SWBKRUN -CLOSED DUE TO TRAINING (Page 87)

Thank you for the input, Julia & Suzy.  Speed work is definitely out for now.  I do think I am going to go back to a heavily run-focused schedule at least through DST.  I can be content with building volume as that, along with the weight loss, increased my 5K by almost 2 minutes since December.  It also fits in nicely with my other goals for this year.  I do want to add some hills in the mix as the SCT just doesn't have any.  Maybe longer hills with lower grades, rather than steeper sprints?

I would just ease into the hill work. For me, injuries happen when I try to do too much too soon. Not claiming to be a coach, just sharing what I've learned the hard way!

I'm not racing this weekend. I think my first event with be in April.

I now finally have a computrainer. I'm still trying to figure it out. I have played mostly with the Real Course St. George video. I need to figure out how to start at different miles than the starting point.   I have tried the first part of the IM Florida course with the 3D software. I still pretty clueless about the coaching software and using the computrainer without a computer. So I have lots to figure out. 

Tiana

I approach hills two ways 1) the steeper hills I sprint for 10 seconds really pushing my knees up and walk to the bottom, usually 4-5 sets and 2) keeping effort the same running on low grade hills   My belief is most injuries occur on the descent because people don't understand how to use gravity to their advantage.  I really just learned that technique last summer.  It's my recommendation you walk down those hills versus practicing running down them this year.

Awesome!

I haven't ever tried the real course video's, those are based on ERG files (coaching software) not the 3d files.

Coaching software is nice for a structured workout, ride x amount of time at x watts.

 http://63.134.234.143/tri/erg.asp

This is an awesome website, you can create your own intervals and it will spit out an ERG file to use with the coaching software.

There are 3-4 of us with CT's so fire away with any questions.

My posts don't always come across the way I intend them, yikes.  I work different philosophies into my training plans to see what actually works for me.  Examples HR vs RPE, Quality vs Quantity, different warm ups, different cool downs, different recoveries etc.  I use many of the discussions from the MG as training challenges. I have learned a ton from this group from before and now.  I owe my first BQ to Suzy, Kim and Coach Lowel.   

We have coaches in my area that charge money to athletes and use canned plans from Runner's World / internet.  They are clearly not qualified and put their athletes at risk for injury.  It is a sore topic for me, sorry for the way it came out.

My swim experiment: 750, 1000, 1500 "Tempo Sets" vs Swim Coach form lessons. 

you're such a jerk.  you owe everything to me and you know it.

fwiw, i didn't think your post was criticizing the mg, i know you would never do this.  i thought you were just making a statement about coaches in general.  which it seems you were.  and i totally agree with.  maybe my pic should have better depicted preaching to the choir but i just loved the smile on the guys face over the preacher mans shoulder wearing the mardi gras colors.  he's so happy!!!

edit.  you do know that EN has the best coaches though, right.  hit me up off line if you'd like more info.                   hows that dino? 

i can't wait till we ride this summer.  i'll show you how flat (kyla) the SCT is out past rockmart!!!

Wow John has swallowed a LOT of Kool Aid!. FWIW: I did not take your post as a rip on the MG either. If anyone is consdiering hiring a coach be prepared with a lot of questions and ask to talk to her/his other clients.

Awesome, now, will you just go buy a Damn Powermeter????!!!  

Seriously though, what works for some doesn't or won't work for others.  I think Coach Fit, by a reputable fitter of course, is more important than any particular Coach's resume.   

Just thought I'd pop in and share some wonderful pain with the group.  My last 2 runs have resulted in beautiful chaffing on my arms and inner thighs.  Why you ask?  BECAUSE IT IS FREAKIN' 73 DEGREES AND I'M RUNNING IN SHORT SLEEVES AND SHORTS!!!!!    Now I must go cry because the tornado is blowing in and it will be 35 degrees again tomorrow morning.

Have a good weekend everyone.

And before someone gives me crap, I've put the Body Glide back in my gear bag for future runs.

Today I had to go into work then look after Oliver whilst my wife went off to Ikea but I managed to plug him into the TV and do a Sufferfest video. I must be getting stronger, I had the trainer resistance on the top level and the bike in top gear for the hill climbs and I didn't die!

David---Great job on the bike!  Maybe you can start hinting that you absolutely NEED a CT for your birthday.

Tiana--I don't think you can start the course anywhere but the beginning.  I searched that out last year and had no luck.

It was a balmy 14F with 15-20mph WNW winds for my 30' run test today.  One day we hit 40F and then we're freezing our butts off!  We have 6" of new snow that needs to melt too! Wah!!!  The good news is the test is done, I've improved and I am off for the rest of the day.  Can't beat a single shower Saturday.

Carry on.

Good day around here.  Drew wrestled in regionals, their end of the year tournament.  Won first match, lost second match then won the next 2 matches.  All his wins were by pin.  The last match was for 3rd place, he wrestled a kid that had thrashed him earlier in the year, just tossed him around.  Drew was down going into the 2nd period, had a good 2nd period and was up by a couple.  3rd period he scored a few more points and pinned the kid with :20 left.

Not sure what it is about watching your kid in a one on one sport, Sam said she realized at one point during the match she was squeezing our daughter in a bear hug, I usually end up hoarse by the end of the day from yelling so much (and I am by far not the loudest parent/coach out there).  We tried video taping in the past and the camera jumps around so much it's not worth trying anymore. 

Then I went to our LBS and put a deposit down on a new bike, should be ready to go sometime near the end of March.  Specialized Venge with Ui2, I'm going to look awesome coming in 15th place.

Glad I'm in Florida, it was 78 degrees down here today.  Well done on the run.  Was that you I remember complaining about only swimming lots, not running or biking, and having some fitness concerns?  

I thought so..... now, go apologize to Brett!! 

Congrats to Drew and Congrats to you........  NICE!  I will be curious to see how you like the electronics.  I got to the point I couldn't watch my oldest dive anymore because it made me a, edit, more of a crazy person to see her do all these flips and twists, etc.   

Sounds like a great tournament.  I miss my wrestling days.  My son says "NO!".  My daughter says "YES!"  but the wife says "NOT A CHANCE" to her wrestling.  I may have to adopt a kid.  To see the progress to come back and beat that kid has to be a great feeling.  Congrats. 

Not quite that cold here, but I whimped out on my AM ride, went out yesterday with 30-40 MPH winds, kind of took all the heat out of me for the weekend.

I'm running at the track with a new running partner today.  It's pretty outside though.

This is awesome Tony.  No doubt Drew has watched his mom & dad and learned to never give up.  Congrats!

BTW - I have found it is so much harder wathcing your kids.  

Congrats on the bike too. 

Hope everyone had a great weekend. I picked wrong days to work out. In my normal fashion, I did my long run in the cold and wind and snow pelting me in the eyes on Saturday. We were supposed to do 13km but cut it short it was miserable.

Today was spin inside and a Tempo run and the sun was shining and no wind all day.

Oh well I am pretty excited I scored a set of Zipp 404's for my tri bike they are in great shape and well not many people ride 650s like me. I would have never considered them as an option for me but at this price I can't say no. I know that I can do a bazillion things to get faster without needed them. But as I said someone on BT remembered me from talking about my bike. They are parting out their bike to sell it and gave me a SWEET deal.

I might not be fast but I bet all the chicks will dig it.   HAHAH kidding ladies, I don't normally use that term. But it sounded funny and suiting.

Spanky,  You're going to look HOT on those Zipps.  This "chick" digs it!!

Doug, need a pic of the new bike asap

I had a good day today.  After a couple days of rest, I put in my longest run ever--12 miles in 2:07.  Had a side stitch durin the last mile, but other than that, no bad hurts!  Making progress is a good feeling.

Have a good week everybody.