guy and Olympic bronze 96 & 00).

I was still a bit sick that day.

The following day main effort :

5 x 100@ 1.25 Hold 1.08
30 sec
400 pull in 4.29

How was the weekend for everyone?

Some have been posting frequently and appear on track.

Some not so much. For those who are procrastinating now is the time to get going.


I don't want to hear someone is 4 weeks out and having anxiety about the race in general or about one of the legs due to a lack of preparation.

Equally troublesome is people doing too much to soon (due to starting their programs late in the game) and getting injured.

We have had several back to back Chinooks and it hit 17C today. Swam in the AM and did some family stuff and then did an hour outdoor road ride. The trainer is working better than in the past. I was stronger than I have been in years for a winter ride. 32 km/h without really doing any serious effort. A few pickups to catch people up but even those were just slightly harder than my steady state pace. I really need to drop 8 to 10 lb for my climbing to really get stronger.

Picked up my son and we went for a half hour on the paths. Way too busy in my estimation. I feel he would be safer on a country road with me beside time. I am going to look for a quiet spot in acreage country, out and back laps on a long dead end stretch or a quiet spot with a long hill thats not steep. I have 2 or 3 spots in mind and will have to test them.

Just to clarify...

Now is the time to address challenges or overcome fears. Failing to plan is planning to fail.

R & R for me this weekend, had to work both days but needed rest!
Goals for the week :
I only have one this week, I feel I'm not eating enough as I'm always tired. Working night shift doesn't help but I'm also hungry first thing in the mornings. Feeling a little ratty too! So I need to look at my diet and my kcal in and out!

Off for 8 mile trail run at base level around the reservoir! Then sleep as on night shift tonight!
Have fun y'all

I'm back in- last week kind of fell apart training wise. I had a couple things going on with a job interview and whole slew of excuses, so no more of that. (awaiting a counter offer from the position)

This week's goals:

run 3 times
eat better
swim
strength training.

nothing more specific than that!

Did not meet my goals. I seem to be going backwards on my running. Everything I did last week on my training schedule seemed to be a struggle.


Don't know what to do.

Things are going according to plan for me. I'm adhering to my schedule.

Run: #1 goal is to stay injury free while I build up my running time. Entering week 3 with my treadmill things are feeling great, it's so tempting to run for longer but I keep reminding myself to stick to the program. Staying disciplined with stretching, though the strength exercises have fallen off a little so I need to stay on top of that. I'm definitely noticing improvement in flexibility which gives me some satisfaction.

Swim: Still working on consistently getting under 20s/25m, I feel like that's still a ways off. I'm thinking of working some 50m sets into my session as I'd like to mix it up rather than doing 40x25. Might try the first set as 20x25 and the second set as 10x50.

Bike: No goals here, just doing what I'm doing (1 hard interval day, 2 zone2 days). After next week I'll enter my Base 2 phase and will swap one of my zone 2 days for another intervals session. After riding the trainer for a few months I'd be interested to see what I can actually do out on my usual bike routes, but that's still months away (why can't we get Chinooks in Ontario?). It would be nice to be able to track progress but I don't really see a way to do that (no power meter) so I'm just trusting the plan and sticking to it.

What's the main problem with your running? Are you simply running out of gas, getting sore muscles, or is an injury acting up?

Do you do a pre-run warm-up? How about a post-run stretching session?

I am simply running out of gas. I do some stretching. Even riding on my bike trainer seemed difficult. I don't know maybe it is mental.

3 questions?

Was anything else going on for you at home?

Are you eating enough?

Ditto for sleep.

my eating is all over the place. I am overweight so I am always trying to eat less(I rarely do). My sleep is good and my life at home is very unstressful.

Should go without saying that diet can have a big impact on energy levels, fatigue, mood, and motivation. The other thing that comes to mind is Seasonal Affective Disorder, being that it's late January and you live in a northern region. Do you notice this being a recurring problem around this time of year?

Feel like I am on track here. Would like to be progressing faster on my running; however, I am making progress. Got my indoor trainer and am using GCN videos on YouTube for my cycling motivation. Going pretty well. I gave still not committed to a pool membership. Goal is to do that this week and start swimming by 2/1. Will make Two visits to pools tomorrow or Thursday and make a decision.

I have joined a local tri club and feel like that will provide some good learning opportunities. They also offer a mentorship program which I have signed up for. Should be assigned a mentor in the next few weeks.

Maybe, I am going for my yearly week in Florida in 13 days(yes I am counting down). We'll see if it makes a difference. It will be good to be able to be active outside.

just watch out for distance snobs.... they discount shorter races.


Training tips from Alistair Brownlee: http://youtu.be/cPuvNORexZc

Last night's pool session revealed a few things:

1) I much prefer 50m laps to 25m laps. The pace is slower by just enough that I can still be mindful of my form, and it hurts for longer... more like a tough short cycling interval, so I really have to dig down and push to keep up the pace for that last 10-15m. I felt like doing sets of 50m was a better session overall than the 25s I've been doing.

2) I am improving. I averaged 50s/50m this session with a fastest lap of 44s, whereas 3 weeks ago I average 1:02/50m with a fastest lap of 57s. Makes me optimistic about what I can accomplish over the next few months.

3) It's annoying that nobody swims fast at the pool, even in the two "fastest" lanes. Of the 5 other guys in those two lanes, all of them swam LSD non-stop, 4 of them with paddles the entire time. Makes the fixed send-off thing impossible, so sometimes I rested for under 10s, sometimes over 35s.