MIke Danko's Group-open (Page 5)

Got room for one more?

welcome

mike

Awesome!

I am a cyclist, turned runner (last year) and now turned swimmer. My goal is to do a sprint tri at the end of August 2008.

ME: Female, teacher, 47, married, 2 grown daughters, one 10 year son at home. Couch potato who hated to exercise or break a sweat for the first 45 years of my life.

Last year I was training to do a duathlon but it was too early in the year (May) and I wasn't ready to run that far yet. By the end of the fall, I had decided to try my hand at swimming during the winter and in January I signed up for a set of 4 lessons with a private swim coach. I had not had my face in the water since I was a kid (I wear glasses and can't see without them) so I bought prescription goggles and signed up for lessons. My coach gave me some pointers and said I had a good basic stroke and was ready to join the Masters Swim Club so that's my plan. My last lesson in Monday and then I'll join up.

Running. I started running last year, did a 5k race and got injured. Suffered with shin splints and hip bursitis/IT band crap throughout the summer and fall. Got orthotics and have just started back on a gradual walk/run program to build up the miles again. I know I can do it if I am careful.

The Bike. This is what I love. I have ridden for two seasons and put on just under 3500 km last year. I have an entry level Giant OCR1 that I love, but I'm ready for a more agressive, carbon race bike so I'm in the market for a Specialized Ruby Expert or a Trek Madone 5.1 in the next month month or so. For now, I'm doing maintenance miles on the trainer. Ugh. The roads won't be clear of snow and gravel until March.

My plans are:

• 1st Duathlon in May - 5k run, 30k bike, 5 k run
• 5km Women's run in June, for fun
• 8-10 km race in the summer if I'm up to it.
• Sprint Tri at the end of August.
• 10km or half marathon in October if I'm up to it.


My training week goes something like this.

M - run, swim
T- rest (I play rec volleyball)
W - gym, swim
T - run
F - gym
S - run in am, swim at noon, 30 min RR bike in late afternoon
S - long bike (60 min), gym

looks good..

make sure you increase your distances slowly.

mike

Yeah, I'm really trying to figure out how fast to increase my running. Last year, I started running 1km then walk a bit, then 1km. And built up to 5km in a few months. I did a race hard followed by a long run a few days later and ended up with shin splints. I tried to start running again a few months later but the shin problems returned plus additional overuse injuries to my hip and ITband.

Then I got orthotics which will hopefully take of the problem as long as I don't increase too fast. I understand the 10% rule but I'm not quite sure how to apply it.

If I am running 1.5 min, walking 1 min for 30 minutes, that's 18 minutes running total. The following week, does that mean I can only increase it by 1.8 (2) minutes of running the next week?

If so, the plan is to increase to a 2 min run, 1 min walk next week. That would be 20 minutes of running in the half hour.

And the week following - 3 min run 1 min walk. That's 22.5 min. running.

Then 4 min, 1 min - that's 24 minutes of running.

HOWEVER, I'd really like to get up to 5km sooner than that. What do you advise?

10% is usually the rule of thumb

I would suggest some strength training. If you are sore rest or get in a pool.

Are your sneakers in good shape?

You want to build slow....also if something hurts ice it.

mike

Hey Mike-
Hopefully I am not to late to join this group!!! This is my first time getting into triathlons and I need all the help I can get!!! I am just now getting back into working out and am wanting to live a more healthy life. I used to run and swim in high school but never took it to seriously. I am hoping to get more motivated and am willing to push my body as far as it can go. Thanks!!!
Stephanie

Strength - I am going to the gym 3 times a week until March. Using the Triathlete Training Bible workout plan.

Sneakers - new last summer, not too many miles on em yet. Had my orthoped check them out too.

Rest - I think I might need one more rest day. Will skip the gym on Friday and cut back other stuff a little during my R&R week every 4th week.

steph


welcome

mike

listen to your body. How are things otherwise?

mike

Hey Mike,
My name is Sean and I also reside in West Chester. I have completed one olympic triathlon, Nautica NYC, in 2006 and have recently begun training for the philly tri in June(registered last week). I was hoping to join your mentoring group as my swim was terrible in the first race. My running made up for my poor swim but I would like to better my time and was hoping for some pointers on swimming\training. I will begin my swimming training this week.

Thanks,
Sean

welcome...how may I be of assitance.

mike

sean,

welcome

where are you swimming?

mike

Thanks Mike,

My family and I are members of acac in west chester...I usually swim there in the mornings with plans on joining there tri classes they have on Tues and Sun. Not sure we could call it swimming yet..more like treading water, but i'm working on it...

Sean

Well getting in the water is the first part......


i swim at the upper main line ymca

training just for boston..

I use a variety of plans...

what are you using/

mike

Thanks for the swim workouts, Greg.

Anybody else seem to be more succeptible to colds this winter? I'm on a 6 day/week training schedule (2 swim/2 bike/2 run) these days, but have always done at least 5x per week...I just seem to be getting sick more often this winter.

Not sure why???

Any ideas???

i have a sore throat....running in the cold does this

Hi Mike,

My name is Kevin and I am committed to completing my first triathlon this Spring. I completed a marathon 2 years ago, but didn't do much last year. I would like to meet another goal that I've made for myself - a triathlon. I'm working on my swimming which I'm finding quite challenging. But that's what I'm getting myself into.

Are you still accepting people into your group?

Kevin

kevin welcome

Do you have room for one more in your group? I had joined a previous group but everyone seemed to drop off except for me :-(.
I am doing the Penticton IM in August and would like to take in as much info as I can in the next 7 months. My background is in running having completed 5 marathons, 3 25km trail runs and many half marathons.
tracy

Hey mike could you take a look at my schedule plan and my log from today and give any input? Thanks man. Sorry for so many questions.

Shawn

tracy

welcome

mike