We're going to be at Gunpowder (Hammerman area) again this Thursday (6/4) for some open water swimming. We should be starting at 6pm. Afterwards we may do a short run.
The water should be pretty warm by now, some people apparently went the other day and were fine without wetsuits.
Let us know if you plan on joining us....
Wednesday, June 3, 2009
Tuesday, May 12, 2009
Open Water
Hey Tri-people,
In anticipation for Columbia and some other races this weekend, we will be heading to Gunpowder to do some open water swimming. For now let's plan on 6 pm, meet in that far parking lot in the Hammerman area.
I'm thinking of bringing my bike just to get a quick spin in - there is a 7 mile loop around the area that we can take a few times if people want.
Oh, and remember to bring the 3 bucks or whatever you need to get into the park!
In anticipation for Columbia and some other races this weekend, we will be heading to Gunpowder to do some open water swimming. For now let's plan on 6 pm, meet in that far parking lot in the Hammerman area.
I'm thinking of bringing my bike just to get a quick spin in - there is a 7 mile loop around the area that we can take a few times if people want.
Oh, and remember to bring the 3 bucks or whatever you need to get into the park!
Thursday, March 5, 2009
New Direction + Ride this Saturday
If you don't know already, Dean has stopped coaching the triathlon swim practices at Merritt due to his work obligations. Elizabeth has taken his place, and she is a great coach - don't let Dean's departure dissuade you from coming.
Hopefully we can still use this blog to organize some group rides and open-water swims - the tri season is approaching fast.
Also, Alan and I will be at the TriSpeed group 9 am Saturday, feel free to join us...
Hopefully we can still use this blog to organize some group rides and open-water swims - the tri season is approaching fast.
Also, Alan and I will be at the TriSpeed group 9 am Saturday, feel free to join us...
Friday, January 9, 2009
January 8 workout
Thursday night's workout:
Warm up:
300 swim
300 pull
300 drill
Kick set:
4 x 75: alternate 25 fast, 50 easy/ 50 fast, 25 easy
Pyramid:50-100-150-200-150-100-50
alternate recovery pace and fast/race pace (80%)
300 swim, alt 50 fast, 50 easy without stopping
4 x 50: 25 sprint, 25 easy
200 cool down
Warm up:
300 swim
300 pull
300 drill
Kick set:
4 x 75: alternate 25 fast, 50 easy/ 50 fast, 25 easy
Pyramid:50-100-150-200-150-100-50
alternate recovery pace and fast/race pace (80%)
300 swim, alt 50 fast, 50 easy without stopping
4 x 50: 25 sprint, 25 easy
200 cool down
Tuesday, January 6, 2009
Cold Weather Riding
Riding outside in the winter can be totally awesome, or totally suck if you're not prepared for it. Even when you are prepared, you can still experience some problems. Dean caught a little frostbite on his toes a few weeks back, and I had to go to the dermatologist to learn the blisters on my hands and feet are what's known as chilblains, some skin damage that occurs in cold, damp conditions. The blood vessels apparently shut off to protect themselves, resulting in little blisters/callouses on my hands and feet. They go away in the warmer weather, but my guess is that each year I continue to ride outside it'll get worse.
So before any winter training, make sure you're taking the proper precautions. Warm gloves, warm clothes and warm booties will make the ride more enjoyable and hopefully not give you frostbite. In fairness, I do ride with all these things, I just have inherited poor circulation and ride my bike for too long in the cold.
With that said, hopefully everyone is RIDING his/her bike, whether indoors or out. I've been heading up to TriSpeed on Saturdays and the groups have been small (this past week it was just me, my friend Tom and Sean, the owner). If 9 is too early, there is also the 10am ride out of Oregon Ridge which is a larger group and a very chill ride.
Mondays at Fed Hill have been booming, and of course last night I suspect a ton of people were there to fulfill New Years resolutions, so if you're lacking that motivation to get out and run, rely on the social aspect of the Fed Hill group!
So before any winter training, make sure you're taking the proper precautions. Warm gloves, warm clothes and warm booties will make the ride more enjoyable and hopefully not give you frostbite. In fairness, I do ride with all these things, I just have inherited poor circulation and ride my bike for too long in the cold.
With that said, hopefully everyone is RIDING his/her bike, whether indoors or out. I've been heading up to TriSpeed on Saturdays and the groups have been small (this past week it was just me, my friend Tom and Sean, the owner). If 9 is too early, there is also the 10am ride out of Oregon Ridge which is a larger group and a very chill ride.
Mondays at Fed Hill have been booming, and of course last night I suspect a ton of people were there to fulfill New Years resolutions, so if you're lacking that motivation to get out and run, rely on the social aspect of the Fed Hill group!
Wednesday, December 17, 2008
"Protect Your Junk"
I got this from a daily advertising email I get called AdRants and I just had to share... it's too funny/helpful to pass up for you guys out there who are cycling all the time:
Cyclists have it hard down under. All those hours pushing pedals literally chafes balls, which is funny from a distance but sobering enough that the condition requires an anti-irritant, aptly called "chamois cream."
To contribute to the well-being of fellow bikers, pro cyclist David Zabriskie developed a cream called DZ Nuts -- pronounced "deez nuts..."
Friday, December 12, 2008
Ironman Kona on NBC Saturday
In case you guys want to watch and don't want to miss it - NBC will be airing the Ironman Kona race tomorrow (Saturday) from 2:30PM - 4:00 PM.
http://ironman.com/mediacenter/pressreleases/30th-anniversary-ford-ironman-world-championship-airs-on-nbc
Maybe next year we'll be watching Alan and Ryan at this?
http://ironman.com/mediacenter/pressreleases/30th-anniversary-ford-ironman-world-championship-airs-on-nbc
Maybe next year we'll be watching Alan and Ryan at this?
Wednesday, December 3, 2008
More Winter Workouts
I stopped into TriSpeed yesterday and was reminded that they hold indoor cycling sessions on Tuesdays and Thursdays throughout the winter. I've never been so I don't know how crowded it gets, or what kind of workouts they do; but given their connection with Troy Jacobson I would wager they probably do some Spinervals DVDs. I *think* they start at 6 or 6:30pm. Not a great indoor option for anyone in the city having to drive up 83 that time of day, but certainly if you are in the county or at least a little further north, it could work out.
They also still meet on Saturdays, ready to ride at 9am. I may go up Saturday the 13th.
Hope swimming's been going well, I may actually show up one of these Monday mornings now that I'm back in the water. Slow, but back in the water. Only 50 weeks til Ironman Arizona!
They also still meet on Saturdays, ready to ride at 9am. I may go up Saturday the 13th.
Hope swimming's been going well, I may actually show up one of these Monday mornings now that I'm back in the water. Slow, but back in the water. Only 50 weeks til Ironman Arizona!
Friday, November 14, 2008
Winter Workouts
Bleh, winter is rapidly approaching and after taking some much needed rest I guess it will be time to start training again.
As a reminder, we have our awesome Monday night runs in Federal Hill, 6:30pm at Fed Hill Fitness. Tuesday Night Track is discontinued until Spring, but we do have a small group of dudes that meets on Wednesdays at Canton Square at 6pm for a 7-10 mile run at or under 6:45 pace usually. Some people have been meeting for long runs as well on the weekends already, but we'll get bigger groups in a few weeks when the marathon season is totally over.
Riding - Saturdays through the winter the TriSpeed ride is always a good option but if the weather's bad they'll ride inside. On Thursdays, the ride I do in the summer up in Owings Mills moves indoors, of course driving up there just to ride inside isn't really worth it.
I noticed a cool little widget on the Georgetown Running Company's blog (http://georgetownrunningcompany.blogspot.com) that is a calendar for races - I think it would be cool to have a calendar with people's weekly training schedule plans so that others can check it out (assuming you don't mind having others around) . Winter training is all about accountability, so the more you can do with others the more likely you'll get out there and do it!
Over on our blog (http://teamthatswhatshesaid.blogspot.com) we have some running races that we plan on going to, including the Miami Half Marathon in January, and USATF XC Nationals in February. Another February favorite is Club Challenge 10 miler in Columbia, where all the local clubs compete against one another for bragging rights. If anyone is interested in doing that one just let me know.
Ryan
As a reminder, we have our awesome Monday night runs in Federal Hill, 6:30pm at Fed Hill Fitness. Tuesday Night Track is discontinued until Spring, but we do have a small group of dudes that meets on Wednesdays at Canton Square at 6pm for a 7-10 mile run at or under 6:45 pace usually. Some people have been meeting for long runs as well on the weekends already, but we'll get bigger groups in a few weeks when the marathon season is totally over.
Riding - Saturdays through the winter the TriSpeed ride is always a good option but if the weather's bad they'll ride inside. On Thursdays, the ride I do in the summer up in Owings Mills moves indoors, of course driving up there just to ride inside isn't really worth it.
I noticed a cool little widget on the Georgetown Running Company's blog (http://georgetownrunningcompany.blogspot.com) that is a calendar for races - I think it would be cool to have a calendar with people's weekly training schedule plans so that others can check it out (assuming you don't mind having others around) . Winter training is all about accountability, so the more you can do with others the more likely you'll get out there and do it!
Over on our blog (http://teamthatswhatshesaid.blogspot.com) we have some running races that we plan on going to, including the Miami Half Marathon in January, and USATF XC Nationals in February. Another February favorite is Club Challenge 10 miler in Columbia, where all the local clubs compete against one another for bragging rights. If anyone is interested in doing that one just let me know.
Ryan
Tuesday, November 11, 2008
Monday Swim (11/10/08)
300 swim
300 pull
300 alt swim/drill
SET:
6 x 75 build pace (5 sec. rest)
6 x 100 w/ 10 sit-ups at the 1st 25 m. (10 sec. rest)
2 x 75 3-5-7
Friday, October 24, 2008
Thursday Swims
We were discussing last night the possibility of ditching the "bike" portion of our Thursday night workouts in favor of a longer swim.
What's everyone's opinion of this subject? Personally I feel a ~90 minute swim to be more beneficial than 60 min - let's face it, sometimes our warm-up lasts close to 30 minutes by itself. Masters swim goes 90 minutes, why shouldn't we?
We could also alternate each week between a 90-minute swim and a 60 min Swim/60 min bike.
Pros & Cons I could think of:
Pros:
- Longer swims mean better quality swim sets
- More flexibility in terms of time - we won't be cutting sets short so we can run up to the spinning room
Cons:
- Will miss out on spinning session
- Could be intimidating for newer swimmers to join our group
- Type-A people might try to push through the set longer than they should and get injured
Thoughts?
What's everyone's opinion of this subject? Personally I feel a ~90 minute swim to be more beneficial than 60 min - let's face it, sometimes our warm-up lasts close to 30 minutes by itself. Masters swim goes 90 minutes, why shouldn't we?
We could also alternate each week between a 90-minute swim and a 60 min Swim/60 min bike.
Pros & Cons I could think of:
Pros:
- Longer swims mean better quality swim sets
- More flexibility in terms of time - we won't be cutting sets short so we can run up to the spinning room
Cons:
- Will miss out on spinning session
- Could be intimidating for newer swimmers to join our group
- Type-A people might try to push through the set longer than they should and get injured
Thoughts?
Monday, October 13, 2008
Attention Elite Runners!
From Friday's Baltimore Business Journal:
Think you're an elite runner?
Under Armour, Inc. will be the judge of that.
The Baltimore sportswear apparel company is looking for "running leaders" to be a part of its upcoming marketing campaign touting the release of its new footwear line on Jan. 31.
"By running leaders, we mean elite runners, but also runners who are pace group leaders, very active members of a running club, or runners who race a lot," the company writes on its Web page where striders interested in joining "Team UA Run" can apply.
The selected participants will be asked to wear the company's shoes geared toward runners and promote the release of the footwear line. Runners have until Dec. 12 to apply.
More info about what to expect can be found HERE.
Monday, October 6, 2008
Monday, September 29, 2008
Thursday, September 25, 2008
Favorite Workouts
Hey Guys,
I thought it would be nice to have a spot to post some Favorite Workouts, be it swim, bike, run, or whatever else. I put a spot for this on the discussion board on the Facebook Group because I'm not sure what's easier to post on for people or what's checked more frequently. So I did both.
So in the Comments section, post your favorite workout. I have one posted there now.
No official practice tonight.........
Given the fact that the Canton pool is closed, the season is pretty much done and I am slammed at work, we won't have any official practice tonight..........of course you are all encouraged to arrange your own deal amongst yourselves........
Most likely we will be back on board Monday - I will keep you posted.
Most likely we will be back on board Monday - I will keep you posted.
Wednesday, September 17, 2008
Tri Practice 9/18
Hi all--
Dean is out of town this week, so I will be leading a swim-only practice on Thursday night. We can swim a bit longer-until 7:15 or 7:30 -if you are interested.
-Emily Jagusch
Dean is out of town this week, so I will be leading a swim-only practice on Thursday night. We can swim a bit longer-until 7:15 or 7:30 -if you are interested.
-Emily Jagusch
Monday, September 8, 2008
Today's Workout (Monday, 9/8/08)
Don't forget that the women's locker room is closed today (Monday) and tomorrow (Tuesday)!
I think the men's locker room is closed mid-week.
Friday, August 29, 2008
Labor Day
As you may be aware, this Monday is Labor Day. Even if you wanted to wake up for a 6 AM swim session, you can't, because Merritt won't be open.
However, with a bunch of us racing in Lancaster next weekend, I think we should use this opportunity to head to Gunpowder Labor Day morning....who's in?
I think the lifeguards get there at 9 (someone correct me if I'm wrong here). So if we get there at 8 AM, we'll have an hour to swim.
However, with a bunch of us racing in Lancaster next weekend, I think we should use this opportunity to head to Gunpowder Labor Day morning....who's in?
I think the lifeguards get there at 9 (someone correct me if I'm wrong here). So if we get there at 8 AM, we'll have an hour to swim.
Thursday, August 21, 2008
City Tri Baltimore?
Oh SNAP, I can finally post...
Dean makes some excellent points, keeping "City" or "Baltimore" in the name makes it a little more gangster.
I'll get to work on the Facebook group after the Olympics are complete, so it gives us a few days to finalize a name. City Tri Baltimore or Baltimore Multisport seem reasonable.
I encourage you to attend our running workouts during the week. Primarily we just have the two that are more organized, and then there are a few other loosely organized ones. Mondays at Fed Hill, where we have at least 30 people each week, lots of different paces and it's an easy/social run. Tuesdays we meet at Gilman High School for a track workout. Ayesha and Matt have been coming for a while now and the dividends are paying off.
It's also nice to meet some other people who do the sport, it can be pretty individualized a lot of the time.
And finally, if anyone has an interest, Saturday evening a bunch of us will be gathering at my house (3903 Fleet St) to watch the men's Olympic marathon at 7:30. At 9:45 we will leave the house on our bikes and have our bike bar crawl. We'll stop at various bars and weave our way down to Locust Point and then go home. Last time we did it, it was unbelievable.
~ Ryan
Dean makes some excellent points, keeping "City" or "Baltimore" in the name makes it a little more gangster.
I'll get to work on the Facebook group after the Olympics are complete, so it gives us a few days to finalize a name. City Tri Baltimore or Baltimore Multisport seem reasonable.
I encourage you to attend our running workouts during the week. Primarily we just have the two that are more organized, and then there are a few other loosely organized ones. Mondays at Fed Hill, where we have at least 30 people each week, lots of different paces and it's an easy/social run. Tuesdays we meet at Gilman High School for a track workout. Ayesha and Matt have been coming for a while now and the dividends are paying off.
It's also nice to meet some other people who do the sport, it can be pretty individualized a lot of the time.
And finally, if anyone has an interest, Saturday evening a bunch of us will be gathering at my house (3903 Fleet St) to watch the men's Olympic marathon at 7:30. At 9:45 we will leave the house on our bikes and have our bike bar crawl. We'll stop at various bars and weave our way down to Locust Point and then go home. Last time we did it, it was unbelievable.
~ Ryan
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