Total Posts: 667
1.7 Years Ago

To increase your speed or to gauge your performance, you need to incorporate speedwork into your weekly training. Once a week should be enough. It doesn't matter how slow you maybe or think you maybe it can only help. We will have a few posts with some different speed workouts that you can use and be sure to keep track of your time.

The gist is to keep tabs on any one or all of the three events (swim, bike, run)

Preferably we would like to see the swim pace for 100 yards, run at either 400 meters or a mile or both, and the bike anywhere from 5 miles to 10 miles time trial.

Format for your entry should be as follows:

Event:

Time:

Distance:

Avg Pace/Speed:

Details:

Example:

Event: Swim

Time: 1:28

Distance: 100 meters

Avg Pace/Speed: 1:20 per 100 yards (conversion)

Details: 50 meter pool with no flip turns (you can also put any other info that you would like in this area such as "non-shaved legs so probably could have been faster if I borrowed my sister's razor" or anything else you think is pertinent)

We will look at the results over each month and do some analysis like average speed over the month, fastest time, % gain in speed or % decrease in time, etc. Oh yeah, and if you want to do a MAX speed, like say on the bike, then you can post that also and we can see who goes the fastest down hills or if you just want to sprint all out for say 30 seconds to see what top speed you can reach, post it. If you want to run 100 yards to see if you can hit say an equivalent pace of 4:00 per mile (will need a GPS like Garmin Forerunner for this one) then POST IT!!!

It's all about speed people so let's see what you got.

BE VERY VERY VERY CAREFUL WITH THE RUNNING SPEEDWORK!!! I cannot emphasize this enough. It is an easy way to injure yourself so know what you are doing. Just do what you can and train smart. If your top speed is a 10 minute mile then GREAT!!!

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Total Posts: 667
1.7 Years Ago

TIME: 49:35

DISTANCE: 15 miles

AVG PACE/SPEED: 18.7 I think

DETAILS: A LOT of rolling hills but tested my new disc wheel and cut off 5.5 minutes from the normal ride. No biggy on speed or anything but did manage to hit 37 mph on a downhill where normally I think I would hit 33 mph. Followed this up with a little .5 mile run at 8 min pace just to get the legs moving after the ride.

P.S. I almost ran over a squirrel on one of the small descents, so it reminded me of that ad in the tri, cycling magazines that shows the possum road kill with the single thin tire tread over it and a bicycle in the distance. =)

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Total Posts: 109
1.7 Years Ago

Distance: 100yd

Time: 1:17

Details: The excitement took place in a 25yd pool, approximately 4 feet deep throughout. I warmed up just 400yd before prior to it. I started out at a strong but not anaerobic pace for the first 25. I do flip turns (not very good ones), and my goggles started leaking after the first turn. I think I was overly enthusiastic and pushed off the wall too hard with my head up. I tried to speed up after the turn, building into the halfway mark. At 50yd, I picked it up again, but went easy on the push off the wall. The goggles were filling with water, the crowds were cheering from the sidelines. AFter the turn at 75yd, I felt the lactic acid building in my legs and arms. I was gasping for breath.. i didn't know if I could make it! I hit the wall and stopped the watch. 1:17!!! I beat last week's time by a whole second!

Notes (a.k.a. excuses): My legs have not been shaven today, so the drag probably cost me a second or three. I have small hands and feet (ok, just small hands), and I'm only 5'3, so I don't reach as far as some. And I'm really good at making up excuses.

In Summary: I was extremely happy with this time, but hope to keep improving as the season goes on.

jj

Total Posts: 667
1.7 Years Ago

Distance: 100 yard TT

Pace/Speed: 1:19

Details: Swam in a 50 meter pool no flip turns but I did sport the "ATTITUDE" swim cap. Started with a 600 meter swim in the wetsuit (race distance for this weekend) Took it off and did a 200m and I felt like a slug because it was a big difference in feel and speed. Did some kicking another couple 100's some more kicking. After 1200m I went for the TT. Nervous because I was worried my time would regress instead of progress. Took off and was FLYING down the first 50m, hit the wall and pushed off but got my breathing goofed up and almost drowned, got back in rhythm but started to realize I went out too fast. Pain settling in, glanced forward and AGAIN the wall seemed a good distance away so put the head down and tried to pull and push harder (no cheering for me)...hit my timer and it said 1:27...WHAT!!!??? Then I realized that was for the 100 meters...did the conversion and realized JUST LIKE JJ I also dropped a second from last weeks TT. Doesn't sound like much but I will take a 1 second drop each week. Did a few more 100's and some kicking to finish up.

P.S. Don't let Joy fool you...there is a 10 year old who is shorter and has smaller hands and feet than her but managed to swim a 1:12 so (and you can make your own jokes) size doesn't matter so quit your belly aching. =P I am coming after YOU!!!

Total Posts: 349
1.7 Years Ago

Distance/Time:

25m fly - 31.5

3 x 100m free:

1) 1:51

2) 1:49

3) 1:49

50m kickboard - 1:10

3 x 100m free:

1) 1:49

2) 1:48.5

3) 1:44

25m free - 21.9

Details:

We do Benchmark Days near the begining and end of my masters swim sessions to gage (gauge?) our improvement or, in my case, consistency. Warm up, rests, active recovery and cool down were omitted from the above. Also, it's a 25m pool so my poor turns at the wall probably didn't help my times (bring on open water swim season!).

Compared to my February times:

I was faster on the butterfly by 0.5 seconds, not a major difference but I consider any length of fly where I don't drown a victory.

I was consistently faster on the 100's by one second but otherwise did the exact same times, down to the fastest 100 as the last.

50m kick - exact same

We didn't do 25's last time so no comparison.

Notes/Excuses - I have large hands and feet but they are very skinny (think AA shoes) and therefore are ineffective paddles, somewhat like trying to row a dingy with chopsticks.

I believe Sunday is Time Trail day with my club so I'll have some longer distances to post.

Total Posts: 637
1.7 Years Ago

Event: Swimming in the pool. 1st 100 yard. (I mean ever)

Time: Early morning today. 3-21-07

Distance: 100 yards

Avg Pace/Speed: 1:50

Details: Came to the pool and started with some 50's and technique work. Moved to some 75's (2x). Took a long break to rest. Set out to do 100 (Only attempted once and stopped just after the 75 turn.) No flip turns, don't know how, and would probably just knock myself out. At 75, almost stopped, but pushed on, felt VERY tired toward the end, despite my attempt to go at a slow pace, my main goal was to complete the 100.

6'2", so long, but slow. Must be all the hair from the Italian lineage 8o)

Contemplating a shave - haha.

Finished with more 50's and one sprint 50 done in 40 seconds. It I could keep that pace, I might be in your ball park. (Of course my friend quickly crushed that with a 33 second 50 8o(

Hope to have a good bike.

Jim C#2

Total Posts: 109
1.7 Years Ago

GOod job JC#2 on your first timed 100!

Tonight: track workout-- 400s. I haven't done this in at least a year!

Total Posts: 87
1.7 Years Ago

1.0936133) - so how do you do the conversion?

Total Posts: 667
1.7 Years Ago

Total Posts: 459
1.7 Years Ago

Event: Swim

Time: 1:31

Distance: 100 yards

----------------------------------------------

Details: 250 yard warmup.

100 TT (1:31)

150 yard to complete 500 yds

500 yds

800 yds (time up)

You folks smoke! Jim 1:20, Joy 1:17, Jim 1:19, JC2 1:50

Alison A.K.A. "Fly Girl" you are my hero ! I can't do the Fly! Ha. Now I am determined and am putting it on my to do list. Any tips? As for kickboard...the last time I did that I went 40 yards and cramped so bad I couldn't get out of the pool for 10 minutes. Had to rub it out! So glad I wasn't in deep water.

I love this thread. Turn it on!

Greg

Total Posts: 386
1.7 Years Ago

I have thought about this for a long time and can only come up with two things I don't like about triathlons....swimming and biking. When I heard someone say something about a brick I thought "hey they swim like me." Don't have a bike but someday when I grow up I would like to attempt a sprint (an ironic misnomer for me) but I have to get a lot better in the water first.

Total Posts: 637
1.7 Years Ago

Total Posts: 667
1.7 Years Ago

Don't sell yourself short. I couldn't swim 2.5 years ago and now I have already completed a full Ironman. You will be surprised at how quickly you can get the swim down. There are a few tricks to help you through the yardage and if you can get some lessons to work on your stroke then it can actually be very relaxing. If it is cold enough and you can wear a wetsuit, you could doggy paddle your way through the swim.

Find a "beginner" tri, one that is designed exactly for a first timer and give it a go. You can ride a mtn bike in these things and you will have your own special division for it (fat tire). The main point of your first is to just finish...don't worry about a time...just finish and have fun.

We have the "My First Tri" Tri out on Eglin AFB. It is a great race and a lot of Ironman folks go back as alumni to do it for fun because it is so well organized. 200 yard swim that you can walk 100 yards of it if need be, an 8 mile bike and a 2.5 mile run. The food is good and the massage tables are wonderful.

Total Posts: 386
1.7 Years Ago

bob

Total Posts: 109
1.7 Years Ago

I did a track workout last night for the first time in a year:

Event: Run 400m

Warm-up: 1.5 mi jog

Time: Well I did 8 and was scared to do one as hard as I could but decided after each one that there was no way I could've gone faster for any of them, so here are something like the times:

1:30, 1:28, 1:27, 1:27, 1:28, 1:25, 1:25, 1:19

Details: 200m jog in between. 1.5 mi cooldown. The weather was beautiful, about 70 degrees, a little wind. The workout was painful. But I'm sure I'll be back for more next week!

Total Posts: 349
1.7 Years Ago

Awesome workout! Way to descend on the 400's, sounds like you really pushed yourself.

Jim C#1, thanks for starting this thread - it's great to be inspired (in yet another way) by my fellow FJ'ers. Next week is my 5km time trial at the track and there's promises for something evil at Sunday's swim (500m? hopefully not 1,000) so I'm going to need all the inspiration I can get!

Total Posts: 459
1.7 Years Ago

Here's the thing. I haven't really done any swimming in over 10 years. Last year I went into the pool about five to eight times before my first triathlon. First time I got in I could barely swim a 50 yarder! By the race I could swim a combination of freestyle and breaststroke for 500 yards. Guess what? I came out of the water in the middle of the pack, breastsroke and all! My apologies to anyone I may have kicked along the way. :)

People were doing freestyle, then breast then rolling onto their backs... lots of varied abilities. 9 out of 10 people don't attempt the tri due to the water. Really, a few workout in the pool will get you through the course.

O.k. this year I am training a bit more as I am doing the 1/2 IM. However, again when I started this season (2 weeks ago) I could hardly do a 50 yarder again. Now I am about to test to see if I can swim a comfortably paced 1000 yards (in about 2 weeks). I little pool work goes a long way.

Enough of my blabbering. You guys rock! Nice 400 runs with very impressive splits! I'm out of breath just reading the times! I'm further scared I have not started to prep for the 1/2 marathon of the IM. Therapist says maybe 2 more weeks until the knee is ready.

No boundaries, no obstacles, no giving in.... where did i hear... "pain is fear leaving the body"? (not sure if I got that quite right).

Go FJers.

Total Posts: 349
1.7 Years Ago

Times:

100m - 1:37 - PR!

500m - 9:57

Avg Pace/Speed:

100m - .97sec/m (1:29/100yd or .89sec/yd)*

500m - 1:59/100m, 1.19sec/m (1:49/100yd pr 1.1sec/yd)*

Details:

The 500m time is on pace for me, for distance work last year I averaged about 2min/100m. I think I could have pushed harder but wasn't feeling aggressive enough to pass the swimmer in front of me. My previous 500m time this year was a little slower and the first this year was 10:49, but that was a horrible swim for a whole bunch of reasons.

The 100m time, however, is pretty exciting. My previous best is 1:45. The guy who was timing me for the 100m is new to our group and I'd only just learned his name before the TT. When he told me my 100m time I exclaimed "Holy s**t!" Nice first impression, eh?

* NB - Don't trust my math!

Total Posts: 667
1.7 Years Ago

Total Posts: 459
1.7 Years Ago

Well, I tried the fly this week and quit out of embarrassent. I need to find a time to practice when noone else is around to see me flailing through the water.

Event: 1000yd/500yd Swim Time Trials (Baseline for future comparison)

Times:

1000yds - 1:54/100

3 X 500yds - 1:54/100

Details:

My goal was to be able to swim 1000 consecutive freestyle yards before the end of the month. I met the goal a week early. I included my base line times to compare during the coming weeks. Note: wore the speedo's vs. drag pants.

Finally, found a rythem that allows me to swim for distance!

Greg

Total Posts: 349
1.7 Years Ago

Nice work on the 1000yds Greg. Distance work for swimming (and runing and biking) is all about pacing and it sounds like you got it down. Hitting those milestones in the pool is pretty darned cool too - I almost had to stop and do a happy dance the first time I swam 1000m.

I don't think I can take on the name Flygirl after this morning's disastrous attempt at one-armed fly drills. The Wednesday a.m. session is all butterfly, that will be a joyous way to start my day!

Total Posts: 349
1.7 Years Ago

Nice work on the 1000yds Greg. Distance work for swimming (and runing and biking) is all about pacing and it sounds like you got it down. Hitting those milestones in the pool is pretty darned cool too - I almost had to stop and do a happy dance the first time I swam 1000m.

I don't think I can take on the name Flygirl after this morning's disastrous attempt at one-armed fly drills. It's something to aspire to though. The Wednesday a.m. session is all butterfly, that will be a joyous way to start my day!

Total Posts: 202
1.7 Years Ago

The workout

600 warm up

6 x 50 sprints

5 x 100 w/15secs

100 easy

5 x 100 -2 w/15secs

100 easy

5 x 100 -4 w/15secs

300 cool down

Event: 100 yards

time: 1:27

This fabulous (for me) swim took place on my last 100 in the last set of 5...in a 25 meter pool...with cute boy in lane two cheering me on...I do flip turns...I do them well...it's just the not breathing right after I turn thing that doesn't always workout for me...my legs were last shaved approximately 35 hours before this swim...I used my own razor though...my swimsuit is old but not falling apart so I might have incurred a little drag but that's purely speculation...my cap didn't rip and my goggles were only slightly fogged...this time was(hopefully correctly) converted from meters...Keep up the great work and fast times everyone!! :)

Total Posts: 459
1.7 Years Ago

Alison, it's official..."flygirl". Please...one armed flys?! I did a 25 yard fly and I just about cramped up at the end..again!

As for Nicole, our newest fish, smoked my 100 yd time after swiming oh about a million yards. But then again, a cute boy does have a tendancy to work like a shot of adrenaline. Just make sure he's at the races!

Keep up the great work FJer's!

Greg

Total Posts: 667
1.7 Years Ago

Time: 30:45 or so

Distance 3.5 miles on sand, dirt, gravel

Avg Pace/Speed: 8:45 pace but best Fartlek was equivalent to a 4:43 per mile pace

Details: Someone talked me into doing speedwork this morning so the run speedwork will be scheduled on each Tuesday. It entails 4 Fartleks during my morning 3.5 mile run around the lake. The fartleks range in distance and time but not really anything set in stone. Usually run from a tree to a mailbox or a mailbox to a mailbox, or a telephone pole to a mailbox. I am out in a rural area so mailbox to mailbox is a decent distance. Probably looking at about 50 yard sprints if I had to guess for each. Today's were not too bad. The first was slow, the second was pretty good, the third was okay, and the fourth was with butt kicks so it feels like you are flying. Knee held up with no pain throughout the run, which was a concern. I will start to extend my runs a little each week.

Total Posts: 109
1.7 Years Ago

Time: 1:28, 1:25, 1:25, 1:22, 1:24, 1:25, 1:22, 1:20

Details: I had a guy running right in front of me for the first few. But he slowed down on the last ones and I started catching him! It was very motivating. Couldn't break the 1:20 mark on that last one though, but I averaged better than I did last week!

Total Posts: 349
1.7 Years Ago

Time: 23:01

Distance 3 miles/4800m - 12 laps of a 400m track

Avg Pace/Speed: 7:40/mile, 1:55/lap (400m)

Details: I wanted to be under 25 minutes (my PR for a 5km race) and hoped to be at 2min/lap so I am definitely happy with this time. The run felt very good, I felt loose and relaxed the whole way and think I kept my form. I lost focus (and a bit of time as a result) on the 2nd mile but got my head straight and went faster on the last one.

Joy, nice work descending on your 400's. Way to catch the guy too!

Total Posts: 109
1.7 Years Ago

Total Posts: 667
1.7 Years Ago

Time: 1:15

Distance: 100 yards

Details: BOO YAH!!! WOO HOO... a new PR in the TT!!! Dropped 4 seconds I think, will have to go back and look later. I had a little wind from the SE causing a little chop on the water but was ready to go after 1200m of swimming/kicking. A little worried about the effort because I have been fatigued chasing other FJer's and hit the weights this week which caused some soreness in the shoulders and back yesterday. Anyway...enough with the set up and let's get to the event.

Jammers, "ATTITUDE" cap, and I was ready to go. Hit the timer and was off...felt strong going out but did not think I was rolling side to side enough so concentrated on pulling, pushing, rolling, breathing. Started to fade a little toward the end of the first 50 but quickly recouped. No flip turn, pushed off the wall and got up and into my stroke quick. Go GO GO GO...still pulling hard and feeling the force of the water on my arm and hand throughout the stroke. Realized that I was going longer and stronger than in the past...went by the point I usually start to feel it so was getting excited...a few more strokes and it started to burn...slowed down, caught my breath, dug deep and pulled hard for 5 more strokes and BAM hit the timer.

I was anxious about checking the time because I did not want to be disappointed...then I looked and it read 1:22 for 100m so after the conversion the time for 100 yards is 1:15... YEE HAW!!! I am trying to get down to 1:12 since I know a 10 year old that swam that. I could start a new reality show "Are You Faster Than A 3rd Grader" Now if I can just start seeing results like that in my run pace...there is still plenty of year left for that.

TTFN

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Total Posts: 202
1.7 Years Ago

Ladies you inspire me...can't wait to get back to the track for speed work!

Jim, I'm pretty sure you'll catch that 3rd grader next week!

Total Posts: 87
1.7 Years Ago

Total Posts: 637
1.6 Years Ago

I definitely am not feeling like this is a challenge at all, but rather a blow out. A bit embarassing entering times so far behind yours, but it motivates me.

100 yard swim - today - warmer weather (76) - in the pool.

1:42. I guess I can take something away that I beat my previous time and knocked 8 seconds off. However, it wasn't any easier this time in terms of feel.

Run - eventhough this was after the swim, I wanted to set a bar for myself. 5.6 miles in 58:54. This seems to equal a 10:45/mile pace.

My goal on the run was to find a "all day" pace. Which basically means to me, get in the distance and don't walk!

Jim C#2

Total Posts: 667
1.6 Years Ago

Don't worry about other people's times...it's all about YOU and 8 seconds off your previous time is AWESOME!!!

Event: Run/Fartleks

Time: 40:01

Distance: 4.5 miles

Pace: 8:53

Results: Started the morning run planning on doing 4 fartleks as normal but was feeling pretty strong and running in good form so I decided to just run at tempo for the first mile and see what I could do. Kept the breathing at a 3:2 ratio for most of the first mile and started to figure on shooting for a 7:30. Hit the first mile and the watch said 7:20 (that is in dirt and sand) WOO HOO now if I could just do that for 2 more miles I could equal some other speedster. Backed off the second mile and did my first fartlek EASY so it wasn't anything much but I did run for probably 75 yards and I think it was my best time (equivalent to a 6:18 mile pace). Made the turn around and headed back did my second one and did but kicks on the third. Finished my normal 3.5 miles but wanted to extend my distance some to test the knee so turned around and went down to the half mile mark and back to get in another mile. I was just chugging along at the end but the knee held up.

Jim C#1

The swim TT is scheduled for Friday but plans OFTEN change in my life

Total Posts: 349
1.6 Years Ago

Jim C#2, 8 seconds off your time rocks! Take this challenge to be you against yourself and feel very impressed with your time. But Mr. C#1 already said that so I'm just echoing as usual.

Now that I've cursed you, C#1, let me say nice work on the run. It seems like your knee is doing really well, which has to be a big relief. One question though, what's a 3:2 breathing ratio? I got confused (a frequent occurence for me) for a minute and though it was a swim workout. Fartlek in the pool? Don't suggest that one to my coach!

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1.6 Years Ago

Therefore, if I can keep a 3:2 ratio but go faster then I figure I am running more efficiently and the ole ticker and lungs are working better than before.

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1.6 Years Ago

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1.6 Years Ago

Congrats on the knee holding up #1, this must feel like a huge weight lifted off of you. I am sure it will be even better when you can purge it from your mond all together.

I do have an embarassing question. What is a "fartlek" and how would one pronounce it?

I am sure I have it wrong as I smirk everytime I read it 8o)

Jim C#2

Total Posts: 202
1.6 Years Ago

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1.6 Years Ago

If that ever happens I will try to find a 3rd gear yet to be realized 8o)

Jim C#2

Total Posts: 667
1.6 Years Ago

Too funny Nicole but nice way to explain it!!!

Has anyone else noticed that Nicole's motivation seems to be HOT looking people??? First it was the cute boy at the pool now she uses a hot chick for Jim C#2 to run up to from behind. =P

#2

I think it will be awhile before it is completely off the mind because even though it held up through the run yesterday I can tell it was there afterwards while walking and today at work so tomorrow's run should be interesting. I have been consuming a boat load of Glucosamine to see if that would help.

Total Posts: 202
1.6 Years Ago

Fartleks will never be the same!!!

Disco balls, tube socks, peace, love and harmony...this is the dawning of the age of aquarius!!

Nicole :)

Total Posts: 637
1.6 Years Ago

Today's Focus - Time Trial on the bike. I have a 16.8 mile route I do. Last year my best time was 58 minutes and some change. 2 weeks ago, with some strong encouragement by my friend's wife to be back on time, I crushed the time with a 53:46. However, this was drafting and having a carrot out front on the 10 minute climb as he is a stronger climber.

Today - Solo - on my TT bike = 53:58. I was stoked. Average speed - 17.7mph.

May have been faster, but there were bugs all over in the air. One smashed into my glasses and got into my eye as I was just starting down the hill. IT BURNED LIKE CRAZY. I almost stopped, but decided to decend with one eyed closed. Needless to say I was a bit slower on the decent. No computer on this bike, so I used my stop watch which ran continuously.

Train Well!

Jim C#2

Total Posts: 349
1.6 Years Ago

Wish I had some of that oomph in my time trial today. Or one of Nicole's hotties to chase down!

This evening was a 16km time trial on the bike and my time was 32:03. I was tired and sluggish and just didn't have any gas for the workout. I wasn't terribly thrilled with my time (read that as "sulked heavily"), especially since in April last year I did 16km in 30:40, but considering my big ride on the weekend, lack of sleep last night and an ill-advised pre-workout snack (stinky French cheese - what was I thinking?) I can deal with being slower.

I got down on myself for being slow then got down on myself for letting a bad workout get me down. Then I realized I'd been in a cruddy mood all day and for some stupid reason the logic of "I'm not cranky because I had a bad workout, I'm cranky because I'm cranky" made me feel better. That was just so idiotic I had to laugh at myself and by the time I got home I was in a pretty good mood.

On that note, I'm going to bed!

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1.6 Years Ago

Total Posts: 637
1.6 Years Ago

I had a very lite week last week, so I was itching to get out and go fast. It is great to have a TT bike, I am sure it made a difference.

Jim C#2

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1.6 Years Ago

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1.6 Years Ago

Last night's workout was all about running behind a total hottie around the track. The only problem was that he got so far ahead of me by the end that I was craning my neck to check him out across the infield. As motivated as I was, I just couldn't keep up. We did 200, 400, 600, 800, 1000, 1200 with a 200 jog in between each. I tried and was relatively successful at keeping each 200 at :45. Still not ready for any bike TTs... that just hurts! I'm very impressed by you guys who do it! But I did do my first triathlon of the season last weekend. It was a 12.2 mile bike, or something like that, out and back. I was flying down the road on the way out, feeling strong and fit... then we turned around and I realized why I had been feeling so good. I had a pretty good bike nonetheless: 34:50 or something. The best part was that I got to use my latest trick for the first time: the one-legged dismount. I've always been impressed by those people who swing their legs over the bike and ride standing on one leg, on the side of the bike... after many embarrassing failures in a well-populated grassy park near my house, now I can do it! : )

Total Posts: 667
1.6 Years Ago

And the men get accused of having the wandering eye, geez...it just goes to show that it is all just projection on the females part. Are there any nice girls left that are impressed with a charming, sincere guy with a great personality??? (sigh) I guess I will have to pull out the Rico Suave Tux and start running around in it. =) hehehe

But I digress...Swim TT was cancelled this morning because of COLD weather, plus the fact I couldn't get out of bed and all week I have been battling a veternarian medical emergency. Will try again next week but I think the cold snap is hanging around for awhile.

Happy Resurrection Day Everyone!!!

Next race is in roughly 2 weeks!!! Woo Hoo Time for some local braggin rights and trash talkin!!!

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1.6 Years Ago

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1.6 Years Ago

Time: 30:??

Distance: 3.5

Pace: 8:45

Results: I missed my run yesterday and wasn't planning on doing anything special today but knew I needed to get my Fartleks in but I was tired. I wanted to take it easy. Started out casual but once I got going, I started to feel better and realized I was picking up my pace as I went. My "new" thing is to do the first mile fast and then do 3 fartleks. Well, again, I wasn't planning on doing that but the farther I went the faster and stronger I felt. After a half mile I tried to maintain my speed and decided I would push a little for the mile just to see what happened. The last 50 yards were tough and I was fading fast. Managed to finish with a 7:17 which is 3 seconds faster than the last time I did the mile TT. The 3 fartleks were uneventful all of them being around the equivalent of a 6:18 pace.

Hit the pool for some yardage afterwards and plan on doing my first bike TT tomorrow. I will try to do the swim TT on Friday.

Total Posts: 459
1.6 Years Ago

This FREAK is without SPEED. I feel like a cinder block. Keep the posts going for inspiration!

FYI, I got the green light from the physical therapist to resume swim and bike again and perhaps in two weeks begin to run if knee holds up! Yippeeeeeee. I might be up to 3.5 miles for my 1/2 IM event!

Greg

Total Posts: 349
1.6 Years Ago

I'm not sure if my Sunday swim meets either criteria, I didn't get accurate times but did descend on both sets.

The main sets were:

4 x 200m all out on 100m active recovery, descending 1-4 followed by 8 x 50m all out on 30sec rest.

My 200's were all under 4 minutes, where they should be, and I went a few seconds faster on each

My first 6 50's were 55 seconds, #7 was about 52 and #8 was about 50.

I think I should be happy with the above but I have the feeling I wasn't really going as hard as I could. Doing "all out" repeats psyches me out - if I descend I question if I went hard enough but if I don't descend then I wonder if I paced myself wrong. I think I think too much!

Not a time trial but this morning I did 1500m continuous as my main set. Some guy I'd been passing repeatedly for half an hour took a break at the wall then took off for his next set right in front of me so I had to pass him again. This is really a minor infraction in swimming ettiquette, if it is one at all, but it totally annoyed me and I burned by him, passed a bunch of other people then about 100m later remembered I was supposed to be doing an easy swim. Anger management issues aside, it's nice to know that after a 400m warmup and 1100m of continuous swimming that I can light up the jets and go!

Total Posts: 637
1.6 Years Ago

Way to go.

Jim C#2

This message was editied to remove profanity. Please play nice.

Total Posts: 202
1.6 Years Ago

Greg I'm still working on the styrofoam cinderblock to add flotation when you just can't seem to get your body moving...I'll send you a prototype!! Don't loose hope...I had two tired struggling days and seem to be back in the swing today...must be the nap!! You'll be up and running/swimming/biking in no time.

Keep speeding on fellow freaks!!

:) ~N

Total Posts: 349
1.6 Years Ago

I'm such a geek, once I got over being furious I checked my HRM to see what the scare did to my heart rate!

Total Posts: 202
1.6 Years Ago

Total Posts: 667
1.6 Years Ago

Okay, not a speed item but I need some suggestions. The knee has been doing well lately and I actually managed to get in 10.5 miles yesterday (3.5 yesterday morning and 7 yesterday evening). Since I have a half ironman coming up in about a month the 10.5 is a momentous occasion, especially with the knee problems. So, here is my dilemma...I was thinking about doing a 3:1 or 4:1 walk run combo for the run. a 3:1 would give me around a 10 min pace and a 4:1 would give me around a 9 min pace, at least according to Galloway. I have used both and they work great but ego hates to do any walking. However, with a 9 min pace, on the run, that would be a great race for me. I would be happy with a 10 min run or even a 12 min run. Since I managed to get in 10.5 (even though there was a big break you still get the benefits) the 7 mile run was pretty comfortable and my last mile again was my fastest. I avg I think a 9:20 pace. Should I try to run the whole thing or stick with a 4:1 ratio? I can't try to run the whole thing and then go to a 4:1 when it gets tough because that defeats the purpose of the whole run/walk thing. Should I just shelve the ego and stick with the 4:1 so I can have the best possible race or shoul I just go for it and push all the way to the end?

Total Posts: 667
1.6 Years Ago

Time 26:59

Distance: 9.64

Avg Speed: 21.4

Results: Well, it wasn't what I was expecting but at least it gives me a starting point. Warmed up with only 5 miles then turned aroound to get to the start line of the local TT course. Started off and the first half of the ride was into the wind. It was a little rough and at one point I was yelling at the wind. Getting close to the turnaround point I was down to 16 mph. UGGHHH!!! Made the turn and started back. Ahhhhh no more wind except for an occasional side wind. Started feeling better and getting into a rhythm (I think I needed more miles for the warm up). Finished and was a little disappointed but I guess I had a tailwind coming back, even though it did not feel like I was being pushed, just dead calm, so I figure it all evens out in the end. I will take the time and work on decreasing it in the future.

Total Posts: 202
1.6 Years Ago

Quote for the day: "Yeah I finally had a workout worth writing about!"

Workout:

600 warm up

6x50 25 drill/25 swim

Main Set:

4 x 100 with 30 seconds (1:30, 1:30, 1:32 (got stuck behind someone), 1:30)

4 x 100 with 25 seconds (1:30, 1:30, 1:30, 1:30 (do we see a pattern)

4 x 100 with 20 seconds (1:30, 1:30, 1:32 (getting tired), 1:30)

4x 50 sprint (:40 for all...)

4 x 25 sprint (wasn't paying attention...)

Cool down (thank goodness!!)

Ok, so it's not super fast BUT it was consistent-yeah me...I'll try not to dislocate my shoulder as I pat myself on the back!!

For the record: There were no cute boys cheering me on today...just me, myself and I...oh and the lifeguard too...but she was a girl! There was one other person in my lane and she was doing a good job of paying attention to where I was in addition to where she was. I haven't switched the blade on my razor in a few weeks, but did shave today...I left work early every day this week and took a nap Wednesday, had a beer with dinner last night...so in short I think that all of this contributed to my success. Have a great weekend everyone...happy and safe training!!!

:)

Total Posts: 637
1.6 Years Ago

Event: running

Time: 7:57:09

Distance: 1 mile

Avg Pace/Speed: that's it just one mile. slightly higher than sustainable.

Details: I was on a track. Rubberized surface, slight head wind down the back stretch. Started with massize stretching. followed by some 4 X 50 yards form work. Warmed up with a 1/4 mile, then ran the timed mile. Latter I worked in fartleks. Not sure if I am doing them right, but I ran 1/4 mile sets working in one sprint on a straight away. (I think it is 1/16th of a mile sprint) I dod 4 of those and cooled down with a 3/4 mile jog. OH - and yes I feel it!

Calf held again -YIPEEE 8o)

Jim C#2

Total Posts: 349
1.6 Years Ago

Jim C#1, way to push it through on the bike. Jim C#2, awesome to see some great gains on the track. Nicole, nice work in the pool. Dawn, a PR at the SunRun is spectacular! Setting a record time while ducking and dodging 54,000 people is pretty darned cool. I still haven't done the Sun Run, I'm chicken as I don't deal well with large crowds and the run just keeps getting bigger.

You people are an inspiring bunch and are setting the bar nice and high. Keep up the good work!

Total Posts: 667
1.6 Years Ago

Time: 6:42 New PR for the TT

Distance: 1 mile TT total run 3.5 miles

Total Time: 29:49 avg pace 8:28

Details: Going with the weekly run TT I was planning to definitely try for a sub 7 min pace for the first mile. Started out and immediately the demons started to talk to me...(hammy hurts, foot feels bruised from long weekend run, body is tired, thighs feel weak from last nights spinning) but I kept on going. I felt slow for the first half and figured this was not going to be a good run but once I made it around the 1/2 mile mark I started to feel more comfortable. Kept going and pushing at a steady pace. Getting close to the finish I kept telling myself to go just a little more, just a little more, just a little more...hit the mile mark and looked down and only caught a glimpse of my time as it changed screens. All I saw was :42 so I figured it had to be a 6:42 because there is no way it was a 7:42. I had to walk after the mile to catch my breath a little then started to jog to finish up the run. I felt strong the rest of the run and it seemed a little easier. I did my fartleks and managed to get a 4:49 equivalent pace when I did my 3rd one with butt kicks. Total avg pace was an 8:28 which I think is also the fastest for this course so everything seems to be going in the right direction and feeling good (strong, easy) during and after the run.

First local sprint race of the season takes place this weekend. It should be GORGEOUS weather for it. I am a little worried about the swim since I have been hit and miss with the pool (life getting in the way) but I am looking forward to the bike and run. Hopefully, I can surprise a few of my training buds in the short course.

Total Posts: 667
1.6 Years Ago

The PR time right now is 1:24:57. The realistic time I am going to shoot for is 1:22:00 and the dream time is 1:20:00. I will come back with a race report and breakdown of each leg of the race and comparison with last year's race #4.

Throughout the year the times can vary wildly because of conditions. (bad surf, high winds, heat) This weekend should be perfect weather as long as the wind stays calm which I think it is going to be around 5 to 10 mph. Temps will probably be low 70's at race time if not a little cooler. Therefore, I should have a REALLY good race as long as everything holds together. =)

Race #4 2006

Swim: 11:05

Bike: 42:55 (21.15 mph)

Run: 27:57 (8:35 pace)

GOAL

Swim: Probably about the same

Bike: I want to avg at least 22 mph

Run: Would like a 7:30 pace but an 8:00 pace will do

[+] enlarge

Total Posts: 109
1.6 Years Ago

Total Posts: 63
1.6 Years Ago

Event: Bike TT

Distance: 10 miles - out and back.

Time: 26:29

Avg speed: 22.3

Details: I did my first 10 mile TT today. It's a weekly 10 mile TT every Thursday and only has up to 30 riders. The course is as flat as can be with a couple sharp corners. I was #10 and they were pushing us off every 30sec. I made up some ground on the way out averaging about 24mph. No wind! Much to my surprise I passed 2 people. #8 then #9. I was stoked! Of course that kept me going until the turn around. At the turn around I could hardly breath but that didn't seem to matter. On the way back I got down to a 22mph avg. I saw #3 up ahead and figured I could catch em. Just then I saw the finish so no catching #3 but sprinted in for 26:29 (unofficial). It was great and I will be making a weekly thing of it.

K

Total Posts: 202
1.6 Years Ago

Great TT Kevin...you guys all make me look like the little engine that could...I can hardly get my car to go 22 mph let alone my bike!!! :)

Total Posts: 349
1.6 Years Ago

Yesterday I was knocked flat by a cold and decided I should go into tomorrow's sprint with no expectations. Then I looked at last year's results and decided I want to beat my 2006 time so badly I can taste it!

Last year's overall time was 1:31:40 and my splits were:

S – 700m 15:26

B – 20km 49:03

R – 5km 26:41

I should be able to do about 2min/100m, however the swim is in 25m pool and making turns at the wall takes timing and a strong disregard for contact with other swimmers, neither of which I've truly mastered. I still think I could knock 60 - 90 seconds off my swim time.

In my March duathlon I did 20km in 44:43 and the second 5km in 26:08 and I'd like to at least match those times.

Add to that that the weather should be significantly better than last year, my transition times should be faster as it's easier getting in and out of your gear when you aren't fighting off hypothermia (slight exaggeration, but it was cold).

So, I'd love to see the following:

S - 14:00 (ideal, anything under 15 would do however)

B - 45:00

R - 26:00

If I have good transitions I should be able to come close to 1:25:00, which would make me very happy.

Good Luck Jim & Joy - hopefully everyone has a great race!

Total Posts: 667
1.6 Years Ago

Will give the full and lengthy race report when I can because it should be funny. It was one of those "life moment" races with my friends and is one we will talk about for sometime. =)

BACK AGAIN EDITING: Hmmmmm looking at last years run time I am NOT sure that the 25:11 is correct so will have to wait for the official results to be posted but that would be cool if it was because that means I would have shaved off over 2 minutes from the run. WOW...I wasn't expecting that AGAIn if it is true because I was hurting after the bike and told Burk (as he passed me in T2) that I was going to have to walk the 3.25 miles. Hmmmmmmm maybe this SPEED FREAK TRAINING is working. =)

Oh yeah, and another little tid bit of info which was going to be in the race report but I will mention it now...Friday, they caught a record size MAKO SHARK east of Pensacola (which means closer to us). 12ft and over a 1,000 pounds. NOT a good way to start out the race weekend. (Jaws theme music playing in the background)

Total Posts: 349
1.6 Years Ago

I had a surprisingly spectacular race. I would have been thrilled with 1:25:00 and finished in 1:20:45.

My splits were:

Swim (700m): 13:24

T1: 3:46

Bike (20km): 37:27

T2: 1.05

Run (5km): 25:04

My pre-race was a total gong show - I left the house late then had to co