MIke Danko's Group-open (Page 11)

Man, what is up with the weather? It would be nice if it would just stay about 65 degrees partly cloudy and no wind lol. It has been a tough few days here in NC, I needed to get out and run today to clear my head. I knew the 2 firefighters in Salisbury that died Friday, one of them I taught firefighter I and II to since he was 16 years old. Going to be hard to make sense of it all, but I am sure a nice quiet long road and and some quiet laps in the pool will help make it easier. I hope everyone eles is doing fine and staying healthy. Talk to you all later.
Andrew

there was a fire figther who died in this area last week. So sad. You guys are brave.

Kurt,

What are the Sprint dstance? 800yrds 15 mile 5K?

How do you feel after the work outs?

Bike miles will work for the run as well with less pounding.

Any inteval work? Need to trick you body and not stay even all the time to get the most from a work out.

On the swim see if you can speed up for 25 and recover while swimming. (Breast stroke if needed)


OH what do I know I am still a newbie as well, but something to think about.....

Greg

Kurt
It sounds like we are both doing abot the same thing as far as training. I am working more on my swim as I have this thing against drowning, but all in all sounds similar. How is it working for you? I think I will take Gregs advice and see if I can work more speed into it. I will be glad when this first one is over so I will know for sure if I love it or hate it lol. Maybe I will have a better training plan figured out after I see what kind of results I get from the tri in May. Hope everyone else is doing well, talk to you all later.
Andrew

Today’s workout: Flat coarse and sunny day 65F: 4 miles at 7:40 pace .... Feeeeeeeeeeeeeeeels so good to break the 8m pace level.

Saturday is the 10K .... last year hit 50m with a full out run .... I can't run full because of training load ... well we will see what happens ...

Any word from anyone on how to maximize recovery?

Nutrition / Cool down/etc.....


Edited by gparris 2008-03-13 12:48 PM

Great pace Greg!
All I can tell you about recovery is that you need to recover. I ran a 5k a couple of weekends ago and thought i could just continue on with my regular (which is not regular to begin with) workouts, my body wouldn't quite go for it. Probably need to do a lot of stretching for a couple of days, make sure you drink a lot of fluids (before and after) and probably do a couple (2 to 4) of lighter training days. I wouldn't sit around and do nothing tho, you'll probably just stiffen up.

Oh, and I'd ice anything that hurts for the next couple of days as well (10-15 min 2 to 3 times a day)

Well did a 500 yard swim followed by a 12 mile bike ride, thought I would see how the first two parts of the Tri I am doing in May will feel...OUCH! The cycing course is a little hillier than I thought but it was a good ride, nothing like having the wind in your face everytime you make a turn lol. My legs are a little sore, but not real bad. I have to work tomorrow so I will either hit the treadmill or if we get a break in the rain I may try and get a run in outside. I found out one thing for sure, I will need to go to a transition clinic sometime before May's race. I did manage to get my shoes on while riding the bike on my second attempt, but I am sure there has to be a better way . If there is anyone interested in the May race I added it to the BT website. Oh I also signed up for a second tri, I am going to do the Angel's Race in Clemmons, NC in September. Going to ride for the two firefighters killed in Salsibury, my way of saying goodbye to them. Hope everone is doing well, stay safe.
Andrew

Greg,

Thank you for your feedback and encouragement.

What type of inteval training for the half mile distance in the swim leg, would you recommend?

When I started training it was just as a base building process, just don't want to go too fast too soon,risking injury.

My last two swim workouts consisted of 880 yard freestyle then 25 yard sprints with breast stoke return leg, 5 sprints and 10 the second day.

Any suggestions ?

Kurt

Hey Good work on your running times. Way to go!!!!!!

Kurt,

Can I ask if you have done any balance drills yet?

My coach had me work on balance in the water first.

Fot the interval I would do

300 warm up
300 skills; focus on stroke
10 x 25 yds with 10 second rests work up to 10x50 yds with 20 secomd rest then to 10x50 w/ 10 s rest
200 to 300 cool down

You can also do something called a ladder. I like them (400 yrds)
75 easy 25 hard (The easy could be breast stroke, but need to get your breath back)
50 easy 50 hard
25 easy 75 hard
100 hard. This is kick but. then rest. 30 seconds repeat. (Good 800 workout)

Hope this was not too much,

greg

10K race today @ 48:28 and I am ok to ride tonight .....

Andrew, how the legs feel once on the bike? I think the bike to run is the one to practice.

I am not so good on transitions yet as well. If you go to a TRI race and watch the tranision it is a big help. I would not mind if Mike or any one else for that matter could help us out. I have seen people tie there shoe on with rubberband and run bearfooted with the bike .... I have always put on my shoes before getting on the bike .... lots to learn.


Now that the sprit ... going for another sprint? May then Sept ......

greg

Hey Greg
Going from the swim to the bike was a strange feeling and COLD! I waited until it warmed up to about 68 degrees, but I didn't factor in the wind and bike speed. After about 2 miles I warmed up some and felt pretty good, although I could tell it had been a while since I was in the saddle. I will try something different next week...I am going to alternate between swim-bike and bike-run transitions each week, once a week and see how that works out. I figure both ways will give me at least 1+ hours of work and then fill the rest of the training in on the other days. Not sure if it is a good idea or not, I guess I'll find out in time. I am wondering what kind of strenght training to do, I have good overall strenght but what would be a triathlon specific workout where I don't bulk up and still gain more strenght in the areas I need it, i.e. legs,arms,hips etc?


I think my wife is going to kill me though, I have signed up tonight for 2 5K's here in Mooresville, NC in April. I think this is getting addictive

Greg,

Don't know what balance drills are. Guess I need to buy some books,dvds or get a swimming coach to show me what I need.

300 warmup
300 skills:focus on stroke
10x25yds w10 sec. rest is this part of the 300 skills? And is this at sprint speed? I am thinking yes two both questions.

Thank you for your help and pateince.

Kurt

hello all

22 miles today

running

Mike
Great job, what kind of weather did you have to run in? It was really nice here in NC today, about 60 degrees, partly sunny and breezy. I swam about 1000-1200 yards and then did the 5K route I am running in April. It was so nice that I didn't want to be inside today.

How is everyone else doing?
Andrew

I guess you have the Boston comming up in 4 weeks. Good luck .... it looks like you have the miles set. How is the pace? Going for a two week taper?

Keep us posted ....

Greg

Kurt,

Getting some help up front is really import so you don't build bad habbits. 30x harder to brake a bad habit vs setting new ones. Balance is all about finding you body center point so you are not dragging yourself, I had to learn to push out my chest for example to get my balance in the water. I would of never figured that out on my own. Look for the total immersion dvds

http://www.totalimmersion.net/freestyle-made-easy-dvd.html(I am not saying this is a good dvd because I don't know but the picture is worth the look.)

The skills (slow) are in addition to the sprints 10 x 25's : 300 plus 250 for 550

some of my HIM work outs are 3200 total.

If to much nock off by 50%. 150 skills and 5 x 25's

greg

Edited by gparris 2008-03-17 3:24 PM

Andrew

Here is one from my Plan: I have not really gotten into the strength to much but it does focus on legs and back a lot

Exercise Sets Min reps Max reps Min Wt. (lb) Max Wt. (lb)
LEGS 2 Leg Squats 3 15 20
BACK Bent-Arm Pulldown 3 15 20
LEGS Leg Press 3 15 20
BACK Seated row 3 15 20
LEGS Leg Extensions 3 15 20
LEGS Hamstring curl 3 15 20


I cleaned up the format but it looked like it just colasped it again? 3 sets w/ 15 to 20 reps

Greg

Edited by gparris 2008-03-17 3:23 PM

I will keep everyone posted I belive there is a race day tracker.

Mike

Greg

Thanks, I will write that down and take it to work with me tomorrow and try it out. We have a weight set, and some other gym equipment I can make this plan work for me on my on duty days. Just got back from the gym, did the fitlinx stations and I can tell it has been a long time since I lifted. Swam about 1200 yard prior to lifting, figured I would be good and warmed up to keep from getting hurt.
Andrew

Just bought the Book of the same title ($16 at Borders).
Definitely worth it, totally makes sense.
Think it's going to set me back a couple weeks time-wise, but i should easily make it up in the long run. After 1 1/2 in the pool doing jus the first couple of drills (and trying to incorporate some from reading ahead) i was doing 60 sec 50's @ 16 spl. I was kind of doing this based on the info in Triathlon Bible, but then got a little off track when i ran out of drills. This book breaks down the components quite a bit. Just need patience to work on them (and not care if you look silly in the pool for a while

Mike,
I'm looking to join a group if you'll have me.

STORY: I'm 36 (37 on the 26th), My residence is SW Alabama. I've never done tri but have always been interested. I'm a former Red Cross water safety instructor so swimming technique should not be an issue. The training will!

FAMILY STATUS: Married 10+ years with 2 little girls (4 and 2) and have a son due in mid-May.

CURRENT TRAINING: I am participating in a 96-mile ride for the American Cancer Society this Friday and I'm using my training for it as the excuse to go for it. I've ridden close to 200 miles on a Klein mtb in 6 weeks. Needless to say I'm looking for an entry tri bike and I may have found it on this site.

WEIGHTLOSS: Current weight is 167 at 5'8". My best race weight should be 155-160lb.

WHAT WOULD MAKE ME A GOOD PEER IN THIS GROUP: Once I set my mind on something I will not stop until the goal is accomplished. I'm motivated and also a good motivator in helping all of us reach our goals. I'm starting at the bottom with Sprint Tri but I hope to learn much for anyone who'll have me and I won't let you down.

welcome

Hello all, it has been a few days since I have posted and no I have not dropped off the block. I signed up for the peeps bike challenge and have been able to ride 119 miles over the last two weeks! Also, I have been able to log some swim time as well.


rbiggz - i too got the same book and have had significant success in the water and have been able to trim my 50 times down to 60 sec from almost 75...needless to say it has been a great help.

1 1/2 hours is kick but you will enjoy the drills after a while and not feel so goofy.

So much rain over the past few days, Ohio river to crest highest in 20 years. Hard to hit the road for runs, can't wait for some SUN.

Edited by gparris 2008-03-19 2:54 PM

keep up the good work everyone