MIke Danko's Group-open (Page 18)

Nice race Mike must feel nice to run faster than the wind ....

How sweet is that, 3rd is kick butt .... Way to go .....

greg

I don't think so at all. The best way to get better is by doing events.... but that is coming from a person that others call insane as welll/////

My training is going well except instead of taking a recovery week from my 1/2 I took 2 weeks (or should I say I was lazy the 2nd week?). Greg gave me a swift "kick in the rear" and now I am back in form. I've started out this week pushing very hard and plan to continue into the middle of next week with hard training. About Wednesday of next week I will start to taper a little for my Memorial Day super sprint (my first tri). I am still focusing on the sprint on June 7. I need to get better in the water so I am really focusing on the swim. I really would prefer not to drown

Congrats on the combat challenge. That sounds like it will be lots of fun. It's also a great time to show the "young guys" that us "older men" still have some fight left in us.

I think you should keep doing the golf until you can swim real slow strokes. I was just like you last year. The golf strokes worked down to the teens but time dropped. My HIM training had me keep a time plus stroke for the 50's and that worked out the best.  My advice is to keep pushing the drills for 3 to 4 months. I made it my focus all winter long. My 100's are now down in the 1:40s from 2:10s. To let you know it is a constant effort I need to speed up my turn over 25 fast 25 slow & long ...  as so it goes on ..... PS about the coach ... one thing every two weeks is a lot to change and get corrected ..... keep up the nice work ... it does come ...

Thanks Greg. Right now I am trying to get as many swims in as I can. I keep trying to keep the "technique" in mind. I just have to convince myself that at this point it's not about speed it's about distance. If I can get the technique down I know the distance, and then the speed, will follow.

I'm heading to the pool right now. I'll let you know how it goes.

I hate open swim. My pool has lap swim until 6. From 6-7 they have some sort of water aerobics. From 7-9 Open swim. Usually when it's open swim I can still find a lane. I couldn't make it until after 7 tonight. When I arrived there were over 100 Boy Scouts in the pool getting certified. There was no way I was going to have any room to swim. I jumped in the car and came back home.

Just worked thru some of my plans for HIM tomorrow. 

Any special things like sunscreen etc ... I should think about? 

Taking 1/2 day off to prep for race tomorrow. Load up the car so I am set for morning. Slow run (9pace for 30 mins) this afternoon so I can sleep tonight 10 PM if I can....test out new water bottle ....  Started carb loading last night and hydrating today .... another 3 more GE before bed ... Waffles and honey at 4:30 AM ..... PB and Honey w/ GE  at 5:30 on my way to event ...

6:45 Sun screen, Pick up packet at 7AM ....  7:10 do a brick 10m + 10m and set up.. Put on Wet suit at 7:45 .... race at 8:00AM.

Targets: 35 swim: 5 min T1 : 3:15 Bike : 5 min T2 : 2:00 Run    {6 hrs total}

Swim: Wet Suit 68F; Lub up the neck.

T1: nothing (sun screen) (put on shirt, Number strap, and then shoes (? no socks), gloves on bike)

Bike : 4 gels + Water, 3 GE, 2 Shots (HR 130 to start and move to 140's) 30/60m:gel 90 shot 120/150m:gel 180:shot (1/4 GE (5 oz) every 10 minutes or one per hr)

T2: Gel and water (may change shirts) Sock and shoes for run, (I don't like the rocks in my shoes)

Run: 3 gels + water (1/30min)(may carry a bottle if not enough aid satations) , also what I want on aid stops (HR start 140-145 for 5 miles: 9 pace), move to 150-153 if ok (else stay at 140-145) for 5 miles and do what is right for last 5K.... 

 Coach Advice for Bike: Your target HR for HIM is going to start in zone 1 and gradually move into high zone 2 through mile 40-45 and then into low zone 3 over the course of the last 10-15 miles...........if your training has prepared you for this and if your fitness is there. The reason I make the last comment is the knowlege of needing to run off 13.1 miles.

Your HR for this is specific to you. Based on the numbers below you will startbelow 131 and not want to be beyond 144-145.

Well I survived my first HIM ... not without a few key learnings .... but that was the point .... Race report online but with estimated times.  The day was picture perfect ..... and best of all my wife showed up for the run finish .... what a nice surprise.

Race: Headfirst Performance Half-Iron

 ...... IMLOU   here I come .......... 15 weeks ........ greg

Mike; magik611  Sprint:  May 24th

John (BlueRaiderZone):May 26: GJCC Beginners tri,

Barb (Kelownagirl): May 27: Metric Century (for fun only), possibly some time trials this spring.

Andrew ( firefighter5765):May 31st Godstock Triathlon (first one ever for me)

John (BlueRaiderZone):June 7: Mach Tenn Sprint Tri

Barb (Kelownagirl): June 8: Women's 5k,

John: (bang182) : Tri in the park June 28;

Barb (Kelownagirl): August 17: 1st Sprint Tri,

Andrew:Sept 14th for the Angel's Race Triathlon. 

Leanne:Sept 14 Muskoka 70.3

J.T. (BlueRaiderZone): Oct. 11 (My birthday) The Middle Half (Murfreesboro, TN)

Barb (Kelownagirl): Oct.12 half marathon (or 10K)