Full Version: Triathlon Training
First, I hate to put a new spin on the old line, but what the heck...I'm a long-time reader, but first-time poster. I've enjoyed Outsports for some years and have learned a thing or two from many posts. So, thank you. Here's my request. I'll be 45 in a few days, and I've toyed with the idea of, at the least, training for a triathlon. I'm a runner,which I love, swam in my youth, and take spinning classes. Swimming is great, but I get Swimmer's Ear too much. And I'm a bit apprehensive about riding outdoors. I live on the East Coast and don't want to get hit by a car. Could anyone address my concerns? Time constraints are also a big issue. I'm completing a doctorate and teach. I read about "Overachiever's Diary" here on Outsports and bought the book. It's great for any type of activity that requires mental toughness. I've begun to use it to focus on my writing and preparing lectures. Does anyone have stories that they could share with me?
Welcome to the world of posting here on Outsports.
First let me say..........DO IT!~ Tris are great and can lead to some fun training and great experiences. I am still glowing from my 07 season memories and get butterflies thinking about what I get to do for Summer 08!~
I am a newbie to the sports culture personally but do long course tris and marathons. As for finding much support here on outsports there is not a ton of us triathletes in general on here, but I am happy to try and give you some support.
You mention time as the big contraint, that is smart to know that going out. There should be training plans and resources availible for the triathlete with little time. I could imagine for a good sprint training cycle doing around 6-8 hours a week for the heaviest weeks building up to the race. Depending upon your fitness level you could do anywhere from 6 week build to 26 weeks.
You also express concern about being hit on your bike, I respect that also as I am a professional violinist by trade and can not fall off my bike, period,.....at risk of my career. I don't know about biking in your area but there are lots of resources like your local bike shop with info on safety, and riding. Learning to do some group ridding can actually raise your safety. The other concern of experience in the saddle to get better at your handling skills. When I started biking (May1, 06) I was a very timid and conservative biker and still think I tend to play it safe, but have grown more confident over the last few years and feel more safe in the saddle. I used to hate going down hill, I would even walk some of the scary or unknown hills, now I am much more confident and smart about what it takes to fly down at hill at over 40MPH. There should be bike courses and trails or paths. Also bike groups. Contact your local bike stores and find out. Some tips........BRIGHT COLORS and always be cautious.
Do you have a bike yet? and what kind? Most people with bikes have a road bike which should be fine for a first tri.
Re swimmers ear, it is an easy fix. During swim wear earplugs........I use Macs availible at any drug store. Post swim poor a little rubbing acohol in the ear let it block out the hearing for a second and then tilt your head back and let it drain out. The acohol will dry out your ear and prevent swimmers ear. In rare cases I have not had any rubbing acohol, but used my parents vodka to the same effect, just a little more expensive.
One side note. Triathlons can be expensive and addictive. I got started with a 1600$ road bike which serves me just fine and I can stick with but life would be lots easier for me in my long course if I wanted to upgrade to a 5000$+ bike. Also, the racing gear is expensive also. Be prepared and budget for it.
Feel free to ask any more questions. I am also happy to post my experiences in tris.
Best,
Drew
First let me say..........DO IT!~ Tris are great and can lead to some fun training and great experiences. I am still glowing from my 07 season memories and get butterflies thinking about what I get to do for Summer 08!~
I am a newbie to the sports culture personally but do long course tris and marathons. As for finding much support here on outsports there is not a ton of us triathletes in general on here, but I am happy to try and give you some support.
You mention time as the big contraint, that is smart to know that going out. There should be training plans and resources availible for the triathlete with little time. I could imagine for a good sprint training cycle doing around 6-8 hours a week for the heaviest weeks building up to the race. Depending upon your fitness level you could do anywhere from 6 week build to 26 weeks.
You also express concern about being hit on your bike, I respect that also as I am a professional violinist by trade and can not fall off my bike, period,.....at risk of my career. I don't know about biking in your area but there are lots of resources like your local bike shop with info on safety, and riding. Learning to do some group ridding can actually raise your safety. The other concern of experience in the saddle to get better at your handling skills. When I started biking (May1, 06) I was a very timid and conservative biker and still think I tend to play it safe, but have grown more confident over the last few years and feel more safe in the saddle. I used to hate going down hill, I would even walk some of the scary or unknown hills, now I am much more confident and smart about what it takes to fly down at hill at over 40MPH. There should be bike courses and trails or paths. Also bike groups. Contact your local bike stores and find out. Some tips........BRIGHT COLORS and always be cautious.
Do you have a bike yet? and what kind? Most people with bikes have a road bike which should be fine for a first tri.
Re swimmers ear, it is an easy fix. During swim wear earplugs........I use Macs availible at any drug store. Post swim poor a little rubbing acohol in the ear let it block out the hearing for a second and then tilt your head back and let it drain out. The acohol will dry out your ear and prevent swimmers ear. In rare cases I have not had any rubbing acohol, but used my parents vodka to the same effect, just a little more expensive.
One side note. Triathlons can be expensive and addictive. I got started with a 1600$ road bike which serves me just fine and I can stick with but life would be lots easier for me in my long course if I wanted to upgrade to a 5000$+ bike. Also, the racing gear is expensive also. Be prepared and budget for it.
Feel free to ask any more questions. I am also happy to post my experiences in tris.
Best,
Drew
Drew-
Thank you very much for your post with the great advice and encouragement. Your enthusiasm for triathlons is a powerful stimulus for me to get involved in triathlons! 6-8 hours a week is certainly mangeable. If not, I'll just have to structure my time even more closely. You're on the mark about time "in the saddle." Practice can only lead to more confidence. As for hills, well, I'm on the Jersey shore, and it's pretty flat. Being aware of my surroundings will keep me grounded (no, wait, that may not the right phrase I want to use! Being aware will keep me in the saddle, ha, ha!). I'll go to the local shop for some guides to safety tips, though you've touched on my major concerns.
My bike is about 20 years old. It's a Schwinn road bike, drop handles et al. As I'm starting I figure that will be fine for a novice. I had it tuned up in the fall and will start riding soon.
Thanks, too, for the Swimmer's Ear advice! I love swimming, but the ear aches and water-clogged ears have kept me out of the water. I had heard about rubbing alcohol but needed to be reminded.
I'll keep the budget advice in mind. $5,000 for a bike...God, who would've thought!
May I ask about your diet? How do you handle eating 5-6 small meals a day, as the "experts" suggest? Or do you? What do you avoid and all that?
Lastly, thank you again. It's my birthday today, and I wanted to take on a challenge. You've provided the push. And you've also shown what a great resource Outsports is to me as a gay man. Good Luck to you in your training and in your career as a violinist. I'll keep you posted on my progress. And hope to hear about yours.
Thank you very much for your post with the great advice and encouragement. Your enthusiasm for triathlons is a powerful stimulus for me to get involved in triathlons! 6-8 hours a week is certainly mangeable. If not, I'll just have to structure my time even more closely. You're on the mark about time "in the saddle." Practice can only lead to more confidence. As for hills, well, I'm on the Jersey shore, and it's pretty flat. Being aware of my surroundings will keep me grounded (no, wait, that may not the right phrase I want to use! Being aware will keep me in the saddle, ha, ha!). I'll go to the local shop for some guides to safety tips, though you've touched on my major concerns.
My bike is about 20 years old. It's a Schwinn road bike, drop handles et al. As I'm starting I figure that will be fine for a novice. I had it tuned up in the fall and will start riding soon.
Thanks, too, for the Swimmer's Ear advice! I love swimming, but the ear aches and water-clogged ears have kept me out of the water. I had heard about rubbing alcohol but needed to be reminded.
I'll keep the budget advice in mind. $5,000 for a bike...God, who would've thought!
May I ask about your diet? How do you handle eating 5-6 small meals a day, as the "experts" suggest? Or do you? What do you avoid and all that?
Lastly, thank you again. It's my birthday today, and I wanted to take on a challenge. You've provided the push. And you've also shown what a great resource Outsports is to me as a gay man. Good Luck to you in your training and in your career as a violinist. I'll keep you posted on my progress. And hope to hear about yours.
Happy Birthday BigBlueCowboy!!!
Actually I am this week in Phillaware. Taking my violin into the shop in Philly and staying with best friend in Delaware. So not as far away from you at the moment compared to where I live most of the time (Arkansas)
Diet is a challenge for many.
I can do the 5-6 small meals a day yes, but while traveling it is harder. When home no problem. I focus on body comp more than weight. Tell me what is your goal with your diet? You might find it is harder to lose weight when you train hard/harder depending on many things (body/mindset/physical fitness/experience with working out)
As for your bike, if it is 20 years old you might want to see about something new and a little more up to date. However, if this is just a birthday goal don't worry about it and train for your race and have fun. If you want you can always upgrade if the bug hits you later. However, technology can make the tri experience easier. (Imagine pulling a 25-30 pound bike for a race as opposed to a 19 pound bike) But I have seen some guys who are amazingly fit in the tri world racing in non standard apparel...............I will link to the pic or post it here when I find the guy I am thinking about.......Just imagine a guy doing an Ironman in jeans shorts and a ZZ Top beard and t-shirt...............WAS AMAZING!!! All I can say is that's gonna CHAAFFFFFFFFFFFF!!!!!!!!
Again,
Happy B-day.
Drew
Actually I am this week in Phillaware. Taking my violin into the shop in Philly and staying with best friend in Delaware. So not as far away from you at the moment compared to where I live most of the time (Arkansas)
Diet is a challenge for many.
I can do the 5-6 small meals a day yes, but while traveling it is harder. When home no problem. I focus on body comp more than weight. Tell me what is your goal with your diet? You might find it is harder to lose weight when you train hard/harder depending on many things (body/mindset/physical fitness/experience with working out)
As for your bike, if it is 20 years old you might want to see about something new and a little more up to date. However, if this is just a birthday goal don't worry about it and train for your race and have fun. If you want you can always upgrade if the bug hits you later. However, technology can make the tri experience easier. (Imagine pulling a 25-30 pound bike for a race as opposed to a 19 pound bike) But I have seen some guys who are amazingly fit in the tri world racing in non standard apparel...............I will link to the pic or post it here when I find the guy I am thinking about.......Just imagine a guy doing an Ironman in jeans shorts and a ZZ Top beard and t-shirt...............WAS AMAZING!!! All I can say is that's gonna CHAAFFFFFFFFFFFF!!!!!!!!
Again,
Happy B-day.
Drew
Thanks, Drew!
I'm having a great day, already. I decided to take the day off from writing on my dissertation, and I don't teach on Thursdays. Heading out to the gym in a little while and dinner tonight with a friend. Just the way I like it...quiet!
I'm 175. I'd like to shed the pudgy edges around my belly, maybe lose about 5 pounds. At 45, I'm not concerned about a six pack, just something a little firmer. It's more about strength and edurance for me. I'm averaging about 4-5 5-6 mi. runs per week. 5-6 meals per day, as you say, are easier to manage at home. Do you take supplements? I generally take only a multi-vitamin. As for protein shakes, only after some workouts. I think a full meal is better after a workout, but when you're on the go those drinks are easier. As for alcohol, I stay away from it during the week, and am toying with the idea of giving it up altogether! But I do like a glass of scotch.
I'll start saving up for a new bike, but will train with the old one for now. I can't imagine racing in jeans...OUCH! Just the though makes me shudder. I have to wear lycra shorts or longs, when I run.
Good Luck with the violin. I know a violinist, who has a Testore (Don't know if I spelled it correctly). She carries it in a case that supposedly can withstand being run over by a truck.
Cheers, BigBlueCowboy
I'm having a great day, already. I decided to take the day off from writing on my dissertation, and I don't teach on Thursdays. Heading out to the gym in a little while and dinner tonight with a friend. Just the way I like it...quiet!
I'm 175. I'd like to shed the pudgy edges around my belly, maybe lose about 5 pounds. At 45, I'm not concerned about a six pack, just something a little firmer. It's more about strength and edurance for me. I'm averaging about 4-5 5-6 mi. runs per week. 5-6 meals per day, as you say, are easier to manage at home. Do you take supplements? I generally take only a multi-vitamin. As for protein shakes, only after some workouts. I think a full meal is better after a workout, but when you're on the go those drinks are easier. As for alcohol, I stay away from it during the week, and am toying with the idea of giving it up altogether! But I do like a glass of scotch.
I'll start saving up for a new bike, but will train with the old one for now. I can't imagine racing in jeans...OUCH! Just the though makes me shudder. I have to wear lycra shorts or longs, when I run.
Good Luck with the violin. I know a violinist, who has a Testore (Don't know if I spelled it correctly). She carries it in a case that supposedly can withstand being run over by a truck.
Cheers, BigBlueCowboy
BBC
If you are doing multiple 6 mile runs a week you are doing fine for fitness.
I don't take suppliments, other than emergen-c vitamin pack with my water in the morning and also post any hard workout over 2 hours.
All you need to do is get swimming, there might be a masters swim group near you. That can help you get moving with the swim. One thing to get ready for is the bike to run transition. You need to practice that until it gets easy and happens often. It usually takes a few miles after a bike of longer than 1/2 an hour for my running legs to get back.
Also, if you are not biking regularly please build up gently to a longer distance. Maybe go out for 20-30 mins a few days a week before you start trying to push or try doing a long ride of an hour or more. If you have not done much biking recently your knees and legs will appreciate you taking care of yourself and being more cautious for a while before you start doing hard fast.
If you need to find out about where to "tri" look at trifind.com you can see lots of stuff in your area.
Or for you here in NJ
http://trifind.com/nj.html
That's New Jersey' list for the whole season. Check out the top one. This sunday and next Thursday in Madison NJ (I don't know if that's near you but hey Jersey's not that big) is a workshop on how to train and race a triathlon.
If you have not done any races longer than a 1/2 marathon you probably want to start with a sprint distance or maybe an olympic distace tri.
Enjoy
Drew
If you are doing multiple 6 mile runs a week you are doing fine for fitness.
I don't take suppliments, other than emergen-c vitamin pack with my water in the morning and also post any hard workout over 2 hours.
All you need to do is get swimming, there might be a masters swim group near you. That can help you get moving with the swim. One thing to get ready for is the bike to run transition. You need to practice that until it gets easy and happens often. It usually takes a few miles after a bike of longer than 1/2 an hour for my running legs to get back.
Also, if you are not biking regularly please build up gently to a longer distance. Maybe go out for 20-30 mins a few days a week before you start trying to push or try doing a long ride of an hour or more. If you have not done much biking recently your knees and legs will appreciate you taking care of yourself and being more cautious for a while before you start doing hard fast.
If you need to find out about where to "tri" look at trifind.com you can see lots of stuff in your area.
Or for you here in NJ
http://trifind.com/nj.html
That's New Jersey' list for the whole season. Check out the top one. This sunday and next Thursday in Madison NJ (I don't know if that's near you but hey Jersey's not that big) is a workshop on how to train and race a triathlon.
If you have not done any races longer than a 1/2 marathon you probably want to start with a sprint distance or maybe an olympic distace tri.
Enjoy
Drew
Drew-
Thanks, man, for the link. At first glance, I thought it might have been a link to the ZZTop Ironman you mentioned in a post. But that's a great resource. Ive bookmarked it and noticed that there are some races near me on the shore.
For the transition from the bike to the run, maybe I'll try a stationary bike at the gym or a spinning class before I go for a run. Also, I'm going to ask whether they offer programs at my gym for novice tri-athletes.
As for swimming, well, I have the Macs and will start in the next few days...just need to stock up on the rubbing alcohol. There's a Masters Swim Group at my gym, and most of the guys are nice, but I want to work out on my own until I get my sea legs back into action.
That's great advice about the bike...20-30 minute rides. I'll wait a few days though for that. The roads are a bit slick today, because of the snow. I even had the day off, as classes were cancelled. It was a needed day off, but now I'm going to have to cram together a great deal of material in the next class. I don't like that, but ah...well.
I'll give you a progress report in a few weeks time.
Cheers,
BBC (I hadn't realized that my moniker's initials identified me as the world-renowned BEEB. My hat's off to you, ErsteGeiger! BTW, sprichst du Deutsch?)
Thanks, man, for the link. At first glance, I thought it might have been a link to the ZZTop Ironman you mentioned in a post. But that's a great resource. Ive bookmarked it and noticed that there are some races near me on the shore.
For the transition from the bike to the run, maybe I'll try a stationary bike at the gym or a spinning class before I go for a run. Also, I'm going to ask whether they offer programs at my gym for novice tri-athletes.
As for swimming, well, I have the Macs and will start in the next few days...just need to stock up on the rubbing alcohol. There's a Masters Swim Group at my gym, and most of the guys are nice, but I want to work out on my own until I get my sea legs back into action.
That's great advice about the bike...20-30 minute rides. I'll wait a few days though for that. The roads are a bit slick today, because of the snow. I even had the day off, as classes were cancelled. It was a needed day off, but now I'm going to have to cram together a great deal of material in the next class. I don't like that, but ah...well.
I'll give you a progress report in a few weeks time.
Cheers,
BBC (I hadn't realized that my moniker's initials identified me as the world-renowned BEEB. My hat's off to you, ErsteGeiger! BTW, sprichst du Deutsch?)
BBC,
How was your birthday?
Ja, ich kann Deutsch. Ich hab' in die Neunziger jahren konzerten in Deutschland, die Schweiz und Oesterich gespielt.
To practice transitions try and have a timely switch to the run (maybe under 5 mins).
Don't know Beeb you mean the slang for BBC? (I had to google)
I am over in Delaware here today having the same "sticky" roads worried if my flight will make it home for tomorrow.............Have to play early Sunday morning so, I better get out of here. But you might know that Philly airport consistantly has bad weather delays...........ugh...........!
And of course I am taking off today not eating healthy and not working out..............it has been 2 days...................ready to chew my own leg off as I am so antsy............you gotta realize I am used to 6 days a week with 8-9 workouts a week. So I am really hurting, but hey, it is good to have lite weeks. So hope that helps my 1/2 mary next week.
Hope next time I log on I will be home.
Stay warm and safe,
Best,
Drew
How was your birthday?
Ja, ich kann Deutsch. Ich hab' in die Neunziger jahren konzerten in Deutschland, die Schweiz und Oesterich gespielt.
To practice transitions try and have a timely switch to the run (maybe under 5 mins).
Don't know Beeb you mean the slang for BBC? (I had to google)
I am over in Delaware here today having the same "sticky" roads worried if my flight will make it home for tomorrow.............Have to play early Sunday morning so, I better get out of here. But you might know that Philly airport consistantly has bad weather delays...........ugh...........!
And of course I am taking off today not eating healthy and not working out..............it has been 2 days...................ready to chew my own leg off as I am so antsy............you gotta realize I am used to 6 days a week with 8-9 workouts a week. So I am really hurting, but hey, it is good to have lite weeks. So hope that helps my 1/2 mary next week.
Hope next time I log on I will be home.
Stay warm and safe,
Best,
Drew
Drew- (Gruss Gott oder Guten Abend!)
The birthday was great! Had a nice time at dinner with my brother at a restaurant that I hadn't been to in a long time.
Ja, ich kann auch Deutsch. Ich kann Deutsch lesen und verstehen, aber ich spreche Deutsch nicht so wahr! Ich bin Deutscher und Englischer Historiker des 16 und 17 Jahrhunderts.
Yes, the Beeb is the BBC. I lived in London two years ago for research. The place wore off on me.
I hope you made it back to Arkansas. And, hell, you have to indulge every now and again in junk food. But I can relate, two - three days away from working out is enough to make you want to chew your leg off.
I made it to the gym this morning with every intention of getting my feet wet, but the pool was too crowded, so I opted for a run on a treadmill. I'll try tomorrow or Monday, but, as I've said will keep you posted on the progress.
Keep Cool!
Cheers,
BBC
The birthday was great! Had a nice time at dinner with my brother at a restaurant that I hadn't been to in a long time.
Ja, ich kann auch Deutsch. Ich kann Deutsch lesen und verstehen, aber ich spreche Deutsch nicht so wahr! Ich bin Deutscher und Englischer Historiker des 16 und 17 Jahrhunderts.
Yes, the Beeb is the BBC. I lived in London two years ago for research. The place wore off on me.
I hope you made it back to Arkansas. And, hell, you have to indulge every now and again in junk food. But I can relate, two - three days away from working out is enough to make you want to chew your leg off.
I made it to the gym this morning with every intention of getting my feet wet, but the pool was too crowded, so I opted for a run on a treadmill. I'll try tomorrow or Monday, but, as I've said will keep you posted on the progress.
Keep Cool!
Cheers,
BBC
Hey Drew and all!
I just wanted to post a short update.
I talked to a guy, who's in the Masters at my gym, and he is as encouraging as you about getting into the water. I saw him dropping some solution into his ears, and he told me that he had similar problems with clogged and painful ears that would be helped as you said. I'll be diving into the water tomorrow.
I followed your advice about the transition from biking to the run. Started out slow...spent 30 minutes biking at a steady space on a stationary, then transitioned to a 45 minute run. My legs feel it! But I was able to transition smoothly. Next week I'll do a spinning class, then a run.
As for actual biking, tomorrow I'm signing up for an MS charity ride here on the Jersey shore in early May. I figured that would get me on the bike. By the way, this thread has motivated me enough...putting myself out like this forces me to follow through...Thanks, and I mean it!
I've a question yet again. When do you work out? First thing, when you get up, or later in the day? I'm one for a big breakfast, so I work out in the afternoon.
Cheers,
BBC
I just wanted to post a short update.
I talked to a guy, who's in the Masters at my gym, and he is as encouraging as you about getting into the water. I saw him dropping some solution into his ears, and he told me that he had similar problems with clogged and painful ears that would be helped as you said. I'll be diving into the water tomorrow.
I followed your advice about the transition from biking to the run. Started out slow...spent 30 minutes biking at a steady space on a stationary, then transitioned to a 45 minute run. My legs feel it! But I was able to transition smoothly. Next week I'll do a spinning class, then a run.
As for actual biking, tomorrow I'm signing up for an MS charity ride here on the Jersey shore in early May. I figured that would get me on the bike. By the way, this thread has motivated me enough...putting myself out like this forces me to follow through...Thanks, and I mean it!
I've a question yet again. When do you work out? First thing, when you get up, or later in the day? I'm one for a big breakfast, so I work out in the afternoon.
Cheers,
BBC
BBC
Lots of good stuff in your post.
glad to see you moving forward.
You have figured out one good think to motivate, spend the money to sign up for a race and then don't forget to tell as many people as you can to peer pressure yourself into training and doing the race.
As for training, yes mornings tend to better for many reasons. If you are going to meet friends later in the day for a workout then that is fine, but I find that I need to get it done or it gets harder later in the day. However, if you are consistant with your afternoons keep it up. However, you do want to train on the bike with other people, as it helps you get faster if the group is a fast group.
As for food, I can eat a banana and do a hour or two workout as I also take in food while I workout as I have trained my body to do that. If you are planning on doing a sprint tri you will not need to worry as much about intake of food, just water.
I also like Soymilk to get me going. Sometimes I can do oatmeal or eggs, over an hour before the workout.
But with a lite meal and then a hard workout you can go have your big breakfast after.
Hope that answers everything.
Enjoy your pool tomorrow.
Best,
Drew
P.S. I did make it back to Lit Rock (LR) and found out I gained 5 pounds last week in Delaware so I have been eating super carefully and have managed to get it all back off before my race on Sunday. So Ich hab meinstens mein Deutsch in Knipe und zwischen vier augen gelernt.
Lots of good stuff in your post.
glad to see you moving forward.
You have figured out one good think to motivate, spend the money to sign up for a race and then don't forget to tell as many people as you can to peer pressure yourself into training and doing the race.
As for training, yes mornings tend to better for many reasons. If you are going to meet friends later in the day for a workout then that is fine, but I find that I need to get it done or it gets harder later in the day. However, if you are consistant with your afternoons keep it up. However, you do want to train on the bike with other people, as it helps you get faster if the group is a fast group.
As for food, I can eat a banana and do a hour or two workout as I also take in food while I workout as I have trained my body to do that. If you are planning on doing a sprint tri you will not need to worry as much about intake of food, just water.
I also like Soymilk to get me going. Sometimes I can do oatmeal or eggs, over an hour before the workout.
But with a lite meal and then a hard workout you can go have your big breakfast after.
Hope that answers everything.
Enjoy your pool tomorrow.
Best,
Drew
P.S. I did make it back to Lit Rock (LR) and found out I gained 5 pounds last week in Delaware so I have been eating super carefully and have managed to get it all back off before my race on Sunday. So Ich hab meinstens mein Deutsch in Knipe und zwischen vier augen gelernt.
Alright, Drew, I wasn't going to give an update until I got my feet wet, but here goes.
I talked to a guy, who is a physical therapist, and he told me that going out for a triathlon would be perfect for anyone, like me, who primarily runs. Over-use has led to a great deal of the problems that he sees. He's done tris himself and he suggested a few routes in the area for biking.
I have to admit that the severe pain I've gotten from Swimmer's ear in the past has made me hesitant about diving into a pool. Someone suggested wearing nose guards, but I'm goofy-looking enough without them! I could say that I'm swamped with mid-term grading and my own writing this week, but I still have found time for running. So I'm just being a wuss about it all. Someone needs to push me in the drink.
I am psyching myself up for it...even bought a new racing suit. I'll wait a bit before purchasing a wetsuit!
You're right about the cost of tris. A salesman from RoadRunnerSports talked me into buying shoes (Zoot) for endurance sports. I've started saving for a new road bike and will do spinning to get me ready.
You have my word that I'll be in the pool and have done several laps the first time before next Friday. There, I said it...if I don't, I'll be a wuss and a man who doesn't hold his word!
Take care,
BBC
I talked to a guy, who is a physical therapist, and he told me that going out for a triathlon would be perfect for anyone, like me, who primarily runs. Over-use has led to a great deal of the problems that he sees. He's done tris himself and he suggested a few routes in the area for biking.
I have to admit that the severe pain I've gotten from Swimmer's ear in the past has made me hesitant about diving into a pool. Someone suggested wearing nose guards, but I'm goofy-looking enough without them! I could say that I'm swamped with mid-term grading and my own writing this week, but I still have found time for running. So I'm just being a wuss about it all. Someone needs to push me in the drink.
I am psyching myself up for it...even bought a new racing suit. I'll wait a bit before purchasing a wetsuit!
You're right about the cost of tris. A salesman from RoadRunnerSports talked me into buying shoes (Zoot) for endurance sports. I've started saving for a new road bike and will do spinning to get me ready.
You have my word that I'll be in the pool and have done several laps the first time before next Friday. There, I said it...if I don't, I'll be a wuss and a man who doesn't hold his word!
Take care,
BBC
Today was my first Swim since AUGUST!
I have not been to a swim workout since my I raced in Louisville.
IT WAS FUN!
I am nicely sore. Just about mile and half. I have been taking off since the 1/2 Mary Sunday here in LR. (By the was very sad, we had a runner die after he crossed the finishline, 27 year old 3rd in his age group. cause of death still TBD)
I will not call anyone a Wuss. I don't use that word. I am about encouragement.
And now I am hunkering down expecting 4-8 inches of snow in the next 24 hours...............Just a little note.......................WE are not used to snow here in ARKANSAS! (I have lived in NY so know about snow)
So might workout tomorrow on my trainer at home or just sit on the couch and gain weight, or GO SLEDDING!!!! I will keep you updated!
Best,
Drew
I have not been to a swim workout since my I raced in Louisville.
IT WAS FUN!
I am nicely sore. Just about mile and half. I have been taking off since the 1/2 Mary Sunday here in LR. (By the was very sad, we had a runner die after he crossed the finishline, 27 year old 3rd in his age group. cause of death still TBD)
I will not call anyone a Wuss. I don't use that word. I am about encouragement.
And now I am hunkering down expecting 4-8 inches of snow in the next 24 hours...............Just a little note.......................WE are not used to snow here in ARKANSAS! (I have lived in NY so know about snow)
So might workout tomorrow on my trainer at home or just sit on the couch and gain weight, or GO SLEDDING!!!! I will keep you updated!
Best,
Drew
Drew:
Thanks, my friend!
You have my word, though.
Cheers,
BBC
Thanks, my friend!
You have my word, though.
Cheers,
BBC
Snow day................................!?!?!?!??!?!??!?!
so I woke up to a grey RAINY day. So much for a snow day.
Well if the roads are safe I will go for a run today instead.
But, as is typical for "Arkansas bad weather" Last night we cancelled tonights concert before the rehearsal last night was even over and before any "snow" had arrived.
Hmmmmmm, oh well.
Best,
Drew
so I woke up to a grey RAINY day. So much for a snow day.
Well if the roads are safe I will go for a run today instead.
But, as is typical for "Arkansas bad weather" Last night we cancelled tonights concert before the rehearsal last night was even over and before any "snow" had arrived.
Hmmmmmm, oh well.
Best,
Drew
Hi Drew:
Glad to hear that you got only rain. We're getting that rain now. I used to live in DC, and the city pretty much shut down if they received only a few inches of snow. I sometimes wonder what folks out in North Dakota or Minnesota or even Mass. or upstate NY think about how east coasters or southerners are paralyzed by only a few inches. Oh, well.
That's a shame about the racer, who died, during the event. Only 27...it's sad.
What's a 1/2 Mary?
Do you use a HRM? Should I get one? Right now I'm averaging a run of 5-6 miles in 45 minutes. Should I increase or decrease my pace? You mentioned starting out with biking for 20 -30 minutes. If I take a spinning class for 45-50 minutes and then go for a rune at my current pace, am I doing okay?
I'm going to keep a diary to monitor times, paces, mileage et al.
Sorry, too, about the cancelled concert. Best Wishes for the rest of the season!
Later,
BBC
Glad to hear that you got only rain. We're getting that rain now. I used to live in DC, and the city pretty much shut down if they received only a few inches of snow. I sometimes wonder what folks out in North Dakota or Minnesota or even Mass. or upstate NY think about how east coasters or southerners are paralyzed by only a few inches. Oh, well.
That's a shame about the racer, who died, during the event. Only 27...it's sad.
What's a 1/2 Mary?
Do you use a HRM? Should I get one? Right now I'm averaging a run of 5-6 miles in 45 minutes. Should I increase or decrease my pace? You mentioned starting out with biking for 20 -30 minutes. If I take a spinning class for 45-50 minutes and then go for a rune at my current pace, am I doing okay?
I'm going to keep a diary to monitor times, paces, mileage et al.
Sorry, too, about the cancelled concert. Best Wishes for the rest of the season!
Later,
BBC
Actually the snow hit later in the morning after I wrote that post so we had about 3-4 inches that stayed for about 24 hours which is VERY LONG for snow here in AR. We had one part of AR that got 18 inches of snow..........................!!!! WOW
1/2Mary=1/2Marathon
I use a HR monitor. Polar 625X it works for my bike MPH and has a foot pod to tell me running pace. This year I have used to to train for pace. The way I decide to do my running is going to be different than what you would train for. I am doing long endurance runs. You want to train for sprints. You will train for speed more directly than I do. I do train for speed, but over a 70.3 or 140.6 mile race.
So I do a bike (2-2:30 hrs) and then put on the Run of 30 mins with 15 mins at zone 2 and return on zone 3.
Want me to explain all of that in detail?...Zones? pace training? Etc Etc.......cause there is lots there.
You are doing well with the 45 minute run being 5-6 miles. I just did a 10K Time Trial on Thursday when it snowed. Was indoors on the dreadmill. My fastest all season. 48:43 for 6.2 miles. Happy to be pulling down 7:50 (approx) for my 10 k pace. Big improvement from 9:10 back in October. Never trained for speed before but happy with improvement.
I would recommend HRmonitor with a pace setting and if you get a good one it can also work on your bike for MPH and HR etc.
Not worried about the concert we already rescheduled it for tomorrow at 3. All the snow is GONE except for the snowman that the lesbians made in the front yard.
Hope the weather there did not get too bad for you.
Best,
Drew
P.S. A spin class straight to a run (Try and get there in 5 minutes) of about 30 mins is great. Try and start easy to get your legs going and do the 2nd 15 mins at a faster pace than the first 15 mins.
P.P.S. If you really want to WORK and improve run speed do a 10 k (6.2 mile) Time trial (run as fast as you can hold the pace) and give me your adverage HR and I can lead you thru some pace training to improve time a bit. (our motto for my online training forum Endurancenation.com is "pain is speed entering the body")
1/2Mary=1/2Marathon
I use a HR monitor. Polar 625X it works for my bike MPH and has a foot pod to tell me running pace. This year I have used to to train for pace. The way I decide to do my running is going to be different than what you would train for. I am doing long endurance runs. You want to train for sprints. You will train for speed more directly than I do. I do train for speed, but over a 70.3 or 140.6 mile race.
So I do a bike (2-2:30 hrs) and then put on the Run of 30 mins with 15 mins at zone 2 and return on zone 3.
Want me to explain all of that in detail?...Zones? pace training? Etc Etc.......cause there is lots there.
You are doing well with the 45 minute run being 5-6 miles. I just did a 10K Time Trial on Thursday when it snowed. Was indoors on the dreadmill. My fastest all season. 48:43 for 6.2 miles. Happy to be pulling down 7:50 (approx) for my 10 k pace. Big improvement from 9:10 back in October. Never trained for speed before but happy with improvement.
I would recommend HRmonitor with a pace setting and if you get a good one it can also work on your bike for MPH and HR etc.
Not worried about the concert we already rescheduled it for tomorrow at 3. All the snow is GONE except for the snowman that the lesbians made in the front yard.
Hope the weather there did not get too bad for you.
Best,
Drew
P.S. A spin class straight to a run (Try and get there in 5 minutes) of about 30 mins is great. Try and start easy to get your legs going and do the 2nd 15 mins at a faster pace than the first 15 mins.
P.P.S. If you really want to WORK and improve run speed do a 10 k (6.2 mile) Time trial (run as fast as you can hold the pace) and give me your adverage HR and I can lead you thru some pace training to improve time a bit. (our motto for my online training forum Endurancenation.com is "pain is speed entering the body")
Okay, I just purchased a heart rate monitor (Polar RS200). Should arrive in a week. It's not as high tech as yours, but it "tracks precision heart rate data, event countdown, zoned training and lap times." I'll upgrade once I establish myself as a serious tri-man.
Yes, please explain in detail, but only if you have time.
I'm psyching myself up for serious training mode. I'm going to really watch what I consume.
It's a beautiful day here, but it got cold again. Spring's around the corner, though.
Here's another question. Do I have to shave my legs and all? I know alot of swimmers and bikers do. But I still nick myself shaving in the morning. HHHMMM...I guess I could have some fun with another guy doing it...He!He!
Yes, please explain in detail, but only if you have time.
I'm psyching myself up for serious training mode. I'm going to really watch what I consume.
It's a beautiful day here, but it got cold again. Spring's around the corner, though.
Here's another question. Do I have to shave my legs and all? I know alot of swimmers and bikers do. But I still nick myself shaving in the morning. HHHMMM...I guess I could have some fun with another guy doing it...He!He!
QUOTE(BigBlueCowboy @ Mar 8 2008, 05:59 PM) 
I sometimes wonder what folks out in North Dakota or Minnesota or even Mass. or upstate NY think about how east coasters or southerners are paralyzed by only a few inches. Oh, well.
Reminds me of our first winter in Winston-Salem, when we got 4 inches and the town shut down(!). Needless to say, Bob was on the phone in a heartbeat to his sister back in the People's Republic of Massachusetts... they were both hooting at us snow-averse Southerners.
I lived in Winston Salem for 3 years and we had 1 "good" snow back in 94. Fun Fun!!!!!
Springs were GREAT! Loved the magnolia trees!
Drew
Springs were GREAT! Loved the magnolia trees!
Drew
Good to have you as part of the discussion, MarcusF!
We've been very lucky thus far this winter...as a matter of fact no major snow storms in the past few years.
I'm practicing with the zones. This afternoon, I hope to do a 45-50 min. run, starting off with an 8 minute run first third, 7 1/2-7 minunte mile second third, final third will mix it up a bit, with 5 minutes back at 8 min. Is this what you mean by the zones, Drew? Despite my status as a doctoral candidate, I can be thick at times!
I'll post my experiences swimming later this week.
BTW, is that a pic from your recent 1/2 Mary?
Wiedersehen und Wiederschauen!
BBC
We've been very lucky thus far this winter...as a matter of fact no major snow storms in the past few years.
I'm practicing with the zones. This afternoon, I hope to do a 45-50 min. run, starting off with an 8 minute run first third, 7 1/2-7 minunte mile second third, final third will mix it up a bit, with 5 minutes back at 8 min. Is this what you mean by the zones, Drew? Despite my status as a doctoral candidate, I can be thick at times!
I'll post my experiences swimming later this week.
BTW, is that a pic from your recent 1/2 Mary?
Wiedersehen und Wiederschauen!
BBC
Ok Zone Training PART 1 , here goes my attempt at short hand version of it.
First, you need to determine a level of fitness by doing a TEST RUN
Here is what you need to do for your test run.
If you have a GPS or pedometer you can do this outside on a flat surface, otherwise use a treadmill at the gym. A HR monitor is also good as you want to know your Adverage HR when you are done with test.
You want to run 6.2 miles or 10 K AS HARD AS YOU CAN, (Puking while you did it means you pushed too hard, puking JUST AFTER Wins bonus points! If you get to the end and are not barely holding pace you were not going fast enough from the begining.) My guess if you are doing any 8 minute miles and can do more than 3 back to back you should start there and try and move faster for the last 3+ miles.
You want to put the treadmill on 1% grade as this simulates an outdoor run and warm up for a few mins 5-10 and then go as hard as you can sustain for the whole distance.
When done note the final time, and the Adverage HR. From that we will determine your HR Zones and where to run and Also Determine some paces for races, and training purposes.
Let me know when you are done with this. BY THE WAY THIS SHOULD PUSH YOU LIKE YOU MAY NEVER HAVE BEEN PUSHED BEFORE. I have not thrown up, but I have REALLY suffered while doing these tests (I do one about every 6 weeks to see how/if I have improved fitness)
By the way, you want to have fresh running legs before you do this and they should be pretty sore when you are done with this. Expecially for your first test.
Good luck with this,
Best,
Drew
First, you need to determine a level of fitness by doing a TEST RUN
Here is what you need to do for your test run.
If you have a GPS or pedometer you can do this outside on a flat surface, otherwise use a treadmill at the gym. A HR monitor is also good as you want to know your Adverage HR when you are done with test.
You want to run 6.2 miles or 10 K AS HARD AS YOU CAN, (Puking while you did it means you pushed too hard, puking JUST AFTER Wins bonus points! If you get to the end and are not barely holding pace you were not going fast enough from the begining.) My guess if you are doing any 8 minute miles and can do more than 3 back to back you should start there and try and move faster for the last 3+ miles.
You want to put the treadmill on 1% grade as this simulates an outdoor run and warm up for a few mins 5-10 and then go as hard as you can sustain for the whole distance.
When done note the final time, and the Adverage HR. From that we will determine your HR Zones and where to run and Also Determine some paces for races, and training purposes.
Let me know when you are done with this. BY THE WAY THIS SHOULD PUSH YOU LIKE YOU MAY NEVER HAVE BEEN PUSHED BEFORE. I have not thrown up, but I have REALLY suffered while doing these tests (I do one about every 6 weeks to see how/if I have improved fitness)
By the way, you want to have fresh running legs before you do this and they should be pretty sore when you are done with this. Expecially for your first test.
Good luck with this,
Best,
Drew
Wow! I've got my work cut out for me!
Thanks!
Can you swim the day before or bike?
Cheers,
BBC
Thanks!
Can you swim the day before or bike?
Cheers,
BBC
Yes, just be easy with your legs the day before so they are fresh for the test.
If you want to take that day before off of everything that is ok. It is a personal choice.
Drew
If you want to take that day before off of everything that is ok. It is a personal choice.
Drew
Okay, will do. I'd like to do it tomorrow morning. This afternoon, I'll get a pedometer. The HR monitor hasn't arrived yet.
Thank you again, Drew. I almost forgot my manners. How are you doing in your training? And how's your concert season going? Is there anything particular you're looking forward to or playing? There's an interesting piece in the NY Times today on the composer Jake Heggie. Do you do contemporary works?
BBC
Thank you again, Drew. I almost forgot my manners. How are you doing in your training? And how's your concert season going? Is there anything particular you're looking forward to or playing? There's an interesting piece in the NY Times today on the composer Jake Heggie. Do you do contemporary works?
BBC
BBC
If you are using a treadmill you can do the test tomorrow(If you have HR monitor), otherwise if you get the pedometer you will have to calibrate it (Usually takes about a mile easy run on a track, not treadmill) You MUST HAVE THE HR Monitor for this test because the adverage HR will be used to determine your training zones. The Pedometer if it is GPS you don't need to calibrate like a foot pod.
I have met Jake, did one of his pieces (Anna Madrigal Remembers, was the title I think?) with Philly Gay Men's chorus. It was an enjoyable piece. I like most modern music.
Currently I am kinda trying to keep my fitness up after some easy periods. Today went for a 12 mile run with a few Iron friends and my mom is arriving tonight for tomorrow nights concert of patriotic pops music with guest narrator General Wesley Clark. (I taught him violin lessons after his presidential run) Saturday I will be taking 3 other gay guys on a 2:30 bike and then I will do a 1/2 run following that.
As for other things I am looking at; I have 3 solo appearances here in Arkansas coming up. Two in April and one in June. I am playing two pieces on both, the Carmen Fantasy by Sarasate and Ravel's Tzigane in April and then in June doing Carmen again and Dvorak Romance. In October I am doing Tchaikovsky Concerto in my home town in Missouri. I AM VERY EXCITED ABOUT THAT. So at this point just trying to get to the Mid of June with my violin playing and my training should be coming alone with that.
Thats kind of it for me. Looking forward to doing a few centuries in May when my violin load is light for about a month and looking forward to my IM in Sept. Have to figure out my nutrition and my pacing.
Happy with my fitness for now (except for my weight) , not happy with how it ends up working in a race.
Talk later,
Drew
If you are using a treadmill you can do the test tomorrow(If you have HR monitor), otherwise if you get the pedometer you will have to calibrate it (Usually takes about a mile easy run on a track, not treadmill) You MUST HAVE THE HR Monitor for this test because the adverage HR will be used to determine your training zones. The Pedometer if it is GPS you don't need to calibrate like a foot pod.
I have met Jake, did one of his pieces (Anna Madrigal Remembers, was the title I think?) with Philly Gay Men's chorus. It was an enjoyable piece. I like most modern music.
Currently I am kinda trying to keep my fitness up after some easy periods. Today went for a 12 mile run with a few Iron friends and my mom is arriving tonight for tomorrow nights concert of patriotic pops music with guest narrator General Wesley Clark. (I taught him violin lessons after his presidential run) Saturday I will be taking 3 other gay guys on a 2:30 bike and then I will do a 1/2 run following that.
As for other things I am looking at; I have 3 solo appearances here in Arkansas coming up. Two in April and one in June. I am playing two pieces on both, the Carmen Fantasy by Sarasate and Ravel's Tzigane in April and then in June doing Carmen again and Dvorak Romance. In October I am doing Tchaikovsky Concerto in my home town in Missouri. I AM VERY EXCITED ABOUT THAT. So at this point just trying to get to the Mid of June with my violin playing and my training should be coming alone with that.
Thats kind of it for me. Looking forward to doing a few centuries in May when my violin load is light for about a month and looking forward to my IM in Sept. Have to figure out my nutrition and my pacing.
Happy with my fitness for now (except for my weight) , not happy with how it ends up working in a race.
Talk later,
Drew
Hey Drew!
I just got an e mail notice that I had a reply to my post (I think that you may still be on-line, as I respond).
I'm feeling like a kid the night before Christmas, i.e. excited as all heck. Unbelievable butterflies in my stomach!!! I was really looking forward to that test tomorrow! I guess I should have opted for the overnight delivery option with Road Runner Sports, when I bought the HRM. Anyway, I hope it comes this afternoon.
Sounds like a hefty schedule. Ah, Tchaikovsky. You'll get at the Russian soul. Best wishes on that and all the rest. Also, enjoy your visit with your Mom.
I'm breathless just reading your regimen. I'll treat it as a goal within my reach.
schonen Danks!
BBC
I just got an e mail notice that I had a reply to my post (I think that you may still be on-line, as I respond).
I'm feeling like a kid the night before Christmas, i.e. excited as all heck. Unbelievable butterflies in my stomach!!! I was really looking forward to that test tomorrow! I guess I should have opted for the overnight delivery option with Road Runner Sports, when I bought the HRM. Anyway, I hope it comes this afternoon.
Sounds like a hefty schedule. Ah, Tchaikovsky. You'll get at the Russian soul. Best wishes on that and all the rest. Also, enjoy your visit with your Mom.
I'm breathless just reading your regimen. I'll treat it as a goal within my reach.
schonen Danks!
BBC
BBC
I often have trouble sleeping the night before a long distance or a test on the bike or the run or an ironman or a marathon. takes some time and some experience before I can chill out and sleep before a big event.
The Xmas analogy is very much correct because if you work hard you will have lots of presents (speed, fitness, and a better body) to open with time.
Let me know when you get the HR monitor and we can go from there.
Best,
Drew
And yes I am still online until around 2 pm Central time
I often have trouble sleeping the night before a long distance or a test on the bike or the run or an ironman or a marathon. takes some time and some experience before I can chill out and sleep before a big event.
The Xmas analogy is very much correct because if you work hard you will have lots of presents (speed, fitness, and a better body) to open with time.
Let me know when you get the HR monitor and we can go from there.
Best,
Drew
And yes I am still online until around 2 pm Central time
Well the HRM didn't arrive with the mail today, but I went out to a local bike store, which is owned by an upstanding guy, who was fired as a manager at the gym I belong to some time ago. Talk about landing on your feet! It's a pleasure to plunk down a chunk of change to a guy like that. I went to look at the differences in the bikes today to compare to my twenty year old, but reliable, clunker. Boy, Drew, you weren't kidding! He showed me a few, and they were LIGHT! I'm saving for that starter model. I ended up buying a yellow jersey, and he suggested a few roads and when to ride to avoid the traffic. There's also a reservoir with an extended bike path near me, so I'll start out there.
I'm sure you noticed the number of cyclists in Europe. Last year in London, I was astonished by the number who commuted daily on bicycles. The same with Munich. Some drivers over here, especially those who drive WMC or SAVS can act like roadhogs, who won't give an inch to cyclists.
JEEZ, I hope that HRM comes tomorrow...
Cheers,
BBC
I'm sure you noticed the number of cyclists in Europe. Last year in London, I was astonished by the number who commuted daily on bicycles. The same with Munich. Some drivers over here, especially those who drive WMC or SAVS can act like roadhogs, who won't give an inch to cyclists.
JEEZ, I hope that HRM comes tomorrow...
Cheers,
BBC
The HRM arrived yesterday, just as I am breaking in new running shoes. It does have a pedometer, so as you said Drew, I'll have to calibrate it. I'll also have to read the manual to figure out how to operate the HRM. So, I figure that I'll perform the test run on Friday, or more likely, this Saturday early morning so I don't toss too many cookies, or rather the euphemism I prefer, "Pay homage to the Ottoman Empire!" Can't wait!
How was your weekend with your Mom? And did the concert go well?
Cheers,
BBC
How was your weekend with your Mom? And did the concert go well?
Cheers,
BBC
Mom is still here, I have not worked out today and hope to tomorrow........as usual missing it. IF rain lets up then bike/run with tomorrow before I head off to teach for 6 hours and no energy when done with that.
Concert was fine, it's over. Did it twice and already tonight have had another concert. So I had to think hard what concert you meant when you asked.
Let me know how the run goes.
Peace,
Drew
Concert was fine, it's over. Did it twice and already tonight have had another concert. So I had to think hard what concert you meant when you asked.
Let me know how the run goes.
Peace,
Drew
I admire your dedication to your work and your training, Drew. Training plus concerts on top of 6 hours of teaching is grueling, but it is the result that counts, which, I assume for you, is to be a better violinist, whether it's you or for your students, and pushing yourself physically to the next level. I'm approaching this new goal with the same end in mind, if I'm on the same wave length as you, which is making myself a better person at what I love, namely history and teaching, as well as new challenges physically.
One reason I want to set this triathlon goal is to relieve stress. The past few weeks I've burnt the candle at both ends, balancing time to write my dissertation, teach, and grade exams and papers, not to mention juggling personal matters. Working out fell by the wayside a couple of times, and I think it affected other things. Yesterday morning while grading papers, I discovered several that had been lifted from other sources. Getting enraged at the flagrant plagiarism, I assumed that next one I read was phony as well and gave the student a failing grade. Well, I was wrong. After class last night, she approached me to argue that she had done all the work herself and was not a cheater. Looking over her paper today, I realized that she was right and I had rushed to judgment. God, I feel like a heel. But I wonder if I had made time to go for a run, get into a swim, or start biking and blown off the steam, would I have judged her paper so harshly? I think not.
Why am I telling you and whoever read these posts this? First and foremost, because you've become a teacher to me in this. Thank you.
BBC
One reason I want to set this triathlon goal is to relieve stress. The past few weeks I've burnt the candle at both ends, balancing time to write my dissertation, teach, and grade exams and papers, not to mention juggling personal matters. Working out fell by the wayside a couple of times, and I think it affected other things. Yesterday morning while grading papers, I discovered several that had been lifted from other sources. Getting enraged at the flagrant plagiarism, I assumed that next one I read was phony as well and gave the student a failing grade. Well, I was wrong. After class last night, she approached me to argue that she had done all the work herself and was not a cheater. Looking over her paper today, I realized that she was right and I had rushed to judgment. God, I feel like a heel. But I wonder if I had made time to go for a run, get into a swim, or start biking and blown off the steam, would I have judged her paper so harshly? I think not.
Why am I telling you and whoever read these posts this? First and foremost, because you've become a teacher to me in this. Thank you.
BBC
As an educator one of the best things I have learned about teaching is that when I am frustrated what I do is shove those feelings WAY DEEP down and let them fester and build up until I am ready to lash out and hurt someone emotionally, preferably a small child, that way I can make the most damage for the future of our world
Ok nuff stupid humor.
Educating is exhausting! Admitting when we make mistakes really speaks well to me of a person.
It's not easy for me either.
Breath deep and let it go as something to be aware of for the future.
By the way, I feel lots better in times like you mentioned after a long run of an hour or so.
Peace,
Drew
Ok nuff stupid humor.
Educating is exhausting! Admitting when we make mistakes really speaks well to me of a person.
It's not easy for me either.
Breath deep and let it go as something to be aware of for the future.
By the way, I feel lots better in times like you mentioned after a long run of an hour or so.
Peace,
Drew
QUOTE(Erstegeiger @ Mar 20 2008, 12:04 AM)
As an educator one of the best things I have learned about teaching is that when I am frustrated what I do is shove those feelings WAY DEEP down and let them fester and build up until I am ready to lash out and hurt someone emotionally, preferably a small child, that way I can make the most damage for the future of our world
That's a novel approach that I'll keep in mind for the future!
There are two articles that you might find interesting, Drew, in today's NY Times in the Thursday Styles section. They are by Gretchen Reynolds. They are about the training and techniques of Ryan Lochte, who, as Reynolds describes, "may be the best American male swimmer not named Michael." The second article is under Coach's Corner and offers tips to swimmers.
I'd provide the links, but I'm not sure how to post them here (my Luddite sympathies on show). If you can't access the articles, I'd be glad to PM them to you.
Cheers,
BBC
I did the test. The long story of getting the HRM to work and the lack of a pedometer, I'll tell another time. Believe me, it was a fiasco, involved a large cast, several hours of anticipation and let down, but I'll cut to the chase.
Bear in mind that I hit the stop button on the treadmill twice by mistake and a friend and trainer in aiding me to get the HRM working started it before my run.
I did not yak, but felt like it. Rather I coughed up a lung and my legs were and remain sore and somewhat like putty.
The HRM read 1:17:52 160 max and 141 min at the end of the run. My own take, bearing in mind stops and the help of those getting the damn HRM working, is that I ran 6.20 miles in 52-53 minutes. The treadmill picked up my heart reading and kept steady at 156 bpm, going up to 161 bpm several times with warnings.
God, I feel sore, BUT I can't wait until tomorrow to start again.
Thanks and Best,
BBC
Bear in mind that I hit the stop button on the treadmill twice by mistake and a friend and trainer in aiding me to get the HRM working started it before my run.
I did not yak, but felt like it. Rather I coughed up a lung and my legs were and remain sore and somewhat like putty.
The HRM read 1:17:52 160 max and 141 min at the end of the run. My own take, bearing in mind stops and the help of those getting the damn HRM working, is that I ran 6.20 miles in 52-53 minutes. The treadmill picked up my heart reading and kept steady at 156 bpm, going up to 161 bpm several times with warnings.
God, I feel sore, BUT I can't wait until tomorrow to start again.
Thanks and Best,
BBC
THAT IS GREAT!!! You have some great fitness for a start!!!!! lets get you moving more and up that fitness
So what was your Average HR during the test itself?
Here is what you do now
Go to this link
http://www.attackpoint.org/trainingpaces.jsp
Plug in your time (lets start with 53 mins exactly unless you know the seconds) and your distance of 6.2 miles
It gave you a Vdot of 37.26 which we can improve on in the next few months. See the all inclusive and exhaustive Wiki posting to explain more about Vdot (of course there is a ton of sarcasm in that, but there is some basic good info in there) http://en.wikipedia.org/wiki/VO2max
Back on the VDOT calculatro page in the big box make a note of your Mile Paces for the EASY/LONG (EL) THRESHOLD (T), INTERVAL(I), and REPETITION® Paces and write them down.
You will be doing all runs except some bricks with these paces in mind now.
Not if you look over to the right side of that page you will see equivalents or the time it would take to run the listed distances at your current level of fitness (in an optimum situation)
So lets look at your race you want to do. A sprint Tri right? That run portion ends with a 5 K so half of the soreness you feel today. (That's a lie, if you run it all out it will be ALL off the same soreness packed into 1/2 the distance! Heehee However, here is what I find, after a Tri if you pace it right the soreness is different!!! Wierd huh?) But remember for a Tri you will have to run AFTER Swiming 750 meters and biking 20K or 12.4 miles.
Before I give you more specifics I need to know your HR Average.
Go for am easy bike today and tomorrow maybe another bike but a little harder than today. Maybe try an easy brick tomorrow (I hope I explained Brick to you already?.........)
Congrats and be happy you did the test. I bet it HURT!!!! (Heehee I know it did) But pain is just speed entering the body!
Enjoy,
Drew
So what was your Average HR during the test itself?
Here is what you do now
Go to this link
http://www.attackpoint.org/trainingpaces.jsp
Plug in your time (lets start with 53 mins exactly unless you know the seconds) and your distance of 6.2 miles
It gave you a Vdot of 37.26 which we can improve on in the next few months. See the all inclusive and exhaustive Wiki posting to explain more about Vdot (of course there is a ton of sarcasm in that, but there is some basic good info in there) http://en.wikipedia.org/wiki/VO2max
Back on the VDOT calculatro page in the big box make a note of your Mile Paces for the EASY/LONG (EL) THRESHOLD (T), INTERVAL(I), and REPETITION® Paces and write them down.
You will be doing all runs except some bricks with these paces in mind now.
Not if you look over to the right side of that page you will see equivalents or the time it would take to run the listed distances at your current level of fitness (in an optimum situation)
So lets look at your race you want to do. A sprint Tri right? That run portion ends with a 5 K so half of the soreness you feel today. (That's a lie, if you run it all out it will be ALL off the same soreness packed into 1/2 the distance! Heehee However, here is what I find, after a Tri if you pace it right the soreness is different!!! Wierd huh?) But remember for a Tri you will have to run AFTER Swiming 750 meters and biking 20K or 12.4 miles.
Before I give you more specifics I need to know your HR Average.
Go for am easy bike today and tomorrow maybe another bike but a little harder than today. Maybe try an easy brick tomorrow (I hope I explained Brick to you already?.........)
Congrats and be happy you did the test. I bet it HURT!!!! (Heehee I know it did) But pain is just speed entering the body!
Enjoy,
Drew
The average was 156.
What's a brick? You haven't mentioned that yet.
I'll do an easy bike ride today. Tomorrow, due to Easter, is a bit busy, but can I do a spin class on Monday AM?
I'll go to the Website later this evening to put in all the stats.
This morning my legs were sore, just like after a hard run. Going down stairs, I could feel the pain in my front thighs, but it felt good. As you said, it's speed entering the body!
Thanks for everything, especially the encouragement, and Happy Easter. How's everything going, work, play, training?
Best,
BBC
What's a brick? You haven't mentioned that yet.
I'll do an easy bike ride today. Tomorrow, due to Easter, is a bit busy, but can I do a spin class on Monday AM?
I'll go to the Website later this evening to put in all the stats.
This morning my legs were sore, just like after a hard run. Going down stairs, I could feel the pain in my front thighs, but it felt good. As you said, it's speed entering the body!
Thanks for everything, especially the encouragement, and Happy Easter. How's everything going, work, play, training?
Best,
BBC
Enjoy your holiday. You can wait until monday to do a class and then run immediatly after. Things are great here. Jesus paid me to play 3 times yesterday for good friday so I am happy (jesus pays well here) and did a 3 hour bike today and WAS HAMMERING (for me) the whole time.
Here is what you need to know now with your HR Zones.
http://www.performancetrainingsystems.com/...one_finder.html
Find your test value (156) on the left and line up the zones from there. You might want to keep a document on your computer with zones from this test. I know there are options for 5A, 5B, 5C but I just think anything over Xxxxxxxxxxx point is zone 5.
A brick is doing a bike and immediatly doing a run after it (try and switch from bike to run in under 5 minutes). The body has trouble switching the blood from bike muscles to run muscles so you need to do lots of this training to get used to it. Especially to get FAST which is what sprints and olypics are really about. For your "easy" bricks you will need to start zone 2 and finish in zone 3. It takes a while to get used to keeping on this.
Monday do an "easy" brick.
By the way, just an observation. I know you want to do a sprint, but your fitness at this point says to me you might want to look instead at an olympic lenght tri. This is about pushing yourself and in talking to me for the last month you have a resonable run background (easiest to have) and you can spent the rest of this season (season usually ends late summer) getting the bike up to the 40 K (24 miles) and swim up to 1.5 K (.93 miles) and then you can while school is out do more serious training without your teaching stressing you. In fact you could probably go out in a few weeks (6) and do a sprint tri and then end of the summer do an olympic.
For lengths involved for an olympic tri go to the Wiki post below
http://en.wikipedia.org/wiki/Triathlon
I'm just suggesting a fun goal for the whole season. After all, do you just want to tri once? Train and do just 1 event?
(Devil's grin)
Think about it.
Best,
Drew
Here is what you need to know now with your HR Zones.
http://www.performancetrainingsystems.com/...one_finder.html
Find your test value (156) on the left and line up the zones from there. You might want to keep a document on your computer with zones from this test. I know there are options for 5A, 5B, 5C but I just think anything over Xxxxxxxxxxx point is zone 5.
A brick is doing a bike and immediatly doing a run after it (try and switch from bike to run in under 5 minutes). The body has trouble switching the blood from bike muscles to run muscles so you need to do lots of this training to get used to it. Especially to get FAST which is what sprints and olypics are really about. For your "easy" bricks you will need to start zone 2 and finish in zone 3. It takes a while to get used to keeping on this.
Monday do an "easy" brick.
By the way, just an observation. I know you want to do a sprint, but your fitness at this point says to me you might want to look instead at an olympic lenght tri. This is about pushing yourself and in talking to me for the last month you have a resonable run background (easiest to have) and you can spent the rest of this season (season usually ends late summer) getting the bike up to the 40 K (24 miles) and swim up to 1.5 K (.93 miles) and then you can while school is out do more serious training without your teaching stressing you. In fact you could probably go out in a few weeks (6) and do a sprint tri and then end of the summer do an olympic.
For lengths involved for an olympic tri go to the Wiki post below
http://en.wikipedia.org/wiki/Triathlon
I'm just suggesting a fun goal for the whole season. After all, do you just want to tri once? Train and do just 1 event?
(Devil's grin)
Think about it.
Best,
Drew
Okay, Drew, you're pushing me, dude. Thanks! It's motivation. The goals are reachable, so back at you with the Devil's grin
You've never called the transition from bike to run a "Brick" before. But I've been doing it with the stationary bike, but will embark on the spinning and then the run either Monday or Tuesday, if Tuesday then I'll do an easy run on Monday.
If Jesus pays, so much the better. You deserve it. You work hard!
Today, I rode a stationary bike for 45 minutes, averaging 117 HR. Is that okay?
I'm hazarding a guess, but I'm sure you're pretty organized. I'm not at times. Goals help. I doff my hat to you in appreciation.
Stay Cool,
BBC
You've never called the transition from bike to run a "Brick" before. But I've been doing it with the stationary bike, but will embark on the spinning and then the run either Monday or Tuesday, if Tuesday then I'll do an easy run on Monday.
If Jesus pays, so much the better. You deserve it. You work hard!
Today, I rode a stationary bike for 45 minutes, averaging 117 HR. Is that okay?
I'm hazarding a guess, but I'm sure you're pretty organized. I'm not at times. Goals help. I doff my hat to you in appreciation.
Stay Cool,
BBC
BBC
You are kind to think I am organized. I am only for certain areas. What you see here is simply something about which I am passionate and have enough knowledge to be just a little dangerous!
As for a bike at 117 BPM (Beats per min) that was a very good easy ride, which probably helped you flush the lactic acid out of your muscles. With time, testing, and training (yes, you will be doing a bike test also called a 40 Min Time Trial or TT) and with hard work you might get your Bike HR Max to within 5 beats of your run HR Max (I have been working since Oct and am not sure but think mine is not quite there but you might have different genes so we just have to wait and see)
This is important to know about the bike. To make improvements you need to spend 8-12 minutes minimum riding hard , (as in HARD LIKE YOUR RUN TEST) with your HR UP and some resistance from the pedals. You need to do that twice for every bike workout. I have used riding up a big hill in the past to get my HR up like that. Or on a flat straight part where I just HAMMER and it is HARD to do at first. Once your body knows what work is, then you can do it more easily.
Are you riding bike outside yet? When you are ready this week I would encourage doing a Bike test, the 40 Min TT. You will need HR monitor and a flat safe place where you can hammer without stopping for 40 miinutes. Ask around your bike friends if you don't know a place like this yet.
When done I will need an average HR and average MPH from the bike for 40 minutes, but make sure you WARM UP FIRST. Some people warm up for 20-30 some for less. 20 mins with a few 3-4 X 30 seconds pumping those legs as FAST as you can to open them up and get them ready to HAMMER for 40 minutes. Which by the way, the first time is kinda like torture............sorry to be blunt. But, you get used to it.
By the way, you do own and wear a helmet, don't you?
Bike safety is the first rule!!!!!!
How goes the swimming?
So if you run on Monday do you want to just run or WORK already?
this week you need to do 1 run with warmup 5-10 mins and then 3 miles done at Threshold pace (8:41 for you) with 2 mins recovery between each. It looks like this when I short hand it. 3X1 mile (2') at TP
Any work like this means that you must warm up so you don't hurt yourself.
THAT WILL BUILD SPEED! So I say if you run on Monday do this workout.
Let me know how it goes.
Best,
Drew
You are kind to think I am organized. I am only for certain areas. What you see here is simply something about which I am passionate and have enough knowledge to be just a little dangerous!
As for a bike at 117 BPM (Beats per min) that was a very good easy ride, which probably helped you flush the lactic acid out of your muscles. With time, testing, and training (yes, you will be doing a bike test also called a 40 Min Time Trial or TT) and with hard work you might get your Bike HR Max to within 5 beats of your run HR Max (I have been working since Oct and am not sure but think mine is not quite there but you might have different genes so we just have to wait and see)
This is important to know about the bike. To make improvements you need to spend 8-12 minutes minimum riding hard , (as in HARD LIKE YOUR RUN TEST) with your HR UP and some resistance from the pedals. You need to do that twice for every bike workout. I have used riding up a big hill in the past to get my HR up like that. Or on a flat straight part where I just HAMMER and it is HARD to do at first. Once your body knows what work is, then you can do it more easily.
Are you riding bike outside yet? When you are ready this week I would encourage doing a Bike test, the 40 Min TT. You will need HR monitor and a flat safe place where you can hammer without stopping for 40 miinutes. Ask around your bike friends if you don't know a place like this yet.
When done I will need an average HR and average MPH from the bike for 40 minutes, but make sure you WARM UP FIRST. Some people warm up for 20-30 some for less. 20 mins with a few 3-4 X 30 seconds pumping those legs as FAST as you can to open them up and get them ready to HAMMER for 40 minutes. Which by the way, the first time is kinda like torture............sorry to be blunt. But, you get used to it.
By the way, you do own and wear a helmet, don't you?
Bike safety is the first rule!!!!!!
How goes the swimming?
So if you run on Monday do you want to just run or WORK already?
this week you need to do 1 run with warmup 5-10 mins and then 3 miles done at Threshold pace (8:41 for you) with 2 mins recovery between each. It looks like this when I short hand it. 3X1 mile (2') at TP
Any work like this means that you must warm up so you don't hurt yourself.
THAT WILL BUILD SPEED! So I say if you run on Monday do this workout.
Let me know how it goes.
Best,
Drew
Of course, I have a helmet. No desire to scramble my brains!
Today, I'll opt for the run.
Let me see if I understand you correctly. After warm up 3 miles altogether at TP (8:41) with two minutes recovery tacked on at the end? Or 3 1 mile runs at TP with 2 minutes of recovery in between sets? Sorry, if I'm being dense.
Thanks!
Today, I'll opt for the run.
Let me see if I understand you correctly. After warm up 3 miles altogether at TP (8:41) with two minutes recovery tacked on at the end? Or 3 1 mile runs at TP with 2 minutes of recovery in between sets? Sorry, if I'm being dense.
Thanks!
2 mins recover BETWEEN!!!
You would be happily fried if you did all 3 miles back to back, but you could probably do it.
Best,
Drew
You would be happily fried if you did all 3 miles back to back, but you could probably do it.
Best,
Drew
Okay, I did the run, and here are the results:
1. 7:53 min/mi. got up to 150 bpm. The average was 148
First two minute rest: Wnt down to 18:45 min/mi and 114 bpm.
2. Same pace got up to 151 bpm, average same
Second rest period: Same pace, went down to 113 bpm
3. 7:47 min/mi got up to 154 bpm
Third rest period same as second.
Finished with 2.15 miles at 8:19 and stayed steady between 148 and 154 bpm.
Have I qualified, Coach?
Cheers,
BBC
1. 7:53 min/mi. got up to 150 bpm. The average was 148
First two minute rest: Wnt down to 18:45 min/mi and 114 bpm.
2. Same pace got up to 151 bpm, average same
Second rest period: Same pace, went down to 113 bpm
3. 7:47 min/mi got up to 154 bpm
Third rest period same as second.
Finished with 2.15 miles at 8:19 and stayed steady between 148 and 154 bpm.
Have I qualified, Coach?
Cheers,
BBC
QUOTE(Erstegeiger @ Mar 22 2008, 10:41 AM)
Here is what you do now
Go to this link
http://www.attackpoint.org/trainingpaces.jsp
Plug in your time (lets start with 53 mins exactly unless you know the seconds) and your distance of 6.2 miles
It gave you a Vdot of 37.26 which we can improve on in the next few months. See the all inclusive and exhaustive Wiki posting to explain more about Vdot (of course there is a ton of sarcasm in that, but there is some basic good info in there) http://en.wikipedia.org/wiki/VO2max
Back on the VDOT calculatro page in the big box make a note of your Mile Paces for the EASY/LONG (EL) THRESHOLD (T), INTERVAL(I), and REPETITION® Paces and write them down.
Okay, my brain is not quite responding to what should be a simple task.
I've registered on attackpoint, but I must be plugging in 53 minutes incorrectly, as the Vdot is calculated 12364. Do I plug in 0:53:0, 53min., or 53 MM? Please forgive my obtuseness.
Well, I've surprised myself. I am not that stupid! I was able to figure to figure out my Vdot on my own, which by the way, you did for me, Drew! Thanks, yet again. It's a good thing someone else does my tax returns for me, but it's always fun watching me fill out an application. So I will start my training logs now. I'm off for a run and a swim (finally) this afternoon.
Will post the results at a later date.
Cheers,
BBC
I was able to figure to figure out my Vdot on my own, which by the way, you did for me, Drew! Thanks, yet again. It's a good thing someone else does my tax returns for me, but it's always fun watching me fill out an application. So I will start my training logs now. I'm off for a run and a swim (finally) this afternoon.Will post the results at a later date.
Cheers,
BBC
Finally, I went for a swim, and I cannot begin to describe the euphoria of being in the water. I only went for a few laps, but I overcame the apprehension about Swimmer's Ear! Screw it! There's a goal I want to reach. Tomorrow, I'll go for a few more laps. Slowly, but surely, I'm attacking this baby...Yeah!
I went for another 6.2 run and improved my time. Got it down to 50:13, which makes me think that perhaps I didn't push myself hard enough the first time. What do you think, Drew?
Before the swim, I did a 45 minute run, 8:16 pace, averaged 147 bpm. Hope that I'm on track.
Drew, a question about your workout schedule...where do you figure in weight training?
Cheers,
BBC
I went for another 6.2 run and improved my time. Got it down to 50:13, which makes me think that perhaps I didn't push myself hard enough the first time. What do you think, Drew?
Before the swim, I did a 45 minute run, 8:16 pace, averaged 147 bpm. Hope that I'm on track.
Drew, a question about your workout schedule...where do you figure in weight training?
Cheers,
BBC
And no Swimmer's Ear, yet...YeeHaw!!
Sorry I have not been around but my computer has been in and out of the shop.
So if you need me email as I get to check email once a day usually.
Quick answers.
I don't do weight training at this time of year. I do from oct-dec sometimes further. I would sneak in 2 a week if you want since your load is a little light for now.
Glad to hear your run is getting faster and yes you are on track. Like I said sounds like you are already figuring out that part. Biking and swimming with be coming along too. Usually not as fast, but that will depend.
By the way, you want to look at your Vdot from recent test and do the runs for threshold pace for your vdot, not faster for now. There is scientific support that you have to run fast to get fast, but running faster than threshold doesn't give the same benefit as running at threshold.
So goal that pace not FASTER.
Can explain more later when puter is back up and have lots of time to type.
Once again email me if you need me. Today is the first time in over a week I have made it to Outsports...............Been missing it!
Best,
Drew
So if you need me email as I get to check email once a day usually.
Quick answers.
I don't do weight training at this time of year. I do from oct-dec sometimes further. I would sneak in 2 a week if you want since your load is a little light for now.
Glad to hear your run is getting faster and yes you are on track. Like I said sounds like you are already figuring out that part. Biking and swimming with be coming along too. Usually not as fast, but that will depend.
By the way, you want to look at your Vdot from recent test and do the runs for threshold pace for your vdot, not faster for now. There is scientific support that you have to run fast to get fast, but running faster than threshold doesn't give the same benefit as running at threshold.
So goal that pace not FASTER.
Can explain more later when puter is back up and have lots of time to type.
Once again email me if you need me. Today is the first time in over a week I have made it to Outsports...............Been missing it!
Best,
Drew
Glad to have you back, Coach.
You're right. I've gotten the running down. Will need to work on the swimming and biking. Still no Swimmer's Ear, though.
i've got to say that it's taken a while to get used to the HRM. That damn strap around your chest was bothersome, at first. I'm beginning to understand what women go through with bra straps. OUCH!
I'll definitely e mail you with several other issues.
Cheers,
BBC
You're right. I've gotten the running down. Will need to work on the swimming and biking. Still no Swimmer's Ear, though.
i've got to say that it's taken a while to get used to the HRM. That damn strap around your chest was bothersome, at first. I'm beginning to understand what women go through with bra straps. OUCH!
I'll definitely e mail you with several other issues.
Cheers,
BBC
Go to your running store and get BODY GLIDE. Kinda like a roll on deoderant product.
it keeps you from chaffing, if the strap is causing any.
it keeps you from chaffing, if the strap is causing any.
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