dhyte's Group - (Full to the brim) !!! (Page 2)

So, here is the final list for the Group:

Txhokie        (Brian)            Burelson, Texas
fullie64         (Jayson)         Quebec
njcavill65      (Cav)              UK
Sundevil87   (Thom)            Germany
ccessex        (Carol)            San Diego, CA
MilkeC          (Mike)              Dallas, Tx
LadyGator    (Nancy)           Florida
lauawill42    (Laura)            Shorewood, WI
JBIRDWHITE (Jason)            Miami, FL

Mentor:
dhyte          (Danny)            San Diego, CA
 

We have a good group with a lot of diversity (location, backgrounds, athletic/triathlon experience).

Please go out of your way to encourage each other (in this thread, as well as on their individual training log pages).

Danny

A couple of general items before we dive into all the gory details:

- I'll try to respond to questions and update this thread every 1-2 days. I tend to set aside a block of time and do everything at once, as opposed to logging in throughout the day (wo am I kidding, I'm on BT all the time! But I will try to not let questions/topics go unaddressed more than 2 days).

- If the content may be helpful to other members of the group, I will post it here. If there is a question, or some detail that you would prefer not be part of this thread, you can email or pm me directly. I prefer email, but either are OK.

- If you have a burning question or issue, you could phone me directly. PM me for the #.

- If your questions, feedback, or anything else would be helpful to the group, please consider using this thread as an ongoing "discussion place".

- If you have not already "subscribed" to updates on this discussion thread, please consider doing so (bottom of the page). You will then be automatically notified when there is a change to this thread. It will keep you more tied into the conversation, and will keep the thread more active as a result.

- Encourage each other on your individual training logs. You can add each other as "buddies", or you can copy a little set of links to the rest of the group and put it at the top of your page (I will create one on my page by the end of today and make it available to you - if you want it).

- The biggest challenge will be to stay consistent in your training. If you have a lapse, don't sweat it, jump right back in. That includes participation in this thread also. It is intended to be an interchange back and forth between all of us, not just me providing input (although I plan to swamp you with info/resources).

- A caveat...I'm not a professional coach, just an enthusiast. I'll try to answer all questions, and help any way I can. If I don't know the answer, I will tell you so, and then help you find the answer.

- My plan for each person is:

    - assess goals
    - create race calendar (if needed).
    - establish time-frame for each goal completion
    - provide input to create/update training program (if needed)
    - tailor training programs to race calender
    - answer all questions
    - encourage each of you as you pursue your goals.
    - provide some accountability in your training.
    - be your biggest fan/supporter.

In return, I just ask that you do the following:

- Have fun. If nothing else comes out of it, triathlon is supposed to be fun. You are hereby ordered to enjoy yourself !!!!!!  

Brian,

The BT training plan you are currently following is 12 weeks. When did you start it?
It may bring you right up to the May 4rth race date nicely, or may need a little adjustment to have to peak/taper properly.

Regarding when to race, how frequently, etc, that is a personal choice. It depends on your desire, available time, conditioning, and ability to avoid injury throughout the season.

Assuming you want to race frequently, then you should look at the entire year, pick your most important races (your "A" races) and cater everything to that.

If everything goes optimum. you could establish your base, and build properly for the May 4rth race with no problem. Being your 1st race, I would recommend that you NOT hammer the course. Rather, enjoy your first triathlon - take in every little bit of it - you'll be glad later for the memorable experience. It will also give you a chance to see how your body responds to a vigorous effort (while still holding back a bit).

Think of it as your coming out party.

Assuming that all is still well, and you want to continue racing, it is very reasonable to race once a month until the end of the season (sometime in the fall). However, you cannot maintain peak form that entire stretch, and plan to hammer every single race. Doing so will be a sure invitation for injury.

I'd suggest no more than 2-3 sprints, and 1 Olympic triathlon. Consider doing some 5/10Ks this year also (including later in the year when swimming is not as viable).

Depending on how you are feeling, and ho much time you have, it is conceivable to pack alot of racing in. Being your first year, I would say:

1. Don't overdo it.
2. Listen to your body. If something doesn't feel right, give yourself a rest.

Depending on how your 1st season goes, I would not rule out moving up to HIM next year. Some people will jump into the longer races even sooner, but I'm not going to recommend that unless I thought you were really ready.

Thom,

Take a look at mu previous post to Cav regarding some of your questions (below).

You guys are both following the same training plan and are considering racing in same time-frame.  

One difference is you mentioned doing the Berlin Marathon in the fall.  

- we want to get you through your sprint/olympic triathlon(s), and transition to a good marathon plan without re-injury of heels/knee.

- you might consider going easy on your 1st sprint (see my prev post), going hard on the second sprint, going for a moderate pace on the olympic (unless you are feeling excellent halfway through the run, otherwise hold back), and then focusing on getting to the Berlin marathon well conditioned, and healthy. 

As far as way too much...that something that only you can really answer.  Ideally its very possible.  Realistically, it depends on your schedule... 

Spinning classes are an excellent winter bike alternative.  Keep in mind that if your training plan is calling for X number of bike hours, you could reduce that time bike 30-40 percent if being performed on a trainer during a spin class.  This is due to the efficient/demanding nature of the workout.

Thom,

Sounds like your shoulder is doing pretty good. Does that 98% rating include while swimming? If not, just take it very easy as you get back into the pool. Do try to find a pool soon, so that you can take your time getting your swim fitness re-established and not feel like you need to "cram" before your Sprint, and end up aggravating the shoulder.

The knee....I hate running on a track for long distances. I did 10 mile son the high school track one night and swore that was the last time....

The heels:

This sounds like the biggest risk area. I have a training partner who has had an ongoing heel problem that has been very persistant. He believes his problems were shoe related, and ramping up to long runs too quickly. Definitely watch this closely. Running on the treadmill is probably a good plan for now (at least as much as possible). The regular pace, and lack of stones or sharp object that your heel could come down on is a big benefit. You will definitely need to do some outdoor running, but I wouldn't rush it right away. I would consider alternating some eliptical machines or water jogging on some days.

Sounds kind of silly, but the more you can build your run conditioning, and protect your heels, the more successful your season will be.

I'll have to revisit the Galloway plan, but most plans assume you have a base established, and then progressively stretch your distance over 12-24 weeks. I think if we have you running 3 times per week (with one run a bit longer) , then you will have an excellent base by May. I will be pretty easy to shift your training to a more run dominant plan, and build for the marathon.

A mountain bike is fine for the 1-2 sprints, and maybe an olympic. If you have access to a road bike, taht would be even better, I think you would be happier with the result (but I wouldn't sweat this too much).

Regarding the Olympic being in Oct/Nov... would there be any candidate races in August? If you are racing in Oct/Nov, do you have a wetsuit?

Hi Jayson,

Glad to hear your are up for a great triathlon challenge !!

Sounds like you have some challenge areas (like all of us) but if you are committed to your goal of doing an IM distance race, then we'll all do everything we can to make sure you're successful!!

Having said that, let's jump right in !

Glad to hear you have a "Go far it" approach.  Getting started is the hardest part.  Setting some good routines, sticking to and being a bulldog about it will get you to the start line.  I have said on many occasions (including at the start line of an IM), that the hard part was getting to the start line, the race itself was going to be easy.  And it's true.  Once you do the work, put in the workouts...well, I'm sure you understand what I trying to say....You can do it.   And I love that you mention that your getting into better health and fitness is a gift to your kids...  That's a powerful thought....hang onto it, and it will keep you going. 

Even though you ultimate goal is the IM race, consider including some of the shorter distance races as part of your progression to the "big one".  There is a lot of good stuff that you will learn along the way.

As far as finding an Iron Distance race, look at this thread:

    http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=72567&start=391&posts=413

I won't lecture about the smoking, but you really need to kick the habit.  It will make your training incredibly better, you would be doing your health a BIG favor, and would be doing your kids an even bigger favor.  

Anyhow, let me (and the rest of the group) know how we can best help in all regard of this new adventure of yours !

Danny 

Jayson,

 
-22 celsius  .....  I may only understand Fahrenheit, but that sounds cold !!!! 

Crosstraining is awesome!  

Running indoors on the treadmills is excellent, swimming (I assume indoors) is excellent 2-3 times per week if possible. Hopefully you could find exercise bikes, or a spin (bike) class in a gym.   Or if you have a bike, and a trainer to mount it on, it can be used indoors and then take the bike outdoors in the spring (is that June in Quebec???).

Cross-country skiing is incredibly good also.  I have to mention that hockey is a great workout, but I would worry about injury.  I used to play a lot of basketball, but always seemed to get injured (especially right before a race that was important to me).  I skip basketball mode of the time lately because I always seem to have a race on the nearby horizon.

Jayson,

So...the standard disclaimer....if you ever have any concerns about heart rate being abnormal, (or any other health concerns in general), you should check with your doctor.

I'm assuming everyone is in good health and not putting themself at risk.  If anyone has any specific issue that is a concern, or needs to considered as part of their training, please let me know that (PM or email).

--------------------

So...sorry to pick on you Jayson, it just made me think of the importance of that last statement.

I have a Garmin 305 (GPS/HRM).  I never wear the chest strap because of the same issue you mention.  On the swim and bike my HR is pretty average/moderate.  On the run, My HR is always high.  I'm a big guy...I'm working hard on the run....  I know my HR is always higher when I run, so I don't want to focus on it and be distracted/discouraged by it.

For that reason, I go by perceived effort when I run.  I have learned to understand when I am about to go anaerobic and hit the wall, without looking at my HRM readout!

I was actually trying to do the Mark Allen method of training at one point where you always keep your HR roughly at (180 minus your age).  That meant I had to keep 142 bps during the run.  On most days I couldn't do it.  Especially on those long hilly trail running days.  So I took off the chest strap, and went by what I was comfortable pushing myself to, and had a much better running experience as a result.

fullie64 - 2008-01-03 3:13 AM One last question for now if I may? It is in regards to HR training. I have not availed myself as of yet, of a monitor but have found in the past I am totally unable keep myself within the limits of my age. I can certainly understand how it will be beneficial later on but if I was to follow the guides I would never get past a fast walk. So in the beginning is it that important? As I get in better shape wisdom would dictate that my HR would natually descend on a gradual basis and become a bit more stable. So should I concern myself more with just getting at it? Thanks Jay P.S. that workout log is starting to bug me!!!! (that's a good thing btw).

Nancy,

Congrats on graduating !! Woo-hoo!  Life is good !
And congrats on getting back in triathlon again.

You know we want to hear the embarrassing story you mentioned below...
I think if we ask Carol (ccessex) real nice she tell us the great story from last year about her black eye she got... 

Good job on picking out the 15K run.  It looks like that wil be on March 8.  Wil you be ready by then?  Do you have a time goal for the race?

What 10 week training plan are you following? 

Hi Laura,

The Danskin race will be awesome.  My wife did that race in San Diego a few years ago.  I volunteer as a "swim buddy" during that race also, and it is a great time !  You will have a wonderful race experience!

Yes, I unfortunately understand what its like to get side tracked from injuries.  I have been know to go into a funk..... 

So good job on getting over the hand injury and moving on! And for planning to give yourself a great 38th BDAY gift !

Sounds like the swimming will be a piece of cake (although we don't want to underestimate it (including swimming in a unfamiliar location, swimming in a group) - but you will be ready and will do great.

The bikin sounds like it is not going to be too tough.  What is the nature of your hand injury? Will it bother you on the bike?

So...the run... 
Let's not concede the run just yet...

I was always athletic but was never a runner growing up.  But with some good practice, good shoes, etc, I'm getting there 

With the right  mix of care/training you may surprise yourself?  How about we agree to leave that option open for now and see how it goes?

Run/ walk / crawl...we'll get you to that finish line though!  Deal ?

Danny 

lauawill42 - 2008-01-03 12:53 PM Hi, Danny! Still have room for one more? I came late to the mentor party, and there don't seem to be that many groups still open. I'd like to get into yours specifically because I also come from a swimming background -- I swam competitively from age 9 to age 17 -- but I don't bike more than recreationally and I Do Not Run At All. My short profile: I'm 37 years old, wife and mom to a 9-year-old daughter. I sit at a desk all day writing catalogs and don't have a ton of time to devote to training, but am determined to work it in. I also am a brown belt in taekwondo and am working towards red and then black, hopefully by the end of 2008. Unfortunately, just as my martial arts training was starting to take hold, I suffered a hand injury in a sparring match that pretty much sidelined me for six months. Consequenly, I started packing on the pounds, and am now a good 30+ pounds overweight. Hooray. Not being able to participate in taekwondo really dampened my enthusiasm for exercise in general. Everything just seemed boring and not goal- or skill-oriented enough for me. I'm not a person who can get on the treadmill or bike and just exercise. I need a goal, a game, a match -- something competitive to occupy my mind while I work out. (Oddly, I can get in a pool and swim for lengthy periods, probably because I put in so many waterlogged hours as a kid. My mind finds its own things to do while I exercise.) I'm hoping having a goal -- namely, finishing the Danskin Sprint event on my 38th birthday in July -- will give me something to work towards. Training: I've just started this thing, and am hoping to use the 28-week couch-to-sprint program. Finding the time is going to be tough, especially for the swimming. The gym I belong to has very limited pool hours, and they are really inconvenient for my work and family schedules. Fortunately, the swim doesn't scare me too much. I couldn't get in and do it today, but after a couple hours in the pool each week I think I'll be able to work up to it fairly quickly. I don't have the obstacle of having to learn to swim efficiently to get over. I have been biking and walking, though, and can do those activities at my convenience either in the gym or, once the long Wisconsin winter is over, on the road. The biggest problem for me is going to be the run. I Do Not Run. I have really bad knees and ankles from too many years of fast-pitch softball -- catching, specifically. I'm pretty much resigned to having to walk the 5k. And I'm cool with that. I just want to finish. That's my only goal: To celebrate my 38th birthday as a Triathlete. So if there's room, I'd like to join the fray! Thanks, Laura

Hi MIke,

I like the detail in the race schedule - excellent! 

Some comments...

The 1st half of your schedule has you racing 6 times (almost every 2 weeks).  You may want to consider treating your Apr 6 race a training day and not hammer the race.  If Apr 20 is your "A" race you want to be careful.

Same thing with your Nov 9 race.  I would skip it and focus on long runs for the marathon. It's totally up to you, but if the marathon is your other "A" race, you need to prepare for it.  You should be doing an run somewhere between 18-22 miles that weekend instead (depends on what plan you are following).

Is this all a good progression to do an IM in 2009? Absolutely!  Start think about which one you might like to do and make preparations to register in 2008 for the 2009 race (they sell out extremely quickly 1 year in advance).

Give me a day or two to work out a training plan for you.  I'd like to know how much time you have/want to train.  How many days a week is reasonable for you?  Focus on Swim/Bike/Run/Weights?

Danny 

Hi Jason, 

Oh yessss...the curse of the beer mug....I know it well...

The good news, is you will b soon burning so many calories you will need to be doing so carbo loading....

I like your goal of 3 triathlons this year.  Consider some running events also.

I don't know about you, but my weight follows my running.  If I slack of the miles, the weight goes up.  That is true even if I am biking/swimming.  When I run, the waist line shrinks (or at least stays under control).

With the nice weather in FL, you have a very long season, and races to choose from.
Start looking for a 1/2 IM to do next spring.  Plan to do Ironman Florida or Arizona in Nov 2009.  Whichever you choose, I highly recommend going to that same event this year to volunteer (and scout the course).  You will be much more successful registering for 2009 if you are on site in 2008.  I have done both of those races, and they are both good candidates for 1st time races (especially FL).

 In the meanwhile, if your 1st race will be an olympic this spring, let's get you going!
Find a race, book it, and mark it on the calendar.

Do you have a training plan that you are using?