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In 1933, the first episode of the "Lone Ranger" radio program was broadcast on station WXYZ in Detroit.<br><br>
Thought I would start the thread this morning. Most of us should remember this TV show, I do remember my parent talking about the radio program.<br><br>
Nothing for me this morning, late start. Will get a few mile at lunch.
 

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went to bootcamp this am, which kicked my butt. today's focus: shoulders/legs/core circuit. think fun things like one arm side or front raises while standing on one foot, and this really odd drill where we ran laps, and periodically touched the ground on one side or the other while running. I am not that coordinated, but I managed not to fall.
 

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Overslept <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif"><br><br>
So, hopefully a trainer session late today...............
 

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"Who is the Lone Ranger's Nephew's horse?" (Quote from a Christmas Story!)<br><br>
Was supposed to have a SWIM TEST today...(Didn't I just take one 2 weeks ago?!?)<br><br>
Anyhoo-b/c of weather, I need to run today and swim tomorrow...<br><br>
So laterz for me: 1 hour run and 1 hour trainer (not hell tuesday...just light aerobic!)<br><br>
FYI...Hell Tuesday is especially HELLISH when you lift the day before!
 

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<a href="http://www.imdb.com/name/nm0138194/" target="_blank"><b><span style="color:#0000FF;"><i>The Lone Ranger</i></span></b></a><i>: Only you, Tonto, know I'm alive. To the world, I'll be buried here beside my brother and my friends... forever.<br><b><a href="http://www.imdb.com/name/nm0798855/" target="_blank"><span style="color:#0000FF;">Tonto</span></a></b>: You are alone now. Last man. You are lone ranger.<br><b><a href="http://www.imdb.com/name/nm0138194/" target="_blank"><span style="color:#0000FF;">The Lone Ranger</span></a></b>: Yes, Tonto, I am... the Lone Ranger.</i><br><br>
Dave - Maybe <i>you</i> remember the TV show. It was cancelled in 1957 - <i>long</i> before my time!!! But I do remember the joke...<br><br><i>The Lone Ranger and Tonto are riding along through the sagebrush when suddenly about a million Indians come riding over the hill. Our two heroes are soon surrounded, and things look bad for them. The Lone Ranger turns to Tonto and says, "Tonto, we're surrounded. What are we going to do?" Tonto turns to the Lone Ranger and replies, "What you mean 'we,' white man?"</i><br><br>
After testing the knee a bit at the gym yesterday, I swamst this morning. Found Iron Boy for a chat and then got 3,600 cubits as follows:
<ul><li>600y warm-up</li>
<li>450y drill up, swim back (l, r, catch-up x3)</li>
<li>300y pull buoy</li>
<li>100y sprint (1:55)</li>
<li>350y cool-down</li>
</ul>
Hi-yo, Silver, away tri-peeps!
 

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2300yd swim this morning. More of the same easy, 3 stroke breathing sets. Funny that my 3 stroke pace for 200's is faster than my 3 stroke pace for 100's. I guess that could be due to the extra :10 rest per interval, but I don't know:<br><br>
500 warmup,<br>
400 drills,<br>
5x200 on :30 rest (3:02 avg),<br>
400 cooldown.<br><br>
Great workouts to all!!
 

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Swim plan #5 with O. She is in charge on Friday.<br>
24x50 on 1:10. Whew.<br><br>
--------------------------------------------------------------------<br>
Duration 45-60 mins 2200yd Pool length 25yd Issued Jan 30 2008<br><br><b>Warm up</b><br>
• 8 x 50yd Freestyle Swim (even pace), rest 0:15 / 50yd [Easy]<br>
Freestyle swim at a steady pace.<br><b>Build up</b><br>
• 4 x 100yd Freestyle Swim (kick every 4th 25yd), rest 0:20 / 100yd [Aerobic]<br>
Freestyle swim for 75yd then kick with arms in a streamlined position for 25yd.<br><b>Core</b><br>
• 24 x 50yd Freestyle Swim, leave on 01:10 / 50yd [Aerobic]<br>
Freestyle swim, starting every 50yd set on the defined time period.<br><b>Warm down</b> (repeat 2 times)<br>
• 1 x 50yd Freestyle Easy, rest 0:15 / 50yd [Easy]<br>
• 1 x 50yd Breaststroke Easy, rest 0:15 / 50yd [Easy]
 

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30mins of being pushed and pulled this morning at the Osteopath but he is happy with progress on my foot <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
Later tonight trainer session<br><br>
Leg speed work as 15 mins warm up then increasing cadence for 30 secs then hold at max for 30 secs every 5 mins for 60mins then cool down<br><br>
Have a great Wednesday<br><br>
Neil
 

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em73 - I've seen the boot campers on my morning runs. They seem to do some funky things that look incredibly tough!<br><br>
Wednesday is my long run, 90 minutes kept it controlled in zone 1, didn't go below 8:20. I've built up the run the last few weeks to 2 hours so I dropped it in my recovery week 30 minutes. Will build again starting next week.<br><br>
Later today swim for 40 minutes, working on technique, drilling, etc.<br><br>
Kick some butt everyone!
 

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Rather balmy morning here in New England. Was expecting down pours for my morning run but was otherwise treated to a stray mist, as the rain fell through the early morning.<br><br>
Few points...<br><br>
Logo Update: The Ironmate worked on the design a little yesterday. It's evolving but not there just yet. Trying to keep it simple while still flowing with the triathlon theme... will show when done. Hopefully she'll get time today/tonight.<br><br>
Pull Buoy: After two and a half years now swimming, you would've thought I tried a pull buoy. But no, I had never used one. Until this morning. Where I expected to be so much faster with the foam thing wedged between my legs, I was surprised that I was only, maybe, a second, if that, faster. I rocked more, but I was not noticably faster. In fact, my previous laps, all without a pull buoy, were faster even though I felt a slight bit -- but not totally pronounced -- more on top of the water. Where my ass usually just breaks water, it was now out (I could feel the cold air). But I was not all that much faster.<br><br>
So what does this tell me? Please chime in if you have other thoughts. I'm guessing that because I was not noticeably faster with the pull buoy, my body position is actually pretty good. Or at least not dragging me down. And that's just it. All along I have felt that my slowness in the water is more attributable to either a very weak pull, a poor catch, or both. I'm guessing both, but the truth is, I often feel my pull is pretty decent. Even so, I'm guessing that I don't have the arm/shoulder strength to pull very hard. I suppose this because through out my life I have always been very weak, pathetic even, with pull ups and anything requiring the lats. So maybe my positioning is good, my catch is fair enough, but my arm strength is poor, where maybe I'd be good suited to start doing some surgical cord exercises common among collegiate swimmers. Thoughts?<br><br>
Me...<br><br>
4 mile very easy run early this morning. Followed by...<br><br>
45 lap swim staring at LRR underwater a few lanes away. I got mixed up. I thought he was the guy in the lane next to him. Oops. As for me, the arm healed enough, was finally strong enough to pull. First swim using right arm since my fall on ice. Did tempo for 30 laps then went into several laps of drills -- one-armed (LRCF), kicing on side, pull buoy.<br><br>
Me Keemosabe, Tri-Tribes!
 

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Mike - Nice job on the swim. Someday I've got to get proficient on something other than breathing every other stoke. When I do a 3-count, it feels like I'm just not getting enough oxygen (or maybe its just that I'm just not exhaling C02). I also have that problem with flip turns.<br><br>
Thor - When I swim, I don't see anything but the blue line on the bottom of the pool. Don't know how you're staring at some guy a few lanes over, your technique must be different than mine. I won't even touch the issue about you staring at other guys...<br><br>
Yesterday, when I ran outside at 5:15 am it was 42 degrees. This morning at 6 am it was -24 deg with the wind chill. So I was back on the dreadmill.<br><br>
45 min run, easy. Started off with the dreadmill at 8:30 pace, 0.5 deg incline. After a while, pushed the pace up to 8:00 pace. About half way through the run, pushed it to 7:45 pace. HR stayed in zone 1 the entire way, 5.6 mi covered. Then did 8 strides on the indoor track at the gym. Finished up with stretching and foam roller work.<br><br>
Tonight is another masters swim workout.<br><br>
Hi-Ho Tri-peeps, Away!<br><br>
Mike
 

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Thor - I've noticed the same thing with the pull buoy - it doesn't seem to make a big difference and I'm always happy to throw it back on deck when I'm done (and I hate flipping with that thing!). Not sure why, but I do have a pretty strong kick so perhaps I just feel slower when I'm not kicking. Or perhaps I have a bit of a bubble butt that is not affected much by the pull buoy being added <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><br><br>
Heidi
 

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So Iron Boy and I arrive at the YMCA at roughly the same time, take our cleansing showers, and walk out onto the pool deck. I grab a pull buoy out of the bag hanging on the wall while IB watches. He grabs one too and asks "so how do these things work?" I promptly wedge mine into my crotch to demonstrate the use. We walk around to the end of the lanes and notice a woman who occasionally runs with us just finishing her workout. She says "I don't have my glasses so I'm not <i>exactly</i> sure of what was goin' on over there but it looked a little odd!"<br><br>
Bagged. <img alt="blush.gif" src="http://files.kickrunners.com/smilies/blush.gif"><br><br>
And I swim a <i>lot</i> faster, with less effort and fewer strokes/length with the pull buoy (or a wetsuit). And I <i>know</i> it's 'cuz my legs and hips are a lot higher with the added buoyancy and 'cuz my kick is worthless anyway.
 

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Yes it does say your body position is good. If you are faster with the pull-buoy, then your body position is not optimal without it. At least I read this in one of my swimming books.
 

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Both knees feel good this morning. Might actually swim a little tonight. Or not. I'll leave it as a last-minute decision.<br><br>
Thor - If you have good balance (sounds like you do) and you're still slow after two years, my guess would be that you're either not rolling enough or your arms/hands are not very efficient under water. In other words, your form might look fine from above, but not so fine if you watch underwater. Have you ever done sculling drills? They can really help you learn what your hand should be feeling throughout your stroke. I do 3 sculling drills, one with my hands out front, one with them along my sides, and one with them back by my hips. Also, how about fist drills? You could be dropping your elbow in the water, resulting in good hand catch but little or no arm catch. Your forearm should be acting in conjunction with your hand as one long paddle, at least for the middle portion of the stroke. Lastly, perhaps your hands cross the center line at the start, then swing wide during the middle of the stroke, pushing you from side to side instead of forward. Have LRR watch you underwater, your hands should move in fairly straight lines from front to back and pass very close to your body all the way down.<br><br>
Hi-O Silver!!! (uh, no - I do *not* remember the show)
 
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