Consistency Equals Success - CLOSED (Page 27)

Monday : 45 MAF run, 4.5 miles
Tuesday: SNOW DAY!!! Shoveled a lot of now (strength training?) and went sledding with my daughter
Wednesday: Sick day from shoveling snow the day before (weak w/ body aches)
Thursday: Still sick, so did an easy 30 min spin on the trainer.

Jackie 24 30:30:52
Joe 25 27:28:17
Mitch 25 22:17:00
DaveL. 24 27:00:00
Dennis 24 25:36:00
Dan 21 28:06:34
Melissa 21 28:14:30
Kate 19 20:54:46
Beth 22 21:50:00
Patrick 20 13:12:00
Jim 20 21:29:28
Gabe 16 25:58:45
Mark Z. 15 20:37:00
Dave C. 14 16:26:00
Mark H 11 8:33:00
Brian 11 14:25:00
Seth 10 10:44:00
Rachel 8 07:25:46
Todd 5 06:15:00
Lisa 5 05:52:07
Scott 5 34:34:00
Kevin 4 2:12:00
Ellen 3 1:56:20


Edited by cassowary 2015-01-29 12:11 PM

From a true "training" perspective I agree that shorter swim intervals are good But for me this was a huge confidence boost knowing that I could go the distance. The first ever tri I did had a swim of 2km.

Congrats on the long swim! Since I started swimming last year, my weekly workout has always been 1 long continuous swim. I've hit 2,000 yards a few times and it really makes me feel good about trying a 70.3 in August later this year. In addition to the confidence, I really enjoy turning my brain off and just swimming non-stop for 30-40 minutes. I have no motivation to break my workout down into smaller intervals to improve speed/form... I guess that's because my goal is to just survive the swim and then enjoy the rest of the race.

Edited by cassowary 2015-01-29 12:18 PM

Agreed! I realize I'm not getting better by just swimming laps but it sure is a great confidence builder and its a good overall workout so I am actually getting something out of it. I have came to terms that I will never be a fast swimmer like Mitch or Joe, I mean you can run bigger and bigger boats behind a barge but at the end of the day its still a barge. I am a barge and will never be a speed boat! But I am very happy with that. Like Cass I really just like to swim, and I can't believe I just said that after struggling BIG TIME with the swim last year. I do my Jacob Ladder workouts and some 100/50/100 interval sets if the motivation is there so maybe over time I will get below the 2:00 per 100yd pace. I have grown to enjoy the swim so much that it is the only activity that I would do everyday and look forward to the workout.

I mean lets think about this. No cars running you off the road, no rabid dogs chasing you down the streets, just you, the water, and the long black line.

I think Mitch brought the snow shoveling thing up a few weeks ago for having great strength and cardio workout aspects. I was going to bring it up then but I didn't want to be rude but now I have to ask. Don't they sell snow blowers where you guys live?

I have one. Its big, its loud and its smelly. And depending on where the wind is blowing from you get a full face of blowing ice crystals in your mug. So, my rule of thumb is less than ~ 4 inches I shovel. Anything more or if its a really wet snow I break out the heavy equipment. Now that my soon to be 5 year old likes to help shovel (and get paid for it) I don't mind the shoveling as much. Good bonding experience for me and lesson of life experience for her.

Ha, yes I saw a distant neighbor with a snow blower and longed for it.

Dennis - I am by no means a strong swimmer, I think I suck and I'm good with that (my 11 and 14 yr old daughters smoke me in 100s). Being slow is all about form. I see big fat guys and and young kids who weigh 65 pounds kicking the crap out of me in the pool because they know how to swim properly. As an adult onset swimmer, I will never be as a good as someone who learned early and swam often. That said, you can improve greatly by simply swimming more and swimming more structured sets. Check out free sites like swimplan.com and it will help generate good productive swim sets. Using tools like flippers, buoy and paddles all help. The critical thing to getting the most out of workouts is to have a plan for each workout, write it down and bring it to the pool. Structured sets like ladders are awesome.

I think you are on to the key of it all inthat it takes a lot of effort to improve in swimming and the relative payoff for all that extra effort doesn't necessarily mean that much over the course of a 70.3. In other words, a better bike leg will save you more time than a better swim leg. Invest your hours wisely.

You've made huge progress in a relatively short time and should be proud!

I'm tickled pink that someone thinks I'm fast (not true). But what Joe says is true.

Point taken and I swear I will put in more time on the bike after I get a good fit on the new one. Which I'm told will be ready tomorrow night.

It was a multi-sport kinda day! Spent 30 minutes on the trainer this morning doing more work on maintaining HR with various rpm. Bused to the pool and spent an hour working on various distances and efforts. This evening had a 45 minute group run with my tri team, with 4-minute intervals throughout. Total for the day, a healthy 2:15:00 workout.

Jackie 24 30:30:52
Joe 25 27:28:17
Mitch 25 22:17:00
DaveL. 24 27:00:00
Dennis 24 25:36:00
Dan 21 28:06:34
Melissa 22 30:29:30
Kate 19 20:54:46
Beth 22 21:50:00
Patrick 20 13:12:00
Jim 20 21:29:28
Gabe 16 25:58:45
Mark Z. 15 20:37:00
Dave C. 14 16:26:00
Mark H 11 8:33:00
Brian 11 14:25:00
Seth 10 10:44:00
Rachel 8 07:25:46
Todd 5 06:15:00
Lisa 5 05:52:07
Scott 5 34:34:00
Kevin 4 2:12:00
Ellen 3 1:56:20

Stage 7 the Rookie is completed - extended the cool down to bring the total ride to 1hr. The last 7 stages have been an excellent warm up for what is to come. Gulp.



Jackie 24 30:30:52
Joe 25 27:28:17
Mitch 25 22:17:00
DaveL. 25 28:00:00
Dennis 24 25:36:00
Dan 21 28:06:34
Melissa 22 30:29:30
Kate 19 20:54:46
Beth 22 21:50:00
Patrick 20 13:12:00
Jim 20 21:29:28
Gabe 16 25:58:45
Mark Z. 15 20:37:00
Dave C. 14 16:26:00
Mark H 11 8:33:00
Brian 11 14:25:00
Seth 10 10:44:00
Rachel 8 07:25:46
Todd 5 06:15:00
Lisa 5 05:52:07
Scott 5 34:34:00
Kevin 4 2:12:00
Ellen 3 1:56:20

Dennis, awesome swim and time! But Joe is right. Now that you've done it, concentrate on sets.

5 mile easy run with 5 20 sec pickups after mile 2

Jackie 25 31:22:48
Joe 25 27:28:17
Mitch 25 22:17:00
DaveL. 24 27:00:00
Dennis 24 25:36:00
Dan 21 28:06:34
Melissa 21 28:14:30
Kate 19 20:54:46
Beth 22 21:50:00
Patrick 18 11:57:00
Jim 20 21:29:28
Gabe 16 25:58:45
Mark Z. 15 20:37:00
Dave C. 14 16:26:00
Mark H 11 8:33:00
Brian 11 14:25:00
Seth 10 10:44:00
Rachel 8 07:25:46
Todd 5 06:15:00
Lisa 5 05:52:07
Scott 5 34:34:00
Kevin 4 2:12:00
Ellen 3 1:56:20

1500m OWS today after work.
While you guys are shovelling snow up there, we sweat and enjoy swimming outdoors.

Jackie 25 31:22:48
Joe 25 27:28:17
Mitch 25 22:17:00
DaveL. 24 27:00:00
Dennis 24 25:36:00
Dan 21 28:06:34
Melissa 21 28:14:30
Kate 19 20:54:46
Beth 22 21:50:00
Patrick 18 11:57:00
Jim 20 21:29:28
Gabe 16 25:58:45
Mark Z. 16 21:12:00
Dave C. 14 16:26:00
Mark H 11 8:33:00
Brian 11 14:25:00
Seth 10 10:44:00
Rachel 8 07:25:46
Todd 5 06:15:00
Lisa 5 05:52:07
Scott 5 34:34:00
Kevin 4 2:12:00
Ellen 3 1:56:20

Dennis, awesome swim! Weather it's only for confidence or not, it's good to do it occasionally!

Edited by markz 2015-01-29 11:22 PM

Nice run in the snow - about 3-4 inches and it was still coming down during my run. Followed that up with some snow shoveling. Anyway, the run was a nice and easy 5.6 km (34:09).

Awesome job Sufferlandrians!!

Jackie 25 31:22:48
Joe 25 27:28:17
Mitch 25 22:17:00
DaveL. 24 27:00:00
Dennis 24 25:36:00
Dan 22 28:40:43
Melissa 21 28:14:30
Kate 19 20:54:46
Beth 22 21:50:00
Patrick 18 11:57:00
Jim 20 21:29:28
Gabe 16 25:58:45
Mark Z. 16 21:12:00
Dave C. 14 16:26:00
Mark H 11 8:33:00
Brian 11 14:25:00
Seth 10 10:44:00
Rachel 8 07:25:46
Todd 5 06:15:00
Lisa 5 05:52:07
Scott 5 34:34:00
Kevin 4 2:12:00
Ellen 3 1:56:20



Edited by dcon 2015-01-30 2:37 AM

Adding back in 2 days of workouts that got overwritten on 1/22 (total of 3:02:08).


Jackie 25 31:22:48
Joe 25 27:28:17
Mitch 25 22:17:00
DaveL. 24 27:00:00
Dennis 24 25:36:00
Dan 24 31:42:51
Melissa 21 28:14:30
Kate 19 20:54:46
Beth 22 21:50:00
Patrick 18 11:57:00
Jim 20 21:29:28
Gabe 16 25:58:45
Mark Z. 16 21:12:00
Dave C. 14 16:26:00
Mark H 11 8:33:00
Brian 11 14:25:00
Seth 10 10:44:00
Rachel 8 07:25:46
Todd 5 06:15:00
Lisa 5 05:52:07
Scott 5 34:34:00
Kevin 4 2:12:00
Ellen 3 1:56:20




Edited by dcon 2015-01-30 2:49 AM

Stage 7 done.

Jackie 25 31:22:48
Joe 25 27:28:17
Mitch 26 23:17:00
DaveL. 24 27:00:00
Dennis 24 25:36:00
Dan 24 31:42:51
Melissa 21 28:14:30
Kate 19 20:54:46
Beth 22 21:50:00
Patrick 18 11:57:00
Jim 20 21:29:28
Gabe 16 25:58:45
Mark Z. 16 21:12:00
Dave C. 14 16:26:00
Mark H 11 8:33:00
Brian 11 14:25:00
Seth 10 10:44:00
Rachel 8 07:25:46
Todd 5 06:15:00
Lisa 5 05:52:07
Scott 5 34:34:00
Kevin 4 2:12:00
Ellen 3 1:56:20







Attachments
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ToS Progress.JPG (74KB - 3 downloads)
ToS The Rookie.JPG (82KB - 4 downloads)

Stage 7 in the bag. Tough, but fair. I did this workout 2 weeks ago on somewhat fresh legs - today's ride was exactly the same IF, TSS and NP. Must be getting stronger, but the legs are hurting. I am also down 3 pounds over the last week and have been eating like a horse.

http://www.trainerroad.com/cycling/rides/1588194-Sufferfest-The-Roo...


Jackie 25 31:22:48
Joe 26 28:23:17
Mitch 26 23:17:00
DaveL. 24 27:00:00
Dennis 24 25:36:00
Dan 24 31:42:51
Melissa 21 28:14:30
Kate 19 20:54:46
Beth 22 21:50:00
Patrick 18 11:57:00
Jim 20 21:29:28
Gabe 16 25:58:45
Mark Z. 16 21:12:00
Dave C. 14 16:26:00
Mark H 11 8:33:00
Brian 11 14:25:00
Seth 10 10:44:00
Rachel 8 07:25:46
Todd 5 06:15:00
Lisa 5 05:52:07
Scott 5 34:34:00
Kevin 4 2:12:00
Ellen 3 1:56:20

There is a ToS thread of FB. The peloton is all over the place, some can't stop eating other have lost weight the highest number I saw was 5 lbs. I've lost 3 lbs myself and I still have 42% of the tour to go.

Adding last nights 7 mile run and this mornings ride on the Spin bike. Yup, that's right...Spin bike. The pool was closed and I still needed to get my challenge workout in so I jumped on the bike. Call it coincidence, happenstance, or just pure divine intervention but it does strike me as a bit odd that Joe hinted around about applying some of my swim time towards the bike just yesterday. Joe either has some sort of superpower that he is not telling the group about or at the very least he has connections high up within at the YMCA organization.

Jackie 24 30:30:52
Joe 25 27:28:17
Mitch 25 22:17:00
DaveL. 25 28:00:00
Dennis 25 27:08:00
Dan 21 28:06:34
Melissa 22 30:29:30
Kate 19 20:54:46
Beth 22 21:50:00
Patrick 20 13:12:00
Jim 20 21:29:28
Gabe 16 25:58:45
Mark Z. 15 20:37:00
Dave C. 14 16:26:00
Mark H 11 8:33:00
Brian 11 14:25:00
Seth 10 10:44:00
Rachel 8 07:25:46
Todd 5 06:15:00
Lisa 5 05:52:07
Scott 5 34:34:00
Kevin 4 2:12:00
Ellen 3 1:56:20







Attachments
----------------
BT2.jpg (141KB - 4 downloads)

That's a pretty impressive swim! But I agree with Joe that shorter intervals are generally the way to go. I had no real background in swimming until I started to get more serious about triathlon last year. Rather than swim on my own I jumped right into a masters group and from my experience the benefits of structured sets, as well as swimming in a group, are huge. There is a coach there, and although she is keeping an eye on 20-30 swimmers and can't always provide personal feedback, she's a great resource and will watch and critique me if I ask for it. It also keeps me motivated to swim with other people - I'm much less likely to slack on intervals or miss sendoffs when in a group. And I can't claim to know the science behind it, but for some reason shorter, more intense intervals seem to build swimming endurance more so than biking and running.

Ultimately all of this leads to slow but steady improvement, and while I'll likely never be a competitive standalone swimmer, the real payoff is being fresh for the bike when I come out of the water. I used to have that mindset of just getting through the swim, but there is so much technical stuff to learn with swimming that I'm really enjoying pushing myself and trying to get better, even if some of the masters workouts are brutal! But I think that improvement only comes through the structured intervals, and I wouldn't be getting the same benefit by just putting my head down and swimming long sets on my own. FWIW I saw significant improvement in my race swims after only about 2 months of doing the masters thing.


Edited by dgconner154 2015-01-30 10:24 AM

Adding 1hr masters swim from yesterday - 2600yds

Jackie 25 31:22:48
Joe 26 28:23:17
Mitch 26 23:17:00
DaveL. 24 27:00:00
Dennis 24 25:36:00
Dan 24 31:42:51
Melissa 21 28:14:30
Kate 19 20:54:46
Beth 22 21:50:00
Patrick 18 11:57:00
Jim 20 21:29:28
Gabe 20 32:02:45
Mark Z. 16 21:12:00
Dave C. 15 17:26:00
Mark H 11 8:33:00
Brian 11 14:25:00
Seth 10 10:44:00
Rachel 8 07:25:46
Todd 5 06:15:00
Lisa 5 05:52:07
Scott 5 34:34:00
Kevin 4 2:12:00
Ellen 3 1:56:20

30 min trainer - still feeling sick.

Jackie 25 31:22:48
Joe 26 28:23:17
Mitch 26 23:17:00
DaveL. 24 27:00:00
Dennis 24 25:36:00
Dan 24 31:42:51
Melissa 21 28:14:30
Kate 19 20:54:46
Beth 22 21:50:00
Patrick 19 12:27:00
Jim 20 21:29:28
Gabe 20 32:02:45
Mark Z. 16 21:12:00
Dave C. 15 17:26:00
Mark H 11 8:33:00
Brian 11 14:25:00
Seth 10 10:44:00
Rachel 8 07:25:46
Todd 5 06:15:00
Lisa 5 05:52:07
Scott 5 34:34:00
Kevin 4 2:12:00
Ellen 3 1:56:20