Placed 33 in the 2008 Spudman (1500 athletes), Sub 40 min in the Speedy Spaniard. Sub 19 in several 5Ks. 18:26 on May 26, 2008, fastest 5k in the last 10 years.
Short-Term Running Goals:
Improve swim from 16 min 800 meter to sub 15 min (accomplished 1/29/08, need to replicate). Now want a sub 30min 1600m swim. Race at over a 23 MPH bike. Run a sub 43 min 10k on a tri leg. Ran a 42:20 at 08 Spudman. Run a 18:30 5k 18:26, 5/26/08 MVP run, run a 38: 59 in a 10 K.
Long-Term Running Goals:
Don't get injured. Stay in the game!! Train for old age.
Personal:
Married to Kelly. Have three daughters. Professionally, I am involved with health promotions, so it is great to see people active. Coached track and cross country many years on the Jr. high level.
I forced myself to get going and get a complete workout in. I drilled with the pull boay for 400. Did fist gloves for 400. Then did a 3x300 in 5:35, 5:45, 5:45 with three minutes recovery. Tried to bury my head, but still could not go fast.
Man I need to learn all the "tri" training terminology, reading your workout today I feel like most everything went right over my head. Not sure if I should congrat you on a good workout or not, but it does sound pretty impressive that you "drilled with the pull boay" and "did fist gloves". Hope when you bury you head it gets un-buried at some point. Pictures of ostriches in my head at the moment.
Tom, I have felt the same way when reading John's workouts. Sometimes I have thought about the things he mentions when I swim, but I am clueless on how to apply it properly. So I just swim.
One day we may learn enough to get to his standards !
This info did not come easy to come by. The pull boay is a floatation devise that you pinch between your legs to help you get in the correct position in the water. You want to be as horizontal as possible. By having your head more buried, it brings your hips and legs up. So I was working on getting my head down and hips up. I do not use it too much.
The fist gloves are kind of cool. Since I have been such a poor swimmer, I have had to work on swimming balance, especially swimming on your side (as you stroke, you switch your hips side to side--which puts you on your side a bit). The fist gloves are rubber gloves that makes your hand into a fist. Then you stoke with a fist instead of an open hand. What it does is makes it so you cannot use your hand to bail you out of bad swimming position and balance. The developer of the fist glove use to duct tape his swimmers hands for 30 min and then they would swim a lot better after wards. When you take off the fist glove, you can "feel the water" much better. By feeling the water, you want to find the most resistance to "pull" or anchor against. When your body goes through the water, you want water with the least resistance.
I did those two workouts so I did not just do the same old crappy swimming. I usually do better when I do fist gloves, drills and the pull boay. If I were to just swim swim and swim, then you get stale and not efficient. At least that is what the experts say.
I talk all this fancy talk, but Scott could still whip me in a swim!!
Ask a tri nerd a simple question, and you get a workshop.
By the way . . . it was not that fast of a workout, but was a longer than I had been going. So that was positive. I need to increase my meters. When I was making PR's I was doing something right and I don't know what that was. So I will try all the drills and such to try to find that groove again. But not all is lost. If I can swim 60 sec 50s in open water swim, I will be happy.
I want to swim a sub 5:30 300m at my race, so I was at 5:35 after swimming 800 meters. The 5:45 and 5:45 were ok, but I always want them faster.
John, thanks for the welcome to the blog yesterday. I have quite a ways to go to get my conditioning back, and a big place to start is that I need to cut out all of the comfort foods I have been letting slip into my diet over the past few years.
Best of luck on your tris. I have always wanted to do triathlon, but open water and I do not get along at all.
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