kaburns1214 Mentor Group 2013 (Year 3!) - CLOSED (Page 70)

Ummm . . . I'm a dork and ast year before Poconos and IMFL I listened to One Direction.  Yeah, I know.  I swear I generally have really good taste in music. 

There are lots of "rules" but what's most important is what works for you.  If you have been running twice a week for 30 minutes each, I think you are fine going to three 30 minute sessions.  Given your background, here's what I would do:

Week 1 - 30 min , 30 min , 30 min

Week 2 - 30 min, 30 min, 40 min

Week 3 - 35 min, 30 min, 45 min

Week 4 - 40 min , 30 min , 55 min

Essentially splitting the increased volume between two runs so you end up with a short, middle and long run.  Also make sure that when you are adding volume you keep the runs aerobic in nature. For the purposes of developing run fitness what matters is the cumulative volume of your running, not the volume of any one run.  Plus long runs create a big recovery debt so I find there to be very little utility in very long runs for tri preparation. 

Its also fine to run on consecutive days.  If you are having leg / pain issues its likely a form problem, which can be corrected with some drill work. 

Generally my weeks are structured with middle distance run on Tue, recovery run on Wed, middle distance run on Thur, short T-run on Saturday and long run on Sunday.

Thanks very much for this.  I'll see what I can put together.  What does it say about me that I missed getting up at 5:30 this morning and slogging to the pool?  

So we talk about aerobic vs. anaerobic athletes and working on limiters.  Below are my swim TT times from this morning.  I thought I'd let you discuss and then tell y'all what I think:

1 x 200 TT (2:55)
1 x 1000 TT (15:41 total; 100 splits = 1:28, 1:32, 1:30, 1:35, 1:37, 1:35, 1:33, 1:38, 1:38, 1:35)

You are aerobic cuz your 200 is nearly the same/slightly faster than your 2x 100's?

FYI ... I prefer the test you just did to the 3x800's, hint, hint

I am curious, how many listen to music for inspiration prior to or during a workout or a race? If so, I would love to see what is your top 5 on you ipod play list. So, I will share to kick it off (in no particular oder):

1)Radiohead - 2+2=5

2) Rage Against the Machine - Bulls on Parade

3) Eminem (I don't listen to him...just like the song) - Til I collapse

4) Ministry - Just one fix

5) Built to Spill - goin against your mind

Not really sure what my mental toughness has to do with it.  Kelly is an aerobic athlete for the most  part.  Her times are going to stay fairly consistent, my guess is her HR would be fairly static as well.  I was HIGHLY anaerobic when I first started working with Kelly, not as bad anymore.  It's the whole point of the 3 x 800 test.  As you start to move away from being anaerobic you will see the differences in your times diminish. 

So we talk about aerobic vs. anaerobic athletes and working on limiters.  Below are my swim TT times from this morning.  I thought I'd let you discuss and then tell y'all what I think:

1 x 200 TT (2:55)
1 x 1000 TT (15:41 total; 100 splits = 1:28, 1:32, 1:30, 1:35, 1:37, 1:35, 1:33, 1:38, 1:38, 1:35)

So we talk about aerobic vs. anaerobic athletes and working on limiters.  Below are my swim TT times from this morning.  I thought I'd let you discuss and then tell y'all what I think:

1 x 200 TT (2:55)
1 x 1000 TT (15:41 total; 100 splits = 1:28, 1:32, 1:30, 1:35, 1:37, 1:35, 1:33, 1:38, 1:38, 1:35)

kidtri33 - 2013-02-08 12:03 PM

kaburns1214 - 2013-02-08 9:27 AM

So we talk about aerobic vs. anaerobic athletes and working on limiters.  Below are my swim TT times from this morning.  I thought I'd let you discuss and then tell y'all what I think:

 

1 x 200 TT (2:55)
1 x 1000 TT (15:41 total; 100 splits = 1:28, 1:32, 1:30, 1:35, 1:37, 1:35, 1:33, 1:38, 1:38, 1:35)

What I do 800 in you did 1000 Looks pretty aerobic to me based on the consistency of the 100s. Even your first 200 are really close unlike mine from the other day.

Its actually a little bit of a trick question.  I am obviously very aerobic at the moment (two years ago I was much more anaerobic but it goes to show you can build strengths) but I screwed up the 200.  Even for someone who is aerobic the 200 pace should be faster than the 1000 pace, mine are almost identical.  I did a 600 warm up before the 200 at a pretty easy pace.  I should have included a few fast 25s.  I essentially was flat out of the gate and never made it up. 

The other interesting point is my stroke.  Over the past 2 months I've worked to eliminate the glide in my stroke and go with a straight, deep arm pull.  In OWS you generally lose the very front part of your stroke because of the tumult from other swimmers.  I'm trying to build a stroke that won't be impacted by other swimmers. 

The point about the wetsuit is also key.  The weaker the swimmer you are, the more benefit you get from a wetsuit.  A wetsuit is like a bubble around your legs and it forces your hips up putting you in good body position.  Good swimmers already have this position so the wetsuit doesn't change much.  Weaker swimmers who drag their hips get a huge boost from a wetsuit (its like using a pull buoy and still being able to kick). 

kidtri33 - 2013-02-08 12:03 PM

kaburns1214 - 2013-02-08 9:27 AM

So we talk about aerobic vs. anaerobic athletes and working on limiters.  Below are my swim TT times from this morning.  I thought I'd let you discuss and then tell y'all what I think:

 

1 x 200 TT (2:55)
1 x 1000 TT (15:41 total; 100 splits = 1:28, 1:32, 1:30, 1:35, 1:37, 1:35, 1:33, 1:38, 1:38, 1:35)

What I do 800 in you did 1000 Looks pretty aerobic to me based on the consistency of the 100s. Even your first 200 are really close unlike mine from the other day.

Its actually a little bit of a trick question.  I am obviously very aerobic at the moment (two years ago I was much more anaerobic but it goes to show you can build strengths) but I screwed up the 200.  Even for someone who is aerobic the 200 pace should be faster than the 1000 pace, mine are almost identical.  I did a 600 warm up before the 200 at a pretty easy pace.  I should have included a few fast 25s.  I essentially was flat out of the gate and never made it up. 

The other interesting point is my stroke.  Over the past 2 months I've worked to eliminate the glide in my stroke and go with a straight, deep arm pull.  In OWS you generally lose the very front part of your stroke because of the tumult from other swimmers.  I'm trying to build a stroke that won't be impacted by other swimmers. 

The point about the wetsuit is also key.  The weaker the swimmer you are, the more benefit you get from a wetsuit.  A wetsuit is like a bubble around your legs and it forces your hips up putting you in good body position.  Good swimmers already have this position so the wetsuit doesn't change much.  Weaker swimmers who drag their hips get a huge boost from a wetsuit (its like using a pull buoy and still being able to kick).