Got Your Mojo WORKIN'! group - CLOSED (Page 84)

Wow Steve, I am really happy that you can see the plan.  I'm sorry Lynn did not get  a chance to Skype you. 

It looks pretty intimidating for a while and I am not sure I will hit all the targets.  BUT, I will try.  I was away this weekend so I had to make some modifications . I think I will try to keep up with the planned vs. actual since they do all these cool graphs.  The problem with the graphs is that if the whole thing is yellow (planned) and no blue (actual) it may be a little depressing.  More motivation yes?.

Well, now that I have your seal of approval, I feel much better.  I don't know how much strength training I will get to but if you only do it once in a while you get sore and then you lose it if you don't keep up.  As fro the hours in the pool, I think I can do it if I plan for it and then get up in the morning.  I have learned that it is best to get a workout done before work , if possible.  Lot's of stuff can happen to derail whatever you are planning once you connect with the workplace.  

I researched master's swim program that is not too far from home but it meets at 6:00 in the morning and it is in the opposite direction from where I work. So, even though I would like the feedback I am not sure I will make the committment.  I will try to work on the arm/elbow thing for a while where I currently swim and see if I make any progress.

I need to go bike now that I am back. I moved today's swim to tomorrow   Since I drove back today.  That's a lot of swimming jammed together but that is probably better than doing back to back runs or bikes.  You think?

Again, thanks for yor input.

Ellen

Last nights swim: 1650 total I did endurance sets then some drills. Times in parenthesis. 

2x50-(1:05, 1:05) 600-(15:11)
50(:59)-100(2:10)-150(3:26)-150(3:30)-100(2:18)-50(:58)
2x50 left arm
2x50 right arm
4x25 pull
50 cool down

Rest intervals were about 30 seconds inching up to a minute later in the set or when someone talked to me.

Re: the hip thing. I don't know. I tried focusing on that for a while and eventually forgot about it. When I am conscious of it I seem to rotate more, perhaps over rotate or exaggerate it a little. I have been focusing more on hand entry lately and my catch. I've almost abandoned bilateral breathing. I really have to think about it to do it. During endurance sets I just swim. Wednesday's workout will be the same total distance but focused on form and drills mostly I will do bilateral breathing more then. This is my longest swim workout to date, that's kinda cool.

BTW-Wife selected Branson 70.3 and IM Wisconsin 2012 for me so I need to get busy and make a couple of $ for entry fees. I'm guessing I need to be ready to pay for IMWI as soon as the race ends this year?

 I will select some training routes in The Arbuckle area and perhaps a few excursions into the Wichita Mountains in SE OK/Ark for hill work.

Well, I went to the pool and did the required number of yards. I tried to concentrate on my elbows.  What I don't feel is the right muscle groups working.  I feel that most of the work is being done by my upper arms and shoulders.I tried the pull buoy and that was wierd because I felt like I was going faster without my legs.  This may be because my legs were higher in the water (less drag) but  think I am kicking on top of the water without the aid of the buoy.  Maybe not. 

So I am still down one hour run and 1 hour of bike time so far this week.  It would be kind of fun to get it all done but perhaps another time.

Tomorrow is a 1 hour bike and 2800 yards of swimming.  My, my, my.  It's a good thing this is Spring Break week. I do have a ton of papers to grade, which I really do not enjoy but I suppose they would not pay me if I were having fun. 

Tonight I am going to the local triathlon club meeting to see if I can find some organized bike rides.  The roads don't have shoulders around here and I am not eligible for road kill until we finish paying for my son's college education. 

I am hoping to get back to the gym to do some strength training before the meeting.  I found the page where you spelled out the weight training you do (page 57 for those who are interested.) I also do the stuff that is upper body although I do the hip adductor and abductor machines. My routine is not very organized but then I don't go that often.  I'm trying to be more consistent but it competes with all the other stuff I have to do.  I know you said that it is the least important and I keep that in mind but it takes the least amount of time so if I only have an hour or 45 minutes then I try to get it in .

I'll let you know how the swimming progresses. ?Ill fill in the log and see how the colors change. More blue is good!!!

Ellen

Hmmmmm, what did I learn?  I could definitely feel it when my arm and hand weren't in the right position.  Elbow had to be up on the pull and my hand had to be pointed straight down.  Caught a lot more water with the proper form.  The paddles went all crazy on me if my form got sloppy and I could feel my catch slip a bit.  Extension has to be there in order to get a good catch of the water.  Short stroking or a straight armed pull defintely resulted in decreased distance per stroke. 

Did my first brick of the year this morning!  70 minutes at bike class followed by a 10 minute run.  Went very well for my first run outside since November.  Did 1.15 miles in 10 minutes.  Beautiful morning-sunny, not much wind, 38 degrees. 

At the Y, I just use my fingers and then I'm good for a while. I tend to like to readjust my goggles during training because otherwise I tend to get puffy, raccoony eyes. I do use a solvent for races though and frankly the best strategy I find for goggles and keeping them un-fogged is having a good fit. I'm usually fine until I start my proverbial 'readjustments' because then the seal is not as good and water tends to sneak in and fog.

By the way...did ya HAVE to tell us 'bout the big Triathlon sale?!?

Just checking in... back from my short vacation.. no surfing but plenty of swimming in the ocean (though I forgot my goggles so the sessions weren't as helpful as they could have been).  Now it is time to get back to serious training....

Also had my bike re-fitted yesterday.  Had to have my saddle raised and a bit more rise and extension in the handle bars...

Alex

Welcome back from vacation Alex, boy I forgot what a vacation was.  Since I started this job back in Aug 2010 they only gave me 6 days to use for the 1st year and that is also my sick time. I cant wait for Aug to get here to take some time off.

Well me and my son started training yesterday for his first ever official race.  I have been running with he 3 times a week and he is up to running a full 2 miles without stopping.  I found a kids Duathlon in Pensacola Fl on March 27th.  If everything works out with his baseball and we can find time to get away for the day then we will go.  The race starts at 8am but we need to be there I think around 7am to check in.  Its only about 1 hour drive.  He is 8 but since he turns 9 in August he will race in the 9-10 YO group.  The race for his age group is .25 mile run, 2 mile bike and .25 run.  We are currently training .5 mile run, 3 mile bike and .5 mile run, which he is able to do without stopping.  Then on June 11th there is a kid Triathlon he is going to do.  I dont know the distance since they only posted the date.  Well it looks like I now have a training partner. I better watch it, the way he is going he is going to leave his old man in his dust.

Steve,

The tri club is the Frederick Tri Club.  It is small but the president is gung ho and the folks seem nice.  The traffic around here is pretty awful so going too far to workout would probably make it too hard. Team FeXY is in Northern VA and that is about 45 miles from here.  The trip involves the Washington Beltway (nuff said?).

 I just bought a Tanita BC -1000 scale and I 'm going to fool around with it to see what I can find out (about me).  The numbers don't lie, right?  The Triathalete Mag gear must haves is one thing, BUT.... I wish I never started reading DCrainmaker.  I never knew there was so much stuff you can't live without. Actually most people do very nicely without a lot of stuff.  I guess you need good shoes, a bike and a wetsuit.  What else?  I guess you have to save your pennies for entry fees and have a supportive spouse.

Ellen 

Steve,

What is the thinking behind long, medium, and short runs and rides in a weekly training plan?  What would be the down side of doing two days of a 30 minute run and 30 minute ride brick each day for two days as opposed to a 60 minute ride and 60 minute run on consecutive days?  

Gene

The best way to get in is either to volunteer (go to the head of the line on Monday morning after the race) or simply register in person that day (you will go after all of the volunteers).  IM WI sells out very quickly.  I would guess in about 1-2 hours tops.  I know people had problems with Active last year because of the amount of traffic on the website.  Active shut down registration and then reopened it a week or so later. 

If you are going to try to register online, get ready to go immediately when it opens!  I think someone else also mentioned having an account on Active?  The account stores all of your information and makes it easier to register?