Pine Belt Pacers Forum

Tonight was a swimming lesson night. My instructor separated me from the class so I could work on specific training to help me in my upcoming triathlon. She gave me the following workout:

Warm-up: 100 easy freestyle
100 flutter kick w/ kickboard
100 front crawl w/ pull buoy
200 combine front crawl & flutter kick
Cool-down: 50 easy freestyle

After class, I learned how to do flip turns. She recommended I do the above workout every day and double each part of the workout as I feel comfortable. I'm not sure about swimming every day.

How many weeks is the swim program? Depending upon how many weeks you will be doing the program, it might be OK to attempt to swim each day (only if you can do so without totally stressing about the time involved). Otherwise, I think it might be difficult to complete the other workouts that you are attempting.

BTW, I bought you some 5 hour energy stuff(for a buck at E & B Discount Grocery). If you want it for today, I will be at IHOP at noon and you can join Shelia and me for lunch. If you do that, you will have plenty of energy for today's 5K---eat at IHOP and take the 5 hour stuff. With the predicted weather, you might not get to do the 5K and then what will you do with all that energy???

ryderruns wrote:How many weeks is the swim program? Depending upon how many weeks you will be doing the program, it might be OK to attempt to swim each day (only if you can do so without totally stressing about the time involved). Otherwise, I think it might be difficult to complete the other workouts that you are attempting.

BTW, I bought you some 5 hour energy stuff(for a buck at E & B Discount Grocery). If you want it for today, I will be at IHOP at noon and you can join Shelia and me for lunch. If you do that, you will have plenty of energy for today's 5K---eat at IHOP and take the 5 hour stuff. With the predicted weather, you might not get to do the 5K and then what will you do with all that energy???

That 5 hour energy stuff tastes so bad that you should be careful with some potential "Technicolor Yawn". -- In addition, it does not work, just have a cup of coffee for some extra quick energy.

My training for today was the St. Thomas 5K run. My goal was to finish in under 40 minutes. The speed workouts Becky has prescribed have paid off. I broke my previous PR by 4 minutes! I finished in 35:57. I am very happy about my time. My Avg. HR was 159 which is pretty decent considering. Have some pain from shin splints, but not enough to worry about.

You had a very good race tonight. I think it is a combination of the running, swimming, biking and other factors that we have discussed. Keep it up and you will get even faster.

GottaTri wrote:My training for today was the St. Thomas 5K run. My goal was to finish in under 40 minutes. The speed workouts Becky has prescribed have paid off. I broke my previous PR by 4 minutes! I finished in 35:57. I am very happy about my time. My Avg. HR was 159 which is pretty decent considering. Have some pain from shin splints, but not enough to worry about.

Congratulations Susan! and this is just the beginning. You will keep improving those times and getting faster and faster.

I told you.... a cup of coffee would be much better than that 5-hour energy drink!
Good job!

Awsome job today susan. Thanks for taking me around and introducing me to some of the pacers tonight. Great job on your PR tonight. Keep up the good work!

Awsome job today susan. Thanks for taking me around and introducing me to some of the pacers tonight. Great job on your PR tonight. Keep up the good work!

GREAT JOB Susan!!!!
Ice down some and see if that helps...
Enjoyed visiting with you last night..
Rest today and then get back to your training..

Susan, you are really an inspiration!! You motivate all the new members, and all the more experienced runners love to see your grit and determination, along with your joy for running. Run on, Run strong, and keep those posts coming!!

Susan - I want to shout out a BIGGGGGG

YOU GO GIRL! So excited for you. Your smile and your enthusiam are infectious. Keep up that training and you will have a GREAT road ahead.

Thank you all so much for your encouragement! This is a natural high - AND without a hangover! Can't beat that!

Did a Sunday brick workout consisting of 2 mile run and 15 mile bike.

W 1/4 - 3:54
Mile 1 - 11:52
Mile 2 - 12:06
W 1/4 - 4:07
Avg. HR during run was 159 (Max. 166)

15.13 Mile bike - 1:07:05
Avg. HR 139

I was too lazy to post my workout last night. I rode the stationary bike at the LiveWell Center 7.18 miles in 30 min. I didn't swim but called Wesley and found out I can buy a 1 week pass for $30. The price you pay for fitness . . . . . Although, I'm sure that's probly cheaper than a month's supply of pills for high cholestrol.

I did a speed workout tonight at Thames. My workout was as follows:

W 1/4 mile 4:23
W/U Run 1 Mile 13:22
8X(200R, 100W) Run time = 9:31, Walk time = 10:44
C/D Run 1 Mile 13:28
W 1/4 mile 4:57

Total run = 3 miles, Avg. HR 149, Max HR 165. Total walk = 1 mile.

Will there EVER come a time when I go to run and it's not so hard?!