Newbz' group is FULL (Page 18)

ice, ice, more ice. some advil.

If you have htre time, i would ride a bit more and add water running into your workouts until the foot doesn't hurt at all. maybe a week or os, might be a bit more.

I tend to do that was a warmup to my swim and then just go right into the main set (skipping the normal swim workout).

FWIW i PRed in the my first 4 triathlons last year on the run off of nothing but water running for 2 months before due to a stress frac.

While there is no substitute for specificity (running makes you a better runner and cycling makes you a better biker) I would drop the running (high impact) and substitute it with cycling. I have noticed that while my running does nothing for my cycling – cycling makes me a better runner. I can increase my cardio capacity while cycling (low impact) and much of this will transfer over to running. It is easy to go for a 3+ hour bike ride AND recover from said bike ride much easier than doing the same with running.

Speaking of which, I have not done hardly any cycling this year – in fact up until this weekend I had actually run more miles than biked. So I put in a lot of miles on the bike - and got my a$$ handed to me. I have not been dropped like that in years.

Anyway, I signed up for 70.3 New Orleans on 04/18 (I did this race last year). It is time to get the swim and bike in order. I hope to take huge amounts off of my time from last year.

All, if you are interested in a wetsuit for this year,
check out https://www.xterrawetsuits.com/

once you select a suit, put in my discount code CO-DSC and this will take approx 50% off any suit outside of the 99$ volt.

From my blog:


So, do you guys want to play? We can set a date (or range of dates).

The arnold 5k pump and run is in columbus were i grew up every year, looks nuts. I can do about 5 reps of 70% of my weight.

I'm gonna sit this one out and watch you guys;-)

Kinda sounds like fun.  But it will be more for fun than any real competition.  You pick the date and I'll see if I can keep up.  Right now I would be working  the same 120lb. bench as your buddy, but I'd like to get get it down to 115lbs.  I used to power lift but this would be a different kind of lifting.  I have never done bench for reps but then you're gonna crush me on the run.  But I say giddee up and I'll see what happens.

As much as I would like a brand new suit, my wife would kill me.  I have spent a lot of money in the past 6 months or so getting gear for something I haven't even done yet.  Now.........if I hit the lottery or something, I'll buy all of you guys a brand new top of the line suit.

Hey Dirk – I agree it is just for fun. Actually it will allow me to keep a few minutes of weights in my routine. I used to lift a lot more before this racing thing and even back then I could never put much mass on – I did get stronger but never added any significant muscle to my upper body.

I think I am going to try and add maybe 20 minutes of bench (about 10 sets with not much recovery) 2 times a week. Testing the waters I was able to get 32 reps at 110 pounds (that is at a weight of 158 pounds). I need to drop to 150 to get any lower on the bench press – at 150 lbs it would only be 105. But I think it will be much easier to add 3 reps in 10 weeks than drop my 5K time by a minute.

I hope to be able to lift 40 reps and put in a sub-20 minute 5K which would put me at 6:40 for the competition.
For fun I weighed myself in the push up position just to see how it matched up to the bench press. In the plank position the scale indicated about 68 % of my body weight. However, I know pushups are not the same as bench press – I can hammer out right around 70 pushups.

Hey guys. I'm doing the first open ocean swim this season on Sunday in prep for next weeks Frogman Olympic Tri. The water is still 55 so burrrrrr. That's what they make wetsuits for right? I plan on a full brick of 30 bike/6 run on Saturday. I will be taking it easy on the run as my foot is feeling a bit better and I don't want it to flare up again. Anyway, I hope everyone has a great weekend and gets in some solid training.

Dirk,
Don't forget to play the lottery cause I could use the new fullsuit.

check out hte link i posted above, you can get a new one pretty cheap;-)

Good luck with the swim, sounds like a cold time (i'm going to hide in a blanket and drink coffee and think about it).

Stay warm. I was just busting his balls a bit about the suit. I have a fullsuit for the early races, I may be looking for a shorty though, so I'll definitely use your link. Thanks for keeping up with the posts.

Well it's not bench press but we had an impromptu chin up competition at work the other day and I won.  Not that it is anything to brag about but I was able to do 14 non-cheating chin ups hanging on an awning at a job site.  I won with the 14 and the closest guy to me had 9 and he's 6'3" about 160.  He had almost twice the distance to move as I did so I def had the adavntage.

As far as training, I am in my recovery week this week so nothin's hard for me.  I do have a question, should I stretch my work schedule from a 3 on/1 off work/recovery schedule to a 3 on/1 off  schedule?  Would anyone have any concerns with this type of change for themselves?

was there a typo there? you put 3on/1 off twice..?

Oops, yeah it was supposed to be 4 on/1 off.  I am thinking about escalating my training to get some longer distances in leading up to the half marathon on May 8.


Also, I swam my first 2000 yds ever today.  I kept it easy and light but I was curious how i would feel for a longer distance after not going long for so long.  I ended up swimming the 2k in about 32 minutes.  I am not sure what my exact time was because the lap clock was not running.




Edited by DirkP 2010-03-12 5:02 PM

How is everyone? I have my first tri of the season this weekend. An olympic distance in my home town. First olympic distance in the area so I'm excited to live 5 minutes from the start. I've ridden the course the last couple weekends and ran the 10K course this weekend. My foot is feeling ok. Was able to do an easy pace and keep it at 7:27/mile. Not 100%, but it's bearable. Did an ocean swim with a group yesterday and it was fun. Lots of beach starts out to a buoy and back. Water 58 and not actually that bad. I now feel good for the weekend having got an ocean swim in before the race.
Hope everyone has a great week.

I got a good swim in tonight despite the run in with one of the pool workers.  Totaled 3k yds. and some speed work with 10x50.  I felt like I lost a couple of seconds but I has a wrestling tourney to coach and me and a former wrestler had to have a yearly match.  He's another assistant now and we have always had this bout since he started helping out.  Let's just say youth won this year.  Anyway my arms and lats were screaming before this work out, then I decided this tough workout on top of it.


That's besides the point though.  My run in was when they needed to cut the lap lanes down to 1 (sucks but whatever) and I was trying to squeeze in a 250 before having to move into a lane with 2 other slower swimmers.  I was down to 25 yds left and he kicked me out of the lane with 1 minute left before it was supposed to close......I stewed for a while......then after my workout I decided I would talk to him.  I told him I didn't want to be a jerk but I would like some consideration.  The consideration I wanted was because I was there 5 minutes after the lap lanes were supposed to be opened (5 lanes) and there were only 2 opened.  I stood on the deck next to him while he waited for help to move the lane lines.  It took another 2-3 minutes for my lane to be ready.  I did not think it too much to ask for 30 seconds to get one last length down the pool.  He conceded and we shook hands and I left.  But I was pretty worked up for a little bit especially since he jumped down my throat to get me out of the lane to start.  Oh well enough will the rant.

come swim at my pool and you'll never complain again;-)


training is going well here, warmer weather is making things a LOT easier.

had a good steady 14.5 mi run on sunday, up and down the whole way and cruised through at 6:50 pace. All muddy single track trails up and down a valley:-)

I'm starting a 6 week build phase that will take me from my current 12 or so hours a week up to around 18-20 for next month, before backing down and then racing two HIM's two weeks apart. Really shooting for the overall win in the first one and top 10-14 in the other (MUCH stronger field in the 2nd including normally 4-8 pros).

Have a sprint race on april 17th but i am going to train right through that this year with the two halfs right after. I did pretty well two years ago in it, 2nd out of about 650 people, flatted last year, and would love to win it this year but i'm not losing a week or so of training that eeking out that last bit would require in a taper for 1 place at this race, so we'll hope the drive back to ohio counts as enough rest.

The early season sprint I was looking at I am not going to do because I'll feel guilty if I take a Sunday away from church band.  I have a couple of Sundays back to back here that are going to have me out and I am the only drummer.  I'll find another sprint as soon as I can find a close one.  I am starting to get pretty antsy about racing some stuff now. 

I am looking at doing my first Oly in May or June.  I keep waffling  back and forth about the May race because of water temps.  because I don't have a wetsuit.  BTW, I spoke to my wife about a new wetsuit and I got no response, so I'm thinking its not gonna be a good idea.  A few days earlier I told her we needed to pay down our appliance purchases and my road bike purchase we had to make last year on a year same as cash thing.  They will be coming due in the next couple of months and I am not paying the interest they are gonna dump on us if we don't pay it off.

New 5k PR on another training run tonight.   Not as fast as most of you guys but I'm workin on it.  22:26 is the new time.  I could have run faster but my HR was starting to creep up into the upper 160's.  I didn't want to crush my training for the rest of the week and I would rather PR in a race with some adrenaline.

Wow its been a week and where's everybody at? 

I have been in Ohio over the weekend for a nephews wedding.  I got a 7 mile run in despite have 3 families to visit and a wedding to attend and help with.  I hate those kind of weekends.  Oh well people don't get married all the time.

Had my first olympic tri of the season yesterday and it sucked. I was the proud recipient of the stomach flu on Saturday and continued through the day on Sunday. Bottom line, I was 7 lbs lighter on Sunday morning than Friday afternoon, not good. I got through a rough swim in not bad shape (12th overall), still had a decent bike split (1:10) even though I felt like crap the whole time. The main problem was the run. My open 10K time of 44 min. turned into an hour long death march. My stomach had stabbing pain the whole time and I stopped sweating and got the goosebumps at mile 2. I probably walked 3 miles of the 6.2. After I finished my daughter said, "Good job daddy. You finished." That was my first smile all day. I spent the rest of the day in bed or in the bathroom. After I beat myself up a bit for my horrible run, I focused on the fact that my swim and bike were decent and that I actually made it to the finish in 2:30:42. Now I'll move on and continue training for St. Anthony's and Florida 70.3. Have a great day everyone. 

dirk nice job! i'm going ot be babck in ohio in a few weeks as well!.

Craig, very sorry to hear about your race, getting sick like that is never fun:-(

have had a busy few weeks of training and still adding more.

I had a trail 5k race on sat and ended up 3rd overall and won 50$:-)


On a slightly diff note the girls rowing team i coach had their first race yesterday, and over 6 events we had every single boat in the top 4. Before i started coaching here they normally have 1-2 boats out of 6-10 in the top 5. We ended up with a 4th, a 3rd, two 2nds, and two 1sts:-) Ended up placing ahead of some teams they have never beat, and a better record than any race in school history.

This now puts it at 3 years of coaching that my top boat(s) have come in first:-)

David,
Congrats on the rowing team accomplishments. Great job to you and the team!

I was away all of last week helping my sister and her family get ready to move to Sydney Australia. I only got in 4 runs and 1 swim for the entire week. Lots of packing and moving furniture and stuff. Glad to be home!

I have a half-ironman on April 18th that I am not as ready for as I would like to be – I am going to have a big next couple of weeks and focus on the bike.

Sounds like everyone has been pretty busy. 

Craig, you're busyness seems to have been a much less desirable form.  Hope things are going better for you and you can get back to some hardcore training soon.

James, you're getting pretty close to your race too.  Are you looking for anything in particular for the race?  I am thinking about doing a 5k for a PR on April 17.  I have been trying to nail some hard training times at the 5k distance so I should be prepared.

David,  sounds like some sweet rowing action going on for your team.  I hope the streak continues for you.  Heck maybe we'll be seeing you as coach in the summer Olympics in a couple of years.

Back to training this morning with a tough spin class. Even had a good cyclist pass out at the end. Good times! She is okay, just a little too warm in the room and a little too much effort on her part. I caught her before she hit the deck. Today I feel about 90% so I'm back in the swing of things. Soccer practice tonight (I'm a first time coach for my daughter's team of 17 5and6 year olds) then hopefully a swim. Brick scheduled tomorrow and tough intervals with "the fast group" on Thursday morning.

Dirk, Keep running fast for the 5K and good luck.

James, Good luck with HIM training. Mine is fast approaching in May and I have St. Anthony's next month. Hopefully I can fight off any stomach funk for those.

Have a great day guys!