Fighting Okra - September End of Summer Challenge

MotoQueen

13195

Subject: RE: Fighting Okra - September End of Summer Challenge

toddg - 2009-09-10 4:04 PM The start of a team table for you...

September
End of Summer Trifecta
Challenge

Fighting Okra

skrtrnr
kimk
blujay65
dcon
owl_girl
kns57
deehtz

Yeah, a team table!

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MotoQueen

13195

Subject: RE: Fighting Okra - September End of Summer Challenge

Tennis for me tonight. Got the bike in this morning.

See ya team!

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Elite

3913

far northern CA

Subject: RE: Fighting Okra - September End of Summer Challenge

deehtz - 2009-09-10 2:21 PM

owl_girl - 2009-09-10 1:51 PM

deehtz - 2009-09-10 12:27 PM

So I have a question about "rest" days. I do an interval type work out, either jog or bike, 3-4x a week. On separate days, I do a core workout, 2-3x a week, and maybe an easy/medium cardio work out, trampoline/bike/or walking. I consider these my "rest" days because my heart rate is not as pushed and neither is impact on my feet legs. Am I misinterpreting "rest" day?

Dee

Good question!

As a general rule, you should take a day off each week to rest your body from any impact you have been subjecting it to. Your "rest" days seem to be meeting the definition of a true rest day. Interval type workouts are very hard on your body. They should not be done more than once or twice a week. The rest of the days should be endurance-type workouts.

Does this answer your question?

Yes, this answers my question about rest days. But now I am confused between interval and endurance workouts. For intervals, I jog (or pedal faster) for my interval -- trying to push a little harder each interval. After each interval I drop back to a fast walk or easier pedal pace until my wind & heart are recovered and then do another interval.
So if I do an endurance, is that a steady pace throughout? That actually sounds much harder than interval workouts.

PS - Got my core session in today. Yeah!! Gotta go back to work now but maybe I will spend a little time on the rebounder tonight.

Are you using a heartrate monitor or do you go go by perceived exertion? Either is fine at this point in your training.

Endurance workouts can be very difficult because you are training your body to be uncomfortable for a long period of time. Interval workouts stress your body in such a way that you are able to sustain an endurance workout on another day for a longer period of time. Interval workouts, in my opinion, are done way to often by most people. You can injure yourself if you do them incorrectly. I'd love to help you figure out a good plan.

I saw that your goal was to do a spint tri in 2110. What month is it? What sport of the three do you enjoy the most? Which one is your least favorite?

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Expert

1007

Hattiesburg, Mississippi

Subject: RE: Fighting Okra - September End of Summer Challenge

owl_girl - 2009-09-10 5:26 PM

deehtz - 2009-09-10 2:21 PM

owl_girl - 2009-09-10 1:51 PM

deehtz - 2009-09-10 12:27 PM

So I have a question about "rest" days. I do an interval type work out, either jog or bike, 3-4x a week. On separate days, I do a core workout, 2-3x a week, and maybe an easy/medium cardio work out, trampoline/bike/or walking. I consider these my "rest" days because my heart rate is not as pushed and neither is impact on my feet legs. Am I misinterpreting "rest" day?

Dee

Good question!

As a general rule, you should take a day off each week to rest your body from any impact you have been subjecting it to. Your "rest" days seem to be meeting the definition of a true rest day. Interval type workouts are very hard on your body. They should not be done more than once or twice a week. The rest of the days should be endurance-type workouts.

Does this answer your question?

Yes, this answers my question about rest days. But now I am confused between interval and endurance workouts. For intervals, I jog (or pedal faster) for my interval -- trying to push a little harder each interval. After each interval I drop back to a fast walk or easier pedal pace until my wind & heart are recovered and then do another interval.
So if I do an endurance, is that a steady pace throughout? That actually sounds much harder than interval workouts.

PS - Got my core session in today. Yeah!! Gotta go back to work now but maybe I will spend a little time on the rebounder tonight.

Are you using a heartrate monitor or do you go go by perceived exertion? Either is fine at this point in your training.

Endurance workouts can be very difficult because you are training your body to be uncomfortable for a long period of time. Interval workouts stress your body in such a way that you are able to sustain an endurance workout on another day for a longer period of time. Interval workouts, in my opinion, are done way to often by most people. You can injure yourself if you do them incorrectly. I'd love to help you figure out a good plan.

I saw that your goal was to do a spint tri in 2110. What month is it? What sport of the three do you enjoy the most? Which one is your least favorite?

Wow, I wish I could plan ahead like that that!! I'm not sure I'll even be alive...

My Race Log

Elite

4201

washington state

Subject: RE: Fighting Okra - September End of Summer Challenge

blujay65 - 2009-09-10 3:37 PM

owl_girl - 2009-09-10 5:26 PM

I saw that your goal was to do a spint tri in 2110. What month is it? What sport of the three do you enjoy the most? Which one is your least favorite?

Wow, I wish I could plan ahead like that that!! I'm not sure I'll even be alive...

Well, I guess I'll go ahead and do a tri in 2010 since it will come first. However, I will keep that in mind for 2110

Originally, a friend talked me into Danskin next summer in August. She did it this year and had a blast. I decided that I had better get my fitness geared up and learn how to run. However, I am enjoying training for a goal so much that I am looking for an event to enter earlier in the year. Perhaps Blue Lake in June 2010. I plan on doing a local 5K by the end of the year. My goal will be to jog/run the whole way instead of walking.

I can walk pretty fast but never have run as an adult. So I am just ending my third week of the "Couch to 5K" plan. I am still walking more minutes than jogging but it is improving nicely.

My bike is a 12 year old steel frame but it will do for the next 6 months or so of training and for an event if I have to. It is at the shop right now for a tune-up.

I swam on swim team in HS, but that was 35 years ago. I will be 51 next month. Ugh! That is hard to say because I sure don't feel like it. I haven't done lap swimming since but at least I am comfortable in the water. OWS will be different, but growing up we swam in lakes, rivers, ocean, so I am not super worried about it.

For my first year, I will be satisfied to be a MOP for my age group. Time will tell

Any advice is appreciated!

Dee

My Race Log

Elite

3913

far northern CA

Subject: RE: Fighting Okra - September End of Summer Challenge

blujay65 - 2009-09-10 3:37 PM

Wow, I wish I could plan ahead like that that!! I'm not sure I'll even be alive...

Ha Ha Ha!!!!! I guess that's what I get for typing while nursing!!!

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Expert

1007

Hattiesburg, Mississippi

Subject: RE: Fighting Okra - September End of Summer Challenge

Good morning Fighting Okra!!!

My Race Log

Expert

1007

Hattiesburg, Mississippi

Subject: RE: Fighting Okra - September End of Summer Challenge

Yesterday was a busy day- no wonder I am still tired!

In a bit I'll be off for a short run.

I'll check back again later!

My Race Log

Expert

1007

Hattiesburg, Mississippi

Subject: RE: Fighting Okra - September End of Summer Challenge

deehtz - 2009-09-10 11:04 PM

blujay65 - 2009-09-10 3:37 PM

owl_girl - 2009-09-10 5:26 PM

I saw that your goal was to do a spint tri in 2110. What month is it? What sport of the three do you enjoy the most? Which one is your least favorite?

Wow, I wish I could plan ahead like that that!! I'm not sure I'll even be alive...

Well, I guess I'll go ahead and do a tri in 2010 since it will come first. However, I will keep that in mind for 2110

Originally, a friend talked me into Danskin next summer in August. She did it this year and had a blast. I decided that I had better get my fitness geared up and learn how to run. However, I am enjoying training for a goal so much that I am looking for an event to enter earlier in the year. Perhaps Blue Lake in June 2010. I plan on doing a local 5K by the end of the year. My goal will be to jog/run the whole way instead of walking.

I can walk pretty fast but never have run as an adult. So I am just ending my third week of the "Couch to 5K" plan. I am still walking more minutes than jogging but it is improving nicely.

My bike is a 12 year old steel frame but it will do for the next 6 months or so of training and for an event if I have to. It is at the shop right now for a tune-up.

I swam on swim team in HS, but that was 35 years ago. I will be 51 next month. Ugh! That is hard to say because I sure don't feel like it. I haven't done lap swimming since but at least I am comfortable in the water. OWS will be different, but growing up we swam in lakes, rivers, ocean, so I am not super worried about it.

For my first year, I will be satisfied to be a MOP for my age group. Time will tell

Any advice is appreciated!

Dee

Dee,

Sounds to me like you are making excellent progress. Best of all it sounds like you are taking it slow and steady. I have met a number of new triathletes that just push way to hard when starting and end up injured (and I was one of them!). A 5K is a great goal, I bet you'll surprise yourself and do really well. A tri in June is absolutely doable!

Cheers, Jen

My Race Log

Champion

6225

Subject: RE: Fighting Okra - September End of Summer Challenge

MORNING OKRA-ites.

splendid morning.

rest day for me.

just in the nick of time.

long ride on tap tomorrow - 50 miles - w a lunch break in the middle - in prep for the Cook Forest 60 miler the end of the month.

heading out w a groovy bunch of people - three of whom are triathletes.

then w all the swim minutes i put in at the swim clinic, i think im off the hook swimming on Sunday.

just an easy 4 miler to do - im gonna head out early while the suns coming up. ahhhhh.

and a more SOMBER NOTE.......

for all those who lost their lives or were injured, for the friends and families that lost loved ones on that horrific day on 9/11....MAY WE NEVER FORGET.

stacieb

Edited by skrtrnr 2009-09-11 7:32 AM

My Race Log

Champion

6225

Subject: RE: Fighting Okra - September End of Summer Challenge

blujay65 - 2009-09-11 6:21 AM

deehtz - 2009-09-10 11:04 PM

blujay65 - 2009-09-10 3:37 PM

owl_girl - 2009-09-10 5:26 PM

I saw that your goal was to do a spint tri in 2110. What month is it? What sport of the three do you enjoy the most? Which one is your least favorite?

Wow, I wish I could plan ahead like that that!! I'm not sure I'll even be alive...

Well, I guess I'll go ahead and do a tri in 2010 since it will come first. However, I will keep that in mind for 2110

Originally, a friend talked me into Danskin next summer in August. She did it this year and had a blast. I decided that I had better get my fitness geared up and learn how to run. However, I am enjoying training for a goal so much that I am looking for an event to enter earlier in the year. Perhaps Blue Lake in June 2010. I plan on doing a local 5K by the end of the year. My goal will be to jog/run the whole way instead of walking.

I can walk pretty fast but never have run as an adult. So I am just ending my third week of the "Couch to 5K" plan. I am still walking more minutes than jogging but it is improving nicely.

My bike is a 12 year old steel frame but it will do for the next 6 months or so of training and for an event if I have to. It is at the shop right now for a tune-up.

I swam on swim team in HS, but that was 35 years ago. I will be 51 next month. Ugh! That is hard to say because I sure don't feel like it. I haven't done lap swimming since but at least I am comfortable in the water. OWS will be different, but growing up we swam in lakes, rivers, ocean, so I am not super worried about it.

For my first year, I will be satisfied to be a MOP for my age group. Time will tell

Any advice is appreciated!

Dee

Dee,

Sounds to me like you are making excellent progress. Best of all it sounds like you are taking it slow and steady. I have met a number of new triathletes that just push way to hard when starting and end up injured (and I was one of them!). A 5K is a great goal, I bet you'll surprise yourself and do really well. A tri in June is absolutely doable!

Cheers, Jen

DEE, i totally agree with JEN.

i think you off to a FABULOUS start.

slow and steady WINs the race!

HAPPY TRI'ING.
stacieb

My Race Log

Expert

1007

Hattiesburg, Mississippi

Subject: RE: Fighting Okra - September End of Summer Challenge

Got in a nice little 4 miler... was able to do the second half as a tempo run. Of course as I am still getting back to speed any tempo run is slower than I used to go, but it felt good to run faster, first time in a while!

My Race Log

Expert

1007

Hattiesburg, Mississippi

Subject: RE: Fighting Okra - September End of Summer Challenge

skrtrnr - 2009-09-11 7:31 AM MORNING OKRA-ites.

splendid morning.

rest day for me.

just in the nick of time.

long ride on tap tomorrow - 50 miles - w a lunch break in the middle - in prep for the Cook Forest 60 miler the end of the month.

heading out w a groovy bunch of people - three of whom are triathletes.

then w all the swim minutes i put in at the swim clinic, i think im off the hook swimming on Sunday.

just an easy 4 miler to do - im gonna head out early while the suns coming up. ahhhhh.

and a more SOMBER NOTE.......

for all those who lost their lives or were injured, for the friends and families that lost loved ones on that horrific day on 9/11....MAY WE NEVER FORGET.

stacieb

Woo hoo, a rest day for Staci!

And then 50 miles tomorrow, a tough one, my initial though, ugh.. but then the realization, "a lunch break in the middle"... How perfectly proper!

Yea for lunch in the middle!!

Have a great day Staci!

My Race Log

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Expert

1007

Hattiesburg, Mississippi

Subject: RE: Fighting Okra - September End of Summer Challenge

Bill,

Your diligence is admirable!

My Race Log

Elite

3913

far northern CA

Subject: RE: Fighting Okra - September End of Summer Challenge

deehtz - 2009-09-10 9:04 PM

blujay65 - 2009-09-10 3:37 PM

owl_girl - 2009-09-10 5:26 PM

I saw that your goal was to do a spint tri in 2110. What month is it? What sport of the three do you enjoy the most? Which one is your least favorite?

Wow, I wish I could plan ahead like that that!! I'm not sure I'll even be alive...

Well, I guess I'll go ahead and do a tri in 2010 since it will come first. However, I will keep that in mind for 2110

Originally, a friend talked me into Danskin next summer in August. She did it this year and had a blast. I decided that I had better get my fitness geared up and learn how to run. However, I am enjoying training for a goal so much that I am looking for an event to enter earlier in the year. Perhaps Blue Lake in June 2010. I plan on doing a local 5K by the end of the year. My goal will be to jog/run the whole way instead of walking.

I can walk pretty fast but never have run as an adult. So I am just ending my third week of the "Couch to 5K" plan. I am still walking more minutes than jogging but it is improving nicely.

My bike is a 12 year old steel frame but it will do for the next 6 months or so of training and for an event if I have to. It is at the shop right now for a tune-up.

I swam on swim team in HS, but that was 35 years ago. I will be 51 next month. Ugh! That is hard to say because I sure don't feel like it. I haven't done lap swimming since but at least I am comfortable in the water. OWS will be different, but growing up we swam in lakes, rivers, ocean, so I am not super worried about it.

For my first year, I will be satisfied to be a MOP for my age group. Time will tell

Any advice is appreciated!

Dee

Sounds great, Dee! You can, easily, do a 5K by the end of the year! There are always some around Thanksgiving and New Years!

If you are going to make your short tem goal a 5K, then focus your training efforts on your run. Continue to ride your bike but focus on increasing you distance a little at a time rather than pedaling faster. Also get your rear end in the pool once in awhile. I've used the following program for swimming with a lot of success.

http://ruthkazez.com/ZeroTo1mile.html

Don't worry about having a steel bike. My husband still uses his steel bike. He likes "Old Red" and doesn't plan on getting rid of her anytime soon.

Since you are in the NW, you should check out Deschutes Dash in Bend in July. It is really fun and very low key.

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