first triathlonites 2006-07

[tygab]

Hi all,

I haven't posted on this thread in ages. Early December was tough. I just did not feel motivated to do much, and I had a few bad workouts mixed in but, at least I did keep going. I took most of one week off, and felt a little guilty about it, but... no more. This week, I have felt focused and ready again.
I did a brick Monday and again today (spin class + treadmill).

Well, on Monday's run I ran for 38 mins, and ran 3.4 miles. Today I ran 39 minutes, got up to 5.7 and held it most of the run. My 5k time was 33:18 (coming up to speed over a few minutes), and my total distance was 3.6 miles.
In september, 39 minutes *was* my 5k. I have shaved almost 6 minutes off my time in approximately 4 months. I don't know if that's good, but if I can continue the trend I will get to my near term goal of running a 5k in less than 30 mins soon! (that's the goal for going into the season, but hey anything better is good too). I felt pretty good on the run too, though my calves are slightly sore now.
My goal is to just go out and run around 45 minutes and try to keep inching up my speed as well.

Come January, I want to be on some kind of a more formal program. And I need to start swimming as well as get more consistent with doing weights.

How will I fit this all in? Right now I go to the gym 3x a week and usually get 1 weekend workout in as well (those haven't been as frequent the last few weeks). I spend usually 2 hrs each time I go (spin class + run, or spin + weights etc). I don't think I can go every day. I do still have a job and house stuff to do.

Also, one more question. I am most often in the 180s (low to mid) during my runs. This is at my upper HR zone if you do the math, and I have read this shouldn't be where I spend most my training time (I do not feel like I am about to keel over ever, but talking would be a challenge). However, if I slow down to a lesser HR pace, I am running really slow. So, should I purposefully run slow? This would seem to contradict my desire to get faster....

Thoughts on the above appreciated.

[alpinerabbit]

Hi Tygab - 180's , and you can hold that? Perhaps a lactate test would tell you if that is your threshold level and then I guess you will be alright. I can do 170 consistently but above that I wear myself out - as demonstrated at my first Run (with a big R) two weeks ago.
Maybe you should try intervals. Is on my horizon these days - and mix it in with very slow running. Yes, it is possible, I'da never thunk it. A workmate expressed interest in running with me, so off we went the first time yesterday. She is young and slim but hasn't done it lately - so I let her choose the pace. I was leisurely skipping along, at a (perceived) heart rate of maybe 130. When running alone, I never think I could slow down to make it easier. But you can! And boy I never thought I would be faster than anyone. I was (very secretly) happy about that.

I've managed 4 workouts the last couple weekends - an hour or so in the pool in the mornings (did my first 1km last Sat, combining 50 m freestyle and 50 m breaststroke - 50 m is my "sound barrier" currently, have to breathe).
Then running Saturday afternoon and a 2 hour spin class (yay! Superinstructor is back!) on Sunday afternoon.

I also manage about two runs at lunchtime during the week (up to 50 min) and swim class one night a week. Swimming has been really addictive to me and DBF! Although we mostly do form drills right now, we have been going at least one other time in the past weeks. Come Jan I will be signed up for a freestyle class plus the private lesson - DBF prefers it.

How do I do it? No kids, no pets, and a cleaner to do the dirty work once a week. In recent weeks it's been shopping for several meals once or twice a week, laundry and bed. But that's ok for a lifestlye.

[Offthegrid]

Tygab, 180s does seem high, but also depends on what your LT and/or max HR are. I hit 187 during my most recent (walking) 5K, but I know that when I start to jog I'm not going to be able to keep my HR under 165 because I won't have the fitness yet. Over time you will be able to go faster and longer at the same heart rate.

Intervals are a good idea. You might want to think about incorporating a long, slow run, too.

[Velobambina]

You ladies are amazing and motivating!

I signed up for a duathlon--next July--so I'm registered for Irongirl Triathlon (Columbia, MD in August) and the Blackwater Traverse. The latter is 12K run-70K bike-8K run. It's supposedly on a completely flat course on Maryland's eastern shore, but I've been warned about the heat & need to keep hydrated. Apparently, there's an extremely popular Tri held on the same course.

Did my second brick this morning and felt much better than my first brick, since I made sure I drank gatorade during my bike ride. Gobbled a couple shot bloks before I headed out for my run. I went 40miles on the bike and 3 miles running -- hilly courses (there's no other option in Arlington, VA).

I haven't been to a pool since Labor Day. I'll get that going after the New Year. (uggh) Can I count on yinz to keep me on track with the swimming?

[eclectic]

Hello all

What a great goal Velbambina - whew run bike run. I am a swimmer first so that would be agony for me So any swim questions send 'em on and there are a lot on here more knowledgeable than me (I am only as good as my resources - my coworker who is a hall of fame swim coach - she helped train her nephew who made it to the olympic trial finals at 18 and will be doing the next ones too, so I trust her expertise

I thought I posted this but apparently didn't and if I did I can't find it so bear w/ me as I post again - I did my first sort of brick to check things out. I did spinning class for an hour, put the bike away and then ran a mile on the track. the first lap was tough but then got into a groove and ran on (slowly but I did run) I will concentrate more on them this spring but was curious as to what they were all about and how they felt

With the holidays I haven't had much time to do much.
I did go outside and ride my bike 12 miles - not far but it was 36F and my feet got cold - in Oct I NEVER would have gone out in 36F weather - how perceptions change.
The day before I also ran 3 miles in the park - it was 40F that day - very unseasonable temps for us - I remember years when the high was -25F for a high for 2 weeks running - I like this years weather much better

Re Heart rates
I went to the sports medicine Dr about my knee (old injury apparently, she gave me some exercises to get it back to normal)
I was very concerned about my HR, it too is in the very high zone according to where it should be. She said it is better to go by the perceived rate of exertion chart, figure out where my HR falls within that and then combine them as a guide. She didn't think it was necessary at this time to find out my max HR and do the percents but to just go by knowing my body and how I feel. Also she said (as I have read in books) PRE will change from sport to sport so the HR levels are going to be different for each of them.

MUST get off the computer and get Christmas things done!

Have a great holiday everyone!

[alpinerabbit]

Re Heart rates
Also she said (as I have read in books) PRE will change from sport to sport so the HR levels are going to be different for each of them.

Oh, absolutely. I definitely am at at least 10-20 bpm higher running than cycling.

I broke two sound barriers - I can now swim more than one 50m length freestyle (4 in fact) and I have done 1 km for the second time in my LIFE. This swimming thang works the BUTT so watch out for my JLo impression in a few months. I lost about a pound or two in the last couple months I believe, I can see more definition in several places.

I am at parents' for 4-5 days and am planning to do something every day, either run or swim. I absorbed Friday's intervals quite well, will try some more.
I prefer running in the cold (and it is, just around freezing), I wonder how I will fare come spring and summer....


Happy Yule all, don't slack! (Note to self, restrain on the alcohol tonight)

[Offthegrid]

I've been sick with a nasty cold all week, but I *might* go to the gym tomorrow morning to jog for just a little bit. It seems a tiny bit cruel that I've waited soooo long until I can start jogging, and then the day finally comes and I can't jog because I've been sick.

But being sick also means I'm going to spend most of Christmas alone because I can't risk getting my grandmother sick. I'll see my immediate family in the morning, but then have to bid them goodbye while they see grandma and about 30 family members.

Alpine, way to go with the swimming! I think you'll start to see some very rapid improvement now. I know it took forever until I could just do 4 or 8 laps, but then things got a lot better.

[light_sabe_r]

I have the details of my next race!!! But I'm still refusing to do any training until January first. My Body needed a freaking break.

http://www.splashanddash4cash.com

heeheehee. It's called an "AQUATHON" O_O and it's really training on my weaknessess.

I'll be doing the short course event on the 26th of January. (Australia day. It's a public holiday!)

100m swim, 1.5km run, 100m swim, 1.5km run,

long course is 600m swim, 3km run (repeated). Whilst I'd have no problem running I'd be struggling with the swim at this point so it's better to do the short one (even If I know I can do that and do it reasonably well)

Therefore since the course is so short... I'm aiming to place in the middle somewhere rather than "Not coming last"

i'm looking forward to it. It means I can test out the new fuel belt I got for Christmas.