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[quote="beef_bourito"]I'm not really finding it boring now, I used to. I like it now because I can actually run at a nice pace and I can run long distances, my fitness just wasn't good enough to be able to start running long distances before now. I'd say the farthest I had ever run in one shot before this fall was 2 miles, and that was for a fitness test for rowing. I just bought a book this morning, training plans for multisport athletes, it's all about training for various triathlons, duathlons, etc. as well as just staying fit for people involved in multiple sports. I think I'm going to follow the 26-week half-ironman plan even though I'm going to do an Olympic distance tri, my aerobic fitness is my weakest link right now so I'll need more aerobic work and less speed work. The extra aerobic work will also help my rowing, which was what first prompted me to find another endurance sport that I could train for in the winter.[/quote]
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<table border="0" cellpadding="3" cellspacing="1" width="100%" class="forumline"> <tr> <th class="thCornerL" width="22%" height="26">Author</th> <th class="thCornerR">Message</th> </tr> <tr> <td width="22%" align="left" valign="top" class="row1"><span class="name"><a name=""></a><b>Matt55</b></span></td> <td class="row1" height="28" valign="top"><table width="100%" border="0" cellspacing="0" cellpadding="0"> <tr> <td width="100%"><img src="http://cdn.wrongplanet.net/modules/Forums/templates/subSilver/images/icon_minipost.gif" width="12" height="9" alt="Post" title="Post" border="0" /><span class="postdetails">Posted: Thu Dec 03, 2009 10:55 am<span class="gen"> </span> Post subject: </span></td> </tr> <tr> <td colspan="2"><hr /></td> </tr> <tr> <td colspan="2"><span class="postbody">The one hour and thirty six minutes is my all out speed on a level surface of 1% on a treadmill. I use the treadmill to test and track my progress in regards to trail running. Now if I were to run 21k through the mountains my time could range from 1 hr 30 min - 2hr 15 min depending on the terrain.</span></td> </tr> </table></td> </tr> <tr> <td colspan="2" height="1" class="spaceRow"><img src="modules/Forums/templates/subSilver/images/spacer.gif" alt="" width="1" height="1" /></td> </tr> <tr> <td width="22%" align="left" valign="top" class="row2"><span class="name"><a name=""></a><b>beef_bourito</b></span></td> <td class="row2" height="28" valign="top"><table width="100%" border="0" cellspacing="0" cellpadding="0"> <tr> <td width="100%"><img src="http://cdn.wrongplanet.net/modules/Forums/templates/subSilver/images/icon_minipost.gif" width="12" height="9" alt="Post" title="Post" border="0" /><span class="postdetails">Posted: Sun Nov 29, 2009 3:08 am<span class="gen"> </span> Post subject: </span></td> </tr> <tr> <td colspan="2"><hr /></td> </tr> <tr> <td colspan="2"><span class="postbody">That makes sense, hills would be more anaerobic, which would not be what you should emphasize while training for a mostly aerobic sport. For example, a 2km rowing race lasts less than 7mins but most of our training is long distance low intensity work because the race is still 80% aerobic. If you were to train by doing high intensity 2km pieces all the time, you'd get destroyed at any regatta.</span></td> </tr> </table></td> </tr> <tr> <td colspan="2" height="1" class="spaceRow"><img src="modules/Forums/templates/subSilver/images/spacer.gif" alt="" width="1" height="1" /></td> </tr> <tr> <td width="22%" align="left" valign="top" class="row1"><span class="name"><a name=""></a><b>NEWanderer</b></span></td> <td class="row1" height="28" valign="top"><table width="100%" border="0" cellspacing="0" cellpadding="0"> <tr> <td width="100%"><img src="http://cdn.wrongplanet.net/modules/Forums/templates/subSilver/images/icon_minipost.gif" width="12" height="9" alt="Post" title="Post" border="0" /><span class="postdetails">Posted: Sun Nov 29, 2009 1:30 am<span class="gen"> </span> Post subject: </span></td> </tr> <tr> <td colspan="2"><hr /></td> </tr> <tr> <td colspan="2"><span class="postbody"></span><table width="90%" cellspacing="1" cellpadding="3" border="0" align="center"><tr> <td><span class="genmed"><b>Matt55 wrote:</b></span></td> </tr> <tr> <td class="quote">I can run 21k in 1 hour and 36 minutes. It WAS NOT easy getting to where I'm at now with my fitness. It took alot of dedication and hard work. But I used my laser-like aspergian focus to become very good at a sport that I now excell at which is long distance trail running. My secret to building endurance is that I always run at an incline. It helps build more muscle in your legs and increases endurance more than if you were just running on a flat surface.</td> </tr></table><span class="postbody"> <br /> <br />Is that a 21K trail course? Do you warm up on fairly level surfaces? Most of the pundits and coaches advise some use of level surfaces for building base aerobic fitness. Hill running is usually a component, sometimes emphasized at a certain portion of the training period. Supposedly running hill work mimics the muscle activity involved in sprinting. It seems like a lot of eccentric loading on the muscles. Do whatever works for you I guess. Just don't learn the hard way. <br /> <br />I suspect these hills in my neck of the woods played a role in that calf tear I developed about three years ago. Probably insufficient warming up on my part also. I was able to run through a couple half marathon with that injury finishing the flat one in 1:22:28. Pain would set it somewhere down the road, by the 10K mark. I'd make a few adjustments if I could do that season over.</span></td> </tr> </table></td> </tr> <tr> <td colspan="2" height="1" class="spaceRow"><img src="modules/Forums/templates/subSilver/images/spacer.gif" alt="" width="1" height="1" /></td> </tr> <tr> <td width="22%" align="left" valign="top" class="row2"><span class="name"><a name=""></a><b>Dilbert</b></span></td> <td class="row2" height="28" valign="top"><table width="100%" border="0" cellspacing="0" cellpadding="0"> <tr> <td width="100%"><img src="http://cdn.wrongplanet.net/modules/Forums/templates/subSilver/images/icon_minipost.gif" width="12" height="9" alt="Post" title="Post" border="0" /><span class="postdetails">Posted: Thu Nov 26, 2009 2:17 am<span class="gen"> </span> Post subject: </span></td> </tr> <tr> <td colspan="2"><hr /></td> </tr> <tr> <td colspan="2"><span class="postbody">^^ Yes! Running uphill, with weights. <img src="modules/Forums/images/smiles/icon_biggrin.gif" alt="Very Happy" border="0" /> There's a popular hiking trail about 15 minutes from my house. The summit is at 3000 feet. The trail is extremely well maintained with an even gravel surface and 6-10 feet wide, so I can run it full speed without tripping over stuff or bumping into hikers. That run has done a lot for my cardio conditioning!</span></td> </tr> </table></td> </tr> <tr> <td colspan="2" height="1" class="spaceRow"><img src="modules/Forums/templates/subSilver/images/spacer.gif" alt="" width="1" height="1" /></td> </tr> <tr> <td width="22%" align="left" valign="top" class="row1"><span class="name"><a name=""></a><b>Matt55</b></span></td> <td class="row1" height="28" valign="top"><table width="100%" border="0" cellspacing="0" cellpadding="0"> <tr> <td width="100%"><img src="http://cdn.wrongplanet.net/modules/Forums/templates/subSilver/images/icon_minipost.gif" width="12" height="9" alt="Post" title="Post" border="0" /><span class="postdetails">Posted: Tue Nov 24, 2009 10:57 am<span class="gen"> </span> Post subject: </span></td> </tr> <tr> <td colspan="2"><hr /></td> </tr> <tr> <td colspan="2"><span class="postbody">I can run 21k in 1 hour and 36 minutes. It WAS NOT easy getting to where I'm at now with my fitness. It took alot of dedication and hard work. But I used my laser-like aspergian focus to become very good at a sport that I now excell at which is long distance trail running. My secret to building endurance is that I always run at an incline. It helps build more muscle in your legs and increases endurance more than if you were just running on a flat surface.</span></td> </tr> </table></td> </tr> <tr> <td colspan="2" height="1" class="spaceRow"><img src="modules/Forums/templates/subSilver/images/spacer.gif" alt="" width="1" height="1" /></td> </tr> <tr> <td width="22%" align="left" valign="top" class="row2"><span class="name"><a name=""></a><b>beef_bourito</b></span></td> <td class="row2" height="28" valign="top"><table width="100%" border="0" cellspacing="0" cellpadding="0"> <tr> <td width="100%"><img src="http://cdn.wrongplanet.net/modules/Forums/templates/subSilver/images/icon_minipost.gif" width="12" height="9" alt="Post" title="Post" border="0" /><span class="postdetails">Posted: Tue Nov 03, 2009 10:17 pm<span class="gen"> </span> Post subject: </span></td> </tr> <tr> <td colspan="2"><hr /></td> </tr> <tr> <td colspan="2"><span class="postbody">Well I emailed the varsity swim coach at my university to see if he could point me in the right direction to get some coaching, we don't have novice or junior varsity swimming like we do with rowing so I didn't really want to ask him for coaching since I don't think I'm very good. Anyways, the guy told me to drop by in the mornings when he's there and he'll have a look at my swimming and see where to go from there. <br /> <br />I'm both excited and anxious. I want to do well and I'm excited to start training for another competitive sport but I really don't like showing weakness or inferiority so I'm kind of anxious. I also know he'll be judging me so that puts a bit more pressure on since I don't like under performing.</span></td> </tr> </table></td> </tr> <tr> <td colspan="2" height="1" class="spaceRow"><img src="modules/Forums/templates/subSilver/images/spacer.gif" alt="" width="1" height="1" /></td> </tr> <tr> <td width="22%" align="left" valign="top" class="row1"><span class="name"><a name=""></a><b>techstepgenr8tion</b></span></td> <td class="row1" height="28" valign="top"><table width="100%" border="0" cellspacing="0" cellpadding="0"> <tr> <td width="100%"><img src="http://cdn.wrongplanet.net/modules/Forums/templates/subSilver/images/icon_minipost.gif" width="12" height="9" alt="Post" title="Post" border="0" /><span class="postdetails">Posted: Sun Nov 01, 2009 5:27 pm<span class="gen"> </span> Post subject: </span></td> </tr> <tr> <td colspan="2"><hr /></td> </tr> <tr> <td colspan="2"><span class="postbody">I tried to get myself into it last summer, trouble was - my left calf has a way of separating on a regular basis when I had tried. I'd only have myself set to jog perhaps 1/3 miles and sometimes no more than a 1/2 mile in I would be stepping down with my left foot and for whatever reason two different layers of muscles (running parallel to my leg up and down) would come apart and I'd be in pain for at least a week trying to recover. I think from that point I decided to just get my cardio a different way, did elliptical instead. I'd like to try again maybe this summer, for now though I still feel like I have too many other things on my plate and my motivation is close to its maximum carrying capacity.</span></td> </tr> </table></td> </tr> <tr> <td colspan="2" height="1" class="spaceRow"><img src="modules/Forums/templates/subSilver/images/spacer.gif" alt="" width="1" height="1" /></td> </tr> <tr> <td width="22%" align="left" valign="top" class="row2"><span class="name"><a name=""></a><b>Dilbert</b></span></td> <td class="row2" height="28" valign="top"><table width="100%" border="0" cellspacing="0" cellpadding="0"> <tr> <td width="100%"><img src="http://cdn.wrongplanet.net/modules/Forums/templates/subSilver/images/icon_minipost.gif" width="12" height="9" alt="Post" title="Post" border="0" /><span class="postdetails">Posted: Sun Nov 01, 2009 2:49 pm<span class="gen"> </span> Post subject: </span></td> </tr> <tr> <td colspan="2"><hr /></td> </tr> <tr> <td colspan="2"><span class="postbody">Get the Total Immersion DVD. It's helped me a lot. There are probably excerpts from the DVD on youtube. <br /> <br />Here is their first drill: <br /> <br /><a href="http://www.youtube.com/watch?v=vhr59EGi6ao" rel="nofollow" target="_blank">http://www.youtube.com/watch?v=vhr59EGi6ao</a> <br /> <br />TI is a series of drills.</span></td> </tr> </table></td> </tr> <tr> <td colspan="2" height="1" class="spaceRow"><img src="modules/Forums/templates/subSilver/images/spacer.gif" alt="" width="1" height="1" /></td> </tr> <tr> <td width="22%" align="left" valign="top" class="row1"><span class="name"><a name=""></a><b>beef_bourito</b></span></td> <td class="row1" height="28" valign="top"><table width="100%" border="0" cellspacing="0" cellpadding="0"> <tr> <td width="100%"><img src="http://cdn.wrongplanet.net/modules/Forums/templates/subSilver/images/icon_minipost.gif" width="12" height="9" alt="Post" title="Post" border="0" /><span class="postdetails">Posted: Sun Nov 01, 2009 9:37 am<span class="gen"> </span> Post subject: </span></td> </tr> <tr> <td colspan="2"><hr /></td> </tr> <tr> <td colspan="2"><span class="postbody">Thanks for the info. I'll definitely be focusing on increasing my swimming efficiency a lot, I think I'm probably pretty good considering my experience but I've got a LOT of room for improvement. I'd really like to find someone to coach me at least until I get the basics down. I took swimming lessons when I was younger that taught you the stroke, but didn't go into details like beats or even head and hand positions, so I've got a lot to learn. <br /> <br />I think my rowing will help in more ways than one. In rowing you've got to be very aware of your body and you've got to make miniature adjustments to your movements, I'm talking centimeters, so I'm hoping that will help me with my swimming technique. <br /> <br />As for winter triathlon, I'll need to learn to ski first. I've been meaning to do it for the past couple of winters, and my rowing club usually has a once a week ski workout, but I never have the money or the transportation.</span></td> </tr> </table></td> </tr> <tr> <td colspan="2" height="1" class="spaceRow"><img src="modules/Forums/templates/subSilver/images/spacer.gif" alt="" width="1" height="1" /></td> </tr> <tr> <td width="22%" align="left" valign="top" class="row2"><span class="name"><a name=""></a><b>NEWanderer</b></span></td> <td class="row2" height="28" valign="top"><table width="100%" border="0" cellspacing="0" cellpadding="0"> <tr> <td width="100%"><img src="http://cdn.wrongplanet.net/modules/Forums/templates/subSilver/images/icon_minipost.gif" width="12" height="9" alt="Post" title="Post" border="0" /><span class="postdetails">Posted: Sun Nov 01, 2009 2:08 am<span class="gen"> </span> Post subject: </span></td> </tr> <tr> <td colspan="2"><hr /></td> </tr> <tr> <td colspan="2"><span class="postbody"></span><table width="90%" cellspacing="1" cellpadding="3" border="0" align="center"><tr> <td><span class="genmed"><b>beef_bourito wrote:</b></span></td> </tr> <tr> <td class="quote">I have no idea what you just said, I just started this stuff on my own so I don't know any of the terminology.</td> </tr></table><span class="postbody"> <br /> <br />Sorry I mistook your experience level. Four-beat meaning two kicks per stroke/four kicks per stroke cycle. Usually more kicks go with shorter distances. You will probably do best to emphasize mostly drill in the early phase of your training. A couple of my favorite online resources for drills and are: <br /><a href="http://www.goswim.tv" rel="nofollow" target="_blank">www.goswim.tv</a> (maybe a little too advanced for novice, but it has good free footage) <br /><a href="http://www.beatyourpb.com" rel="nofollow" target="_blank">www.beatyourpb.com</a> (a British multisport resource) <br /> <br />The studies I've found suggest that 80% max (maybe less) effort for the swim produce the best overall triathlon time since the swim needs to be more efficient than fast. With a strong rowing base you must have good potential. <br /> <br />Winter triathlon is pretty new, but it's up and coming. (Run, bike, ski) <br />International Triathlon Union's section: <a href="http://www.triathlon.org/multisports/winter_triathlon/" rel="nofollow" target="_blank">http://www.triathlon.org/multisports/winter_triathlon/</a> <br />Maybe Canada doesn't have a winter triathlon championship series yet.</span></td> </tr> </table></td> </tr> <tr> <td colspan="2" height="1" class="spaceRow"><img src="modules/Forums/templates/subSilver/images/spacer.gif" alt="" width="1" height="1" /></td> </tr> <tr> <td width="22%" align="left" valign="top" class="row1"><span class="name"><a name=""></a><b>beef_bourito</b></span></td> <td class="row1" height="28" valign="top"><table width="100%" border="0" cellspacing="0" cellpadding="0"> <tr> <td width="100%"><img src="http://cdn.wrongplanet.net/modules/Forums/templates/subSilver/images/icon_minipost.gif" width="12" height="9" alt="Post" title="Post" border="0" /><span class="postdetails">Posted: Sat Oct 31, 2009 10:07 am<span class="gen"> </span> Post subject: </span></td> </tr> <tr> <td colspan="2"><hr /></td> </tr> <tr> <td colspan="2"><span class="postbody">I have no idea what you just said, I just started this stuff on my own so I don't know any of the terminology.</span></td> </tr> </table></td> </tr> <tr> <td colspan="2" height="1" class="spaceRow"><img src="modules/Forums/templates/subSilver/images/spacer.gif" alt="" width="1" height="1" /></td> </tr> <tr> <td width="22%" align="left" valign="top" class="row2"><span class="name"><a name=""></a><b>NEWanderer</b></span></td> <td class="row2" height="28" valign="top"><table width="100%" border="0" cellspacing="0" cellpadding="0"> <tr> <td width="100%"><img src="http://cdn.wrongplanet.net/modules/Forums/templates/subSilver/images/icon_minipost.gif" width="12" height="9" alt="Post" title="Post" border="0" /><span class="postdetails">Posted: Sat Oct 31, 2009 2:46 am<span class="gen"> </span> Post subject: </span></td> </tr> <tr> <td colspan="2"><hr /></td> </tr> <tr> <td colspan="2"><span class="postbody"></span><table width="90%" cellspacing="1" cellpadding="3" border="0" align="center"><tr> <td><span class="genmed"><b>beef_bourito wrote:</b></span></td> </tr> <tr> <td class="quote">I walked a bit but I measured total distance and total time, I don't have a working watch at the moment, so they should be about right. <br /> <br />I also went for my first swim in a long time today. Looks like I'm going to have to work hard on pacing myself, I seem to have one speed when swimming, fast, so I wasn't able to hold that pace for very long.</td> </tr></table><span class="postbody"> <br /> <br />I think if you concentrate on a 4-beat kick you'll have the 80% max effort under pretty good control. Granted some distance freestylers such as Eric Vendt can use a 6-beat kick for an entire mile; but, it's pretty hard to analyze the elite triathletes. You can watch their arm cycle and rotation from the shore and and not much else. I wish the race photographers could go underwater where the visibility is good. <br /> <br />Apparently ITU did not successfully get winter triathlon to exhibition status for the Vancouver Olympic Games. Since summer triathlon was 22 years old by the time it became an olympic sport so I'm optimistic.</span></td> </tr> </table></td> </tr> <tr> <td colspan="2" height="1" class="spaceRow"><img src="modules/Forums/templates/subSilver/images/spacer.gif" alt="" width="1" height="1" /></td> </tr> <tr> <td width="22%" align="left" valign="top" class="row1"><span class="name"><a name=""></a><b>beef_bourito</b></span></td> <td class="row1" height="28" valign="top"><table width="100%" border="0" cellspacing="0" cellpadding="0"> <tr> <td width="100%"><img src="http://cdn.wrongplanet.net/modules/Forums/templates/subSilver/images/icon_minipost.gif" width="12" height="9" alt="Post" title="Post" border="0" /><span class="postdetails">Posted: Fri Oct 30, 2009 7:35 pm<span class="gen"> </span> Post subject: </span></td> </tr> <tr> <td colspan="2"><hr /></td> </tr> <tr> <td colspan="2"><span class="postbody">I walked a bit but I measured total distance and total time, I don't have a working watch at the moment, so they should be about right. <br /> <br />I also went for my first swim in a long time today. Looks like I'm going to have to work hard on pacing myself, I seem to have one speed when swimming, fast, so I wasn't able to hold that pace for very long.</span></td> </tr> </table></td> </tr> <tr> <td colspan="2" height="1" class="spaceRow"><img src="modules/Forums/templates/subSilver/images/spacer.gif" alt="" width="1" height="1" /></td> </tr> <tr> <td width="22%" align="left" valign="top" class="row2"><span class="name"><a name=""></a><b>Dilbert</b></span></td> <td class="row2" height="28" valign="top"><table width="100%" border="0" cellspacing="0" cellpadding="0"> <tr> <td width="100%"><img src="http://cdn.wrongplanet.net/modules/Forums/templates/subSilver/images/icon_minipost.gif" width="12" height="9" alt="Post" title="Post" border="0" /><span class="postdetails">Posted: Fri Oct 30, 2009 6:23 pm<span class="gen"> </span> Post subject: </span></td> </tr> <tr> <td colspan="2"><hr /></td> </tr> <tr> <td colspan="2"><span class="postbody">Sweet! Keep it up. I converted your civilized metric numbers into our backwards measurements and it came to about 8 minute mile. That is a very good time for a beginner!!! (Did you stop when you took breaks, or did you walk? If you've walked then your pace calculations would be off and you are slower than you think.)</span></td> </tr> </table></td> </tr> <tr> <td colspan="2" height="1" class="spaceRow"><img src="modules/Forums/templates/subSilver/images/spacer.gif" alt="" width="1" height="1" /></td> </tr> <tr> <td width="22%" align="left" valign="top" class="row1"><span class="name"><a name=""></a><b>beef_bourito</b></span></td> <td class="row1" height="28" valign="top"><table width="100%" border="0" cellspacing="0" cellpadding="0"> <tr> <td width="100%"><img src="http://cdn.wrongplanet.net/modules/Forums/templates/subSilver/images/icon_minipost.gif" width="12" height="9" alt="Post" title="Post" border="0" /><span class="postdetails">Posted: Fri Oct 30, 2009 12:30 pm<span class="gen"> </span> Post subject: </span></td> </tr> <tr> <td colspan="2"><hr /></td> </tr> <tr> <td colspan="2"><span class="postbody">I'm not really finding it boring now, I used to. I like it now because I can actually run at a nice pace and I can run long distances, my fitness just wasn't good enough to be able to start running long distances before now. I'd say the farthest I had ever run in one shot before this fall was 2 miles, and that was for a fitness test for rowing. <br /> <br />I just bought a book this morning, training plans for multisport athletes, it's all about training for various triathlons, duathlons, etc. as well as just staying fit for people involved in multiple sports. I think I'm going to follow the 26-week half-ironman plan even though I'm going to do an Olympic distance tri, my aerobic fitness is my weakest link right now so I'll need more aerobic work and less speed work. The extra aerobic work will also help my rowing, which was what first prompted me to find another endurance sport that I could train for in the winter.</span></td> </tr> </table></td> </tr> <tr> <td colspan="2" height="1" class="spaceRow"><img src="modules/Forums/templates/subSilver/images/spacer.gif" alt="" width="1" height="1" /></td> </tr> </table>
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