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Beginner 1/2 Ironman Plan Group (Page 51)
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 2011-03-06 5:44 PM in reply to: #3384425 |
Expert  977    Huntington Beach |  Subject: RE: Beginner 1/2 Ironman Plan Grouplalexander - 2011-03-05 6:10 PM akrenik - 2011-03-04 8:08 PM DV 1 - 2011-03-04 6:56 AM Did a 1000 TT in the middle of my 2500 meter session yesterday and finished in 16:30 (8:07 first 500, 8:23 second 500). That's about 1:39 average. Progress still being made! I've started experimenting with the hip driving the stroke during my stroke drills and am starting to feel the benefit. That, along with getting in the unconscious habit of finishing my pull with a quick glance of the thigh, and my times are improving. Still bilateral breathing. No flip turns. OW swims have walls every 25 yards or so to grab and take a breath.....right? Did my TT today too and was right around 1:35 average, but that wasn't in the middle of a longer swim. Nice job!! hahahaha about the walls. I wish. Nice job to you both! How the heck are you guys cranking out these amazing times?!?! I did back flips yesterday over a 1:44 in my TT (and was absolutely gassed at the end)... Any tips you're willing to share on good stroke drills or web sites/books you're using? Anything to improve efficiency/speed. Distance has neve been a problem but I'm consistently a 2:00/100 swimmer when I'm not sprinting. I'm one of those "I'll catch you on the run" people...
You will catch me on the run all right. I will be the slug shuffling along. huffing and puffing. haha |
| 2011-03-06 7:30 PM in reply to: #3385252 |
 Bronze member | Subject: RE: Beginner 1/2 Ironman Plan Group popsracer - 2011-03-06 4:20 PM My HM went as well as could be expected after longest training run to date was 6.2 miles. I finished in a time equal to my HIM run split goal so with three months to go its a huge confidence boost. My daughter stayed with me until mile 10 but could not stand being passed by other people so I cut her loose and she finished a few minutes ahead. The training has really paid off. I actually had strength in my legs until the last few miles. I am so thankful as last year this time I was in the midst of pretty intense chemotherapy. My situation is a very tangible result of much prayer. WOW! That just got me all choked up. Congratulations on your race and your health. That is awesome. |
| 2011-03-06 10:28 PM in reply to: #3052895 |
Regular 55 Beaumont, Alberta | Subject: RE: Beginner 1/2 Ironman Plan Group Took the plunge and signed up for the Calgary 70.3 Ironman on 31 July 2011. This will be my first HIM and ahve spent some time over the previous months to build a fitness base ready to start the 20 week program on 14 March. Aerobars get fitted to my roadbike tomorrow. can't wait for the ice and snow to go as the treadmill and bike trainer are getting really boring. Great mental strength prep tho!!! LOL Any advice/tips/tweeks would be greatly appreciated. |
| 2011-03-07 9:35 AM in reply to: #3385673 |
Elite 3223  Hendersonville | Subject: RE: Beginner 1/2 Ironman Plan Group h9lfc - 2011-03-06 10:28 PM Took the plunge and signed up for the Calgary 70.3 Ironman on 31 July 2011. This will be my first HIM and ahve spent some time over the previous months to build a fitness base ready to start the 20 week program on 14 March. Aerobars get fitted to my roadbike tomorrow. can't wait for the ice and snow to go as the treadmill and bike trainer are getting really boring. Great mental strength prep tho!!! LOL Any advice/tips/tweeks would be greatly appreciated.
Welcome to the thread! Please feel free to ask any questions you have. As you can see, the people in this thread are incredibly helpful! |
| 2011-03-07 9:22 PM in reply to: #3052895 |
Extreme Veteran 529 Harbor City/Torrance/Carson | Subject: RE: Beginner 1/2 Ironman Plan Group Did Desert Tri yesterday. I think I did decently considering it was my first one longer than a sprint and being only two weeks out from a 4 hour stint at the ER. Time was 2:30:48 I predicted a finish time of 2:30 but would be happy with 2:45 |
| 2011-03-08 3:16 AM in reply to: #3384190 |
| Veteran 155 Kirkcaldy | Subject: RE: Beginner 1/2 Ironman Plan Group Aberfeldy HIM 20th August. Just hoping my swim will be up to it!! |
| 2011-03-08 6:48 AM in reply to: #3387498 |
Veteran 121 Chesapeake | Subject: RE: Beginner 1/2 Ironman Plan Group arkmann - 2011-03-07 10:22 PM Did Desert Tri yesterday. I think I did decently considering it was my first one longer than a sprint and being only two weeks out from a 4 hour stint at the ER. Time was 2:30:48 I predicted a finish time of 2:30 but would be happy with 2:45
Congratz on your race! Great job ER or no ER.... |
| 2011-03-08 8:36 AM in reply to: #3387498 |
Expert 945 , Michigan | Subject: RE: Beginner 1/2 Ironman Plan Group arkmann - 2011-03-07 10:22 PM Did Desert Tri yesterday. I think I did decently considering it was my first one longer than a sprint and being only two weeks out from a 4 hour stint at the ER. Time was 2:30:48 I predicted a finish time of 2:30 but would be happy with 2:45 Well done! Awesome time. Congrats :-) Man am I jealous that you're recing already. The last race anywhere close to me was called something like the winter tri (30 minutes scraping ice from car windows, an hour of shoveling snow, and a 3 hour commute to your job that's 4 miles away). |
| 2011-03-08 8:40 AM in reply to: #3387498 |
| Bronze member | Subject: RE: Beginner 1/2 Ironman Plan Group arkmann - 2011-03-07 9:22 PM Did Desert Tri yesterday. I think I did decently considering it was my first one longer than a sprint and being only two weeks out from a 4 hour stint at the ER. Time was 2:30:48 I predicted a finish time of 2:30 but would be happy with 2:45
AWESOME! I feel so ready to race also but I'm waiting on the weather. I have a sprint scheduled for May 1st and a 8 mile run on April 2nd. Runs don't get me excited like triathlons though. There are tons of really good runners around here - I'm just in their way LOL! |
| 2011-03-08 10:52 AM in reply to: #3052895 |
Extreme Veteran 568 PaaMul QRoo, MX | Subject: RE: Beginner 1/2 Ironman Plan Group REcovery week. I've been steadily increasing intensity and distance since I started exercising in November so the concept of a recovery week is strange to me. Do I limit intensity as well as distance? |
| 2011-03-08 11:03 AM in reply to: #3388270 |
Pro 6520 Bellingham, WA | Subject: RE: Beginner 1/2 Ironman Plan Group kathy caribe - 2011-03-08 10:52 AM REcovery week. I've been steadily increasing intensity and distance since I started exercising in November so the concept of a recovery week is strange to me. Do I limit intensity as well as distance? Yes. You should keep intensity at RPE 2 or 3. Give your muscles time to rebuild while not letting them forget what they are being trained to do. It is kind of hard. I'm in recovery week too and my 30 minute run yesterday started at 10k pace because I was feeling so good. Had to back way off. |
| 2011-03-08 3:43 PM in reply to: #3388296 |
Extreme Veteran 568 PaaMul QRoo, MX | Subject: RE: Beginner 1/2 Ironman Plan Group popsracer - 2011-03-08 11:03 AM kathy caribe - 2011-03-08 10:52 AM REcovery week. I've been steadily increasing intensity and distance since I started exercising in November so the concept of a recovery week is strange to me. Do I limit intensity as well as distance? Yes. You should keep intensity at RPE 2 or 3. Give your muscles time to rebuild while not letting them forget what they are being trained to do. It is kind of hard. I'm in recovery week too and my 30 minute run yesterday started at 10k pace because I was feeling so good. Had to back way off.
Ouch that is hard to do. |
| 2011-03-08 4:20 PM in reply to: #3052895 |
Pro 6520 Bellingham, WA | Subject: RE: Beginner 1/2 Ironman Plan Group Kathy, here is the RPE scale. RPE Description 0 Complete Rest 1 Very Weak: light walking 2 Weak: strong walk, very slow run, easy conversation pace 3 Moderate:easy run, begin to sweat, but can hold conversation throughout 4 Somewhat Strong:still easy, sweating a bit more 5 6 7 Very Strong:breathing very labored, but can still maintain pace for some minutes without slowing. 8 9 Cannot hold effort for more than a minute or two 10 Extremely Strong (almost maximal) Edited by popsracer 2011-03-08 4:21 PM |
| 2011-03-09 9:06 AM in reply to: #3052895 |
Extreme Veteran 568 PaaMul QRoo, MX | Subject: RE: Beginner 1/2 Ironman Plan Group WOW! RPE 2 or 3? That's amazing. Course the sweating factor doesn't count here as you get drenched in sweat just hanging laundry. I had an AWFUL run this am - absolutely NO ENERGY and everything hurt from my back to stitches (diaphragm). I'll remember your RPE scale tomorrow for the bike. It is so rough out there today I will just have to limit distance as it will be a serious struggle just to swim and not sink. |
| 2011-03-09 5:51 PM in reply to: #3052895 |
Expert 977 Huntington Beach | Subject: RE: Beginner 1/2 Ironman Plan Group Gotta take joy in the little things...it is Wednesday and I haven't missed a workout yet this week. Only 3 1/2 weeks til the big day... |
| 2011-03-09 9:12 PM in reply to: #3390952 |
| Bronze member | Subject: RE: Beginner 1/2 Ironman Plan Group akrenik - 2011-03-09 5:51 PM Gotta take joy in the little things...it is Wednesday and I haven't missed a workout yet this week. Only 3 1/2 weeks til the big day... Woo Hoo! Sounds like a great training week! |
| 2011-03-10 12:05 PM in reply to: #3052895 |
Pro 6520 Bellingham, WA | Subject: RE: Beginner 1/2 Ironman Plan Group So I'm looking ahead to finalize my schedule for next week which is week 12 (swim focus) and cannot believe six days of swimming in one week. I believe someone had commented on this earlier but it is now my reality. I see the benefit of spending that much time in the water as you can really hone in on form and feel for the water but that just seems excessive. For those who are further into the plan, how did you handle this week? I'm thinking maybe five sessions and substituting a medium distance run earlier in the week as the plan only has two 30 minute runs for the week and I feel my run is more critical to my overall success than the swim. |
| 2011-03-10 1:26 PM in reply to: #3052895 |
| New user 3 Encintas | Subject: RE: Beginner 1/2 Ironman Plan Group Just signed up for my first sprint next month with the goal to finish a HIM in sept. I have run marathons but haven't swam competitively, ever and if it weren't for surfing it would have been years since I did anything in the water worthy of calling exercise. Think I'm being a little optimistic with the HIM goal this year? I'm 30 and am probably in my best shape since high school football but still not sure if this is smart to try. Thanks for advice. Sean |
| 2011-03-10 1:28 PM in reply to: #3392073 |
Veteran 121 Chesapeake | Subject: RE: Beginner 1/2 Ironman Plan Group popsracer - 2011-03-10 1:05 PM So I'm looking ahead to finalize my schedule for next week which is week 12 (swim focus) and cannot believe six days of swimming in one week. I believe someone had commented on this earlier but it is now my reality. I see the benefit of spending that much time in the water as you can really hone in on form and feel for the water but that just seems excessive. For those who are further into the plan, how did you handle this week? I'm thinking maybe five sessions and substituting a medium distance run earlier in the week as the plan only has two 30 minute runs for the week and I feel my run is more critical to my overall success than the swim.
I just finished that week and I am now on "bike" week. I did all 6 swim workouts, and I am now glad I did, but it was a lot of time in the pool. I am lucky and have a Y about 1 mile away so I didn't have trouble with getting there. Shoulders were tired by the end but it really showed my what I can do with the swim. I did add a short run on Monday just to help with miles. Overall, I think it was a good week but if it doesn't fit your schedule (like anything else) adjust as you need. Good luck! |
| 2011-03-10 3:12 PM in reply to: #3392073 |
Extreme Veteran 568 PaaMul QRoo, MX | Subject: RE: Beginner 1/2 Ironman Plan Group popsracer - 2011-03-10 12:05 PM So I'm looking ahead to finalize my schedule for next week which is week 12 (swim focus) and cannot believe six days of swimming in one week. I believe someone had commented on this earlier but it is now my reality. I see the benefit of spending that much time in the water as you can really hone in on form and feel for the water but that just seems excessive. For those who are further into the plan, how did you handle this week? I'm thinking maybe five sessions and substituting a medium distance run earlier in the week as the plan only has two 30 minute runs for the week and I feel my run is more critical to my overall success than the swim. I am planning on doing all of them but I was a fish as a kid and summers we did 2 workouts a day, 6 days a week, so this doesn't really sound all that bad to me. |
| 2011-03-10 3:43 PM in reply to: #3388996 |
Expert 1480 Somewhere in the Swamps of Philly | Subject: RE: Beginner 1/2 Ironman Plan Group popsracer - 2011-03-08 4:20 PM Kathy, here is the RPE scale. RPE Description 0 Complete Rest 1 Very Weak: light walking 2 Weak: strong walk, very slow run, easy conversation pace 3 Moderate:easy run, begin to sweat, but can hold conversation throughout 4 Somewhat Strong:still easy, sweating a bit more 5 6 7 Very Strong:breathing very labored, but can still maintain pace for some minutes without slowing. 8 9 Cannot hold effort for more than a minute or two 10 Extremely Strong (almost maximal) I've been following the plan and the RPE scale works well for me on the ground, but not particularly well when doing longer distances in the pool. Based on my lack of real ability as a swimmer, when I start to hit RPE 5 it feels like the wheels start to fall off - form gets worse as I push harder in an attempt for increased speed (which is ultimately not sustainable because I'm working too dang hard anyway). If it is speed workout (i.e. sets of 100s or less), I can hang on pretty well. But with the longer sets, I definitely struggle. My inclination is just focus on form for long sets and see how long I can maintain my form. Anyone else have a similar situation or can recommend a different approach?
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| 2011-03-10 3:53 PM in reply to: #3392073 |
| Bronze member | Subject: RE: Beginner 1/2 Ironman Plan Group popsracer - 2011-03-10 12:05 PM So I'm looking ahead to finalize my schedule for next week which is week 12 (swim focus) and cannot believe six days of swimming in one week. I believe someone had commented on this earlier but it is now my reality. I see the benefit of spending that much time in the water as you can really hone in on form and feel for the water but that just seems excessive. For those who are further into the plan, how did you handle this week? I'm thinking maybe five sessions and substituting a medium distance run earlier in the week as the plan only has two 30 minute runs for the week and I feel my run is more critical to my overall success than the swim. If I had a pool 1 mile away like woz no problem. As it is I'm 40 min one way to the pool. With gas prices at 3.60 and rising (I'll be at this point in 2 more weeks) I can't justify it. I'm not going to drive 40 min to swim for 30. I'm planning on hitting the pool 3 times and just making the most of it while I am there. Best I can do. I'll probably fill in the blank days with extra time on my bike and some yoga. |
| 2011-03-10 5:55 PM in reply to: #3392073 |
Expert 977 Huntington Beach | Subject: RE: Beginner 1/2 Ironman Plan Group popsracer - 2011-03-10 10:05 AM So I'm looking ahead to finalize my schedule for next week which is week 12 (swim focus) and cannot believe six days of swimming in one week. I believe someone had commented on this earlier but it is now my reality. I see the benefit of spending that much time in the water as you can really hone in on form and feel for the water but that just seems excessive. For those who are further into the plan, how did you handle this week? I'm thinking maybe five sessions and substituting a medium distance run earlier in the week as the plan only has two 30 minute runs for the week and I feel my run is more critical to my overall success than the swim. I did 5 of the 6 swims. I loved that week! |
| 2011-03-10 11:56 PM in reply to: #3052895 |
Expert 977 Huntington Beach | Subject: RE: Beginner 1/2 Ironman Plan Group I was running in the dark and ran by the gutter drain thing and caught myself thinking "What if a creepy monster thing reached out and grabbed me?" I had to laugh at myself. When do we grow up enough to stop believing in monsters? hahahah |
| 2011-03-11 1:10 PM in reply to: #3052895 |
New user 82 Gallatin, TN | Subject: RE: Beginner 1/2 Ironman Plan Group I wondered about the individualized weeks, and I kept in perspective that this is a 20 week program and there is still a lot of training to do! So I did the swims and it felt really good to log that much time in the water - would've been even better if I could 've done a few open water swims! The run week was tougher for me as I am not fast and I did not want to hurt myself - so I kept it slow and easy for the most part. Bike week was great - got in the most miles ever! Heading into Base 3 now... |
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