T3 Spring training 2013 - Closed (Page 7)

guys,

you are making some great progress.   The efforts put in are really starting to show in some PR's.   Susan it sounds like your  TI swimming is getting better.   Run times are pretty solid.  

It all is motivating me to keep pressing forward seeing everyone improve.   Macm I am glad you are getting active too.   I was going to have everyone  post up their monthly totals.  

my 200 time was 3:03   

400 6:28

Bigair I always stretch thoroughly and when I first began my journey I did a months worth of PT with a very reputable therapist who runs marathons.  Considering I could not run for 1 minute when I started I have come a long ways but I usually stay whiney because its such a slow road lol.  A few weeks ago I finally made myself stop being bullheaded and just walk for 30 seconds to 1 minute when I begin having pain and by the time I hit the 2 mile mark I am usually fine if I do that.  However, it still gets frustrating because I cant run nonstop and that makes me feel like my exercise is inferior to those who can run w/o any walking. 

Staying on the topic of running; my run yesterday started slow but at the end of 5k I really felt I did not work enough so on my next run I am going to bump up the distance to 3.5~ish miles.  I also found out why my running is so hard on my favorite route.  The first half of the run is literally all uphill.  I mapped the run for the first time yesterday on runtastic and the first 2 miles increases almost 100 feet with 3 major hills at middle, then its mostly downhill on the way back.  I hope this is good hill training though lol.

Onto swimming ... I hit a third milestone within a week.  Over the last three swimming sessions I have increased my nonstop freestyle time up to 800m!  Although I am hitting some mental barriers along that 800m I feel really comfortable while I swim.  I actually had to swim by skylight only this morning as the power went out at the gym but that was kind of fun lol. 

Monday I did a tripple stack workout (dunno what else to call it).  I had strength training, straight into swimming, straight into a spin class.  I was quite tired at the end of it but I felt so good under the fatigue ... if that makes any sense. 

Does anyone else have a hard time warming up?  It does not matter if its spin class, running, or swimming It takes me a good 10-15 minutes before my body adjusts to the workout and that first 10-15 mintues is pure agony.  Thoughts?  The only time this does not occur is with running if I run after strength training or spinning. 

I hope everyone has a great day!

It takes me about half a mile to warm-up on the run.  While swimming, I have been doing 150 warm-up before I start my longer sets.  The longer sets today were two 600's and then an 800.  The first 600 is the most difficult of the three.  That tells me that I am still not properly warmed up as I get into that set.  Usually sets two and three go much easier as I have found my rhythm and the muscles are warmed up. 

My 200 time today was 3:10.

This came after my long set of the day, an 800, so I am happy with it.

wow firemedic you were firing the info off.   I like it.   With your warm up question I have a very hard time truly getting warmed up.   If I have time a really like to do a pre stretch before warming up.   This is a few static stretches then move on to active stretches.    Then if I can get in some short fast paced runs it really gets me ready.   200 to 400 distance.    Most of the time I do not have time for all this so i get a limited warmup then get after it.    My two major areas of concern are shins/calves, and shoulders.   I find if I do not stretch and warm up my lower legs I tend to cramp.   shoulders need some extra love due to old injuries.  

Great job on your run and swim milestones.    Also keep in mind you can get better training with intervals.   so on your runs you can get more out of multiple sprints than long sustained runs.    do not feel bad for walking if you are putting in the efforts between.   

Wetsuit:   great question,  I use a Xterra volt.   I like the sleeveless style and can remove it quickly,  the best part you might want to look at is I just saw them on clearance for the new suits coming in.   look at xterra.com under clearance tab.    you can pick it up for about 100 bucks.   

You will get a lot of benefit out of a suit if you are doing the open water swims.    I like the thinner mm 3-5 is comfortable for where I am swimming.   The 7mm would have to be some cold water to need it or serious floatation needed.   

dominion nice 200 it seems like around the 3 minute mark is holding up.   

 Load x distance / time = POWER

back to my earlier post of intervals.    Lets do some calculations to show what I am talking about.   I weight 160 lbs.    my test run distance is 5k.   my last two times,   straight run all I could give was a 23:12,   my last interval time was a 21.48.    That alone shows a major difference.  

160x3.1 / 23.2 = 21.379 run power output.  

160x3.1/ 21.76 = 22.79 run power output.   

160x.25 / 1.5 = 26.66 run power output.   this is my 400 interval calculated out.  

training ultimatly is about being able to increase power output.   Let me know if anyone needs any other questions answered.  

Spin last night, swim today.  I could only time my 50m which is really slow doing TI.  50m @ 65mins. 

Didn't feel as comfortable in the 50m pool doing TI but got out a 400m non-stop and worked alot on technique.

My January training is in the books.  Here are my totals:

Swim: 7600 yards

Bike: 124.5 miles

Run: 51 miles

Strength: 8h 30m

And it all starts over again tomorrow !!!

My January totals:

S:  13800.00 Yd 
B:  220.03 Mi 
R:  80.44 Mi 

It seems I biked a lot more.  100% of my time was spent on the trainer though. I'd like to see my run get above 100 miles a month.  Hopefully that will happen when the weather improves. 

Wow totals are looking great, here's mine.

Swim - 9700m - 8hrs 20mins - happy with this

Bike - 71.75km - 3hr 50min - really need some more time here

Run - 53.36km - 5hr 10min - not too bad

Str - 1hr 15min - damn thats pathetic

Well I ran 4 miles today.  It started pretty good I went 6 mins with no pain then had a horrible time with lots of pain after that.  The pain finally subsided around the 17 minute mark then I was able to maintain some intervals and I actually ran the last 1 1/2 miles without stopping so I was very happy about that; it was about an 18 minute session so maybe a little more than 1 1/2.  

I also worked my core pretty hard today but it felt great.

Firemedic Have you had your running stride looked at?   I am starting to wonder if you are having a running gait issue that is causing the pain.   You might look at your local running store and see if they have the setup to take a look at your stride.  

When I bought my shoes I went to fleet feet.  The one near me is owned by a podiatrist so the staff is very knowledgeable and my shoes were fit after they assessed my stride, side, arch etc.  I also use inserts that were recommended by my PT.  

My routine is to do core exercises for about 20 minutes, then stretch, then a set of calf raises, squats, some short drills (running backwards, weaving, on toes etc.) for about 5 minutes then I start running. 

Went out for  a small brick session today with the group.  10km cycle and 2.5km run.

My bike chain came off at about the 4km mark I lost the cog on my derailer damn (I think thats what the bike guy called them). Walk jogged bike back about 1km in my cycle shoes.

Run was ok. I think I need to get some hill work and intervals started to get some speed going.