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kingQuez · 12-02-2009, 23:35

Ribs are feeling reasonably Ok when I swim now, so really looking forward to going for a swim only session this weekend and see how I get on (this week its been a quick swim directly after the run each day).

I also would love to pull off a 20min 3mile run someday. Todays run came in at exactly the same time as the one a couple of days ago (down to the second!). How hard can it be to shave a minute a mile off

RUN: 3.1miles (5k), 22min 48sec. 7min 20seconds/mile. Avg HR 160, max 174.

SWIM: 10 lengths frontcrawl (250m). Brief break every two lengths before going again.

kingQuez · 14-02-2009, 15:16

First LSR for Edinburgh. Took a lot of effort to slow things down.. Its early days, but still going to try and force myself to do the LSR slow. It should probably be even slower than it was, but I was going by the HRM trying to stay in the 'easy' range. Middle of my back is feeling a bit stretched, definitely need to start doing some core work.

RUN: 5.45miles. 42min 50sec (7min 40sec/mile). Average HR 147, max 165.

kingQuez · 15-02-2009, 15:06

First proper swim since the snowboarding holiday.. and things are looking up! Hit a new achievement: first session that I've hit the 1k mark, and it was all frontcrawl! Very happy.

SWIM: 1k frontcrawl (Brief break every 50m). Also did a few lengths breaststroke and a few lengths of breathing drills.

kingQuez · 16-02-2009, 20:07

I finally got a bike sorted, and went for a brief 15mile spin on it yesterday. Good fun, but was tired after the swim in the morning.

Today I dragged my ass out of bed and did my 3m run and a brief swim. Ive a touch of shin splints/a touch of soreness in my fibula (i think? the big bone in yer leg).. have a feeling my runners may be on their way out.

RUN: 3miles. 22min 47sec. 7min 35sec/mile. Max HR 170, average 153.

kingQuez · 17-02-2009, 22:29

Was feeling pretty tired lastnight so decided not to set my alarm clock for an early run today.

Did the run tonight and tried to take it easy.. legs dont feel fully recovered from the weekends adventures and i've got a swimming session tomorrow night which I wanna be in OK form for. Didnt want to miss the session though, you never know when 4miles will come in handy for the 1000mile thread

RUN: 4.2 miles. 35min 17 sec (8mins 24sec/mile), max hr 168 average 138.

kingQuez · 18-02-2009, 23:24

Was at the TI new to tri swim session tonight. I was expecting it to involve lots of swimming, but there was a fair bit of sitting around given the big group so I didnt really feel as if id done any work when the time was up.

We were using foam boards for bits of it (kicking, breathing and doing frontcrawl--but with the foam board always in the outstretched arm. found the board a bit hard to swim with and kept veering into the wall or the next lane), swimming with your hands in a fist, doing doggy paddle and a couple of lengths regular frontcrawl.

I need to figure out how to do the funky catch the water and keep your elbow high during the push back; I've still got a lot to learn!. Was good to see there are other 'normal' people out there that are planning to do a triathlon too. Reading MCOS's training log and seeing the folk doing lengths in the local pool non-stop for an hour still worries me a bit. Always good to have a goal to achieve though

MCOS · 19-02-2009, 10:31

hey kingquez you are doing great don't worry! Trust me, stick with the swimming regularly and it will come. I can still remember having to rest after a couple of lengths and taking 25 strokes to cover a 20m pool! I still think I am a poor swimmer I'm just not as awful as I was a year ago, I'm tecnically a little bit better but my endurance is a lot better

Just put into practice what you learn, one thing at a time. There is always something to learn. For example, do some lengths last night one of the 'proper swimmers' was in the lane next to me. He was turning and breathing towards me, literally on the other side of the rope. Anyway, I noticed than even though I was taller, his reach was longer than mine. his arm glided for that split second longer than mine. I just focussed on reaching (like grabbing something just out of your reach, you have to stretch your shoulder to get it) and I was suddenly swimming faster! Great that you got a bike sorted too, spend plenty of time on it!

kingQuez · 19-02-2009, 22:10

Thanks for the encouraging comments MCOS, definitely going to keep the swimming going a few times a week.. im really enjoying every trip to the pool. Each little improvement is an achievement!

Went for a run today but my HRM was acting up, also bumped into a friend and ended up stopping for a few minutes so not sure exactly how long it took.

RUN: 3.1miles

papamike · 20-02-2009, 23:08

Hey kingQuez,
Your doing fine. As MCOS says stick with the swimming. There are days when its a struggle but then there are days when its seems reasonably easy...although nothing is easy with swimming as far a I can tell

. Try and work on the little bits of info you pick up. I read the other training logs and get a bit worried but most of these guys were where I am a while back so I use them as motivation and great sources of info.

Work plenty on your bike and run as from what I read thats where you can make up most time on other triathletes - think the quote was something like "most tri's are won on the run".....not that I'll be winning any but could make up a few places during bike and run. Your run should be good though from looking at your log!!

kingQuez · 21-02-2009, 12:05

Cheers papamike!

LSR today. A friend who's quite fit but doesnt run too often wanted to tag along, so we went a little slower than I'd normally go by myself. Timewise it came in where the mcmillan pace calculator wants you running the LSR, but its below the 'easy' range i'd calculated for HR training. Not sure how to reconcile the difference there.

RUN: 6.25 miles, 58min 44sec (9min 23sec/mile). Average HR 130, max 165.

kingQuez · 22-02-2009, 12:58

Tried to get the hang of the new arm stroke we were shown on wednesday (turn your hand out to 'catch' the water,keep a high elbow, push down the entire length of your body as far as your hand can reach) today. It feels quite natural to do, but it really takes the energy out of your arms compared to my non-technique technique, so unfortunately a drop back to 750m this week.

Swimming a length ~~was~~ felt a lot quicker though (must get a watch for swimming), so there must be something to it

Also managed a couple of 100m stints at the end, which I'll be trying to do more frequently now.

SWIM: 750m frontcrawl. (10 x 50m, 2 x 100m, 1 x 50).

kingQuez · 23-02-2009, 20:51

Rookie mistake thismorning, I didn't have my stuff ready to go and everything was behind schedule so I'd to cut the swim short. The 20min 5k is getting closer... i ran sub 7 min miles for the first time. Hurah!

RUN: 3.1m (5k). 20min 57sec (6min 44sec/mile), Max HR 171, average 154.

SWIM: 250m (5x50m) easy.

kingQuez · 24-02-2009, 22:06

Late again this morning so a short swim to make it into work on time. Morning off tomorrow, so im looking forward to a lazy start to the day.

RUN: 4miles (6.5k), 28min 50sec (7min 8sec/mile), max hr 170, average hr 153

SWIM: 250m (5x50m frontcrawl)

kingQuez · 25-02-2009, 23:44

Second week of the new to tri swim sessions. A lot less people there tonight (Id say this was just the match). Lost track of how much we swam, but ive a load of new drills and things to practice when swimming now too--we did a 'catch up' drill, several lengths on our backs kicking, some short sprints, starting to swim from a water-treading start, swimming three-wide in a single lane, rolling your body ('lifting' your shoulder up high towards the end of the pull back of the stroke, rolling your body on your back and front) and some regular frontcrawl too. Really enjoyed it.

kingQuez · 28-02-2009, 22:39

Missed my thursday 3m run. Picked up a cough/cold early in the week and took a day off after the TI swimming on wednesday in the hope that it would start to shift. No improvement yet, but I was getting cabin fever and had to out for my LSR. Not sure whether I'll go for a swim tomorrow yet.

RUN: 7.3miles (56min 21sec), 7min 42sec/mile. Average HR 141, max 174.

20-02-2009, 23:08	#39
papamike Registered User Join Date: Jan 2008 Posts: 97 Adverts \| Friends	Hey kingQuez, Your doing fine. As MCOS says stick with the swimming. There are days when its a struggle but then there are days when its seems reasonably easy...although nothing is easy with swimming as far a I can tell. Try and work on the little bits of info you pick up. I read the other training logs and get a bit worried but most of these guys were where I am a while back so I use them as motivation and great sources of info. Work plenty on your bike and run as from what I read thats where you can make up most time on other triathletes - think the quote was something like "most tri's are won on the run".....not that I'll be winning any but could make up a few places during bike and run. Your run should be good though from looking at your log!!

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12-02-2009, 23:35	#31
kingQuez Registered User Join Date: Jul 2008 Posts: 1,103 Adverts \| Friends	Ribs are feeling reasonably Ok when I swim now, so really looking forward to going for a swim only session this weekend and see how I get on (this week its been a quick swim directly after the run each day). I also would love to pull off a 20min 3mile run someday. Todays run came in at exactly the same time as the one a couple of days ago (down to the second!). How hard can it be to shave a minute a mile off RUN: 3.1miles (5k), 22min 48sec. 7min 20seconds/mile. Avg HR 160, max 174. SWIM: 10 lengths frontcrawl (250m). Brief break every two lengths before going again.

14-02-2009, 15:16	#32
kingQuez Registered User Join Date: Jul 2008 Posts: 1,103 Adverts \| Friends	First LSR for Edinburgh. Took a lot of effort to slow things down.. Its early days, but still going to try and force myself to do the LSR slow. It should probably be even slower than it was, but I was going by the HRM trying to stay in the 'easy' range. Middle of my back is feeling a bit stretched, definitely need to start doing some core work. RUN: 5.45miles. 42min 50sec (7min 40sec/mile). Average HR 147, max 165.

15-02-2009, 15:06	#33
kingQuez Registered User Join Date: Jul 2008 Posts: 1,103 Adverts \| Friends	First proper swim since the snowboarding holiday.. and things are looking up! Hit a new achievement: first session that I've hit the 1k mark, and it was all frontcrawl! Very happy. SWIM: 1k frontcrawl (Brief break every 50m). Also did a few lengths breaststroke and a few lengths of breathing drills.

16-02-2009, 20:07	#34
kingQuez Registered User Join Date: Jul 2008 Posts: 1,103 Adverts \| Friends	I finally got a bike sorted, and went for a brief 15mile spin on it yesterday. Good fun, but was tired after the swim in the morning. Today I dragged my ass out of bed and did my 3m run and a brief swim. Ive a touch of shin splints/a touch of soreness in my fibula (i think? the big bone in yer leg).. have a feeling my runners may be on their way out. RUN: 3miles. 22min 47sec. 7min 35sec/mile. Max HR 170, average 153.

17-02-2009, 22:29	#35
kingQuez Registered User Join Date: Jul 2008 Posts: 1,103 Adverts \| Friends	Was feeling pretty tired lastnight so decided not to set my alarm clock for an early run today. Did the run tonight and tried to take it easy.. legs dont feel fully recovered from the weekends adventures and i've got a swimming session tomorrow night which I wanna be in OK form for. Didnt want to miss the session though, you never know when 4miles will come in handy for the 1000mile thread RUN: 4.2 miles. 35min 17 sec (8mins 24sec/mile), max hr 168 average 138.

18-02-2009, 23:24	#36
kingQuez Registered User Join Date: Jul 2008 Posts: 1,103 Adverts \| Friends	Was at the TI new to tri swim session tonight. I was expecting it to involve lots of swimming, but there was a fair bit of sitting around given the big group so I didnt really feel as if id done any work when the time was up. We were using foam boards for bits of it (kicking, breathing and doing frontcrawl--but with the foam board always in the outstretched arm. found the board a bit hard to swim with and kept veering into the wall or the next lane), swimming with your hands in a fist, doing doggy paddle and a couple of lengths regular frontcrawl. I need to figure out how to do the funky catch the water and keep your elbow high during the push back; I've still got a lot to learn!. Was good to see there are other 'normal' people out there that are planning to do a triathlon too. Reading MCOS's training log and seeing the folk doing lengths in the local pool non-stop for an hour still worries me a bit. Always good to have a goal to achieve though

19-02-2009, 10:31	#37
MCOS Registered User Join Date: Sep 2008 Location: Limerick Posts: 1,947 Adverts \| Friends	hey kingquez you are doing great don't worry! Trust me, stick with the swimming regularly and it will come. I can still remember having to rest after a couple of lengths and taking 25 strokes to cover a 20m pool! I still think I am a poor swimmer I'm just not as awful as I was a year ago, I'm tecnically a little bit better but my endurance is a lot better Just put into practice what you learn, one thing at a time. There is always something to learn. For example, do some lengths last night one of the 'proper swimmers' was in the lane next to me. He was turning and breathing towards me, literally on the other side of the rope. Anyway, I noticed than even though I was taller, his reach was longer than mine. his arm glided for that split second longer than mine. I just focussed on reaching (like grabbing something just out of your reach, you have to stretch your shoulder to get it) and I was suddenly swimming faster! Great that you got a bike sorted too, spend plenty of time on it!

19-02-2009, 22:10	#38
kingQuez Registered User Join Date: Jul 2008 Posts: 1,103 Adverts \| Friends	Thanks for the encouraging comments MCOS, definitely going to keep the swimming going a few times a week.. im really enjoying every trip to the pool. Each little improvement is an achievement! Went for a run today but my HRM was acting up, also bumped into a friend and ended up stopping for a few minutes so not sure exactly how long it took. RUN: 3.1miles

21-02-2009, 12:05	#40
kingQuez Registered User Join Date: Jul 2008 Posts: 1,103 Adverts \| Friends	Cheers papamike! LSR today. A friend who's quite fit but doesnt run too often wanted to tag along, so we went a little slower than I'd normally go by myself. Timewise it came in where the mcmillan pace calculator wants you running the LSR, but its below the 'easy' range i'd calculated for HR training. Not sure how to reconcile the difference there. RUN: 6.25 miles, 58min 44sec (9min 23sec/mile). Average HR 130, max 165.

22-02-2009, 12:58	#41
kingQuez Registered User Join Date: Jul 2008 Posts: 1,103 Adverts \| Friends	Tried to get the hang of the new arm stroke we were shown on wednesday (turn your hand out to 'catch' the water,keep a high elbow, push down the entire length of your body as far as your hand can reach) today. It feels quite natural to do, but it really takes the energy out of your arms compared to my non-technique technique, so unfortunately a drop back to 750m this week. Swimming a length ~~was~~ felt a lot quicker though (must get a watch for swimming), so there must be something to it Also managed a couple of 100m stints at the end, which I'll be trying to do more frequently now. SWIM: 750m frontcrawl. (10 x 50m, 2 x 100m, 1 x 50).

23-02-2009, 20:51	#42
kingQuez Registered User Join Date: Jul 2008 Posts: 1,103 Adverts \| Friends	Rookie mistake thismorning, I didn't have my stuff ready to go and everything was behind schedule so I'd to cut the swim short. The 20min 5k is getting closer... i ran sub 7 min miles for the first time. Hurah! RUN: 3.1m (5k). 20min 57sec (6min 44sec/mile), Max HR 171, average 154. SWIM: 250m (5x50m) easy.

24-02-2009, 22:06	#43
kingQuez Registered User Join Date: Jul 2008 Posts: 1,103 Adverts \| Friends	Late again this morning so a short swim to make it into work on time. Morning off tomorrow, so im looking forward to a lazy start to the day. RUN: 4miles (6.5k), 28min 50sec (7min 8sec/mile), max hr 170, average hr 153 SWIM: 250m (5x50m frontcrawl)

25-02-2009, 23:44	#44
kingQuez Registered User Join Date: Jul 2008 Posts: 1,103 Adverts \| Friends	Second week of the new to tri swim sessions. A lot less people there tonight (Id say this was just the match). Lost track of how much we swam, but ive a load of new drills and things to practice when swimming now too--we did a 'catch up' drill, several lengths on our backs kicking, some short sprints, starting to swim from a water-treading start, swimming three-wide in a single lane, rolling your body ('lifting' your shoulder up high towards the end of the pull back of the stroke, rolling your body on your back and front) and some regular frontcrawl too. Really enjoyed it.

28-02-2009, 22:39	#45
kingQuez Registered User Join Date: Jul 2008 Posts: 1,103 Adverts \| Friends	Missed my thursday 3m run. Picked up a cough/cold early in the week and took a day off after the TI swimming on wednesday in the hope that it would start to shift. No improvement yet, but I was getting cabin fever and had to out for my LSR. Not sure whether I'll go for a swim tomorrow yet. RUN: 7.3miles (56min 21sec), 7min 42sec/mile. Average HR 141, max 174.