Sparrows Experiment

g8r80 said:
Very nice! Is that your best half time?
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No but its pretty close. My half time is 1:44:28. I'm doing a half in a month and I'm hoping to break that.
 
mine is 1:41 trampazoid....

yep...; it only 3 minutes--- hahhah but is it 15 secons per mile.....

on yer knees babeeeeee girlieeeeeeeeee
worhsip

:)P
FF
 
flyinfree said:
mine is 1:41 trampazoid....

yep...; it only 3 minutes--- hahhah but is it 15 secons per mile.....

on yer knees babeeeeee girlieeeeeeeeee
worhsip

:)P
FF
Click to expand...

I know and thats great! You're clearly better than me.

switching subjects, hmmmm who wants to talk about the marathon?

;)
 
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Reese Todd #1297
Tampa, FL, USA
Age: 40 Gender: M
Distance MAR
Clock Time 4:12:00
Chip Time 4:00:35
Overall Place 872 / 2795
Gender Place 700 / 1852
Division Place 127 / 326
Age Grade 53.2%
10K 56:48
Half
30K
Divtotal 326
Sextotal 1829
Pace 9:11

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ooops 12 minutes better than I thought!

hahhaahaha

and my best time ever wa 3:53!

on yer knees, submit - AGAIN! mmmmmmmm please.;)
 
WOW I got kicked off the first page of journals! Thats fantastic! Means people are actually posting their stuff! :)

I just swam today-nothing really noteworthy. Just 3500 in the hour. Felt tired but still kept on paces. Just took a little more energy today to do it.

It does seem like the stronger running gets, the more to crap my swimming gets. It was like that last year too. hmm
 
It seems like the pace and distance of your swims are very high, all the time; maybe you need to include high intensity, short sprint swims (300's, 400's, etc.) - intervals are king!!, just like the running workouts. Varying them up is probably the answer. Boredom in workouts kills any workout. Try doing 300 in what?... 3 min for you!

Mix up the swim training is all I am saying.
 
tcajim said:
It seems like the pace and distance of your swims are very high, all the time; maybe you need to include high intensity, short sprint swims (300's, 400's, etc.) - intervals are king!!, just like the running workouts. Varying them up is probably the answer. Boredom in workouts kills any workout. Try doing 300 in what?... 3 min for you!

Mix up the swim training is all I am saying.
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OH! Ha! yeah I never do a straight 2000 or whatever. I put my total swim meters on there because I figure nobody on here probably cares about the details :) Trust me, I mix it up a ton. I'm a swim coach, I know how to do that pretty well :)

I have most days of intervals since my swim sessions are so short (an hour or less) but some days I'll go a little longer and do 500-800 meter repeats to get more endurance in. Once a month I do a 30 min swim and count my laps. Its what I base my next months intervals off of. Right now I do a 1:25 100 average for a 30 min swim. Last year around my half ironman race time I was doing 1:22's SO thats the goal or better.

Here is a typical swim workout for me:

300 warm up

12x50 GOLF @1:00 (count strokes+time in seconds, and try and lower the number each repeat by manipulating the variables.)

6x100@1:30 (hold 1:25)
5x100@1:35 (hold 1:20)
4x100@1:40 (hold 1:15)

50 easy

4x25 1/2 sprints first half of pool @30
4x25 1/2 sprints second half of pool @30
2x25 full sprints @25

50 easy

4x100 kick under overs (under water kicking odd laps/over water and HARD on even laps) @1:50

8x50 2 of each stroke @1:00 (cool down laps)
 
I've had computer problems. I'm in a coffee shop. Gotta love free internet

Tuesday-off
Wednesday-7 miles 8:28 pace-just a tempo run/abs
Thursday- 60 min spin/upper body weights/squats (145# squats today)

I might as well write out my next few workouts since I'll be MIA for a little bit

Friday-6-7 mile run, 2000 swim (haven't created the workout yet for that)
Saturday-14 mile run
Sunday off
 
OK -- makes sense because I thought you would do a straight 2000, or whatever the distance and THEN do the intervals...

Well -- here's a complete change for ya then -- do 100 (25's) on the 40 sec... for a 2500 swim workout. That would put a spin on things.

Cya.
 
Now THAT sounds boring!

Today I pushed my long run aside till tomorrow and entered a local 5k
Very foreign to me and I wasn't sure how to go about it. I was actually more nervous about it than the marathon!

Warmed up a mile with strides and called it good. Gun went off and we were free. The running coach of the group I just joined told me to try and keep a certain girl in my sights. He said she was FAST and keeping her in view would be a good goal. I started off right behind her and expected she'd make her move soon enough. At the mile my time was 6:12. CLEARLY too fast but I was astounded I has even accomplished that for ONE mile! The next mile I was still behind her and started to inch next to her. Second mile was 6:41. The last mile was difficult. I went anaerobic and it was all I could do to not thow up. I fought for my place. I lost position slightly in the last .1! The speedy girl broke away slightly for a finish 5 sec faster than I. It was an amazing race. I'll take the marathon any day though! My time was 20:31, a 6:37 min. Mile pace! Ilm proud of that and can't wait to see what I might be able to do after training with them all season!
 
That's an awesome story... CONGRATS! on the blazing time!!

sparrow said:
Now THAT sounds boring!

Today I pushed my long run aside till tomorrow and entered a local 5k
Very foreign to me and I wasn't sure how to go about it. I was actually more nervous about it than the marathon!

Warmed up a mile with strides and called it good. Gun went off and we were free. The running coach of the group I just joined told me to try and keep a certain girl in my sights. He said she was FAST and keeping her in view would be a good goal. I started off right behind her and expected she'd make her move soon enough. At the mile my time was 6:12. CLEARLY too fast but I was astounded I has even accomplished that for ONE mile! The next mile I was still behind her and started to inch next to her. Second mile was 6:41. The last mile was difficult. I went anaerobic and it was all I could do to not thow up. I fought for my place. I lost position slightly in the last .1! The speedy girl broke away slightly for a finish 5 sec faster than I. It was an amazing race. I'll take the marathon any day though! My time was 20:31, a 6:37 min. Mile pace! Ilm proud of that and can't wait to see what I might be able to do after training with them all season!
Click to expand...
 
You are right! That would be a boring workout. Nice time for the 5k. That's my race and what I'm training for in August. I've been getting into the sprint work as well, as one of the articles explained that I sent to you. I'll be doing that one day, and the interval work my second day of training for the run. I hope to be in the 18's for my comp. We'll have to compare notes on your training increases with the workouts.
 
Today I swam 3500 it was beautiful out and I'm sure I added to my already super attractive swim suit tan line.

300 wu

2x
1x100 back
2x50 breast

3x
5x100 free @1:30 (second set was pull)

12x50 drill
odd-"log dog" pull through underwater on free stroke-no overwater recovery
even-single arm (other by side)

2x
3x100 (1.IM, 2. pull 3. kick)

100 cool

I felt weird in the water. I realized its been a good week or more since I swam. whoops.
 
Tuesday-
60 min intense spin
4 miles run (night) without the Garmin! it was SO nice to just run and not be competitive with myself!
15 min abs
15 min arm weights/push ups

Wednesday-swim

400 warm up
12x50 odd breathe on right side only/even breathe left only @1:00

8x50 pace :10 rest (held :35)
4x100 pace :20 (held 1:15)
2x200 pace :30 (held 2:35)
8x50 pace :30 (held :35)

200 fly kick on back
cool
 
Just checking on the Sparrowlog. Looking good, as always.
 
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