Ran a 10k in June (4 Viewers)

[brettdj]

Less than 2 weeks until my dualthlon. This past week had 100 miles of riding, but no running. The rides were group rides. Saturdays 50 miles was hilly and on about 20 miles of gravel roads(mainly the hills) Sunday's 30 was a slow hilly recovery ride.

Got a run in today. I have been taking the dogs, 1 dog is good for 2 miles. The other 1 mile. 9 minute pace means I need to pull the dogs during the second half of their run.

This weekend will have some runs, but I am not sure. (Camping trip with the church)

I did get some new cycling gear. Some 10/2 racing bib shorts, and a discovery channel jersey from Armstrongs final stage into Paris.

 

[SFBayDuck]

Just got back from a 10 day vacation, haven't had a chance to catch up on the past 2 weeks of posts, but hope everyone is still chugging along.

Managed to get 4 runs in, 3 at 3-3.5 miles and a 5.5 miler, during the 10 days I was gone. The final 3 were all in 4000 ft. elevation in Sun River, OR. Definitely noticed the difference, particularly the first 10 minutes of my first run, I felt like I did 3-4 months ago when I was still getting started, seriously sucking wind (and trying to focus on the exhale, although I haven't gotten that figured out where it helps yet). After the first 10 minutes it got easier, but it was definitely a noticeable difference than the sea-level running I've been doing in San Francisco and Marin.

Still haven't picked the 10K I'll be running, but targeting something in September hopefully, before football really ramps up and the associated road trips for college and bar trips for pro that are sure to be associated slow down my weekend running.

On another note, got my wife to start the couch-to-5K plan this weekend, I hope she sticks with it!

 

[tri-man 47]

Less than 2 weeks until my dualthlon.

How long are the race distances?

 

[tri-man 47]

On another note, got my wife to start the couch-to-5K plan this weekend, I hope she sticks with it!

Awesome!

 

[SFBayDuck]

On another note, got my wife to start the couch-to-5K plan this weekend, I hope she sticks with it!

Awesome!

My thoughts exactly...she's been watching me the last few months, seen the weight I've lost, confidence gained as I've gone farther and faster, etc, and she finally decided she wanted some of that for herself! I'll be encouraging her, even if (as Gstrot so valliantly demonstrated) it slows me down a bit at times.

 

[pigskinliquors]

On another note, got my wife to start the couch-to-5K plan this weekend, I hope she sticks with it!

Awesome!

My thoughts exactly...she's been watching me the last few months, seen the weight I've lost, confidence gained as I've gone farther and faster, etc, and she finally decided she wanted some of that for herself! I'll be encouraging her, even if (as Gstrot so valliantly demonstrated) it slows me down a bit at times.

AWESOME Duck!! You can join the club of FBG's who have had wives want to join in on their training (I'm also a proud member!). At least in my case, my wife's self-confidence has never been better, and she's in better shape now (by quite a bit; and she was always fairly fit), then she was when we 1st met 17 years ago (when she was 18). Best of luck to both of you.

 

[pigskinliquors]

I ran 7 miles tonight.

I did learned a couple of valuable lessons though, never run 7 miles less than an hour after eating 3 big plates of salad. I felt like I was going to barf almost the whole run. I also forgot to vaseline the nips, so I had another bloody shirt when I was done.

Despite those two problems I still managed to average under 10 minutes per mile, and finished only 2 and a half minutes slower than last week.

I hope everyone had a great day.

Darrin

Eating one plate of salad (w/o even running) makes me want to barf :nonsaladeater:. I hate the old bloody shirt.

 

[Rock Lonemilk]

Sorry for the hijack, but mark your calendars - I'm going to drown on 9/15/07.

What's the best way to go about learning how to swim better in only 9 weeks? I only need to be able to survive .25 mile in the water, but tonight I couldn't have made it 100 yards in open water without drowning.

 

[Darrinll40]

I ran 7 miles tonight.

I did learned a couple of valuable lessons though, never run 7 miles less than an hour after eating 3 big plates of salad. I felt like I was going to barf almost the whole run. I also forgot to vaseline the nips, so I had another bloody shirt when I was done.

Despite those two problems I still managed to average under 10 minutes per mile, and finished only 2 and a half minutes slower than last week.

I hope everyone had a great day.

Darrin

Eating one plate of salad (w/o even running) makes me want to barf :nonsaladeater:. I hate the old bloody shirt.

I love salads. It is what my wife and I eat most for dinner these days. Every once in a while I will throw in some canned chicken breast to get a bit of meat, but even the "cheese" in our salad is made from soy products.

 

[Darrinll40]

Sorry for the hijack, but mark your calendars - I'm going to drown on 9/15/07.What's the best way to go about learning how to swim better in only 9 weeks? I only need to be able to survive .25 mile in the water, but tonight I couldn't have made it 100 yards in open water without drowning.

I can't really help you with the swimming thing. But a quarter mile is not that far, so keep training and I am sure that you will do fine. Your post reminded me that I still have 9 weeks before my next race, a 4 miler. How depressing.

 

[brettdj]

Less than 2 weeks until my dualthlon.

How long are the race distances?

3 mile run15 mile bike3 mile run

 

[bentley]

Yesterday, I bought my first "real" pair of running shoes. Previously, I'd been using the cheapest pair of Nike running shoes I could find. I replaced them with some New Balance shoes that seem to fit my running style. The balls of my feet hurt today from running last night. Is there some kind of "break in" period when you get new running shoes?

 

[Dash]

Yesterday, I bought my first "real" pair of running shoes. Previously, I'd been using the cheapest pair of Nike running shoes I could find. I replaced them with some New Balance shoes that seem to fit my running style. The balls of my feet hurt today from running last night. Is there some kind of "break in" period when you get new running shoes?

My shoes usually take two to three 3 mile runs to break in. They never feel just right until the third or fourth run. Did you get the shoes at a running store that checked your running motion and had you try on a few and take a quick jog?

 

[BassNBrew]

Got one of the few remaining spots for the September century to the top of Grandfather Mountain. I have until the end of this month to commit to the Nightmare Double Century in late August and the Adventure Tri in September.Got in 3 hours of training yesterday and a 52 mile ride this morning. My average wasn't great at 17.8. Between the heat, sun, and road grime I may have changed my race this morning. Finally starting to lose some weight.

52 is awesome! For me, weight loss starts about two weeks after intense training. If you keep putting these types of miles in, you'll be whittled down to nothing. Three hours is a lot of time in the saddle

I realize that we're talking about mostly water weight, but I finally moved to the woman's scale for the man's scale. Weighed in at 206 over the weekend and 197 today. I've been told that you burn 70 cal per mile which equates to 3640 cal this morning. I heard the tour guys consume 7800 cal per day which makes sense when they are cranking out a century a day.Regarding the saddle time... <----- my boysI've only logged 1550 miles since the beginning or March. Half in the mountains, but still surprisely low. I rode with a guy last weekend who already has 6000 in this year. A guy friend of mine has 2500 logged. I do have about 40 hours of spin classes which equates to another 700 miles. The focus has definately been on quality rides and ample recovery over just slogging out miles.

Curious here. How did you figure the 700 miles from 40 hours of spin class? Based on resistance/pacing/your average ride speeds or does your gym's bikes have a simulated distance built in? 70 calories a mile? Must be the few extra pounds you have on me. I only weigh in at 162-165 and my 41 miler this weekend was only a hair over 1800 calories. My HR was manageable varying between high 140s and mid-high 160s (considering I top out between 205-210 I don't get in the yellow until the high 160s, low 170s). That equates to about 45 calories per mile, on par with other similar effort workouts which have averaged around 45-50 calories per mile.

700 sounds about right to me. At 18 miles per hour, he'd have 720 miles in.

 

[GStrot]

On another note, got my wife to start the couch-to-5K plan this weekend, I hope she sticks with it!

Awesome!

My thoughts exactly...she's been watching me the last few months, seen the weight I've lost, confidence gained as I've gone farther and faster, etc, and she finally decided she wanted some of that for herself! I'll be encouraging her, even if (as Gstrot so valliantly demonstrated) it slows me down a bit at times.

Wait until I tell my wife I am helping relationships.

 

[tri-man 47]

Sorry for the hijack, but mark your calendars - I'm going to drown on 9/15/07.What's the best way to go about learning how to swim better in only 9 weeks? I only need to be able to survive .25 mile in the water, but tonight I couldn't have made it 100 yards in open water without drowning.

Rock: First of all, recognize that swim training is different than running. With running, we tend to run continuously (other than track work/interval training). Swim training is best done in short blocks - single laps (back and forth) or double laps (=100 yards in a standard pool). Most people swim inefficiently. Our back ends sink too much ...our heads don't turn smoothly ...our shoulders stay too square in the water and create resistance ...we don't get a good 'catch and pull' with our stroke. The short lengths help us focus-focus-focus to try and eliminate the wasted/bad motion. Don't worry about distance. Worry about technique, and let the distance come. Don't try to stroke fast, but instead work on a smooth, rhythmic stroke. Specifics:So you have access to a pool (or lake), right? And you have goggles? As you prepare, think about fish and boats. Fish swim vertically so they can cut through the water. We want to do that, too. The swim motion is one of keeping the head rather still (except for the breathing motion) but rotating the body - pushing the armpit down with one stroke, then rotating and pushing the other armpit down as you pull through. Don't leave the body flat on the surface. And like a boat, you want to be streamlined at the front so you can cut through the water. A key here is the hand entry - it's like sliding your hand/arm into the sleeve of a coat over your head. The hand should enter the water almost straight above your head. As it enters, the hand continues to slide forward a bit until you then 'catch' the water to start your pull back. Don't slap the water ...don't rush it. You're trying to swim "long."To breathe, turn your head with your body (almost like you're holding a tennis ball under your chin) in a smooth rhythm. It's OK to always breathe on just one side ('bilateral' breathing is a good skill, but harder to learn). Try not to yank your head way out of the water. You'll get used to some water running down your face/mouth as you turn. As you pull through with the arm, don't let the arm sink real deep - keep the elbow up (nearer the surface). Don't let the hand cross past the middle line of your body ...it throws off your balance. Feel yourself catching the water with your hand and forearm. Feel yourself pull all the way through! Your hand should exit down near your hip.You don't need a big kick, especially since you need the legs for the bike and run. Just try to get a kick that's in rhythm with the rest of your stroke. You don't need to be breaking the surface of the water with a big kick.How to practice all this? Do a length, or a lap. Focus on one piece (hand entry; head turn; pull through; kick; etc.). Do another length or lap. Think about what worked, or what didn't. Do another. Don't worry about speed, focus on an efficient stroke. You only need to do about nine laps in a traditional 25 yard pool, so it'll come.

 

[pigskinliquors]

Sorry for the hijack, but mark your calendars - I'm going to drown on 9/15/07.What's the best way to go about learning how to swim better in only 9 weeks? I only need to be able to survive .25 mile in the water, but tonight I couldn't have made it 100 yards in open water without drowning.

Rock: First of all, recognize that swim training is different than running. With running, we tend to run continuously (other than track work/interval training). Swim training is best done in short blocks - single laps (back and forth) or double laps (=100 yards in a standard pool). Most people swim inefficiently. Our back ends sink too much ...our heads don't turn smoothly ...our shoulders stay too square in the water and create resistance ...we don't get a good 'catch and pull' with our stroke. The short lengths help us focus-focus-focus to try and eliminate the wasted/bad motion. Don't worry about distance. Worry about technique, and let the distance come. Don't try to stroke fast, but instead work on a smooth, rhythmic stroke. Specifics:So you have access to a pool (or lake), right? And you have goggles? As you prepare, think about fish and boats. Fish swim vertically so they can cut through the water. We want to do that, too. The swim motion is one of keeping the head rather still (except for the breathing motion) but rotating the body - pushing the armpit down with one stroke, then rotating and pushing the other armpit down as you pull through. Don't leave the body flat on the surface. And like a boat, you want to be streamlined at the front so you can cut through the water. A key here is the hand entry - it's like sliding your hand/arm into the sleeve of a coat over your head. The hand should enter the water almost straight above your head. As it enters, the hand continues to slide forward a bit until you then 'catch' the water to start your pull back. Don't slap the water ...don't rush it. You're trying to swim "long."To breathe, turn your head with your body (almost like you're holding a tennis ball under your chin) in a smooth rhythm. It's OK to always breathe on just one side ('bilateral' breathing is a good skill, but harder to learn). Try not to yank your head way out of the water. You'll get used to some water running down your face/mouth as you turn. As you pull through with the arm, don't let the arm sink real deep - keep the elbow up (nearer the surface). Don't let the hand cross past the middle line of your body ...it throws off your balance. Feel yourself catching the water with your hand and forearm. Feel yourself pull all the way through! Your hand should exit down near your hip.You don't need a big kick, especially since you need the legs for the bike and run. Just try to get a kick that's in rhythm with the rest of your stroke. You don't need to be breaking the surface of the water with a big kick.How to practice all this? Do a length, or a lap. Focus on one piece (hand entry; head turn; pull through; kick; etc.). Do another length or lap. Think about what worked, or what didn't. Do another. Don't worry about speed, focus on an efficient stroke. You only need to do about nine laps in a traditional 25 yard pool, so it'll come.

Actually excellent posting. I swim approximately twice a week and took notes on the posting, as you forget about things to think about while in the water. There's only two things I would add (please note that I am also a neophyte swimmer):1) Count strokes for each length, which is a real good indicator of whether what you are doing is working2) You'll need to practice "sighting" in the water, as open water swims generally don't have a nice big line to look at at the bottom of the water (like a pool does). You do this by lifting your head at the end of "x" number of strokes, while looking for a marker in front of you. I currently "sight" every 10th stroke (approx. 25 yards for me), though I used to sight every 5th (when I started). If you don't have a lake/river/ocean to practice this in, do it in the pool, by closing your eyes except for when you are sighting. Thanks for the tips Tri-Man!!

 

[pigskinliquors]

On another note, got my wife to start the couch-to-5K plan this weekend, I hope she sticks with it!

Awesome!

My thoughts exactly...she's been watching me the last few months, seen the weight I've lost, confidence gained as I've gone farther and faster, etc, and she finally decided she wanted some of that for herself! I'll be encouraging her, even if (as Gstrot so valliantly demonstrated) it slows me down a bit at times.

Wait until I tell my wife I am helping relationships.

Make sure you say it clearly, so she doesn't hear "having" instead

 

[pigskinliquors]

Less than 2 weeks until my dualthlon.

How long are the race distances?

3 mile run15 mile bike3 mile run

Can you give us a post which gives us an idea about how you are training?

 

[Rock Lonemilk]

Sorry for the hijack, but mark your calendars - I'm going to drown on 9/15/07.What's the best way to go about learning how to swim better in only 9 weeks? I only need to be able to survive .25 mile in the water, but tonight I couldn't have made it 100 yards in open water without drowning.

Rock: First of all, recognize that swim training is different than running. With running, we tend to run continuously (other than track work/interval training). Swim training is best done in short blocks - single laps (back and forth) or double laps (=100 yards in a standard pool). Most people swim inefficiently. Our back ends sink too much ...our heads don't turn smoothly ...our shoulders stay too square in the water and create resistance ...we don't get a good 'catch and pull' with our stroke. The short lengths help us focus-focus-focus to try and eliminate the wasted/bad motion. Don't worry about distance. Worry about technique, and let the distance come. Don't try to stroke fast, but instead work on a smooth, rhythmic stroke. Specifics:So you have access to a pool (or lake), right? And you have goggles? As you prepare, think about fish and boats. Fish swim vertically so they can cut through the water. We want to do that, too. The swim motion is one of keeping the head rather still (except for the breathing motion) but rotating the body - pushing the armpit down with one stroke, then rotating and pushing the other armpit down as you pull through. Don't leave the body flat on the surface. And like a boat, you want to be streamlined at the front so you can cut through the water. A key here is the hand entry - it's like sliding your hand/arm into the sleeve of a coat over your head. The hand should enter the water almost straight above your head. As it enters, the hand continues to slide forward a bit until you then 'catch' the water to start your pull back. Don't slap the water ...don't rush it. You're trying to swim "long."To breathe, turn your head with your body (almost like you're holding a tennis ball under your chin) in a smooth rhythm. It's OK to always breathe on just one side ('bilateral' breathing is a good skill, but harder to learn). Try not to yank your head way out of the water. You'll get used to some water running down your face/mouth as you turn. As you pull through with the arm, don't let the arm sink real deep - keep the elbow up (nearer the surface). Don't let the hand cross past the middle line of your body ...it throws off your balance. Feel yourself catching the water with your hand and forearm. Feel yourself pull all the way through! Your hand should exit down near your hip.You don't need a big kick, especially since you need the legs for the bike and run. Just try to get a kick that's in rhythm with the rest of your stroke. You don't need to be breaking the surface of the water with a big kick.How to practice all this? Do a length, or a lap. Focus on one piece (hand entry; head turn; pull through; kick; etc.). Do another length or lap. Think about what worked, or what didn't. Do another. Don't worry about speed, focus on an efficient stroke. You only need to do about nine laps in a traditional 25 yard pool, so it'll come.

Actually excellent posting. I swim approximately twice a week and took notes on the posting, as you forget about things to think about while in the water. There's only two things I would add (please note that I am also a neophyte swimmer):1) Count strokes for each length, which is a real good indicator of whether what you are doing is working2) You'll need to practice "sighting" in the water, as open water swims generally don't have a nice big line to look at at the bottom of the water (like a pool does). You do this by lifting your head at the end of "x" number of strokes, while looking for a marker in front of you. I currently "sight" every 10th stroke (approx. 25 yards for me), though I used to sight every 5th (when I started). If you don't have a lake/river/ocean to practice this in, do it in the pool, by closing your eyes except for when you are sighting. Thanks for the tips Tri-Man!!

You guys ROCK! Thanks for the excellent advice. Now I have something to focus on other than how out of shape I am.

 

[RoarinSonoran]

Sorry for the hijack, but mark your calendars - I'm going to drown on 9/15/07.What's the best way to go about learning how to swim better in only 9 weeks? I only need to be able to survive .25 mile in the water, but tonight I couldn't have made it 100 yards in open water without drowning.

You might check with the local triathlon groups (and perhaps Team In Training as well) for info about swimming-for-tri workshops. I know of one held this past January here in Phoenix, but I don't know how prevalent they are.I intended to do 4x800 this morning, but only managed to get in 2x due to time constraints. After a mile warmup (exceedingly fast for a warmup, in the 8:30-8:40 range ), I posted a 3:18 and a 3:25. I'm looking to build up to 10x800, a la the "Yasso 800s". The schtick is that you build up to 10 consistent 800s, your times should be a predictor of your marathon time (e.g. want to run a 4hr marathon? run 4min 800s). This should prove interesting, as my best marathon time is a hair under 4:30 (six weeks ago!), and these early results say I could knock an hour off of that. lol We shall see. I do need to add more speed work to my routine, and I don't have a marathon looming anytime soon (just two halfs), so I won't be too disappointed if my 10x are nowhere near 3:30 when all is said and done. I'll just add the workouts and let the chips fall where they will.

 

[mr. furley]

since i'm creeping up on the end of the couch potato to 5k plan, are there any addendums to it to keep me increasing distance? not really interested in pushing the 10k just YET but i'd like to steadily increase my distance to, say, 5 miles.

 

[mr. furley]

how about running in the rain?

is that bad?

 

[pigskinliquors]

how about running in the rain?is that bad?

Rain...no. Lighting...yes.

 

[RoarinSonoran]

how about running in the rain?is that bad?

Rain...no. Lighting...yes.

We're FBGs, aren't we? We can run between the raindrops, and outrun lightning! :speed: ...and...and...we crap thunder! The only problem with running in the rain is the getting wet part. For a 5k it's probably not so bad, but you really don't want to have to lug the extra water weight for 26.2miles. The longer the distance, wet feet can also result in blisters. Avoid the puddles -- that'll soak your shoes faster than anything, plus you don't know how deep a pothole might be lurking there. Other than that, a light rain cools you down. One benefit is that the chicks will be running in wet tshirts.

 

[SFBayDuck]

since i'm creeping up on the end of the couch potato to 5k plan, are there any addendums to it to keep me increasing distance? not really interested in pushing the 10k just YET but i'd like to steadily increase my distance to, say, 5 miles.

I think somewhere in that site it talks about not increasing your time/distance by more than 10% each week. Most people here, and most of the training programs I've seen, seem to subscribe to a few short/regular runs and one long run each week. That's what I've started to do the past month or so, still running my 3-3.5 miles 2-3 times per week, and then on the weekend running one longer one, slowly increasing the distance of that run each week.

 

[mr. furley]

i've noticed that the gradual increases in this program are typically like 1-2 minutes per week. which seems fine. just wanted to know if that was really slow.. or pretty typical.

but thought there may be some sorta supplement to the CPto5K plan.

 

[RoarinSonoran]

i've noticed that the gradual increases in this program are typically like 1-2 minutes per week. which seems fine. just wanted to know if that was really slow.. or pretty typical.but thought there may be some sorta supplement to the CPto5K plan.

Just find another program, say for a 10k. Stop when you get to 5miles.

 

[Righetti]

the 2nd week of Marathon Training is behind me.. did 4 miles in Belgium, 8 miles in Holland on Saturday and did a 5 miler when I landed back in NY...next week I have a 10 miler.. I just hope the temperature drops a bit..or at least the humidity

How does jet lag not kill you on these runs?

not sure.. but I will spend one week in China during this training which will suck.. i might have to run on the plane

 

[Righetti]

Ran in the downpour this morning.. i have never been so wet in my entire life.. The lightning at 7am scared the crap out of me..but i was already 3 miles into a 5 miler

 

[mr. furley]

good lawd it was hot out there today

ran 2 miles after a SERIOUS downpour. it got sunny about 10 minutes after the hardest rain stopped and then started to roast the concrete. i was dripping sweat about 3 minutes in and dead on my feet at the end.

 

[meeka]

Well fellas I have been gone for some time now, but am back to report an update.

I have been doing alot of cardio these last few weeks, but have not been running as much as I would like. My right ankle has been a problem for me for about a month now. After my first 5 mile run it started hurting when I ran after that. 2 weeks later I was able to do another 5 mile run and had the same problems after that run.

Moving forward to this past Sunday when my brother-in-law calls and asks if me and my wife want to run an 8K this Saturday. It has been about 2 weeks since my last 5 mile run and I think I am up for it.

My wife has been doing a lot of running since our 5K in April. She is up to 4 miles and will probably fly past me soon. I am very proud of her for her progress, but we will be running seperatly on Saturday. She is not sure if she will be able to run the whole 5 miles, so we will run our own races.

We also signed up for another 5K in August and we will also run these by ourselves to get an idea of what times we can run.

It is really nice to have my wife also into running. All thanks to Gstrot and tons of others that have been here in this thread.

 

[BassNBrew]

First bric under my belt. 20 mi bike at 20.2 followed by 5K run at 28m15s which included stopping to stretch my cramping calves. One thing I've added back to my routine is weight training on the legs. Specifically calve raises, leg curls, leg ext. Been doing this everytime I go to the gym and it seems to be helping keep the aches and pains at bay.

Saturday is my next ride. Not sure of the distance as I may have a "date" which means I'll drop back from 100 mi to 65 mi. Waiting for confirmation there. I'm not going to taper and will just treat it as a training ride. I'm 90% sure I'm going to attempt the Nightmare 200 next month. Any NE pedalers want to join me?

 

[culdeus]

First bric under my belt. 20 mi bike at 20.2 followed by 5K run at 28m15s which included stopping to stretch my cramping calves. One thing I've added back to my routine is weight training on the legs. Specifically calve raises, leg curls, leg ext. Been doing this everytime I go to the gym and it seems to be helping keep the aches and pains at bay.Saturday is my next ride. Not sure of the distance as I may have a "date" which means I'll drop back from 100 mi to 65 mi. Waiting for confirmation there. I'm not going to taper and will just treat it as a training ride. I'm 90% sure I'm going to attempt the Nightmare 200 next month. Any NE pedalers want to join me?

Come to Texas in August. Join pigskin and myself. Hilarity and sweat will ensue.I've been doing a bunch of spin classes. I'm turning into a freaking monster. Hills that I'd do half and half tempo and mash are now all mash. I'm absolutely raping some hills that used to be a big struggle. My endurance isn't all that because of weather and recovering from surgery, but if I can throw in some long rides on the weekends and the spin and I should knock down my 5 hour century easy in August.

 

[BassNBrew]

First bric under my belt. 20 mi bike at 20.2 followed by 5K run at 28m15s which included stopping to stretch my cramping calves. One thing I've added back to my routine is weight training on the legs. Specifically calve raises, leg curls, leg ext. Been doing this everytime I go to the gym and it seems to be helping keep the aches and pains at bay.Saturday is my next ride. Not sure of the distance as I may have a "date" which means I'll drop back from 100 mi to 65 mi. Waiting for confirmation there. I'm not going to taper and will just treat it as a training ride. I'm 90% sure I'm going to attempt the Nightmare 200 next month. Any NE pedalers want to join me?

Come to Texas in August. Join pigskin and myself. Hilarity and sweat will ensue.I've been doing a bunch of spin classes. I'm turning into a freaking monster. Hills that I'd do half and half tempo and mash are now all mash. I'm absolutely raping some hills that used to be a big struggle. My endurance isn't all that because of weather and recovering from surgery, but if I can throw in some long rides on the weekends and the spin and I should knock down my 5 hour century easy in August.

I love to if you didn't live a thousand or so miles away and your oil companies weren't bending me over every day. People laugh at me when I mention spin classes. What they don't understand is that you can go harder and longer in a training session....no intersections, no downhills, no bike control issues. Definately will improve your cardio although it doesn't seem to hit the right leg muscles.

 

[culdeus]

First bric under my belt. 20 mi bike at 20.2 followed by 5K run at 28m15s which included stopping to stretch my cramping calves. One thing I've added back to my routine is weight training on the legs. Specifically calve raises, leg curls, leg ext. Been doing this everytime I go to the gym and it seems to be helping keep the aches and pains at bay.Saturday is my next ride. Not sure of the distance as I may have a "date" which means I'll drop back from 100 mi to 65 mi. Waiting for confirmation there. I'm not going to taper and will just treat it as a training ride. I'm 90% sure I'm going to attempt the Nightmare 200 next month. Any NE pedalers want to join me?

Come to Texas in August. Join pigskin and myself. Hilarity and sweat will ensue.I've been doing a bunch of spin classes. I'm turning into a freaking monster. Hills that I'd do half and half tempo and mash are now all mash. I'm absolutely raping some hills that used to be a big struggle. My endurance isn't all that because of weather and recovering from surgery, but if I can throw in some long rides on the weekends and the spin and I should knock down my 5 hour century easy in August.

I love to if you didn't live a thousand or so miles away and your oil companies weren't bending me over every day. People laugh at me when I mention spin classes. What they don't understand is that you can go harder and longer in a training session....no intersections, no downhills, no bike control issues. Definately will improve your cardio although it doesn't seem to hit the right leg muscles.

It saves time. An hour in there is probably the same work as an hour and a half on the road. Because you never stop pedalling and the work is mostly interval and tension based.

 

[pigskinliquors]

i've noticed that the gradual increases in this program are typically like 1-2 minutes per week. which seems fine. just wanted to know if that was really slow.. or pretty typical.but thought there may be some sorta supplement to the CPto5K plan.

A good rule of thumb is to not increase your mileage more than 10% per week = if you are doing 10 miles one week, the following week your total should be no more than 11. If you are doing 50 miles = 55 the next week. You can, and should, throw in a lighter week (I prefer every third), then bump up the mileage in the week after a light week to be 10% more than what you did two week prior.

 

[pigskinliquors]

First bric under my belt. 20 mi bike at 20.2 followed by 5K run at 28m15s which included stopping to stretch my cramping calves. One thing I've added back to my routine is weight training on the legs. Specifically calve raises, leg curls, leg ext. Been doing this everytime I go to the gym and it seems to be helping keep the aches and pains at bay.

Saturday is my next ride. Not sure of the distance as I may have a "date" which means I'll drop back from 100 mi to 65 mi. Waiting for confirmation there. I'm not going to taper and will just treat it as a training ride. I'm 90% sure I'm going to attempt the Nightmare 200 next month. Any NE pedalers want to join me?

Come to Texas in August. Join pigskin and myself. Hilarity and sweat will ensue.I've been doing a bunch of spin classes. I'm turning into a freaking monster. Hills that I'd do half and half tempo and mash are now all mash. I'm absolutely raping some hills that used to be a big struggle. My endurance isn't all that because of weather and recovering from surgery, but if I can throw in some long rides on the weekends and the spin and I should knock down my 5 hour century easy in August.

I'm still not confirmed, as I have a speaking engagement on the 26th, which has a reception on the 25th that I'm hoping to get out of.

 

[culdeus]

First bric under my belt. 20 mi bike at 20.2 followed by 5K run at 28m15s which included stopping to stretch my cramping calves. One thing I've added back to my routine is weight training on the legs. Specifically calve raises, leg curls, leg ext. Been doing this everytime I go to the gym and it seems to be helping keep the aches and pains at bay.

Saturday is my next ride. Not sure of the distance as I may have a "date" which means I'll drop back from 100 mi to 65 mi. Waiting for confirmation there. I'm not going to taper and will just treat it as a training ride. I'm 90% sure I'm going to attempt the Nightmare 200 next month. Any NE pedalers want to join me?

Come to Texas in August. Join pigskin and myself. Hilarity and sweat will ensue.I've been doing a bunch of spin classes. I'm turning into a freaking monster. Hills that I'd do half and half tempo and mash are now all mash. I'm absolutely raping some hills that used to be a big struggle. My endurance isn't all that because of weather and recovering from surgery, but if I can throw in some long rides on the weekends and the spin and I should knock down my 5 hour century easy in August.

I'm still not confirmed, as I have a speaking engagement on the 26th, which has a reception on the 25th that I'm hoping to get out of.

 

[Rock Lonemilk]

Another question for the swimmers. What can you tell me about lane etiquette? If someone's in the lane, can I just jump in and share it with them? If so, do we just split it into 2 sides and stay in our own half of the lane, or do we swim up one side and down the other in kind of a circular fashion?

TIA

 

[pigskinliquors]

First bric under my belt. 20 mi bike at 20.2 followed by 5K run at 28m15s which included stopping to stretch my cramping calves. One thing I've added back to my routine is weight training on the legs. Specifically calve raises, leg curls, leg ext. Been doing this everytime I go to the gym and it seems to be helping keep the aches and pains at bay.Saturday is my next ride. Not sure of the distance as I may have a "date" which means I'll drop back from 100 mi to 65 mi. Waiting for confirmation there. I'm not going to taper and will just treat it as a training ride. I'm 90% sure I'm going to attempt the Nightmare 200 next month. Any NE pedalers want to join me?

Great Brick BnB!! Transitioning from the bike to the run is one of the wildest feelings in the world. The more bricks you have, the less "woggly" your legs will feel, but for me, it is still a funky feeling. The toughest part is to keep your first mile at pace, because your legs just want to take off at the cadence you were cycling. Some of my fastest runs have come after long bike rides, because your legs are ready for take-off right away. Triathlon Magazine, and Runner's World have both gone the route of pushing weight training (as part of a daily routine) over stretching (still doing, but only minimally). It seems to be the best method to keep from being injured.

 

[culdeus]

Another question for the swimmers. What can you tell me about lane etiquette? If someone's in the lane, can I just jump in and share it with them? If so, do we just split it into 2 sides and stay in our own half of the lane, or do we swim up one side and down the other in kind of a circular fashion?TIA

Always ask before sharing. Nobody will say no, but still. The last guy in the lane should at least yield to a certain extent to the dude that was their first. That means perhaps taking a little more of a break at the end of a set or whatever to stay as much out of phase as possible with the other guy.

 

[pigskinliquors]

First bric under my belt. 20 mi bike at 20.2 followed by 5K run at 28m15s which included stopping to stretch my cramping calves. One thing I've added back to my routine is weight training on the legs. Specifically calve raises, leg curls, leg ext. Been doing this everytime I go to the gym and it seems to be helping keep the aches and pains at bay.

Saturday is my next ride. Not sure of the distance as I may have a "date" which means I'll drop back from 100 mi to 65 mi. Waiting for confirmation there. I'm not going to taper and will just treat it as a training ride. I'm 90% sure I'm going to attempt the Nightmare 200 next month. Any NE pedalers want to join me?

Come to Texas in August. Join pigskin and myself. Hilarity and sweat will ensue.I've been doing a bunch of spin classes. I'm turning into a freaking monster. Hills that I'd do half and half tempo and mash are now all mash. I'm absolutely raping some hills that used to be a big struggle. My endurance isn't all that because of weather and recovering from surgery, but if I can throw in some long rides on the weekends and the spin and I should knock down my 5 hour century easy in August.

I'm still not confirmed, as I have a speaking engagement on the 26th, which has a reception on the 25th that I'm hoping to get out of.

My neighbor is in charge of the arrangements, and I was on vacation from June 10th through last week, and he is now on vacation. I leave today for another 15 days, so I won't know until then. IF he makes it, I'll be there.

 

[tri-man 47]

Another question for the swimmers. What can you tell me about lane etiquette? If someone's in the lane, can I just jump in and share it with them? If so, do we just split it into 2 sides and stay in our own half of the lane, or do we swim up one side and down the other in kind of a circular fashion?TIA

Always ask before sharing. Nobody will say no, but still. The last guy in the lane should at least yield to a certain extent to the dude that was their first. That means perhaps taking a little more of a break at the end of a set or whatever to stay as much out of phase as possible with the other guy.

And typically it becomes a circular pattern. But gauge it by the pool you're in. If you're the seventh one in a six lane pool, it might be just as easy to create an extra lane. When there are 10-15 people in a six lane pool, it's much more likely to be circular. Since you're just gearing up on your swimming, and will not be doing steady laps for a while, just try to find a slow lane (some pools even mark lanes from slow to fast) ...that'll probably be a lane with someone doing slow sidestroke or light kicking only.

 

[pigskinliquors]

Bye All! I'm heading back to California for a couple of weeks to catch up with my family and to do as little as possible. I'll try to get a few runs in, and maybe even a Lake swim or two, but I won't be pushing it. I'll be back around the 6th of August. Best of luck to all who have races between then and now (especially Tri-Man = have a blast with your Half IM!!). I look forward to getting caught up when I return.

 

[GStrot]

All thanks to Gstrot and tons of others that have been here in this thread.

All I did was post a thread asking for help. Nice job getting your wife involved. It makes things easier. trust me.

 

[GStrot]

First bric under my belt. 20 mi bike at 20.2 followed by 5K run at 28m15s which included stopping to stretch my cramping calves. One thing I've added back to my routine is weight training on the legs. Specifically calve raises, leg curls, leg ext. Been doing this everytime I go to the gym and it seems to be helping keep the aches and pains at bay.

Saturday is my next ride. Not sure of the distance as I may have a "date" which means I'll drop back from 100 mi to 65 mi. Waiting for confirmation there. I'm not going to taper and will just treat it as a training ride. I'm 90% sure I'm going to attempt the Nightmare 200 next month. Any NE pedalers want to join me?

Come to Texas in August. Join pigskin and myself. Hilarity and sweat will ensue.I've been doing a bunch of spin classes. I'm turning into a freaking monster. Hills that I'd do half and half tempo and mash are now all mash. I'm absolutely raping some hills that used to be a big struggle. My endurance isn't all that because of weather and recovering from surgery, but if I can throw in some long rides on the weekends and the spin and I should knock down my 5 hour century easy in August.

I'm still not confirmed, as I have a speaking engagement on the 26th, which has a reception on the 25th that I'm hoping to get out of.

 

[GStrot]

I am slow. I want to get faster. Will be doing some sprint work tomorrow at the local track (which is unlocked in my safe community unlike wherever furley lives in Wisconsin). What pace should I aim for if I am running 800s? Should I even do 800s or should I just go 400s? TIA. My pace seems to be around 10:00 mile. I am guessing a 5:00 800 is too slow . I was thinking 2:30 - 3:00.

 

[tri-man 47]

I am slow. I want to get faster. Will be doing some sprint work tomorrow at the local track (which is unlocked in my safe community unlike wherever furley lives in Wisconsin). What pace should I aim for if I am running 800s? Should I even do 800s or should I just go 400s? TIA. My pace seems to be around 10:00 mile. I am guessing a 5:00 800 is too slow . I was thinking 2:30 - 3:00.

I'd say start with 400s or even 200s. Get the feel of moving faster and developing a longer, full stride. The first couple, at whatever pace, should be comfortable. The cumulative effect will start to add up. Give yourself a rest of either (a) a minute between reps, or (b) the equivalent time of the rep. You can either walk between reps or do a light jog. You can use this calculator to get a sense of the pacing to use.

 

[gruecd]

Good to see a few running updates interspersed among all the swimming advice....

Like Furley said, it was oppressively hot and humid here in NE Wisconsin yesterday, so I flip-flopped my schedule and did my easy 5 miler that had been scheduled for today. I felt OK and ran 7:39 pace, which was about 20 sec/mile faster than I should've run. One piece of advice for the beginners out there--run your "easy" runs EASY. I know that sometimes it's hard to hold yourself back, and it feels good psychologically to run as fast as you can, but you need to save your legs for your hard workouts.

Had I heeded my own advice, my legs probably wouldn't have felt so damn tired for my tempo run this afternoon. Finished my warm-up mile in 8:01, then rattled off my four fast miles in 6:31, 6:43, 6:48, and 6:44. Target pace was 6:44. One final cool-down mile in 8:05, and I was done.

I've got my bi-weekly pick-up basketball game tomorrow morning, but no running until my long run (probably 11 miles) on Saturday. I'm thinking that next week will need to be a planned "cut-back" week where I maybe run only 2/3 of my normal weekly mileage. Hopefully that will help get my hop back in my step.