MIke Danko's Group-open (Page 10)

Andrew,

For the Bricks I have done I usually backed off and stretched each calf. It would be good to hear what you are supposed to do. My first bricks were 5 mile rides with a 3 mile run. (15m+20m = 35 min work out) It worked....

For counting laps I go with a sequence method. I swim harder every 4th lap and count the hard laps. It seems to stick with me better. (count x 200 yrds)

When you get to the work out phase it is not so much of an issue because you break up into easy to count sets: For example 400WU then 10x100yrd w/ 10" rest MS and the a 200 CD; total 1600yds

WU: warm up MS: main set CD; cool down


Greg

Well Greg my first "brick" is history and let me tell you, it was nothing to write home about! lol I started off on the stationary bike at our local Y and rode pretty hard for 20 minutes, then I got off the bike and ran around the indoor track for 5 minutes, I tried to take it easy but it seemed like I was sprinting around the track. I know I was running harder than I usually do when I just run w/o cycling first. I did a 5 minute cool down and then left, total time 30 minutes. It may take me a little while to get up to any real time in the saddle and on the track. It was a strange feeling going right from the bike to the run. This was the first time I had transitioned between the ride and the run, couldn't feel my legs for the first couple of laps. I think I am going to do another brick tomorrow moring but this time I will take my pedals off my bike and take my tri shoes and do a full scale practice transition while no one is on the track. this way I can get a better feel for the transition. Hope everyone is having good weather or making the best of things until we can all get outside again.
Take care
Andrew

Edited by firefighter5765 2008-02-28 6:09 PM

Andrew awsome ..... I can remember it taking about 5 bricks before I felt OK about it. The CD is very import and most forget aboout it. I commend you. I would do one to two brick(s) a week max based on all the plan I have read. Not sure why?

I am off to Run in this 33F weather, now I know what the F really stands for....... Freezing. And yes I plan to stretch afterwards. .....

Greg

Bob, thanks for the extra work It will help.

PS: Would be nice to get update from all on last weeks work outs ....

"I am off to Run in this 33F weather"

BBBBBBBBRRRRRRRRRRRRRRRRR!!!!!!!!!! Hope you got some good cold gear.

How is everyone? I've been quiet for a little bit, because I had fallen behind a bit in school work, but back now. So I have a question for everyone. I notice sometimes while riding my feet go numb around the ball area, what's that all about? Also would any one be willing and able to take a look at my logs and let me know how they look, and how they might transfer once I start doing more training outside. Thanks guys.

Maybe that was my problem - my first brick was a 2k run, followed by a super hard 30km ride, followed by a 2km run. My legs felt like lead....

My middle toes/pad sometime get a bit numb when I ride for more than 90 minutes. Are you wearing MTbike shoes or roadie shoes? I haven't found a solution yet except to get off and walk around a bit (which I seldom do... )

Well no right now I'm just using running shoes when I ride at the gym, but my bike shoes are MTB shoes since that's all I use to ride. Yeah after most rides I feel great when I run afterwards, but last night I could not run after the ride because my Hams felt horrible, plus I started getting sick.

I did my first brick of the season today! I had that wobbly leg sydrome at first like we are all used to! Today I did 13.5 miles on the bike (my first outdoor ride this year) and then a 2.5 miles. I felt pretty good and am looking forward to gradually increasing my mileage!

Where does everyone live??

I am in North Carolina! We have temps in the mid 50 to mid 60's this time of year!

Near Mooresville here, not many places are flat around here. Congats on that first brick, I know what you mean about the "wobbly legs" I thought I was going to fall over the rail after I got off the bike and hit the track which is above the basketball courts in our YMCA lol. How often do you begin increasing your milage?

Finished the first week of Olympic program on a high note...biked 34.4 miles in just under 2hours today. Schedule only called for 10...not sure what got into me other than my riding group deciding that we needed to push things just a bit.

canadarn, what part of willimington? Have some good friends there that live near Cape Fear CC. Also, have a friend that lives at Wrigthsville beach...spent some good times on that beach...well that is another story for another day. Now, I just live outside of Atlanta.

Did 21.6 today

how is everyone....


Hope everyone is staying out of trouble

Bang...we actually live south of Wilmington just over the Cape Fear Bridge. I used to have a home in Wilmington but my husband and I recently bought a house just south of town...we're only 6 miles from downtown. We do A LOT of our training at Wrightsville Beach. The whole island is 10 miles so it's good for short bike rides and long runs!!

Small world eh? Wilmington is hosting an Ironman distance race this year. My hubby is in charge of transition 1. He's a 'seasoned' triathlete...me, I'm still somewhat of a rookie!

Hey all - had a great weekend.
1000 yd TT on Saturday (21 min)
5k on Sunday (26:42) - not my best but a very hilly course, i was pretty happy with it for now.

How's everybody else doing?

OK Weekend: Sat: 5K race 24:02 47/320 for age group followed by 10.5 mile run on Sunday. Today 5 mile run 48 minutes. 65F but only last today. Still sore from 5K. May try to do a little bike this evening.

No biking, family priorities ya know......

Greg

Edited by gparris 2008-03-05 7:47 AM

Hello All

Friday I was at work and we were usy all shift long, I managed to squeeze in 3.26 miles across the street from the firehouse, back and forth between telephone poles, 37:19 weather was cold and windy about 45 degrees. Sat and Sun were a bust, not a good weekend. Went out today, back across the street from the firehouse again did 3.25 miles in 35:38 feel alittle better now that I am showing some improvement. We had a really nice day today here in Mooresville, about 65 degrees and a little windy.

Congrat to all of those who have been able to ramp up their training. I am going to up my milage to 4 miles next week, and my swim to 1800 meters, not sure how far I will ride, maybe 20-25 should be good.

Andrew

Todays report: It is a double work out today. Up at 5AM for a 1:30 bike ride (inside trainer) and just finished a 1 hour swim. I took the bike easy (110 HR) so I cold push the swim. Still not back yet after the 3 week layout due to surgery. For the swim at the 1:50 for 100yrd pace. 19m on the 1000yrd TT.

It is good to be back in training so I guess I should be happy with just that...........


hit the road and hit it often ...........

Greg

Edited by gparris 2008-03-04 12:48 PM

Great job Greg! way to go.

Today's workout was 2000 yards in the pool following 1 hour of racketball with a buddy of mine. Going to the Y to run later this evening.

Well, runnig tonight didn't happen storms,fire and ems calls kept me busy. Going to get my run in early tomorrow and will cycle tomorrow evening. How is everyone else's training going? Is everyone staying healthy?
Andrew


Edited by firefighter5765 2008-03-04 9:12 PM

Racketball .... now theres a workout ..... I love the sport and have not played since college...
Some advice ..... stop running before you get to the wall ....... can't tell you how many times it took before I got it ...


2000 in the pool is awesome .... what drills do you do?

Drills? What drills? LOL.

I just get in the pool, put on my skull condom and goggles on and start swimming lol. I try my best to keep track of my laps and in about an hour I stop. I am trying to get where I can swim continuosly for 1 hour without stopping. I have some drills that a friend of mine sent me that I will try to work on my speed. I haven't had a chance to get out and run today yet, but I may go out and cycle considering that is a really nice day here in Mooresville. I'll update my post later on, talk to you all later.

Andrew

Wow


It is nice to see everyone doing so well and getting their workout done. I been crazy busy with work and training for boston. Anyone going to watch the race?

Mike

Hi Mike,

Will the Marathon be on national t.v. I'm sure it will.
So I have started a 20 week sprint-3x Balanced plan.
My runs are at 10 min. pace for thee miles. my swim workout is 880 yards freestyle straight thru, no stopping. And my biking is, the times on the plan ,on a stationary in the random hill mode .
I try to keep my rpm between 80 and 95 . hope to get outside soon!!!!!!
I am running more distance because i will be running an 8k the end of March.

Any suggestions? Thanks !!

Please any one else can chime in , Thank You,

kurt

Edited by kurt5134 2008-03-08 9:20 PM

I miss living in Boston and getting Patriot's day off
Marathon Day is great!

Maybe I'll take the day off and head up there this year.
Monday April 21st!